Tilapia ndi msuzi wofiira
- fayilo ya tilapia (yopanda khungu) - 500 g
- saladi wofiira anyezi - 1/2 anyezi
- mafuta a azitona - 1 tbsp. l.
- adyo - 2 cloves
- oregano-2 st. l.
- tomato - 400 g
- Tsabola wofiira - 1/4 tbsp. l.
- Maolivi, Maolivi Olungidwa - Ma PC 10.
- makina - 1 tbsp. l.
- parsley
- mchere
Kuphika:
1. Dulani nsomba pozikulunga ndi pepala la pepala. 2. Kutentha mafuta ndi mazira anyezi mu poto, kenaka yikani adyo, tomato odulidwa, oregano ndi tsabola wofiira. Pamene msuzi wiritsani, kuchepetsa kutentha ndikupita kwa mphindi zisanu, kenaka yikani maolivi, azitona ndi zowonjezera. 3. Ikani tilapia mu poto yophika, kuthira msuzi pamwamba pake ndikuphika mpaka okonzeka. Kenaka muyikepo firiji pamoto wokazinga, ndipo musunge msuzi pamoto kwa kanthawi kuti mutenge. Kutumikira nsomba, kuwaza ndi msuzi ndi kuwaza ndi zitsamba. Kwa iwo omwe amachita masewera, zakudya pambuyo pa makalasi ndi zofunika kwambiri kuposa iwo. Koma pali malingaliro angapo a kudya, osankhidwa musanapite ku masewera olimbitsa thupi. Kodi mukufuna kulemera? Kutsika ndi chakudya. Kaŵirikaŵiri kutaya thupi kumafunsidwa: kodi mumapeza kuti mphamvu yophunzitsira? Yankho lake ndi lophweka: kuchokera ku mafuta - mafuta akudya samakhala makwinya. Kumbukirani kuti chakudya cham'mawa chiyenera kugwiritsidwa mwamsanga komanso mwamsanga: simungakhoze kuphunzitsa pamimba. Zosiyanasiyana: malowa (200 g) ndi masamba (200 g); nkhuku m'mawere (150 g) ndi salaka ndi tomato (200 g), atavala mafuta. Ndipo muiwale za zowonjezera: Mphindi 5 pamtapamwamba ndi bwino kuposa chikho cholimba cha khofi kapena tiyi.
Mpunga wa mpunga wa balere
- anyezi - 1/2 anyezi
- mafuta a azitona - 2 tbsp. l.
- peyala balere - 2/3 chikho
- nkhuku msuzi - 1,5 makapu
- thyme - 1/2 st. l.
- walnuts - 5 ma PC.
- Msuzi wa bulauni - chikho cha 1/4
- sipinachi-mtolo
- nthaka yofiira
- tsabola, mchere
Kuphika:
1. Fryani mu supu yotsekemera anyezi wothira mafuta, onjezerani tsamba losambitsidwa ndi mafuta ndikugwirako pamoto kwa mphindi zitatu. 2. Thirani kapu ya madzi ndi kutsanulira mu poto, kutsanulira mu mpunga wofiira, nyengo ya phala ndi thyme ndi tsabola zouma. Mutabweretsa msuzi ku chithupsa, kuchepetsa kutentha ndi kuphimba poto ndi chivindikiro. Ikani phala kwa mphindi 45 mpaka peyala yapale ikhale yofewa. 3. Chotsani poto kuchokera kutentha, onjezerani sipinachi ndi magawo a mtedza ku phala. Lolani mbale kuti iphatikize kwa mphindi zisanu, ndiye mutumikire. Vuto la "antchito a oyera-collar" ndikuti amakhala tsiku lonse ndikukonzekera pamapepala. Kusuntha kuli kochepa, koma chilakolako chodyera sichikhala chochepa. Choncho, ntchito yaikulu ya chakudya cha m'mawa ndiyo kutenga zakudya zambiri monga chakudya, chomwe chingakuthandizeni kuti mukhale nthawi yaitali. Kufunika kwa mapuloteni ambiri ochokera kwa ogwira ntchito kuntchito kumeneko. Kuti apite kuntchito yamadzulo, amafunikira "zotsika" chakudya. Choncho njira yabwino kwambiri ndi kukumbukira ubwana wanu ndikuphika phala ndi mkaka wochepa. Konzani khofi kapena tiyi popanda shuga. Ndipo kumwa kuti asatenge sangweji, ndi syrnik - nayenso popanda shuga, koma ndi kirimu wowawasa pafupifupi mafuta okhutira.
Chofufumitsa ndi ndiwo zamasamba ndi nyama yankhumba
- tomato - 2 ma PC.
- saladi wofiira-1/2 chidutswa.
- Tsabola wa Chibugariya - 1/4 ma PC.
- laimu - 1 pc.
- mayonesi (kuwala) - 2 tbsp. l.
- ziphuphu-ma PC 4.
- sipinachi-mtolo
- Bacon - 8 zidutswa
- parsley
- mchere
Kuphika:
1. Dulani nyama yankhumba mu magawo owonda komanso mwachangu mu poto. 2. Pewani parsley ndi letesi. Tomato ndi tsabola ya Chibulgaria amadulidwa mu cubes. Onetsetsani masamba, mchere komanso nyengo ndi madzi a mandimu. 2. Lapeshki ndi dzanja limodzi, mafuta ndi mayonesi. Pamwamba ndi masamba a sipinachi, tsitsani supuni ya phwetekere ndi masamba osakaniza ndikuwonjezera 2 magawo a nyama yankhumba yokazinga. Lembani zoyika muzofufumitsa. Dulani mipukutuyi mu magawo awiri. Tumikirani tiyi. Amayi amasiye ali ndi mwayi ngati wina aliyense. Angathe, amadya mochuluka momwe amafunira, kamodzi patsiku, komanso izi zimawaononga. Kukhala, tsiku lonse pafupi ndi firiji, amayi tsopano ndikuwotcha, monga lamulo, maswiti kapena ma cookies. Ngati mukufuna kulemera, musasinthe zizoloŵezi zanu: kudya nthawi zambiri, koma ndi malamulo. Musaiwale za ufa ndi zokoma, yesetsani kupewa mafuta. Iwe, mosiyana ndi kugwira ntchito, chakudya cham'mawa si chakudya chachikulu. Koma m'mawa timafunikira mphamvu kuti tibweretse ana athu kusukulu, ndipo mwamuna wathu azigwira ntchito. Dzipatseni kapu ya tiyi kapena khofi ndi supuni ya shuga, idyani dzira yophika ndi mkate wa bran ndi tchizi kapena chidutswa cha ham. Ndipo madzulo, idyani saladi ndi nyama yoyera yophika.
Karoti ndi saladi ya zipatso
- kaloti-ma PC 2.
- chinanazi 450 g
- peach- 1 chidutswa.
- Zoumba - 30 g
- pecans - ma PC 4.
- sipinachi-mtolo
- Mafuta ochepa - 1/2 chikho
- Madzi a orange - 1 tbsp. l.
Kuphika:
1. Peelti kaloti ndi kuwadula ngati woonda kwambiri, chinanazi - muzing'onozing'ono. Chovala cha Pecan. Gwiritsani ntchito zowonongeka ndi zoumba. Whisk ndi yogurt ndi madzi a lalanje. Nyengo ya saladi ndi msuzi wa lalanje ndi refrigerate. 2. Dulani pichesi pakati pochotsa mwalawo. Gawo la chipatso limadulidwa mu magawo woonda ndi osakaniza ndi saladi ya karoti-zipatso. 3. Lembani pansi pa mbaleyi ndi masamba a sipinachi, pamwamba ndi chipatso chosakaniza. Anthu omwe akuchita nawo malonda kapena malonda, amathera nthawi yawo panjira. Mtolo umene ali nawo osachepera othamanga, othamanga. Antchito oterewa amafunikira kuchuluka kwa zakudya ndi mapuloteni. Chakudya cham'mawa, yikani mazira (1 yolk ndi 2 squirrels) ndi tomato (100 g). Kuwotchera mu mafuta a maolivi. Lembani mbaleyi ndi 50 g wa nandolo kapena zobiriwira zobiriwira, komanso kuti mugwiritse ntchito ubongo bwino, perekani saladi (250 g). Sankhani zakumwa kuchokera ku zakumwa. Masana, khalani ndi chotupitsa ndi zipatso ndi ndiwo zamasamba. Pewani zakudya zamchere ndi zokometsera kuti miyendo yanu isadwale, chifukwa ikudyetsani.
Ndimu-blueberry muffins
- Buluu - 1 galasi
- ufa - makapu awiri
- shuga - 3 tbsp. l.
- ufa wophika - 1/2 tsp.
- soda - 1/2 tsp.
- mafuta otsika yogurt - 2/3 chikho
- mazira - ma PC 2.
- mkaka - 1/4 chikho
- batala -2 tbsp. l.
- mandimu peel -1 tbsp. l.
- margarine chifukwa chopaka mafuta
Kuphika:
1. Ikani ufa mu mbale, kuwonjezera shuga, koloko, ufa wophika. Sakanizani batala. Whisk mazira ndi chosakaniza. Pamtunda wa ufa mupange phokoso ndi kutsanulira mu yogurt, kumenyedwa mazira, mkaka, batala, kuwaza grated zest. Yesani misa mpaka iyo yunifolomu. Onjezerani zipatso zotsukidwa ndikuzigawa mofanana pa mtanda. 2. Lembani nkhungu ndi margarine ndikudzaze ndi mayesero a 2/3. Lembani muffins mu uvuni wokwana 200 digiri wa mphindi 20-25. Kutumikira pa tebulo, chisanadze utakhazikika. Kwa aphunzitsi, kuwonjezera pa kuwongolera kwa malingaliro, kuwona bwino ndi kofunikira kwambiri: ayenera kuwerenga zambiri, yang'anani ntchito ya kunyumba ya ophunzira. Pofuna kuteteza masomphenya, m'pofunikira kuti mukhale ndi zakudya zamagetsi zokhala ndi vitamini C ndi polyunsaturated mafuta acids (omega-3). Choncho kadzutsa kadzanja la oatmeal ndi ma blueberries ndi makapu a pine, kumwa madzi a mandimu, ndipo ngati mumakonda kukhuta, perekani zakudya kuchokera ku kabichi (osati zoyera - musaiwale kuti pali mitundu yambiri yamaluwa, Brussels, broccoli ndi kohlrabi). nsomba zamkati zamkati (mullet, sardine, carp, carp, tuna, trout).