Gazpacho
Lokacin cin abinci: 40 min.
A cikin wani sashi 213 kcal
Sunadaran - 3 g, fats - 1 b g, carbohydrates - 13 g
- 2 albasa albasa
- 1 kwali na mai dadi ja barkono
- 1 sabo ne kokwamba
- 2 cikakke tumatir nama
- 3 cloves na tafarnuwa
- gishiri a teku
- 1 tebur. spoonful na farin giya vinegar
- 70 grams na tumatir manna
- 100 ml na man zaitun
- 1 tebur. cokali na ruwan 'ya'yan lemun tsami
- 1 lita na ruwan tumatir
- 'yan twigs na thyme
- 2-3 saukad da na balsamic vinegar
Cooking:
1. Yanke kai a cikin rabin zobba. Ka zana wani barkono mai dadi a cikin rabi, cire zuciyar da tsaba, ɓangaren litattafan almara don sara. 2. Kwanƙwan kokwamba kuma a yanka a cikin tube. Tumatir ya wuce tare da ruwan zãfi, kwasfa, yanke cubes cikin cubes. 3. Shige tafarnuwa ta hanyar latsawa. Shirye-shiryen da aka shirya a haɗe, ƙara gishiri, ruwan inabi, man zaitun, lemun tsami da tumatir juices, tumatir manna. Maimakon tumatir manna, zaka iya ɗaukar wani tumatir ba tare da fata ba, shafa shi ta hanyar colander tare da kananan kwayoyin. Bar miya don akalla sa'o'i 2 a firiji (zai fi dacewa da dare). 4. Guda da rassan thyme. Ƙara zuwa cakuda mai sanyaya, ƙara gishiri don dandana kuma haɗuwa. Balsamic vinegar an kara da cewa nan da nan kafin bauta wa. 5. In ba haka ba, za ka iya hidima tare da nama na kaza mai naman alade ko naman sa, shrimps, crumbs na alkama.
Salatin kayan lambu tare da kwayoyi
Lokacin abinci: 25 min.
A wani sashi, 174 kcal
Sunadaran - 3 g, fats - 16 g, carbohydrates - 8 g
- 300 g kabeji
- 2 matsakaici kokwamba
- 1 kwali na jan zaki da barkono
- 1 bunch of dill
- 1 bunch of letas
- 2 teburin. spoons na Pine kwayoyi
- 3 tebur. man kayan lambu na tablespoons
- 1 tsunkule na gishiri
Cooking:
Yanke kabeji tare da shinge na bakin ciki, yayyafa da gishiri da kuma shafa shi da sauƙi. Ka bar minti 10 don ware ruwan 'ya'yan itace. Cucumbers grate a kan babban grater. Idan idanun kokwamba ya yi tsayi, yanke shi. Cire fata daga tsakiyar 'ya'yan itacen har zuwa iyakar, to, haushi ba zai yada kan dukkanin kayan lambu ba. Sanya barkono a rabi, cire sassan bishiyoyi da fararen fata, yanke jiki a cikin tube na bakin ciki. Salatin don raba, rabin yankakken yankakken ganye ko tsage cikin guda. Dill yankakken. Cedar kwayoyi fry, stirring, a cikin frying kwanon rufi ba tare da man fetur (8-10 min). Shirye-shirye sinadaran hade, kakar tare da man fetur kuma yayyafa da sanyaya Pine kwayoyi. Sauran salatin ganye suna da kyau sanya shi a cikin wani salatin tasa, a saman saka salatin shirya.
Pike ya gasa tare da masu ado
Dafa abinci: 35 min.
A daya daga cikin 336 kcal
Sunadaran-33 g, fats -11 g, carbohydrates-25 grams
- 1 beetroot
- 1 tushen faski
- 1 albasa
- 1 apple
- 1 pear
- 1 tebur. wani cokali na kayan lambu mai
- 100 ml na apple ruwan 'ya'yan itace
- 50 ml na apple cider vinegar
- 2 stalks na kore albasa
- 1/4 na tushen horseradish
- 4 teburin. tablespoons na kirim mai tsami
- gishiri
- 600 g pike perch fillet
- 2 teburin. man shanu na tablespoons
Cooking:
Kayan lambu da 'ya'yan itace a yanka a cikin cubes da kuma wucewa cikin kayan lambu mai (5 min). Zuba cikin ruwan 'ya'yan itace da vinegar, ƙara gishiri, simmer a karkashin murfi na minti 10. Yayyafa albasarta kore da ringlets. Horseradish grate a kan m grater kuma Mix tare da kirim mai tsami. Yanke da pike perch fillets a cikin yanka, kara gishiri da kuma toya a man shanu (3 minutes a kowace gefe). Saka kifaye a kan farantin karfe tare da gefen gefen. Zuba horseradish tare da kirim mai tsami kuma yayyafa da albasarta da albasarta.
Salatin hanta hanta
Lokacin abinci: 25 min.
A wani sashi, 174 kcal
Kwayoyin cuta - G. g fats-16 g, carbohydrates-8 g
- 1 bunch of salatin
- 500 g na hanta kaji
- 2 teburin. tablespoons na innabi iri man fetur
- 175 g na inabõbi ba tare da rami ba
- 1 tebur. spoonful na giya vinegar
- gishiri
- 25 g na Pine kwayoyi
Cooking:
Bar ganye da kyau a shirya a kan 4 faranti. A cikin kwanon frying, ƙona man daga 'ya'yan innabi, shimfiɗa ƙwayar kaza da kuma toya, da sauri juya guda. Lokacin hanta yana samun launin ruwan launi mai haske, cire furen frying daga wuta. Inabi na inabõbi don karɓar igiya kuma ƙara zuwa hanta. Yayyafa da vinegar da kakar dandana. Shirya kayan da aka shirya a kan faranti tare da salatin kuma yayyafa da kwayoyi Pine.
Misochki tare da salatin salatin
Lokacin cin abinci: 30 min.
A daya bauta 270 kcal
Sunadaran-27 g, fats-45 g, carbohydrates -14 g
- 1 fotin kaza
- 1 albasa jan
- 2 asiri
- 50 g walnuts
- 150 g cuku
- 2 teburin. man zaitun na tablespoons
- gishiri
Cooking:
Cook da fillet (10-15 min) da kuma yanke zuwa yanka, albasa - rabin zobba. Yanke karan cikin halves, cire nama kuma a yanka a kananan ƙananan. Kwayoyi masu yankakke. Yanke cuku cikin cubes. Mix da albasarta da ɓangaren litattafan almara na ganyayyaki, kaza mai kaza, kwayoyi da cuku, kakar tare da man zaitun. An saka salatin a cikin "bowls" daga kabarin furol.
Ga bayanin kula
■ Don hana abinci daga zama guba
Koda yin amfani da jita-jita mafi amfani zai iya haifar da lahani idan ba za ka iya kiyaye sharuɗan da yanayin su ajiya ba. Gwada cin abincin da aka shirya kawai, musamman ga nama, kifi da kaji.
■ Abin da ke da amfani ga mata
Yana nuna cewa akwai samfurori na samfurori masu amfani da jikin mace. Ya ƙunshi ƙungiyoyi uku: kayan ƙanshi-madara (kefir, yogurts da yogurt - mai kyau tushen alli), kifi (masu cin abinci da miyagun ƙwayoyi suna bada har zuwa uku a kowace mako) da legumes.
■ Ka saba wa jaririn abinci mai lafiya
Idan ka tilasta yaron ya ci abinci mai kyau, zaka iya cimma kishiyar. Hanya mafi sauri ita ce koya wa yaro ga yin amfani da kayan aiki tare da misalin abincin da ake so na iyaye. Kada ka sanya yanayin cewa yaro zai karbi sutura kawai bayan cin abinci mai kyau. Zai fi kyau in yi alƙawari wani abu mai ban mamaki, kamar shiga pool ko zuwa zane-zane.