Mubvunzo - chii chaizodya kudya kuti uremerwe uremu, uchitambudzwa kunze kwega, umwe neumwe anoda kana kuti kungoora muviri. Zvakanaka, uchishandisa huwandu hwefungiro, kushingaira, unyanzvi, unogona kuita chimwe chinhu chinonaka, festive uye sezvokudya zvinodyiwa kubva kune zvakadyiwa-calorie.
Fatty Kefir
Kana iwe usiri kuenda kune kudya kana kurasikirwa nemutoro zvakanyanya uye zvakanyanyisa, unongoda kuwedzera chimwe chinhu chinokosha, chinonaka uye chinopisa-mafuta mukudya kwako, hazvifaniri kusendama pamvura uye pasina munyu, unogona kugadzira kudya kunonaka kunonaka, kubva achiri kushaya uremu.
Zvisungo:
- kefir mafuta ye 1-2% - 1 cup;
- sinamoni - ¼ teaspoonful;
- ginger (powder) - pamucheto wepasipuni;
- tsvuku tsvuku - kunyange kudarika ginger.
Kugadzirira
Zvose izvi zvinosanganiswa ne yogurt uye kunwa kubva mangwanani kusvikira mangwanani uye vasati vavata.
Kana uchinwa iyi "kefir" kwemwedzi, iwe uchaona kuti wakarashika makirogiramu anoverengeka, ganda rako nekudya zvakagadziriswa zvakajeka. Iyi ndiyo nzira yakareruka uye ine mari yaunogona kutenga yeka-calorie yekudya kwekurasikirwa kwekureruka , zvino enda kune zvakakwana zvakakwana zvokudya zvekudya.
Chirwere lub-kebab kubva kune chicken fillet nemiriwo
Ichingwa, yakasviba, gwayana rekare rinove rakabikwa kubva kune gwai rakaonda kwazvo, rinogona kuva zvokudya here? Zvakanaka, hatisi kuvimbisa mutton, asi kubika analogue yakadekari yemidziyo kubva kunyama kunopfuura chokwadi.
Zvisungo:
- chicken fillet - 400 g;
- onion - 1 pc.;
- munyu, pepper, zvinonhuwira (cardamom, hops-suneli, zira, safoni);
- rakanaka - aubergines, broccoli, Bulgarian pepper.
Kugadzirira
Gadzira nyama yakakangwa kubva kune chicken fillet, uwedzere gorosi rakagadzirwa kana rakagadzirwa zvakanaka, zvinonhuwira, munyu, pepper, uremu hwakawanda. Ne maoko akaoma, tinogadzira cutlets uye tinoaisa pa skewers. Lengedze chimiro chavo, tambanudza skewer yose.
Tinopfeka pepa rekubika, imwe yefuta ye-sunflower yakakonzerwa nepepment pepa, miriwo. Kubika mutsvuku. Asi ichiri nzira yakanakisisa zvikuru yokubika lyulya-kebab - mumhepo itsva, pamusoro pemazimbe anopisa.
Chickpeas ne yogurt nemiti inonhuwira
Ngatirambei tichienderera mberi kune zvipfeko zvezvinonaka zvakaderera-calori ndiro. Iye zvino tava nehanya newe puroteni yakakosha yemiti yemiti - chickpeas. Pasina iyo, vaTurkey vachafa nenzara, nokuti, zvinonzi, "Turkish peas" inofanira kunge iri patafura yavo nenzira dzakasiyana-siyana.
Zvisungo:
- chickpea - 100 g;
- yogour yemuviri - 100 g;
- mint - 2 mashizha;
- zvinonhuwira - cardamom, nutmeg, safoni;
- onion - 30 g;
- mafuta omuorivhi - ½ tablespoon.
Kugadzirira
Chickpea pre-soak usiku kwemaawa 6-12, inofanira kuvhara. Zvadaro, zvibike mumvura, mumuganhu-mvura-chiyero - 2: 1. Cook inofanira kunge isingasviki maminitsi makumi matatu nemashanu, kana zvikasadaro bundu rekumwa uye usasvike. Onion yakatemerwa kuva hafu yenguva dzakatetepa, yakabikwa kusvikira yakachena mumafuta omuorivhi. Pepper inyauka fely, ywedzera ku yogurt . Uyewo uise zvinonhuwira zvehuti, musanganiswa wepuropiti, munyu. Tinotora 50 g ye chickpeas yakagadzirirwa, kusanganiswa neanisii uye uzadze ne yoghurt. Kuwedzerwa kwakanaka kuchave kwakachena masikati keke.
Lentil soup puree
Imwe inoshamisa inobatsira, inonwisa uye yakaderera-calori ndiro ine muto we lentil. Mushure mezvose, ihwowo ndewokudya chikuru chezvirimwa uye kwete kwete - lentils dzine mishonga yemaprotheni, akawanda amino acids, mavitamini. Tichagadzirira kudya kwekudya zvinobva kune iyo.
Zvisungo:
- mvura - 1 l;
- karoti - 1 piece;
- zucchini - 1 pc .;
- red lentils - 3 tablespoons;
- bhuruu anyanisi - 3-4 pcs;;
- munyu, pepper, zvinonhuwira kuti tora.
Kugadzirira
Mvura yatinoisa kubika, uye miriwo inocheka zvishoma uye yakanaka. Zucchini inodonha zvishoma muzvikamu, pasina kubvisa peel. Makaroti akacheka kuva zvimedu, eeei - zvindori. Miti inogadzirwa mumvura inodzika uye inobika kwemaminitsi gumi. Zvadaro, munyu, pepper uye nguva nemiti inonhuwira. Kunyange zvazvo miriwo inenge yakabikwa, lenzi inofanira kushambidzwa. Isa iri muhope uye ugadzire imwe maminitsi mashanu.
Isu tinosanganisa muto wakagadzirirwa mu blender uye unoifukidza nemadhi kana uchida.