Icho chinopera kuti iwe unogona kuita kuti kudya kwako kwezuva nezuva kuve kwakakosha zvakanyanya pasina kuchinja zvakanyanya kudya kwekudya. Uye kungogadzirisa zvishoma zvimwe zvigadzirwa. Zvinokwanisika kuti ruvara rutsva ruchaita sewe unofadza kupfuura zvaunoshandiswa. Tora chikamu chekutanga chemadhizha. Kushandiswa kwemiriwo kunonyangarika panguva yatinozadza saladhi yedu nemayonnaise. Uye vateveri vezvisikwa zvakasiyana-siyana zvisiri-carbohydrates - krisamu yakasvibiswa muto, iyo inofambidzana ne thickeners sezvakaita starch.
Edza kutora mayonnaise ne yogurt (chaiwo, unsweetened, isina michero additives, zvakanaka - yakabikwa iwe) kana kefir. Yogurt mukati mawo ihwo chinhu chinoshamisa. Chaizvoizvo, iyo mukaka uchingoputika. Chikafu chinonaka kune chero matambudziko ane chironda. Mukuwedzera, yogurt inowedzera mune mapuroteni, mineral salts, enzyme uye mavitamini, seasingawanzi saD uye B12.
Nenzira, yogurt yakaparadzirwa zvikuru muIndia kubika. Salads ne yogurt VaHindu vanonzi "rajtes". Kudya kuri nyore.
Herbal kefir.
Izvi zvinokonzera mishonga kefir inowanikwa nemitauro inopfuura 30 yakasiyana yemakiromita anobatsira. Kubatana kwayo uye kunhuhwirira hazvisi kungoita chinyaradzo chinozorodza chete, asiwo chimiro chakanaka kune saladi uye nezvimwewo ndiro. Iyi kefir inowanzoonekwa sezvokudya zvechisikigo.
Nekugadzirira kwayo unoda 1 tbsp. cold kefir uye dill, 4 maekisi maduku akachekwa, 8 garlic cloves akachekwa, 1 tsp. munyu.
Isa zvose zvinoshandiswa mumusanganisi uye funganisa kusvikira musasa wunifomu unogadzirwa. 1 kushumira: 161 kcal, mafuta - 8 g, mairi akazara - 6 g, ma carbohydrate - 14 g, mapuroteni - 8 g, fiber - 1 g, sodium - 691 mg.
Soy ndiye muenzi wekumabvazuva.
Mutambo wekusimudza unobata uye uchibika. Vazhinji vekuEurope vari kuisa munzvimbo yavo soy sauce.
Miso uye taini (pfu yakaitwa nemicheu yeesame). Izvi zvinoshanda zvakanaka nemiriwo yemashizha. Pasita miso uye taini inowanika muzvikwata zvakasiyana uye mumashamba emadzinza. 1 tbsp. l. miso, 1 tbsp. l. taini, 1 tbsp. manoni, 1 tbsp. l. linseed mafuta, 4 tbsp. l. parsley, chopped, water.
Gadzirai zvose zvinoshandiswa mumukombe wekugadzira zvokudya uye fonganisa zvakazara. Munzvimbo inotonhorera, refueling inogona kuchengetwa kwevhiki imwe.
1 kushumira: 85 kcal, mafuta - 7 g, yei yakazara - 1 g,
carbohydrates - 3,5 g, mapuroteni - 3,7 g, fiber - 1,4 g, sodium - 184 mg.
Fried halibut, 4 servings.
Steve Corry, anozivikanwa semupi wezvokudya zvakanakisisa muPortland muna 2007, anorayira kutenga zvokudya zvegungwa zvinogadzirwa munzvimbo ino kuti agadzirise dambudziko iri.
4 shallots, juice 2 mandimu, mutsvuku, 7 tbsp. l. mafuta omuorivhi, 50 g ye rucola lettuce, 1 guru musoro wegoriki, 1/8 tbsp. pine nuts, ganda duku rakapetwa, bvisa mu cubes, 2 tbsp. l. canola mafuta, 4 fresh halibut chikafu zvitunha, 1 mizinga yakakura-mikoko, 1 duku fennel musoro, 1 gorosi yakagadzirwa midzi, 1 guru orange rinotapira, 8 duku nyanya.
1. Gadzira huni ku 230 ° C. Gadzira uye fry shallots. Mune blender, sanganisira shallots yakabikwa, 1 jisi remuti uye pasi pepper. Sakanidza zvose, kuwedzera 3 tbsp. l. of olive oil.
2. Shandisa rucola, garlic, nutswe, 4 tbsp. l. mafuta omuorivhi, juisi yemuori uye pepper, whisk.
3. Deredza kupisa kusvika 130 ° C uye fry zvidimbu zvekeki.
4. Dururira mafuta epanola mupani uye kupisa. Isai halibut mune ganda rinopisa uye fry kwemaminitsi mashanu kune rumwe rutivi.
5. Isa zvinyorwa zvemakucheka pataiti. Sakanidza zvidimbu zvemafa, flatennel, celery, sweet pepper uye tomato. Isa panzanella pamucucumber, iri pakati iine halibut. Pamusoro nehupfu.
1 kushumira: 800 kcal, mafuta 35 g, ayo akazara - 4 g, mahydrohydrates - 80 g, mapuroteni - 46 g, fiber - 6 g, sodium - 784 mg.