Umxholo wezinto ezincedisayo kwi-100 g yemveliso: 56 kcal. I-Beet - umthombo omuhle wamavithamini A, C, iqela B, PP. Iqukethe iodine, i-potassium, i-magnesium, i-calcium, isinyithi, i-manganese, ithusi, i-beta ne-bioflavonoids. Ukulungisa izitya kwi-watermelon, uya kulondoloza ixesha kwaye ujonge izihlobo kunye nemenyu yokuqala.
Isaladi ye-Beetroot ne-cottage cheese
- 300 g cottage shiese
- 500 g ye-beetroot
- 100 g yemigodi yemigodi
- 100 g ye-walnuts eqoshiwe
- 100 g ye-greenery
- parsley
- 6-7 tsp. imayonnaise
- 1 i-anyanisi enkulu
- 3-4 amaqanda abilisiwe
- ityuwa kunye ne-cumin ukunambitha
Ukupheka:
Geza ii-beet upheke uze wenze. Amaqanda ubilisa kanzima kwaye apholile. I-Porridge kunye ne-dill i-rinse, eyomile kwaye igaya. I-bulb ihlambuluke kwaye idibanise kakuhle. Sika amaqanda kwiikhabhi ezincinci. Hlanganisa kwisitya se-cottage cheese, amaqanda, i-walnuts, imifino (shiya umncinci ngomhlobiso) kunye no-anyanisi. Yongeza ityuwa kunye ne-cumin ukunambitha. I-Beetroot ixutywe kwi-grater ephakathi kwaye ibeke isidlo. Faka isiqingatha se-mayonnaise kuso uze uhlanganise nomxube we-curd. Phala isaladi kunye nesiqingatha sesibini se-mayonnaise uze ufefe ngemifuno.
Turkey for turkey
Ukukhetha kwivenkile phakathi kwesityiki kunye nenkomo kunye ne-turkey, wena, njengomxhasi wesondlo esifanelekileyo, kunjalo, khetha ukhetho lwesibini. Kunjalo, kodwa phawula ukuba inyama ifihliwe phakathi kwezonka ezimbini. Ngamanye amaxesha kwi-sandwich ene-turkey unokufumana inyama emnyama kunye nesikhumba, okwenza oku kutya kukule ikhalori kunye ne-greasy. Ukuzikhusela kwi-kcal 200, phulaphula iingcebiso: "Khetha inyama emhlophe: iqulethe i-90% engaphantsi kweoli. Yaye ukuba isonka sakho sasingasandulanga, kongeza anyanisi, i-pepper ebomvu kunye nesardadi. "
Iipilisi ezifakwe kwiindawo zokutya
Ngubani namhlanje onokumangaliswa yilo sidlo? Enye into yokuba ubapheka ngokuzaliswa kweeshizi ezingaqhelekanga!
6 izibonelelo zesitya
Ukulungiselela: imizuzu eyi-15
Ukulungiselela: imizuzu engama-25
- 6 I-pepper yaseBulgarian,
- 4 iziqu ezinkulu zeeeks, uthathe kwiindawo ezi-2 kwaye ucoliwe
- I-1/2 indebe iqoke ii cubes ezinzima zeeshizi
- 1.5 iikomityi zokutya
- I-1/2 indebe ye-fat-fat cream
- 4 amaqanda abamhlophe
- 1/4 indebe ye-cream ye-cream
- ityuwa, ipepper ukula
- I-1/2 indebe igugile umgubo wengqolowa
- ioli yomnqumo kwi-sprinkler
Ukucwilisa i-oven ukuya kuma-200 ° C. Beka iphepha lokukhupha kwi-baking sheet kunye nepelepele kuso. Bhaka kubo malunga nemizuzu engama-2 de baxutywe. Bakhuphe kwaye uvumele ukupholisa. Kwisitya, udibanisa ushizi, ukhilimu ogwebileyo kunye nesiqingatha se-anyanisi eqoshiwe. Qala ngomxube wee-half pepper. Hlanganisa iiprotheni zibe ngethambile. Imiqulu egcweleyo yepilisi ehamba ngomgubo. Ncothula ngobumnandi iipilisi zibe yi-protein foam, uze uqoke kwi-breadcrumbs. Beka i-pepper kwi-grate ityuwa, i-pepper uze ufefe ngeoli. Bhaka i-20 imizuzu de ukutywa kwegolide. Hlanganisa i-anyanisi esele kunye ne-ukhilimu omuncu. Uze uthele umxube ngepilisi eshushu.
- I-dose ephawulekayo ye-calcium iqukethe amakhiwane omisiwe: 250 mg nge-100 g (ngokulinganayo ngesisindo somlinganiselo wobisi bonke ukuthelekisa, kuphela 28 mg). Nangona kunjalo, ungakulibali ukuba le mveliso ibumnandi kakhulu kunye nekhalori ephakamileyo. Ngama-gramu ayi-100 - ama-480 amagremu eswekile. Ubuncinane ubuyekeze ngokukhawuleza ukunyamezela kwamakhiwane omisiwe kunye nosizi, ngemizuzu embalwa, uyibilise ngokushisa okuphantsi kwamanzi okanye kwijusi yeziqhamo. Iindaba ezilungileyo kulabo abangazithandi iintlobo zeentlanzi. Amakhiwane, njenge-trout okanye i-salmon, ngumthombo ococekileyo we-omega-3 kunye ne-omega-6 i-polyunsaturated fatty acids, enokukunceda ukukhusela izifo ze-cardiovascular and incological diseases (kubandakanya umdlavuza webele).
- Umzobo sisiqhamo esinesikhumba esibucayi kakhulu, asinyamezeli ukuthutha. Ngoko ke, iziqhamo ezifunekayo ukuya kwindlela ende, ziqokelelekanga kwaye zivuthwe ngokupheleleyo elangeni, amakhiwane angalingwa kuphela kwilizwe lokukhula kwalo.
- Amakhiwane awona nje isiqhamo esihle kakhulu. Kudibeneyo ngokufanelekileyo kunye nemveliso emininzi kwaye kuyamangalisa into enhle kwiinkampani ngewayini, ubusi, iintlobo ezininzi ezifana ne-ginger, i-clove, i-sinamoni, kunye ne-ham kunye neelitrus (iimon kunye nama-oranges).
- Ngokomxholo, uPlato wacebisa abadlali bamaGrike ukuba badle amakhiwane amaninzi, kwaye namhlanje esi siqhamo sisoloko sibizwa ngokuthi "isiqhamo somoya." Akumangalisi, kuba iqukethe ii-carbohydrates, ezinika amandla (20 g ngalinye kwi-100 g ye-pulp), i-fibre engakuvumeli ukuba ufumane (3 g), iivithamini A kunye neB, kunye nezinto ezilandelelanayo: i-calcium, i-potassium, isinyithi, i-magnesium , ubhedu.
- Khetha iikhiwane ngokucophelela, kuba ilahleka kalula. Futhi ugcine kwifriji ngaphandle kweentsuku ezingama-2-3 ezingahlambulukanga kunye nesitya esivaliweyo. Musa ukukhutshwa ngolu hlobo olumnandi xa unenkinga ngeentso okanye ngesilonda. Amakhiwane ayingxenye yeqela lokutya elinomlinganiselo obalulekileyo we-oxalic acid, apho kuvela khona amatye e-oxalate.
- Ngexesha le-PMS, yidla izithelo ezimbalwa zomkhiwane. Umthombo ongcono kakhulu we-vitamin B6 (ngo-mg nge-100 g ye-fetus), ojongene nokuveliswa kwe-hormone serotonin, kunye nokuthintela ukugcinwa kwamanzi nokuvuvukala. Ingxenye eyongezelelweyo yalezi ziqhamo ezimnandi ayiyi kuba yinto engabonakaliyo kwabasetyhini abasebenzisa izithintelo zokukhulelwa, ekubeni ukusetyenziswa kweepilisi ze-hormonal kunye neentlanzi zibhubhisa emzimbeni iivithamini zeqela B.