Okuqukethwe izinto eziwusizo nge-100 g yomkhiqizo: 56 kcal. Beet - umthombo omuhle wamavithamini A, C, Group B, PP. Iqukethe iodine, potassium, magnesium, calcium, iron, manganese, ithusi, betaine kanye ne-bioflavonoids. Ukulungiselela izitsha kusuka ikhadini, uzongena isikhathi futhi sicela izihlobo nemenyu yokuqala.
I-beetroot isaladi ne-cottage shizi
- 300 g cottage shizi
- 500 g we-beetroot
- 100 g yemifino ye-dill
- 100 g we-walnuts oqoshiwe
- 100 g we-greenery
- i-parsley
- 6-7 tsp. imayonnaise
- 1 anyanisi esikhulu
- 3-4 amaqanda abilisiwe
- usawoti kanye ne-cumin ukunambitha
Ukupheka:
Geza izinyosi bese upheka uze wenze. Amaqanda ubilise kanzima futhi epholile. I-porridge ne-dill uhlanza, ume futhi ugaye. I-bulb ihlanze futhi ifake kahle. Sika amaqanda ngama-cubes amancane. Hlanganisa esitsheni se-cottage shizi, amaqanda, ama-walnuts, imifino (shiya kancane umhlobiso) no-anyanisi. Engeza usawoti kanye ne-cumin ukunambitha. I-Beetroot ixutshiwe kwi-grater ephakathi bese igqoka isidlo. Beka isigamu semayonnaise kuso futhi umboze nge-curd mix. Thela isaladi ngesigamu sesibili semayonnaise bese ufafaza ngamakhambi.
Turkey for turkey
Ukukhetha esitolo phakathi kwe-sandwich neyenyosi ne-turkey, wena, njengomsekeli wesondlo esifanele, Yebo, ukhetha ukhetho lwesibili. Kulungile, kodwa phawula ukuthi inyama ifihlwe phakathi kwezinkwa ezimbili. Ngesinye isikhathi esisitokisini ne-turkey ungathola inyama emnyama nesikhumba, okwenza lokhu kudla kube nekhalori namafutha. Ukuze uzivikele kusuka ku-200 kcal, lalela izincomo: "Khetha inyama emhlophe: iqukethe amafutha angu-90% angaphansi. Futhi ukuthi isangweji lakho alilona olusha, engeza anyanisi, pepper obomvu nesinaphi. "
I-pepper eqoshiwe ekubheni
Ubani namuhla ongamangala ngalesi sidlo? Kuyinto enye uma uwapheka ngokugcwalisa ushizi okungavamile!
6 ama-servings of dish
Ukulungiselela: imizuzu engu-15
Ukulungiselela: imizuzu engu-25
- 6 Pepper yesiBulgaria, ehlutshiwe,
- 4 iziqu ezinkulu zama-leeks, uthathe izingxenye ezimbili futhi ziqoshiwe
- 1/2 indebe eqoshiwe i-cubes enzima yashizi onzima
- 1.5 izinkomishi izinkwa zokudla
- 1/2 indebe ephansi-fat ukhilimu omuncu
- 4 amaqanda abamhlophe
- 1/4 ikomishi ukhilimu we-skim
- usawoti, pepper ukunambitha
- 1/2 indebe lonke ufulawa wekolweni
- amafutha omnqumo ku-sprinkler
Hlangisa ihhavini ku-200 ° C. Beka ishidi lokunamathisela ebhodini lokubhaka kanye nepelepele kuso. Bhaka kubo cishe imizuzu emibili kuze kube yilapho besundu. Bathukuthele bese uvumela ukupholisa. Esitsheni, hlanganisa ushizi, ukhilimu odwetshiwe kanye nengxenye ye anyanisi oqoshiwe. Qala nge-mix of halves of pepper. Hlanganisa amaprotheni abe yi-foam enamandla. Amagqabi agcwele amaprotru agqunywe ngofulawa. Gcoba ngobumnene i-pepper ibe yi-protein foam, bese ugoqa ngezinkwa. Beka i-pepper kwi-salt grate, pepper bese ufafaze ngamafutha omnqumo. Bhaka imizuzu engama-20 kuze kube nokugcoba kwegolide. Hlanganisa anyanisi asele kanye nosawoti omuncu. Futhi uthele ingxube nge-pepper eshisayo.
- Inani elimangalisayo le-calcium liqukethe amakhiwane omisiwe: 250 mg nge-100 g (ngokulingana nesisindo sesibisi lonke sokuqhathaniswa, kuphela 28 mg). Noma kunjalo, ungakhohlwa ukuthi lo mkhiqizo ubumnandi kakhulu nekhalori eliphezulu. Kuwo amagremu ayi-100 - ama-480 amagremu ashukela. Ukuze okungenani ubuyele kancane amakhiwane omisiwe ukunyuka kanye juiciness, ngemizuzu embalwa, ubilise ekushiseni low emanzini noma juice izithelo. Izindaba ezinhle kulabo abangafani nezinhlobo zamafutha ezinhlanzi. Amakhiwane, njenge-trout noma i-salmon, ayimthombo omuhle kakhulu we-omega-3 kanye ne-omega-6 polyunsaturated fatty acids, okusiza ukuvimbela izifo zenhliziyo nezesifo (okubandakanya umdlavuza webele).
- I-Fig isithelo esinesikhumba esibucayi kakhulu, asibekezeleli ukuhamba. Ngakho-ke, izithelo okumelwe zihambe ngendlela ende, ziqoqiwe ezingavuthiwe futhi zivuthiwe ngokuphelele elangeni, amakhiwane angahlolwa kuphela ezweni lokukhula kwalo.
- Amakhiwane akuyona nje isithelo esiphundu kakhulu. Isalokhu ihlanganiswe ngokuphelele nemikhiqizo eminingi futhi iyamangalisa kahle enkampanini ngewayini, uju, izinongo ezihlukahlukene ezifana ne-ginger, i-clove, isinamoni, ne-ham kanye ne-citrus (ama-lemons nama-oranges).
- Ngokomlando, uPlato watshela abagijimi abangamaGreki ukuba badle amakhiwane amaningi, futhi namuhla lesi sithelo ngokuvamile sibizwa ngokuthi "izithelo zomzimba." Akumangalisi, ngoba iqukethe ama-carbohydrate amaningi, asinika amandla (20 g ngalinye ngo-100 g we-pulp), i-fibre engakuvumeli ukuthi ululame (3 g), amavithamini A no-B, kanye nezakhi zokulandelela: i-calcium, i-potassium, i-iron, i-magnesium , ithusi.
- Khetha amakhiwane ngokucophelela, ngoba iphanga kalula. Futhi ugcine esiqandisini izinsuku ezingaphezu kwezinsuku ezingu-2-3 ezingahlanjululwanga futhi esitsheni esivaliwe. Ungathathwa nalesi sifo esihle uma unenkinga ngezinso noma isilonda senyongo. Amakhiwane ayingxenye yeqembu lokudla eliqukethe inani elibalulekile le-oxalic acid, okuvela kuwo amatshe e-oxalate.
- Esikhathini se-PMS, sidle izithelo ezimbalwa zomkhiwane. Umthombo omuhle kakhulu we-vitamin B6 (ngo-mg nge-100 g we-fetus), obhekene nokukhiqizwa kwe-hormone serotonin, nokuvimbela ukugcinwa kwamanzi nokuvuvukala. Ingxenye eyengeziwe yalezi zithelo ezithandekayo ngeke ibe yinto engcono kakhulu kwabesifazane abasebenzisa imithi yokuvimbela imithi, ngoba ukusetshenziswa kwamaphilisi e-hormonal, kanye nama-patches kubhubhisa emzimbeni amavithamini eqembu B.