Gazpacho
Kubika nguva: 40 min.
Mune chikamu chimwechete 213 kcal
Mapuroteni - 3 g, mafuta - 1 b g, mahydrohydrates - 13 g
- 2 tsvuku anyezi
- 1 podhi inotapira tsvuku tsvuku
- 1 cucumber itsva
- 2 yakakora yakakora tomate
- 3 clove yegariki
- gungwa munyu
- 1 tafura. spoonful ye white white vhiniga
- 70 gramu yekutanidza nyanya
- 100 ml yemafuta emuorivhi
- 1 tafura. supuni yejisi yemamu
- 1 litre yemusi wajisi
- mahwende mashomanana e thyme
- 2-3 madonhwe eabhariamukiki
Kubika:
1. Gadzira musoro muhafu yezvindori. Pod pepper inotapira ichitemwa nehafu, bvisa chikamu nembeu, maspir kuti ucheke. 2. Gadzirai cucumber uye ucheke zvidimbu. Tomate kuti apfuure nemvura inotonhora, bvisa, bvisa cubes mu cubes. 3. Pedya garlic kuburikidza nemhepo. Zvigadzirwa zvakagadzirirwa zvinosanganiswa, kuwedzera gungwa munyu, vhiniga, maorivhi, maori uye tomato juisi, tomato paste. Panzvimbo pekutanidza marate, iwe unogona kutora imwe nyanya isina ganda, uchiipukuta kuburikidza ne colander nediki masero. Siya soro kwemaawa maviri mufiriji (kunyanya usiku). 4. Gadzira mapazi e thyme. Wedzera kumusanganiswa wakanyoroveswa, wedzera munyu kuti unganwe uye unganise. Balsamic vhiniga inowedzerwa musati washumira. 5. Zvisarudzo, unogona kushanda nezvidimbu zvekuku mbichi kana nyama yemombe, shrimps, magorosi egorosi.
Vegetable saladi nemiti
Kubika nguva: 25 min.
Mune chikamu chimwechete, 174 kcal
Mapuroteni - 3 g, mafuta - 16 g, mahydrohydrates - 8 g
- 300 g kabichi
- 2 miviri yekasikiti
- 1 pod ye tsvuku tsvuku tsvuku
- 1 bunch of dill
- 1 boka re lettuce
- 2 tafura. spoons of pine nuts
- 3 tafura. tablespoons oiri yemafuta
- 1 pine yemunyu
Kubika:
Cheka kabichi nemasese madete, shandisa munyu uye uzvichengete zvishoma. Siyai kwemaminitsi gumi kuti muparadzanise jisi. Makaskkuti grate pane grater yakawanda. Kana hove yemucucumber yakawanda kwazvo, itai. Bvisa ganda kubva pakati pezvibereko kusvika kumagumo, ipapo kusuruvara hakuzopararira pamusoro pevhu rose remiti. Punch pepiriti iri hafu, bvisa mbeu nemashizha akachena, cheka nyama kuti ive yakaonda. Saladhi kuti iite, hafu yemashizha akachekwa akaparadzana kana kuputika zvidimbu. Dill akachekwa. Misidhari nutsanga fry, inokurudzira, mune ganda rinopisa pasina mafuta (8-10 min). Zvigadzirwa zvakagadziriswa zvakasanganiswa, nguva nemafuta uye inosaswa neyakatsvayamiswa pine nuts. Mamwe mashizha emashizha akaiswa zvakanaka muhodhi yehadhi, pamusoro pese isa sara yakagadzirwa.
Pike perch nekunaka kwakaoma
Kubika nguva: 35 min.
Muna imwe kushumira 336 kcal
Mapuroteni-33 g, mafuta -11 g, makhydrohydrates-25 gramu
- 1 beetroot
- 1 parsley root
- 1 onion
- 1 apple
- 1 pear
- 1 tafura. kapu yemafuta emichero
- 100 ml yemusi weapuro
- 50 ml ya apple cider vhiniga
- 2 mapeji ezvigwenzi anyezi
- 1/4 yeHerseradish root
- 4 tafura. tablespoons emuchero wakasviba
- munyu
- 600 g pike perch fillet
- 2 tafura. tablespoons butter
Kubika:
Miti nemichero zvakatemwa mumakumbo uye zvinopfuura mumafuta emafuta (5 min). Dururira mujisi nevhiniga, shandisa munyu, simmer pasi pechivigiro kweimwe maminitsi gumi. Gadzirai mavarai ezvinyoro zvine ringlets. Horseradish grate pa grater yakanaka uye funganisa nekisiki yakasviba. Cheka piki perch fillets muzvimedu, wedzisa munyu uye fry muhutu (3 maminitsi kune rumwe rutivi). Isa hove iri patafura ine rutivi rwomukati. Dururirai horseradish nekisiki yakasviba uye musvike nechekiki anyezi.
Saladi yehuchi chiropa
Kubika nguva: 25 min.
Mune chikamu chimwechete, 174 kcal
Mapuroteni - G. g mafuta-16 g, ghydrates-8 g
- 1 bunch of salad
- 500 g yehuchi chiropa
- 2 tafura. tablespoons yemadhiro mbeu yemafuta
- 175 g mazambiringa asina mapako
- 1 tafura. spoonful yewaini wainiki
- munyu
- 25 g wepine nuts
Kubika:
Masamba e lettuce akanyatsorongeka pa 4 mahwendefa. Muchiganda chinopisa, kupisa mafuta kubva pamiti mazambiringa, kuisa chiropa chekuku uye fry, nekukurumidza kuchinja zvidimbu. Kana chiropa chikawana ruvara rutsvuku, bvisa pani inopisa kubva mumoto. Mazambiringa emuzambiringa anotora mashizha ndokuwedzera pachiropa. Fuka newainiki uye nguva yekudya. Gadzira ndiro yakagadzirirwa pamahwendefa ane saladi uye usaswe nemapine nuts.
Misochki nemashizha emuzambiringa
Kubika nguva: 30 min.
Muna imwe kushumira 270 kcal
Mapuroteni-27 g, mafuta-45 g, gedhihydrates -14 g
- 1 chicken fillet
- 1 tsvuku tsvuku
- 2 mazambiringa
- 50 g walnuts
- 150 g cheese
- 2 tafura. tablespoons maorivhi omuorivhi
- munyu
Kubika:
Pfekai fillet (10-15 min) uye mucheke muzvimedu, eiii - zvindori. Durai mazambiringa akave mashoma, bvisa nyama uye ucheke zviduku. Nuts chop. Cheka chezi mumakumbo. Sakanizaiiiiiiii nemaspuru emuzambiringa, chicken fillet, nuts uye cheese, nguva nemafuta. Iyo yakagadzirwa saradi inoiswa mu "midziyo" kubva pamiti yemichero.
Kunyorera
■ Kudzivirira kudya kubva pakuva chepfu
Kunyange iyo ndiro yakakosha kunogona kukonzera kukuvadza kana iwe usingagoni kuchengeta mitemo nemamiriro ekuchengetedza kwavo. Edza kudya zvokudya zvekugadzirwa zvitsva, kunyanya nyama, hove uye huku.
■ Mishonga inobatsira vakadzi
Icho chinotarisa kuti pane urongwa hwezvigadzirwa zvinobatsira muviri wevakadzi. Inosanganisira mapoka matatu: mishonga yakakangwa-mukaka (kefir, yogurts uye yogurt - yakanaka inobva calcium), hove (vanachifeti vanokurudzira kusvika kune matatu servings pavhiki) uye michero.
■ Kuzvidzivirira mwana kuti ave nezvokudya zvine utano
Kana iwe uchimanikidza mwana kuti adye chikafu chakanaka, unogona kuwana zvakasiyana. Nzira yekukurumidza ndeyekudzidzisa mwana kuti adzore zvikafu nemuenzaniso wezvakanaka zvekudya zvevabereki. Usaisa mamiriro ekuti mwana achagamuchira masapepisi mushure mekunge adya kudya kwakanaka. Zviri nani kupikira chimwe chinhu chisingaitiki, zvakadai sokuenda kudziva kana kuti kudiki.