Mwamwayi, tsopano makasitomala amapereka zakudya zambiri zochepa zomwe zimakhala ndi mafuta ochepa kwambiri, kuphatikizapo mapuloteni apamwamba komanso othandizira mafupa a calcium, amakhala ndi chidwi komanso maonekedwe abwino kwambiri. Sankhani masoka ochepa a kalori, monga "Feta", "Mozzarella" ndi tchizi, kapena tizilombo tochepa kwambiri monga "Cheder", "Swiss" kapena "Gouda". Ndipo nthawizonse muzikhala ndi ndalama pamene mukuphika ndi mtundu uliwonse wa tchizi; tchizi kakang'ono - izi ndizo zonse zomwe zimafunikira kuti pakhale kudya wamba kukhala chisangalalo chosasangalatsa. Zakudya zabwino zoyenera kulemera, maphikidwe - mutu wa nkhaniyi.
Mamaliga ndi kanyumba tchizi ndi shrimps
4 servings
Kukonzekera: Mphindi 12
Kukonzekera kwa Chinsinsi: Mphindi 8
Makapu atatu osatulutsa msuzi nkhuku; 3/4 chikho chimanga wholemeal; 1/4 chikho chokwera mafuta; 2% ya supuni ya mafuta a maolivi; 1 gulu la anyezi wobiriwira wodulidwa; 4 cloves wa extruded adyo; 450 g zazikulu zowonongeka ndi mchira (21-30 zidutswa); 500 g wa tomato ya Cherry, kudula mu halves; mchere komanso tsabola watsopano wakuda.
Kukonzekera kwa Chinsinsi:
Mu sing'anga supu, wiritsani msuzi pa kutentha kwambiri. Muziganiza mu ufa wa chimanga, oyambitsa, ndi kuchepetsa kutentha. Phimbani ndi kuphika kwa mphindi 7, ndikuyambitsa nthawi zina. Onjezani kanyumba tchizi ndi kusakaniza kuti musakanizane bwino. Phimbani ndi kuika pambali. Pamene mukuphika ufa wa chimanga, muzitsamba zazikulu zosasunthira mafuta kutentha kwambiri. Onjezani anyezi, adyo ndi shrimp ndi mwachangu kwa mphindi ziwiri. Kenaka yikani tomato ndikuphika kwa mphindi ziwiri, kapena mpaka shrimp ikhale yofiira pinki (izi zikutanthauza kuti zophikidwa). Nyengo ndi mchere ndi tsabola kuti mulawe. Kufalitsa mamalygu pamatope ang'onoang'ono 4. Gwiritsani ntchito gawo lokhazikika la supuni, pangani phokoso pakati pa wina aliyense ndikutulutsa 1 galasi losakaniza ndi prawns. Mavitamini 3/4 a hominych ndi 1 chikho cha shrimp), mafuta okwana 22% (7 g, 2 g mafuta okhuta), 39% ya zakudya (27 g), 39% ya mapuloteni (27 g), 1 g wa fiber, 54 magalamu mg ya calcium, 4.5 mg yachitsulo, 853 mg ya sodium, 283 kcal.
Pasta yapachiyambi ndi tchizi
4 servings
Kukonzekera: Mphindi 2
Kukonzekera kwa Chinsinsi: Mphindi 18
230 g ya pasitala ya spaghetti; 3 tbsp. supuni za ufa; 3/4 chikho chosazirala nkhuku; 3/4 chikho cha mkaka wosungunuka popanda shuga; 85 g (pafupifupi 1 galasi) ya tchizi ya mafuta ochepa otchedwa Swiss, osweka mu zidutswa; 85 g (pafupifupi 1 chikho) cha tchizi "mafuta" a "Cheddar" ochepa, ophwanyika mu zidutswa; Mchere ndi mchere watsopano wakuda kuti ulawe; 1 tbsp. supuni ya mkate wambiri ndi zonunkhira.
Kukonzekera kwa Chinsinsi:
Kuphika pasitala monga mwa malangizo pa phukusi ku dziko la "aldente" (chikhalidwe pamene phala liri pafupi ndipo limakhala lokhazikika, osati lopsa). Ngakhale macaroni ali kuphika, mu saucepan ndi wakuda pansi, kutsanulira mu ufa. Onjezerani msuzi ndi mkaka, whisk osakaniza ndi whisk. Ikani saucepan pa sing'anga kutentha ndipo mupitirize kugwedeza kwa mphindi 10 - mpaka osakaniza thickens ndipo ayamba kuphulika. Chotsani kutentha ndi kusakaniza mu kusakaniza kwa mitundu yonse ya tchizi. Nyengo ndi mchere ndi tsabola kuti mulawe. Phimbani msuzi ndi chivindikiro ndikuyika pambali. Thirani mitsuko ya mkate mu tinthu tating'onoting'onoting'ono koti tisawononge poto ndikutsegula moto wofooka. Oyanika ophika, nthawi zina amawathira poto, 3-4 mphindi, mpaka operewera. Ikani pasitala pa msuzi wa tchizi. Phulani pasitala mu mbale ndikukongoletsa ndi crisps.
Zakudya zokwanira (1/3 chikho), 18% mafuta (8 g, 4.5 g mafuta okwanira), 57% Zakudya zamadzimadzi (56 g), 25% mapuloteni (25 g), 2 g mchere, 495 mg calcium, 3 mg wa chitsulo, 685 mg ya sodium, 394 kcal.
Nkhuku ya nkhuku ndi malalanje ndi tchizi
4 servings
Kukonzekera: Mphindi 15
Kukonzekera kwa Chinsinsi: Mphindi 5
Supuni 2 za mafuta a maolivi; Magawo atatu a nkhuku yochuluka popanda khungu ndi mafupa, kudula mu magawo; 1 clove wa extruded adyo; 1h. supuni ya timadziti zouma; 6 tbsp. spoons wa thawed lalanje kuganizira; 1/4 chikho cha apulo cider viniga; 2 tbsp. makapu a mpiru ya Dijon; mchere komanso tsabola watsopano wakuda kuti alawe; Magalasi 12 a masamba a sipinachi; 2 malalanje, odulidwa mu magawo; 1/4 chikho cha zoumba zoyera; 110 magalamu a Feta tchizi (pafupifupi 1/2 chikho).
Kukonzekera kwa Chinsinsi:
Muzitsamba zazikulu zopanda utomoni, tenthe mafuta pa chisanu. Ikani nkhuku ndikuphika kwa mphindi ziwiri. Onjezerani adyo ndi timbewu tonunkhira ndikupitirizabe mwachangu kwa mphindi ziwiri. Kuchepetsa kutentha ndi kuwonjezera kuika kwa lalanje, viniga ndi mpiru. Nyengo ndi mchere ndi tsabola. Mu mbale yaikulu ya saladi, ikani sipinachi, malalanje ndi zoumba. Ikani nyama yotentha pa saladi ndi kusakaniza bwino. Ikani ma tebulo 4 ndikukongoletsa pamwamba ndi tchizi ta Feta. Mavitamini 3 a saladi ndi 30 g ya Feta tchizi, mafuta okwana 29% (12 g, 6 g mafuta okhuta), 36% ya chakudya (33 g) 35% ya mapuloteni (32 g), 7 g wa fiber, 377 mg ya calcium, 6.5 mg wa chitsulo, 557 mg ya sodium, 373 kcal.
Khalani katswiri pa tchizi, ndizo zomwe mawu pa chizindikiro amatanthauza:
Tchizi ndi mafuta ocheperachepera ndi mafuta ocheperako 25% kusiyana ndi tchizi ndi zomwe zimapezeka. Choncho, mu 30 g wa "Cheddar" wamba muli mafuta 8 g, ndi "Cheddar" ndi mafuta ochepa - 6 g.
Cheese Low Low
Osachepera 50% ochepa mafuta kuposa tchizi nthawi zonse. Mu 30 g ya "Cheddar" yamtsika wotsika muli 4 g mafuta.
Tchizi ndi mafuta ochepa
Mu 30 g ya tchizi chotero mulibe magalamu atatu a mafuta.