Umbuzo-uza kuthini ukutya ukuze ulahlekelwe isisindo, uhlutywa ngaphandle ngaphandle, wonke umntu ofuna okanye olahlekelwa ngumzimba. Ewe, usebenzisa ubuninzi beengcamango, inzondelelo, ubulumko, unokwenjenjalo ukwenza into enhle, ikhefu kunye nesidlo esingasidliyo ekudleni okuninzi kweekhalori.
Fatty Kefir
Ukuba awuyi kukutya okanye ulahlekelwe isisindo ngokugqithiseleyo, ufuna nje ukongeza into encedo, ukutya okumnandi kunye nokutshisa amafutha ekudleni kwakho, akudingeki ukuba kuxhomekeke kumanzi kwaye ungenalo ityuwa, unokwenza i-cocktail yokutya okumnandi, apho usalunciphisa umzimba.
Izithako:
- I-content ye-fat kebha ye-1-2% - 1 indebe;
- isinamoni - i-teaspoonful;
- I-ginger (powder) - kwisihloko sesipuni;
- i-red chili - ingaphantsi kwe-ginger.
Ukulungiselela
Yonke le ixutywe kunye ne-yogurt kwaye isela ukususela ekuseni kuze kube sekuseni nangaphambi kokulala.
Emva kokusela le "kefir" inyanga, uya kuqaphela ukuba ulahlekelwe iikhilogram eziliqela, isikhumba sakho kunye nokutyalwa kwegesi kuye kwaphucuka ngokuphawulekayo. Lona iresiphi elula kwaye efikelelekayo yokutya okuphantsi kweekhalori ukulahleka kwesisindo , ngoko uqhube kwiitya zokutya ezipheleleyo.
I-dietary lub-kebab evela kwintlobo yenkukhu kunye nemifuno
Ukudla okunamafutha, amajusi, imvu ebusiwe i-kebab engekho yegusha ephilileyo, ingaba yinto yokutya? Ewe, asiyikuthembisi i-mutton, kodwa ukupheka i-analogue ephantsi yeesilwanyana ezivela kwinkukhu ingaphezu kwenyaniso.
Izithako:
- Ifayile yenkukhu - 400 g;
- anyanisi - 1 pc.;
- ityuwa, pepper, iziqholo (i-cardamom, i-hops-suneli, i-zira, i-safari);
- Ukuhlobisa - i-arubine, i-broccoli, ipolisi yebrugi.
Ukulungiselela
Yilungisa inyama enobomvu kwifotlet yenkukhu, yongeza u-anyanisi otywebileyo okanye ococekileyo ococekileyo, iziqholo, ityuwa, ipilisi, ubunzima obuninzi. Ngezandla ezimanzi, senza ama-cutlets kwaye siwabeka kwi-skewers. Nciphisa ubume bawo, welula lonke i-skewer.
Sifaka iphepha lokubhaka, i-oil oil sunflower elinephepha lesikhumba, imifuno. Ukupheka phezulu. Kodwa kuseyona ndlela ehle kakhulu yokupheka i-lyulya-kebab-emoyeni omtsha, ngaphezu kwamalahle ashushu.
Iichickpeas nge yogurt kunye neziqholo
Masiqhubeke ne-excursus kwiindlela zokupheka ezidliwayo ezisezantsi. Ngoku sibonisa ingqalelo into ephambili yeprotheni yemveliso yemifuno - i-chickpeas. Ngaphandle kwayo, iTurkey iya kufa ngenxa yendlala, kuba, okubizwa kanjalo, "iipasta zaseTurkey" zikhona kwitafile zazo ngeendlela ezahlukeneyo.
Izithako:
- i-chickpea - 100 g;
- yogurt yemvelo - 100 g;
- iimbewu - 2 amaqabunga;
- iziqholo - i-cardamom, i-nutmeg, i-safari;
- i-anyanisi - 30 g;
- ioli yeoliva - ½ isipuni.
Ukulungiselela
I-Chickpea engaphambi kokucwina ebusuku ngeeyure ezingama-6 ukuya ku-12, kufuneka ivule. Emva koko, upheke ngamanzi, kwi-nut-ratio-2: 1. Ukupheka akufanele kube ngaphezu kwemizuzu engama-35, mhlawumbi iifuni zibilise kwaye zingabi zihle. I-anyanisi inqunywe kwisiqingatha esincinci, i-fried ize ivele kwioli yeoli. I-Pepper iyancibilika kakuhle, yongeza kwi- yogurt . Kwakhona ufake kwioli yogurt, umxube wepelepele, ityuwa. Sithatha i-50 g ye-chickpeas ekulungele ukudibanisa, xuba kunye no-anyanisi uze uzalise i-yoghurt. Ukongezwa okufanelekileyo kuya kubakho amaqebunga amatsha asempumalanga.
I-lentil isobho ecocekileyo
Esinye isidlo esibalulekileyo, esinomsoco kunye ne-calori ephantsi isobho se-lentil. Emva kwakho konke, yinto enye yokutya okuyizona ezidliwayo kwaye kungekho nto - iilentili ziqulethe iprotheni yemifuno, ezininzi ze-amino acid, iivithamini. Siza kulungiselela isidlo esinomsoco kuso.
Izithako:
- amanzi - 1 l;
- izaqathe - i-1 piece;
- zucchini - 1 pc.;
- iilentile ezibomvu - iipunipoli ezi-3;
- i-anyanisi eluhlaza - 3-4 ii-pcs.;
- ityuwa, ipepper, iziqholo zokunambitha.
Ukulungiselela
Amanzi esiwabilisayo, kunye nemifuno sinqunqqqqqqqqqqqqqqqqqqqcqccccccccccccc. I-Zucchini iyancipha kwiindawo, ngaphandle kokususa i-peel. Iinqothu zinqumle zibe yimichilo, iinqunto zowanisi. Imifuno ifakwa emanzini abilayo kwaye upheke umzuzu ongama-10. Emva koko, ityuwa, ipilisi kunye nexesha kunye neziqholo. Nangona iifuno zibilisiwe, iilentili kufuneka zihlanjwe. Yibeke kwisobho kwaye upheke enye imizuzu emihlanu.
Sixuba isobho esilungisiwe kwi-blender kwaye siyihobise ngemifino xa sifuna.