Izondlo zikhuthaza ukuthi kanye noma kabili ngesonto ukuhlela ukulayishwa kwezinsuku, kodwa ngaphandle kokudla noma ukuphuza usuku lonke, kuphela kefir kungaba nzima kakhulu. I-soups yi-low-calorie ehle kakhulu, okunye okunelisayo nokunethezeka kwezikhathi ezinjalo. Akudingeki ukuba uzibulale, futhi i-fiber, amavithamini namanzi aqukethwe ezinjalo zesobho kuzosiza ukunciphisa isisindo, ukusheshisa ukususwa kwezinto ezinobuthi emzimbeni, ubuyisele ukulinganisela kosawoti emanzini emzimbeni.
Okuwusizo ikakhulukazi izisobho zokulahlekelwa isisindo, amazambane ahlambulukile, ngoba izithako ezichotshoziwe zingcono kakhulu umzimba. Futhi, izobho zemifino zingcono ukudla, ngoba amaprotheni wesilwane kunzima ukugaya, futhi ukuhlanza okwesikhashana kubaluleke kakhulu ekulahlekeni kwesisindo esiphuthumayo. Uma ungeke ukwazi ukwenza ngaphandle kweprotheyini yenyama noma yesilwane oyidingayo, zama ukudla isinkwa sezinhlanzi kaningi kaningi, iqukethe inani elidingekayo lamaprotheni, kodwa kuyasiza kakhulu ukulahlekelwa isisindo kunesobho sezinyama.
Isobho seMushroom sokwehla kwesisindo
Amakhowe ayingxenye enhle kakhulu yokudla inyama, avimbele ukufakwa kwamafutha, anciphise i- cholesterol egazini , ukukhokhiswa ngamandla kanye ne-vithamini D. Futhi amakhowe athuthukisa umsebenzi wezinambuzane zamathumbu, kodwa kubalulekile ukuyeka ukudla inyama ngesikhathi sokudla kwamakhowe. Kungcono ukhethe amakhowe angadingi ukupheka okwesikhathi eside, njengama-mushroom, portobello, amakhowe ama-oyster.
Isobho seMushroom
Izithako:
- amanzi - 1.5 amalitha;
- amakhowe - 0,5 kg;
- iklabishi broccoli - 200-300 amagremu;
- izaqathe - ucezu olulodwa;
- isilimo esidliwayo esinamagatsha anamanzi -3-4 petiole noma impande engu-1;
- anyanisi - 1 pc;
- garlic - 1-2 cloves;
- amafutha omnqumo - 2 tbsp. izinkezo;
- Usawoti, i-pepper, i-dill ne-parsley - ukunambitha.
Ukulungiselela
Hamba kahle zonke izithako. Beka imbiza yamanzi emlilweni. Ngesikhathi amathumba amanzi, gaza u-anyanisi epanini lokuthosa, bese ufaka izaqathe, bese ufaka amakhowe. Isinkwa semizuzu engu-10. Uma usebenzisa isilimo esidliwayo esinamagatsha anamanzi, uphaqwe ngamakhowe. Izimpande eziqoshiwe eziqotshwe kahle zifakwa kahle emanzini abilayo bese ubilisa amaminithi ama-5-10, bese ufaka imifino ephekiwe. Lezi zinsuku zengeza i-broccoli, i-garlic, nezinongo. Pheka isobho ngokushisa okuphansi eminye imizuzu engu-10-15. Engeza i-dill eqoshiwe ne-parsley bese uvala. Isobho selulungele.
Isipinishi isobho sokulahlekelwa isisindo
Amaqabunga esipinashi aqukethe amavithamini, usawoti wamaminerali, ocebile amaprotheni yemifino, futhi okubaluleke kakhulu yi-selenium. Isusa amanzi angaphezu komzimba futhi ivuse umzimba.
Isipinishi isobho
Izithako:
- amanzi -1.5 amalitha;
- isipinashi esisha - amagremu angu-500;
- anyanisi - 1 pc.;
- garlic - 1-2 cloves;
- i-yogurt ephansi-250 ml;
- Usawoti, i-pepper, i-parsley nemifino ye-dill - ukunambitha.
Ukulungiselela
Isipinashi sishiya isiphuzi, usike anyanisi zibe izingcezu ezincane. Beka imifino epanini, faka amanzi bese ulethe ngamathumba, bese unciphisa ukushisa okungenani. Ebhodini, cindezela ugarlicule bese wengeza izinongo, yogurt nemifino. Bilisa amaminithi angu-5. Kungcono ukwenza isobho nge-blender. Ungaqeda i-fillet ephekwe ngeqanda lezinkukhu.
Ngokufanayo, ukulungiselela nesobho se-oxalic sokulahlekelwa isisindo.
Isobho se-asparagus yokulahlekelwa isisindo
I-Asparagus icebile amavithamini eQembu B, i-folic acid, ihlanza isibindi nezinso, isusa ubuthi emzimbeni. Kuyinto umkhiqizo onokuqukethwe khalori olungalungile.
I-Cream-soup kusuka ku-asparagus
Izithako:
- amanzi -1.5 amalitha;
- I-asparagusi - 1 kg;
- anyanisi - 1 pc.;
- ufulawa - 2 tbsp. izinkezo;
- amafutha omnqumo - 1 tbsp. isipuni;
- I-yogurt engenamafutha - 250 ml;
- usawoti, pepper - ukunambitha.
Ukulungiselela
Thela isoso se-asparagus ngamanzi bese upheka imizuzu engaba ngu-10, kuze kuphekwe. Esikhathini esitsheni esisodwa, hlaziya ufulawa ngenani elincane lomhluzi olutholiwe, bese ulithululela emuva epanini. Ukhula luzokwenza isobho sakho sibe mkhulu. Ama-anyanisi aqoshe ngokucophelela futhi gazinga kuze kufike igolide emafutheni omnqumo. Engeza u-anyanisi othosiwe, i-yogurt, izinongo ku-asparagus. Pheka isobho ngokushisa okuphansi imizuzu emihlanu. Ipholile kancane futhi igeleza nge-blender. Isobho sakho silungile.
Ngendlela efanayo, isobho se-broccoli sokulahlekelwa isisindo silungisiwe.
Esikhundleni samanzi kule zokupheka ezihlongozwayo ungathatha inkukhu umhluzi. Isobho lezinkukhu liwusizo ekulahlekeni kwesisindo, linikeza umzimba izidakamizwa ezilindelekile zezilwane namafutha kalula, kanti i-calorie ephansi.
Ukuze uthuthukise ukunambitheka futhi wenze ithempulethi yokuthungwa kwesobho, ungangeza ushizi olufakiwe. Ngokuvamile isobho se-cheesy sokulahlekelwa isisindo asikhuthazwa, ngoba i-casein, equkethwe ushizi, iyanciphisa umzimba, kodwa ushizi owenziwe ulahlwe ngalesi siphene. Ngaphezu kwalokho, kunezihizi ezilula ezicutshungulwayo, ngaphandle kwezihlanganisi kanye nokuqukethwe okuphansi kwekhalori.