Zonka nokudla: iiresiphi, osidingayo, umhombiso

Ngokutsho manani, abantu abaninzi ehleli phezu ukutya engqongqo, inkoliso miss na iikeyiki kunye sinjengezonkana cream, yaye bazinya ezininzi eziqhelekileyo. Kwisondlo ezininzi contraindicated sausage kunye netshizi, ibhotolo kunye nesonka. Ezi kunye zonka okumnandi ashushu ukuba kukubhuzwa nje ukuba namavumba zayo eziluncuthu kwaye upholile.

out khona

Ukuba babe ukutya okusempilweni, kodwa silahlekelwe isonka ngamasi, iresiphi leyo bazinya elula - umzimba! - kuya kuba lulutho yokwenene. Ukulungiselela le okulula, Kakade ke, kuya kufuneka ukuba ukhethe ngononophelo ngakumbi iimveliso, ukuhlanganisa kubo ngokufanelekileyo ukuqwalasela osidingayo kunye grammovki. Ke kulula kakhulu, ingakumbi ukuba une phantsi kwesandla sakho iya kuba "amacebo" kagqirha ukunceda ukwakha iqebengwana esimnandi ngemizuzu kwaye ungakhathazeki malunga lokufumana ubunzima emva kwesidlo.

Hi ndlela leyi, bazinya dietetic, xa utshintsha Ubukhulu zazo kunye nenani ezisetyenziswayo ukwenza iimveliso kuba nje izimuncumuncu, isidlo ngokupheleleyo. Ngoncedo lwe iqebengwana ophantsi osidingayo yaye ungaphulukana ezo wayedla ezongeziweyo, nezenza umzimba wakho kunye iivithamini bahlale bondleke kakuhle ixesha elide.

Isonka nentlanzi ebomvu netshizi

zonka nokudla isonka roll - mhlawumbi ukhetho uthandwayo okulula. Isonka - kuyindlela olukhulu isonka esimhlophe, nto leyo kakhulu luncedo ekunciphiseni umzimba. Ezi zonka ugqibelele ukuba sakusasa, kwakunye ukudlala indima izimuncumuncu esempilweni kwaye okumnandi ngeeyure zomsebenzi.

izithako:

• Ezimbini yokudla sisinye.
• Enye ezilikhulu iigrem amafutha cottage sisi.
• Izinongo.
• Bama amakhambi ezintsha.
• Ngetyuwa fish ebomvu.

imifuno Fresh olungiswe nibanqunqe uwahlanganise kunye cottage sisi. Yongeza ityuwa kunye nobulawu ukuba incasa oyithandayo. Isonka twa ne itshizi nomxube kunye phezulu bahlanganise amaqhekeza iintlanzi ebomvu. Zazihonjiswe ezinjalo bazinya yokutya parsley igqabi kunye sprig of nedile.

Calorie 100 grams lwemveliso nganye - 98 Kcal.

isangweji kwasekuseni lwebele inkukhu

qho, kuba okulula ngokupheleleyo kwaye ashinyeneyo bazinya ezenziwe isonka. babekholelwa impazamo ukuba ukutya makangayidli sandwich rye isonka. Zokudla bacebisa inkunkuma evela emhlophe, baguettes kunye zonka. Kodwa yonke ingqolowa isonka omnyama kumodareyithwe zange kwabona umonakalo elwe umzimba.

izithako:

• Kuphekwa isifuba inkuku.
• Izilayi amabini ezonka (inokuba kunye bran).
• Tomato.
• YeTyuwa.
• Avokhado.

inkqubo

Faka mayonnaises eziyingozi sauce e zeesendwitshi kuba iziqhamo luncedo - avokhado. Bahlanganise i Ipete ngefolokhwe kwaye cream emangalisayo emnandi, okunesondlo kunye ezakhayo. Wayaneka a bazinya ukutya, wabeka amaqhekeza yenkuku ebilisiweyo, kulandele iqhekeza iitumato ezivuthiweyo zimnandi. Arch ityuwa nepepile nivathise kunye imifuno fresh.

Ngesicelo zeesendwitshi ezinjalo rye isonka angabekwa omnye iqanda ebilisiweyo, igalikhi luyacolwa wonakele okanye lettuce.

Calorie 100 grams lwemveliso nganye - 122-148 Kcal (ngokuxhomekeke ubume kunye imali izithako).

Sandwich "Traffic Light"

Ngelishwa, kusasa, abantu abaninzi ixesha elincinane kakhulu ukupheka. Kungenxa yoko le nto zokupheka zonka ezilula kwiimeko ezinjalo, ziyintsikelelo ngokwenene dieters. Sandwich phantsi kwegama lokuqala "ukukhanya Traffic" kuya kunceda usapho kunye nesidlo sakusasa ngokukhawuleza wondla, kunye neendwendwe ukumkholisa, kwaye abantwana ongeze nethontsi izondlo kunye neevithamini.

izithako:

• Yonke isonka wokudla.
• tomato avuthiweyo ebomvu.
• Avokhado.
• itshizi osidingayo Low.
• iqanda ebilisiweyo (ngaphezu ikhaya, apho sac na umbala eqaqambileyo elizele kwelanga).

Okokuqala, kufuneka ulungiselele intlama fat-ezamahala iyogurt kunye ido- zeavokhado. Ungadibanisa zakho ozithandayo ubulawu netyuwa. umxube Spreadable isonka ifunyenwe. uphawu Green "irobhothi" ukulungele.

Le Isangqa ebomvu eqaqambileyo ovuthayo iitumato ezivuthiweyo kwaye iindaba zimnandi. Kodwa irobhothi etyheli - inkukhu iqanda isiqingatha eluhlaza. Ukwenza zonka - an caveat obalulekileyo apha nangona akuyomfuneko: isitya, kwaye unalo imbadla eliqaqambileyo. Noko ke, kuya kuba akufuneki ibe sprig of parsley entsha, kuba wona iqulethe kakhulu luncedo ukuba umzimba iivithamini kunye neeminerali.

Calorie 100 grams lwemveliso nganye - 112 Kcal.

edliwa hot

Yinto embi ukuba zonke bazinya ezishushu eziyingozi kuba nani. Eneneni, unako ukulungiselela iqebengwana echanekileyo eshushu, nto leyo eya kuba emnandi nobanelisayo, yaye kunomvuzo. zonka Hot Lavash yokutya - oyinto ukhetho kule meko.

izithako:

• inkukhu ebilisiweyo.
• Pita.
• Aliqhawule sisi ya.
• Enye tomato.
• lettuce.
• SeTyuwa, ubulawu beoli yenkukhu.

Sika edliwa isonka izikwere ezincinci. Xa iziko wabeka Igqabi lettuce kunye nenkukhu zinqunqwe (ebilisiweyo!). Yongeza ityuwa kunye namakha lenkukhu. Sika tomato ibe ngamacetyana ezibhityileyo. We wayibeka phezu encotsheni inkuku. Afefe sisi ya kunye urhangqo. Kubonakala ezinye uhlobo kuluhlu okanye shawarma.

Uyakwazi ukulungiselela ezi zonka ezishushu ukutya ngeendlela ezimbini:

• Ukufudumeza epanini eyomileyo eqhotsiweyo isonka edliwa ngaphandle Ukongeza ze-oli yemifuno. Msinyane nje browned, vula phezu isendwitshi uqhotse kwelinye icala.
• Jika eziko uze usete lobushushu degrees 180-190. pan ngefoyile ye inqwaba okanye iphepha yokubhaka. Beka zonka okulungiswe uwose imizuzu elishumi elinesihlanu.

Zombini iinguqulelo ezilungele ezityiwa kuba zibandakanya ukusetyenziswa ze-oli yemifuno ukuba amafutha eziyingozi. ixesha ngokukhawuleza, Kakade ke, kuya kuba ngabokuqala, kodwa emva kokuba bazinya oveni ukuba elide uhlale shushu. Ukukhetha zezakho.

Zingaphi calories kwi iqebengwana-LWANGO? 100 grams ye-akhawunti yemveliso akugqiba ukuba calories 140-152 kuphela. Oku ngogqibeleleyo ukuze isidlo sakusasa esimnandi ezaku- okanye lesidlo sasemini.

Sandwich ne ukugonyamela fish

Intlanzi kunye nenyama omhlophe - ukutya ezisetyenziswa ngokuxhaphakileyo nokulungiselela izitya zokutya. Zonka - akukho ngaphandle.

izithako:

• (Ingasetyenziswa isonka) Bun lesonka liphela-sengqolowa.
• Mackerel.
• Chicken iqanda.
• A icephe cream ezimuncu (ephantsi-fat).
• Enye lime encinane.
• pepper Chili Small.
• Enye anyanisi encinane.

Indlela ukupheka

Le recipe kuyinto elungileyo hayi nje kuba intlanzi paste kulungile impilo kwaye akukho isiphumo esibi nani. A plus omkhulu kukuba uyakwazi uyose "ubekelwe". Ligcinwa kakuhle efrijini abathathu - iintsuku ezintlanu. Ngoko ke, ukuba ipayi elungiselelwe kanye, kuya kuba lula ukunika ngokwazo kunye bazinya enencasa enempilo ukuze ngeveki.

Uqhubeke. Inyathelo lokuqala - usika intlanzi. Ndahlukane entloko, ulusu kunye kwanangezibilini. Hlamba isidumbu mackerel phantsi kwamanzi abandayo ze uyinqunqe ibe ziingceba amancinci. Ubilise kuwo amanzi lula ngatyuwa imizuzu elishumi. Shiya ukupholisa.

Inkuku iqanda ithumba, epholileyo miri phezu grater encinane. Kakhulu olungiswe kunqunyulwa itswele. Ukusuka lime eluhlaza kufuneka ompe ya kuphela. Beka cream kwisitya, yongeza ompe, iqanda namatswele. Ngokucokisekileyo ukuxuba izinto ze elizayo uyincamathisele phakathi kwabo.

Yongeza kabukhali kunye piquancy fish paste kunceda Chili. Ukuba kufuneka ihlanjwe necocekileyo kunqunyulwa kwisiqingatha. Ithambo kuyanconywa ukususa, ngokuba oko kwenziwe kuzo, kwaye ndikho ezisisiseko nobukrakra pha. Ipete ke atyabukile kwi grater erhabaxa okanye usike ngemela, kodwa ezicukucezwe zancinane kangangoko kunokwenzeka. Dibanisa pepper kufike ukugonyamela kwakhe.

Kuhleli ukwengeza iintlanzi. Xa mackerel lupholile, lisuse ukusuka umhluzi usebenzisa icephe holey kwaye bahlanganise ngenyameko ido- ngefolokhwe. Ngoku ke iintlanzi zinokuthunyelwa nomthamo iyonke. Zivuse, ukufumana intlama intlanzi ngokumangalisayo elimnandi kunye nemfesane okunomnyinyivane ubukrakra okubabayo. Hlala smear phezu ngokusekelwe (isonka, Pita isonka, ukutya isonka).

Ngokuphathelele kulo mba, njengoko umhombiso zeesendwitshi, nkqu iqebengwana elula efana kunye ukugonyamela nga zinokuhonjiswa ngendlela yokuba akukho kulihlazo ukuba zize zingenise etafileni leeholide. Thabatha isitya esikhulu uze uyibeke phezu kwiisendwitshi. On top of nganye wabeka sprig encinane parsley okanye "nomsila" ye nedile. Ecaleni imiphetho ongezwe njengoko amaqhosha uhombiso Chili kunye izilayi ezincinane kwekalika. Ukubunjwa ukulungele. Yiba nomdla wokutya!

100 grams ye isangweji kunye iintlanzi cola malunga 152-160 kilojoules, ukuba yeyona isonka yokudla okanye lavash obhityileyo Armenian. Ukuba unayo isiseko umqulu isonka esimhlophe, ukwanda caloric ukuya 192-200 Kcal.