Isithombe: Imithombo yamafutha enempilo ngokhuni lwe-rustic

Endaweni yokhuni eshisayo evusa ukufudumala kwekhishi lendlu yasepulazini noma isitudiyo sokudla esikhethwe kahle, ukukhetha okuhlelwe kahle kwezithako ezinomsoco kuqala kuqala. Lokhu kwakheka kuwumkhosi wamafutha anempilo-lezo zingxenye ezibalulekile, ezithinta inhliziyo zokudla okunomsoco-okwethulwa ngobuhle nokucaca. Indawo ifakwe ukukhanya okuthambile, okungokwemvelo okuthuthukisa ukuthungwa nemibala yento ngayinye, kudala ukuvumelana okubonakalayo okuzwakala kuheha futhi kunomsoco.

Kwesokunxele, ibhodlela lengilazi lamafutha omnqumo limi lide, okuqukethwe kwalo okusagolide kucwebezela ukufudumala. Idizayini elula yebhodlela, eboshwe ngesivalo sikakhokho, iphakamisa ikhwalithi yobungcweti nobumsulwa. Amafutha angaphakathi acwebezela ngokucashile, abambe ukukhanya futhi aveze isithombe esithambile okhunini olungezansi. Iwuphawu lokuphila kahle kwaseMedithera, eyaziwa ngamafutha ayo e-monounsaturated kanye nezakhiwo ze-antioxidant, futhi ukubekwa kwayo ekwakhiweni kugxilisa indawo yesehlakalo ngomqondo wesiko kanye nokungaphelelwa yisikhathi.

Ngaphambi nje kwebhodlela, ukwatapheya ohhafu uhlezi ngokuzethemba okuthulile. Ingxenye eyodwa izala imbewu yayo enkulu, ebushelelezi, kuyilapho enye iveza indawo eyisigodi, inyama yayo eluhlaza okotshani engakathintwa futhi ihlanzekile. Ingaphezulu likakotapheya lithambile futhi linothile, liyashintsha lisuka kophuzi ngokuphaphathekile eduze nomgodi libe luhlaza ngokujulile eduze kwesikhumba. Izingcezu ezimbalwa ezisikwe ngobunono zilele eduze kwamahafu, imiphetho yazo egobile kanye nokuthungwa okuthambile kumema umbukeli ukuthi acabange ukunambitheka—okuthambile, okunebhotela, nokwanelisayo. Ukuba khona kukakotapheya kuwubuhle kanye nomfanekiso, okumelela umthombo ophelele wemvelo wamafutha anempilo.

Kwesokudla sikakotapheya, isitsha esincane sokhuni sichichima ama-cashews. Amafomu azo aphaphathekile, amise okwenyanga abushelelezi futhi acwebezele kancane, ahlanganiswe ndawonye njengeqoqo elivamile. Ithoni efudumele yesitsha ihambisana nombala okhilimu wamantongomane, futhi ukubekwa kwawo kwengeza ukujula nokulinganisela ekuhlelweni. Ukuzungeza isitsha, ukusakazeka kwama-walnuts, ama-alimondi, nama-hazelnuts kwethula ukuhlukahluka nokuthungwa. Ama-walnuts, anokwakheka kwawo okuyinkimbinkimbi, okufana nobuchopho, anikeza umehluko ocebile onsundu; ama-alimondi abushelelezi futhi afanayo, izikhumba zawo ezibomvu ezibomvu zengeza ukufudumala; kanye nama-hazelnuts, ayindilinga futhi ahlangene, aletha ubuhle obucashile ekuxubeni. Lawa mantongomane awawona nje okuhlobisa kuphela—ayimithombo yamandla okudla okunempilo, ngalinye linikela ngamaphrofayili ahlukile wamafutha angagcwalisiwe, amavithamini namaminerali.

Kwesokudla, i-fillet ewugqinsi ye-salmon eluhlaza iyalela ukunakwa. Inyama yawo ewolintshi egqamile yenziwe imabula ngemigqa emihle yamafutha amhlophe, okwenza iphethini ethokozisayo futhi ebukekayo. Ubuso be-salmon bucwebezela kancane, okubonisa ubusha nekhwalithi. Ukubekwa kwayo emaphethelweni okwakheka kudonsela iso ngaphandle, kuqedele uhambo olubonakalayo kulo lonke uhlu lwezithako. I-salmon inothile ngama-omega-3 fatty acids, aziwa ngezinzuzo zawo zokulwa nokuvuvukala kanye nendima ebalulekile empilweni yenhliziyo nemithambo yegazi. Ukufakwa kwayo kwengeza umuzwa wokuzitika kanye nokwenzeka kokupheka, ukusikisela ezitsheni ezimnandi nezivuselelayo.

Ngokuhlangene, lezi zakhi zakha ukulandisa okubumbene kokudla nokunakekelwa. Indawo yokhuni ngaphansi kwazo yengeza imfudumalo nobuqiniso, igxilisa indawo esimweni esingokoqobo esithintekayo. Ukubekwa okuhlakazekile kwezinye izithako—amantongomane adilika kancane ebhodini, izingcezu zikakotapheya ziphumule ngokunganaki—kudala umuzwa wokunyakaza nokuzenzekela, njengokungathi ilungiselelo lisanda kulungiselelwa ukudla noma isikhashana sokudla ngokucabangela.

Lesi sithombe singaphezu kwempilo emile—siyisithombe sempilo, i-manifesto ebonakalayo yamandla okudla okuphelele kanye nokukhetha okucatshangelwayo. Imema umbukeli ukuthi abone ubuhle bokulula, ukunotha kokuthungwa kwemvelo, nobunkimbinkimbi obuthule bezithako ezondla kokubili umzimba nomphefumulo. Kungakhathaliseki ukuthi isetshenziswa emfundweni yezokupheka, isiqondiso sezokudla, noma ukuthwebula izithombe zokudla, ukwakheka kuhambisana nomlayezo ongaphelelwa yisikhathi: leyo mpilo nobumnandi kungahlalisana kahle epuletini elifanayo.

Isithombe sihlobene: Ukuhlanganiswa Kokudla Okunempilo Kakhulu Nokunomsoco