Ukwindla ukutya le recipe ifanelekile:
Ngeveki zeveki
Ukutya kwasekuseni: ukusetyenziswa kwe-muesli ngobisi obisikiweyo, i-1puni yepilkisi, inxalenye yeeriteji kunye neziqhamo ezicatshulwa.
Njalo
isiqwenga esikhulu sezonka zesininzi nge-margarine e-fat-fat, esivela ngasentla sifaka ii-150 grams zeembotyi ezibhaka kwi-tomato sauce, isiqingatha se-grapefruit.
Njalo
isiqwenga sesonka sesonka kunye ne-margarine e-fat-fat, isiqingatha seqabile, 1 iqanda elibilisiweyo okanye i-150 grams yogurt.
Njalo
I-150 ml ye-yogurt encinci ye-fat nge-orange encinci, ibhanana, i-1punipoon flaxseed kunye ne-1 ithispoon ye-honey.
Ixesha lesidlo: thabatha i-400 ml isobho se-mushroom, ngenxa yoko sipheka kumakhowa omlilo omnene, kwengeza i-flavorings to taste, i-anyanisi, i-garlic, imifuno, inokutshatyalaliswa kwi-blender kunye ne-50 grams yezonka zesonka.
Okanye
Ilayisi ngamanqatha kunye neziqhamo
Kwiingxenye ezi-2, thabatha iigremu ezili-100 zeerayisi ebomvu uze uzipheke, uze uzipholise. Hlanganisa irayisi kunye nama-gramu angama-25 weenantsi eziphosiweyo, kunye ne-50 grams of fresh beans, i-1punipuni yembewu yelanga, i-bhanki eqoshiwe, i-halves ye-apricots eqoshiwe, ixesha kunye nomxube we-peaspoon ye-pea, i-seasoning ukunambitha, i-juice kunye ne-2 tablespoons yogurt ephantsi. Ukulungiselela i-dessert, ukukhonza iziqhamo, ngokwentetho yakho.
Okanye
Pizza e mifuno
I-servings e-2: i-smear i-cake pizza elungiselelwe, unamathisele utamatisi, ubeke imifuno ehluthiweyo ukunambitha, yongeza imifuno eluhlaza, amakhowe kunye neminqumo. Phezulu nge-drop of 50 grams of cheese hard cheese kwaye ubeke amacwecwe e-soy cottage cheese. Bhaka kwihhavini imizuzu engama-20 kwiqondo lokushisa lama-degrees Celsius angama-200. Khonza ngenxalenye enkulu yesaladi eluhlaza.
Okanye
Iifatates ezibhaka ngebhotela
1 ukukhonza: bhaka iigremu ezingama-225 zeebhatate, xuba nepunipoon yebhotela. Masifudumele epanini yocingo kwaye ungeze ipoyiji ye-1 ye yogurt etyutyweyo kunye nexesha lexesha. Sisebenzela ngeentlobo zeembotyi ezihluma kunye nesaladi (imifino, ukhukhamba, izaqathe, iklabishi, i-lettuce, imifuno).
Isidlo
Isitshalo seqanda
I-servings e-2: usike i-eggplant enkulu, i-half-smear ye-tablespoon yeoli yeoli, unyaka kunye ne-taste kunye nokubhaka ehovini, ekushiseni kwama-degrees angama-190 imizuzu engama-20, kwi-pan yokutshiza, de kube i-eggplant ibe yi-golden hue. Dlulisa isitshalo seqanda kwi-mold, ufefe i-75 grams yeeshizi, uphuze i-250 ml ye-tomato sauce, ufefe iziqhekeza zesonka se-okusanhlamvu uze ufefe ngamantongomane atyiweyo kunye nepuniji yeeshizi. Bhaka ngesigama seyure uze usebenze ngesonka esinesisindo (25 grams) kunye nesaladi eluhlaza.
Ubhontshisi obomvu
Kwi-servings e-2: siya kusifudumisa isiqingatha sepuniji yeoli yegesi kwipani yokucoca, udlule i-anyanisi enqambileyo kumbala wegolide kuyo. Yongeza ipowpi yepilisi, i-clove eqoshiwe, i-red red pepper, i-teaspoon ye-cumin, i-dessert spoon ye-paprika yomhlaba, igxobhoza kunye nefry. Thatha amagremu angama-400 amabhontshisi asemathinini, ityuwa umbane kuwo, engeza amagremu angama-400 yamathanga atyhidiweyo asemathinini, ixesha lokutya. Gcoba okubhalwe kwipeni yokucoca ngamaminithi angama-30 phezu kobushushu obuphantsi, gubungela lonke ixesha. Emva koko ufeze ama-25 amagremu eshizi kunye nendawo phantsi kwe-grill okanye kwi-oven. Khonze kwikhadi elikhulu le-saladi eluhlaza.
Ngeveki ungadla oku:
Isidlo sakusasa: isitya esincinane se-muesli kunye nobisi, amajikijolo, iziqhamo, i-tablespoon ye-flaxseed.
Ukutya okuyi- 400 amagremu wesobho esenziwe ngamanzi okanye esilungele, 1 isonka se rye okanye isinkwa sesinkwa, i-orange.
Ukutya
Macaroni kunye nokuhlobisa
Ubilise kwi-pasta yamanzi enamanzi, kongeza ioli yeoli, imifino okanye isipinashi, igramaki ezili-10 zeeshizi.
Okanye
Ukutshiza imifuno ngamakhowa
Kwi-servings e-2: siza kufudumala kwisikhwama ipoyilepuni yeoli yeoli, ucoce u-anyanisi othoyiweyo kuze kube yigolide. Ngeli xesha, sinciphisa ama-200 amagremu amazambane zibe ngamacube. Sifaka i-clove yegalikhi, i-teaspoon 1 ye-coriander, i-paprika, i-cumin, ne-pinch yesafron. Beka iipuniwe eziyi-5 zomhluzi, i-200 amagremu we-tomato echithwe ngamanzi, 75 grams yemifuno, i-175 gram yamakhowe kunye namazambane, i-seasoning ukunambitha. Hlanganisa uphinde upheke kwihhavini okanye kwisitofu, kude kube yimifuno ithambile, ufafaze ama-gram 25 weeshizi uze uphinde ufake phantsi kwe-grill okanye kwi-oven.
Sisebenzela ngesonka esibuhlungu.
Ngoku siyazi indlela yokuzisa ngokukhawuleza umzobo. Ngokutya okunjalo malunga neveki ezimbini uya kunikwa intuthuzelo kwaye ukhululeke. Kwaye uya kulahleka ubunzima xa ubongeza imidlalo ekudleni kwakho kwekwindla.