Gazpacho
Isikhathi sokupheka: 40 iminithi.
Kwesinye isabelo 213 kcal
Amaprotheni - 3 g, amafutha - 1 b g, ama-carbohydrates - 13 g
- 2 anyanisi obomvu
- Iphadi elilodwa le-pepper elibomvu elibomvu
- 1 ikhukhamba entsha
- 2 Utamatisi ovuthiwe
- 3 clove kagalikhi
- usawoti usawoti
- Ithebula eli-1. spoonful of iwayini elimhlophe uviniga
- 70 amagremu of utamatisi unamathisele
- 100 ml wamafutha omnqumo
- Ithebula eli-1. isipuni samaji kalamula
- 1 litre utamatisi juice
- amahlumela ambalwa we thyme
- Amaconsi amabili kaviniga
Ukupheka:
1. Sika ikhanda libe amasongo amabili. I-pod enqunywe i-pepper enesigamu, susa umgogodla ngembewu, i-pulp ukusika. 2. Gwema ikhukhamba bese uthatha imichilo. Utamatisi udlule ngamanzi abilayo, uphahla, uthathe ama-cubes abe ngamacube. 3. Dlulisa igalikhi ngokusebenzisa umshini wokunyathelisa. Izithako ezilungiselelwe zixubene, engeza usawoti usawoti, uviniga, amafutha omnqumo, ilamula le-tomato, utamatisi unamathele. Kunokuba utamatisi unamathisele, ungathatha elinye utamatisi ngaphandle kwesikhumba, ulihlwithe nge-colander ngamaseli amancane. Shiya isobho okungenani amahora amabili esiqandisini (mhlawumbe ebusuku). 4. Gaya amagatsha we-thyme. Engeza engxenyeni ehlile, engeza usawoti ukunambitha nokuxuba. Iviniga yama-balsamic yanezelwa ngokushesha ngaphambi kokukhonza. 5. Ngokuzikhethela, ungakhonza ngezicucu zezinkukhu ezibilisiwe noma inyama yenkomo, ama-shrimps, izinhlanzi zikakolweni.
Isaladi yemifino ngamantongomane
Isikhathi sokupheka: 25 iminithi.
Kwesinye isabelo, 174 kcal
Amaprotheni - 3 g, amafutha - 16 g, ama-carbohydrate - 8 g
- 300 g iklabishi
- Ikhukhamba 2 ephakathi
- I-pod 1 ye-pepper elibomvu elibomvu
- I-bunch of dill
- I-bunch of lettuce
- Ithebula eli-2. izinkezo zezintambo zikaphayini
- Ithebula le-3. amafutha wezipuni zemifino
- 1 ucezu kasawoti
Ukupheka:
Sika iklabishi ngemifino encane, ufafaze usawoti uphinde usihlile kalula. Shiya imizuzu engu-10 ukuhlukanisa ijusi. Ukhukhamba grate phezu grater enkulu. Uma uhlanga lwekhukhamba lukhulu kakhulu, lunqume. Gweba isikhumba phakathi kwesithelo kuze kube semikhawulweni, khona-ke ukufutheka ngeke kusakaze phezu kwendawo yonke yemifino. Punch le pepper ngesigamu, susa imbewu kanye nezingxenye ezimhlophe, usike inyama ibe yimichilo emincane. Isaladi ukuhlunga, uhhafu wamaqabunga aqoshiwe noma aqhekeke. Dill eqoshiwe. Izihlahla zomsedari zomswakama, ezivuthayo, epanini lokuthoza ngaphandle kwamafutha (8-10 amaminithi). Izithako ezilungiselelwe zixutshwe, inkathi ngamafutha bese zifafaza amantongomane aphelile. Amahlamvu asaladi esaladi ahlelwe kahle esitsheni sesaladi, phezulu ufake isaladi elungiselelwe.
I-pike perch enezinhlobonhlobo zokuhlobisa
Isikhathi sokupheka: 35 iminithi.
Enye yokukhonza i-336 kcal
Amaprotheni-33 g, amafutha -11 g, ama-carbohydrates-25 amagremu
- I-beetroot engu-1
- Umsuka we-parsley
- 1 anyanisi
- I-apula engu-1
- 1 eliphakathi kwe
- Ithebula eli-1. a isipuni samafutha yemifino
- 100 ml of juice apula
- 50 ml weviniga yama-apula cider
- Iziqu ezimbili ze-anyanisi oluhlaza
- I-1/4 yezimpande ezishisayo
- Ithebula le-4. wezipuni of ukhilimu omuncu
- usawoti
- I-600 g ye-pike i-perch fillet
- Ithebula eli-2. ibhotela lesipuni
Ukupheka:
Imifino kanye nezithelo zithatha ama-cubes futhi zidlule emafutheni omifino (5 imizuzu). Thela ku-juice noviniga, engeza usawoti, cindezela ngaphansi kwesembozo somunye imizuzu engu-10. Hlanganisa u-anyanisi aluhlaza ngezinhlamvu. Horseradish grate nge grater amahle uhlanganise ukhilimu omuncu. Sika izibopho ze-pike ze-perch zibe yiziqephu, faka usawoti kanye gazinga ebhotela (3 imizuzu ngakwesinye icala). Beka inhlanzi epulatifeni ene-dish side. Thela i-horseradish nge ukhilimu omuncu bese ufafaza anyanisi entwasahlobo.
Isaladi yenkukhu yesibindi
Isikhathi sokupheka: 25 iminithi.
Kwesinye isabelo, 174 kcal
Amaprotheni - Amafutha G. g-16 g, ama-carbohydrates-8 g
- 1 ibhodlela lesaladi
- 500 g yenkukhu yesibindi
- Ithebula eli-2. izipuni zamafutha omvini
- 175 g amagilebhisi ngaphandle kwemigodi
- Ithebula eli-1. i-spoonful yewayini iviniga
- usawoti
- 25 g wezintambo zikaphayini
Ukupheka:
Amahlamvu e-lettuce ahlelwe kahle kuma-4 amacwecwe. Ephasini lokuthoza, ukushisa amafutha kusuka kumagilebhisi, ubeke isibindi sesibindi nesobho, uphendule masinyane izingcezu. Lapho isibindi sithola umbala obomvu obomvu, susa i-pan yokuthosa emlilweni. Amagilebhisi amagilebhisi ukukhipha amahlumela bese engeza isibindi. Fafaza uviniga kanye nenkathi ukunambitha. Hlela isidlo esilungisiwe ngamapulangwe ngesaladi bese ufafaza amantongomane ephayini.
I-Misochki neladidifruit isaladi
Isikhathi sokupheka: 30 iminithi.
Enye yokukhonza 270 kcal
Amaprotheni-27 g, amafutha-45 g, ama-carbohydrate -14 g
- 1 inkukhu fillet
- 1 anyanisi obomvu
- 2 amagilebhisi
- 50 g walnuts
- 150 g ushizi
- Ithebula eli-2. wezipuni amafutha omnqumo
- usawoti
Ukupheka:
Pheka i-fillet (amaminithi angu-10-15) uthathe iziqephu, izindandatho zemi-anyanisi. Sika i-grapefruit ibe yi-halves, ususe inyama bese uthathe izicucu ezincane. Amantongomane ayaphula. Sika ushizi ube yi-cubes. Hlanganisa u-anyanisi ne-pulp ye-grapefruit, i-inkulet fillet, amantongomane kanye noshizi, inkathi ngamafutha omnqumo. Isaladi eholelekile ifakwa "ezitsheni" ezivela kwiqabunga lamagilebhisi.
Kumanothi
■ Ukuvimbela ukudla ekubeni yi-poison
Ngisho nezitsha eziwusizo kakhulu zingabangela ukulimala uma ungakwazi ukugcina imigomo nemibandela yesitoreji sabo. Zama ukudla kuphela ukudla okulungisiwe, ikakhulukazi inyama, inhlanzi nezinkukhu zokudla.
■ Imikhiqizo ewusizo kwabesifazane
Kuvela ukuthi kukhona uhlu lwemikhiqizo enenzuzo emzimbeni wesifazane. Ihlanganisa amaqembu amathathu: imikhiqizo yobisi omuncu (i-kefir, i-yogurts kanye ne-yogurt - umthombo omuhle we-calcium), inhlanzi (izazi zezilwane zincoma kuze kube yi-servings ezintathu ngeviki) nezitshalo.
■ Ukujwayela ingane ukudla okunempilo
Uma ucindezela ingane ukuba idle ukudla okunempilo, ungafinyelela okuphambene nalokho. Indlela esheshayo ukufundisa ingane izitsha eziwusizo ngesibonelo sezintandokazi ezifanele zokubeletha zabazali. Ungafaki isimo sokuthi umntwana uzothola amaswidi emva kokudla ukudla okunempilo. Kungcono ukuthembisa okuthile okungaqondakali, njengokuya echibini noma ku-cartoon.