I-tilapia ene-sauce ebomvu
- i-tilepia (ngaphandle kwesikhumba) - 500 g
- isaladi ebomvu anyanisi - 1/2 anyanisi
- amafutha omnqumo - 1 tbsp. l.
- i-garlic - ama-clove amabili
- i-oregano-2 st. l.
- utamatisi - 400 g
- i-red ground pepper - 1/4 tbsp. l.
- iminqumo, ama-olivi aphethwe - ama-10 ama-pcs.
- ama-capers - 1 tbsp. l.
- i-parsley
- usawoti
Ukupheka:
1. Sika inhlanzi ngokuyifaka ngethawula lephepha. 2. Hamba amafutha nama-anyanisi othosiwe epanini, bese ufaka ugarlic, utamatisi oqoshiwe, i-oregano ne-pepper obomvu. Ngesikhathi ama-sauce amathumba, unciphisa ukushisa futhi ushiye amanye amaminithi angu-5, bese ufaka iminqumo, iminqumo nama-capers. 3. Faka i-tilapia epanini lokuthosa, uthele i-sauce phezu kwayo bese upheka uze ulungele. Bese ubeka i-fillet eceleni kwe-pan, futhi ugcine umsizi emlilweni okwesikhashana ukuze uwususe. Khonza inhlanzi, ukufafaza nge-sauce nokufafaza ngamakhambi. Kulabo abahlanganyela emidlalweni, ukudla okunomsoco emva kwamakilasi kubaluleke kakhulu kunabanye. Kodwa kunezincomo eziningana zokudla, ezikhethiwe ngaphambi kokuya ejimini. Ufuna ukunciphisa umzimba? Ngaphansi kwama-carbohydrate. Ukulahlekelwa isisindo kuvame ukubuza: utholaphi amandla okuqeqesha? Impendulo ilula: kusuka kumafutha - amafutha okudla akaphenduke imibimbi. Khumbula, kwasekuseni kufanele kufakwe kalula futhi ngokushesha: awukwazi ukuqeqesha ngesisu esiphelele. Izinhlobonhlobo: i-trout (200 g) nemifino (200 g); izinkukhu (150 g) ngekhakhamba isaladi kanye utamatisi (200 g), egqoke ngamafutha omnqumo. Futhi ukhohlwe mayelana nokuvuselela: imizuzu emihlanu ku-treadmill ingcono kunendebe yekhofi eqinile noma itiye.
I-barley ipulaji
- anyanisi - 1/2 anyanisi
- amafutha omnqumo - 2 tbsp. l.
- ibherele leparele - indebe 2/3
- inkukhu umhluzi - 1.5 izinkomishi
- i-thyme - 1/2 st. l.
- ama-walnuts - ama-5 ama-pcs.
- irayisi ensundu- indebe ye-1/4
- isipinachi-isixha
- umbala obomvu
- pepper, usawoti
Ukupheka:
1. Fry epanini e-anyanisi oqoshiwe emafutheni omnqumo, engeza i-pearl rump bese ubamba umlilo eminye imizuzu emithathu. 2. Thela ingilazi yamanzi futhi ubeke umhluzi epanini, uthele ilayisi elibomvu, uzinikeze iphariji nge-thyme eyomile kanye nepelepele. Emva kokuletha umhluzi emathunjini, ukunciphisa ukushisa bese umboza i-pan ngesembozo. Pheka iphariji imizuzu engu-45 kuze kube yilapho ibhalela le-pearl lilula. 3. Susa i-pan kusukela ekushiseni, engeza isipinashi kanye namasenti ama-nati emgodini. Vumela isidlo ukuba ufeze amaminithi angu-5, bese ukhonza. Inkinga "yabasebenzi abamhlophe" ukuthi bahlala usuku lonke bese bahlunga ngokusebenzisa amaphepha. Ukuhamba kancane kuncane, kepha isifiso sokudla kuso asibi. Ngakho-ke, umsebenzi oyinhloko wesidlo sakusihlwa ukuthola izakhi eziningi ngangokunokwenzeka ekudleni, okuzokuvumela ukuba uhlale isikhathi eside. Isidingo samaprotheni amaningi avela abasebenzi basehhovisi lapha. Ukuze bafinyelele emini yezamabhizinisi, badinga ama-carbohydrate "aphuza". Ngakho indlela engcono kakhulu ukukhumbula ubuntwana bakho bese uzipheka ubhulovu obunamafutha aphansi. Lungisa ikhofi noma itiye ngaphandle noshukela. Futhi isiphuzo ukuze ungathathi isangweji, futhi i-syrnik - nayo ingenawo ushukela, kodwa nge ukhilimu omuncu wama-fat content.
Amakhekhe ngemifino kanye nebhethoni
- utamatisi - ama-2 ama-pcs.
- isaladi ebomvu anyanisi- 1/2 piece.
- I-pepper yesiBulgaria - ama-1/4 ama-pcs.
- lime - 1 pc.
- imayonnaise (ukukhanya) - 2 tbsp. l.
- ama-tortillas-ama-4 ama-pcs.
- isipinachi-isixha
- ubhekeni - izingcezu ezingu-8
- i-parsley
- usawoti
Ukupheka:
1. Sika i-bacon zibe tincetu ezincane futhi gazinga epanini. 2. Gweba i-parsley ne-ulethisi. Utamatisi kanye nopelepele waseBulgaria uthathe ama-cubes. Hlanganisa imifino, usawoti kanye nenkathi ngejusi likalamula. 2. Lapeshki ngesandla esisodwa, amafutha nge imayonnaise. Phezulu ngamaqabunga esipinashi, bese uthela isipuni se-utamatisi nemifino bese ufaka izingcezu ezimbili ze-bacon ethosiwe. Gcoba ukugxila emaqebelengweni amancane. Sika imiqulu eholayo ibe izingxenye ezimbili. Khonza itiye. Abesifazane besifazane banenhlanhla kunoma ubani. Bangakwazi, badle ngangokunokwenzeka, kanye kanye ngosuku, kepha lokhu nakho kubhubhisa. Ukuba, usuku lonke eduze kwesiqandisini, abesifazane manje bese bephuza, njengomthetho, amaswidi noma amakhukhi. Uma ufuna ukunciphisa umzimba, ungashintshi imikhuba yakho: udle kaningi, kodwa ngemithetho. Khohlwa ngotshani futhi mnandi, zama ukugwema amafutha. Wena, ngokumelene nokusebenza, kwasekuseni akuyona isidlo esikhulu. Kodwa kusekuseni sidinga amandla okuletha abantwana bethu esikoleni, nomyeni wethu ukusebenza. Zithulule indebe yetiyi noma ikhofi nge-spoonful ushukela, udle iqanda elibilisiwe kanye nesinkwa se-bran noshizi noma ucezu lwenhlanzi. Futhi ntambama, gwema ama-saladi futhi inyama ebilisiwe ebomvu.
I-carrot nesaladi lesithelo
- izaqathe-ama-2 ama-pcs.
- i-ananasini 450 g
- ipende- 1 ucezu.
- omisiwe - 30 g
- ama-pecans - ama-4 ama-PC.
- isipinachi-isixha
- I-yogurt ephansi-1/2 indebe
- Ijusi le-Orange - 1 tbsp. l.
Ukupheka:
1. Hlanganisa izaqathe bese uzisika njengomzimba omncane ngangokunokwenzeka, i-chinanisi - ngamacube amancane. Chop Pan. Hlanganisa izithako ezilungiselelwe omisiwe. Hamba nge-yogurt nejusi le-orange. Isizini isaladi nge-orange sauce kanye nesiqandisisi. Sika i-peach isigamu ukususa itshe. Ingxenye yesithelo isuke ibe yizicathulo ezincane futhi ixubene nesaladi isithelo sesithelo. 3. Ukuhlobisa phansi amapulethi ngamaqabunga esipinashi, phezulu ngenhlanganisela yezithelo. Abantu abahlanganyele ekuthengiseni noma ekukhangiseni, sebenzisa isikhathi sabo sonke emgwaqweni. Umthwalo abangenawo ngaphansi kwezemidlalo, abagijimi. Izisebenzi ezinjalo zidinga inani elikhulu lokudla nezitshalo. Ukuze uthole ukudla kwasekuseni, ziphephe amaqanda (i-yolk ne-squirrels amabili) utamatisi (100 g). Yiphunga ngamafutha omnqumo. Gcwalisa isidlo nge 50 g we-peas aluhlaza noma ubhontshisi obuluhlaza, futhi usebenze kahle ebuchosheni, ukuze uthole i-dessert, usebenzise isaladi lesithelo (250 g). Khetha iziphuzo eziphuzweni. Phakathi nosuku, ube ne-snack ngezithelo nemifino. Gwema ukudla okunoshukela nokunambitheka ukuze imilenze yakho ingavuli, ngoba ikupha.
Ama-muffin le-Lemon-aluhlaza okwesibhakabhaka
- ibhilikamu - ingilazi engu-1
- ufulawa - izinkomishi ezimbili
- ushukela - 3 tbsp. l.
- ukupheka powder - 1/2 tsp.
- i-soda - 1/2 tsp.
- i-fat yogurt ephansi-indebe ye-2/3
- amaqanda - ama-2 ama-pcs.
- ubisi - 1/4 indebe
- ibhotela -2 tbsp. l.
- i-lemon ikhasi -1 tbsp. l.
- i-margarine ye-molds yokugcoba
Ukupheka:
Phakamisa ufulawa esitsheni, ushukela, isoda, i-baking powder. Hlanganisa ibhotela. Hlanganisa amaqanda nomxube. Egqumeni likafulawa yenza i-groove bese uthele i-yogurt, amaqanda ashaywa, ubisi, ibhotela, ufafaza isikhumba esisikiwe. Hlanganisa ubukhulu kuze kube yilapho ifaneka. Engeza amajikijolo ahlanziwe futhi uwasale ngokulinganayo phezu kwenhlama. 2. Lumbisa izibunjwa ngegargarine bese uzigcwalisa ngokuhlolwa kwe-2/3. Bhaka ama-muffins esithombeni esiphezulu se-200 degree emaminithini angu-20-25. Khonza etafuleni, pre-selehlile. Othisha, ngaphezu kokubukhali kwengqondo, ubuningi obubonakalayo bubaluleke kakhulu: kufanele bafunde okuningi, hlola umsebenzi wekhaya wabafundi. Ukuze ulondoloze umbono, kubalulekile ukufaka emikhiqizweni yokudla ene-high vitamin C kanye ne-polyunsaturated fatty acids (omega-3). Ngakho-ke ukuze uthole isidlo sasekuseni ulungise i-oatmeal porridge ene-blueberries ne-handful of pine nuts, uphuze ijusi le-orange, futhi uma uthanda ukugcwala, ukhethe izitsha ezivela kwiklabishi (hhayi ukuthi imhlophe - ungakhohlwa ukuthi kunambala, i-Brussels, i-broccoli ne-kohlrabi) futhi inhlanzi yamafutha aphakathi nendawo (mullet, sardine, carp, carp, tuna, trout).