Ngenhlanhla, manje izitolo ezinkulu zinikeza ukukhethwa okukhulu kwama-fat-fat cheeses, kanye nokuqukethwe okuphezulu kwamaprotheni futhi okuwusizo kwamathambo e-calcium, kunambitha omuhle kakhulu nokubunjwa. Khetha izinhlobo zokudla eziphansi zekhalori, njenge "Feta", "Mozzarella" kanye noshizi wezimbuzi, noma ama-cheeses aphansi angamafutha afana ne "Cheder", "Swiss" noma "Gouda". Futhi njalo ukhethe uma upheka nganoma yiluphi uhlobo ushizi; kancane kancane ushizi - yilokho okudingekayo ukwenza ukudla okujwayelekile kube injabulo yangaphandle. Isondlo esifanele sokulahlekelwa isisindo, zokupheka - isihloko sesihloko.
I-Mamaliga ne-cottage shizi nama-shrimps
4 amasevisi
Ukulungiselela: imizuzu engu-12
Ukulungiselela iresiphi: imizuzu engu-8
Izinkomishi ezi-3 ezingenamuthi umhluzi wenkukhu; 3/4 indebe ye-cornmeal wholemeal; I-1/4 indebe ephansi yamafutha we-curd ushizi; 2% we-ovuniwe ngamafutha omnqumo; Iqoqo elilodwa lama-anyanisi aluhlaza; 4 clove of garlic ekhishwe; 450 g ama-shrimps amakhulu ahlutshiwe ngemisila (izingcezu ezingu-21-30); 500 g we utamatisi ka Cherry uthathe ama-halves; usawoti kanye nomsundu omnyama omusha.
Ukulungiselela iresiphi:
Epanini elingaphakathi, ubilise umhluzi phezu kokushisa okukhulu. Hlanganisa ufulawa we-corn, ugqugquzela futhi unciphise ukushisa. Vala bese upheka imizuzu engu-7, uvuselela ngezikhathi ezithile. Engeza i-cottage ushizi uhlanganise uhlanganise kahle. Cover futhi ubeke eceleni. Ngesikhathi upheka ufulawa wamacembe, ku-pan enkulu yokubhaka ukushisa amafutha ngokushisa okukhulu. Engeza u-anyanisi, i-garlic kanye nezinhlanzi kanye gazinga imizuzu emibili. Bese wengeza utamatisi bese upheka eminye imizuzu emibili, noma kuze kube khona ama-shrimp abe yi-pink elula (lokhu kusho ukuthi kuphekwe). Isizini nosawoti kanye nopelepele ukunambitha. Spread mamalygu eshisayo emaqenjini amane amancane. Ukusebenzisa ingxenye ye-convex ye-spoon, yenza i-groove phakathi nendawo yokukhonza ngamunye futhi ufake kuwo ingilazi ye-ingxube ye-prawns. Ukudla okunomsoco womuntu oyedwa (izinhlamvu ezingu-3/4 ze-hominych ne-1 cup of shrimp), amafutha angama-22% (ama-7 g, ama-2 g wamafutha agcwele), ama-39% ama-carbohydrate (27 g), ama-39% amaprotheni (27 g), i-1 g ye-fiber, ama-gramu angu-54 mg calcium, 4.5 mg wensimbi, 853 mg sodium, 283 kcal.
I-pasta yangempela eneshizi
4 amasevisi
Ukulungiselela: imizuzu emibili
Ukulungiselela iresiphi: imizuzu engu-18
230 g wepaghetti pasta; 3 tbsp. izinkezo zefulawa; Inkomishi ye-3/4 indebe engenalutho; Indebe 3/4 yobisi oluncibilikile ngaphandle kokushukela; 85 g (ingilazi engama-1) yama-suisse amafutha aphansi, aphukile abe yizicucu; 85 g (cishe 1 inkomishi) ye-fat fat "Cheddar" ushizi, ephukile zibe izicucu; Usawoti kanye nosawoti omnyama omusha ongasensimini ukuze ujabule; 1 tbsp. i-spoon ye-breadcrumbs enezinongo.
Ukulungiselela iresiphi:
Pheka i-pasta ngokulandela imiyalelo ephaketheni eya esimweni se "aldente" (isimo lapho umquba usukulungele futhi uhlala uqinile, hhayi ukuphuza ngokweqile). Ngesikhathi ama-macaroni ephekwe, epanini elingaphansi phansi, uthele kufulawa. Yengeza umhluzi nobisi, shaza ingxube nge-whisk. Beka ipanini emlilweni ophansi bese uqhubeka ukuzamazama imizuzu engu-10 - kuze kube yilapho ingxube ikhula futhi iqala ukuqhuma. Susa ekushiseni bese uxuba kulo mxube wezinhlobo zombili ushizi. Isizini nosawoti kanye nopelepele ukunambitha. Vala i-sauce ngesembozo bese ubeka eceleni. Thela ama-breadcrumbs ibe yi-pan encane yokubhaka bese uvula umlilo obuthakathaka. Dry the crackers, ngezinye izikhathi ugijimela epanini lokuthosa, 3-4 amaminithi, kuze kube yilapho abakwa-crackers beboshwe. Beka i-pasta phezu kwe-sauce ushizi. Sakaza i-pasta zibe ngamacwecwe bese uyihlobisa nge-crisps enamafutha.
Ukudla okunomsoco ekukhonzeni (1/3 indebe), amafutha angu-18% (amafutha angu-8 g, amafutha angu-4.5 g), 57% ama-carbohydrate (56 g), amaprotheni angu-25% (25 g), 2 g fiber, 495 mg calcium, 3 mg wensimbi, 685 mg sodium, 394 kcal.
I-saladi yenkukhu nama-oranges ne-Feta ushizi
4 amasevisi
Ukulungiselela: imizuzu engu-15
Ukulungiselela iresiphi: imizuzu emihlanu
2 amathisipuni amafutha omnqumo; 3 ama-half of inkukhu encane ngaphandle kwesikhumba namathambo, uthathe iziqephu; I-clove ye-garlic ekhishwe; 1h. ukhezo lwesinhlamvu esomile; 6 tbsp. izinkezo ze-concentrated thawed orange; 1/4 indebe ye-apula cider uviniga; 2 tbsp. izinkezo ze-Dijon lwesinaphi; usawoti kanye nomswakama omnyama osanda kutholakala; 12 izibuko zamaqabunga esipinashi; 2 ama-oranges ahlutshiwe, aqoshiwe abe yizicucu; 1/4 indebe yemifino emhlophe; Ama-gramu angu-110 we-crumbled Feta ushizi (cishe 1/2 indebe).
Ukulungiselela iresiphi:
Esikhathini esikhulu esingekho induku yokudoba, khipha amafutha phezu komlilo ophakathi. Beka inkukhu bese upheka cishe imizuzu emibili. Engeza i-garlic kanye ne-mint futhi uqhubeke udosa ngamaminithi angu-2 ngaphezulu. Nciphisa ukushisa bese wengeza ukugxila kwe-orange, uviniga nesardadi. Isizini ngosawoti kanye nopelepele. Endishini enkulu yesaladi, faka isipinashi, ama-orang kanye nezithelo zomisiwe. Beka inyama eshisayo kwisaladi bese uhlanganise kahle. Beka amaqabunga amane bese uhlobisa phezulu nge-Fumbs ushizi we-crumbled. Inani lokudla komuntu oyedwa (izinkomishi ezintathu zesaladi kanye no-30 g we-Feta ushizi), amafutha angu-29% (ama-12 g, ama-6 g wamafutha agcwele), ama-carbohydrate angu-36% (33 g) ama-35% amaprotheni (32 g), i-7 g ye-fibre, 377 mg calcium, 6.5 mg wensimbi, 557 mg sodium, 373 kcal.
Yiba uchwepheshe ushizi, yilokho okushiwo yimibandela elebula:
Ushizi olunomuthi onciphise amafutha lungenani amafutha angu-25% kunokweshizi nokuqukethwe okujwayelekile. Ngakho-ke, ngo-30 g we "Cheddar" ejwayelekile iqukethe ama-8 g we-fat, futhi "ku-Cheddar" enomthamo wokunciphisa amafutha - 6 g.
I-Low-calorie Cheese
Okungenani amafutha angaphansi kuka-50% kunokudla ushizi. Ku-30 g we-calori ephansi "i-Cheddar" iqukethe 4 g wamafutha.
Ushizi onokuqukethwe okuphansi kwamafutha
Ku-30 g wetizi ezinjalo kunamagremu ama-3 amafutha.