Gazpacho
Kuphika nthawi: 40 min.
Mu gawo limodzi la 213 kcal
Mapuloteni - 3 g, mafuta - 1 b g, chakudya - 13 g
- 2 anyezi wofiira
- Pakani 1 ya tsabola wofiira wokoma
- 1 nkhaka zatsopano
- 2 tomato wonyezimira
- 3 cloves wa adyo
- nyanja yamchere
- Tebulo limodzi. spoonful wa vinyo woyera vinyo wosasa
- 70 magalamu a phwetekere
- 100 ml mafuta a maolivi
- Tebulo limodzi. supuni ya madzi a mandimu
- 1 lita imodzi ya madzi a phwetekere
- masamba angapo a thyme
- Madontho 2-3 a vinyo wosasa
Kuphika:
1. Dulani mutu mu mphete zatheka. Pod tsabola wotsekemera adulidwe pakati, kuchotsani pachimake ndi mbewu, zamkati kuti muzule. 2. Peelani nkhaka ndikucheka. Tomato kuti azidutsa ndi madzi otentha, onetsetsani, kudula makoseni mu cubes. 3. Pasani adyo kudzera mu nyuzipepala. Zosakaniza zokonzedwa zowonjezereka, kuwonjezera madzi a mchere, vinyo wosasa, mafuta a mandimu, mandimu ndi tomato, phwetekere. Mmalo mwa phwetekere, mukhoza kutenga phwetekere popanda khungu, kulipukuta kudzera mu colander ndi maselo ang'onoang'ono. Siyani msuzi kwa maola awiri mufiriji (makamaka usiku). 4. Fulani nthambi za thyme. Onjezerani kwa osakaniza utakhazikika, onjezerani mchere kuti mulawe ndi kusakaniza. Viniga wa basamu imayikidwa nthawi yomweyo asanatumikire. 5. Mwasankha, mungathe kugwira ntchito ndi nkhuku zophika kapena ng'ombe, shrimps, nyenyeswa za tirigu.
Msuzi wa masamba ndi mtedza
Kuphika nthawi: 25 min.
Mu gawo limodzi, 174 kcal
Mapuloteni - 3 g, mafuta - 16 g, chakudya - 8 g
- 300 g kabichi
- 2 nkhuku zakuda
- Pakani 1 ya tsabola wofiira wofiira
- 1 gulu la katsabola
- 1 gulu la letesi
- Tebulo 2. spoons wa mtedza wa paini
- Tebulo 3. supuni masamba mafuta
- Mchere wambiri
Kuphika:
Dulani kabichi ndi mchenga wochepa, kuwaza ndi mchere ndi kuupaka mopepuka. Siyani kwa mphindi khumi kuti mutenge madzi. Nkhaka kabati lalikulu grater. Ngati nyerere ya nkhaka ndi yayikulu kwambiri, idulani. Peel khungu kuchokera pakati pa chipatso mpaka kumapeto, ndiye ululu sudzafalikira pamwamba pa masamba onse a masamba. Dulani tsabolawo theka, chotsani nyemba ndi magawo oyera, kudula mnofu kuti ukhale wowonda. Saladi azipaka, timapepala timene timadula kapena timang'ambika. Katsabola kophika. Mitsinje yamkungudza mwachangu, oyambitsa, muwotcha popanda mafuta (8-10 min). Zosakaniza zokonzedwa bwino, nyengo ndi mafuta ndikuzaza ndi mtedza wa pine. Masamba a saladi otsalawo amaikidwa bwino mu saladi, pamwamba paika saladi yokonzeka.
Pike nsalu ndi zokongoletsa zovuta
Kuphika nthawi: 35 min.
Mukhonza kutumikira 336 kcal
Mapuloteni-33 g, mafuta -11 g, chakudya-magalamu 25
- 1 beetroot
- 1 mizu ya parsley
- Anyezi 1
- Apulo 1
- 1 peyala
- Tebulo limodzi. supuni ya masamba mafuta
- 100 ml ya madzi a apulo
- 50 ml ya vinyo wa apulo cider
- 2 mapesi a anyezi wobiriwira
- 1/4 wa mizu yoopsa
- Tebulo 4. supuni ya kirimu wowawasa
- mchere
- Mtundu wa pikipiki wa 600 g
- Tebulo 2. supuni batala
Kuphika:
Mbewu ndi zipatso zimadulidwa mu cubes ndikupita mu mafuta a masamba (5 min). Thirani mu madzi ndi viniga, yikani mchere, simmer pansi pa chivindikiro kwa mphindi 10. Dulani anyezi wobiriwira ndi mphete. Horseradish grate pa chabwino grater ndi kusakaniza ndi kirimu wowawasa. Dulani mapepala a pike mu magawo, kuwonjezera mchere komanso mwachangu mu mafuta (3 minutes mbali iliyonse). Ikani nsomba pamtengo ndi mbale yotsatira. Thirani horseradish ndi kirimu wowawasa ndi kuwaza ndi kasupe anyezi.
Saladi ya nkhuku chiwindi
Kuphika nthawi: 25 min.
Mu gawo limodzi, 174 kcal
Mapuloteni - G. g mafuta-16 g, chakudya-8 g
- Gulu limodzi la saladi
- 500 g nkhuku
- Tebulo 2. supuni ya mafuta a mphesa
- 175 g mphesa popanda maenje
- Tebulo limodzi. supuni ya vinyo wosasa
- mchere
- 25 g wa mtedza wa pine
Kuphika:
Masamba a letesi amaikidwa bwino pa mbale 4. Pakani poto, perekani mafuta kuchokera ku nthanga za mphesa, yaniyani chiwindi cha nkhuku ndi mwachangu, mutembenuke mwamsanga. Chiwindi chikakhala ndi mtundu wofiira, chotsani poto kumoto. Mphesa yamphesa kutenga nthambi ndikuwonjezera ku chiwindi. Fukani ndi vinyo wosasa ndi nyengo kuti mulawe. Konzani mbale yokonzeka pa mbale ndi saladi ndi kuwaza ndi mtedza wa paini.
Misochki ndi saladi yamphesa
Kuphika nthawi: 30 min.
Mukhonza kutumikira 270 kcal
Mapuloteni-27 g, mafuta-45 g, chakudya -14 g
- 1 nkhuku fillet
- 1 anyezi wofiira
- 2 mphesa
- 50 g walnuts
- 150 g tchizi
- Tebulo 2. supuni ya mafuta a maolivi
- mchere
Kuphika:
Ikani chophimba (10-15 min) ndikudula mu magawo, mphete anyezi - theka. Dulani chipatso cha mphesa kukhala chotsitsa, chotsani thupi ndi kudula muzidutswa tating'ono ting'ono. Mtedza udula. Dulani tchizi muzipinda. Sakanizani anyezi ndi mapira a mphesa, nkhuku, mtedza ndi tchizi, nyengo ndi mafuta. Msuziwu umayikidwa mu "mbale" kuchokera ku tsamba la mphesa.
Kulemba
■ Kuteteza zakudya kuti zisakhale poizoni
Ngakhalenso mbale zothandiza kwambiri zingabweretse mavuto ngati simungathe kusunga malamulo ndi zosungira zawo. Yesetsani kudya chakudya chokonzekera mwatsopano, makamaka nyama, nsomba ndi nkhuku.
Zida zothandiza kwa amayi
Zimapezeka kuti pali mndandanda wa zinthu zomwe zimapindulitsa thupi lachikazi. Zimaphatikizapo magulu atatu: mankhwala okoma mkaka (kefir, yogurts ndi yogurt - kasupe wabwino wa calcium), nsomba (azamwali amalimbikitsa katatu pa sabata) ndi nyemba.
■ Kuzizira mwanayo chakudya choyenera
Ngati mumakakamiza mwana kuti adye chakudya chamagulu, mutha kukwaniritsa zosiyana. Njira yofulumira kwambiri ndiyo kuphunzitsa mwanayo kuti azigwiritsa ntchito mbale zothandiza ndi chitsanzo cha zokonda zokondweretsa za makolo. Musayesetse kuti mwanayo adzalandira maswiti pokhapokha atadya chakudya chabwino. Ndi bwino kulonjeza chinthu chosadziwika, monga kupita ku dziwe kapena kujambula.