Kuvela ukuba unokwenza ukutya kwakho kwansuku zonke kuncedo ngakumbi ngaphandle kokutshintsha ngokukhawuleza ukutya okuqhelekileyo. Kwaye nje ukulungiswa okuncane kwezinye izithako. Kungenzeka ukuba intle entsha iya kubonakala ibe yinto enomdla ngakumbi kunokuba uyasetyenziswa. Thatha ubuncinane isaladi yemifuno. Ukusetyenziswa ngokupheleleyo kwemifuno kwanyamalala ngelixa sizalisa isaladi yethu kunye ne-mayonnaise. Kwaye kunye nabalandeli beentlobo ezahlukeneyo ezingabonakali i-carbohydrates - ukhilimu omuncu, ohamba kunye nabaphangi abafana ne-starch.
Zama ukuthatha indawo ye-mayonnaise kunye ne-yogurt (ngokwemvelo, i-unsweetened, ingenayo izongezo zeziqhamo, ngokufanelekileyo - uyiphekiwe) okanye i-kefir. I-yogurt ngokwayo yinto ekhethekileyo. Enyanisweni, ubisi obisiqingatha. Ukutya okufanelekileyo kwanoma ziphi iingxaki zesisu. Ukongezelela, i-yogurt icebile kwiiprotheni, i-saleral minerals, i-enzyme kunye namavithamini, njengenqabile njengeD kunye ne-B12.
Ngendlela, i-yogurt iyasasazwa ngokubanzi ekuphekeni kwamaNdiya. Iifama kunye ne-yogurt amaHindu zibizwa ngokuthi "rajtes". Ukutya kulula.
Herbal kefir.
Le kefir eneengqungquthela ezinikwayo zibonelelwa ngeengubo ezingama-30 ezahlukahlukeneyo ezincedo ezinobuncwane. Ukungqinelana kunye nokuvumba akuyiyo kuphela isiselo esiqabulayo, kodwa sinokuyilungisa ngokufanelekileyo kumasala kunye nezinye izitya. Le kefir empeleni ibonwa njengokutya kwendalo.
Ukulungiswa kwayo udinga 1 tbsp. i-kefir kunye ne-dill ebandayo, ii-4 zeekisi ezinqambileyo, 8 i-clove-cut cut, 1 tsp. ityuwa.
Beka zonke izithako kumxube kunye nokudibanisa de kube i-mass mass. 1 ukukhonza: 161 kcal, amafutha - 8 g, zazo zigcwele - 6 g, i-carbohydrates - 14 g, iiprotheni - 8 g, i-fiber - 1 g, i-sodium - 691 mg.
U-Soy ngumngene wasempuma.
Imfashini yesisindo esithintekileyo kwaye ipheka. Abantu abaninzi baseYurophu bazisa kwi-soy sauce yabo.
I-Miso kunye ne-taini (inhlama eyenziwe kwiimbewu zeesame). Le yokugqoka iya kusebenza kakuhle nemifuno yemifuno. I-Pasta miso kunye ne-taini zifumaneka kwiivenkile ezizodwa kunye neentengiso zemveli. 1 tbsp. l. miso, 1 tbsp. l. i-tbsp. ijusi lemon, 1 tbsp. l. i-linseed ioli, 4 tbsp. l. iparsley, i-chopped, amanzi.
Hlanganisa zonke izithako kwendebe yenkqubo yokutya kwaye udibanise kakuhle. Endaweni epholileyo, i-refueling ingagcinwa ngeveki 1.
1 ukukhonza: i-85 kcal, amafutha-7 g, egcweleyo-1 g,
i-carbohydrates - 3,5 g, iiprotheni - 3.7 g, i-fibre - 1,4 g, i-sodium - 184 mg.
I-halibut ebiweyo, ii-servings ezi-4.
USteve Corry, oqatshelwe njengompheki wokutya ongcono kunazo zonke ePortland ngo-2007, uncoma ukuthenga ukutya kwezilwanyana zaselwandle ukulungisa le ngxaki.
4 i-shallots, i-juice i-lemons 2, i-pepper emnyama, i-7 tbsp. l. ioli yeoli, 50 g ye-lettuce ye-rucola, 1 inkulu enkulu yegalikhi, 1/8 tbsp. iipinki zepine, ikhekhe elincinci elincinane, uthathe iikhabhi, 2 tbsp. l. i-canola oils, 4 i-halibut i-chicken carcases, 1 ikhukhamba ephakathi kwe-1, intloko encinci ye-fennel, 1 i-celery i-root cut, i-1 enkulu ye-orange sweet pepper, 8 i-tomato encinci.
1. Ukushisa i-oven ukuya kwi-230 ° C. Sika kwaye uchele i-shallots. Kwi-blender, hlanganisa i-shallots eboyiweyo, 1 ijusi ye-lemon kunye nompu wehlabathi. Hlanganisa yonke into, engeza 3 tbsp. l. yeoli yeoli.
2. Hlanganisa i-rucola, i-garlic, i-nut, 4 tbsp. l. ioli yomnquma, i-lemon juice kunye nepepper, i-whisk.
3. Ukunciphisa izinga lokushisa ukuya kuma-130 ° C uze ucoce iinqwelo zekhekhe.
4. Thela ioli ye-canola kwi-pan kunye nobushushu. Beka i-halibut kwipani yokucoca kunye nefry emizuzu emi-5 kwicala ngalinye.
5. Beka iinqwelo zekhukhamba kwisitya. Hlanganisa amaqhekeza e-flat, fennel, isilimo esidliwayo esinamagatsha anamanzi, i-pepper e-sweet and tomatoes. Beka i-panzanella kwikhukhamba, phakathi ubeka i-halibut. Phezulu ngenhlama.
1 ukukhonza: 800 kcal, amafutha angama-35 g, azaliswayo - 4 g, i-carbohydrates - 80 g, iiprotheni - 46 g, i-fiber - 6 g, i-sodium - 784 mg.