I-Tilapia ene-red sauce
- i-fillet ye-tilapia (ngaphandle kwesikhumba) - 500 g
- isaladi ebomvu i-anyanisi - 1/2 anyanisi
- ioli yomnquma - 1 tbsp. l.
- igalikhi - 2 cloves
- kwi-oregano-2. l.
- iitamatati - 400 g
- ipompi yomhlaba obomvu - 1/4 tbsp. l.
- iminquma, iinqumlezo zomnqumo - ii-10.
- capers - 1 tbsp. l.
- parsley
- ityuwa
Ukupheka:
1. Yinqumle intlanzi ngokuyifaka ngehayile yephepha. 2. Hlaza ioli kunye ne-anyanisi e-fry epanini, uze ufake i-garlic, utamatisi oqoshiwe, i-oregano kunye nobomvu obomvu. Xa i-sauce ibilisa, ukunciphisa ubushushu kwaye ushiye enye imizuzu emi-5, wongeza iiolive, iolives kunye ne-capers. 3. Beka i-tilapia kwi-pan yokupanda, uthele i-sauce phezu kwayo kwaye upheke uze ulungele. Emva koko wabeka i-fillet kwi-pan yocingo, kwaye ugcine umsila emlilweni kwithuba elincinane ukuze ulikhuphe. Ukukhonza intlanzi, ukufafaza nge-sauce kunye nokufafaza ngemifuno. Kulabo ababandakanyeka kwimidlalo, ukutya okunomsoco emva kweeklasi kubaluleke ngaphezu kwabo. Kodwa kukho inani leencomo zokutya, okhethwe ngaphambi kokuya kwi-gym. Ufuna ukunciphisa umzimba? Ihla nge-carbohydrates. Ukulahlekelwa isisindo kudlalwa kubuzwa: ufumana phi amandla okuqeqesha? Impendulo ilula: ukusuka kwinqwelo-fat-fat food does not turn into wrinkles. Khumbula, isidlo sakusasa kufuneka sithathwe kalula kwaye ngokukhawuleza: awukwazi ukuqeqesha ngesisu esipheleleyo. Ukuhluka: i-trout (200 g) kunye nemifuno (200 g); Ubisi lwe-inkukhu (150 g) kunye nekhakhamba isaladi kunye neetatayi (200 g), igqoke ngeoli yeoli. Uze ulibale malunga nokuvuselela: imizuzu emihlanu kwi-treadmill ibhetele kunekhobe yekhofi eqinile okanye itiye.
I-barley ipilisi
- anyanisi - 1/2 anyanisi
- ioli yomnquma - 2 tbsp. l.
- iparele yebhalile - 2/3 indebe
- Inkukhu yenkukhu - iikomityi eziyi-1.5
- i-thyme - 1/2 st. l.
- ama-walnuts - ama-5.
- irayisi emdaka- 1/4 indebe
- isipinachi
- obomvu bomhlaba
- pepper, ityuwa
Ukupheka:
1. Fry epanini lityanisi elicwetshiwe kwioli yeoli, wongeza i-pearl ehlanjululweyo kwaye ubambe emlilweni eminye imizuzu emithathu. 2. Thela igrumbi yamanzi kunye nomhluzi kwi-pan, uthele ngelayisi e-brown, ixesha le-porridge kunye ne-thyme eyomileyo kunye nepepper. Emva kokuzisa umhluzi emathunjini, ukunciphisa ubushushu kwaye uvale ipenki ngesigqubuthelo. Pheka iphariji imizuzu engama-45 de i-pearl bar ithambile. 3. Susa ipenki kwishushu, yongeza isipinashi kunye neesahlulo zamantongomane kwi-porridge. Vumela isidlo ukuba siphule imizuzu emi-5, ke usebenze. Ingxaki "yabasebenzi abamhlophe" kukuba bahlala yonke imini baze bahlele ngamaphepha. Ukunyakaza kukuncinci, kodwa umnqweno wokutya kuwo awuncinci. Ngoko ke, umsebenzi oyintloko wesidlo sakusasa kukufumana ezininzi izondlo ngokusemandleni ekutya, okuya kukuvumela ukuba uhlale ugcwele ixesha elide. Isidingo sokwanda kweprotheni evela kwabasebenzi baseofisi apho. Ukuze sifinyelele kwixesha lesidlo sesidlo sasemini, badinga i-carbohydrates "epholileyo". Ngoko ke ukhetho oluhle kukukhumbuza ubuntwaneni bakho kwaye upheke umquba we-milk fat. Lungiselela ikhofi okanye itiye ngaphandle kweshukela. Yaye isiselo sokusela ukuba ungathathi isanti, kunye ne-syrnik - nayo ingenashukela, kodwa ngekhilimu omuncu kumxholo weoli.
Iigwele kunye nemifuno kunye nebhekoni
- utamatisi - ii-2 ii-pcs.
- I-saladi ebomvu i-anyanisi- 1/2
- Ipepper yaseBulgaria - 1/4 ii-pcs.
- i-lime - 1 pc.
- i-mayonnaise (ukukhanya) - 2 tbsp. l.
- ii-tortillas-4 ii-pcs.
- isipinachi
- iibhekoni - 8
- parsley
- ityuwa
Ukupheka:
1. Yinqumle i-bacon kwiinqumle ezincinci kunye nefry epanini. 2. Gaya i-parsley kunye ne-lettuce. Utamatisi kunye neepilisi zaseBulgaria zinqunywe ngamacube. Gxotha imifuno, ityuwa kunye nexesha kunye nejusi yelisi. 2. Lapeshki ngesandla esinye, ugcoba nge-mayonnaise. Phezulu ngamaqabunga esipinashi, uze uthule ipoyiji ye-tomato kunye nomxube wemifuno uze ungeze ii-2 zeesibhanki ezibiweyo. Gquba ukugxila kwiigwele ezicwebileyo. Sika ii-rolls eziphumela kumalungu amabini. Ukukhonza itiye. Abanini bendlu banethamsanqa njengaye. Bayakwazi, badla ngokungangoko bafuna, kanye kanye ngemini, kodwa oku kubangela. Ukuba, yonke imini ecaleni kwesiqandisisi, abafazi ngoku kunye nokutya, njengomthetho, iilekese okanye ikhukhi. Ukuba ufuna ukunciphisa umzimba, ungatshintshi imikhwa yakho: yidla rhoqo, kodwa ngemithetho. Ulibale ngomgubo kunye nococeko, zama ukugwema amanqatha. Wena, ngokuchasene nokusebenza, isidlo sakusasa akusona isidlo esisisiseko. Kodwa kusekuseni sidinga amandla okuzisa abantwana bethu esikolweni, kunye nomyeni wethu ukusebenza. Zithulule indebe yekhoyi okanye ikhofi nge-spoonful sugar, udle iqanda elibilisiweyo kunye nesonka se-bran kunye neshizi okanye isinquma se ham. Kwaye emva kwemini, gxuma ama saladi kunye nenyama ebilisiwe.
I-kroti nesaladi yesithelo
- ii-kroti-ii-2.
- iinanimpe 450 g
- 1 ipande.
- iivuno - 30 g
- ii-pecans - 4 ii-pcs.
- isipinachi
- I-yogurt ephantsi-i-1/2 indebe
- Ijusi le-Orange - 1 tbsp. l.
Ukupheka:
1. Gweba iinqatyi kwaye unqumle njengomzimba omncinci kunokwenzeka, iinanphale - kwii cubes ezincinci. Ukucoca kwePecan. Yenza izithako ezilungiselelwe izithelo zomvini. Whisk nge yogurt kunye nejusi le-orange. Ixesha le-saladi ne-orange sauce kunye nefriji. 2. Sika i-peach kwisiqingatha ukususa ilitye. Isiqingatha sesiqhamo sinqunywe kumancinci amancinci kwaye sixutywe nesaladi yesithelo sesithelo. 3. Phakamisa iipilati ngeespinashi, iphezulu kunye nomxube wezityalo. Abantu ababandakanyeke ngokuthe ngqo ekuthengiseni okanye kwiintengiso, bachithe lonke ixesha labo endleleni. Umthwalo ongekho ngaphantsi kwezemidlalo, abagijimi. Abasebenzi abanjalo bafuna ubuninzi bezityalo kunye neeprotheni zokutya. Ukutya kwasekuseni, zipheke amaqanda (i-yolk ne-squirrels 2) kunye neetatayi (100 g). Ukuwuthwala kwioli yeoli. Gcwalisa isidlo nge 50 g yeepeysi eziluhlaza okanye ubhontshisi obuhlaza, kwaye usebenze kakuhle ngengqondo, kwi-dessert, usebenzise isaladi yesithelo (250 g). Khetha iziphuzo kwiziphuzo. Ebudeni bemihla, ube ne-snack kunye neziqhamo kunye nemifuno. Gwema ukutya okunamanzi kunye nococeko ukuze imilenze yakho ingabi negazi, kuba iyakusondla.
I-lemon-blueberry muffins
- i-blueberry - 1 iglasi
- umgubo - 2 iikomityi
- ushukela - 3 tbsp. l.
- ukupheka powder - 1/2 tsp.
- soda - 1/2 tsp.
- Iga yogurt ephantsi-2/3 indebe
- amaqanda - ii-2.
- ubisi - 1/4 indebe
- ibhotela -2 tbsp. l.
- i-lemon peel -1 tbsp. l.
- igrargarine yokubumba
Ukupheka:
Phakamisa umgubo kwisitya, yongeza ishukela, isoda, i-powder baking. Bhatisa ibhotela. Whisk amaqanda kunye nomxube. Kwintaba yomgubo yenza i-groove kwaye uthele i-yogurt, amaqanda atshaywayo, ubisi, ibhotela, ufefe i-zest. Gquba ubunzima de kube yinto efanayo. Hlanganisa amajikijolo ahlanjwe kwaye uwasasa ngokulinganayo phezu kwenhlama. 2. Lubricate iibumba kunye negargarine uze uzigcwalise ngovavanyo lwe-2/3. Bhaka ii-muffins kwi-oven ye-degrees 200 engaphambili. Khonza etafileni, sele ucolile. Ootitshala, ngaphezu kobukhali beengqondo, ubuncwane obubonakalayo bubaluleke kakhulu: kufuneka bafunde ezininzi, khangela umsebenzi wekhaya wabafundi. Ukugcina umbono, kubalulekile ukubandakanya kwimveliso yokutya kunye nomxholo ophezulu we-vitamin C kunye ne-polyunsaturated fatty acids (omega-3). Ngoko ngokutya kwasekuseni ulungiselele i-oatmeal porridge kunye ne-blueberries kunye ne-handful of pine nut, usele ijusi ye-orange, kwaye ukuba unamathele ekuzaleni, ukhethe izinto zokutya kwiiklabishi (kungekhona imhlophe - ungalibali ukuba kusekhona imbala, i-Brussels, i-broccoli ne-kohlrabi) kunye intlanzi ye-fat content (mullet, sardine, carp, carp, ityhuna, i-trout).