Zili choncho kuti mutha kudya zakudya za tsiku ndi tsiku zothandiza kwambiri popanda kusintha kwambiri chakudya chozolowezi. Ndipo pang'ono chabe kusintha zina mwa zosakaniza. N'zotheka kuti kukoma kwatsopano kukuwonekerani kokondweretsa kwambiri kuposa zomwe mumakonda. Tengani saladi ya pulayimale. Kugwiritsa ntchito masamba onse kumatuluka panthawi imene timadzaza saladi ndi mayonesi. Ndipo otsatila zakudya zosiyanasiyana zopanda makapu - zonona zonunkhira, zomwe zimaphatikizidwa ndi thickeners ngati starch.
Yesetsani m'malo mwa mayonesi ndi yogurt (mwachibadwa, unsweetened, opanda zipatso zowonjezera, zokha - zophika nokha) kapena kefir. Yogurt mwaokha yokha ndi mankhwala. Ndipotu, ndi mkaka wokhala pakati. Chakudya choyenera cha mavuto alionse ndi mmimba. Komanso, yogurt ali ndi mapuloteni, amchere a mchere, mavitamini ndi mavitamini, omwe ndi osowa kwambiri monga D ndi B12.
Mwa njira, yogurt imafalikira kwambiri ku Indian kuphika. Saladi okhala ndi agugu a yogurt amatchedwa "rajtes". Zakudyazo ndi zophweka.
Zitsamba kefir.
Mankhwalawa ndi kefir ali ndi mitundu yoposa 30 yosiyanasiyana ya tizilombo toyambitsa matenda. Kusagwirizana kwake ndi kununkhiza kwake sikungokhala kokha kotsitsimula kokha, komanso kumatsitsimula kwa saladi ndi mbale zina. Izi kefir kwenikweni zimatengedwa ngati chakudya chachilengedwe.
Pokonzekera mukufunikira 1 tbsp. ozizira kefir ndi katsabola, 4 maekisi ang'onoang'ono odulidwa, 8 adyo cloves kudula, 1 tsp. mchere.
Ikani zitsulo zonse mu chosakaniza ndi kusakaniza mpaka misa yunifolomu ikupangidwa. 1 kutumikira: 161 kcal, mafuta - 8 g, a zodzaza - 6 g, chakudya - 14 g, mapuloteni - 8 g, fiber - 1 g, sodium - 691 mg.
Soy ndi mlendo wakumawa.
Mafilimu olemera amakhudza ndi kuphika. Ambiri a ku Ulaya akulowetsa m'dera lawo soya msuzi.
Miso ndi taini (mtanda wopangidwa kuchokera ku mbewu za sitsame). Kuvala izi kudzagwira ntchito bwino ndi saladi ya masamba. Pasitala miso ndi taini amapezeka m'masitolo apadera komanso m'misika yamitundu. 1 tbsp. l. miso, 1 tbsp. l. taini, 1 tbsp. madzi a mandimu, 1 tbsp. l. kuthira mafuta, 4 tbsp. l. parsley, akanadulidwa, madzi.
Phatikizani zitsulo zonse mu kapu ya pulogalamu ya zakudya ndikusakaniza bwino. Kumalo ozizira, refueling ikhoza kusungidwa kwa sabata limodzi.
1 kutumikira: 85 kcal, mafuta - 7 g, a iwo okhutira - 1 g,
Zakudya - 3,5 g, mapuloteni - 3,7 g, fiber - 1,4 g, sodium - 184 mg.
Zowonongeka, 4 servings.
Steve Corry, yemwe amadziwika ngati wokonza chakudya chambiri ku Portland mu 2007, akuyamikira kugula zakudya zam'madzi zomwe zimapangidwa kumaloko kuti athetse vutoli.
4 shallots, madzi 2 mandimu, wakuda tsabola, 7 tbsp. l. mafuta a maolivi, 50 g wa letesi la rucola, 1 lalikulu mutu wa adyo, 1/8 tbsp. mtedza wa pine, kakang'ono kakang'ono ka phokoso, kudula mu cubes, 2 tbsp. l. mafuta a canola, 4 mchere wa nkhuku watsopano, 1 nkhaka zazikuluzikulu, mutu waung'ono wa fennel, 1 udzu winawake wodulidwa, 1 lalikulu lalanje lokoma, tsabola 8.
1. Kutentha uvuni ku 230 ° C. Dulani ndi mwachangu shallots. Mu blender, kuphatikiza ndi yokazinga shallots, 1 mandimu ndi tsabola pansi. Sakanizani chirichonse, kuwonjezera 3 tbsp. l. mafuta a azitona.
2. Sakanizani rucola, adyo, mtedza, 4 tbsp. l. mafuta a mandimu ndi tsabola, whisk.
3. Pewani kutentha kwa 130 ° C ndipo muthamangire zidutswa za keke.
4. Thirani mafuta a canola mu poto ndi kutentha. Ikani mafinya muwotchi ndi mwachangu kwa mphindi zisanu mbali iliyonse.
5. Ikani mapulogalamu a nkhaka pa mbale. Sakanizani zidutswa zapuleke keke, fennel, udzu winawake, tsabola wokoma ndi tomato. Ikani panzanella pa nkhaka, pakati ikani phokoso. Pamwamba ndi mtanda.
1 kutumikira: kcal 800, mafuta okwana 35 g, omwe anadzaza - 4 g, chakudya - 80 g, mapuloteni - 46 g, fiber - 6 g, sodium - 784 mg.