Slow Cook Phezulu Indlela Yakho Emzimbeni We-Fitter
Uke wacabangela ukusebenzisa i-crock-pot ukuze uqale ukudla okuhlanzekile futhi njengengxenye yohlelo lwakho lokuzivocavoca? Bayaziwa nangokuthi bahamba kancane futhi baphinde bavuswa njengendlela yokusebenza yamanje yokuphendula ngokudla okunempilo. Abantu abaningi abakhuthele nabagijimi basebenzisa izimbiza ukuze balondoloze izindlela zokuphila ezifanele.
Izimbiza zokuqala zenzelwe ukugcina isikhathi futhi ukudla okushisayo kulungele ukudla ngemuva kokusebenza amahora amaningi. Ukulondoloza isikhathi kusengenye yezinzuzo eziningi zokusebenzisa ummbila kodwa ezinye izinzuzo zezempilo zihlanganisa:
- Ukudla ukudla okuphelele okunomsoco.
- Iqeda isilingo sokuhleleka ukudla okusheshayo.
- Ukudla ekhaya kunempilo kunokudliwa kokudlela.
- Ulawula lokho okudlayo.
- Ukugcina ithrekhi ngokudla okunempilo.
- Ukulungiswa okulula, okukodwa.
I-Crock Pot Pot Best
Ibhodlela elihle kunazo zonke lizoba yilapho uzizwa ukhululekile ukusebenzisa. Ziza ngezindlela ezihlukahlukene nobukhulu ukuze zivumelane nezidingo zakho zomuntu siqu. Abapheki abaphuzayo bayavumela ukudla okulula okulula futhi kube lula ukulungela isonto elimatasa lapho ukupheka nsuku zonke kungaba nzima.
Ukukhetha ibhodlela elikhulu le-timer yindlela engcono kakhulu yokupheka ukudla okuningi ebhodweni elilodwa ngenkathi ulele noma uvala ukwenza ezinye izinto. Kuthatha ngempela ukucindezeleka ngenxa yokupheka okunempilo, isikhalazo esivamile kubantu abaningi abazama ukulungele nokubhekana nokudla okunomsoco. Izilungiselelo ezipheka kakhulu zokupheka zilandela le mihlahlandlela:
- Ukusehlisa okuphansi - ukudla kulungele emahoreni angu-6 kuya kwangu-10.
- Ukusetha okuphezulu - ukudla kulungele emahoreni angu-4 kuya ku-6.
- Isilungiselelo esinokushintsha - ukupheka kokudla okuphezulu kwamahora ambalwa kanye nokwehlisa phansi kuya ekubekeni okuphansi.
Ngenxa yokuthi izimbiza zivela ezinhlobonhlobo ezihlukahlukene ukusuka ku-1 kuya kwezingu-7, abantu abaningi bakhetha ukuthenga okungaphezu kweyodwa. Lokhu kuyasiza lapho ulungiselela ukudla okunempilo njengensimbi yokusika ama-oats nezinkukhu zezinkukhu ngosuku lwesandulela sokudla .
Amathiphu okupheka
Ama-pots-pots angasetshenziswa unyaka wonke ukuze akugcine emgqeni ngokudla okunempilo. Ukulungiswa okukodwa kukuvumela ukuba ufake noma iyiphi inyama enomzimba, imifino, kanye nokudla okunomsoco wakho wokupheka kancane ngaphambi kokulala noma umsebenzi wokudla okulungiselelwe ekuseni noma uma ufika ekhaya.
Abantu abakhuthele nabagijimi bayaziwa ukuthi bahamba kancane-bapheka ukudla kokudla ngesonto lonke. Ukukhetha usuku ngempelasonto noma olunye usuku olude lunikeza isikhathi esiningi sokupheka nokudla ukudla kwakho. Kunconywa ukuthi uthenge iziqukathi eziningana ezinama-tight eziphatheka kalula endaweni epholile ukuze uhlukanise izinto zakho zokudumisa. Ukusala kwakho okuncane okupheka kuzoba yisiqandisisi esigcwele ukudoba bese udla ukudla ngesonto. Lokhu kuzokugcina ekulandeleni ngokudla okunempilo futhi ufinyelele imigomo yakho yokufaneleka.
Lezi zokupheka zokupheka ezilandelayo zizokusiza ukuthi uqale:
I-Crock Pot Pot Chicken Breasts
Ukudla okunamafutha kukhona umthombo omkhulu wamaphrotheni kanye nokupheka okunciphisa ukufeza ukuphelela emgodini wokugwedla. Kungakanani inyama yenkukhu, inyama yenkomo ebomvu noma i-ngulube ephuziwe ngokupheka incike ekutheni upheka umuntu oyedwa noma umndeni. Abadlali bezemidlalo nabasemzimbeni futhi basebenzise izinsalela ezihlukahlukene zokudla kwezinkukhu phakathi nesonto. Ukudla okudumile kakhulu kuhlanganisa inkukhu ehlanganiswe nelayisi ensundu noma ½ amazambane amnandi, kanye nohlangothi lwemihlaza eluhlaza.
Noma yimuphi inyama enomzimba ingapheka ebhodini lokugwedla isikhathi esilinganayo. I-recipe yokupheka inkukhu elandelayo ingenye yezinto ezithandwa kakhulu eziphekwe ngokunciphisa abagijimi:
- Engeza izinyembezi ezingu-6 kuya kwezingu-12 zonke iziphuzo ezingenanjongo kanye nezingenasikhumba.
- Hlanganisa imifino enhle enhle oyithandayo bese uphonsa labo abakhona (efriziwe kulungile).
- Engeza inani elincane lenkukhu, imifino, noma umhluzi wenkomo (salsa isebenza, futhi).
- Ufafaze ama-herbs wakho owathandayo konke ukudla (ukuhamba okubabayo kuzokuqinisa umzimba).
- Vula ibhodlela eliphansi bese upheka amahora angu-7 kuya ku-8 (ukushintsha kwe-timer ukufudumala emva kwesikhathi sokupheka esikhethiwe kuqediwe).
Abaningi abagijimi bakhetha ukupheka ukudla okunomsoco njengenkukhu nenhlanzi, kodwa ngezinye izikhathi bavame ukusikeka okunomsoco wenyama ebomvu. Uma uzama ukudla okuhlanzekile , inyama elandelayo kanye nezinkukhu eziphazamisayo izakhi zizosiza:
- Isifuba sezinkukhu (esingenalutho / isikhumba) - 3oz. ukukhonza, ama-calories angu-102, ama-2g we-fat, amaprotheni angu-19g
- Isifuba saseTurkey (angenakho okuhle / isikhumba) - 3oz. ukukhonza, ama-kilojoule angu-125, ama-2g, ama-26g amaprotheni
- Inkabi yenkomo ephuziwe - 5oz. ukukhonza, amakholori angu-290, amafutha angu-20g, amaprotheni angu-25g
- I-tri-tip i-roast - i-3oz. ukukhonza, amakholori angu-158, amafutha angu-7g, amaprotheni angu-23g
- Ingulube igobile - i-4oz. ukukhonza, amakholori angu-150, amafutha angu-6g, amaprotheni angu-23g
I-Rice Encane Ephuziwe Ephuziwe (Angikaze Dry)
Irayisi elibomvu i-carbohydrate eyinkimbinkimbi kanye nomthombo omuhle kakhulu we-fibre kanye nezondlo ezibalulekile. Kulula ukulungiselela nokwengeza imifino kuqinisekisa ukuthi irayisi ayisomile. Ukusebenzisa i-cooker engama-4-quart ephansi ehlelwe phezulu kuyoba ne-recipe yerayisi elandelayo ilungele cishe amahora amathathu kuya ku-5:
- Ukulinganisa izinkomishi ezimbili ezibomvu ezibomvu bese ufaka embizeni.
- Engeza izindebe ezingu-5 amanzi.
- Engeza u-14.5oz owodwa ungaba utamatisi oqoshiwe owenziwe ngomumo (ungagcini).
- Engeza izimbambo ezingu-4 eziqoshiwe zesilimo esidliwayo esinamagatsha anamanzi.
- Chofoza bese wengeza isigamu se-anyanisi esikhulu.
- Siphakamisa ngokukhipha isuphu eshisayo phezulu phezulu ngaphandle kokugubha.
- Engeza amakhambi akho ayizintandokazi (2 Tbsp. No-usawoti we-herb mix, ½ kuya ku-1 tsp cumin, ½ tsp.
- Faka futhi upheke phezulu amahora amabili. Faka futhi uphinde uhlole ukuthi ubona kanjani irayisi. Kuzokwenziwa uma uketshezi lwamafutha lungena kodwa ngaphandle kwelayisi kube mushy. (cishe amahora angu-3-5)
Jabulela ushisayo kusuka ebhodini lokugcoba bese uhlukanisa okusele njengengxenye yesikhumba sakho futhi uhambe ngokudla masonto onke.
Oats-Cut Oats
Ama-oats-cut-cut are amazing lapho ephekwe ebhodini. Ziwumthombo omuhle kakhulu we-fiber futhi zibhekwa njengezinhlanzi ezinamandla ezinempilo enempilo. Layisha ibhodlela lakho ngaphambi kokulala bese uvuka esidlweni sakusasa esidliwayo sezakhi . Iresiphi elandelayo iyindlela enhle yokuphefumulela umzimba wakho usuku futhi uqale ukuqala umzimba wakho:
- Engeza izindebe eziyi-1 kuya kwezingu-2 zensimbi-osika embizeni (1 indebe ye-oats idinga izinkomishi ezintathu zamanzi).
- Engeza emanzini ngokusho kwe-steel-cut oats isilinganiso.
- Engeza okukhethwa kukho kufaka phakathi - i-walnuts eqoshiwe, isidlo sesipuni se-flax sakusihlwa, i-1 tsp sinamoni, izinti ezintathu ze-sinamoni, noma i-apula eqoshiwe kanye nesikhumba (khetha okufakwayo okuthandayo).
- Setha i-timer phansi bese upheka amahora angu-6 kuya kwangu-7.
Hlukanisa noma yikuphi okusalayo kube yizingxenye zeviki lonke.
Izwi elivela
Ukupheka okuncane kuyindlela ejabulisayo, elula, futhi enhle yokukusiza ukuba udla ukudla okunempilo, ingxenye ebalulekile yokufeza imigomo yakho yokufaneleka. Kuyinto umkhuba ngempela ongazange uphume isitayela nabagijimi abaye basebenzisa ukugcina impilo yabo. Ungakwazi ukujabulela izinzuzo ezifanayo zezempilo ezivela ekudleni okunomsoco ngokusebenzisa le ndlela yokupheka futhi ube yindlela eya ekuhlanganyeleni.
> Imithombo:
U-Reicks M et al. Umthelela wokupheka nokulungiswa kokudla ekhaya phakathi kwabantu abadala: imiphumela kanye nemiphumela yezinhlelo ezizayo. I-Journal of Education Nutrition and Behavior . 2014
> Smith LP et al. Amathrendi e-US ukulungiselela ukudla nokusetshenziswa kwamakhaya: ukuhlaziywa kwezinhlolovo zokudla okunomhlaba kanye nokusetshenziswa kwesikhatsi kusukela ngo-1965-1966 kuya ku-2007-2008. Umthombo Wokudla . 2013
> Wolfson, J., & Bleich, S. Ingabe ukupheka ekhaya kuhlotshaniswa nekhwalithi yokudla okungcono noma inhloso yokulahlekelwa isisindo? Ukudla okunempilo yomphakathi . 2015