Ngethamsanqa, ngoku iifasitrakthi zinika ukhetho oluninzi lwee-fat fat (cheeses) ezinokuthi, kunye nomxholo omkhulu weprotheni kwaye luncedo kumathambo e-calcium. Khetha i-cheeses ephantsi ye-calories, efana ne "Feta", "Mozzarella" kunye neeshizi zebhokhwe, okanye iinguqu ezincinci zeoli, ezifana ne "Cheder", "Swiss" okanye "Gouda". Kwaye uhlale ucingca xa upheka kunye naluphi na uhlobo lweshizi; i-cheese eninzi - oku yiyo yonke into efunekayo ukwenza isitya esiqhelekileyo sibe yinto enqabileyo. Isondlo esifanelekileyo sokulahleka kwesisindo, zokupheka - isihloko sesihloko.
Mamaliga kunye ne-cottage cheese kunye ne-shrimps
4 servings
Ukulungiselela: imizuzu eyi-12
Ukulungiselela iresiphi: imizuzu engama-8
Iikomityi ezi-3 ezingenakunyakazi; I-3/4 indebe ye-cornmeal fullmeal; I-1/4 indebe ye-fat curd cheese; 2% ye-oyile yeoli yeoli; 1 iqela le-anyanisi eluhlaza okotyiweyo; Ii-clove ezine-garlic ezigqithisiweyo; Ama-450 g amakhulu ama-shrimps ahlambulukileyo eneemisila (iziqwenga ezingama-21-30); 500 g yeetamatati zeCherry zinqunywe kwisahlulo; ityuwa kunye nepilisi emnyama emitsha.
Ukulungiselela iresiphi:
Kwipuphu ephakathi, bilisa umhluzi phezu kobushushu obuphezulu. Hlanganisa umgubo wengqolowa, uvuselele kwaye unciphise ubushushu. Khubaza uphinde upheke imizuzu engama-7, uvuselela ngamanye amaxesha. Yongeza i-cottage shizi uze udibanise ukudibanisa kakuhle. Khupha uze ubeke eceleni. Ngoxa upheka umgubo wengqolowa, kwi-large non-stick, ukutshisa i-pan ukutshisa i-oyile phezu kobushushu obuphezulu. Yongeza i-anyanisi, i-garlic kunye ne-shrimp ne-gazinga imizuzu emi-2. Emva koko faka utamatisi uze upheke enye imizuzu engama-2, okanye ude umquba ube ngepinki elula (oku kuthetha ukuba uphekwe). Ixesha kunye neetyuwa kunye nepepper ukula. Ukusabalalisa i-mamalygu eshushu kumacwecwe amane amancinci. Ukusebenzisa inxalenye ye-spoon ye-spovex, yenza i-groove phakathi kwendawo nganye yokukhonza kwaye ufake kuyo 1 ingilazi yomxube kunye ne-prawns. Ixabiso lentlawulo yomntu omnye (ii-3/4 izindebe ze-hominych kunye ne-1 indebe ye-shrimp), i-22% yeenqatha (i-7 g, i-2 g yeoli egcweleyo), i-39% ye-carbohydrates (27 g), i-39% yeeprotheni (27 g), i-1 g ye-fiber, ama-54 amagremu mg we-calcium, 4.5 mg yentsimbi, 853 mg ye-sodium, 283 kcal.
I-pasta yangempela kunye noshizi
4 servings
Ukulungiselela: 2 imizuzu
Ukulungiselela iresiphi: imizuzu eyi-18
230 g ye-spaghetti pasta; 3 tbsp. iikomityi zomgubo; I-3/4 indebe ye-inkukhu engenakususwa; Indebe ye-3/4 yobisi echithwe ngaphandle kokushukela; 85 g (malunga ne-1 iglasi) ye-Swiss ushizi ephantsi, ephukile; 85 g (malunga ne-1 indebe) ye-fathedal "Cheddar" ye-fat-fat, ephukile zibe ziqhekeza; Ityuwa kunye nompompo omnyama omtsha wokutya; 1 tbsp. i-spoon ye-breadcrumbs eneziqholo.
Ukulungiselela iresiphi:
Pheka i-pasta ngokuya kwimiyalelo kwiphakethi kwimeko "ye-aldente" (imeko xa i-paste ikulungele kwaye ihlala ingqongqo, ingagqithiswa). Nangona ii-macaroni ziphekwe, epanini elingaphantsi komhlaba, uthele ngomgubo. Yongeza umhluzi nobisi, gxuma umxube nge-whisk. Beka isigubungelo kwindawo yokufudumala kwaye uqhubeke ukugubungela imizuzu eyi-10-de kube umxube uqande kwaye uqale ukuqhuma. Susa ukutshisa kwaye udibanise kule mxube wezo zombini iintlobo zeeshizi. Ixesha kunye neetyuwa kunye nepepper ukula. Gquba umsila ngesibindi kwaye ubeke eceleni. Thela i-breadcrumbs ibe yincinci encinci ye-frying pan kwaye uvule umlilo obuthathaka. Dryers the crackers, ngamanye amaxesha udibanisa i-pan yocingo, imizuzu 3-4, de kube baqhenqa. Beka i-pasta phezu kwe-sauce yeshizi. Yandisa ipasta ibe ngamacwecwe uze uyihlobise nge-crisps.
Ixabiso lentlawulo ngokukhonza (1/3 indebe), i-18% yeoli (8 g, 4.5 g)), 57% i-carbohydrate (56 g), i-25% iprotheni (25 g), i-2 g i-fiber, i-495 mg i-calcium, i-3 mg wensimbi, 685 mg ye sodium, 394 kcal.
Isaladi yenkukhu kunye nama-oranges kunye ne-Feta ushizi
4 servings
Ukulungiselela: imizuzu eyi-15
Ukulungiselela iresiphi: imizuzu emi-5
2 iifuni zeoli zeoli; Iinqununu ezintathu zenkukhu yenkukhu ngaphandle kwesikhumba namathambo, uthathe iinqununu; 1 i-clove ye-garlic ekhutshiwe; 1h. isipuni sesinki esomileyo; 6 tbsp. iipuni ze-orange concentrated concentrate; I-1/4 indebe ye-aple cider viniga; 2 tbsp. iipuni ze-Dijon lwesardard; ityuwa kunye nomsila omnyama omtsha wokutya; Iiglasi ezili-12 zeepinashi; 2 ii-oranges ezihlanjululwe, zihlulwe zibe ziinqununu; I-1/4 indebe yamasiliya omhlophe; 110 amagremu we-Feta ushizi (malunga ne-1/2 indebe).
Ukulungiselela iresiphi:
Kwi-pan enkulu yokukhenkca ipom, ukutshisa ioli phezu kobushushu obuphakathi. Faka inkukhu uze upheke malunga nemizuzu engama-2. Yongeza igarlic kunye ne-mint kwaye uqhubeke ufuna ukunqanda eminye imizuzu emibini. Nciphisa ubushushu kwaye ungeze i-orange concentrate, iviniga ne-mustard. Ixesha kunye neetyuwa kunye nepilisi. Kwisitya esikhulu se saladi, faka isipinashi, ii-oranges kunye neerinki. Beka inyama ebushushu kwi-saladi kwaye udibanise ngobumnene. Phuma kwiiplani ezine uze uyihloze phezulu nge-Feta cheese. Ixabiso lesondlo lomntu okhonzayo (iifom e-3 zesaladi kunye ne-30 g ye-Feta ushizi), i-29% yeenqatha (12 g, 6 g yeoli egcweleyo), i-36% ye-carbohydrate (33 g) 35% yeeprotheni (32 g), i-7 g ye-fiber, 377 mg ye-calcium, 6.5 mg yentsimbi, 557 mg ye-sodium, 373 kcal.
Yiba ngumbutho weeshizi, yiyiphi imigaqo ebhalwe kwilebula:
I-cheese enomlinganiselo wokuncitshiswa kwamafutha ubuncinane ubuncinane be-25% kunotshisi kunye nomxholo oqhelekileyo. Ngoko, kwi-30 g ye "Cheddar" eqhelekileyo iqulethe i-8 g yeoli, kunye ne "Cheddar" kunye nomnxeba onciphise umthamo - 6 g.
I-calori ephantsi
Ubuncinane ama-50% angaphantsi kwamafutha ngaphezu kweshizi. Kwi-30 g ye-calori ephantsi "iCheddar" iqukethe 4 g weenqatha.
I-Cheese ene-fat fat content
Ngama-30 g weeshizi aqukethe i-3 grams yeenqatha.