Kuvela ukuthi ungenza ukudla kwakho kwansuku zonke kusebenziseke kakhulu ngaphandle kokushintsha ngokuphawulekayo ukudla okuvamile. Futhi kancane kancane ukulungisa ezinye izithako. Kungenzeka ukuthi ukunambitheka okusha kuzobonakala kukuthakazelisa kakhulu kunalokho okujwayele ukukwenza. Thatha okungenani isaladi yemifino eyisisekelo. Ukusetshenziswa kwemifino yonke kuyanyamalala ngesikhathi sigcwalisa isaladi yethu nge imayonnaise. Futhi abalandeli bezidlo ezihlukahlukene ezingezona ama-carbohydrate - ukhilimu omuncu okhwanyelwe, ohambisana nabaqashi abafana nesitashi.
Zama ukuthatha imayonnaise ne-yogurt (ngokwemvelo, unsweetened, ngaphandle kwezithasiselo zezithelo, kahle - ephekwe ngokwakho) noma nge-kefir. I-yogurt ngokwayo ingumkhiqizo ohlukile. Eqinisweni, ubisi obuncitshiwe. Ukudla okuhle kunoma yiziphi izinkinga zesisu. Ngaphezu kwalokho, i-yogurt inamaprotheni, ama-saleral amaminerali, ama-enzyme namavithamini, njengabaqabile njengoD no-B12.
Ngendlela, i-yogurt isakazwa kakhulu ekuphekeni kwamaNdiya. AmaSaladi anamaHindu ase-yogurt abizwa ngokuthi "ama-rajtes". Ukudla kulula.
I-Herbal kefir.
Le kefir ye-herbal esiphundu inikezwa ngezinhlobo ezingaphezu kuka-30 ezihlukahlukene zemikhiqizo ewusizo. Ukungafani nokuphunga kwawo akukona nje kuphela isiphuzo esiqabulayo, kodwa futhi ukulungiswa okuhle kuma saladi nezinye izitsha. Lokhu kefir empeleni kubhekwa njengokudla kwemvelo.
Ukuze ulungiselele udinga 1 tbsp. i-kefir ne-dill ebandayo, ama-4 ama-leeks azinqunywe, ama-clove angu-8 agwetshiwe, 1 tsp. usawoti.
Beka zonke izithako ku-mixer bese uxuba kuze kube yilapho kuhlanganiswa ukulinganisa. 1 ukukhonza: 161 kcal, amafutha - 8 g, awo agcwele - 6 g, ama-carbohydrates - 14 g, amaprotheni - 8 g, i-fiber - 1 g, i-sodium - 691 mg.
Soy yisimenywa esempumalanga.
Imfashini yesisindo esithintekile nokupheka. AbaseYurophu abaningi bayangenisa endaweni yabo yesoya soy.
I-Miso ne-taini (inhlama eyenziwe ngembewu ye-sesame). Lokhu kugqoka kuzosebenza kahle ngama-saladi yemifino. I-Pasta miso ne-taini itholakala ezitolo ezikhethekile kanye nezimakethe zezinhlanga. 1 tbsp. l. miso, 1 tbsp. l. i-taini, 1 tbsp. ijusi lemon, 1 tbsp. l. linseed amafutha, 4 tbsp. l. i-parsley, eqoshiwe, amanzi.
Hlanganisa zonke izithako endebeni yokucubungula ukudla bese uhlanganise kahle. Endaweni epholile, i-refueling ingagcinwa isonto eli-1.
1 ukukhonza: ama-kcal angu-85, amafutha - ama-7 g, awo agcwele - 1 g,
ama-carbohydrate - 3,5 g, amaprotheni - 3,7 g, i-fiber - 1,4 g, i-sodium - 184 mg.
I-halibut ethosiwe, ama-4 ama-servings.
USteve Corry, owaziwa ukuthi ungumkhandi wokudla owedlula zonke ePortland ngo-2007, uncoma ukuthenga ukudla okutholakala endaweni yasolwandle ukuxazulula le nkinga.
4 shallots, ulamula 2 ujusi, pepper omnyama, 7 tbsp. l. amafutha omnqumo, 50 g we-lettuce e-rucola, 1 ikhanda elikhulu legalikhi, 1/8 tbsp. i-pine nati, ikhekhe elincane leplati, uthathe ama-cubes, 2 tbsp. l. ama-canola, ama-4 ase-freshbutbut ezinkukhu, izikhumba ezincane, 1 i-fennel ekhanda eliyinhloko, 1 isilimo esidliwayo esinamagatsha anamanzi, izimpande, 1 i-pepper e-orange enkulu, utamatisi amancane.
1. Hlela ihhavini ku-230 ° C. Sika futhi gazinga ama-shallots. Ku-blender, hlanganisa ama-shallots othosiwe, 1 ujusi kalamula kanye nomsila womhlabathi. Hlanganisa konke, engeza 3 tbsp. l. wamafutha omnqumo.
2. Hlanganisa i-rucola, i-garlic, amantongomane, 4 tbsp. l. amafutha omnqumo, ijusi lemon na pepper, i-whisk.
3. Nciphisa izinga lokushisa libe ngu-130 ° C bese udosa izingcezu zekhekhe.
4. Thela amafutha e-canola epanini nokushisa. Faka i-halibut epanini lokuthosa futhi gazinga imizuzu engu-5 ohlangothini ngalunye.
5. Beka izingcezu zekhukhamba ephepheni. Hlanganisa izingcezu zekhekhe eliphambili, i-fennel, isilimo esidliwayo esinamagatsha anamanzi, i-pepper elimnandi no-utamatisi. Beka i-panzanella kwikhukhamba, phakathi kwabeka isimo se-halibut. Phezulu ngenhlama.
1 ukukhonza: i-kcal 800, amafutha angama-35 g, egcwele - 4 g, ama-carbohydrate - 80 g, amaprotheni - 46 g, i-fiber - 6 g, i-sodium - 784 mg.