Cuisine lweMeditera: zokupheka. features Cuisine Mediterranean

Yintoni cuisine Mediterranean? Impendulo yalo mbuzo inokufunyanwa kwi izinto kweli nqaku. Ukongeza, siza kukuxelela ngale ikhitshi iimpawu ze ninikele zokupheka ezimbalwa ezilula ekuphekeni izitya emnandi.

Overview

Asinto kunzima ukuthelekelela ukuba Cuisine lweMeditera sidibanisa ekhitshini kuphela ezo kwamazwe ezikufutshane kummandla weMeditera. Nakuba kunjalo, kufanele kuqatshelwe ukuba ukupheka, kukho izinto eziqhelekileyo ziqhelekilyo onke amakhitshi zehlabathi. Umzekelo, ukusetyenziswa imifuno, namafutha omnquma, igalikhi njalo njalo. Kulo mba, iingcali ezininzi zithi ukuba Cuisine yaseMeditera ingcamango olwalusele kuphela. Kodwa ke phezu kwalo, xesha yahlukile kwezinye.

features Cuisine Mediterranean

Basenze kunye ukutya kakhulu zithandwa Mediterranean, leyo kudala singqiniwe ukuba luncedo, ngoko ekhitshini idumile ngokukodwa abo phila ubomi obusempilweni. Ngapha koko, loo nto iquka iintlobo ezahlukeneyo kwaselwandle, intlanzi, inyama, alichumi, imifuno (iipepile intsimbi, iitumato, seqanda, zucchini), irayisi, itswele, iimveliso umgubo, njalo njalo.

Kufuneka kuqatshelwe ukuba Mediterranean Cuisine athandwa kakhulu phakathi gourmets ngenxa incasa yawo ngokungaqhelekanga, oluthi luqokelelane yi ukusetyenziswa ikonofile, iminquma, ezahlukeneyo iziqholo imifuno (ayo, oregano, irozmeri kwakunye nebheyizile). Ngokufuthi, le ikhitshi iimveliso fresh zobisi, itshizi, iziqhamo, isonka esimhlophe, newayini ebomvu, ipasta kunye namaqanda.

Uphi na cuisine emgceni Mediterranean? Menu ngokutya ibhedolaki enempilo eninokuzifumana zokutyela, apho zifumaneka kwiindawo ezahlukeneyo zendalo Ngaphambili KwiMeditera, ezizezi eFransi, ePortugal, Turkey, Spain, Morocco, Sirayeli, Greece, Croatia, Italy, eMakedoni, akwiiBalkan, kwakunye neminye States kule ngingqi elanga.

Yokudla Mediterranean

Ethetha zokupheka cuisine Mediterranean eziza kuqwalaselwa ngezantsi, umntu akakwazi ukuthetha izinto ezityiwa lweMeditera. Eli gama livele omnye 1950 uMargaret kunye Anselom Key.

Kufuneka kuqatshelwe ukuba inani elikhulu lezifundo zonyango aye abonisa ukuba abemi kwelanga iMeditera ukuba zizisulu ubuncinane kwizifo iimpahla ngentliziyo negazi, kwakunye high blood pressure, ukutyeba seswekile. Ukongeza, ukudla okunjalo kunciphisa kakhulu umngcipheko sisifo sika-Alzheimer. Yintoni na isizathu? Iingcali zithi cuisine lweMeditera, kuquka inani elikhulu iziqhamo kunye nemifuno, isidlo okuziinkozo kunye encinci intlanzi kunye neemveliso, ikhuthaza ukuphiliswa komzimba. Ngaphezu koko, lo nutritionist laqulunqwa ifomula ekhethekileyo apho umntu unako kuphela ukunciphisa kakhulu ubunzima bayo, kodwa ugcine impilo yakho iminyaka ezayo.

Ngoko ke, lo ukutya lweMeditera isekelwe kwinto yokuba ngomhla ukusebenzisa inani ilandelayo lweziqalelo ebalulekileyo:

• 10% protein, kodwa kunokuba iimbotyi, inyama, ertyisi, intlanzi kunye neembotyi;
• 30% ngamanqatha, ekufuneka zifumaneka ikakhulu namafutha omnquma;
• % Carbohydrate 60, apho kufuneka tapeworm ndawonye nezonka nepasta.

cuisine Mediterranean: iiresiphi isaladi, isuphu, izitya eziphambili, okulula kunye dessert

Nabani na okhe watyelela zokutyela ukukhonza cuisine lweMeditera, uyazi ukuba ubandakanya izitya ezahlukeneyo ngokupheleleyo, ayifani isongo ubukhalipha incasa nanto. Ke ukuba anithanga nibe nako ukuya kulo mmandla sunny, ngoko unga ngokulula ukulungiselela salads, isuphu, amashwamshwam njalo njalo. Xa ekhaya. Ukuze wenze oku, sebenzisa nje omnye zokupheka thaca ngezantsi.

Isaladi laseMqonci

Ukuze alungiselele kukhanya kodwa isaladi esimnandi, kufuneka:

• Shrimp elikhulu - malunga 10 iiPC;.
• cola (ngamanye ipasta ukusuka durum ingqolowa) - 200 g;
• iimbaza - 140 g;
• KFile - 2 cloves amancinci;
• broccoli - 110 g;
• namafutha omnquma Umgubo - 70 g;
• basil fresh - nama-4 eziqwini;
• Parmesan samasi - 60 g;
• okufakwe iimbotyi red - 1 ijagi umgangatho;
• komhlaba pepper emnyama kunye netyuwa - ukuba schepotochke;
• Isanti sugar - ngokwengqiqo.

iimveliso processing

Parmesan isonka samasi kufuneka tha kwi grater incinci, uze uyibeke ibe blender uze udibanise amagqabi basil entsha. Lo mxube kufuneka ukuba usile de iyunifomu. Kwaye kufuneka ukuba evakalala.

Broccoli kuyimfuneko ukuba bilisa epanini nge amanzi, ityuwa kunye iswekile kancinane. Le nto yokugqibela kwakufuneka imifuno ukulondoloza mbala oluhlaza. Bilisa cauliflower emva abilayo, kungakuhle ukuba ezine imizuzu.

Iimbaza kunye Shrimp uphekele kufuneka embizeni enye broccoli. Noko ke, akufuneki zigcinwe phezu komlilo elide kakhulu. Emva kwaselwandle bakulungele, kufuneka ukupholisa wazibeka kwisitya. Kulo mzekelo, i iimbaza kucetyiswa ukuba ushiye uphelele, kodwa Lembaza kufuneka zicocwe ukusuka iqokobhe.

Pasta of durum ingqolowa, okanye ekuthiwa paste kufuneka ubilise ngamanzi olova ngatyuwa, uze ukwehla kwezinga colander. Imbiza yeembotyi okunkonkxiweyo obomvu kufuneka zivulwe some zonke iimveliso ulwelo kunye yembotyi yokuhlanjwa encinane ngamanzi abandayo.

Igalikhi efunekayo Ekutyunyuzweni ngenxa yendimbane, uze zixutywe kunye pepper omnyama, ityuwa kunye namafutha omnquma. Loo ntlawulo kufuneka afumane kakhulu elimnandi.

ekumisweni lettuce

Esityeni olunzulu kufuneka abulawe paste, nekhaya ngaphezulu yonke amacandelo kuwo. Xa ithuba zakutshanje esityeni kwakufuneka ukubeka Lembaza ukuba afefe ngomxube parmesan samasi kwakunye nebheyizile. Ekupheleni zonke izithako kufuneka athele lokunxibela. Loo isaladi kufuneka sinikezelwe phezu kwetafile, ngaphandle ukukhwezela, ngoko nangoko emva kwamalungiselelo.

Phuphu ertyisi isuphu squid

Njengoko ubona, amakhono yeMeditera ziquka kuphela iimveliso elula luncedo ukuba kusoloko kufunyanwa ezinkulu eziqhelekileyo.

Ndiyila le menu itafile holiday, musa ukulibala malunga eshushu, kodwa kunoko kwi isuphu. Ngapha koko, le isitya kakuhle iyakwazi uhluthe iindwendwe.

Ngoko ke, ngokuba ukulungiselela isuphu of iiertyisi kunye squid kufuneka:

• squid kungahlala - 600 g;
• rosemary Fresh - 5.10 g;
• bay ushiya - iiPC 2;.
• iiertyisi eyakhiwe - 800 g;
• umyalezo Fresh - malunga 10 g;
• iminqathe Fresh - 2 iiPC;.
• itswele - nentloko enkulu;
• KFile fresh - 4 cloves;
• umhluzi semifuno - 2 l;
• parsley Fresh - 20 g;
• namafutha omnquma - malunga 100 ml;
• tomato paste - dessert icephe ;
• Salt - faka ukunambitha;
• Liyincule pepper omnyama - faka ukunambitha;
• celery - 4 iiPC.

yokulungiselelwa

Kutheni kwilizwe lethu enjalo ukutya othandwayo Mediterranean? Iresiphi izitya zayo ziquka iimveliso azibizi nalula, apho unako kukugubungela netheyibhuli yeholide gorgeous.

Kuba ukulungiswa celery isuphu eyondlayo kwaye eliphekwe, iikherothi namatswele kufuneka amancinci-kunqunyulwa agcadwe namafutha omnquma epanini imizuzu emihlanu. Okulandelayo kwimifuno ifuna lobulumko ibuthuma khona, irozmeri, tomato unama iperi cloves KFile ezinqunqiweyo. Qhotsa konke ifanele ibe phakathi kwemizuzu emi-3 kwi abile, likuxhoxhela rhoqo. Emva koko, izithako kufuneka uzifake embizeni, ukongeza kubo neselwa iiertyisi okunkonkxiweyo (wahlamba) kunye umhluzi yemifuno. Iimveliso Bilisa kufuneka ube malunga namashumi amabini imizuzu. Okulandelayo, kufuneka ukususa izitya ukusuka silumko nerosemary, yidibanise kalukhuni, ndoxelelwa zinqunqwe parsley kunye woyigalela ityuwa nepepile.

Squid ufuna yethumba ngokwahlukileyo, acoca bhanya-bhanya ze uyinqunqe ibe amakhonkco ezibhityileyo. Emva oku kuyimfuneko ukushushubeza ioli yomnquma okungepani, wongezelela 2 cloves igalikhi kunye Qhotsa imizuzu 2-3. Ekugqibeleni kwaselwandle ukuze sibekwe kwi isuphu, kakhle babakhonza.

Ngendlela, ukuba ufuna ukufumana isuphu, imifuno igcadiweyo, iiertyisi ekucetyiswa ukuba phehla blender.

Brodet (isidlo yesibini)

Kufuneka wenze ntoni ukuze iindwendwe zakho ngathi Cuisine Mediterranean? Fish - oko imveliso, ukusuka apho kungekho namnye unako ukwala. Ukulungiselela Classic engundoqo esityeni brodet, kufuneka:

• fish obomvu (kukhethwa nesalmon) - 600 g;
• namafutha omnquma - 4-5 iinkamba ezinkulu;
• anyanisi sweet - 2 iintloko ezinkulu;
• cloves igalikhi - 5-6 iiPC;.
• iitumato e anetyuwa - ingqayi (malunga nama-400 g);
• iwayini emhlophe - malunga 100 ml;
• fresh squid - 200 g;
• bay ushiya - iiPC 2;.
• rosemary owomileyo kwakunye nebheyizile - kwi ½ dessert icephe;
• amahlamvu owomileyo - 1 dessert icephe;
• parsley fresh - iqela elikhulu.

Indlela ukupheka?

zokupheka cuisine Mediterranean esinokucinga kweli nqaku yahlukile kuba izitya zayo fast ngokumangalisayo kwaye kulula. Qinisekisa ukuba unako ukwenza.

Ukuze wenze ukuba isidlo brodet kufuneka usike itswele kunye uqhotse oko ngumnquma kude kube selubala ngokupheleleyo. Ngaphezu koko, kufuneka kukho ukubeka KFile (malunga 10-15 imizuzwana) ime de ivumba layo yinqobo kuye.

iitumato okunkonkxiweyo kufuneka bakhululwe eluswini lexinene, ukuhlanganisa ndawonye juice ifolokhwe. Okulandelayo, onesiphumo okubizwa imifuno kuyafuneka ukuba ndinithumele lo skillet sibile phezu umlilo olucothayo kakhulu malunga nelixa kwikota. Emva koko, lo iitumato kufuneka kumthulula iwayini emhlophe, yongeza amagqabi bay, eyomileyo nebheyizile, ekudleni nerosemary, kwakunye iziqwenga yentlanzi obomvu, emnyama kunye netyuwa (yongeza iziqholo ukunambitha). Kumafa enjalo kuyanqweneleka ukucima esityeni ngaphandle kokuphazamisa kwi abile malunga nemizuzu engama-20.

Emva kweli xesha skillet kufuneka bongeze squid luyacolwa elinqunqiweyo ngokushiyanayo, zinqunqwe parsley amatsha kunye itswele sauteed ngaphambili negalika. Emva enyamezela isesityeni kwipleyiti imizuzu 3-4, izitya kufuneka zisuswe, esinzulu olusondeleyo isiciko mayibe esityeni 16 imizuzu. Mkhonzeni brodet Kucetyiswa ukuba isidlo kunye polenta (isidudu ukusilwa umbona).

ivumba Mediterranean

Ziziphi iimpawu uyafihla Cuisine Mediterranean? Menu veki, oluqulunqwe ngoncedo zokupheka le neendidi ezinokuba iintlobo okukhulu izitya. Nangona kunjalo, asiyi kuba ngokupheleleyo ukuba oko zange ukusebenzisa magqabi zakudala.

Ngoko ke, ngokuba ukulungiselela iqebengwana eshushu iMeditera, kufuneka:

• mozzarella - 200 g;
• pesto - malunga 12 iinkamba ezinkulu;
• iitumato cherry - 500 g;
• isonka bekujongiwe thowusti, - iziqwenga 4;
• Salt - faka ukunambitha;
• arugula - faka ukunambitha;
• pepper komhlaba omnyama - faka ukunambitha.

elungiselela isidlo

Kuba ekulungiseleleni zonka ezinjalo ngobubele kufudumeze lezonka degrees 200. Emva koko, kufuneka asuse mozzarella ukusuka iphakheji, lizakulindela sisi some lonke ulwelo ze uyinqunqe ibe ngamacetyana. Emva koko, kufuneka ukwahlula iitumato cherry kwisiqingatha kunye nesonka toasted ngenkululeko nokuthambisa isixhobo pesto kunye nendawo kwimakhishithi yokubhaka elinophahla kunye baking yephepha. Xa ndiqukumbela, kufuneka zifakwe kwi bazinya imifuno kunye netshizi, kwaye phezu ukudibanisa nesosi kancinci.

Ukubhaka thowusti emihle zinokuhonjiswa hayi ngaphezulu kwe 8-10 imizuzu kucetyiswa eontini eshushu. Ngeli xesha, lo sisi kufuneka kunyibilike ngokupheleleyo. Emva abadlali zonka, kufuneka sibe afefe phezulu kunye pepper, ityuwa kunye arugula ezinqunqiweyo.

tiramisu

tiramisu ngoku ingadliwa ngecephe, izandla zenu. Yiyo lo mthetho ababenazo labo nabapheki bathanda ukwenza le dessert. Ngokuba kuye, kufuneka:

• mascarpone - 250 g;
• Amaqanda bazisika - iiPC 3;.
• iswekile olungumgubo - 3 iinkamba ezinkulu;
• kakhokho umgubo - 2 iinkamba ezinkulu;
• neebhiskithi (iminwe) "Savoyardy" - malunga 350 g;
• Ingca coffee agaye - 350 ml;
• Cognac - 3 amacephe ezinkulu.

yokulungiselelwa

Phambi kokuba ulungisa dessert tiramisu lweMeditera, cream kufuneka wenze umoya kuye. Ukuze wenze oku, zahlule abamhlophe kunye izikhupha of embizeni ezahlukeneyo. Yiya kwicandelo lokugqibela ufuna ukongeza lo sugar icing kunye netshizi uze axutywe kakuhle nge lokuxhuba. Ke ukuba protein, ngoko ke bafanele ukuba akatswe ube amagwebu eqinileyo, wayibeka waya izikhupha, phehla kunye inyambalala ezimbini.

Naziphi neebhiskithi zingasetyenziswa ukuze kwakhiwe dessert enjalo, kodwa kungcono ukuthatha "Savoyardy". Kufuneka amathuba, ukuba athi nkxu zonke "ngeminwe" kwi coffee esandul 'ukwenziwa ugalelwe yebranti, wabeka i nokuba umaleko kwi sisitya enzulu. Eminye cookies kufuneka ugalele lo sisi cream kwaye waphinda wafaka "Savoyardy" zifakwe iziselo ahlaziyayo. amanyathelo ezifanayo kufuneka iphindwe kangangoko ukuba ningabaleki kukutya. Nangona kunjalo, i-cream kufuneka asebenze nwebu lokugqibela.

afefe ekoko Ekugqibeleni dessert efunekayo umgubo (ngokusebenzisa yokugalela). Mkhonzeni le ikhekhe etafileni inqweneleka kuphela emva kokuba uqwalasele ngokwabo efrijini iiyure ezi-6.