Gazpacho
Ixesha lokupheka: 40 iminithi.
Kwesahlulo 213 kcal
Iiprotheni - 3 g, amafutha - 1 b g, i-carbohydrates - 13 g
- 2 i-anyanisi ebomvu
- 1 ipod ya pepper ebomvu
- 1 ikhukhamba entsha
- 2 Utamatisi ovuthiweyo
- 3 clove yegalikhi
- ityuwa elwandle
- Itafile 1. i-spoonful yewayini iwayini emhlophe
- 70 amagremu enamathisela utamatisi
- 100 ml yeoli yeoli
- Itafile 1. isipuni sejisi lemon
- 1 ilitha yejisi yetamatato
- iindimba ezimbalwa ze thyme
- 2-3 amaconsi eviniga ye-balsam
Ukupheka:
1. Sika intloko kwisangqa sesigidi. I-pod i-sweet pepper cut cut in half, susa umnqweno ngembewu, i-pulp ukuze uyinqume. 2. Gweba ikhukhamba uze uthathe amacwecwe. Utamatisi ukuba udlule ngamanzi abilayo, cima, uthinte ii cubes zibe ngamagubhu. 3. Dlula igalikhi ngokushicilela. Izithako ezilungiselelwe zixutywe, zongeza ulwandle ityuwa, iviniga, ioli yeoli, i-lemon kunye neyamatamatayi, i-tomato unamathele. Esikhundleni sokunamathisela utamatisi, ungathatha enye itamatato ngaphandle kwesikhumba, uyisula nge-colander eneeseli ezincinci. Shiya isobho okungenani iiyure ezingama-2 kwiqrijini (mhlawumbi ebusuku). 4. Gaya amagatsha e-thyme. Yongeza kumxube ocolile, yongeza ityuwa ukunambitha nokuxuba. Iviniga yebhasamu iyongezwa kwangoko ngaphambi kokukhonza. 5. Ngokhetho, unako ukukhonza ngeenxalenye zeenkukhu ezibilisiwe okanye inyama yenkomo, i-shrimps, iinqabunga zengqolowa.
Isaladi eluhlaza kunye neenantsi
Ixesha lokupheka: 25 iminithi.
Kwesahlulo esinye, 174 kcal
Iiprotheni - 3 g, amafutha - 16 g, i-carbohydrates - 8 g
- 300 g iklabishi
- 2 ikhukhamba ephakathi
- 1 ipod yepilisi elibomvu elibomvu
- 1 iqela ledayilithi
- 1 iqela le-lettuce
- Itafile e-2. iipuni zeepineti
- Itafile e-3. ipoyileji yeoyile yemifuno
- 1 ipini yetyuwa
Ukupheka:
Sika iklabishi ngeminyundu encomekileyo, ufefe ityuwa uze uyihlabe. Shiya imizuzu eyi-10 ukuze uhlukanise ijusi. Iikhukhamba zithatha igrat enkulu. Ukuba intambo yekhukhamba inqabile, yinqumle. Ukukhupha isikhumba phakathi kwesiqhamo ukuya eziphelweni, ubuhlungu buya kusasazeka phezu komhlaba wonke wemifuno. Gxuma i-pepper ngesigamu, susa imbewu kunye neengqungquthela ezimhlophe, unqume inyama ibe yimichilo emincinci. I-Salad ukuhlunga, isiqingatha seqabunga lamaqabunga aqwengqwe okanye aqhekekileyo. Dill ehlanjwe. Iisedare zomsedare, ezivuthayo, kwi-pan yokucoca ngaphandle kweoli (8-10 iminithi). Izithako ezilungiselelwe zixutywe, ikhefu kunye neoli kwaye zifafaze iipinki ezipholile. Amaqabunga aseladi asele asetshenziswe kakuhle kwisitya seladi, phezulu ufake isaladi elungiselelwe.
I-pike ipakeki enezinto eziluhlaza
Ixesha lokupheka: 35 iminithi.
Kwakhonza enye i-336 kcal
Iiprotheni-33 g, amafutha -11 g, ama-carbohydrate-25 amagremu
- 1 beetroot
- 1 ingcambu yeparsley
- 1 anyanisi
- 1 apula
- 1 peari
- Itafile 1. i-spoon yeoyile yemifuno
- 100 ml yejusi ye-apula
- 50 ml yeviniga ye-aple cider
- 2 iziqu ze-anyanisi eluhlaza
- I-1/4 yeengcambu ezixakekileyo
- Itafile e-4. iipunipoon ukhilimu omuncu
- ityuwa
- 600 g pike ipilki
- Itafile e-2. ibhotela
Ukupheka:
Imifuno kunye neziqhamo zigawulwa zibe yi-cubes kwaye zidlula kwioli yezolimo (imizuzu emi-5). Phalaza kwijusi kunye neviniga, yongeza ityuwa, udibanise phantsi kwesiqhekeza kwenye imizuzu eyi-10. Hlanganisa i-anyanisi eluhlaza kunye neendandle. Horseradish grate kwi-fine grater kunye nokuxuba ukhilimu omuncu. Yinqumle iifake ze-pike zibe ziqhekeza, zongeza ityuwa kunye nefry kwibhotile (3 imizuzu kwicala ngalinye). Beka intlanzi kwiplate ngeesitya sokutya. Thela i-horseradish ngekhilimu omuncu uze ufefe nge-anyanisi entwasahlobo.
Isaladi yenyama yenkukhu
Ixesha lokupheka: 25 iminithi.
Kwesahlulo esinye, 174 kcal
Iiprotheni - i-G. g zamafutha-16 g, i-carbohydrates-8 g
- 1 iqela lomvuzo
- 500 g yenkukhu yenkukhu
- Itafile e-2. iipuniwe zeoli yevini yamagilebhisi
- 175 weediliya ngaphandle kwemikhosi
- Itafile 1. i-spoonful wine vinegar
- ityuwa
- 25 g yeepineti
Ukupheka:
Amaqabunga eetetesi ahlelwe kakuhle kwiiplani ezine. Kwipani yokucoca, ukutshisa ioli kwiimbewu zamagilebhisi, ubeke inkukhu yenkukhu kunye nefry, ngokukhawuleza uguqulwe. Xa isibindi sithola umbala omnyama obomvu, susa ipenki yokucima emlilweni. Iidiliya zamagilebhisi ukuba zihluthe amahlamvu kwaye zongeze esibindi. Phula iviniga kunye nexesha lokunambitha. Hlela isitya esilungisiwe kwiiplate kunye ne-saladi uze ufefe ngeentonga zepine.
Misochki kunye nesaladi ye-grapefruit
Ixesha lokupheka: 30 iminithi.
Ngomnye ukhonza 270 kcal
Iiprotheni-27 g, amafutha-45 g, i-carbohydrates -14 g
- 1 inkukhu yenkukhu
- 1 i-anyanisi ebomvu
- 2 grapefruit
- 50 g walnuts
- 150 g ushizi
- Itafile e-2. ipofile yeoli yomnquma
- ityuwa
Ukupheka:
Pheka i-fillet (10-15 iminithi) kwaye uthathe iinqununu, iindlovu zantlanu. Sika i-grapefruit ibe yi-halves, isuse inyama uze uthathe izicucu ezincinci. Nuts ucofa. Sika ishizi zibe ngamacube. Hlanganisa u-anyanisi kunye ne-pulp yamacrofruit, i-fletlet, i-nut kunye noshizi, ixesha leoli ngeoli. Isaladi esiphumelayo ifakwa kwi "izitya" ezivela kwinqanaba lomvini.
Kwinqaku
■ Ukukhusela ukutya ukuba ube yityhefu
Nokuba izitya eziwusizo zinokubangela ingozi ukuba awukwazi ukugcina imiqathango kunye neemeko zokugcina kwazo. Zama ukutya kuphela ukutya okulungiselelwe ngokutsha, ngakumbi inyama, intlanzi kunye neenkukhu.
■ Iinkonzo ezincedo kubasetyhini
Kuvela ukuba uluhlu lwemveliso enenzuzo kumzimba wesetyhini. Iquka amaqela amathathu: iimveliso zobisi ezimuncu (i-kefir, i-yogurts kunye ne-yogurt - umthombo omuhle we-calcium), intlanzi (abaphengululi bezilwanyana bacebisa ukuya kuma-servings amathathu ngeveki) kunye nemigqabi.
■ Ukuziqhelanisa umntwana ngokutya okunempilo
Ukuba unyanzela umntwana ukuba adle ukutya okunempilo, unokukwazi ukufezekisa. Indlela ekhawulezayo kukuba ufundise umntwana ukuba asebenzise izitya ezisebenzayo ngomzekelo wezinto ezikhethiweyo zokuthandwa kwabazali. Musa ukubeka imeko yokuba umntwana uya kufumana iilekese emva kokutya ukutya okunempilo. Kungcono ukuthembisa into engenakulinganiswa, njengokuya echibini okanye kwi-cartoon.