I-Soups ezizenzelayo zilula, zivutha futhi zinomsoco
Kunezizathu eziningi zokuthi kungani ungathanda ukwenza isobho lokuzenzela. Akulula nje kuphela ukuthi ucabanga ukuthi, kunempilo futhi kunambitheka kangcono kakhulu. Ngaphezu kwalokho, ungalawula zonke izithako. Lokhu kusho ukuthi ungayifaka ngokwezifiso komndeni wakho futhi ukhethe ukudla, imifino, kanye nezintwana ezinciphisa amakholori, i-carbs, ne-sodium engakwazi ukuchitha ukudla okunempilo.
Uma kuqhathaniswa, isobho esivela kwi-can ngokuvamile sidumaza. Zigcwele imifino yama-mushy, ama-bits amancane enyama, nama-flavour adidayo. Futhi bavame ukugcwala inani elikhulu likasawoti. Uma ukhathazekile nge-factual factor, yenza ibhethri enkulu. Isobho sakho esinomsoco, esiphundu esenziwe ngendlela enomsoco singabanda kalula futhi sivuselele ukudla okusheshayo.
Ngesikhathi ungasebenzisa iresiphi, isobho lingenziwa ngaphandle kweyodwa. Vele uqoqe izithako ezibalulekile, thola ubuciko obusalayo kanye nemifino yonyaka, uphonsa konke ebhodweni, bese uvumela ukuba ubonakale.
Qala Ngomhlu
Umhluzi uyinambitheka yasemuva yezinye izithako zakho. Izinkukhu, inyama yenkomo, nemifino yemifino yizona ezivame kakhulu futhi zingakhethwa ukuba zivumelane nesobho. Ungasebenzisa umhluzi wenkomo wenkomo yenkomo yenkomo yenkomo noma inyama yezinyosi. Umhluzi wezinkukhu uphelele isobho sezinkukhu kanye nabakwa-seafood chowders. Umhluzi wemifino uyisizinda esihle semifino yemifino kanye nobhontshisi.
Umhluzi ozenzelayo uyinambitheka kakhulu futhi akulula ukwenza. Vele ufake izithako zakho embizeni wamanzi bese uvumele ukuthi zimile kancane. Gwema izitshalo eziqinile futhi ulungele ukusebenzisa njengesisekelo sesobho sakho. Ingahle futhi igcinwe esiqandisini noma efriziwe ukugcina isitoreji eside.
- Umhluzi Wenkukhu Ozenzelayo
Izimpande ezinamathanga okugcoba, ama-bouillon, nama-souped soup bases atholakala esitolo. Ama-flavour aphuma ngokuhle okumnandi kunamaphesenti angaphansi kunesidingo, kodwa alula. Funda amalebula ngoba amanye ama-broth angaba nesamba esibalulekile sodium. Uma usuthole umkhiqizo oyithandayo, gcina izingxenye ezimbalwa esandleni sakho ukuze uthole isiphuzo sesobho.
Uma usebenzisa iresiphi ukwenza isobho sakho, kuzokutshela ukuthi umhluzi ongakanani ongayisebenzisa. Uma uyakha lapho uhamba khona, qala ngezinkomishi ezingu-6 kuya kwezingu-8 zomhluzi ebhodweni elikhulu noma umpheki ophuzayo, futhi uvumele ukuba uzibambe njengoba ufaka izithako. Ungangeza umhluzi obalulekile kamuva.
Isobho elivamile elikhonza njengendwangu elingaphakathi liphakathi kwe-3/4 ne-1 indebe. Lapho isobho likhishwa njengenkambo eyinhloko, cwangcisa cishe izinkomishi eziyi-1/2 ngomuntu ngamunye.
Izithako Ezempilo
Isobho elinempilo kunomthombo wamaprotheni omzimba, imifino enemibala eminingi, futhi ngezinye izikhathi umthombo wesitashi. Kuyinto ukudla okulinganiselayo esitsheni.
Ukunqunywa okunamandla kwenkukhu, i-turkey, yenkomo, iwundlu, noma ingulube nezinambuzane zengezela ukunambitheka, amaprotheni, amavithamini namaminerali. Imifino iphinde inikeze ukukhonza okuhle kwefiber.
Kukhona uhlu olungapheli lwemifino engabandakanya isobho eliphilile. Ama-karoti, anyanisi, ubhontshisi obuluhlaza, i-kale, isilimo esidliwayo esinamagatsha anamanzi, i-broccoli, i-parsnips, i-zucchini, noma ngabe yini oyithandayo.
Zonke zilungile ngoba zilayishwe amavithamini, amaminerali, nama- phytochemicals . Utamatisi namakhowe kuhle kumasobho.
Ngokuba isitashi, ungangeza amazambane, ama-noodle, noma ilayisi.
Lungiselela amaprotheni
Umgomo nge isobho ukusika yonke into ibe yizicucu ze-spoon, ngakho-ke kulula ukudla. Ezinye izithako kufanele futhi ziphekwe ngaphambili. Ngenkathi kunomsebenzi omncane wokulungiselela, kuwufanele.
Sika inyama yakho ibe yizicucu zezinyosi futhi uwadaka epanini ngaphambi kokuwafaka esobho sakho. Lokhu kuqeda amanye amafutha engeziwe, okwenza isobho esinomsoco. Izikhalazo noma ezinye izinhlobo zezinhlanzi zasolwandle zingaba fresh noma ungasebenzisa inguqulo ephekwe ngaphambilini, ekhonjiwe.
Awudingi amaprotheni amaningi ngoba ufuna ukusindisa igumbi lemifino. Ngama-ounces ayisishiyagalombili omhluzi, cwabela izinkomishi eziyi-1 noma ezimbili ze-oqoshiwe, inyama ephekwe.
Ubhontshisi kanye nama-lentile kufanele aphekwe ngaphambi kwesikhathi. Ungase futhi uthenge ubhontshisi obusemathinini olungele ukuyisebenzisa. Thela ubhontshisi okheniwe ube yi-colander bese uwahlanza ngaphambi kokuwafaka kusobho sakho ukususa noma iyiphi i-sodium engaphezulu.
Engeza izitshalo
Khetha izinkomo zakho ozintandokazi, zihlukanise zibe izicucu ezincane futhi uzifake esobho sakho. Ungakhetha izinhlobo eziningana ezihlukahlukene ze-veggies noma eyodwa noma ezimbili kuphela, kuye ngokuthi isimo sakho siphila, yini esesikhathini, noma yini enesitokisini. Ikomishi noma imifino emibili kufanele ibe ngokwanele ama-ounces angu-8 omhluzi.
Ukuze uthole imifino enomsindo, njenge-anyanisi, i-garlic, isilimo esidliwayo esinamagatsha anamanzi, nama-izaqathe, kungcono kakhulu ukuwafaka kancane emafutheni amafutha omnqumo kuqala. Lokhu kuzokwenza isobho sakho sibe nambitheka kakhulu. Kungumqondo omuhle ukupheka noma yimuphi omunye imifino elukhuni ngaphambi kokuwafaka embizeni ngakho kancane kancane.
Uma uneza imifino ehlukahlukene, cabanga ukuthi ngamunye ufuna ukupheka isikhathi esingakanani. Uma, ngokwesibonelo, wengeza i-peas kanye ne-izaqathe, ama-peas anganezelwa embizeni kamuva ngoba athatha isikhathi esincane ukupheka.
Khetha isitashi
Amazambane alungiswa njengalawo amanye amaveji. Khetha amazambane abomvu, noma okungenani ugweme ama-Russets ngoba nawo anesitashi futhi uzowahlula esobho sakho. Ukushiya izikhumba ngokunezela i-fibre kwisobho sakho, okunganciphisa ukuguqulwa kwesitashi ku-glucose engakwazi ukumelana namazinga kashukela egazini.
Ungase futhi weqe amazambane uphinde ufake enye isitashi, njengebhali, i-pasta noma irayisi. Ungangeze kakhulu ngoba lezi zizokhula njengoba zipheka. Ngokujwayelekile, mayelana nekomishi lomthamo owomile ukwanele. Ungazifaka futhi kamuva bese uzipheka isikhathi eside ngokwanele ngakho zithenda.
Engeza izinkathi zonyaka
Isobho sakho lingase libe yidrabhu encane futhi ingakhiwa nge-seasonings yakho ozithandayo. Ngokuvamile kungcono ukuvumela isobho sakho simeme okwesikhashana bese ungeze izimpikiswano kuze kube sekupheleni. Lokhu kuvumela ama-flavour of amaprotheni akho, imifino, kanye nezinambuzane ukuthuthukisa futhi uzoba nombono ongcono wokuthi kungakanani ukuvuna ukufaka.
I-Thyme, i-oregano, i-sage, i-parsley, neqabunga le-bay izosebenza ngezisobho eziningi. Khumbula ukususa iqabunga le-bay ngaphambi kokukhonza. Engeza usawoti kancane, ikakhulu uma usebenzisa umhluzi olungiselelwe, okungenzeka usuvele une-sodium eyanele. I-pepper emnyama ingafakwa futhi ukunambitha.
Okokugcina, vumela isobho sakho lifane-ungalilisi-kuze kube yilapho selikulungele ukudla, bese ulikhonza ngesaladi elincane noma isinkwa esisha.
Isitoreji
Uma uthatha isikhathi sokwenza isobho, ngokuvamile kungcono ukuphinda kabili noma kathathu iresiphi ukuze ukwazi ukugcina okusele. Vumela ibhakede elikhulu lipholile ngokuphelele ngaphambi kokulifaka esiqandisini noma efrijini. Hlukanisa ube yi-servings-size servings bese ubeka ngayinye emgodini noma esikhwameni sesitoreji seplastiki. Shiya indawo eyanele yokwandisa, ikakhulukazi uma uyiqhwa.
Uma uhlela ukudla futhi ufuna ukufaka ama-noodle noma ilayisi, ungase uthole okusemandleni ukuthi ungawafaki kusobho uzomisa. Bangathola imisipha ngemva kokudonsa. Esikhundleni salokho, engeza ama-noodle amasha noma irayisi ku-isobho uma ushisa, isikhathi sokushisa kumele sibe nje esiphelele ukuwapheka.
Esikhathini esiqandisini, isobho kufanele kwenziwe kahle izinsuku ezintathu. Izobhozi ezenziwe nge-frozen zizohlala izinyanga ezintathu.
Healthy Soup Recipes
Uma ungazizwa uthanda ukuwaphika, nansi izindlela zokupheka ezilula ezilula ezifaka izithako eziphephile. Qaphela ukuthi bonke bafaka umhluzi ocacile; isobho esikhilimu sinomnandi, kodwa futhi kunamafutha amaningi nama-calories.
- Inkukhu isobho sezinkukhu
- I-Lamb Stew ne-Rosemary
- I-Bean Vegetarian kanye ne-Barley Soup
- I-Vegetarian Chinese Hot and Sour Soup
- Inkabi Yokudla NamaTamatisi
Izwi elivela
Uma usuthole ukuthi kulula kanjani ukwenza isobho ekhaya, ungase uwenze njalo. Kuyinto yokududuza okumnandi kwezinyanga ezinyakazayo zonyaka futhi amahora ambalwa omsebenzi angakubeka ekudleni okuningi esikhathini esizayo. Okuhle kakhulu, ungakwazi ukuzivumelanisa ukuze uhambisane nokudla komndeni wakho futhi uzizwe kahle ngalokho okungaphakathi kuwo.