Ukupheka kwezifundo zesibini kwiimifuno

Khawuleza ujabule ukuzonwabisa okudlula ihlobo kunye nekwindla yasekuqaleni - imifuno kunye neziqhamo, njengoko zithi, kwijusi ngokwayo. Ukupheka kwezitya zesibini kwimifuno kuya kukukholisa.

Isaladi yepilisi ngamanothi, ushizi kunye neidiya

Ukupheka:

Amaqabunga enothuse ahlambulukile, adiwe, aze aphuke abe ngamaqhekeza amancinci, anqume ukhukhamba abe ngamadada, i-pepper pulp - ishies, i-cheese - cubes. Amantongomane atyiweyo, amajikijisi eediliya ahluke kumahlumela. Lungisa i-sauce: nquma i-garlic, xuba ngejisi lemon kunye neoli yeoli, ixesha lokunambitha. Zonke izithako zesaladi zidibanisa kakuhle kunye nexesha kunye ne-sauce ephekiweyo.

Ixesha lokupheka: 20 iminithi.

Ngomnye ukhonza 448 kcal

Iiprotheni - i-10 grams, amafutha - 41 grams, i-carbohydrates -13 grams

Pepper kunye nenkukhu

Ukupheka:

Isonka sinqamle kwiikhabhi kunye nefry kwibhotela. Inkukhu kunye neyamatamatayi nayo iyaqhekeza ngamacube, yiphula i-anyanisi eluhlaza kunye negalikhi. Hlanganisa izithako ezilungiselelwe nge-curd, ukhilimu kunye ne-yolk, ugxobhoze kunye nexesha. 2. Gweba i-pepper uze ususe imbewu kwi-pods. I-Pepper kufuneka ifakwe kwinqanaba elungisiweyo, uthele umhluzi, ufafaze ushizi ogayiweyo kwaye ubhake imizuzu engama-20 kwi-180 °.

Ixesha lokupheka: 60 iminithi.

Ngomnye ukhonza u-380 kcal

Iiprotheni - 20 g, amafutha - 25 amagremu, i-carbohydrates-16 gram

Isityikiti kwisonka kunye nepelepele

4 servings

Ukupheka:

Ngama-pods of sweet pepper anqunyulwe "iibhondi", susa imbewu kunye neentlanzi. Lungiselela i-forcemeat. Amaqanda, i-walnuts, i-garlic kunye ne-bhotela, yongeza ushizi, imifino, udibanise kakuhle. Iipilisi zinqunywe kwiindandatho ezinzima. Ngalinye isonka sesonka ubeke umtya we-pepper obomvu uze uyigcwalise ngenyama encancisayo. Emva koko, i-little lapped, faka umgca we-pepper ephuzi uze uzalise inyama enobuthi.

Ixesha lokupheka: 20 iminithi.

Ngomnye ukhonza 270 kcal

Iiprotheni - iigramu ezingama-32, amafutha - 11 amagremu, i-gram e-19-gram

Iipancake zithwetswe ngepilisi e-sweet, isaladi

Ukupheka:

Ukuxuba inhlama yokupaka, ubisi, amaqanda, i-pinch yetyuwa kunye ne-cayenne pepper. Eoli efudumeleyo yokutshisa ama-pancake amancinci angama-4, uwafake kumacala omabini aze abe nombala wegolide. Isaladi yinqumle ibe yimichilo, i-pulp ye pepper e-sweet - cubes. Kwi-pancake nganye, sasaza isalathisi esincinci sepate, ubeke isaladi kunye ne-pepper e-sweet, qhaqa i-pancake.

Ixesha lokupheka: 45 iminithi.

Ngenye yee-250 kcal

Iiprotheni - 11 g, amafutha -14 g, i-carbohydrates -19 g

Isaladi esicacisiweyo

Ukupheka:

Sika iklabishi kwi-inflorescences kunye ne-blanch imizuzu engama-3-4 emanzini abilayo. Iikroti zithwele igrat enkulu. Iziqwenga zepilisi e-sweet to release from the seeds and cut into rings. Dill ehlanjwe. Yenza imifuno. Lungisa isiteshini segesi. Ukubetha ngokukhawuleza ioli yeoli kunye nejisi lemon, ushukela kunye neengca zetyuwa. Ukunambitha, faka i-coriander yomhlaba, umnyama omnyama kunye ne-paprika. Thela isaladi yokugqoka, ugubungele kwakhona kwaye uyihobise, ukuba unqwenela, i-cranberries.

Ixesha lokupheka: 20 iminithi.

Kwesahlulo esisodwa 210 kcal

Iiprotheni - 0 g, amafutha - 10 g, i-carbohydrates - 23 amagremu

Isaladi yeembotyi kunye neenqholi eKorea

Ukupheka:

Amaqanda ubilise kanzima (imizuzu eyi-10), epholile ngaphantsi komlambo wamanzi abandayo, ukucima igobolondo uze uthathe iinqununu. I-anyanisi yinqumle ibe ngamacangci amancinci, i-pulp ye pepper enobumnandi kunye ne-chili-straw. I-parsley. Ubhontshisi obunqiniweyo bunokuphonswa kwi-colander kwaye kuvunyelwe ukucinywa. Iikroti zaseKorea zincinci kwaye zincinci. Zonke izithako ezilungiselelwe ityuwa, i-pepper kunye nokuxuba ngobumnene. Hlanganisa ioli yeoli kunye nejisi lemon kunye nokubetha ngokukhawuleza. I-sauce ephumela ekutheni amanzi asele isaladi.

Ixesha lokupheka: 40 iminithi.

Kwesahlulo esinye sengama-190 ukuya emanzini

Iiprotheni -12 g, amafutha-8 g, i-carbohydrate -11 g

Isaladi kwiimbotyi eziluhlaza

Ukupheka:

Inyama yetyuwa kunye nepepper, vumela ixesha lokucwina (30 min). Emva koko qhaqha ibhotela kwipani yokucoca, ngokukhawuleza ujabise inyama evela kumacala onke, uyibeke kwi-tray yokubhaka uze ubhaka ehovini (imizuzu eyi-10 kwi-180 °). Lungisa isiteshini segesi. I-anyanisi kunye ne-parsley imifino yokucoca, xuba nomxube kunye neoli yeoli. Ixesha kunye neviniga, ityuwa kunye nepepper ukula. Iibhontshisi zibilisa ngamanzi abilayo ngamanzi anamanzi (15 imizuzu), ilahlwe kwi-colander. Isaladi ishiya amaqatha amakhulu okanye aphule. Iingxowa kunye neembotyi ziye zahlulwa zibe ngamacwecwe. Yinqumle inyama kwiibhande ezincinci kwaye ubeke isaladi. Amaqanda kufuneka ahlanjululwe kwaye aphethwe kwiigumbi. Thela ukugqoka okulungisiweyo, ukuhobisa ngeekota iiqanda uze ushiye isidlo ukuze ucoce kakuhle (20-30 min).

Ixesha lokupheka: 25 iminithi.

Ngomnye ukhonza 375 kcal

Iiprotheni - iigremu ezingama-33, amafutha - ama-25 amagremu, i-carbohydrates-4 amagremu

Ulwimi olunemihlathi eluhlaza

4 servings

Ukupheka:

Ulwimi luphekwe ngeengcambu kunye no-anyanisi (iiyure eziyi-2-3), kwaye amanzi aphethwe ngamanzi abandayo kwaye ahluthwe esikhumbeni. Umhluzi umhluzi. Iingxube zokuhlenga. Ngesiqingatha ibhotela ibhakala, uvuselela, umgubo wokukhanya kombala wegolide, uthele malunga ne-1/2 indebe yomhluzi, wongeza iireki kwaye upheke imizuzu emi-5. ITyuwa ukunambitha. Ukuvuselela rhoqo, engeza ibhotela ekhoyo kunye nejisi lemon. Iifesi zifudumele ngokuzaliswa. Yinqumle iilwimi zibe ziincindi, ubeke kwisitya kunye neeperesi. I-Sauce kunye neerinki zenziwe ngokuhlukileyo.

Ixesha lokupheka: 40 iminithi.

Ngomnye ukhonza u-570 kcal

Iiprotheni - 40 amagremu, amafutha - i-gram 20, i-carbohydrates-17 gram

I-vestarian snack

4 servings

Ukupheka:

Lungisa isaladi. Iikotyi zinqunywe kwiinqununu. I-pulullet yepilipele kunye ne-anyanisi eluhlaza igalelwe emacongeni. Hlanganisa ikhukhamba, isilili kunye nesiqingatha se-anyanisi eluhlaza. Ixesha kunye ne-soy sauce, ijusi yelimu kunye neetafile ezi-2. iipuni zeoli yemifuno. Iilentili ukuhlela nokubilisa (iminithi eyi-10), ke, ukucoca amanzi, ukutshiza. Hlanganisa i-ginger yomhlaba, i-anyanisi eluhlaza, i-yolk kunye nama-biscuits. Ixesha lokunambitha, ukumbumba iincinci ezincinane uze uzifake kwioli yezolimo. Sebenza nge saladi.

Ixesha lokupheka: 40 iminithi.

Kwakhonza omnye, 490 kcal

Iiprotheni - 20 g, amafutha - 18 g, i-carbohydrates - 36 g

Isaladi ye-Bean nenkukhu

8 servings

Ukupheka:

Ubisi lwebele lwebhokhwe ubilise kwaye udibanise. Hlukanisa izandla kwiimbombo ubude be-4-6 cm. Sika utamatisi ube ngama-halves, susa iziseko ze-pedicels, unqume inyama kwiikerubhi ezinkulu. Amaqanda ubilise kanzima (imizuzu eyi-10), pholisa kwaye ukhuphe igobolondo. Emva koko bhala kwi-grater enkulu. Iikhukhamba, ngaphandle kokucubungula, zinqunyulwe kwiibhubhu ezincinci. Yongeza zonke izithako, faka iiembotyi ngaphandle kowamafutha, ixesha kunye ne-mayonnaise, ityuwa encinane kunye nokuxuba. Vumela ukunciphisa imizuzu engama-15 ukuya ku-20 kwaye usebenze etafileni, ukuhlobisa isaladi elungiselelwe kunye neqabunga eliluhlaza kunye neengceke zekhukhamba.

Ixesha lokupheka: 15 imizuzu.

Ngenye yee-250 kcal

Iiprotheni - 24 g, amafutha - 20 g,

Kuyinkosikazi yenqaku

Ukugcina umbala wemifuno eluhlaza, kufuneka ubiliswe ngamanzi abilayo ngobuncu. Amanzi akayi kuba nexesha lokupholisa xa ebeka imifuno, ukuba ibilisiwe kwiindawo ezincinci. Imifuno eluhlaza ngokutsha ngokucetyiswayo inconywa kumxube wee-1-2 wezipuni zamanzi ashushu kunye nebhotela.

Ukuze ube mnandi kakhulu, kufuneka ulungiselele oku njengolu: uthele iimbotyi ngamanzi (kwisilinganiselo se-1: 3), ukuzisa kwimilenze, ususe ekushiseni uze ushiye iiyure eziyi-2-3. Emva koko gcoba iimbotyi kwi-peel thick, emva kokuba emva kokuthuma kuya kususwa lula. Iimbotyi ezinjalo zinokupheka ngemizuzu eyi-15 nje.

Zomibini iibomvu ezibomvu nezimhlophe kufuneka zihlulwe ngaphambi kokupheka: phakathi kweenqanawa zivame ukuza amacwecwe. Emva koko iilentile zilisiwe ngamaminithi angama-20 emanzini (2 iiglasi zamanzi nge-1 indebe yomkhiqizo).

Isaladi ehluno

Ukupheka:

I-anyanisi igqitywe ngamacangci amancinci, ufafaze i juisi kwaye ushiye imizuzu emi-5-7. I-garlic mayeke kwi-press, sinqumle imifino kakuhle. I-Feta igawulwe kwi cubes, utamatisi kunye namakhukhamba - isangqa. Zonke izithako ezilungiselelwe zidibaniswe ngqolowa neminqumo. Iityuwa kunye nepepper ukula, uthele ngeoli yeoli kunye nokuxuba.

Ixesha lokupheka: 15 imizuzu.

Kwenye inkonzo, i-156 kcal

Iiprotheni - 12 g, amafutha - 7 g, i-carbohydrates - 11 g

Isaladi kunye nomsizi womsizi

Ukupheka:

Yinqumle isonka sibe yimichilo kunye nefry kwibhotela (imizuzu emihlanu). I-kroti kunye neparsley ehlanjwe ngamanqatha amancinci, ikhukhamba kunye neetatayi - imijikelezo, iindlovu zanisi. Shiya i-lettuce ngeengcezu ezincinci. Yonke ingxube. Ioli ehlwayiweyo igaya ngesardadi. Ukuqhubeka ugaya, uthele iviniga. Iityuwa, ipepper kunye nesaladi yonyaka kunye ne-sauce esiphumela. Sasala kwiiplate kwaye ufefe ngamacroutons.

Ixesha lokupheka: 30 iminithi.

Kwesahlulo enye 240 kcal

Iiprotheni - 33 g, amafutha - 15 g, i-carbohydrates - 27 g