Nenzira yakanaka, iye zvino zvipfeko zvinopa mikana yakasarudzwa yakaderera yakawanda, iyo pamwe neproteiniti yakagadzikana uye inobatsira kumapfupa emumatumbi, ine unhu hwakanaka uye hutsika. Sarudza zvisikwa zvakashata-calorie cheeses, zvakadai se "Feta", "Mozzarella" nembudzi chezizi, kana kuti mafuta anocheka echesees akadai se "Cheder", "Swiss" kana "Gouda". Uye nguva dzose uine mari paunenge uchibika chero chero rudzi rwechizi; kunyangwe cheese - izvi ndizvo zvose zvinodiwa kuita chikafu chinowanikwa chisina kufara. Chikafu chakakodzera chekureruka kwemazivi, mapoka - musoro weiyo nyaya.
Mamaliga neCottage cheese uye shrimps
4 servings
Kugadzirira: 12 Maminitsi
Kugadzirira kemucheto: 8 maminitsi
3 makapu unsalted chicken muto; 3/4 mukombe cornmeal wholemeal; 1/4 mukombe pasi-mafuta curd cheese; 2% yepunioni yeoorivhi; 1 boka rezvinyoro zvakatswa zvakatswa; 4 clove yegoriki yakadzingwa; 450 g yakakura yakasvibiswa nemiswe (21-30 zvidimbu); 500 g Cherry tomato akacheka muhafu; munyu uye mutsva mutsvuku wepasi.
Kugadzirira kemucheto:
Muchikwata chepakati, girai muto pamusoro pekupisa. Ita muupfu hwegorosi, kukurudzira, uye kuderedza kupisa. Dhavhara uye gadzira maminetsi manomwe, zvichikurudzira dzimwe nguva. Wedzera cottage cheese uye musanganise kuti musanganise zvakanaka. Dhavhara uye gadzika parutivi. Paanenge achibika upfu hwegorosi, mune guru guru risina tsvimbo kupisa pan rinopisa mafuta pamusoro pekupisa. Wedzerai anyanisi, garlic uye shrimp uye fry kwemaminitsi maviri. Zvadaro wedzerai tomate uye gadzirai imwe maminitsi maviri, kana kusvika shrimp ichinyoro pink (izvi zvinoreva kuti zvinogadzirwa). Nyaya nomunyu uye pepper kuvira. Paridzai mamalygu inopisa pamashizha mana maduku. Uchishandisa chikamu chekudzivirira chepuniko, ita groove pakati pekushandira imwe neimwe uye uise mukati mayo girasi rekusanganiswa nevaranda. Chirwere chekudya kune umwe anoshumira (3/4 makapu e hominych uye 1 mukombe yemashiri), 22% emafuta (7 g, 2 g emafuta akazara), 39% ehydrohydrates (27 g), 39% yeprotini (27 g), 1 g ye fiber, 54 gm mg calcium, 4.5 mg yesimbi, 853 mg sodium, 283 kcal.
Pakutanga pasta ne cheese
4 servings
Kugadzirira: 2 Maminitsi
Kugadzirira kemucheto: 18 maminitsi
230 g yepaghetti pasta; 3 tbsp. nendiro dzeupfu; 3/4 kapu isina kuiswa mushu musha; 3/4 mukombe wemukaka wakanyorova usina shuga; 85 g (inenge 1 girazi) yeSwiss-fat fat cheese, yakaputsika kuita zvidimbu; 85 g (anenge 1 kapu) yemafuta akadai "Cheddar" cheese, akavhuniwa zvidimbu; Munyu uye mutsva mutsvuku wakasvibira kuti uite; 1 tbsp. kapu ye breadcrumbs nezvinonhuwira.
Kugadzirira kemucheto:
Ika paseka maererano nemirayiridzo yepakiti kune imwe nyika ye "aldente" (mamiriro acho apo peta iri pedyo uye yakasara zvishoma, isina kuputirwa). Kunyange zvazvo macaroni yakagadzirwa, muhomwe yepasi yakareba, inyura muupfu. Wedzera muto nemukaka, whisk musanganiswa ne whisk. Isa mukoti wepurasiti pahupakati hwekupisa uye ramba uchidedera kwemaminitsi gumi - kusvikira musanganiswa uwedzere uye unotanga kuputika. Bvisa kubva kupisa uye usanganise mune iyi sanganiswa yemhando dzose dzechizi. Nyaya nomunyu uye pepper kuvira. Isa chifukidzo chemuputi nechifukidzo uye uise parutivi. Dururirai zvingwa zvezvokudya zviduku mudiki musati musati gadzika pani uye dzokai moto usina simba. Dry the crackers, dzimwe nguva vachizunungusa ganda rinopisa, 3-4 maminitsi, kusvikira vaputi vanyorova. Isa pasita pamusoro pejisi muto. Paridza pasita mumahwendefa uye unyore ne crisps yechingwa.
Muviri wekubatsira pakushanda (1/3 mukombe), 18% mafuta (8 g, 4.5 g mafuta akazara), 57% mahydrohydrate (56 g), 25% mapuroteni (25 g), 2 g fiber, 495 mg calcium, 3 mg wesimbi, 685 mg ye sodium, 394 kcal.
Chicken saladi namaarangi uye Feta cheese
4 servings
Kugadzirira: 15 Maminitsi
Kugadzirira kemucheto: 5 maminitsi
2 maasipuni emuorivhi; 3 hafu yehukuta fillet isina ganda nemapfupa, akacheka muzvimedu; 1 clove yekasiki yakadzingwa; 1h. supuni yeminwe yakasimwa; 6 tbsp. spoon dze thawed orange concentrate; 1/4 mukombe weapulo cider vhiniga; 2 tbsp. nendiro dzeDijon masitadhi; munyu uye mutsva wepisipi mutsva kuti uite; 12 magirasi emasipinashi mashizha; 2 inonongerwa machungi, yakakurwa muzvidimbu; 1/4 mukombe wemuzambiringa wakaoma; 110 magmita eFeta cheese (anenge 1/2 kapu).
Kugadzirira kemucheto:
Muchizimbe chisina tsvimbo ganda rinopisa, kupisa mafuta pamusoro pemhepo inopisa. Isai huku uye gadzira kwemaminitsi maviri. Wedzerai garlic uye minti uye rambai muchida kwemaminitsi maviri. Deredza kupisa uye uwedzere machena machena, vinegar uye mustard. Nyaya nomunyu uye pepper. Muhomwe huru ye saladi, isa sipinashi, maarangi uye mazambiringa akaomeswa. Isai nyama inopisa muhodhi uye nyatsonganisa. Isa pane 4 mahwendefa uye unyorere kumusoro neFeta chekudya. Zvine utano hwemunhu anoshumira (3 makapu emuradhi uye 30 g yeFeta cheese), 29% emafuta (12 g, 6 g emafuta akazara), 36 muzana yemakrohydrates (33 g) 35% emapurotini (32 g), 7 g ye fiber, 377 mg ye calcium, 6.5 mg yesimbi, 557 mg sodium, 373 kcal.
Iva nyanzvi chechizi, ndizvo zvinoreva mazwi pamusoro pezita rinoreva:
Cheese ine mafuta yakaderedzwa anowanikwa makumi maviri nemashanu ari pasi mafuta pane cheese uye inowanzogadzirwa. Saka, mu 30 g ye "Cheddar" yakazara ine 8 g emafuta, uye mu "Cheddar" nemafuta ane zvishoma - 6 g.
Low-calorie Cheese
Anenge 50% zvishoma pasi mafuta kupfuura cheese nguva dzose. Muna 30 g yepasi-calori "Cheddar" ine 4 g emafuta.
Cheese ane mafuta ari pasi
Mune 30 g yetizi yakadaro haina zvinopfuura 3 gramu emafuta.