Iningi livame ukukhetha imikhiqizo yokudla elula ukuyilungisa. Ucwaningo lwamuva olwenziwe phakathi kwabaseMelika lubonise ukuthi endaweni yokuqala yemikhiqizo ekusetshenzisweni yiziphuphu. Ngesibili - amabhegeri ane-ushizi. Phakathi kwama-predilections aseRussia, umuntu angahlukanisa amazambane othosiwe, i-pasta, isinkwa, ushokoledi ne-ayisikhilimu. Konke lokhu kuyi-caloric. Ukuze unciphise isisindo esiningi, kubalulekile ukuhlanganisa uhlelo olunjalo lokudla ukuze ukwanelise ukoma ukoma ukudla okunomsoco. Ngenxa yalokhu, akudingekile ukwenqaba izitsha ezivamile.
Ama-chips amazambane abhakabhakwe 6 ama-servings
Amazambane abhakabhaka nge-rosemary ne-garlic kuyoba yindlela ehle kakhulu kunezinye zezinhlobo ezinhle kakhulu zama-chips - anyanisi no-ukhilimu omuncu.
3 tbsp. l. yogurt low-fat
1 tbsp. l. i-fat-fat mayonnaise
Amakhanda aqoshiwe
1 tbsp. l. ijusi lemon
1 tsp. usawoti
1 kg amazambane
1 tbsp. l. amafutha omnqumo
2 izinhloko zikagalikhi, oqoshiwe
Ama-sprigs angu-6 we-rosemary
6 ikhanda lonke lihlanza u-garlic
1. Hlanganisa i-buttermilk, i-yogurt, i-mayonnaise, ama-2 ekhanda, i-lemon kanye nosawoti kuze kube yilapho kuhlanganiswa ubuningi obufanayo.
2. Lungisa amazambane: ukushisa i-ovini ukuya ku-200 ° C. Esitofu, ubilise amanzi bese ubeka amazambane uthathe amapuleti lapho, ubambelele imizuzu engu-2-5 kuze kube lula. Gcoba amanzi bese wengeza amafutha omnqumo kanye ne-1/2 indebe kumazambane. i-garlic. Bese usakaze amazambane ebhodini lokubhaka. Amagatsha amathathu aphezulu ase-rosemary bese ubhake imizuzu engu-25-30. Vula bese ubhaka enye enye imizuzu engu-5-10. Khonza nge-sauce.
1 ukukhonza: 146 kcal; amafutha - 3.5 g, okugcwala - 0.6 g, ama-carbohydrates - 24 g, amaprotheni - 5 g, i-fibre - 2 g, i-sodium - 300 mg.
I-cheese casserole ene-pasta
4 amasevisi
I-rosemary, i-thyme, i-asperagus, ama-mushroom e-shiitake ayokwenza iphunga elimangalisayo le-pasta.
1/2 tbsp. i-asparagus, eqoshiwe
200 g we-pasta
1/2 tbsp. ama-mushroom ama-shiitake,
1 tbsp. i-cottage shizi
1 tbsp. l. ibhotela
1 tbsp. shallots, oqoshiwe
1 ikhanda likagalikhi,
Igatsha elilodwa le-thyme
Igatsha elilodwa le-rosemary
2 tbsp. l. iwayini elimhlophe elimhlophe
1 tbsp. l. ufulawa wekolweni
1 tbsp. ubisi oluhliwe
1 tbsp. l. lwesinaphi
1 tbsp. ushizi ogayiwe
2 tbsp. l. izinhlanzi zesinkwa
2 tbsp. l. ushizi we-Parmesan ogacekile.
1. Gweba i-asparagus ngamanzi abilayo imizuzu embalwa. Ungadli amanzi, upheke pasta kuwo.
2. Fry the amakhowe cishe imizuzu emihlanu.
3. Hlanganisa ihhavini ku-200C.
Hlanganisa i-cottage shizi ku-blender, uyibeke eceleni. Hlanganisa ibhotela, engeza shallots, garlic kanye namakhambi kanye gazinga imizuzu 4. Engeza iwayini futhi gazinga amaminithi angu-2 ngaphezulu. Bese uphuma amakhambi kanye negalikhi bese kancane kancane uthele kufulawa, evuselela njalo. Bese uthele kancane ngobisi, i-cottage shizi kanye nesinaphi. Isinkwa semizuzu engu-15. Bese wengeza ama-cheeses. 4. Hlanganisa i-sauce ushizi, i-pasta, i-asparagusi namakhowe. Beka esitsheni sokubhaka, ufafaze izinkwa ze-breadcrumbs bese ubhake imizuzu engu-15-20.
1 ukukhonza: 485 kcal; amafutha - 12 g, awo agcwele - 7 g, ama-carbohydrates - 66 g, amaprotheni - 34 g, i-fiber - 7 g, i-sodium - 820 mg.
Isinyathelo sokuqala ongayithatha ekudleni okunempilo ukubuyisela ukudla okunye. Isibonelo, ushukela ocwengileko wemvelo, amafutha angasetshenzisiwe agcwele, futhi ama-carbohydrate alula ayinkimbinkimbi. Ukutholakala kokudla kwekhwalithi ekhishini lakho kuqinisekisa ukuthi amaphesenti angu-90 aphumelele. Amathiphu alula azokusiza.
Shintsha inyama yenkomo kanye nengulube nge-turkey ukuze unciphise inani lamanoni elimazayo.
Yenza ama-condiments ezenziwe ngokuzenzela, esekelwe kumafutha omnqumo, okuqinisa inhliziyo. Zizoba usizo kakhulu kunezithengiwe.
Sebenzisa okusanhlamvu okuphelele kanye nelayisi elibomvu uma upheka. Kusukela kufulawa omhlophe ovamile, ilayisi elichotshoziwe nesinkwa kungcono ukuyeka. Izithelo zonke ziqukethe inani elikhulu le-fiber futhi zivimbela ukwakheka kwezindwangu zegazi ezitsheni.
Engeza ukudlala kwamasaladi, inyama nama sandwich. I-pepper, i-asperagus, amakhowe we-shiitake kanye ne-avocado.
Sandwich
Ngomzimba we-turkey, i-sauce eyaziwayo yaseRussia kanye noshizi lase-Swiss, lesi sandwich sizoba mnandi kakhulu futhi siwusizo.
1 tbsp. l. ukhilimu omuncu ophansi
1 tbsp. l. i-fat-fat mayonnaise
1 tbsp. l. ketchup
1 tbsp. l. shit
1 tsp. ijusi lemon
anyanisi, oqoshiwe
1 ngisho. i-sauerkraut , eyomile
2 izingcezu zesinkwa se-rye
1 ucezu oluncane lwe-turkey obilisiwe, uthathe amacwecwe
Izingcezu ezimbili zamahhashi aphansi
i-gherkins
1. Enkomishini, hlanganisa ukhilimu omuncu, imayonnaise, isobho, i-horseradish, ijusi lemon kanye ne-gherkins. Gcoba epanini lokuthoza ngamafutha bese ukhatha u-anyanisi ngomzuzu owodwa. Bese unciphisa ukushisa kanye gazinga eminye imizuzu engu-5, engeza i-sauerkraut bese ukwandisa umlilo futhi.
2. Yenza isangweji: u-smear sauce 1 ucezu lwesinkwa, phezulu ne-turkey kanye ne-sauerkraut nge-anyanisi, bese ufafaza ushizi bese umboza ngesinye isinkwa. Thela amafutha kwelinye ipayipi lokudoba, gazinga isaswich for 3-4 imizuzu ngakunye.
1 ukukhonza: 515 kcal; amafutha - ama-15 g, egcwele - ama-3,5 g, ama-carbohydrates - 58 g, amaprotheni - 36 g, i-fiber - 8 g, i-sodium - 800 mg.
Ikhekhe nemifino
4 amasevisi
Lokhu kuhamba ngemifino kunamavithamini namaminerali amaningi, kunomnandi omuhle ngenxa yobuningi bamahlathi.
1 tbsp. ufulawa wekolweni
5 tbsp. l. amanzi abandayo
1 tbsp. l. uviniga
1 usawoti obumnyama
1 tsp. i-cumin entsha,
rosemary, oqoshiwe
1 tbsp. amafutha e-sunflower
Ihora elingu-1. ibhotela
1 tbsp. amafutha omnqumo
2 tbsp. amazambane ahlutshiwe futhi aqoshiwe
1 tbsp. anyanisi, oqoshiwe
1 tbsp. i-almond
1 tbsp. l. ugarlic, oqoshiwe
1 ilitha yemifino yemifino
1 tsp. umnyama omnyama
1 tsp Cumin omile
1 tsp i-cayenne pepper
2 tbsp. l. cornstarch
1 tbsp. l. amanzi
1 tbsp. ukhilimu omuncu
1. Hlanganisa 1/4 tbsp. ufulawa ngamanzi noviniga. Hlanganisa ufulawa olusele nge 1/4 tsp. usawoti, engeza amakhambi bese uhlanganise konke kahle. Hlanganisa ufulawa ne-uviniga bese ukha inhlama. Hlangisa ihhavini ku-200 ° C.
2. Lungisa ukugcwaliswa: ukushisa amafutha. Engeza amazambane kanye anyanisi kanye gazinga imizuzu 3-5. Engeza i-garlic bese uvuselela omunye umzuzu owodwa. Bese ufaka umhluzi, amakhowe, iklabishi, i-1 tsp. usawoti namafutha futhi upheke imizuzu emihlanu. Hlanganisa i-cornstarch ngamanzi, bese uthele ingxube epanini, engeza ukhilimu.
3. Hlukanisa inhlama ibe yizingxenye ezimbili. Beka ingxenye eyodwa phansi kwesitsha ngokubhaka, bese ubeka ukugcwaliswa nokumboza ngeshidi lesibini lomhlama. Bend emaphethelweni. Bhaka ikhekhe imizuzu engu-30-35.
1 ukukhonza: ama-kcal angu-450, amafutha - 21 g, okugcwele-6 g, ama-carbohydrate - 57 g, amaprotheni - 8 g, i-fiber - 5 g, i-sodium - 734 mg.
Nacho
6 ama-servings
I-salad yemifino yaseMexico kanye ne-guacamole sauce iqinisekisiwe: akekho oyoqaphela ukuthi kulezi zips, ngokungafani nendlela yendabuko yokupheka, akukho ushizi.
1 / 2st. utamatisi omusha, oqoshiwe
Art. u-anyanisi obomvu, u-1/2 st.
2 obomvu bell pepper, oqoshiwe
2 tbsp. l. i-juice juice
1/2 tsp usawoti kosher
3 tbsp. l. amafutha yemifino
2 tbsp. anyanisi, oqoshiwe
Amaqabunga ama-bay
1/4 tsp. i-cayenne pepper
1 tsp. i-oregano
i-cumin
500 g ibhodlela lamabhontshisi
5 ama-tacos
Okokuqala. ijusi le-orange
Ama-avocade amabili
Zonke izithako zinqunywa futhi zenziwe ngamafutha.
Idayisi ye-chocolate ne-orange
Le dessert ilula kakhulu futhi iyinambitheka, futhi ama-flavonoids, atholakala enqotheni emnyama, angakwazi ukulwa nomdlavuza.
1 tsp ushukela ovela ushukela
1 tbsp. ijusi le-orange
1 tbsp. oqoshiwe oqoshiwe we-orange kanye nokunye okuningi okuhlobisa izitsha
1 tbsp. vanillin
1 tsp ukhokho
I-tile engu-1 yetshokoledi emnyama
Isinkwa semifino
6 ama-servings
Isipinashi, izaqathe nesilimo esidliwayo esidliwayo esinamagatsha anamanzi ziyofaka kule ndawo isidlo esikhethekile kanye nezondlo, futhi isiphuzo se-tomato-pepper izonikeza isinkwa ukubukeka okukhangayo.
2 tbsp. l. amafutha omnqumo
1 tbsp. anyanisi, oqoshiwe
1 isanqante, eqoshwe kahle
1 isilimo esidliwayo esinamagatsha anamanzi, uqoshiwe
1 tsp. usawoti
1 tbsp. l. ugarlic, oqoshiwe
2 tsp. Ingxube ye-herbs yase-Italy (oregano, basil, njll)
1 tbsp. isipinashi, oqoshiwe
500 g we-turkey, oqoshiwe
1 ilitha inkukhu umhluzi
1/2 tbsp. ushizi we-Parmesan ogacekile
1 tbsp. l. ketchup
1 amaqanda, ahlukaniswe negobolondo
Abaphangi abangu-15, bahlukumezeka
amahloni, aqoshiwe
iphesi elibomvu elibomvu, eliqoshiwe
1 Can of utamatisi in ijusi siqu
1 tsp. uviniga
1 tsp. ushukela lomoba
1. Hlangisa ihhavini ukuya ku-200 ° C. Hlaba 1 tbsp. l. amafutha ku-skillet. Engeza anyanisi, izaqathe nesilimo esidliwayo esinamagatsha anamanzi kanye gazinga kuze kube yimifino ithenda, cishe imizuzu engu-5-7. Engeza i-1/2 tsp. usawoti, i-garlic, ukudla okunomsoco wase-Italy nesipinashi, ugubha futhi ujabulele amanye ama-5, bese unciphisa izinga lokushisa.
2. Esikebheni esikhulu, hlanganisa i-turkey, umhluzi wenkukhu, ushizi, i-ketchup, iqanda nemifino yemifino. Ngeza ama-crackers, mix and ifomu ku-baking isinkwa. Bhaka ngamaminithi angu-30.
3. Ngesikhathi isinkwa sibhaka kuhhavini, ukushisa epanini lokuthosa 1 st. l. engeza ama-leeks ne-pepper futhi gazinga cishe imizuzu engama-5, bese ufaka utamatisi, 1/2 tsp. usawoti, uviniga noshukela bese ubumba ngesikhathi sokushisa okuphakathi kwemizuzu engaba ngu-10. Bese uxuba i-sauce ku-blender kuze kube yilapho kuhlanganiswa ubuningi obukhulu.
4. Susa isinkwa esivela kuhhavini futhi phezulu nge-sauce. Bese ubeka, futhi kuhhavini bese ubhalela amanye amaminithi angu-10, bese ukhonza.
1 ukukhonza: 304 kcal; amafutha - 15 g, awo agcwele - 4 g, ama-carbohydrate - 16 g, amaprotheni - 25 g, i-fibre - 2.4 g, i-sodium - 790 mg.