Umbuzo - kungaba yini ukudla ukuze ulahlekelwe isisindo, uhlushwa ngaphandle kokuhlukile, wonke umuntu othanda noma olahlekelwa isisindo nje. Uma usebenzisa ukucabanga okuningi, intshiseko, ubuhlakani, ungenza into enhle kakhulu, ukugcoba kanye nesidlo esingadliwayo ekudleni okuphansi kakhulu kwekhalori.
I-Fatty Kefir
Uma ungahambi ekudleni noma ulahlekelwe isisindo ngokujulile futhi ungathí sina, ufuna nje ukungeza okuthile okuwusizo, okuhlwabusayo nokudla okunomsoco ekudleni kwakho, akudingeki ukuba uncike emanzini ngaphandle kasawoti, ungenza i-cocktail yokudla okumnandi, lapho namanje ulahlekelwe isisindo.
Izithako:
- okuqukethwe kwe-kefir ka-1-2% - 1 indebe;
- isinamoni - ¼ teaspoonful;
- I-ginger (i-powder) - esiqongweni se-isipuni;
- okubomvu isiliva - ngisho nangaphansi kweginger.
Ukulungiselela
Konke lokhu kuhlanganiswe ne-yogurt futhi kuphuza kusukela ekuseni kuze kufike kwasekuseni futhi ngaphambi kokulala.
Njengoba udakiwe le "kefir" inyanga, uzobona ukuthi ulahlekelwe kilogram eziningana, isikhumba sakho nokugaya sekuthuthukile ngokuphawulekayo. Lona iresiphi elula futhi engabizi kakhulu yokudla okuphansi kwekhalori ukulahlekelwa isisindo , bese uqhubeka nokudla okugcwele okudla okudla.
I-dietary lub-kebab evela enkukhu yenkukhu nemifino
I-fatty, juicy, iwundlu elincane elithosiwe i-kebab elingeyona iwundlu elinomphefumulo kunabo bonke, ingabe ingaba ukudla? Yebo, asithembisi i-mutton, kepha ukupheka i-analogue ephansi ye-khalori yesidlo esivela enkukhu kungaphezu kweqiniso.
Izithako:
- inkukhu ye-inkukhu - 400 g;
- anyanisi - 1 pc.;
- usawoti, pepper, izinongo (i-cardamom, i-hops-suneli, i-zira, i-safari);
- Hlobisa - ama-aubergine, i-broccoli, i-pepper yesiBulgaria.
Ukulungiselela
Lungisa inyama enobisi kusuka enkukhu yenkukhu, engeza u-anyanisi oqoshiwe noma oqoshiwe, izinongo, usawoti, pepper, isisindo esikhulu. Ngezandla ezimanzi, sakha ama-cutlets bese siwabeka kuma-skewers. Lungisa ukuma kwawo, welula lonke i-skewer.
Sifaka iphepha lokubhaka, i-oil oil sunflower ehlanganiswe nephepha lesikhumba, imifino. Ukupheka up uqweqwe oluqinile. Kodwa nokho indlela enhle kakhulu yokupheka i-lyulya-kebab - emoyeni omusha, phezu kwamalahle ashisayo.
Ama-chickpeas ane-yogurt nezinongo
Ake siqhubeke ne-excursus ekuphekeni kwezitsha ezinomsoco ophansi wekhalori. Manje sinikeza ukunakekelwa kwakho umkhiqizo owusizo kakhulu weprotheyini yemifino - ama-chickpeas. Ngaphandle kwalo, amaTurkey azofa ngendlala, ngoba, okuthiwa "ama-peas aseTurkey" akhona etafuleni labo ngezindlela ezihlukahlukene.
Izithako:
- i-chickpea - 100 g;
- yogurt yemvelo - 100 g;
- i-mint - amaqabunga amabili;
- izinongo - i-cardamom, i-nutmeg, i-safari;
- anyanisi - 30 g;
- amafutha omnqumo - isipuni se-½.
Ukulungiselela
I-Chickpea ingakafiki ebusuku ebusuku ngamahora angu-6-12, kufanele ivule. Okulandelayo, ukupheka ngamanzi, ku-nut-ratio-2: 1. Ukupheka akufanele kube ngaphezu kwemizuzu engama-35, ngaphandle kwalokho i-peas ibilise futhi ingabi yinhle. U-anyanisi uthathe isigamu esincanyana izindandatho, okuthosiwe kuze kube yilawo mafutha omnqumo. I-pepper incibilike kahle, yengeze ku- yogurt . Faka futhi izinongo ze-yogurt, ingxube yepelepele, usawoti. Sithatha ama-50 g wezinkukhu ezenziwe ngomumo, uhlanganise anyanisi bese ugcwalisa nge-yoghurt. Ukwengeza okuhle kuzoba amaqebelengwane amasha asempumalanga.
Isobho se-Lentil puree
Enye isidlo esiwusizo, esinomsoco futhi esincane se-lentil isobho. Ngemuva kwalokho, kungenye yezinto ezidliwayo zokudla izitshalo futhi hhayi lutho - i-lentile iqukethe amaprotheni yemifino, amaningi amino acid, amavithamini. Sizoyilungisa ukudla okunomsoco kuwo.
Izithako:
- amanzi - 1 l;
- izaqathe - ucezu olulodwa;
- i-zucchini - 1 pc.;
- i-lentile ebomvu - izipuni eziyi-3;
- anyanisi oluhlaza - 3-4 ama-pcs .;
- usawoti, pepper, izinongo ukunambitha.
Ukulungiselela
Amanzi siwabilisa, futhi imifino yanciphisa kahle futhi ihle kakhulu. I-Zucchini iyancipha kancane kancane emigqeni, ngaphandle kokususa ikhasi. Izaqathe zibe yimichilo, ama-anyanisi - amasongo. Imifino ifakwa emanzini abilayo bese upheka imizuzu engama-10. Okulandelayo, usawoti, pepper kanye nenkathi ngezinongo. Nakuba imifino ibilisiwe, i-lentile kufanele ihlanzwe. Beka esobho bese upheka amanye amaminithi amahlanu.
Sixuba isobho esilungisiwe ku-blender bese sihlobisa ngemifino uma sifuna.