Maphikidwe a chakudya chachangu

Hamburger, mitundu yonse ya "tchizi" ndi "nsomba" ya poppies, agalu otentha ndi pizza - momwe Mulungu amaonera zonsezi ndi ... zoopsa bwanji m'mimba mwathu! Ndipo apa ayi! Maphikidwe athu asanu ndi awiri athandizira anthu othamanga chakudya kumbali ya ubwino! Sitidya izi kapena chakudya panthawi inayake kapena ngati n'kofunika: kudya pizza ndi anzanu usana ndi usiku kapena zakudya zopanda chotupitsa patatha tsiku lotanganidwa ku ofesi. Pofuna kukhala ndi thanzi labwino, nkofunika kupereka zinthu zina zothandiza kuthupi: mafuta odzaza, shuga woyengedwa komanso zakudya zopanda madzi. Inde, chodyera chimodzi chokha kapena mbale ya pasitala ndi tchizi sungathe kubweretsanso zinthu zosowa. Komabe, pali chinyengo, pogwiritsira ntchito zomwe mungathe, kudya chakudya chozoloŵera ndi chokoma ndipo panthawi imodzimodziyo zikhudze thupi ndi zonse zomwe mukusowa. Kuti muchite izi, mumangowonjezerapo zakudya zina zomwe mumakonda. Ndipo mungasangalale ndi zokondweretsa zomwe mumazikonda ndi zaumoyo.

Kawirikawiri amakonda zakudya zomwe zimakhala zosavuta kukonzekera. Kafukufuku waposachedwapa omwe anachitika pakati pa anthu a ku America anasonyeza kuti pa malo oyamba omwe amagwiritsidwa ntchito ndi chips. Pa yachiwiri - ma hamburgers ali ndi tchizi. Pakati pa maulosi a ku Russia, wina amatha kusiyanitsa mbatata yokazinga, pasitala, mkate, chokoleti ndi ayisikilimu. Zonsezi ndi zamchere. Pofuna kuchepetsa kulemera kwakukulu, nkofunika kulemba pulogalamu yotereyi kuti mukwaniritse ludzu ndi zakudya zopatsa thanzi. Chifukwa chaichi, sikoyenera kukana mbale zowonjezera.

Chips za mbatata 6 zophika
Mbatata zophika ndi rosemary ndi adyo zidzakhala njira yabwino kwambiri ya mtundu wina wa mitundu yambiri yamatsuko - ndi anyezi ndi kirimu wowawasa.
3 tbsp. l. yogurt yochepa
1 tbsp. l. otsika mafuta mayonesi
Mitu yophika adyo
1 tbsp. l. madzi a mandimu
1 tsp. mchere
1 makilogalamu a mbatata
1 tbsp. l. mafuta a azitona
2 mitu ya adyo, yodulidwa
6 mapiritsi a rosemary
6 kutsukidwa kwathunthu mutu wa adyo
1. Sakanizani buttermilk, yogurt, mayonesi, 2 adyo mitu, mandimu ndi mchere mpaka minofu yofanana imapangidwa.
2. Konzani mbatata: kutentha uvuni ku 200 ° C. Pa chitofu, wiritsani madzi ndikuika mbatata m'madamba apo, gwirani maminiti awiri mpaka 5 mpaka mutachepetse. Sakani madzi ndi kuwonjezera mafuta ndi 1/2 chikho kwa mbatata. adyo. Kenaka tyala mbatata pa pepala lophika. Pamwamba ndi nthambi zitatu za rosemary ndi kuphika kwa mphindi 25-30. Tembenukani ndi kuphika wina 5-10 mphindi. Kutumikira ndi msuzi.
1 kutumikira: 146 kcal; mafuta - 3.5 g, omwe amadzaza - 0,6 g, chakudya - 24 g, mapuloteni - 5 g, mchere - 2 g, sodium - 300 mg.

Cheese casserole ndi pasitala
4 servings
Rosemary, thyme, katsitsumzukwa, bowa la shiitake zimapereka fungo losangalatsa la pasitala.
1/2 tbsp. katsitsumzukwa, kodula
200 g wa pasitala
1/2 tbsp. bowa la shiitake,
1 tbsp. kanyumba kanyumba
1 tbsp. l. batala
1 tbsp. shallots, odulidwa
1 mutu wa adyo,
1 nthambi ya thyme
Nthambi imodzi ya rosemary
2 tbsp. l. vinyo woyera wouma
1 tbsp. l. ufa wa tirigu
1 tbsp. mkaka wosakanizidwa
1 tbsp. l. mpiru
1 tbsp. tchizi
2 tbsp. l. zinyenyeswazi za mkate
2 tbsp. l. grated Parmesan tchizi.
1. Thirani katsitsumzukwa m'madzi otentha kwa mphindi zingapo. Osati kutsanulira madzi, kuphika pasitala mmenemo.
2. Fryani bowa kwa mphindi zisanu.
3. Yambani uvuni ku 200C.
Sakanizani tchizi kanyumba mu blender, khalani pambali. Sakanizani batala, onjezerani shallots, adyo ndi zitsamba komanso mwachangu kwa mphindi 4. Onjezani vinyo ndi mwachangu kwa mphindi ziwiri. Ndiye kuchotsani zitsamba ndi adyo ndi pang'onopang'ono kutsanulira mu ufa, oyambitsa zonse. Kenaka pitirizani kutsanulira mkaka, kanyumba tchizi ndi mpiru. Msuzi wa mphindi 15. Kenaka yikani za tchizi. 4. Sakanizani msuzi wa tchizi, pasitala, katsitsumzukwa ndi bowa. Ikani kudya kuphika, kuwaza ndi breadcrumbs ndi kuphika kwa mphindi 15-20.
1 kutumikira: 485 kcal; mafuta - 12 g, omwe amadzaza - 7 g, chakudya - 66 g, mapuloteni - 34 g, fiber - 7 g, sodium - 820 mg.
Njira yoyamba yomwe mungatengere kudya zakudya zabwino ndikubwezera zakudya zina. Mwachitsanzo, shuga woyengedwa ndi zachilengedwe, mafuta osatulutsidwa amadzaza, ndipo zakudya zophweka zimakhala zovuta. Kupezeka kwa chakudya chapamwamba ku khitchini kwanu kumapangitsa kuti 90 peresenti apambane. Malangizo osavuta adzakuthandizani.
Sakanizani ng'ombe ndi nkhumba ndi Turkey kuti muchepetse kuchuluka kwa mafuta owopsa.
Pangani mankhwala odzola, omwe amachokera ku mafuta a maolivi, omwe amalimbitsa mtima. Zidzakhala zothandiza kwambiri kuposa zogula.
Gwiritsani ntchito mbewu zonse ndi mpunga wofiira mukakophika. Kuchokera ku ufa wamba woyera, wopukutira mpunga ndi mkate ndi bwino kusiya. Mbewu zonse zimakhala ndi mitsempha yambiri ndipo zimathandiza kuti mapangidwe a magazi asapangidwe m'mitsuko.
Onjezerani zakudya ku saladi, nyama ndi masangweji. Makamaka tsabola, katsitsumzukwa, bowa la shiitake ndi mapuloteni.

Sandwich
Ndi nyama ya Turkey, msuzi wotchuka wa Russian ndi Swiss tchizi, sangweji iyi idzakhala yosangalatsa kwambiri komanso yothandiza.
1 tbsp. l. mafuta obiriwira otsika kwambiri
1 tbsp. l. otsika mafuta mayonesi
1 tbsp. l. ketchup
1 tbsp. l. mdima
1 tsp. madzi a mandimu
anyezi, odulidwa
1 ngakhale. sauerkraut , zouma
2 zidutswa za mkate wa rye
1 kachigawo kakang'ono ka katemera kophika, kudula mu mbale
2 zidutswa za mafuta otsika kwambiri
gherkins
1. Mu kapu, sakanizani kirimu wowawasa, mayonesi, ketchup, horseradish, mandimu ndi gherkins. Lembani poto ndi mafuta komanso mwachangu anyezi kwa mphindi imodzi. Kenaka kuchepetsa kutentha ndi mwachangu kwa mphindi zisanu, onjezerani sauerkraut ndikuonjezeranso moto.
2. Pangani sandwich: smear msuzi 1 chidutswa cha mkate, pamwamba ndi Turkey ndi sauerkraut ndi anyezi, kenaka muwaza ndi tchizi ndikuphimba ndi chidutswa china cha mkate. Thirani mafuta mu mphika wina, mwachangu sandwich kwa mphindi 3-4 kumbali iliyonse.
1 kutumikira: 515 kcal; mafuta - 15 g, mafuta okwanira - 3,5 g, chakudya - 58 g, mapuloteni - 36 g, fiber - 8 g, sodium - 800 mg.

Keke ndi masamba
4 servings
Msuzi ndi ndiwo zamasamba ndi mavitamini ndi minerals, omwe ali ndi fungo lokoma chifukwa cha kuchuluka kwa zomera.
1 tbsp. ufa wa tirigu
5 tbsp. l. madzi ozizira
1 tbsp. l. viniga
1 mchere wosakaniza
1 tsp. chitowe,
rosemary, odulidwa
1 tbsp. mafuta a mpendadzuwa
Ola limodzi la ola limodzi. batala
1 tbsp. mafuta a azitona
2 tbsp. mbatata ndi zophika
1 tbsp. anyezi, odulidwa
1 tbsp. amondi
1 tbsp. l. adyo, odulidwa
1 lita imodzi masamba msuzi
1 tsp. tsabola wakuda
1 tsp Chitowe wouma
1 tsp tsabola wa cayenne
2 tbsp. l. chimanga
1 tbsp. l. wa madzi
1 tbsp. kirimu wowawasa
1. Sakanizani 1/4 tbsp. ufa ndi madzi ndi viniga. Sakanizani ufa wotsala ndi 1/4 tsp. mchere, onjezerani zitsamba ndikusakaniza zonse bwinobwino. Sakanizani ufa ndi vinyo wosakaniza ndikupaka mtanda. Chotsani uvuni ku 200 ° C.
2. Konzani kudzazidwa: kutentha mafuta. Onjezerani mbatata ndi anyezi ndi mwachangu kwa mphindi 3-5. Yikani adyo ndikuyimbira kwa mphindi imodzi. Kenaka yikani msuzi, bowa, kabichi, 1 tsp. mchere ndi zonunkhira ndi kuphika kwa mphindi zisanu. Sakanizani chimanga ndi madzi, ndiye tsitsani osakaniza mu poto, onjezani zonona.
3. Gawani mtanda mu magawo awiri. Ikani gawo limodzi pansi pa mbale kuti muphike, kenaka muikemo kudzaza ndi kuphimba ndi pepala lachiwiri la mtanda. Bendani m'mphepete. Ikani keke kwa mphindi 30-35.
1 kutumikira: 450 kcal, mafuta - 21 g, omwe anadzaza - 6 g, chakudya - 57 g, mapuloteni - 8 g, fiber - 5 g, sodium - 734 mg.

Nacho
6 zopereka
Msuzi wa masamba a Mexico ndi guacamole msuzi akutsimikiziridwa: Palibe amene adzawona kuti mu zipsuzi, mosiyana ndi njira yophika, palibe tchizi.
1 / 2st. tomato watsopano, odulidwa
Art. anyezi wofiira, sliced ​​1/2 st.
2 tsabola wofiira, wodulidwa
2 tbsp. l. madzi a mandimu
1/2 tsp kosher mchere
3 tbsp. l. masamba mafuta
2 tbsp. anyezi, odulidwa
1 bay masamba
1/4 tsp. tsabola wa cayenne
1 tsp. oregano
chitowe
500 g mphika wa nyemba
Ma tacos
1st. madzi a lalanje
2 mapepala
Zosakaniza zonse zimadulidwa komanso zokhala ndi mafuta.

Dothi la chokoleti chakuda ndi lalanje
Manyowawa ndi owala komanso okoma, ndipo flavonoids, omwe amapezeka mu chokoleti yakuda, amatha kulimbana ndi khansa.
1 tsp shuga ku nzimbe
1 tbsp. madzi a lalanje
1 tbsp. Chokongoletsedwa bwino chamaluwa a lalanje komanso chowonjezera chophikira mbale
1 tbsp. vanillin
1 tsp Cocoa
Tile ya chokoleti yakuda

Mkate ndi masamba
6 zopereka
Sipinachi, kaloti ndi udzu winawake wothirapo zamasamba zidzawonjezera pa chakudya ichi chokoma ndi zakudya zamtengo wapatali, ndipo msuzi wa tomato-tsabola udzapangitsa mkate kukhala wowoneka bwino.
2 tbsp. l. mafuta a azitona
1 tbsp. anyezi, odulidwa
1 karoti, finely akanadulidwa
1 celery phesi, finely akanadulidwa
1 tsp. mchere
1 tbsp. l. adyo, finely akanadulidwa
2 tsp. Chitaliyana chisakanizo cha zitsamba (oregano, basil, etc.)
1 tbsp. sipinachi, odulidwa
500 g wa Turkey, odulidwa
1 lita imodzi ya nkhuku msuzi
1/2 tbsp. grated Parmesan tchizi
1 tbsp. l. ketchup
Dzira 1, losiyana ndi chipolopolocho
Anthu okwana 15, akuphwanyika
maekisi, odulidwa
Tsabola wofiira wofiira, wodulidwa
1 akhoza ya tomato mu madzi ake
1 tsp. viniga
1 tsp. shuga wa nzimbe
1. Yambitsani uvuni ku 200 ° C. Kutentha 1 tbsp. l. mafuta mu skillet. Onjezani anyezi, kaloti ndi udzu winawake ndi mwachangu mpaka masamba ali ofewa, pafupi mphindi zisanu ndi zisanu ndi ziwiri. Onjezerani ts2 1/2. mchere, adyo, zokometsera ku Italy ndi sipinachi, kusonkhezera ndi mwachangu kwa mphindi zisanu, ndiye kuchepetsa kutentha.
2. Mu mbale yayikulu, kuphatikizapo Turkey, msuzi, tchizi, ketchup, dzira ndi masamba osakaniza. Onjezerani anthu osokoneza bongo, osakaniza ndi mawonekedwe pa mkate wophika. Kuphika kwa mphindi 30.
3. Pamene mkate ukuphika mu uvuni, kutenthetsa mu poto yowonongeka 1 st. l. onjetsani maekisi ndi tsabola komanso mwachangu kwa mphindi zisanu, kenaka yikani tomato, 1/2 tsp. mchere, vinyo wosasa ndi shuga komanso simmer pachisanu chakutentha kwa mphindi 10. Kenaka sakanizani msuzi mu blender mpaka pakhale minofu yofanana.
4. Chotsani mkate kuchokera ku uvuni ndi pamwamba ndi msuzi. Kenaka pitani, kachiwiri mu uvuni ndikuphika kwa mphindi 10, ndiye mutumikire.
1 kutumikira: 304 kcal; mafuta - 15 g, okhutira - 4 g, chakudya - 16 g, mapuloteni - 25 g, fiber - 2.4 g, sodium - 790 mg.