Uyafuna ukupheka isinqe setyhuna? I-Tuna yintlanzi eluhlaza okwesibhakabhaka, enesondlo kakhulu ngenxa yomxholo weprotheni, ityebile nge-calcium, iivithamini kunye ne-omega fatty acids 3. Kukutya okumnandi kakhulu, okucebise iindlela zokupheka ezininzi ezimnandi. Namhlanje siza kulungisa izinqatha zetyhuna ngegalikhi kunye newayini emhlophe.
Ixesha lokulungiselela: Imizuzu engama-15
Izithako
Ezi zezona zinto kufuneka uqokelele ukulungiselela ukulungiselela abantu abathathu okanye aba-3:
- Iinqanawa ezi-4 zetyhuna
- I-1 ilamuni
- 6 ikonofile egayiweyo
- 1 iglasi yewayini emhlophe
- iparsley enqunqiweyo
- 1 itispuni yesinaphi.
- ityuwa, ipepile, ioyile yomnquma
Ukulungiselela
Sibeka isinqe kumdaka epanini kunye neetispuni ezine zeoyile yomnquma.
Xa ziyigolide kumacala omabini, ixesha lonyaka kwaye wongeze igalikhi egalelwe iwayini kunye newayini, ijusi yesiqingatha semon kunye nostard.
Siphakamisa ubushushu obulinganiselweyo de isosi iqalise ukujiya kwaye yongeze iparsley ekhethiweyo.
Endaweni yokugaya igalikhi, ungayisika ibe ngamacwecwe amancinci. Gcoba ngeemon wedges. Ukuhambelana okuhle kwesi sidlo kubilisiwe okanye iitapile ezicujiweyo.
Ityhuna yenye yezona ntlanzi zityiweyo. Ngamanye amaxesha siya kuyithatha enkonkxiweyo kwaye kwabanye, intsha. Ngaphandle kwamathandabuzo, olu khetho lokugqibela lungaphezulu kokugqibeleleyo ukuze bakwazi ukwenza iintlobo ezahlukeneyo zokupheka. Ibe I-Omega-3 fatty acids kodwa ukongeza, ithintela izifo ezithile zentliziyo ngexesha elinye ekhusela ingqondo yethu. Ngaba ufuna izizathu ezingakumbi zokuyisebenzisa? Apha ngezantsi uneendlela zokupheka ezininzi zethayile le-tuna kwimeko apho ubufuna ngaphezulu.
I-tuna kunye negalikhi evela ku-Isla Cristina
Enye yeendawo eziphambili zokuloba xa sithetha ngetyhuna ngu-Isla Cristina. Lo masipala waseHuelva unomsebenzi osisiseko wokuloba. Ngenxa yoko, iimveliso ezilungileyo kwiimarike zingafumaneka. Nangona ityhuna inokulungiswa ngeendlela ezininzi, ityhuna ngegalikhi evela ku-Isla Cristina yenye yezona zaziwayo nezaziwayo.
Izithako:
- Isiqingatha sekhilogram yetyhuna (ukuba unokukhetha, akukho nto ifana nenxalenye ebizwa ngokuba yiTarantelo. Isiqwenga esimilise esingunxantathu esinale tuna. Simi kufutshane kakhulu esinqeni naphambi komsila obizwa ngokuba ngumhlophe).
- Isiqingatha seglasi yeviniga
- Iigloves ezimbini zegalikhi
- Ioli yomnquma
- Ikumin
- Ityiwa nepepile
Ukulungiselela:
Kuqala kufuneka upheke ityhuna ngamanzi, ityuwa kunye neviniga. Xa iphekiwe, uya kuyisusa kwaye uyinqunqe ibe ziingceba okanye izilayi. Okwangoku, kuya kufuneka ucofe igalikhi kunye nekumin. Unokongeza enye icephe leviniga. Ngoku kufuneka ixesha ngalinye kwisiqwenga setyhuna kwaye uyidlulise ngomxube wegalikhi kunye nekumin. Zibekwa kwisitya kwaye kugalelwa ioyile kuzo, de isiqwenga ngasinye sigutyungelwe kakuhle. Okokugqibela, kufuneka uyiyeke iphumle kude kube lusuku olulandelayo kwaye uyikhonze ibanda.
Iresiphi yetyhuna ebandayo
Izithako:
- Isiqingatha sekhilogremu yetyhuna isuke
- XNUMX/XNUMX yejusi yelamuni
- 4 ikonofile egayiweyo
- Laurel
- Iikhonkwane
- Ipini yepelepele
- Sal
- IParsley
- Ioli yomnquma
Ukulungiselela:
Siya kubeka umlilo embizeni ngamanzi, i-juice ye-lemon, ityuwa, kunye ne-clove kunye neqabunga le-bay. Kanye xa iqala ukubila, kuyakufuneka songeze itanina loin. Siza kuyishiya malunga nemizuzu eli-12. Xa eli xesha lidlulile, siyayisusa ebushushwini kwaye siyigqitha emanzini abandayo.
Ngoku lixesha lokulungiselela ityhuna kwaye uyibeke kwitreyi. Ngakolunye uhlangothi, siya kuxuba igalikhi kunye neparsley. Lixesha lokuba uhambe ukusika ityhuna yethu kwizilayi ezibhityileyo.
Siza kubeka kwisitya esikhulu. Phezu kwabo, siza kongeza igalikhi kunye nomxube weparsley, ukongeza amanye amacwecwe etyhuna ngaphezulu. Okokugqibela, siza kongeza ioyile ukuyigubungela. Ngendlela efanayo nakwiresiphi yangaphambili, kufuneka siyivumele ukuba iphumle efrijini. Ukwenza oku, akukho nto ifana nokwenza rhoqo kusuku olungaphambi kolo. Ewe iya kunikwa ingqele.
Ityhuna egayiweyo eyosiweyo
Izithako:
- Iitake steaks
- I-clove zegalikhi ze-4
- IParsley
- Ioli yomnquma
- Sal
Ukulungiselela:
Kuqala kufuneka sikhuphe iigalikhi kakuhle. Siza kuzixuba kunye neparsley, nayo icolwe kakuhle. Yongeza ioyile encinci kunye nokugcina. Sitshisa igriddle apho siza kwenza i-tuna steaks zethu.
Songeza ioyile encinci kwaye sibeka iifilitha. Songeza ityuwa encinci kubo kwaye sibashiye malunga nemizuzu emi-4 kwicala ngalinye, malunga. Siza kubeka etreyini kwaye songeze iipuni ezimbalwa zokunxiba ebesizenzile ngegalikhi, iparsley kunye neoyile.
¡Isitya esikhawulezayo nesinencasa esifana netyali egoliweyo egoliweyo!.
Ukuba uyayithanda ityhuna njengoko sisenza, zama ngetamati sauce 😉:
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