Zvinyorwa zvezvinhu zvinobatsira pane 100 g yegadzirwa: 56 kcal. Beet - chitubu chakanaka che vitamini A, C, Group B, PP. Iyo inewo iodine, potasium, magnesium, calcium, iron, manganese, mhangura, betaine uye bioflavonoids. Kugadzirira ndiro kubva mumavhodelon, iwe uchachengetedza nguva uye fadza hama dzako nemenyu yekutanga.
Beetroot salad ne cottage cheese
- 300 g cottage cheese
- 500 g ye beetroot
- 100 g dill greens
- 100 g ye walnuts yakasarudzwa
- 100 g ye greenery
- parsley
- 6-7 tsp. mayonnaise
- 1 guru eiii
- 3-4 mazai akabikwa
- munyu uye kumini kunonaka
Kubika:
Shambai beet uye gadzira kusvikira waita. Mazai kubika zvakaoma uye zvakanaka. Porridge uye dill rinosuka, yakaoma uye yapera. Bhubhu yakachena uye yakanaka yeka. Cheka mazai mudiki cubes. Sakanidza mumudziyo wekottage cheese, mazai, walnuts, mashizha (siya zvishomanana zvekushongedza) uye anyanisi. Wedzera munyu uye kumini kunonaka. Beetroot inobvongerwa pamusana grater uye inopfekedza mundiro. Isa hafu ye mayonnaise pamusoro payo uye uvhare nekodhi musanganiswa. Dururirai saladi nehafu yechipiri ye mayonnaise uye musvike nemashira.
Turkey for turkey
Kusarudza muchitoro pakati sandwich nemombe uye huturuki, iwe, semutsigiri wezvokudya zvakakodzera, zvirokwazvo, unosarudza yechipiri sarudzo. Ndizvo chaizvo, asi cherechedza kuti nyama yakavanzwa pakati pezvingwa zviviri. Dzimwe nguva mune sandwich ine turkey unogona kuwana nyama yakasviba neganda, izvo zvinoita kuti iyi doro ive calori uye mafuta. Kuti uzvidzivirire kubva 200 kcal, teerera kune mazano: "Sarudza nyama yakachena: ine 90% muzana mafuta. Uye kuti sandwich yako yakanga isiri itsva, kuwedzera anyanisi, pepuru tsvuku uye masadhi. "
Peppers yakakanyiwa muchingwa
Ndiani nhasi angashamiswa neidyo iyi? Imwe nyaya kana iwe uchibika nevasingadi chese kuzadza!
6 servings of dish
Kugadzirira: 15 Maminitsi
Kugadzirira: 25 maminitsi
- 6 Bulgarian pepper, peeled,
- 4 mashizha makuru eeeeks, akacheka muzvikamu zviviri uye akacheka
- 1/2 kapu yakakanyiwa yakaoma cubes yekasi yakaoma
- 1.5 makapu breadcrumbs
- 1/2 mukombe wakadzika-mafuta muto wakachena
- 4 mazai vatsvene
- 1/4 kapu kamu cream
- munyu, pepper kuvira
- 1/2 mukombe wose upfu hwegorosi
- mafuta omuorivhi mu sprinkler
Preheat oven kusvika 200 ° C. Isa pepa rekupikirira pamusoro pekubika bheji uye pepper pairi. Bikai kwemaminitsi maviri kusvikira vasvibiswa. Vadzinge kunze uye regai kuvepo. Muchidimbu, pamwe chete cheese, skimmed cream uye hafu yeanisi yakatswa. Tanga nemusanganiswa wehafu yepepper. Whisk mapuroteni ave muhombe yakakura. Mazadza akazadzwa epepuru yakaiswa muupfu. Nyorosizai puropiti muproteine foam, uye pfuurai mu breadcrumbs. Isai pepori pairi remunyu, peputa uye musasa nemafuta emuorivhi. Bika kwemaminitsi makumi maviri kusvikira kugoverwa ndarama. Sakanidzai anii akasara uye ukisi wakasviba. Uye udururire musanganiswa nevhuvhu inopisa.
- Chiitiko chinoshamisa che calcium ine maonde akaomeswa: 250 mg pa100 g (pamwe chete nechiyero chemukaka wose wekuenzanisa, 28 mg chete). Zvisinei, usakanganwa kuti chigadzirwa ichi chinotapira uye chakakwirira-koriori. Muchikamu chimwe chete g gramu - 480 magamu e shuga. Kuti udzoke zvishoma nezvishoma maonde akaomeswa unyoro uye juiciness, mumaminetsi mashomanana, viraira iyo patsika shoma mumvura kana muchero wezvibereko. Mashoko makuru kune avo vasingadi mafuta ehove. Maonde, semhashu kana salmon, ndiwo maitiro akanaka kwazvo omega-3 uye omega-6 polyunsaturated fatty acids, iyo inobatsira kudzivirira zvirwere zvepfungwa uye zvepachikafu (kusanganisira kenza yemazamu).
- Tini chibereko chine ganda rakanyanyisa, haritenderi kutakura. Nokudaro, michero inofanirwa kufamba munzira yakareba, inounganidzwa isina kuibva, uye yakanyatsoibva muzuva, maonde anogona kuedzwa chete munyika yekukura kwayo.
- Maonde haasi chibereko chakanaka chete. Iyo ichiri yakanyatsobatanidzwa nemishonga yakawanda uye inoshamisika zvakanaka mumakambani newaini, uchi, zvinonhuwira zvakasiyana seginger, cloves, sinamoni, ne ham uye macrorus (mandimu nemaarangi).
- Maererano nenyaya, Plato akarayira vatambi vechiGiriki kuti vadye maonde akawanda, uye nhasi chibereko ichi chinowanzoti "chibereko chekuvaka muviri." Hazvishamisi, nekuti ine mazhinji emakhahydrates, ayo anotipa simba (20 g pa100 g yepasp), fiber isingakubvumiri kudzorera (3 g), mavitamini A uye B, pamwe nekutsvaga zvinhu: calcium, potasium, iron, magnesium , mhangura.
- Sarudza maonde zvakanyatsonaka, nokuti zvinowanzopamba. Uye uchengetedze mufiriji pasati mazuva 2-3 usina kushambwa uye muvhara rakavharwa. Usatora hutachiona hwehutano hunoti kana uine zvinetso neitsvo kana chirongo chenduru. Maonde ndiwo chikamu cheboka rezvokudya izvo zvine chiremera chakakura che-oxalic acid, kubva kune mabwe oxalate anoumbwa.
- Mune PMS nguva, idya michero mimwe maonde. Ihwo hune huwandu hwakaisvonaka hwevhitamini B6 (mumig ne100 g ye fetus), inotungamirira pakugadzirwa kwemafungiro ekusimudzira hormone serotonin, pamwe nekudzivirira kuchengetedza kwemvura uye kuzvimba. Zvimwe zvikamu zvezvibereko izvi zvinotapira hazvizove zvakakosha kuvakadzi vanoshandisa mishonga yekudzivirira, sezvo kushandiswa kwemapiritsi emapiritsi, uyewo mapepa anoparadza mumuviri mavitamini eboka B.