Tilapia ine muto mutsvuku
- fillet tilapia (isina ganda) - 500 g
- tsvuku tsvuku yeiiii - 1/2 eiiii
- mafuta omuorivhi - 1 tbsp. l.
- garlic - 2 cloves
- oregano-2 st. l.
- tomato - 400 g
- tsvuku tsvuku tsvuku - 1/4 tbsp. l.
- miorivhi, maorivhi akavezwa - 10 pcs.
- capers - 1 tbsp. l.
- parsley
- munyu
Kubika:
1. Cheka hove nekuiputira necheputi pepa. 2. Iva mafuta uye fry anyanisi muvha, ezvo uwedzere garlic, tomate yakagurwa, oregano uye tsvuku tsvuku. Apo muto unopisa, kuderedza kupisa uye uende kune imwe maminitsi mashanu, wobva wawedzera maorivhi, maorivhi nemagetsi. 3. Isai tilapia mune gango rinopisa, shandisai muto mutsva uye gadzira kusvikira wagadzirira. Zvadaro uise mutsara kubva panopisa ganda, uye chengetedza muto mugoti kwechinguva chiduku chekudya. Shumira hove, kusaswa nemuchero uye kusaswa nemiriwo. Kune avo vanoita zvemitambo, kudya kunovaka muviri mushure memakirasi kunonyanya kukosha kudarika ivo. Asi kune huwandu hwezvinyorwa zvekudya, zvakasarudzwa usati waenda kumitambo yekurovedza. Unoda kuora muviri here? Kuderedza nevhydrohydrates. Kurasikirwa inowanzowanzobvunzwa: unowana kupi simba rokudzidzisa? Mhinduro yacho iri nyore: kubva pamafuta - mafuta ezvokudya haashanduki kuva makwenzi. Yeuka, kudya kwekudya kwekudya kwekudya kwekudya kunofanira kuiswa nyore nyore nekukurumidza: haugoni kudzidzisa mudumbu rakazara. Zvimwe zvinhu: trout (200 g) nemiriwo (200 g); nyama yekuku (150 g) nemakucheka saladi uye tomato (200 g), vakapfeka mafuta omuorivhi. Uye yekanganwa nezvekusimudzira: Maminitsi mashanu pamusoro pezvinyorwa zvinotapira kupfuura kapu yekhofi yakasimba kana tei.
Bhari rizere porridge
- onion - 1/2 onion
- mafuta omuorivhi - 2 tbsp. l.
- pearl bhari - 2/3 mukombe
- chicken muto - 1,5 makapu
- thyme - 1/2 st. l.
- walnuts - 5 pcs.
- mucheka mutsvuku- 1/4 mukombe
- sipinashi-bundle
- pasi tsvuku
- pepper, munyu
Kubika:
1. Fry mupuriko yakagadzirwa eiii mu mafuta omuorivhi, wedzera washed pearl rump uye ubatisise pamoto kwemaminitsi matatu. 2. Dururira girazi remvura uye muto muhari, dururira murazi yakasviba, nguva iyo pariji ne thyme yakasviba uye pepper. Mushure mekuunza muto kumota, kuderedza kupisa uye kufukidza pani nechifukidziro. Ivhareji yevhareji kwemaminitsi 45 kusvikira pearl bar iri nyore. 3. Bvisa pani kubva pamoto, wedzera sipinashi uye nhindi yevungu kusvika kune peji. Rega ndiro kuti inyore kwemaminitsi mashanu, zvino ushumire. Dambudziko re "white-collar workers" nderokuti vanogara zuva rose uye vanoronga kuburikidza nemapepa. Movement iduku, asi chido chekudya kubva kune icho hachisi kuderera. Nokudaro, basa guru rekudya kwemanheru nderokuwana zvakawanda zvezvibereko sezvinobvira kubva pakudya, izvo zvinokubvumira kuti urambe wakakwana kwenguva refu. Chido chepuroteni yakawanda kubva kuvashandi vehofisi ikoko. Kuti vasvike kune rimwe bhizinesi remasikati, vanoda "kunonoka" makhahydrates. Saka zvakanakisisa ndeyekuyeuka uhu hwako uye uzvigadzirire pariji nemukaka usina mafuta. Gadzirira kofi kana tei pasina shuga. Uye kunwa kuti usatora sandwich, uye syrnik - zvakare isina shuga, asi nekisiki yakasviba yemavhareji ehuwandu.
Makeke nemiriwo uye bhakoni
- tomato - 2 pcs.
- tsvuku tsvuku yeiii-1/2 chidimbu.
- ChiBulgarian pepper - 1/4 pcs.
- lime - 1 pc.
- mayonnaise (chiedza) - 2 tbsp. l.
- tortillas-4 pcs.
- sipinashi-bundle
- Bhakoni - 8 Zvidimbu
- parsley
- munyu
Kubika:
1. Gadzira bhakoni muzvimedu zviduku uye fry mupani. 2. Gadzira parsley uye lettuce. Tomato uye chiBulgaria pepper yakatemwa mu cubes. Kurudzira miriwo, munyu uye nguva neyimu juice. 2. Lapeshki neruoko rumwe, mafuta ne mayonnaise. Pamusoro nemaspineki mashizha, ezvo udira wepuni yaiyo tomato uye yemuvhenganisi usanganise uye uwedzere 2 zvimedu zvebhakoni yakabikwa. Putira zvigadziro muzvigumbwe zvechingwa. Gadzira mapurisa akazoguma muzvikamu zviviri. Shingairira tei. Vadzimai vemhuri vane mukana semunhu. Vanokwanisa, vanodya zvakawanda sezvavanoda, kamwe chete pazuva, asi izvi zvinoparadzawo. Kuva, zuva rose pedyo nefiriji, madzimai zvino uye zvakare, sekutonga, sweets kana cookies. Kana iwe uchida kushaya uremu, usachinja maitiro ako: idya kazhinji, asi nemitemo. Kanganwa nezveupfu uye hwakanaka, edza kudzivisa mafuta. Iwe, kunze kwekushanda, kudya kwekudya mangwanani-ngwanani hakusi kudya kukuru. Asi achiri mangwanani tinoda simba rekuunza vana vedu kuchikoro, uye murume wedu kushanda. Zvidururire kapu yeiyo kana kofi ne spoonful ye shuga, idyai doro rakabikwa uye chingwa chebhandi nechesi kana slice ye ham. Uye masikati, tora hodhi uye nyama yakabikwa yakabikwa.
Chikoro uye muchero wemichero
- karoti-2 pcs.
- chinanaini 450 g
- peach- 1 pande.
- mazambiringa akaoma - 30 g
- pecans - 4 pcs.
- sipinashi-bundle
- Low fat yogurt - 1/2 mukombe
- Orange juice - 1 tbsp. l.
Kubika:
1. Gadzirai karoti uye mucheke sechepfupa sezvinogona, pineapple - mudiki cubes. Pecan chop. Itai kuti zvigadzirwa zvakagadzirwa nemafuta akaomeswa. Whisk ne yogurt uye jisi rearangi. Nyaya iyo saladhi nemuchero wearangi uye refrigerate. 2. Gadzira peach muhafu kuti ubvise ibwe. Hafu yezvibereko inotemwa muzvimedu zviduku uye yakasanganiswa nekatetiroti-michero saladhi. 3. Rongedza pasi pamahwendefa ane masipinashi mashizha, kumusoro nemuchengetedzo wemichero. Vanhu vari kushingaira mukutengesa kana kushambadzira, shandisa nguva yavo yose mumugwagwa. Mutoro wavanenge vasati vadarika vatambi, vatambi. Vashandi vakadaro vanoda huwandu hwezvirimwa uye mapuroteni. Kwekudya chamangwanani, zvibike mazai (1 yolk uye 2 squirrels) nematata (100 g). Kurora iyo muolivhi. Dzadza ndiro yacho ne 50 g yemazai ehosi kana mahairi vemavara, nekushanda zvakanaka muuropi, nokuda kwekudya, kushandisa muchero wezvibereko (250 g). Sarudza kunwa kubva kunwiwa. Pakati pezuva, ivai nechingwa nemichero nemiriwo. Dzivisa zvokudya zvakasviba uye zvinonhuwira kuitira kuti makumbo ako arege kuzvimba, nokuti anokufudza.
Lemon-blueberry muffin
- bhiribheri - 1 girazi
- upfu - 2 makapu
- shuga - 3 tbsp. l.
- kubika poda - 1/2 tsp.
- soda - 1/2 tsp.
- mafuta anocheka ega - 2/3 mukombe
- mazai - 2 pcs.
- mukaka - 1/4 mukombe
- bhotora -2 tbsp. l.
- lemon peel -1 tbsp. l.
- margarini yekugadzira mhando
Kubika:
1. Simudza upfu muhari, kuwedzera shuga, soda, kubika poda. Sungunusa bhotela. Whisk mazai ane musanganisi. Muchikomo cheupfu munoita groove uye mudururira mu yogurt, mazai akarohwa, mukaka, bhotela, kusasa zest grated. Ita kuti huwandu huvepo kusvikira huri yunifomu. Wedzera majiro akagezwa uye ugovaparadzanisa pamwe chete pamusoro pehupfu. 2. Gadzira chiganda nemargarine uye uzadze nemuedzo we 2/3. Bika muffin muhangu yehutori 200 yekare inopera kwemaminitsi makumi maviri nemashanu. Shumira patafura, pre-refoled. Kune vadzidzisi, kunze kwehupamhi hwepfungwa, maonero anooneka zvakakosha zvikuru: vanofanira kuverenga zvakawanda, chengetedza basa rekumba revadzidzi. Kuchengetedza maonero, zvakakosha kuisa muzvigadzirwa zvekudya zvine zvakakosha zve vitamini C uye polyunsaturated mafuta acids (omega-3). Saka kwekudya kwekudya gadzirai oatmeal porridge ne blueberries uye mashomanana emiti yemapine, inwa juisi yearangi, uye kana iwe uine chido chokuzadza, sarudza zvingwa kubva kabichi (kwete zvisizvo zvichena - usakanganwa kuti kune mamwe mavara, Brussels, broccoli ne kohlrabi) uye hove yepakati mafuta mafuta (mullet, sardine, carp, carp, tuna, trout).