Indlela yokwenza ubhontshisi osemathinini

Indlela yokwenza ubhontshisi osemathinini

Ubhontshisi obumhlophe obusemathinini ungase ube isidlo esiyintandokazi kwabaningi, njengoba kulula ukukulungisa futhi wengeze ukunambitheka okukhulu ezitsheni.
Sizokukhombisa indlela enemininingwane futhi elula yokwenza ubhontshisi osemathinini.

• Okokuqala, ubhontshisi obusemathinini ugezwa ngamanzi futhi uhlungwe kahle ukuze kukhishwe amanzi kuwo.
• Khona-ke ubhontshisi ufakwa esitsheni esijulile.

• Okulandelayo, ezinye izithako zengezwa kubhontshisi.

• Khona-ke utamatisi oqoshiwe ophakathi nendawo ufakwa ebhodweni, futhi ugoqwe imizuzu embalwa kuze kube yilapho uphenduka isoso.

• Okulandelayo, engeza ubhontshisi omhlophe okheniwe ku-sauce futhi ugovuze kahle ukuze uqinisekise ukuthi ukunambitheka kusakazwa ngokulinganayo.

Ubhontshisi osemathinini uyoliswa ngosawoti kanye nopelepele omnyama ukuze unambitha, futhi ingxube iyathoswa isikhashana ukuze uthole ukunambitheka okwengeziwe.

Ngakho-ke, indlela yokwenza ubhontshisi osemathinini isiphelile.
Ingenziwa njengesidlo esiseceleni nezinye izitsha eziyinhloko noma isetshenziselwe ukulungisa amasaladi nokudla okulula.

• Ubhontshisi omnandi futhi osebenzayo, osemathinini wengeza ukunambitheka okumnandi nokudla esidlweni sakho.

Upheka isikhathi esingakanani ubhontshisi osemathinini?

Ubhontshisi osemathinini ungaphekwa ngokomsebenzi ngesikhathi esifushane.
Nasi isifinyezo sendlela yokupheka ubhontshisi osemathinini:

• izingxenye:

• 800 amagremu of ubhontshisi omhlophe ethinini

• Izinyathelo zokupheka:

1. Shisisa amafutha ebhodweni elikhulu phezu komlilo ophakathi.
2. Faka u-anyanisi emafutheni ugovuze imizuzu emithathu kuya kwemihlanu aze athambe.
3. Faka iqabunga le-bay, induku yesinamoni, namanzi abilayo ebhodweni, bese uwayeka abile cishe ihora.
4. Engeza ubhontshisi obomvu obufakwe ebhodweni.
5. Engeza ijusi likatamatisi bese ushiya imizuzu engu-10 ekushiseni okuphansi.
6. Faka ubhontshisi obumhlophe obusemathinini bese ulethe ngamathumba bese upheka ngokuphelele.

• Khumbula ukuthi ubhontshisi osemathinini ungasetshenziswa ngokushesha ngemva kokuvula, ngoba uphekwe ngaphambilini.

Sibekani ukubilisa ubhontshisi?

Kunendlela esheshayo nelula yokubilisa ubhontshisi ngaphandle kokucwiliswa ngaphambili.
Le ndlela ingenye yezindlela zokupheka ezisheshayo emhlabeni njengoba ingaqedwa ngemizuzu emihlanu nje!

• Ubhontshisi uyahlungwa emanzini bese ufakwa ebhodweni elikhulu.
• Bese ufaka inkomishi kabhontshisi ngezinkomishi ezintathu zamanzi ebhodweni elifanele.
• Ubhontshisi ube usubiliswa okungenani imizuzu eyishumi.

Beka ubhontshisi omhlophe ogeziwe endishini enkulu bese ufaka amanzi abilayo uze ucwiliswe ngokuphelele.
Khona-ke ubhontshisi uyahlungwa emanzini abilayo bese ufakwa ebhodweni lokupheka, ugovuze kahle.
Ngemuva kwalokho, ingxube ishiywe ekushiseni okuphansi kuze kube yilapho i-sauce ikhula.

Ukupheka ngokucindezela nakho kusetshenziselwa ukuhlukaniswa kokugcina kwenqubo yokubilisa.
Faka izithako ngamanzi ebhodweni bese ucindezela imizuzu engu-45 kuze kube yilapho okusanhlamvu sekuvuthwe ngokuphelele.
Kufanele futhi uqinisekise ukuthi ususa noma yikuphi ukungcola noma amatshe amancane phakathi kukabhontshisi.

• Ngale ndlela esheshayo nelula, ungajabulela ubhontshisi obilisiwe omusha futhi omnandi ngaphandle kwesidingo sokulungiselela kusengaphambili.
• Jabulela ukudla kwakho ngale recipe ephelele yesidlo sakusihlwa noma sasemini bese wabelana ngayo nomndeni wakho nabangane!

Ingabe ubhontshisi osemathinini uwusizo?

• Ubhontshisi osemathinini uyingxenye ebalulekile yokudla kwethu, njengoba ungumthombo omuhle wamaprotheni kanye ne-fibre yokudla.

Ngakolunye uhlangothi, ubhontshisi osemathinini unomsoco ophezulu futhi ungumthombo obalulekile wamaprotheni asekelwe ezitshalweni.
Ingakusiza uzizwe ugcwele isikhathi eside futhi ulahlekelwe isisindo ngendlela enempilo, njengoba inothile nge-fiber yokudla, ethuthukisa ukugaya futhi yehlise isifiso sokudla.

Nokho, ukudla ubhontshisi osemathinini amaningi kunezingozi ezithile.
Okunye ukudla okusemathinini kunosawoti omningi, okwandisa ingozi yomfutho wegazi ophakeme nesifo sezinso.
Ubhontshisi osemathinini nawo uqukethe isitashi, isithako esingathinta ukuthungwa kanye nezilinganiso zoketshezi ezindleleni ozisebenzisayo.

• Ngaphezu kwalokho, kufanele sinake ukuthi kungenzeka yini izithasiselo kubhontshisi ethinini, ezifana nitrate, nitrites nezinsimbi ezisindayo.

• Ngokuvamile, ubhontshisi osemathinini ungasetshenziswa njengengxenye yokudla okunempilo, kodwa ukudla kufanele kube okulinganiselwe futhi ngaphansi kokuqondisa kodokotela.

• Ubhontshisi osemathinini uyisengezo esihle kakhulu sokuhlukanisa ukudla futhi uzuze emihlomulo yabo yokudla okunomsoco.

Ingabe ubhontshisi osemathinini kufanele uwashwe?

• Ukugeza ubhontshisi obusemathinini kungase kudingeke kwezinye izimo.
• Ubhontshisi osemathinini unoketshezi oluwugqinsi oluguqubele oluwazungezile, futhi abanye bangase babe nomuzwa wokuthi lolu ketshezi luyadliwa.

• Ngokuvamile kubhekwa njengokuphephile ukudla ukudla okusemathinini ngaphandle kokuthi ukugeze.
• Uma ubhontshisi ufakwa ethinini, upakishwa engxubeni yamanzi nosawoti.

• Ngaphezu kwalokho, ukudla okusemathinini kungase kube namazinga aphezulu e-sodium, ama-nitrate, ama-nitrites nezinsimbi ezinzima ezingaba yingozi empilweni.

• Ezinye izifundo zitusa ukugeza ubhontshisi osemathinini ngamanzi abandayo ngaphambi kokuwudla ukuze unciphise inani le-sodium kuwo.

Kuyaqapheleka ukuthi ubhontshisi osemathinini uqukethe iqembu elizuzisayo lamavithamini namaminerali abalulekile empilweni yomzimba.
Ngakho-ke, ukudla ubhontshisi okusemathinini kungaba yinzuzo empilweni.

Ingabe ubhontshisi osemathinini uvunyelwe ekudleni?

Ekudleni kwe-keto, isisekelo sigcina izinga eliphansi lama-carbohydrates emzimbeni.
Ngokunjalo, ukudla ubhontshisi omnyama kungabangela izinkinga ezinkulu.

• Ngokuqondene nobhontshisi omhlophe, avunyelwe ekudleni kwe-keto, futhi abhekwa njengenye yezinhlobo ezivunyelwe zemifino kulokhu kudla.

• Nakuba ubhontshisi osemathinini ngokuvamile uphephile ukuba ungawudla, ezinye izingozi ezingaba khona kufanele zicatshangelwe.

Ingabe ubhontshisi uwukudla okunempilo?

• Ubhontshisi uthathwa njengenye yemifino enothe ngemisoco edingekayo ukuze ube nomzimba onempilo.

Ubhontshisi ungaba indlela ephelele yalabo abafuna ukwethula imidumba eminingi ekudleni kwabo.
Ukudla ubhontshisi obusemathinini kuphephile kodwa qaphela ukuthi kunezingozi ezingaba khona ezihlobene nosawoti, ama-nitrate nezinsimbi ezisindayo ezingaba khona kweminye imikhiqizo esemathinini.

• I-fiber yokudla etholakala kubhontshisi ingenye yezinzuzo zayo ezibaluleke kakhulu.
• Ngaphezu kwalokho, ubhontshisi unamazinga amahle e-magnesium ne-potassium, adlala indima ebalulekile empilweni yenhliziyo nemithambo yegazi.

Kodwa naphezu kwezinzuzo zayo eziningi, abanye abantu bangase benze amaphutha angase athinte amafutha omzimba futhi enze inqubo yokulahlekelwa isisindo ingasebenzi.
Phakathi kwala maphutha ukudla ubhontshisi ngobuningi ngesikhathi esisodwa, nokuthembela ezindleleni zokulungiselela ezingenampilo njengokwengeza ibhotela noma amanye amafutha.

• Ubhontshisi ubuye ube nezinhlanganisela ezinezakhi zokulwa nokuvuvukala futhi ezikwazi ukwehlisa amazinga amafutha egazi.

• Kafushane, ubhontshisi uwukudla okunempilo ongakufaka ekudleni kwakho njalo.
• Kodwa-ke, kubalulekile ukucabangela ubuningi futhi ulinganise izinzuzo nezingozi zokudla ubhontshisi osemathinini.
• Xhumana nesazi sokudla ukuze uthole izincomo eziqondene nawe ezikusebenzelayo.

Ingabe ubhontshisi uthathwa njengesitashi?

• Ubhontshisi, othathwa njengemidumba, usuqubule imibuzo eminingi ngokuthi uyisitashi noma cha.

• Ubhontshisi, wazo zonke izinhlobo, ungumthombo wezitshalo obalulekile wamandla namaprotheni.

• Ubhontshisi uqukethe inani lama-carbohydrates, okuwenza abe umthombo omuhle wamandla.

Idatha eyengeziwe ibonisa ukuthi ingxenye yenkomishi (cishe amagremu angu-100) kabhontshisi obomvu iqukethe cishe amagremu angu-16.9 wamacarbohydrates, amagremu angu-7 wamaprotheni, namagremu angu-0.5 wamafutha.
Ngaphezu kwalokho, ubhontshisi omhlophe awunawo amafutha futhi awunayo i-cholesterol.

• Ngamafuphi, ubhontshisi unokuqukethwe kwe-carbohydrate ephansi uma kuqhathaniswa nezinye izitashi ezifana nelayisi elinsundu namazambane, kodwa awumthombo obalulekile wamaprotheni kanye ne-fiber.

Ngiwupheka kanjani ubhontshisi omhlophe ngendlela yaseSyria?

• Ukupheka nokulungiselela izindlela zokupheka zasekhaya sekuye kwathandwa kakhulu muva nje, njengoba abantu abaningi bephendukela ekuzameni izitsha ezahlukene futhi bafunde ngamasiko ahlukene okupheka.

Iresiphi yesitayela sikabhontshisi omhlophe waseSyria iyiresiphi yendabuko futhi emnandi ehlanganisa izithako eziningi ezimnandi nezinongo ezicebile eziwunikeza ukunambitheka okuyingqayizivele nokuhlukile.
Ukuze uthole ukunambitheka okungcono kakhulu nomphumela omuhle, sikunikeza lezi zinyathelo ezilandelayo:

• izingxenye:

• 150 amagremu of omisiwe ubhontshisi omhlophe.
• 2 wezipuni amafutha yemifino.
• 2 u-anyanisi omkhulu usike izingxenye ezine.
• Izithako ozikhethelayo zesinongo njengoba uthanda, njenge-garlic, i-cardamom, i-cumin, upelepele omnyama, neqabunga le-bay.

• Izinyathelo:

1. Cwilisa ubhontshisi omhlophe emanzini amahora angu-12.
   Le nqubo isiza ukuthambisa ubhontshisi futhi yenze kube lula inqubo yokupheka.
2. Ngemva kokuqeda inqubo yokucwilisa, khipha ubhontshisi emanzini acwiliswayo, bese uwabeka ebhodweni phezu komlilo ophakathi bese umboza ngamanzi.
3. Shiya ubhontshisi ekushiseni okuphakathi imizuzu engu-45, noma kuze kuphekwe ngokuphelele.
   Ungangeza amanzi amaningi uma kunesidingo.
4. Ngesikhathi esifanayo, ukushisa amafutha epanini lokuthosa phezu komlilo ophakathi, bese ufaka u-anyanisi oqoshiwe bese ugoqa kuze kube yigolide futhi i-crispy.
5. Uma ufisa ukwengeza izinongo ongazikhethela, ungazifaka ku-anyanisi bese uwusakaza isikhathi esifushane.
6. Ngemva kokuba ubhontshisi usuphekwe kahle futhi usuphekwe, wukhiphe ngesisefo ukuze ukhiphe amanzi amaningi.
7. Bese wengeza ubhontshisi engxubeni ka-anyanisi nezinongo epanini bese uhlanganisa izithako isikhashana kuze kuhlangane ama-flavour.
8. Khonza ubhontshisi omhlophe waseSyria omnandi, oshisayo esidlweni sakho bese wengeza iparsley eqotshiwe ukuze uhlobise futhi uthuthukise ukunambitheka.

• Manje, ungajabulela ukudla okumnandi nokunomsoco kukabhontshisi omhlophe wesitayela sase-Syria.
• Jabulela ukunambitheka kwayo okumangalisayo futhi wabelane ngakho nabathandekayo bakho ukuze nijabulele isipiliyoni sokupheka saseSyria esiyingqayizivele nesimnandi ndawonye.