"A na-ejupụta anụmanụ, onye na-eri ihe, onye maara ihe maara otú e si eri nri," ka onye ọkà ihe ọmụma France bụ Brilla-Savarin kwuru. Ọ na-esiri ike ịghara ikwenye na ya, n'ihi na ihe anyị na-eri na-adabere n'ọnọdụ anyị, ahụike na ọbụna njigide nke uche anyị. Onye na-ahụ maka ihe banyere ọrịa bụ David Perlmutter mụtara mmekọrịta dị n'etiti ụbụrụ na ahụ ike na ọtụtụ afọ, wee kwubie na nri kwesịrị ekwesị bụ nkwa nke ezi ncheta na ikike ọgụgụ isi dị elu.
Dabere na nyocha ya, o dere akwụkwọ bụ "Food na ụbụrụ" - nke a bụ akwụkwọ maka ndị ga-achọ ibi ndụ ogologo oge, ọrụ, zuru ndụ. Nchịkọta nke ndị otu gọọmentị maka nri ahụike dị mma bụkwa ụlọ nkwakọba ihe maka nri dị mma. Ha bara uru maka nwanyị ọ bụla nke oge a, dịka ha chọrọ obere oge, ngwa ngwa ngwa ngwa ma mee ka amara. Gbalịa ịmalite na ntụziaka ndị a dị ụtọ.
Nri ụtụtụ
Frittata na zukini, cheese cheese na cheese gruyere
Osisi - otu n'ime ngwaahịa kachasị arụ ọrụ, jiri ma ọ bụ onwe ya ma dị ka ihe ntanetị nke ọtụtụ efere. Kwadebe fritata mfe, ebe o nwere ike ịbụ ezigbo ọgwụgwọ maka nnukwu ụlọ ọrụ. E nwere ọtụtụ nhọrọ maka frittate, n'ihi na ndị ọzọ nwere ike dochie ụfọdụ ndị mmiri ozuzo na akwụkwọ nri. Nke a bụ otu n'ime ụdị dị iche iche nke efere a.
Efrata (maka 4 servings):
- 3 tbsp. l. mmanụ olive
- 1 yabasị
- ½ tsp. nnu
- ½ tsp. ose
- 450 grams nke akwukwo nri akwukwo
- 9 akwa buru ibu
- 1 tbsp. l. nke mmiri
- 90 g nke ewu cheese
- 1 ụmị nri
- 1/3 cup grated cheese
Nkwadebe:
Okpomọkụ 1 tbsp. l. bọta na okpokoro frying na-ekpo ọkụ, tinye chopped yabasị, nnu na ose. Fri nke okpukpu nkeji nkeji 3-4, na-eme ka oge ruo mgbe yabasị gachara. Add chopped spinach, zucchini, mmiri na esi nri, edemede, 1-2 nkeji. Mgbe ahụ tie nsen, fesa ya na crumbled ewu cheese na onye na-egbu nri.
Kpoo ihe ngwakọta maka nkeji 1-2 ruo mgbe akụkụ ya ga-amalite na aja aja. Mgbe ahụ, tinye ite ahụ na-ekpo ọkụ na oven, kpochapu ya ruo 200 Celsius C, ma mee ka ọ dị njikere maka minit 10-12. Na-efe ọkụ.
Nri ehihie
Salad na mgbakwunye na balsamic mgbakwasa
A pụrụ iji salad a mee ihe dị ka ihe eji edozi isi, ma dị iche iche, dị ka nri maka nri ehihie ma ọ bụ nri abalị, karịsịa ma ọ bụrụ na itinye obere protein (dịka ọmụmaatụ, iberibe ọkụkọ, azụ ma ọ bụ steak).
Efrata (maka 6 servings):
- 4 iko ngwakọta nke letus epupụta
- 1 iko pasili
- ½ cup chopped onions
- ½ cup nke ngwakọta nke ọhụrụ herbs (watercress, mkpụrụ mọstad, coriander, wormwood, sage, Mint)
- 50 g walnuts
N'ihi na 200 ml refills:
- 60 ml nke balsamic mmanya
- 2-3 cloves nke garlic
- ½ shallot bulbs
- 1 tbsp. l. Dijon mọstad
- 1 tbsp. l. akọrọ ma obu ohuru rosemary
- 1 lemon
- 1 tsp. nnu
- 1 tsp. ose
- 100 g mmanụ mmanụ
Nkwadebe:
Na-eri nri na letus, chives na herbs, tinye mkpụrụ. Maka ichikota, tie akabasị eyịm na garlic na mmanya, mọstad, ihe ọṅụṅụ lemon, rosemary, nnu na ose. Jiri nwayọ tinye mmanụ na ngwakọta a ruo mgbe emetụtara emulsion. Tinye ọkara nke mgbakwasa na salad, jikọọ ma jee ozi. Jide mmanụ na friji ahụ.
Couscous si kọlịflawa
Gbalịa ịkwadebe efere a ka ọ bụrụ ihe dị mma iji dochie anya ngwaahịa ngwaahịa starch - poteto, osikapa ma ọ bụ ihe eji eme ihe. N'ime usoro nri, ị nwere ike itinye oliv ma ọ bụ nkeji nke otu iko nke parmesan grated na kọlịflawa - nke a ga-enye efere ahụ dị mma.Efrata (maka 2 servings):
- 1 isi nke kọlịflawa
- 2 tbsp. l. mmanụ olive
- 2 cloves nke garlic
- ¼ iko eghe cedar
- ½ otu ụyọkọ pasili
Nkwadebe:
Kewaa isi n'ime inflorescences, kpocha ha ma gwerie ha na ihe nri nri ruo n'ókè nke obere ọka. (Ị nwere ike ịchọta isi mmiri a na-asacha n'elu nnukwu grater, na-ahapụ naanị aka.) Tinye garlic, mkpụrụ na pasili dị na nnukwu ogbe frying na mmanu mmanụ olive na-ekpo ọkụ. Gbakwunye kabeeji ma kpocha ya, na-akpali, ruo mgbe eriri akpụkpọ anụ
Chicken na lemon ihendori
Site na ọkụkọ, dịka ị maara, ị nwere ike esi nri dị iche iche. Ntụziaka dị mfe a chọrọ dị mma maka nri ehihie ma ọ bụ nri abalị.
Efrata (maka 6 servings):
- 6 anụ ọkụkọ na-enweghị akpụkpọ anụ
- 1 tbsp. l. ọhụrụ rosemary epupụta
- 2 cloves nke garlic
- 1 Shalol
- 1 lemon
- 110 g mmanụ mmanụ
Nkwadebe:
Kwadebe marinade: mix sliced rosemary na shallots, chopped garlic, tinye zest na lemon ihe ọṅụṅụ. Gwakọta ihe niile na mmanụ oliv, jiri nwayọọ gwuo. Tinye akwara ọkụkọ na efere mmiri ka ha daba na otu akwa. Wunye marinade, nso na refrigerate maka awa 2 ma ọ bụ n'abali. Kpochapu oven ruo 175 Celsius. A na-ebunye ara ehi Pickled ebubere n'ite a na-eme achịcha ma na-akpọọ nkụ maka ihe dị ka minit 25, ruo mgbe esiri ya. Jiri nri nri na-esi nri ma ọ bụ salad.
Nri abalị
Azụ kụrụ chardonnay
Kedu ihe ga-adị mfe karịa ịṅụ azụ gị kachasị amasị gị, na-agbakwunye ya ihe dị mma aromatic bara ụba! Na uzomatu uz o a choro, a na-akwadebe ihe ndori maka salmon, ma o dabara nke oma na ocha. N'ọnọdụ ọ bụla, gbalịa ịhọrọ nanị azụ ndị kachasị na-ejide na ọdọ mmiri.
Efrata (maka 4 servings):
- 4 iko nke salmon (na akpụkpọ anụ)
- 110 g nke ihe oriri siri ike mmanụ (aki oyibo ma ọ bụ koko bọta)
- 24rd chardonnay 240
- 2-3 tbsp. l. Dijon mọstad
- 3 tbsp. l. okpu
- 1 lemon
- 2 tsp. dil
Nkwadebe:
Maka ihendori, gbazee bọta na saucepan n'elu obere okpomọkụ, gbakwunye chardonnay, mọstad, saa mmiri na mmiri lemon. Kpoo ihe dị ka nkeji ise iji wepụ mmanya na-aba n'anya, gbakwunye dil. Tinye iyak na ite mpempe akwụkwọ. Wunye ihe oriri na ime ihe dị ka minit 20 na oven, na-ekpo ọkụ ruo 220 Celsius C. Anụ azụ a na-edozi ya na-eje ozi ugbu a, na-esi nri na-acha akwụkwọ ndụ akwụkwọ ndụ na mgbakwasa garlic.
Na-eji megharịa ọnụ
Chocolate truffles
Ngwakọta truffles nke ụlọ mere bụ ọgwụgwọ magburu onwe ya, nke a ga-akwadebe maka ọbịbịa nke ndị ọbịa. Ihe ka mma chocolate, ihe ndi ozo bu ihe di nma. Atụla egwu ịnwale ihe na-esi ísì ụtọ, na-agbanwe ha dabere na ọnọdụ gị.
Efrata maka 30-40 truffles:
- ½ cup butter cream
- 1 tsp. ekpomeekpo (almọnd, oroma, vanilla ma ọ bụ site na mkpụ osisi nut)
- 225 g nke chocolate choro (nke nwere ọdịnaya koko nke dịkarịa ala 70%)
- Uzu nke koko ma obu nkpuru anwuru anwua maka igwughari
Nkwadebe:
Na obere saucepan, weta ude a ngwa ngwa obụpde. Tinye ekpomeekpo. Na efere dị iche, gbanye chocolate, wụsa ya na kpoo ọkụ ma kwe ka ngwakọta nke mbụ na-eme ka ya dị iche iche, wee jụụ na ime ụlọ okpomọkụ. Mgbe nke ahụ gasịrị, tinye n'ime friji ahụ maka awa 2.
Jiri teaspoon na-ekpuchi ngwakọta, gbanyea bọọlụ ahụ na dayameta nke 2.5 cm na dayameta. Debe ha na mpempe ọka nke ejiri jiri akpụkpọ anụ mee ihe, ma hapụ ya na abalị n'ime ngwa nju oyi. N'ụtụtụ, tụgharịa bọọlụ na koko ntụcha ma ọ bụ mkpụrụ. N'ọnye ndị e ji ekpuchi ihe, a pụrụ ịkwanye truffles a kwadebere nke ọma n'ime friji maka otu izu.
Ugbu a, ndepụta nke ihe mgbakwunye bara uru na-akpali ụbụrụ
DHA. Dokosahexaenoic acid bụ omega-3 fatty acid maka ahu. Ọ bụ akụ dị oké ọnụ ahịa nke nwere ike ichebe ịda mbà n'obi, ụbụrụ ụbụrụ dị iche iche, enweghi ike ichebara anya na itinye uche. A na-achọta DHA n'ime azụ, karịsịa na salmon, yana microalgae na mmiri molluscs.
Turmeric. Egwu, nke na-ebelata ihe ize ndụ nke ịmalite ọrịa ụbụrụ. Ọ bụghị n'efu na e jirila ya mee ihe ruo ọtụtụ puku afọ na nkà mmụta ọgwụ Indian na Chinese. Curcumin na-enyere ahụ aka na-emepụta antioxidants n'ọtụtụ buru ibu. Na ya, ị nwere ike normalize nrụgide ndị ọrịa hypertensive, mee ka glucose metabolism ma belata shuga ọbara.
Resveratrol. Ihe bara uru nke osisi ụfọdụ zoro ezo. Ekele ya na ị ga-ele anya ka ị ka dị obere. Resveratrol nwere ike ịlụso ụbụrụ ọgụ, mkpasu iwe na mgbanwe mgbanwe nke afọ na ụbụrụ, nyere aka n'obi, gbochie mmepe nke abụba abụba. A na-achọta ya na blueberries, mkpụrụ vaịn na-acha ọbara ọbara, mmanya na ahụekere.
Nyocha. Ngwaahịa ndị nwere microorganisms ndị a ga-eme ka ọrụ ụbụrụ dịkwuo mma, mee ka mgbochi dị ike, belata nrụgide nsogbu ma nyere aka gbochie ịda mbà n'obi. Ngwọrọgwu na-eme ka mgbaze, na-akwalite njem nke dopamine na serotonin, nke ụbụrụ anyị chọrọ.
Mmiri oyibo. Na-akwalite ụda ọnwụ ma na-ewusi usoro ahụ ji alụso ọrịa ọgụ. Na-enyere aka ịgwọ ọrịa ọrịa neurodegenerative na ọgụ mbufụt. Na-aṅụ ya otu teaspoon kwa ụbọchị ma ọ bụ gbakwunye na nri ka ụbụrụ na-arụ ọrụ zuru oke.
Alpha-lipoic acid. Otu antioxidant nke na-enyere ụbụrụ ụbụrụ, ịchịkwa imeju, belata ọnụ ọgụgụ glucose n'ime ọbara, na-akpali akpali mgbanwe nke cholesterol ma belata mmetụta nke toxins na ahụ. A na-eji ahụ mmadụ emepụta Alpha-lipoic acid, mana enwere ike iji ya na mbadamba.
Vitamin D. Ọ bụghị nanị na-akwalite absorption nke calcium, kamakwa na-echebe ụbụrụ site na mmetụta nke mgbatị na-enweghị onwe ya ma belata ihe ize ndụ nke etuto ahụ. Ejiri na mmanu mmanu, algae, ihe ubi mushrooms (ka ihe atu, na chanterelles), yist.
Nwee ahụike na ihe ịga nke ọma, rie nri!
Foto ndị dị na akwụkwọ obibi akwụkwọ "Mann, Ivanov na Ferber" (nke ụlọ obibi akwụkwọ ahụ bipụtara).