Inombolo ye-Recipe 1. I-vitamin ibhomu kusuka ku-zucchini kanye namantongomane
Ihlobo lithuba eliyingqayizivele lokukhokha umzimba ngamavithamini unyaka wonke ozayo. Kuyisono esingayithathi leli thuba. Lungisa isaladi okumnandi futhi kalula ungayithola kwimifino ewusizo kakhulu - i-zucchini. Iqukethe amavithamini A, B, PP, C no-E, ama-acids ayi-unsaturated, i-folic acid nama-calories angu-19 kuphela ngamagremu ayikhulu. Amantongomane ayesezingeni elingaphansi kokuqukethwe. Zinomthelela omuhle kumemori nokusebenza kobuchopho.
Izithako ezidingekayo:
- zucchini - 200 g
- ama-walnuts - 80 g
- izaqathe - 150 g
- omisiwe - 2 tbsp. l.
- ijusi kalamula - 1 tbsp. l.
- I-Dijon lwesinaphi - isigamu se-ch.
- amafutha omnqumo
- Ubuningi obungabanjwanga - 1 tsp.
- Izinongo nosawoti ukunambitha.
Indlela yokulungiselela:
- hlambulula futhi uhlanze i-zucchini kanye ne-izaqathe. Sika zibe tincetu ezincane bese ubeka endishini;
- uthele omisiwe ngamanzi imizuzu emi-5 kuya ku-10 ukwenza kube ngumusi;
- Lungisa isiteshi segesi. Hlanganisa lwesinaphi, uju, ibhotela, ijusi kalamula bese ubushelelezi. Thela izaqathe kanye ne-zucchini bese uvumele ukuthi iphole;
- amantongomane ama-fry epanini (hhayi okungaphezu kwesikhashana). Engeza izithelo ezomisiwe ku-pan yokuthosa futhi emva kwemizuzwana engu-30, beka eceleni. Engeza esitsheni bese ukhonza etafuleni.
Inombolo ye-Recipe 2. Isaladi elula nge-shrimps
Ukudla okulwandle kunesidingo esibalulekile kunoma yikuphi ukuhambela ezindaweni ezifudumele. Kodwa uma ngaphambi kweholidini isikhathi eside, ziphatheke ngesaladi elula ye-shrimp dinner.
Izithako ezidingekayo:
- izinhlanzi - 150 g
- cherry utamatisi - ama-10 ama-pcs
- amahlamvu we-ulethisi - 150 g
- amaqanda amaqanda - izingcezu ezingu-10
- ijusi kalamula - 1 tsp.
- I-Parmesan - 50 g
- imayonnaise.
Indlela yokulungiselela:
- Bilisa amaqanda. Sika kahle, utamatisi. Gcoba isaladi. Faka ipuleti.
- Bilisa izinhlanzi. Paka kwezinye izithako.
- khipha ijusi kalamula kanye nosawoti.
- kusuka phezulu uphume imayonnaise. I-Rub Parmesan. Khonza etafuleni.
Inombolo ye-Recipe 3. Isaladi yemifino ye shish kebab
Ukusuka emvelweni kunzima ukucabanga ngaphandle kokufisa ama-shish kebab enomnandi futhi anemnandi. Kodwa ukuze ugcizelele futhi uhlanganise ukunambitheka kwenyama, lungiselela isidlo esincane sokuhlobisa. Sika zonke izithako ongazenza ngemizuzu engu-10, futhi ugcwalise kakade emvelo.
Izithako ezidingekayo:
- iklabishi yase-Chinese - 200 g
- utamatisi - 200 g
- I-pepper yesiBulgaria - i-1 pc
- amaqabunga e-lettuce - ibhontshisi eli-1
- imifino - ibhontshi engu-1
- anyanisi oluhlaza
- amafutha e-sunflower
- usawoti.
Indlela yokulungiselela:
- hlamba kahle iklabishi yaseShayina. Yilule zibe izingcezu ezincane ngesandla. Ukunciphisa kancane, ngakho wanika ijusi;
- uthathe utamatisi, pepper ezinqabeni ezinkulu;
- usike imifino kanye anyanisi. Awukwazi ukugcina ama-greenery. Uma ufisa, ungakwazi ukwengeza ummbila, ikhukhamba noma isithombo kwisaladi;
- usawoti kanye nenkathi namafutha e-sunflower.
Iladidi elula ngaphandle kwemayonnaise - inketho enkulu yokudla, hhayi kuphela yamantombazane ahlukumezayo. Ehlobo, umzimba wethu awudingi isamba esikhulu sama-carbohydrate namafutha okufudumala, ngakho-ke, uma sidla ukudla okungelona i-caloric, sihlanzekile futhi sizizwe kulula futhi sikhululekile.