Kazhinji kazhinji vanoda zvokudya zvekudya izvo zviri nyore kugadzirira. Kuongorora kwechangobva kuitika kwakaitwa pakati peAmerica kwakaratidza kuti munzvimbo yekutanga yezvinhu zvose zvinoshandiswa pakushandiswa zviputi. Pamusi wechipiri - hamburgers ane cheese. Pakati pezvinyorwa zveRussia, munhu anogona kusiyanisa mbatata yakabikwa, pasita, chingwa, chokoti uye ice cream. Izvo zvose izvi zvakajeka. Kuti kuderedze kuwedzera kuwanda, zvakakosha kuunganidza chirongwa chakadaro chokudya kuitira kuti tigutse nzara nyota nezvokudya zvinovaka muviri. Nokuda kweizvi, hazvina kukodzera kuramba zvidyo zvekudya.
Chips of baked potato 6 servings
Mbatata yakabikwa ne rosemary uye garlic ichava imwe nzira yakanakisisa kune imwe yemhando dzinotapira zvechips - neeiii uye ukisi wakasviba.
3 tbsp. l. low-fat yogurt
1 tbsp. l. low-fat mayonnaise
Akasunga garlic misoro
1 tbsp. l. mumonia
1 tsp. munyu
1 kg yemamate
1 tbsp. l. mafuta omuorivhi
2 misoro yegariki, yakagurwa
6 mapuritsi eRomaryary
6 yose yakachena goriki musoro
1. Bhatanidza mafuta, yogurt, mayonnaise, 2 garlic misoro, juisi juisi uye munyu kusvikira musasa wakaenzana uumbwa.
2. Gadzirira mbatatari: kupisa huni kusvika ku 200 ° C. Pachitofu, svetesa mvura ugoisa mbatatisi kudonhedzwa mumahwendefa ipapo, tibata kwemaminitsi maviri kusvika kumashanu kusvikira zvanyorova. Edza mvura uye uwedzere mafuta omuorivhi uye 1/2 mukombe kune mbatata. garlic. Zvadaro tambanidza mbatatisi pane bhekani. Pamusoro nematavi matatu eRomaryari uye gadzirira maminitsi 25-30. Tendeuka ugobika kune imwe 5-10 maminitsi. Shumira nemucheka.
1 kushumira: 146 kcal; mafuta - 3.5 g, ayo akazara - 0.6 g, mahydrohydrates - 24 g, mapuroteni - 5 g, fiber - 2 g, sodium - 300 mg.
Cheese casserole ne pasta
4 servings
Rosemary, thyme, asparagus, shiitake mushroom ichapa kunhuwirira kunoshamisa kwepasta.
1/2 tbsp. Asparagus, chopped
200 g ye pasta
1/2 tbsp. shiitake mushrooms,
1 tbsp. cottage cheese
1 tbsp. l. mafuta
1 tbsp. shallots, chopped
1 musoro wegarlic,
1 bazi re thyme
1 bazi reRomaryary
2 tbsp. l. akachena waini yakaisvonaka
1 tbsp. l. hupfu hwegorosi
1 tbsp. mukaka wakavhenganiswa
1 tbsp. l. mustard
1 tbsp. grated cheese
2 tbsp. l. chingwa chinoputika
2 tbsp. l. grated Parmesan cheese.
1. Dhavira asparagus mumvura inopisa kwemaminitsi mashomanana. Usadururira mvura, kubika pasita mairi.
2. Fry the mushroom kwemaminitsi mashanu.
3. Gadzirai ovheni kusvika ku 200C.
Bhatanidza kottage cheese mu-blender, itai iyo. Sungunusa bhotela, wedzera shallots, garlic nemiriwo uye fry kwemaminitsi mana. Wedzera waini uye fry kwemaminitsi maviri. Zvadaro tora miriwo uye garlic uye zvishoma nezvishoma mudira muupfu, zvichikurudzira nguva dzose. Uye zvishoma nezvishoma mudururire mumukaka, cottage cheese uye masardard. Stew kwemaminitsi gumi nemashanu. Uyezve wedzera cheeses. 4. Fungidza cheese sauce, pasta, asparagus uye mushroom. Isa mundiro yekubheka, shandisa chingwacrumbs uye gadzira kwemaminitsi gumi nemashanu.
1 kushumira: 485 kcal; mafuta - 12 g, mairi akazara - 7 g, mahydrohydrates - 66 g, mapuroteni - 34 g, fiber - 7 g, sodium - 820 mg.
Nhanho yekutanga yaunogona kutora kune kudya kwakanaka ndeyekutora zvimwe zvokudya. Semuenzaniso, shuga yakanatswa ndeyezvakasikwa, mafuta asina kutengesa akazara, uye ega-carbohydrates yakaoma. Kuwanikwa kwekudya kwehutano mukicheni yako kunoita kuti 90 muzana kubudirire. Mashoko akajeka achakubatsira.
Dzorera nyama yenyuchi uye nyama yenguruve neTkey kuti uwedzere huwandu hwekuvadza mafuta.
Ita zvinodhaka zvakagadzikana, zvichienderana nemafuta emuorivhi, izvo zvinosimbisa mwoyo. Ichava yakakosha zvikuru kupfuura yakatengwa.
Shandisai mbeu yakazara uye rizi tsvuku paunenge uchibika. Kubva pazvakawanda zvitsvuku zveupfu, mupunga mupunga uye chingwa chiri nani kusiya. Mbeu dzose dzine huwandu hwehutachiona uye dzinodzivirira kuumbwa kweropa ravha mumidziyo.
Wedzera seasonings ku salads, nyama uye sandwiches. Kunyanya pepper, asparagus, shiitake mushroom uye avocado.
Sandwich
Nenyama yeTurkey, sauce yakakurumbira yeRussia uye Swiss cheese, sandwich iyi ichava yakanaka uye inobatsira.
1 tbsp. l. low-fat fat sour cream
1 tbsp. l. low-fat mayonnaise
1 tbsp. l. ketchup
1 tbsp. l. shit
1 tsp. mumonia
onion, chopped
1 kunyange. sauerkraut , akaomeswa
Zvimedu zviviri zvezvingwa zve rye
1 chikamu chiduku cheturuki chinobikwa, cheka mumaplateti
Zvikamu zviviri zvepasi-mafuta mafuta
gherkins
1. Mukombe, sanganisa mukisi wakasviba, mayonnaise, ketchup, horseradish, juisi yemononi uye gherkins. Itai ganda rinopisa nemafuta uye fry the anon for 1 minute. Zvadaro kuderedza kupisa uye fry kune imwe maminitsi mashanu, wedzera sauerkraut uye wowedzera moto zvakare.
2. Ita sandwich: smear mucheka 1 chikamu chechingwa, kumusoro ne turkey uye sauerkraut neeiii, uye shandisai chesi uye pfukidza nechimwe chikamu chechingwa. Dururira mafuta mune imwe ganda rinopisa, fry sandwich kwemaminitsi 3-4 kune rumwe rutivi.
1 kushumira: 515 kcal; mafuta - 15 g, mairi akazara - 3,5 g, mahydrohydrates - 58 g, mapuroteni - 36 g, fiber - 8 g, sodium - 800 mg.
Gaka nemiriwo
4 servings
Izvi zvinotapira mavhithamini nemaminerari, ine pfumbu inoshamisa nekuda kwehuwandu hwemavara.
1 tbsp. hupfu hwegorosi
5 tbsp. l. mvura inotonhorera
1 tbsp. l. vhiniga
1 kosher munyu
1 tsp. kumini itsva,
rosemary, chopped
1 tbsp. sunflower oil
1 chikamu cheawa. mafuta
1 tbsp. mafuta omuorivhi
2 tbsp. peeled and chopped mbatata
1 tbsp. onion, chopped
1 tbsp. almond
1 tbsp. l. garlic, chopped
1 litre yemiriwo muto
1 tsp. black pepper
1 tsp Cumin yakaoma
1 tsp cayenne pepper
2 tbsp. l. cornstarch
1 tbsp. l. yemvura
1 tbsp. kirimu yakasviba
1. Bhinda 1/4 tbsp. upfu hwakatsetseka nemvura nevhiniga. Sakanidza upfu hwakasara ne 1/4 tsp. munyu, wedzera mishonga uye sangana zvose zvakanaka. Sakanidza upfu newaini yekusanganiswa uye uite hupfu. Preheat oven kusvika 200 ° C.
2. Gadzirira kuzadza: kupisa mafuta. Wedzera mbatatisi uye anyanisi uye fry kwemaminitsi 3-5. Wedzera kariki uye simbira imwe imwe miniti. Zvadaro wedzera muto, mushwa, kabichi, 1 tsp. munyu uye zvinonhuwira uye gadzira maminitsi mashanu. Sakanidza cornstarch nemvura, uye girai musanganiswa mukati mepani, wedzera kamu cream.
3. Gurai bundu muzvikamu zviviri. Isa chikamu chimwe kune imwe pasi yevharo yekubheka, woisa kuzadza nekuvhara nechechipiri yehawa. Bend kumativi. Bika keke kwema 30-35 maminitsi.
1 kushumira: 450 kcal, mafuta - 21 g, ayo akazara - 6 g, mahydrohydrates - 57 g, mapuroteni - 8 g, fiber - 5 g, sodium - 734 mg.
Nacho
6 servings
Mexican vegetable salad uye guacamole muto inokurudzirwa: hapana anozoona kuti mumapapiro aya, kusiyana nemararamiro ezvokubika, hapana cheese.
1 / 2st. mutsva matamate, akachekwa
Art. tsvuku yeiii, yakatswa 1/2 st.
2 tsvuku tsvuku tsvuku, yakagurwa
2 tbsp. l. lime juice
1/2 tsp kosher munyu
3 tbsp. l. mafuta ezvirimwa
2 tbsp. onion, chopped
1 bay leaves
1/4 tsp. cayenne pepper
1 tsp. oregano
kumini
500 g mbi yehairi
5 tacos
1st. juice eruvara
2 avocados
Zvose zvinoshandiswa zvinotemwa uye zvakagadzirwa nemafuta.
Dessert ye chocolate yakasvibirira uye marinari
Iyi dessert yakanyanya kujeka uye inonaka, uye flavonoids, iyo inowanikwa mune chocolate yakasviba, inogona kukunda kurwisa mutsara.
1 tsp shuga kubva pashuga
1 tbsp. juice eruvara
1 tbsp. akacheka machena machena uye pamwe chete zvishoma zvekugadzira ndiro
1 tbsp. vanillin
1 tsp cacao
1 tile ye chocolate yakasviba
Chingwa nemiriwo
6 servings
Sipinachi, karoti uye celery zvinowedzera kune chikafu ichi chikafu chakakosha uye mishonga, uye tomato-pepper sauce ichapa chingwa chikafu chinonaka.
2 tbsp. l. mafuta omuorivhi
1 tbsp. onion, chopped
1 karoti, yakagadzirwa zvakanaka
1 celery stalk, yakagadzirwa zvakanaka
1 tsp. munyu
1 tbsp. l. garlic, yakagadzirwa zvakanaka
2 tsp. Mutauro weItaly musanganiswa wemishonga (oregano, basil, etc.)
1 tbsp. sipinashi, yakagurwa
500 g ye turkey, yakagurwa
1 litre yemhute muto
1/2 tbsp. grated Parmesan cheese
1 tbsp. l. ketchup
1 mazai, akaparadzaniswa nehombodo
15 vanopenga, vakagumburwa
leeks, chopped
tsvuku tsvuku tsvuku, yakasarudzwa
1 inogona kubva mumatato mujisi rake
1 tsp. vhiniga
1 tsp. sugar sugar
1. Preheat oven kusvika 200 ° C. Heat 1 tbsp. l. mafuta mu skillet. Wedzerai anyanisi, karoti uye celery uye fry kusvikira miriwo iri nyoro, maminitsi mashanu kusvika ku7. Wedzera 1/2 tsp. munyu, garlic, chikafu cheItaly uye sipinashi, simbisa uye fry kune imwe maminitsi mashanu, uye kuderedza kutonhora.
2. Muhombodo huru, sanganisira turkey, muto mutsva, tese, ketchup, mazai nemiriwo musanganiswa. Wedzera mavhinga ezvokudya, kusanganisa uye kuumba chingwa chekubika. Bika kwemaminitsi makumi matatu.
3. Kunyange zvazvo chingwa chiri kubika mukati mevheni, kupisa muzinga rinopisa 1 st. l. wedzera maeeks uye pepper uye fry kwemaminitsi mashanu, wobva wawedzera tomate, 1/2 tsp. munyu, vhiniga uye shuga uye simmer pamusana wekushisa kwemaminitsi gumi. Zvadaro sanganidza muto mu-blender kusvikira mashizha akaenzana aumbwa.
4. Bvisa chingwa kubva muchoto uye kumusoro nemuchero. Ezvo uende, zvakare muchoto uye gadzirira mamwe maminitsi gumi, ipapo ushande.
1 kushumira: 304 kcal; mafuta - 15 g, yeawo akazara - 4 g, mahydrohydrates - 16 g, mapuroteni - 25 g, fiber - 2.4 g, sodium - 790 mg.