Izinkukhu zezinkukhu ngeklabishi omhlophe
Ukulungiselela: imizuzu engu-15
Ukulungiselela: imizuzu engama-30
• ama-450 g weqabunga lamhlophe iklabishi, uthathe imibala emincane;
• amathisipuni amane amafutha omnqumo;
• 450 g wezinkukhu ezinkukhu ezinkukhu;
• I-bulb elisezingeni elilodwa, elihlutshiwe futhi lisikiwe zibe yizinsika ezincane;
• Ikhekhe le-inkukhu elingu-1/2 elingenalutho;
• ama-clove amabili e-garlic ekhishwe;
• I-1/4 tsp yama-flakes omisiwe "i-Chile";
• amathisipuni amabili wekhasi lemon eliphekiwe;
• 1h. i-spoonful of juice;
• 1/4 tsp kasawoti.
Bilisa izinkomishi ezimbili zamanzi epanini elikhulu lokuthosa. Engeza iklabishi, ikhava bese upheka phezu komlilo ophakathi kwemizuzu engu-10. Geza amanzi bese ubeka eceleni. Ekhasini elikhulu lokungafaki okunamathela, ukushisa ama-2 amathisipuni amafutha phezu komlilo ophakathi. Engeza ama-sausage no-anyanisi, gazinga imizuzu engu-8. Dlulisa ama-sausages ku-plate. Esikhathini esisodwa sokuthosa uthele umhluzi, engeza i-garlic nama-flakes we "Chile". Yenza umlilo ube buthaka, bese ufaka iklabishi. Pheka, uvuselela ngezikhathi ezithile, imizuzu engaba ngu-10. Engeza isoso, ikhava bese uqhubeka nokupheka amaminithi angu-2 ngaphezulu. Cisha umlilo bese wengeza, uvuselela, 2 amathisipuni we-indwangu esisikiwe, ithisipuni elilodwa lejusi kalamula, usawoti kanye namashuuni amabili asele.
Inani lomsoco wesigamu esisodwa sesidlo (1 isobho kanye 1/4 sauce kusuka iklabishi):
• Amafutha angu-46% (13.5 g, amafutha angu-3.8 g)
• Ama-carbohydrate angu-20% (12.8 g)
• Amaprotheni ama-34% (22.3 g)
• 1.9 amagremu we-fiber
• I-227 mg ye-calcium
• 3.7 mg wensimbi
• 980 mg we-sodium.
Ikhefu lokugubha
Ukulungiselela: imizuzu engu-20
Isikhathi sokupheka: imizuzu engu-45
• Amafutha omquba wokudoba;
• Ama-340 amagremu ama-noodle aphekwe ngaphandle kwezikhupha zamaqanda;
• i-apula ehlungwe futhi eqoshiwe yobukhulu obuphakathi;
• I-1 ye-cranberries ekheniwe (450 g);
• I-1 engakwazi ukuyenza ngezingcezu zikaphayinaphu ezikhonjiwe (570 g);
• 3 tbsp. nezinkezo ze-apula unsleened mousse;
• I-1 tsp phansi sinamoni;
• 1/4 tsp pepper omnyama;
• Amaqanda ama-5 ama-whites aphonswa e-foam;
• 1/3 indebe ushukela;
• I-1/3 indebe ushukela obomvu;
• 1/3 indebe i-walnuts eqoshiwe
Phakamisa ihhavini kuya ku-175C Gcoba ishidi lokubhaka ngobukhulu buka-23x30 cm ngamafutha bese ubeka eceleni. Pheka ama-noodle ngokwemiyalo ephaketheni; shiya bese ushiya. Endishini enkulu, hlanganisa izithelo, i-apula mousse, izinongo, amaqanda abamhlophe kanye noshukela. Ngokuhamba kancane, ngezingxenye ezincane, engeza ama-noodle abilisiwe, ukuze ingxube ixhunyiwe ngokugcwele. Thela indebe ibe yi-baking sheet elungiselelwe bese ufafaza ushukela omuncu namantongomane. Bhaka imizuzu engu-45 kuze kube phezulu kwe-kugel. Kulula imizuzu engu-10 ngaphambi kokusika. I-kugel ingasetshenziswa kokubili efudumele futhi ebanda.
Inani lomsoco wesigamu esisodwa sesidlo (1/12 kg):
• Ama-78% ama-carbohydrate (43 g)
• amaprotheni angu-11% (6 g)
• ama-gramu angu-45 e-fiber
• 14 mg we-calcium
• 44 mg we-sodium.
I-jadi yokudla yaseJudiya yendabuko - i-casserole enhle ephelele yonyaka weholide, ngoba ingapheka kusengaphambili.
Inkukhu ene-tangerines
Ukulungiselela: imizuzu engu-10
Ukulungiselela: imizuzu engu-15
• amathisipuni amabili amafutha esesame;
• 450 g yenhlanzi yenkukhu ngaphandle kwesikhumba namathambo, uthathe izicucu ezilinganisa 2.5 cm;
• 1/4 amathisipuni kasawoti;
• I-1/4 tsp yamaphepha omnyama;
• izinkomishi ezimbili zama-tangerines amasha ngaphandle kwembewu noma amathini amabili (300 g) we-tangerines ekheniwe (ngaphandle kwejusi);
• 1 i-paprika ebomvu ehlutshiwe, uthathe ama-cubes;
• 1 tbsp. i-spoonful ye-sauce eyenziwe ngomumo "Peking";
• izinkomishi ezimbili zelayisi ensundu;
• I-1/4 indebe eqoshiwe anyanisi eluhlaza.
Epanini elikhulu lokuthosa, amafutha okushisa phezu komlilo ophakathi. Beka inkukhu kanye gazinga imizuzu emithathu - kuze kube nsundu yegolide. Engeza usawoti kanye nosawoti omnyama bese uhlanganise kahle. Engeza izingcezu ze-orange, i-paprika kanye ne-"Peking" sauce bese uletha ngamathumba. Nciphisa ukushisa kuya phansi, ukumboza nokumisa imizuzu engu-10, kuze kube yilapho inyama ethosiwe ngokuphelele, i-sauce ngeke ikhube, futhi ama-mandarini ngeke ahlasele. Okwamanje, epanini elingaphakathi, ubilise 2 izindebe zamanzi. Beka irayisi, wenze umlilo obuthakathaka, uhlanganise futhi upheke amaminithi angu-10, njalo, kuze kube yilapho yonke into isetshenzisiwe. Susa inkukhu nama-oranges emlilweni uhlanganise anyanisi aluhlaza. Khonza ngokusabalala phezu kwelayisi.
Inani lomsoco wesigamu esisodwa se-dish (200 g yenkukhu ene-tangerines ne-sauce kanye ne-1/2 indebe yerayisi):
• Amafutha angu-15% (ama-gramu angu-7, ama-1 g amafutha agcwele)
• Ama-carbohydrate angu-54% (57 g)
• Amaprotheni angu-31% (33 g)
• amagremu amane e-fiber
• 21 mg we-calcium
• 2 mg wezinsimbi
• 168 mg sodium.
Ngezinsuku ezibandayo zasebusika, izithelo zombala okhanyayo emashalofini esitolo zibukeka zimangalisekile. Ama-Mandarins, atholakalayo wonke uJanuwari, afana kakhulu nama-oranges amancane, kodwa ama-mandarine ayama-acidic futhi ngokuvamile anezimbiza eziningi. Amakhomandi ama-mandarins ahlukana kalula komunye nomunye, ngakho-ke kulula ukudweba futhi adle kahle lapho ehamba khona, futhi asebenzise ama-tangerines lapho epheka-ngisho elula. Uma ungeke ukwazi ukuthenga ama-mandarins amasha, ungawafaka esikhundleni se-ekheniwe, ususe isiraphu. Engeza izithelo eziqhakazile kwimenyu yakho yasebusika, usebenzisa iresiphi yethu.
Isaladi leSicilian
Ukulungiselela: imizuzu engu-15
• ama-halve ama-oranges ahlanzekile wezinto ezihlukahlukene zeClementine;
• Ikhukhamba elincane le-1/2, lisikiwe zibe tincetu ezincane;
• 1 tbsp. amafutha omnqumo angenasiphelo;
• usawoti kanye nosawoti omnyama omusha ongasenhlabathini ukuze ujabule;
• I-1/4 indebe kakhulu elicwengile anyanisi obomvu;
• Ikhompi engu-1/4 ehlanjululwe yizicucu zamaqabunga amhlophe;
• Amafutha omnyama angamafutha angama-12 ahlukaniswe izingxenye ezine
Sika izingxenye zama-oranges zibe tincetu ezincane kakhulu bese uzibeka esitsheni kanye nekhukhamba. Fafaza ngamafutha kanye nenkathi ngosawoti kanye nepelepele ukunambitha. Hlanganisa ngobumnene. Beka isidlo sokusebenza ngokuhlakanipha. Fafaza u-anyanisi, i-minti neminqumo. Ukunambitha zonke izithako ezixutshwe kangcono, sebenzisa lesi saladi ngokushesha, kodwa emaminithini ambalwa emva kokupheka.
Ukudla okunomsoco ngamunye ukukhonza:
• Amafutha angu-48% (ama-gramu ama-5, ama-1 g amafutha agcwele)
• Ama-carbohydrates angu-47.5% (11 g)
• amaprotheni angu-4.5% (1 g) »2.5 g fiber
• 49 mg we-calcium
• 0.7 mg wensimbi
• 117 mg we-sodium.
Ngalesi sikhathi sonyaka, cabanga ngama-oranges afaka ukukhanya kwelanga kanye ne-ton of izakhi ezitsheni zakho ngesaladi! Kusukela ku-orange ngayinye uzothola u-vithamini C, okuthuthukisa umsebenzi wesimiso somzimba, ukusheshisa inqubo yokuphulukisa futhi kusize umzimba ukugaya insimbi. Zibuye zicebile nge-potassium, elawula ukucindezeleka kwegazi, futhi ikunikeze nge-folic acid-vithamini B - ngenhliziyo yenhliziyo. Ukuhlukahluka okuthandwa kakhulu yiClementine, noma "i-Navel" (kusukela engxoxweni yesiNgisi - "inkaba"), enegama layo ngoba ingxenye yayo ephezulu ibonakala njengenkabavu ekhukhulayo. Le i-orange kulula ukuyihlanza; kubonakala inhlanganisela ehambelanayo yokunambitheka okubukhali nokumnandi. Kule recipe elula yesaladi yaseMedithera yase-Mediterranean, ama-oranges enza ngokuhlanganiswa neminqumo. Sicela uqaphele ukuthi le isaladi ithola ukunambitheka okuyiqiniso uma iminqumo isetshenziselwa ukungeza amafutha.
Ama-prawn othosiwe nge-grapefruit ne-avocado
Ukulungiselela: imizuzu engu-10
Ukulungiselela: imizuzu engu-10
• 2 ama-grapefruit asemhlophe noma asemhlophe;
• 1 ingilazi ye-couscous kusuka kolweni kakade;
• amathisipuni amabili amafutha omnqumo;
• ama-2 aqoshiwe ahlaza;
• I-clove ye-garlic encane e-1;
• 1h. i-spoon ye-cumin yomhlabathi;
• 450 g wezinhlanzi ezinkulu (ezisha noma eziqhwa), ezihlutshiwe ngaphakathi nangaphandle;
• I-1/4 indebe eqoshiwe i-cilantro entsha;
• 2 tbsp. izinkezo ze juice fresh;
• 1/4 amathisipuni kasawoti;
• I-avocado elivuthiwe eli-1, lihlutshiwe futhi lisikiwe zibe tincetu;
• 1/4 isipuni sempepsi emnyama.
Gweba izithelo zomvini futhi, usebenzisa ummese ohlangene, usike ube yizicucu, ususe ingxenye emhlophe yesikhumba. Beka eceleni. Bilisa i-1% yengilazi yamanzi epanini elingaphakathi. Faka i-couscous, ikhava bese ususa ekushiseni. Vumela ukuma imizuzu engu-5 - kuze kube yilapho uketshezi lufakwa. Ngesikhathi esifanayo, epanini elikhulu lokuthoza, ukushisa amafutha phezu komlilo ophakathi. Engeza u-anyanisi oluhlaza nogalikhi futhi gazinga iminithi elingu-1. Isizini nge-cumin bese upheka iminithi elingu-1 (kuze kuvele ukunambitheka okubabayo). Engeza ama-prawn bese upheka imizuzu engu-3, uvuselela njalo kuze kufike ama-shrimp ngokuthosiwe ngokugcwele futhi ekhanyayo. Engeza izithelo ze-grapefruit, i-coriander, i-lame juice, usawoti kanye ne-pepper. Spread the couscous zibe amapuleti, phezulu ngezinhlanzi bese uhlobisa ngezinhlayiya ze-avocado.
Ukudla okunomsoco ngamunye ukukhonza (1 inkomishi ingxube ama-shrimp, 1/2 indebe yomzala kanye ne-avocado 1/4):
• Amafutha angama-24% (ama-12 g, ama-1.7 g amafutha agcwele)
• Ama-carbohydrate angu-52 (58 g)
• amaprotheni angu-24% (27 g)
• 11 g fiber
• 89 mg we-calcium
• 5 mg wezinsimbi
• 345 mg sodium.
Mhlawumbe wabona izinhlobo ezimbili zemagilebhisi - "ezimhlophe" (empeleni zinezinyama ezibomvu) futhi "pink" (enenyama ebomvu) ngesikhathi sonyaka. Zombili izinhlobonhlobo zinomnandi, zinomsoco futhi zinambitha kakhulu. (Njalo ukhethe isisindo esinzima, i-grapefruit eqinile ngesikhumba esithakazelisayo futhi ugweme labo abanobuhlungu obunzima futhi obunzima.) Ibhonasi: ku-grapefruit kuphela, ama-calories angu-74 kuphela nama-milligram angu-91 kavithamini C. Ngisho noma ungathandi izithelo zomvini, okusebenzisa impahla yabo ukuhlanganisa ngokugcwele ama-avocados, ama-shrimps nama-shellfish (amagilebhisi avumelekile nezinkukhu, i-tuna kanye ne-saumon).