Ukupheka - zokupheka zokupheka

Ukupheka okulula, ukupheka zokupheka kuya kukukholisa abalandeli babo ngokuzonwabisa olutsha.

I-sausages yenkukhu eneklabishi emhlophe

Ukulungiselela: imizuzu eyi-15

Ukulungiselela: imizuzu engama-30

• i-450 g yamagqabha amhlophe iklabishi, uthathe amacwecwe amancinci;

• ii-4 teaspoon zeoli yeoli;

• i-450 g yeenkukhu ezikhukhuni zeenkukhu;

• I-bulb ephakathi, ihluthwe kwaye isetyenziswe kwimigqomo emincinci;

• I-1/2 indebe ye-inkukhu engenakususwa;

• ii-clove ze-garlic ezigqithisiweyo;

• I-1/4 ye-tsp yama-flakes omisiwe "iChile";

• iipuniji ezi-2 ze-lemon eziphethwe ngokukhawuleza;

• 1h. i-spoonful ye juice;

• 1/4 tsp ityuwa.

Ubilise iikomityi zamanzi ezimbini epanini elikhulu lokupanda. Yongeza iklabishi, ikhuphe kwaye upheke ngaphezu kobushushu obuphakathi kwemizuzu eyi-10. Ukucoca amanzi kwaye ubeke eceleni. Kwi-pan enkulu yokukhenkca epanini, ukutshisa iibheyipuni ezimbini zeoli phezu komlilo ophakathi. Yongeza i-sausages kunye anyanisi, gaza imizuzu engama-8. Dlulisa i-sausages kwi-plate. Kwisitya esifanayo sokutshisa umhluzi, engeza igarlic kunye neentlaka ze "Chile". Yenza umbane ube buthathaka, uze udibanise iklabishi. Ukupheka, ukuvuselela ngamanye amaxesha, malunga nemizuzu engama-10. Yongeza i-sausage, ikhava kwaye uqhubeke nokupheka eminye imizuzu engaphezulu. Vala umlilo uze ungeze, uvuselele, iipuni 2 zeetyiki, i-1 ithisipuni yelisi ye-lemon, ityuwa kunye nee-2 zeaspuni eziseleyo zeoli.

Ixabiso lesondlo sesinye isahlulo sesitya (1 sausage kunye ne-1/4 sauce ukusuka kwiklabishi):

• amafutha angama-46% (13.5 g, ii-3,8 g)

• I-20% ye-carbohydrate (12.8 g)

• 34% weeprotheni (22.3 g)

• 1.9 amagrefri

• 227 mg ye calcium

• 3.7 mg yentsimbi

• 980 mg ye-sodium.

Indebe yokuzonwabisa

Ukulungiselela: imizuzu engama-20

Ixesha lokupheka: imizuzu engama-45

• Ioli ehlumayo yokutya;

• ama-340 amagremu weeodle aphekwe ngaphandle kwezikhuni zeqanda;

• 2 i-apple ehlanjululweyo kunye ne-diced of size medium size;

• I-1 inokuthi i-cranberries engamanzi (450 g);

• I-1 inokusetyenziswa kweengqungquthela ezinamanzi ezinanatha (570 g);

• 3 tbsp. iipuni ze-apula mousse ezingenasiphunga;

• i-1 tsp yomninamoni;

• 1/4 tsp pepper emnyama;

• Amaqanda ama-5 atyathwa ephoyisa;

• 1/3 indebe yeswekile;

• I-1/3 indebe ishukela eluhlaza;

• 1/3 indebe eqoshiwe

Ukucwilisa i-oven ukuya kwi-175C Gcoba iphepha lokubhaka ngobukhulu be-23x30 cm ngeoli uze ubeke eceleni. Pheka i-noodle ngokwemiyalelo epakethe; cima kwaye ushiye. Kwisitya esikhulu, hlanganisa iziqhamo, i-apula mousse, iziqholo, amaqanda abamhlophe kunye noshukela. Kancinci, kwiincinci ezincinane, faka i-noodle ebilisiwe, ukuze umxube uxhumeke ngokupheleleyo. Thele indebe kwi-baking ekulungisiweyo kwaye ufefe ngeeshukela ezimdaka kunye namantongomane. Bhaka iminyaka engama-45 ukuya phezulu kwi-kugel ibonakele. Phela imizuzu eyi-10 ngaphambi kokusika. I-kugel inokunceda ifudumele kwaye ibanda.

Ixabiso lesondlo sesahlulo esinye sesitya (1/12 kg):

• I-78% ye-carbohydrate (43 g)

• Iproteinyini ye-11% (6 g)

• 45 amagremu wefiber

• 14 mg ye calcium

• 44 mg ye-sodium.

I-Jewish style dish igel - yi-casserole egqibeleleyo yexesha leeholide, ngenxa yokuba iyakusenziwa kusengaphambili.

Inkukhu kunye ne-tangerines

Ukulungiselela: imizuzu eyi-10

Ukulungiselela: imizuzu eyi-15

• iisipuni ezimbini zeoli yeesame;

• i-450 g yenqanawa yenkukhu ngaphandle kwesikhumba kunye namathambo, uthathe izicucu zokulinganisa i-2.5 cm;

• 1/4 iitapuni zetyuwa;

• 1/4 tsp yompompo omnyama omhlaba;

• Iikomityi ezimbini zeetangerines ezintsha ngaphandle kwembewu okanye iikhomni ezi-2 (300 g) zeetangerines ezincinci (ngaphandle kwerisi);

• 1 i-paprika eboyiweyo ebomvu, unqumle kwiikhabhi;

• 1 tbsp. i-spoonful ye-sauce elungiselelwe "Peking";

• Iikomityi ezimbili zeerayisi ebomvu;

• I-1/4 indebe eqoshiwe i-anyanisi eluhlaza.

Kwi-pan enkulu yokucoca, ioli yobushushu phezu kobushushu obuphakathi. Beka inkukhu kunye nefry emithathu imizuzu - kude kube i-golden brown. Yongeza ityuwa kunye nompu omnyama kwaye udibanise kakuhle. Yongeza iziqwenga ze-orange, i-paprika kunye ne-"Peking" sauce uze ufike ngamathumba. Ukunciphisa ukushisa ukuya kumzantsi, ukumboza kunye nokumisa imizuzu eyi-10, kude kube yinyama ifanisiweyo, i-sauce ayiyi kutyumba, kwaye i-mandarins ayiyi kukhwela. Okwangoku, kwipuphu yokuphakathi, ubilise iikomityi ezimbini zamanzi. Beka irayisi, yenza umlilo obuthakathaka, ugubungele uphinde upheke imizuzu eyi-10, okokude, kude kube yilapho yonke into eyenziwayo ifakwe. Susa inkukhu kunye nama-oranges emlilweni uze udibanise ne-anyanisi eluhlaza. Ukukhonza ngokusasazeka ngelayisi.

Ixabiso lesondlo sesahlulo esinye sesitya (200 g yenkukhu ene-tangerines kunye ne-sauce kunye ne-1/2 indebe yelayisi):

• i-15% yeoli (i-gram e-7, i-1 g yamafutha azalisiweyo)

• 54% i-carbohydrates (57 g)

• I-31% yeeprotheni (33 g)

• 4 amagremu wefiber

• 21 mg ye calcium

• 2 mg yesinyithi

• 168 mg ye sodium.

Kwiintsuku zasebusika ezinobumnyama, isiqhamo sombala oqaqambileyo kwiitrhebhe zokurhweba sibonakala sisanda kutsha. Ama-Mandarins, afumaneka ngoJanuwari, afana kakhulu nama-oranges amancinci, kodwa ama-mandarins anama-acidic kwaye amaninzi aneemikhomo. I-lamobules yama-mandarine ihlukana ngokulula komnye nomnye, ngoko kulula ukuyifaka kwaye idle ngokufanelekileyo ekuhambeni, kunye nokusebenzisa i-tangerines xa upheka-nokuba lula. Ukuba awukwazi ukuthenga ama-mandarins amasha, ungayifaka indawo yesikhombi, ususe isiraphu. Yongeza esi siqhamo esiqhakazile kwimenyu yakho yasebusika, usebenzisa i-recipe yethu.

Isaladi yeSicilian

Ukulungiselela: imizuzu eyi-15

• ii-4 zee-oranges ezichanekileyo zeClementine;

• I-1/2 ikhukhamba elincinci, lisikiwe kwiingcezu ezincinci;

• 1 tbsp. i-oyile yeoli yomnqweno engapheliyo;

• ityuwa kunye nompompo omnyama omtsha ukula;

• I-1/4 indebe kakhulu ityunyiwe i-anyanisi ebomvu;

• Iikomityi ezine-4 ziqwengqulwe kwiqabunga lamagqabi amhlophe;

• Amafutha omnyama angamafutha angama-12 anqunywe kwiindawo ezine

Sika iinqununu zama-oranges zibe ziincinci ezincinci kwaye uzibeke kwisitya kunye nekhukhamba. Ukucofa ngeoli kunye nexesha kunye neetyuwa kunye nepepper ukuze uzonambitha. Gcoba kakuhle. Faka kwisitya esisebenzayo. Nciphisa i-anyanisi, i-minti neminqumo. Ukunambitha zonke izithako ezixutywe kangcono, sebenzisa le saladi kungekudala, kodwa emva kwemizuzu embalwa emva kokupheka.

Ixabiso lokutya ngexesha lokukhonza:

• amafutha angama-48% (ama-gramu ama-5, i-1 g yamafutha azalisiweyo)

• 47.5% i-carbohydrates (11 g)

• iprotheni ye-4.5% (1 g) »2.5 g fiber

• 49 mg ye calcium

• 0.7 mg yentsimbi

• 117 mg ye-sodium.

Ngeli xesha lonyaka, cinga ngama-oranges afaka ilanga kunye neetoni zezondlo kwiplate yakho kunye nesaladi! Kuloluhlaza ngalunye uza kufumana i-vitamin C, ephucula umsebenzi we-immune system, isantya kwenkqubo yokuphilisa kwaye inceda umzimba ukugaya isinyithi. Banobutyebi kwi-potassium, elawula uxinzelelo lwegazi, kwaye ikunikeze nge-folic acid-vithamini B - kwimpilo yentliziyo. Iintlobo ezaziwa kakhulu yiClementine, okanye "I-Navel" (ukusuka kwintetho yesiNgesi "inombumba"), enegama layo ngenxa yokuba inxalenye yayo ephezulu ibonakala njengendoda. Le ilalanti kulula ukuyicoca; ibonakaliswe ngumbutho ohambelanayo wokunambitheka okukrakra kunye okumnandi. Kule recipe elula yesaladi yaseMedithera, ii-oranges zenza ngokudibene neminquma. Nceda uqaphele ukuba le saladi ifumana inqabileyo yangempela xa iminquma isetyenziswanga ngaphandle kokongeza ioli.

Iindiza ezinomthi kunye needrapefruit kunye ne-avocado

Ukulungiselela: imizuzu eyi-10

Ukulungiselela: imizuzu eyi-10

• 2 izithelo ezimhlophe ezimhlophe ezimhlophe okanye ezipinki;

• 1 ingilazi yomzala osuka kwikolweni yengqolowa;

• iifuni ezimbini zeoli yeoli;

• ii-bulb eziluhlaza ezi-2;

• I-clove e-1 edikiweyo;

• 1h. i-spoon yomlambo womhlaba;

• ama-450 g e-shrimps amakhulu (amatshitshisi okanye amanyanisiweyo), ahlulwe ngaphakathi nangaphandle;

• 1/4 indebe ye-cilantro entsha;

• 2 tbsp. iipuni ze juice entsha;

• 1/4 iitapuni zetyuwa;

• I-avocado e-1 evuthiweyo, ehlanjululwe kwaye isetyenziswe kwiincindi;

• 1/4 ithisipuni yompompo omnyama womhlaba.

I-Peel i-grapefruit kwaye, usebenzisa ummese odibeneyo, uyinqumle ibe yiminqomfa, ususe inxalenye emhlophe ye-peel. Beka eceleni. Ubilise i-1% yeglasi yamanzi kwisikrini esiphakathi. Faka i-couscous, ugubungele kwaye ususe ekushiseni. Vumela ukuma emizuzu emi-5 - kude kube yilapho i-liquid ishicilelwe. Okwangoku, kwi-pan enkulu yokucima, ukutshisa ioli phezu kobushushu obuphakathi. Yongeza i-anyanisi eluhlaza kunye negalikhi kwaye ufune u-1 ngomzuzu. Ixesha kunye ne-cumin kwaye upheke umzuzu o-1 (de kubekho ukuvumba okuvuthuzayo). Yongeza i-prawns kwaye upheke imizuzu emi-3, uvuselela rhoqo de i-shrimp i-fried epheleleyo kunye ne-pink eqaqambileyo. Yongeza i-grapefruit slices, i-coriander, i-juice ijusi, ityuwa kunye nompu. Ukusabalalisa i-couscous ibe ngamacwecwe, phezulu kunye ne-shrimp kwaye uyihlobise ngee-avocado slices.

Inani londlo ngokutya (1 inkomishi ye-shrimp mix, 1/2 indebe yomzala kunye ne-1/4 avocado):

• I-24% yeoli (12 g, i-1.7 g)

• Ama-carbohydrate ama-52 (58 g)

• Iiprotheni ezingama-24% (27 g)

• 11 g fiber

• 89 mg ye calcium

• 5 mg yesinyithi

• 345 mg ye sodium.

Mhlawumbi wabona iintlobo ezimbini zeedrafruit - "ezimhlophe" (ngokwenene zinobomvu obomvu) kunye "nepinki" (kunye nomzimba obomvu) ngexesha lonyaka. Zomibini iintlobo ziyanandi, ziyicwebile kwaye zihle kakhulu. (Njalo ukhethe ubunzima obunzima, i-grapefruit elukhuni kunye nenqabileyo.) Ibhonasi: kwisiqhamo samagilebhisi kuphela, ama-calorie angama-74 kuphela kunye ne-91 milligram yevithamini C. Nangona ungathandi imifuno, esebenzisa ipropati yabo ukudibanisa ngokufanelekileyo kunye ne-avocados, i-shrimps kunye ne-shellfish (iidipefruit nayo ifanelekile nakwizinkukhu, ityhuna kunye ne-salmon).