Iibhononti zamapipi, ngokuqinisekileyo, eziphathekayo, kodwa itafile zezingane zicetyiswa zonke izitya ezifanayo.
Ngokomzekelo, kwimenyu yengane yasenkulisa, iimveliso eziqukethe i-fiber mazibe zikhona imihla ngemihla. Yintoni na? Inyaniso kukuba ayigciniwe, kodwa inceda amathumbu ukuba asebenze njengewashi. Yingakho imifuno ephathekayo enefiber, iziqhamo nesonka kwitafile zezingane ziyamkeleka kuphela. Icandelo elibalulekileyo lokutya kwabantwana iiprotheni zemvelaphi yezilwanyana (inyama, amaqanda, iimveliso zobisi, intlanzi). Nangona kunjalo, kubalulekile ukuba abazali bakhumbule ukuba inyama, umzekelo, ngumngeni onzima wokugaya, kwaye ngoko ke kuyinto engathandekiyo ukuba iwadlulele, makungabi yedwa unikele inyama kumntwana (i-sausage, sausages, sausages), ekubeni umthwalo kwiimathumbu ukwanda kakhulu. Nika okukhethayo ekudleni okunempilo, kwaye kukuncede kule ndlela yokupheka kwaye iluncedo. Ngaba ulungele uvavanyo lwezolimo?
Isobho
Thatha:
♦ 1/3 yenkukhu
♦ 1.5-2 ilitha amanzi
♦ 1 isanqante
♦ I-stalk 1 ye-celery
♦ 1 anyanisi encinane
♦ Iipunipoli ezi-2 zeoli yemifuno
♦ ii-2 zeesitimu ze-lemon
♦ Ukunakekelwa kwama-walnuts
♦ 1/4 indebe yelayisi
♦ ityuwa - ukunambitha
Ukulungiselela:
1. Thululela inkukhu ngamanzi, ulethe ekubiliseni, wongeze iinqatyiweyo, i-anyanisi, i-anyanisi ibe ngamaqhezu amancinci. Pheka yonke into ngobushushu obude de inyama ikulungele. 2. Beka inkukhu eplasiti, ususe amathambo uze usike inyama. 3. Hlanganisa irayisi, uthele epanini elitshisayo lokutywala kunye nebhotela, gaza kuze kube yigolide. 4. Dlulisa ilayisi kumhluzi wenkukhu, ixesha lonyaka ngetyuwa uze upheke uze ulungele. 5. Gaya amanqatha. Kwiiplati, faka iinqununu ezimbalwa zeenkukhu, iinqumle zemonon, i-pinch of nut uzalise umhluzi kunye nelayisi.
I-omelette
Thatha:
♦ 2 zucchini (ephakathi)
♦ 1 ingilazi yobisi
♦ amaqanda amahlanu
♦ Iipunipoli ezi-2 zeoli yemifuno
♦ ityuwa - ukunambitha
♦ i-parsley eluhlaza
Ukulungiselela:
1. I-Squash, i-peel, uthathe iikhabhi, ubeke epanini elitshisiweyo kwaye upheke ioli yelanga kuze kufike ihafu ephekwe. 2. Hlaza amaqanda ngobisi, ufefe i-little, uthele kwi-zucchini. 3. Bhaka i-omelet kwipuvini eshushu ngaphambili. 4. Hlukanisa isidlo esipheleleyo sibe ngamaqhekeza, usasaze kwiiplate uze usebenze, ufefe ngeparsley.
Iipilisi ezinamanzi
Thatha:
♦ 500 g wepilisi elimnandi
♦ 100 g yelayisi
♦ 60 g ye-zucchini
♦ 1 anyanisi encinane
♦ i-parsley eluhlaza
♦ Isibindi sesilwanyana esibilisiwe esingu-200 g
♦ I-60 g soy sauce
♦ 40 g yebhotela
♦ amaqabunga eetetesi
♦ ityuwa - ukunambitha
I-sauce:
♦ i-cream yogrimu engama-200
♦ 1 intsiba ye-anyanisi eluhlaza
♦ iSafron okanye i-curry, ityuwa-ukunambitha
Ukulungiselela:
1. Sika i-anyanisi kunye ne-zucchini zibe yi-cubes, gazinga kwi-bhotela. 2. Ubilise irayisi, udlulise isibindi ngokugcoba inyama uze ungeze konke kwi-pan yokuthamba kunye ne-anyanisi. Gcoba, ityuwa kunye nokufudumala ukuzalisa okufutshane. 3. Susa iziqu kunye nembewu kwi-pepper, uzalise inyama enobuthi kwaye uyinqumle ngokucokisekileyo. 4. Beka i-pepper kwi-baking tray bese ubhaka ehovini kwi-200 ° C imizuzu eyi-15. 5. Nangona i-pepper ibhaka, pheka i-sauce. Dlulisa ukhilimu kwisikhwama, uzisa kwimilenze, wongeze ioli, u-anyanisi ohlaza okotyiweyo, ityuwa. 6. Hlaza kwiiflethi zepilisi ze-lettuce eziplatiweyo, ngaphezulu kwazo zibeke isiqingatha sepelepele. Baphululele phezulu nge-sauce uze usebenze kwitafile.
I-turnip tale
Thatha:
♦ 2 turnips
♦ 2 iipulo ezinkulu
♦ 50-100 g ama-apricot omisiwe
♦ 1 ingilazi yobisi
♦ Itafile e-1, i-spoonful ibhotela
♦ Itafile e-1, i-oononful oil oil
♦ Itafile e-1, i-spoonful honey
Ukulungiselela:
1. I-Finp igwebe ngopopu kwaye uyithulule ubisi olufudumeleyo. 2. Yima ngaphantsi kwesiqhekeza ngokushisa okuphantsi, ugxotha (ungeze amanzi aphekiweyo), de kube yicatshulwa. 3. Gcoba ama-apricots omisiwe ngamanzi abilayo imizuzu eyi-15. Xa ikhula, cwina amanzi, yome iipricot ezomileyo uze ucobe. 4. I-apelisi ye-peel, ekhululekile kwi-core, i-cut fin. Hlanganisa nama-apricot omisiwe, ubusi kwaye ubeke yonke into epanini ukuya kwi-turnips. 5. Thambisa ioli yeoli kunye ne-ukhilimu otyutywe. Ukucima yonke into (ngaphandle kwesiqhekeza) kude kube yimizuzu eyi-15-20.
Casserole itiye
Thatha ukuzaliswa:
♦ 300 g ye-cottage cheese
♦ 1 iglasi yeswekile
♦ amaqanda ama-3
♦ i-vanilla
♦ iziglasi ezi-3 zomgubo
♦ 250 g yegargarine
♦ 1 i-spoonful soda
♦ 1 iglasi yeswekile
Ukulungiselela:
1. Gcoba i-margarine uze uyigubungele kunye nomgubo, uze udibanise izithako eziseleyo ze-hlama kunye nazo. Yahlula intlama ibe ngamacandelo amabini. 2. I-Cottage ushizi uhlambe amaqanda, xuba noshukela kunye ne-vanilla. 3. Beka iifayile kwiphepha lokubhaka: inhlama, ukugxila, kwaye kwakhona kwakhona inhlama. 4. Beka i-casserole kwi-oven esandulele (180 ° C) imizuzu engama-30.
Cocktail yeZithelo
Thatha:
♦ 150 ml yogurt
♦ ibhanana le-1/2
♦ 50 g yeerberberries efriziwe
♦ 1 ithisipuni ye-honey
♦ i-vanilla ipakeki
Ukulungiselela:
1. Hlanza ibhanana, uthathe izicucu ezincinci uze ubeke kwi-blender. 2. Ukuhluthwa kwaye uhlanjululwe kakuhle amajikijolo, wongeze kwibhanana. 3. Phuza i-yogurt kunye nobusi ukuze ufumane amajikijolo, wongeza i-vanilla, whishe yonke into kakuhle nge-blender.
Intlanzi nge sauce
Thatha:
♦ Izidumbu ezintathu zolwandle
♦ 300 g yesipinashi esineqhwa
♦ 1 iglasi yekhilimu
♦ 1/2 lemon
♦ ityuwa, iswekile, umnyama omnyama
♦ Itafile 2. iipuni zeerranberries
♦ itafile e-3. iipuni ze-soy sauce
♦ Itafile e-1. i-spoonful yeoyile yemifuno
Ukulungiselela:
1. Intlanzi yentlanzi, ufafaze ngepilisi. Yizalise nge-soy sauce uze ushiye ukuhamba ngomzuzu wama-20. 2. Isipinashi simele imizuzu eyi-10. Ukucoca, engeza ukhilimu, ityuwa, i-cranberries, upheke enye imizuzu emi-2. 3. Fry pi6y kumacala omabini. 4. Bhoxa umsila kunye ne-blender. 5. Beka intlanzi kwisitya, uthele i-sauce uze uyihlobise nge-wedmon wedges. Bon appetit!