Iingcebiso zokupheka kweeNtlanzi: Indlela yokuHlaziya iintlanzi kwaye uzigcine zinencasa kwaye zisempilweni

umbhali: Joost Nusselder, umbhali we-Essential Japanese meal planner cookbook cookbook Ukuhlaziywa kwe-Agasti 25, 2022

Intlanzi imnandi, kodwa kunokuba nzima ukuyipheka. Yinyama eethe-ethe enokoma lula okanye ivuthwe kakhulu. Kodwa ngobuchule obuchanekileyo, ungayenza incasa emangalisayo!

Zininzi iindlela zokupheka ngeentlanzi, kodwa kungcono ukusebenzisa iindlela ezingadingi ukushisa okuphezulu. Ukubhaka, ukuqhola, kunye nokuqhotsa zezona ndlela zilungileyo zokupheka iintlanzi, njengoko azifuni ukushisa okuphezulu kwaye zivumela intlanzi ukuba ipheke ngokulinganayo.

Kwesi sikhokelo, ndiza kubelana ngeengcebiso kunye namaqhinga okupheka intlanzi ukuze ifume kwaye ivuthe kwaye ingomi. Kwaye, ndiza kwabelana ngeendlela zokupheka ezimnandi ezisebenzisa intlanzi njengeyona nto iphambili.

Jonga incwadi yethu entsha yokupheka

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Iinketho eziphezulu zeentlanzi kwiiRecipes ezimnandi

I-Salmon yingcebiso yepro yesitya sentlanzi esigqibeleleyo. Lukhetho oluhle kakhulu lokubhaka, ukugcoba, okanye ukugcoba. Ityebile kwi-omega-3 fatty acids kwaye inencasa eqaqambileyo, enepepile. Nanga amanye amacebiso okupheka isalmon:

• Ukucwilisa i-oven ukuya kwi-400 degrees F.
• Gcoba iifayili ngetyuwa, ipepper kunye negalikhi.
• Gquba i-salmon edibeneyo kwi-foil ukuze uhlale ufumile.
• Bhaka imizuzu eyi-15-20, kuxhomekeke kubukhulu beefayile.
• Yonwabela kunye neparmesan egayiweyo ngaphezulu.

I-Tilapia

I-Tilapia yindlela enempilo yokutya kwentlanzi. Yintlanzi emhlophe ethambileyo ekulula ukuyifumana kwaye uyipheke. Kukhethwa kakhulu kwiintonga zeentlanzi ezibhakiweyo okanye i-tacos. Nanga amanye amacebiso okupheka itilapia:

• Ukucwilisa i-oven ukuya kwi-375 degrees F.
• Ixesha lonyaka iifillet kunye nesinongo osithandayo.
• Bhaka imizuzu eyi-10-12, kuxhomekeke kubukhulu beefayili.
• Yonwabela kunye nemifuno enelanga ecaleni.

I-Snapper

I-Snapper iyintandokazi yaseMzantsi kunye nesitya esiceliwe kumakhaya amaninzi. Inencasa etyebileyo, enencasa elungele ukwindla kunye nobusuku obubandayo. Nanga amanye amacebiso okupheka i-snapper:

• Ukucwilisa i-oven ukuya kwi-425 degrees F.
• Ixesha lokusika ngetyuwa, ipepile kunye negalikhi.
• Yongeza imifuno enomnandi kwisitya sesidlo esipheleleyo.
• Bhaka imizuzu eyi-15-20, kuxhomekeke kubukhulu bokusika.
• Yonwabela kunye nesonka segalikhi esikrwada ecaleni.

IItrakthi ezibalulekileyo

• Iintlanzi ezahlukeneyo zineengqimba ezahlukeneyo, ngoko gcina loo nto engqondweni xa upheka.
• Ukubhaka kuyindlela elula kwaye ekhawulezayo yokupheka iintlanzi ngokulinganayo.
• Iintlanzi ezibhityileyo ezifana ne-tilapia zingcono kwiintonga zeentlanzi ezibhakiweyo okanye ii-tacos.
• Iintlanzi ezityebileyo ezifana nesalmon zilungele ukubhaka kunye nokuqhotsa.
• Ukusonga iintlanzi ezinongwe kwifoyile kuyigcina ifumile kwaye intle.
• Musa ukuphoxeka ukuba umzamo wakho wokuqala wokupheka iintlanzi awuphumi ugqibelele. Qhubeka uzama iindlela zokupheka ezahlukeneyo kunye nobuchule de ufumane oko kusebenza kakuhle kuwe nosapho lwakho.

Iintlanzi zokugcoba: Ukuzonwabisa kwehlobo

Ukupheka ngumsebenzi obalulekileyo wasehlotyeni, kwaye yeyona ndlela ifanelekileyo yokupheka iintlanzi ngezo nyanga zishushu. Nasi isizathu:

• Iintlanzi zokugcoba zikhawuleza kwaye zilula, oku kuthetha ukuba ixesha elincinci elichithwe ekhitshini kunye nexesha elininzi lokuzonwabisa ngaphandle.
• Ukugcoba kwongeza incasa yomsi kwintlanzi engenakuphinda iphindwe kunye nezinye iindlela zokupheka.
• Intlanzi lukhetho lweprotheyini enempilo, kwaye ukuyoyina yindlela efanelekileyo yokuyigcina isempilweni ngokunqanda amafutha kunye neeoyile ezongeziweyo.

Indlela yokugaya iintlanzi ngokugqibeleleyo

Iintlanzi zokugcoba zinokoyikisa, kodwa akufuneki ukuba kube njalo. Landela ezi ngcebiso malunga nentlanzi eyojiweyo egqibeleleyo ngalo lonke ixesha:

• Khetha intlanzi eqinileyo, enenyama efana nesalmon, i-swordfish, okanye ityhuna engayi kuwa phakathi kwi-grill.
• Gcoba i-grill yakho kubushushu obuphakathi kunye ne-oyile kwi-grates ukukhusela ukunamathela.
• NONE
• Beka intlanzi kwi-grill, i-skin-side phantsi ukuba iyasebenza, kwaye upheke imizuzu emi-3-4 kwicala ngalinye, kuxhomekeke kubukhulu beentlanzi.
• Sebenzisa i-spatula ukuze uphephe ngokucophelela intlanzi kwaye upheke i-3-4 imizuzu eyongezelelweyo kwelinye icala.
• Susa intlanzi kwi-grill kwaye uyivumele iphumle imizuzu embalwa ngaphambi kokukhonza.

IiRecipes zentlanzi eyosiweyo emnandi

Ngaba ujonge inkuthazo kwisitya sakho esilandelayo sentlanzi esosiweyo? Zama enye yezi zokupheka ezimnandi:

• I-Salmon eyojiweyo kunye neMango Salsa: Isalmon eyojiweyo phezulu enemango esitsha kunye nefruity salsa ukwenzela ukugqabhuka kwencasa.
• I-Swordfish eyosiweyo kunye neButter yeLemon-Herb: Ibhotolo ye-lemon-herb elula ithatha i-swordfish eyosiweyo ukuya kwinqanaba elilandelayo.
• I-Tuna Steaks eyosiweyo kunye ne-Avocado Salsa: I-salsa ye-avocado e-Creamy yeyona nto ihambelanayo ne-tuna steaks eyosiweyo.

Intlanzi yokugcoba yindlela emnandi kwaye enempilo yokonwabela ukutya kwaselwandle ngeenyanga zasehlotyeni. Ngezi ngcebiso kunye neeresiphi, uya kuba yi-grilling pro kungekudala.

Ukubhaka Intlanzi Yakho: Indlela Esempilweni Nelula Yokupheka

Ukubhaka yindlela yokupheka esempilweni kakhulu elungele iintlanzi. Nazi ezinye izizathu zokuba:

• Ukubhaka yindlela yokupheka enamafutha aphantsi engadingi mafutha okanye amafutha.
• Ukubhaka kuvumela intlanzi ukuba ikwazi ukupheka kwijusi yayo, nto leyo enceda ukuyigcina ifumile kwaye inencasa.
• Ukubhaka kuyindlela yokupheka ethambileyo engayi kuyomisa intlanzi yakho okanye igqithe.
• Ukubhaka yindlela efanelekileyo yokupheka intlanzi kuba unokuyikhupha kwi-oven kwaye uyilibale imizuzu embalwa.

Indlela yokubhaka iintlanzi

Intlanzi yokubhaka ilula kwaye iqonde. Nantsi indlela yokwenza:

1. Tshisa i-oven yakho ukuya kuma-400°F.
2. Gcoba iphepha lokubhaka nge-foil kwaye uyibeke kancinci nge-spray yokupheka.
3. Beka intlanzi yakho kwiphepha lokubhaka uze uyigalele ngetyuwa, ipepile, kunye nayo nayiphi na imifuno okanye iziqholo ozithandayo.
4. Bhaka intlanzi kwi-10-15 imizuzu, kuxhomekeke kubukhulu be-fillet. Umgaqo omhle wesithupha kukubhaka intlanzi imizuzu eyi-10 nge-intshi yobunzima.
5. Khangela intlanzi yomnikelo ngokufaka ifoloko kwindawo enzima kakhulu ye-fillet. Ukuba intlanzi iphosa ngokulula kwaye i-opaque yonke indlela, yenziwe.

Ukuqholwa: Ukhetho oluphilileyo oluneMpilo

Ukupheka yindlela yokupheka esebenzisa ubushushu obuphezulu obusuka phezulu kwi-oveni ukupheka ukutya. Kuyindlela enempilo yokupheka iintlanzi kuba ayifuni ioli, iyenza ibe yindlela yokupheka ephantsi. Ukuqhola yeyona ndlela ilungileyo yokugcada ehlotyeni xa ungafuni ukuma phandle ebushushwini.

Iingcebiso zokuHamba kunye namaqhinga

• Sebenzisa i-tray yokubhaka okanye i-baking sheet efakwe kwi-foil ukuze ubambe nayiphi na ithontsi kwaye uthintele umhlwa.
• Qinisekisa ukuba intlanzi yomile phambi kokuba ubhuswe ukunqanda ukuvutha.
• Ukufumana i-flavour eyongezelelweyo, faka phezulu intlanzi ngeetumato ezisikiweyo okanye iipepile ngaphambi kokugcoba.
• Ukubilisa inokuba yindlela eyonwabisayo yokupheka intlanzi, kwaye yibhonasi esempilweni!

Ukutshaya i-oven: Indlela elula yokuphakamisa isitya sakho sentlanzi

Ukutshaya i-oven-ukutshaya intlanzi yakho, kuya kufuneka ukhethe uhlobo olululo lweetshiphu zomthi. I-Applewood lukhetho oludumileyo, kodwa unokuzama i-cherry, i-hickory, okanye i-mesquite ngokuxhomekeke kwincasa ofuna ukuyizuza. Unokuthenga iitshiphusi zokhuni kwiivenkile ezininzi zegrosari okanye kwi-intanethi.

Ngaphambi kokuba ungeze iitshiphusi zokhuni, kuya kufuneka ulungiselele intlanzi yakho ngokongeza intwana yamanqatha ukunceda inkqubo yokutshaya. Iifilthi ezincinci zisebenza kakuhle kwi-oven-ukutshaya, kodwa ungasebenzisa ukusika okukhulu ukuba ulungelelanisa ixesha lokupheka ngokufanelekileyo.

Inkqubo yokutshaya i-oveni

Nantsi indlela yokutshaya i-oveni intlanzi yakho:

1. Tshisa i-oven yakho ukuya kuma-375°F.
2. Gxumeka iinkuni zakho emanzini malunga nemizuzu engama-30.
3. Beka iinkuni zokhuni kwipakethi ye-foil kwaye ugxobhoze imingxuma embalwa kuyo ukuze uvumele umsi ukuba ubaleke.
4. Beka ipakethe yefoyile phantsi kwesitya sokubhaka.
5. Yongeza intlanzi yakho kwindawo yokubeka ucingo ngaphezu kwepakethi yefoyile.
6. Gubungela isitya nge-foil kwaye uyivumele ipheke malunga nemizuzu engama-20-30, kuxhomekeke kubukhulu kunye nobukhulu beentlanzi zakho.
7. Susa ikhava ye-foil kwaye uyivumele ipheke i-5-10 imizuzu eyongezelelweyo ukufumana i-crispy ngaphandle.
8. Isiphumo sokugqibela kufuneka sibe sisitya sentlanzi esiqhunyiweyo esizele yincasa.

Ukongeza i-Sauce kwi-oveni yakho etshayayo

Ukuthatha intlanzi yakho etshayiweyo kwi-oven ukuya kwinqanaba elilandelayo, cinga ukongeza isosi kuyo. Uguqulelo oludumileyo luquka umxube wamagqabi e-bay, itswele, kunye nepepile ebomvu egalelwe kwisikhephe seoyile yomnquma. Emva kokuba umxube udibanise, amaqabunga e-bay kunye ne-anyanisi asusiwe, kwaye i-pepper ebomvu ihlanjululwe ukudala i-sauce enikwe phezu kweentlanzi.

Kutheni ukutshaya i-oveni kufanelekile ukuzama

Ukutshaya i-oven yindlela elula kwaye efanelekileyo yokongeza incasa enomsi kwisitya sakho sentlanzi ngaphandle kokuchitha ixesha elininzi ngaphandle kokutshisa. Yindlela eqhelekileyo esetyenziswa kwiindawo zokutyela ukuphakamisa umgangatho wezitya zabo. Ngaphezu koko, iikhompawundi ezenziwe ngexesha lenkqubo yokutshaya ziyaziwa ukuba zineenzuzo zempilo, ziyenza ibe lukhetho olunempilo kunokuqhotsa okanye ukuqhotsa. Zama kwaye ubone ukuba inokuguqula njani isitya sentlanzi esilula sibe yinto engaqhelekanga.

Kutheni le nto i-Poaching Fish yindlela yokupheka eNgaphantsi ekufuneka uyizame

Ukuzingela ngokungekho mthethweni yindlela yokupheka ephantsi kweentlanzi, kodwa ineenzuzo ezininzi:

• Igcina intlanzi ifumile kwaye ithenda.
• Yindlela yokupheka esempilweni kuba ayifuni mafutha ongezelelweyo.
• Yindlela yokupheka eguquguqukayo esebenza ngeentlobo ezahlukeneyo zeentlanzi kunye neencasa.
• Yindlela yokupheka exolelayo ekunzima ukuyiphazamisa.

Kutheni i-Frying Fish ayisiyiyo iKhetho eLungcono kwiSidlo esiphilileyo

Ukuqhotsa intlanzi kulula kakhulu kwaye kunokongeza i-crunch emnandi kwisidlo sakho. Nangona kunjalo, akulona khetho olunempilo xa kuziwa ekuphekeni iintlanzi. Esona sizathu siphambili kukuba intlanzi yokuqhotsa idla ngokubandakanya ukushisa okuphezulu kunye neoli, nto leyo enokubangela ukuba intlanzi ifunxe amanqatha amaninzi. Oku kunokukhokelela ekunyuseni kweekhalori kunye namafutha ongezelelweyo, anokubangela imiba yempilo kwixesha elide.

Imingcipheko yeMpilo eNxulunyaniswe neeNtlanzi eziQisiweyo

Uphononongo lubonise ukuba ukutya iintlanzi eziqhotsiweyo ngaphezu kweyodwa ngeveki kunokonyusa umngcipheko wemiba yempilo enkulu njengesifo sentliziyo. Enyanisweni, uphando olupapashwe kwi-Journal ye-American Medicine Association yafumanisa ukuba abantu abadla iintlanzi eziqhotsiweyo rhoqo babenomngcipheko ophezulu wokungaphumeleli kwentliziyo xa kuthelekiswa nabo bangenayo. Oku kungenxa yokuba ubushushu obuphezulu obusetyenziswa kwintlanzi yokuqhotsa bunokwenza iikhompawundi ezibangela ukudumba nokonakala kwentliziyo.

Ukukhetha indlela yokupheka esempilweni

Ukuba ufuna ukunandipha incasa yeentlanzi ngaphandle kweengozi zempilo ezongezelelweyo, kukho ezinye iindlela zokupheka. Nazi ezinye iindlela ezinempilo:

• Ukupheka: Le ndlela iquka ukupheka intlanzi kwiqondo lokushisa eliphezulu ixesha elifutshane. Yeyona ndlela ilungileyo yokupheka intlanzi ebambe imilo yayo kakuhle, njengesalmon okanye i-red snapper.
• Ukugcoba: Intlanzi yokugcoba yindlela efanelekileyo yokongeza incasa ngaphandle kokufaka amanqatha angaphezulu. Unokukhetha kwakhona imifuno egcadiweyo njengepepile kunye neetumato ukongeza ubuhle bendalo kwisidlo sakho.
• Ukupheka Isonka kunye ne-Oven: Endaweni yokuqhotsa, unokukhetha ukutyisa intlanzi yakho kwaye uyipheke kwi-oven kwi-tray. Le ndlela ijika i-crispy kwaye imnandi, ngaphandle kweekhalori ezongezelelweyo kunye namafutha.

Amanyathelo okukhetha ubungakanani obufanelekileyo beentlanzi kunye neSauce

Xa ukhetha intlanzi yokupheka, kubalulekile ukuqwalasela ubungakanani kunye nohlobo lwesosi oya kuyongeza. Nanga amanye amacebiso:

• Khetha iintlanzi ezincinci: Iintlanzi ezincinci zivame ukuba neengcoliseko ezimbalwa kwaye zibonwa njengezempilo.
• Ziphephe iintlanzi ezinamafutha: Intlanzi efana nesalmon kunye ityhuna iphezulu kumafutha asempilweni, kodwa ayisiyiyo eyona ndlela ilungileyo yokuqhotsa.
• Khetha i-sauce ekhaphukhaphu: Endaweni yee-sauces ezinzima ezisekelwe kwikhrimu, zama ukongeza i-tomato elula okanye isosi yepepile kwintlanzi yakho.

Ngaba Unokuyifudumeza Intlanzi kwakhona? Iingcebiso kunye namaqhinga okuReheating Fish

Ukufudumeza kwakhona intlanzi kunokuba yinto ekhohlisayo, njengoko intlanzi idla ukoma ngokukhawuleza xa iphinda ishushu. Ubume kunye nencasa yentlanzi nayo inokutshintsha, iyenze inganqweneli. Nazi ezinye izizathu zokuba kutheni ukufudumeza intlanzi kunokuba luqilima:

• Intlanzi ithambile kwaye inokuvuthwa ngokulula xa iphinda ifudunyezwa.
• Iintlanzi zikholisa ukukhupha ukufuma xa zifudunyezwa, nto leyo enokwenza ukuba yome kwaye yomelele.
• Ivumba leentlanzi ezifudumeziweyo linokubacaphukisa abanye abantu.

Kutheni intlanzi kokona kutya okunempilo unokukupheka

Intlanzi kokunye ukutya okunempilo onokuthi ukutye. Igcwele izondlo ezibalulekileyo ezifunwa ngumzimba wakho ukuze usebenze ngokufanelekileyo. Nazi ezinye zezizathu ezibangela ukuba intlanzi ibe nesondlo:

• Intlanzi ngumthombo weprotheyini ephilileyo ephantsi kweekhalori kunye namafutha.
• Iintlanzi ezinamafutha, ezifana ne-salmon kunye ne-tuna, ziqulethe amanqanaba aphezulu e-omega-3 fatty acids, ebalulekileyo ekusebenzeni kwengqondo kunye nempilo yentliziyo.
• Intlanzi ngumthombo olungileyo we-vitamin D, ebalulekileyo kwimpilo yamathambo kunye nokusebenza komzimba.
• Iintlobo ngeentlobo zeentlanzi ziqulethe amanqanaba ahlukeneyo ezondlo, ngoko ke kubalulekile ukutya iintlobo ngeentlobo zeentlanzi ukuze ufumane uluhlu olupheleleyo lweenzuzo.

Iintlanzi zinokwehlisa uMngcipheko weSifo

Ukutya iintlanzi rhoqo kuye kwadityaniswa nenani leenzuzo zempilo, kubandakanywa umngcipheko ophantsi woku:

• Isifo sentliziyo
• Stroke
• Isifo se-Metabolic syndrome
• Iindidi ezithile zomhlaza

Iingcali zikholelwa ukuba amafutha akhethekileyo afunyenwe kwiintlanzi, njenge-omega-3 fatty acids, anokuba noxanduva kwezi zibonelelo zempilo.

Ingakanani Intlanzi Omele Uyitye?

Ukufumana inzuzo yezempilo epheleleyo yeentlanzi, iingcali zincoma ukuba zidle ubuncinane kabini ngeveki. Nangona kunjalo, kubalulekile ukuqaphela ukuba ezinye iintlobo zeentlanzi ziqulethe amanqanaba aphezulu e-mercury, anokuba yingozi kwixabiso elikhulu. I-British pub classic, intlanzi kunye neetshiphusi, ijika ibe yikhalori ephezulu, isitya esityebileyo esinokuthi siphetshwe. Ukunciphisa umngcipheko wakho, khetha intlanzi ephantsi kwi-mercury, njenge-cod.

Yiva ngeeNzuzo zeMpilo yeentlanzi namhlanje

Intlanzi kokunye ukutya okunempilo onokuthi ukutye. Igcwele izondlo ezibalulekileyo, inokunciphisa umngcipheko wakho wesifo, kwaye kulula ukuyipheka ngeendlela ezininzi ezahlukeneyo. Ngoko qhubeka kwaye wongeze intlanzi ekutyeni kwakho namhlanje!

isiphelo

Ke, unayo- iingcebiso ezilula kunye namaqhinga okupheka ngeentlanzi. Ngoku unokonwabela izibonelelo ezimnandi zale proteni esempilweni ngaphandle kokukhathazeka. Khumbula nje ukugcina iliso kwiwotshi, kwaye ungalibali ixesha lonyaka kakuhle!

Jonga incwadi yethu entsha yokupheka

Iiresiphi zosapho zikaBitemybun ezinesicwangciso esipheleleyo sokutya kunye nesikhokelo seresiphi.

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UJoost Nusselder, umsunguli weBite My Bun ngumthengisi wentengiso, utata kwaye uthanda ukuzama ukutya okutsha ngokutya kwaseJapan entliziyweni yomnqweno wakhe, kwaye kunye neqela lakhe ebesenza amanqaku anzulu ebhlog ukusukela ngo2016 ukunceda abafundi abathembekileyo kunye neeresiphi kunye neengcebiso zokupheka.