15 Amaresiphi Wokudla Kwe-pasta Afanele Ukudla Futhi Aphansi Ngama-calories

Enye yezinkinga ezidinga ukuzinikela kakhulu lapho udla ukudla ukudla okunempilo nokunokulinganisela. Ngenhlanhla, awudingi ukunikela ngokudla okumnandi ngenkathi uzincisha ukudla! Kulesi sihloko, sizokwabelana ngezindlela eziyi-15 zokupheka ze-pasta ezizosekela ukudla kwakho futhi zibe nomthelela empilweni yakho. Ngalezi zindlela zokupheka zokudla ezinobungane kanye nekhalori ephansi, ngeke ulambe futhi uzokwazi ukuqhubeka nokudla kwakho ngendlela ejabulisayo. Manje ake sibheke ukudla okumnandi kwe-pasta zokupheka ezizokusiza ulahlekelwe isisindo.

15 Ikhalori Ephansi Yokudla Kwepasta Recipes

1) Iresiphi yePasta Yokudla Okuphelele

Ukukhetha i-pasta kakolweni ophelele lapho ukuzincisha ukudla ngokuvamile kuyindlela enempilo. I-Whole wheat pasta iqukethe i-fiber eyengeziwe futhi idla kancane kune-pasta eyenziwe ngofulawa omhlophe. inkomba ye-glycemicIne . Ngakho-ke, iqinisekisa ukunyuka okuzinzile kushukela egazini futhi ikusiza ukuthi uhlale ugcwele isikhathi eside. Ungakwazi ukulandela lezi zinyathelo ezingezansi ukuze uthole iresiphi ye-pasta yokudla kukakolweni:

izinto

• 200 amagremu we-pasta kakolweni ophelele
• 1 u-anyanisi
• 2 utamatisi
• 1 upelepele oluhlaza
• 1 upelepele obomvu
• 2 i-clove yegalikhi
• 1 wezipuni zamafutha omnqumo
• Usawoti, upelepele omnyama, upelepele (uyazikhethela)

Ukulungiselela

1. Okokuqala, ubilise i-pasta ngokusho kwemiyalelo ephaketheni. Bese ukhipha bese ubeka eceleni.
2. Sika u-anyanisi ube ama-cubes amancane. Chop upelepele oluhlaza nobomvu kanye notamatisi.
3. Shisisa amafutha e-olive epanini bese ufaka u-anyanisi oqoshiwe. Fry kuze kube u-anyanisi obomvu.
4. Bese wengeza upelepele oqoshiwe epanini bese gazinga imizuzu embalwa.
5. Engeza u-garlic oqoshiwe futhi gazinga kuze kube yiphunga elimnandi.
6. Ekugcineni, engeza utamatisi oqoshiwe bese upheka kuze kube utamatisi ukhulula amajusi awo.
7. Faka usawoti, upelepele omnyama kanye nopelepele esitsheni esilungisiwe bese uxuba.
8. Ekugcineni, engeza i-pasta ebilisiwe epanini bese uxuba futhi uqinisekise ukuthi zonke izithako zixutshwe kahle.
9. Pheka i-pasta imizuzu engu-3-4, uvuselela ngezikhathi ezithile.

Ungaphakela kushisa. Uma ufisa, ungafafaza i-parsley eqoshwe kahle phezulu.

2) Iresiphi ye-Pasta Yokudla nge-Broccoli

I-pasta yokudla ene-broccoli ingakhethwa njengendlela yokudla okunempilo. Ngale recipe, ungenza ukudla okunomsoco, okune-fibrous nokwanelisayo. Iresiphi ye-pasta yokudla ne-broccoli imi kanje:

izinto

• Ingxenye yephakethe lepasta kakolweni
• 1 i-broccoli
• 2 i-clove yegalikhi
• 3 wezipuni zamafutha omnqumo
• Usawoti, pepper

Ukulungiselela

1. Okokuqala, ubilise i-pasta emanzini abilayo anosawoti. 
2. Faka i-broccoli ebhodweni elihlukile bese wengeza amanzi anele ukuyivala. Bilisa i-broccoli ngokufaka usawoti. Bese uyifake ku-strainer bese uyishiya eceleni ukuze iphole.
3. Sika i-garlic kahle. Shisisa amafutha omnqumo epanini elikhulu, engeza ugalikhi bese uthosa.
4. Faka i-broccoli ebilisiwe bese uxuba ngobumnene ukuze uqinisekise ukuthi zonke izithako zihlangene.
5. Engeza i-pasta ebilisiwe bese uhlanganisa zonke izithako.
6. Isizini ngosawoti kanye nopelepele uphake.

3) Iresiphi ye-Spaghetti yokudla

I-spaghetti yokudla iyikhalori ephansi futhi inketho yokudla okunomsoco elungiswe ngezithako ezihlukahlukene ezinempilo. Nansi iresiphi ye-spaghetti yokudla:

izinto

• 200 amagremu we-spaghetti kakolweni
• 1 wezipuni zamafutha omnqumo
• 1 u-anyanisi ophakathi (uma uthanda)
• 2-3 ama-clove kagalikhi (ngokuzikhethela)
• 1 pepper obomvu (uyazikhethela)
• 1 pepper eluhlaza (uyazikhethela)
• I-200 grams yenkukhu yenkukhu (uma uthanda)
• 1 inkomishi utamatisi oqoshiwe
• usawoti
• Upelepele omnyama
• Upelepele obomvu (uyazikhethela)

Ukulungiselela

1. Bilisa i-spaghetti ngokulandela imiyalelo ephaketheni. Khipha amanzi ubeke eceleni.
2. Shisisa amafutha e-olive epanini.
3. Sika u-anyanisi, u-garlic kanye nopelepele kahle, uwafake epanini bese gazinga kancane.
4. Sika isifuba senkukhu sibe yizicucu ezincane, usifake epanini bese upheka.
5. Engeza utamatisi nezinongo epanini bese upheka enye imizuzu engu-5-10.
6. Faka i-spaghetti ebilisiwe epanini bese uxuba kahle.
7. Beka i-spaghetti yokudla osilungisile epuleti lokuphakela bese uphake ngokufafaza upelepele obomvu kuso.

Le recipe ye-spaghetti yokudla inikeza ikhalori ephansi kanye nenketho yokudla okumnandi. Ngokuzikhethela engeza imifino noma imifino ku-sauce. amaprotheni ungakwazi ukwengeza Ungakwazi futhi ukulungisa inani likasawoti nezinongo ngokuya ngokuthanda kwakho. Njengenjwayelo, kubalulekile ukugcina ibhalansi nokulinganisela ekudleni.

4)Whole Wheat Diet Pasta Recipe

izinto

• 1 inkomishi kakolweni pasta
• Isipuni samafutha omnqumo
• 1 u-anyanisi
• 2 i-clove yegalikhi
• 1 utamatisi
• 1 upelepele oluhlaza
• Upelepele owodwa obomvu
• 1 isipuni se-tomato unama
• 1 ithisipuni ye-thyme
• Usawoti kanye nopelepele
• 1 izinkomishi zamanzi

Ukulungiselela

1. Bilisa i-pasta kakolweni ngokulandela imiyalelo ephaketheni. Khipha i-pasta ebilisiwe bese uyibeka eceleni.
2. Gweba u-anyanisi nogalikhi bese ugaya emafutheni o-olive kuze kube yilapho ephenduka ebomvu.
3. Gweba utamatisi kanye nopelepele bese uqhubeke upheka ngo-anyanisi.
4. Engeza unamathisele utamatisi futhi gazinga kuze kube yiphunga elimnandi.
5. Engeza i-thyme, usawoti kanye nopelepele omnyama kuwo. Hlanganisa.
6. Engeza i-pasta ebilisiwe bese uxuba.
7. Engeza amanzi futhi uwayeke abile ngenkathi ugqugquzela.
8. Ngemuva kokubilisa, nciphisa ukushisa bese upheka kuze kube yilapho i-pasta imunca amanzi ayo.
9. Uma sekuphekiwe, yikhiphe esitofini uyiyeke iphumule imizuzu embalwa.
10. Ungakwazi ukuphaka kushisa.

5) Ukudla kwe-Pasta Recipe nge-Tuna

izinto

• 100 amagremu we-pasta kakolweni ophelele
• Ithini elilodwa le-tuna ekheniwe (likhishiwe)
• 1 utamatisi
• Ingxenye yekhukhamba
• 1/4 anyanisi obomvu
• 1 wezipuni zamafutha omnqumo
• Ijusi kalamula elisha
• usawoti
• Upelepele omnyama
• I-parsley eqoshiwe (ngokuzithandela)

Ukulungiselela

1. Bilisa amanzi ebhodweni bese ufaka usawoti kulo. Faka i-pasta emanzini bese upheka ngokuvumelana nemiyalelo ephaketheni. Pheka ukuvumelana okufunayo kanye nobunzima.
2. Faka i-tuna ku-strainer bese ukhipha amanzi.
3. Hlanza utamatisi bese uwunquma ube ama-cubes amancane. Gweba ukhukhamba no-anyanisi obomvu ngendlela efanayo.
4. Esigodini esikhulu sokuxuba, hlanganisa amafutha omnqumo, ijusi kalamula omusha, usawoti kanye nopelepele.
5. Faka i-pasta ephekiwe nekhanywa amanzi, i-tuna nemifino eqotshiwe esosoni oyilungisile. Ngokuzikhethela, ungakwazi ukwengeza i-parsley.
6. Hlanganisa ngokucophelela ukuhlanganisa zonke izithako.

Uma ufisa, ungadla i-tuna pasta ngokushesha noma uyigcine esiqandisini isikhashana. Lapho ukhonza, ungafafaza izingcezu zikalamula omusha kanye neparsley eqoshwe kahle phezulu.

6) Iresiphi ye-Pasta Yokudla kuhhavini

izinto

• 2 izinkomishi zikakolweni pasta
• 1 inkomishi yemifino eqoshiwe (isb., i-broccoli, izaqathe, i-zucchini)
• 1 inkomishi yenkukhu eqoshiwe noma inyama ye-turkey (ngokuzikhethela)
• Inkomishi eyodwa yoshizi onamafutha aphansi (isibonelo, i-cottage shizi noma ushizi we-cheddar okhanyayo)
• 1 inkomishi yobisi olunamafutha aphansi
• 2 wezipuni iyogathi (uyazikhethela)
• 2 wezipuni ezigayiwe ushizi weParmesan (ngokuzithandela)
• Izinongo ezifana nosawoti, upelepele omnyama, upelepele (uyazikhethela)

Ukulungiselela

1. Bilisa i-pasta njengoba kuqondiswe ephaketheni bese uyikhipha.
2. Gweba imifino bese uyishisa ngokufaka amanzi. Khafa amanzi.
3. Thatha ubisi endishini bese ufaka iyogathi. Xuba kahle.
4. Gcoba isidlo sokubhaka bese wengeza i-pasta ebilisiwe, imifino ephekiwe kanye nenyama yenkukhu noma ye-turkey. Hlanganisa lezi zithako.
5. Thela ingxube yobisi neyogathi phezulu uhlanganise kahle.
6. Fafaza ushizi ogayiwe phezulu.
7. Bhaka kuhhavini elushisayo ngaphambi kwama-degree angu-180 imizuzu engu-20-25 noma kuze kube nsundu yegolide phezulu.
8. Khonza ngokusika bese ufafaza ushizi we-parmesan osikiwe. 

Iresiphi ye-pasta yokudla ephekwe kuhhavini isilungele ukusetshenziswa. Jabulela ukudla kwakho!

7) Ukudla kwe-Pasta Recipe ngemifino

izinto

• 2 izinkomishi zikakolweni pasta
• 1 u-anyanisi
• 2 i-clove yegalikhi
• 1 i-zucchini
• Isanqante esisodwa
• Upelepele owodwa oluhlaza
• 1 upelepele obomvu
• 1 utamatisi
• Ithisipuni lamafutha omnqumo
• Usawoti, pepper omnyama, i-cumin (uyazikhethela)

Ukulungiselela

1. Okokuqala, ubilise i-pasta ngokusho kwemiyalelo ephaketheni. Ungafaka usawoti kanye namafutha omnqumo emanzini abilayo. Khipha i-pasta ebilisiwe bese uyibeka eceleni.
2. Sika kahle u-anyanisi nesweli. Sika i-zucchini, izaqathe kanye nopelepele zibe cubes. Ungakwazi futhi ukugaya utamatisi.
3. Faka amafutha e-olive epanini, engeza u-anyanisi oqoshiwe nogalikhi bese uthosa. Uma u-anyanisi eba pink, engeza i-zucchini, izaqathe kanye nopelepele. Gcoba emlilweni omncane kuze kube yilapho imifino ithambile.
4. Ekugcineni, engeza utamatisi ogayiwe nezinongo (uyazikhethela). Pheka eminye imizuzu embalwa futhi uthele i-veggie sauce phezu kwe-pasta. Ungaphakela ngokuxuba.

Iresiphi ye-pasta yokudla enemifino ingakhethwa njengokudla okunempilo nokwanelisayo. Jabulela ukudla kwakho!

8) Ukudla kwe-Pasta Recipe nenkukhu

Ungasebenzisa izithako ezilandelayo zokwenza iresiphi ye-pasta yokudla kwenkukhu:

• 200 amagremu we-pasta kakolweni ophelele
• Amagremu angu-200 wenkukhu yenkukhu, eqoshiwe ibe ama-cubes
• 1 u-anyanisi, ogayiwe
• 2 ama-clove kagalikhi, agayiwe
• 1 wezipuni zamafutha omnqumo
• 1 isipuni se-tomato unama
• Ingilazi eyodwa yomhluzi wemifino noma umhluzi wenkukhu
• 1 ithisipuni ye-thyme
• 1 isipuni sepelepele omnyama
• usawoti
• 1 isipuni se-parsley eqoshiwe (ngokuzikhethela)

Ukulungiselela

1. Okokuqala, ubilise amanzi ebhodweni bese ufaka usawoti kuwo. Engeza i-pasta bese upheka ngokuvumelana nemiyalelo yephakheji.
2. Phakathi naleso sikhathi, ukushisa amafutha omnqumo epanini elikhulu. Faka u-anyanisi ogayiwe nogalikhi bese uthosa kuze kube umbala obomvana kancane. Bese wengeza ama-cubes esifuba senkukhu bese upheka kuze kube yilapho inkukhu isiphekwe kahle.
3. Lapho inkukhu iphekwe, engeza unamathisele utamatisi futhi gazinga kuze kube yilapho iphunga le-paste linyamalala. Engeza umhluzi wemifino noma umhluzi wenkukhu bese uxuba. Faka usawoti, upelepele omnyama kanye ne-thyme, gubungula futhi uvumele ingxube ibilise phezu kokushisa okuphansi. Ngemuva kokubilisa imizuzu engu-5-10, susa esitofu.
4. Khipha i-pasta ephekiwe bese uyidlulisela endishini enkulu. Thela i-sauce yenkukhu phezu kwayo bese uxuba. Ungakwazi ukuhlobisa nge parsley oqoshiwe. Ungakwazi ukukhonza kushisa noma kubanda.

9) Iresiphi yePasta Yokudla ngeYogathi

izinto

• 100 amagremu we-pasta kakolweni ophelele
• 1 inkomishi ye-nonfat iyogathi
• Ingxenye yengilazi kashizi okhanyayo ogayiwe
• 1 ithisipuni lamafutha omnqumo
• 1 i-clove yegalikhi echotshoziwe
• Usawoti, upelepele omnyama, upelepele (uyazikhethela)
• Amaqabunga e-mint amasha angakhethwa ukuze agcwalise

Ukulungiselela

1. Bilisa i-pasta ngokulandela imiyalelo yephakheji bese uyikhipha.
2. Faka i-pasta ebilisiwe endishini ejulile.
3. Gcoba iyogathi endishini ehlukile. Bese ufaka ushizi ogayiwe, u-garlic ochotshoziwe, amafutha omnqumo, usawoti kanye nezinongo ku-yoghurt. Xuba kahle.
4. Thela isoso yeyogathi oyilungisile ku-pasta ebilisiwe bese uxuba.
5. Shiya i-pasta yokudla ye-yogurt esiqandisini okungenani ihora elingu-1 ukuze uphumule kancane.
6. Ungakwazi ngokuzikhethela ukwengeza amaqabunga e-mint amasha ngenkathi ukhonza.

I-10) Iresiphi ye-Pasta Yokudla nge-Tomato Sauce

izinto

• 200 amagremu we-pasta kakolweni ophelele
• 2 utamatisi
• 1 u-anyanisi
• 2 i-clove yegalikhi
• 1 wezipuni zamafutha omnqumo
• usawoti
• Upelepele omnyama
• i-chili pepper (ngokuzithandela)
• Isifutho sokupheka se-skillet samanzi noma esingenawo uwoyela se-sautéing anyanisi nesweli

Ukulungiselela

1. Okokuqala, ubilise i-pasta ngokusho kwemiyalelo yephakheji. Khipha amanzi bese ubeka eceleni.
2. Grate utamatisi noma uwaqobe abe yizicucu ezincane. Gweba kahle u-anyanisi bese uchoboza u-garlic.
3. Shisisa amafutha omnqumo epanini le-Teflon. Faka u-anyanisi bese upheka kuze kube yilapho ushintshashintsha. Bese wengeza u-garlic bese upheka eminye imizuzu embalwa.
4. Faka utamatisi bese upheka kuze kube yilapho amanzi ehwamuka. Kungase kudingeke ugovuze kancane ukuze utamatisi amunce amajusi awo.
5. Faka i-pasta ephekiwe epanini bese ugoqa. Engeza usawoti nezinongo, hlanganisa bese upheka enye imizuzu engu-2-3.
6. Beka i-pasta epuleti lokuphakela bese ufafaza amakhambi amasha aqoshiwe noma i-parsley eqoshwe kahle phezulu bese uphaka.

11) Iresiphi yePasta Yokudla Ngenyama Egayiwe

izinto

• 200 amagremu we-pasta kakolweni ophelele
• 200 amagremu wenyama egayiwe enamafutha aphansi
• 1 u-anyanisi
• 2 i-clove yegalikhi
• 1 wezipuni zamafutha omnqumo
• 1 ithisipuni utamatisi unama
• 2 utamatisi
• Upelepele omnyama
• usawoti
• Upelepele obomvu (uyazikhethela)

Ukulungiselela

1. Okokuqala, ubilise i-pasta kakolweni yonke ngokwemiyalelo ephaketheni. Ngemuva kokubilisa i-pasta, yifake esitsheni bese uyihlanza ngamanzi abandayo.
2. Shisisa amafutha e-olive epanini noma ebhodweni elijulile. Faka u-anyanisi oqoshwe kahle kanye nesweli bese uthosa kuze kube umbala obomvana.
3. Faka inyama egayiwe bese upheka, ugqugquzela njalo, kuze kube nsundu. Qhubeka upheka kuze kube yilapho inyama egayiwe idedela futhi imunca amanzi ayo.
4. Engeza unamathisele utamatisi notamatisi oqoshiwe bese upheka, uvuselela, imizuzu embalwa eyengeziwe. Engeza upelepele omnyama, usawoti kanye nopelepele ozikhethelayo bese uhlanganisa.
5. Faka i-pasta ebilisiwe ebhodweni futhi uqinisekise ukuthi zonke izithako zixutshwe kahle. Pheka eminye imizuzu embalwa ekushiseni okuphansi kuze kube yilapho usulungele ukukhonza.

Iresiphi ye-pasta yokudla ngenyama egayiwe kuyoba ukudla okulinganiselayo nokunempilo uma kudliwe isaladi eluhlaza noma imifino ebilisiwe. Jabulela ukudla kwakho!

12) Iresiphi yePasta Yokudla ngeSauce yamakhowe

izinto

• 200 amagremu we-pasta kakolweni ophelele
• 200 amagremu amakhowe (okungcono amakhowe emvelo)
• 1 u-anyanisi
• 2 i-clove yegalikhi
• 1 wezipuni zamafutha omnqumo
• Usawoti kanye nopelepele (uyazikhethela)
• 1 inkomishi yobisi olunamafutha aphansi
• 1 isipuni sikafulawa kakolweni

Ukulungiselela

1. Okokuqala, ubilise futhi ukhiphe yonke i-pasta kakolweni ngokwemiyalelo ephaketheni.
2. Geza amakhowe bese uwasika abe tincetu ezincane.
3. Gweba kahle u-anyanisi bese uchoboza u-garlic.
4. Fry u-anyanisi negalikhi ngamafutha omnqumo ebhodweni.
5. Bese wengeza amakhowe futhi gazinga aze adedele amanzi awo.
6. Hlanganisa ubisi nofulawa endishini ehlukile, ungeze kumakhowe bese uvumela ukuthi ubilise, uvuselele.
7. Pheka, uvuselele, kuze kube yilapho ifinyelela ukuvumelana kwe-sauce. Uma i-sauce iminyene kakhulu, ungangeza ubisi.
8. Ngokuzikhethela, faka i-sauce ngosawoti kanye nopelepele.
9. Faka i-pasta ebilisiwe, hlanganisa bese upheka ndawonye imizuzu embalwa.
10. Okokugcina, ungawubeka emapuletini ophakelayo bese ufafaza ushizi olula ogayiwe noma upelepele phezulu bese uphaka.

13) Iresiphi ye-Pasta Salad Yokudla

izinto

• 100 amagremu we-pasta kakolweni ophelele
• 1 utamatisi omkhulu
• 1 pepper eluhlaza
• ikhukhamba isigamu
• 1 u-anyanisi omncane
• 2 wezipuni zamafutha omnqumo
• ijusi ye-1 lemon
• usawoti
• Upelepele omnyama
• 1 ithisipuni paprika
• 1/4 indebe ye-parsley

Ukulungiselela

1. Pheka i-pasta emanzini abilayo anosawoti.
2. Khipha i-pasta ephekiwe futhi uyibeke eceleni ukuze ipholile.
3. Sika utamatisi, upelepele oluhlaza kanye nekhukhamba zibe izingcezu ezincane. Ungakwazi futhi ukuqoba u-anyanisi.
4. Hlanganisa imifino eqoshiwe kanye ne-pasta epholile endishini yesaladi.
5. Hlanganisa amafutha omnqumo, ijusi kalamula, usawoti, upelepele omnyama kanye nama-flakes abomvu e-pepper endishini encane. Thela le sauce phezu kwesaladi bese uxuba kahle.
6. Sika iparsley kahle bese ufafaza phezu kwesaladi.

Isaladi ye-pasta yokudla isilungele ukusetshenziswa! Ngokuzikhethela, ungangeza futhi ushizi we-curd onamafutha aphansi.

14) Ukudla kwe-Pasta Salad Recipe nge-Tuna

Isaladi ye-pasta yokudla ene-tuna iyindlela yokudla enempilo futhi emnandi. Nansi iresiphi ye-tuna diet pasta salad:

izinto

• 1 inkomishi pasta ebilisiwe
• Ithini elingu-1 le-tuna ekheniwe
• Ikhukhamba elilodwa
• 1 isanqante
• utamatisi owodwa
• 1 upelepele oluhlaza
• Ingxenye yesixha se-parsley
• Ijusi yesigamu selamula
• 2 wezipuni zamafutha omnqumo
• usawoti
• Upelepele omnyama

Ukulungiselela

1. Ukuze ulungise izithako zesaladi, geza futhi unqume ikhukhamba, isanqante, utamatisi, upelepele oluhlaza kanye neparsley.
2. Faka i-pasta ebilisiwe endishini enkulu yesaladi.
3. Engeza i-tuna eqoshiwe nezinye izithako ezilungisiwe.
4. Faka ijusi kalamula, amafutha omnqumo, usawoti kanye nopelepele uhlanganise kahle.
5. Vumela isaladi iphumule futhi ipholile esiqandisini okungenani ihora elingu-1.
6. Hlanganisa futhi ngaphambi kokuphakela futhi uhlobise nge-parsley uma uthanda.

Isaladi ye-pasta yokudla ene-tuna, ecebile ngamaprotheni kanye ne-fiber ituna Kokubili kuyinketho eyanelisayo futhi enomsoco uma ihlanganiswe ne-pasta. Ngaphezu kwalokho, isaladi elenziwe ngemifino emisha liwukudla okucebile ngamavithamini namaminerali.

15) Iresiphi ye-Pasta Sauce Recipe

Kunezinketho eziningi ezinempilo zokudla kwe-pasta sauce. Nazi izibonelo:

1. I-tomato sauce entsha: Geza utamatisi bese wengeza u-garlic omusha, u-anyanisi kanye ne-basil. Isizini ngamafutha omnqumo amancane, usawoti nezinongo.
2. I-pesto sauce eluhlaza: Hlanganisa i-basil entsha, usawoti, i-garlic, ushizi we-Parmesan ogayiwe kanye namafutha omnqumo amancane ku-blender. Ungangeza izinkezo ezimbalwa zamanzi e-pasta ukuze uthole ukungaguquguquki kwamanzi amaningi.
3. Isosi emhlophe ekhanyayo: Hlanganisa ubisi olunamafutha amancane, usawoti kanye nopelepele epanini. Ungakwazi ukwengeza ufulawa ukuze uthole ukufana okukhulu. Ungakwazi futhi ukwengeza ushizi ogayiwe noma ugalikhi ukuze uthole ukunambitheka okufunayo.
4. I-mint ne-yoghurt sauce: Sika kahle amaqabunga e-mint amasha. Hlanganisa ne-yoghurt, amafutha omnqumo, ijusi kalamula, usawoti kanye ne-mint. Ngokuzikhethela, ungakwazi ukwengeza i-garlic noma i-dill.

Ungangeza lawa soso ku-pasta yakho njengoba ufisa noma uwasebenzise nemifino ehlukahlukene. Khumbula, gcina inani lakho le-pasta lilawulwa futhi uqiniseke ukuthi udla imifino eminingi ngayo.

Ngenxa yalokho;

Izindlela zokupheka ze-pasta ziyindlela enhle kakhulu kulabo abafuna kokubili ukudla okunempilo nokudla okumnandi. Nakuba lezi zindlela zokupheka zisiza ukulawula isisindo, ziqukethe nemisoco ebalulekile ukunikeza amandla esiwadingayo. Ungazama iresiphi yakho ye-pasta yokudla futhi wenze ukudla okulula okumnandi noma izitsha eziyinhloko. Ungakhohlwa ukuvakashela ibhulogi yethu ukuze uthole ezinye izindlela zokupheka kanye namathiphu okudla okunempilo.