Omama abanakekelayo nsuku zonke bayazibuza lo mbuzo: kanjani ongondla ingane ngekusasa? Phela, umuntu akafuni ukuthi ukudla okuphekiwe akusiyo nje kuphela okuwusizo futhi okulinganiselayo, kodwa futhi ujabule ingane ngendlela enhle kakhulu.
Sinikeza zokupheka eziningana ngekusasa kwasekuseni, okuyobe kuthokozela, hhayi kuphela kubantwana, kodwa nabazali babo.
Ukudla kwasekuseni okusheshayo kwezingane ezivela emaqanda
Yini engingayenza ngokushesha futhi ngilungiselele ingane ukudla kwasekuseni? Yiqiniso, i-omelet. Kodwa kithi ngeke kube yinto evamile. Ngakho-ke, asipheke.
Izithako:
- amaqanda inkukhu - izingcezu ezimbili;
- ubisi lonke - 40 ml;
- yoghurt yemvelo ngaphandle kwezithasiselo - 60 g;
- ushizi onzima osikiwe - 40 g;
- ukhilimu ushizi ukhilimu - 30 g;
- apula fresh - 1/4 pcs;;
- usawoti uphekwe ukunambitha;
- amafutha omuncu noma ahlanjulisiwe - 30 g.
Ukulungiselela
Okokuqala, hlukanisa izikhupha ezivela kuma-protein bese uwahlanganisa nobisi nosawoti. Ngemva kwalokho, sihlanganisa abamhlophe abashayiweyo futhi sithule umthamo oholela ekupheni okufudumele okushisayo nge-bhotela noma amafutha emifino. Ukunciphisa ukushisa okukhulu, sishaya i-omelet nge ushizi ogayiwe kanye gazinga imizuzu eyisikhombisa. Ngalesi sikhathi, gubha i-apula ku-grater uhlanganise noshizi ocibilikile.
Sikulungele ukusakaza i-omelette epulangwe, phakathi nendawo sibeka ingxube yama-apula noshizi ocibilikile, vula ungqimba lweqanda bese ukhonza ingane.
Ukudla kwasekuseni okuwusizo izingane ezisuka ku-oatmeal
Okunye okunye okumnandi okuyi-oatmeal yi-casserole esiphundu futhi engelona ewusizo ye-oatmeal. Kusukela kuleso sinambitheka ngeke kunqabe ngisho nalabo abenqaba ngokuphelele ukudla oatmeal ngendlela yayo ehlanzekile.
Izithako:
- ama-flame oatmeal - 110 g;
- ama-almond omhlabathi - 120 g;
- ushukela granulated - 45 g;
- ubisi - 245 ml;
- inkukhu enkulu iqanda - ucezu olulodwa;
- uju flower - 35 g;
- i-vanillin - i-pinch engu-1;
- indawo yesinamoni - i-pinch engu-1;
- usawoti uphekwe ukunambitha;
- ama-apula amasha - 240 g.
Ukulungiselela
Iqanda libhekwa nge-sugar whisk elikhazimulayo, bese uhlangana nobisi noju, engeza ucezu kasawoti, i-vanillin nesinamoni bese uxuba. Ngemva kwalokhu, engeza ama-oat flakes, ama-alimondi omhlabathi, izingcezu ze-apula ehlutshiwe futhi eqoshiwe kuyingxube bese uhlangana futhi. Sifaka isisindo esitholiwe ngendlela efanele yamafutha ngokubhaka futhi siyithumele kuhhavini ishisa kuze kube ngu-185 degrees. Emaminithini angamashumi amane nanhlanu i-casserole izobe isilungele. Sinikeza kancane kancane phansi futhi singakwazi ukukhonza ingane ekudleni kwasekuseni.
Ibhulakufesi elimnandi lezingane ezisuka ku-cottage shizi
Sincoma ukunikeza ingane ukudla kwasekuseni i-curd casserole ewusizo kakhulu futhi engenakulinganiswa. Ilungiselelwe masinyane, futhi uma ukhishwa ukhilimu omuncu kanye nezingcezu zezithelo ezintsha ziphenduka ukwelashwa kwangempela, lapho ingane yakho izojabula kuphela.
Izithako:
- I-cottage cheese soft - 220 g;
- i-croup ye-semolina - 70 g;
- yoghurt yemvelo ngaphandle kwezithasiselo - 70 g;
- ushukela granulated - 45 g;
- usawoti uphekwe ukunambitha;
- i-vanillin - i-pinch engu-1;
- ibhotela - 25 g;
- izinkwa zokudla - 55 g.
Ukulungiselela
Ukuze ulungise i-casserole, hlanganisa zonke izithako ezivela ohlwini lwalezi izithako ezisezingeni eliphezulu kuze kube sezingeni eliphakeme futhi uzidlulisele ebhokisini elinamafutha kanye nesitsha se-soup isinkwa sokubhaka. Sifaka umsebenzi wokusebenza ehhavini elifudumele kuze kube ngu-185 degrees imizuzu engamashumi amane.