Ukondliwa okufanelekile kuyingxenye ebalulekile yokwelashwa kwesifo sikashukela sohlobo 2. Imvamisa lesi sifo sihambisana nokukhuluphala kakhulu kanye ne-polyuria, esiza ukukhipha uketshezi oluningi emzimbeni. Usebenzisa izindlela zokupheka ezenziwe ngabachwepheshe besifo sikashukela sohlobo 2, unganciphisa isisindo, ulawule izinga le-glucose ne-insulin egazini, futhi uvikele ukuthuthukiswa kwezinkinga.
Ungadla kanjani nesifo sikashukela sohlobo 2?
Thayipha isifo sikashukela ezi-2 ezimweni eziningi kukhula ngokusemuva kokuguga komzimba okuhlobene nobudala noma ukukhuluphala. Lesi sifo sibonakaliswa ukwanda kwe-glucose, ngenxa yokwehla kwekhono lamaseli okusebenzisana ne-insulin. Ukondleka okwelapha lesi sifo se-endocrine kufanele kuhloswe ngakho ukuqeda ama-deposits amaningi wamafutha, ngoba angabathengi be-insulin abakhulu kakhulu emzimbeni.
Ukuhambisana nemithetho yokudla okuphansi kwe-carb yohlobo 2 sikashukela kudinga ukufakwa kokudla okugcwele ama-carbohydrate ashubile namaphrotheni.
Ukwehla kwesisindo kwezinye iziguli kungalapha isifo sikashukela. Ukuhambisana nemithetho yokudla okuphansi kwe-carb yalesi sifo se-endocrine kudinga ukufakwa ekudleni kokudla okugcwele ama-carbohydrate ashubile namaphrotheni. Ngasikhathi sinye, ukudliwa kwamafutha kufanele kuncishiswe. Lapho kuphela izidlo ezivunyelwe ezifakiwe kwimenyu, ungagwema ama-spikes angazelelwe ushukela bese ukhulisa ukukhiqizwa kwe-insulin.
Yini okungadliwa futhi kungadliwa yisifo sikashukela?
Kuvunyelwe ukudla okunotha amaprotheni, ama-carbohydrate, amavithamini, amaminerali kanye ne-fiber. Inani le-caloric lokudla nalo libalulekile. Uma kukuncane, kungcono. Ukudla kungafaka:
- turkey
- inyama yenkukhu;
- inyama yomvundla;
- izinhlobo ezinhlanzi ezinamafutha amancane;
- i-veal leal;
- okusanhlamvu;
- broccoli
- iklabishi;
- ama-oat flakes;
- irayisi elinsundu
- ukubhaka nesinkwa esivela kufulawa we-wholemeal;
- isaladi;
- ukudla kwasolwandle;
- ummbila;
- imikhiqizo yobisi enamafutha amancane;
- ama-apula
- okunamafutha
- i-muesli evela ezinkomeni ezinzima;
- ithanga;
- amabhomu;
- i-Persimmon;
- ulamula
- ginger
- upelepele wensimbi;
- amakhowe;
- Utamatisi
- uphizi oluhlaza;
- abelungu amaqanda:
- ugarlic
- izaqathe;
- uwoyela wemifino;
- i-zucchini, njll.
Eqinisweni, lolu akulona uhlu oluphelele lwemikhiqizo evunyelwe. Kulokhu, kuyathandeka ukukhawulela ukusetshenziswa kwezithelo ezimnandi, ngoba zinezinga elandayo le-fructose ne-sucrose. Ukudla okuvinjelwe kufaka phakathi:
- ushukela
- muffin;
- puff ikhekhe;
- ama-sitrobheli asendle;
- ubhanana
- amakhiwane;
- izinsuku;
- omisiwe;
- amanoni;
- ibhotela;
- inyama enamafutha nenhlanzi;
- umhluzi wenyama onamafutha;
- ukhukhamba
- ama-marinade;
- ukubhema inyama;
- utshwala
- iziphuzo zekhabhoni;
- I-Confectionery
Ukudla ubhanana wesifo sikashukela kuvinjelwe.
Noma kungamanani alinganiselwe, ukuthathwa kwale mikhiqizo kuholela ekukhuleni okukhulu kwamazinga kashukela egazini.
Ama-carbohydrate namaphrotheni
Amaprotheni nama-carbohydrate akhona ekudleni ahlukile ekwakhekeni kwamangqamuzana, ngakho-ke ukwamukelwa kwawo kanye nokuguqulwa kwawo abe amandla emzimbeni kuyinto enkulu. Amaprotheni abalulekile ngoba bayizinto zokwakha amaseli. Le ngxenye nayo iyabandakanyeka kwinqubo ye-metabolic. Ngisho ne-insulin yiprotheni esakhiweni sayo.
Isifo sikashukela sidinga ukudla inani elilinganayo lamaprotheni njengabantu abaphilile.
Kunezindlela eziningi zokwakheka kwama-carbohydrate. Isakhiwo sale nto sithinta amathuba okufakwa kuwo. Ngakho-ke, zonke izinhlobo zama-carbohydrate zingahlukaniswa ngemibandela zibe: zinqatshelwe, zivunyelwe futhi zinconyelwe.
Isigaba sokuqala sifaka uju, omisiwe, ushukela namanye amaswidi amaningi. Ama-carbohydrate aqukethwe kulemikhiqizo anesakhiwo esilula futhi angakwazi ukumunwa ngokushesha, okwandisa ushukela wegazi.
Ama-carbohydrate angekho emthethweni, angafakwa ngokushesha, akhuphula ushukela egazini.
Imikhiqizo efaka ama-carbohydrate avunyelwe ngaphansi kwesimo afaka isinkwa se-rye, i-buckwheat, irayisi ebilisiwe, i-legamu Kulokhu, i-glycosylated hemoglobin kanye noshukela kuzohlala kuyinto evamile uma imikhiqizo idliwa ngamanani alinganiselwe.
Imikhiqizo efaka ama-carbohydrate avumelekile afaka isitshalo seqanda, i-zucchini, ukhukhamba, amakhambi, ukholifulawa, njll. Izinto ezikhona kule mikhiqizo zidonswa kancane. Isitshalo se-fiber esikhona kuzo sisiza ukuqeda ubuthi emzimbeni futhi kwephule namafutha.
Inkomba Yomkhiqizo ye-Glycemic
Lapho ukhetha ukudla, thayipha isifo sikashukela 2 kufanele sinake inkomba yazo ye-glycemic. Le nkomba ikhombisa izinga lokukhululwa nokufakwa kwe-carbohydrate. Isikhombi esingezansi, sinciphisa ukwanda komkhiqizo. Ngokwalesi simiso, wonke ama-carbohydrate ahlukaniswe alula, aphakathi futhi ayinkimbinkimbi.
Kumakhompiyutha alula, inkomba ingaphezu kwama-70%. Imikhiqizo equkethe i-carbohydrate enjalo ifaka: i-muffin, ama-chip, ubhiya, ushukela, njll. Ukusetshenziswa kwazo akwamukeleki. Inkomba ye-glycemic kuma-carbohydrate amaphakathi isukela ku-40 iye ku-69%. Amakhompiyutha anjengalawa adonswa kancane, kepha imikhiqizo enayo kufanele idliwe ngenani elilinganiselwe. Inkomba ye-glycemic yama-carbohydrate ayinkimbinkimbi ingaphansi kwama-40%. Abanesifo sikashukela bayalulekwa ukuba badle ukudla okubandakanya lezo zinhlanganisela.
Ukusetshenziswa kwe-muffin kwisifo sikashukela akwamukeleki.
Ubuqili bezobuchwepheshe bezitsha zokupheka zesifo sikashukela sohlobo 2
Ukudla okunempilo kulesi sifo kufanele kube okucekeceke, i.e. ukudla kufanele kuthathwe ngezingxenye ezincane izikhathi ezingama-5-6 ngosuku. Kuyalulekwa ukuthi udle ngasikhathi sinye. Kubalulekile ukulungiselela isidlo ngendlela efanele. Kuyelulekwa ukulamula, ukubhaka noma ukudla kwesitshulu.
Ngesifo sikashukela, akufanele udle izitsha ezishisa kakhulu, ngoba lokhu kuzonyusa izinga lokufakwa kwezinto. Ukudla kufanele kufudumele. Lapho upheka, akufanele ugaye imifino nezithelo. Ngaphezu kwalokho, abanesifo sikashukela bayalulekwa ukuba badle izifundo zesibili baphuze kancane. Imifino eluhlaza iphephe kakhulu futhi inempilo kwabanesifo sikashukela kunemifino ephekiwe.
Ukudla okunama-carbohydrate amaningi kufanele kulungiselelwe futhi kudliwe ekuseni. Isitsha singaphakwa ngezinongo nezinongo. Ngaphambi kokupheka, susa amafutha enyama, nesikhumba enkukhuni. Ukuze uthuthukise ukunambitheka kweziphuzo, ungasebenzisa izikhala ezinoshukela kanye ne-stevia.
Kusetshenziswa ukupheka kancane ukupheka
Ukupheka endaweni epheka kancane kugwema ukusetshenziswa kwamafutha emifino nezilwane. Ungapheka izinhlanzi, inyama nemifino kulo mshini oshukela wakho. Umpheki ohamba kancane ukuvumela ukuthi unciphise isikhathi sokupheka sezitsha esimnandi nezinempilo.
Ukupheka endaweni epheka kancane kugwema ukusetshenziswa kwamafutha emifino nezilwane.
Ukudweba imenyu yokudla yesonto
Inani lamandla wokudla kwansuku zonke kufanele lingabi ngaphezu kwe-1500-1700 kcal. Izinga lansuku zonke yile:
- amafutha - hhayi ngaphezu kwama-80 g;
- amaprotheni - 100 g;
- usawoti - akukho ngaphezu kwe-12 g;
- ama-carbohydrate - 300 g;
- uketshezi - 2 l.
Lezi zinhlaka kufanele zibhekwe lapho kuhlanganiswa ukudla okwenziwa njalo ngeviki. Phakathi nesonto, awukwazi ukudla okungaphezu kokuphindwe kabili kuka-2 amaswidi, imifino kanye namafutha ezilwane. Ngalesi sikhathi, kufanele udle okufika ku-7-8 kokudla okusanhlamvu. Lokhu kudla kucebile ku-fiber futhi kunomthelela ekugcwalisweni okusheshayo. Cishe ukudla okungu-4-5 kwemifino nezithelo ezi-2-3 kungadliwa ngesonto. Inani lama-legames kufanele lilinganiselwe kuzingxenye ezi-2-3. Phakathi nesonto, kuze kube yimizuzu emi-2 okungenani ukuhanjiswa kwemikhiqizo yobisi kuvunyelwe.
Kuvunyelwe amaswidi
Ukudla okubandayo okuningi nokubandayo, uma kulungiselelwe kahle, kungafakwa ekudleni kwabanesifo sikashukela. Izitsha ezinjalo ekwenzeni kwazo imikhiqizo evunyelwe ziyi-khalori ephansi. Ukudla okulula kutholakala ngesidlo sasemini netiye sasemini.
I-sandwich ene-herring
Okuqukethwe kwekhalori kwalesi kudla okulula kunguku-125 kcal kuphela. Ungayipheka masinyane. Okokuqala, ucezu oluncane lwesinkwa sama-rye kufanele lusatshalaliswe ngengxube ye-curd. Thela utshani obuncane be-izaqathe ngaphezulu kwesamentshisi bese ubeka izingcezu ezichebile ze-herring fillet. Ungahlobisa i-appetizer ngamakhambi aqoshiwe. Ungaphuza isamishi ngetiye elingafakwanga itiye.
Isamentshisi le-herring lingagezwa phansi ngetiye elingafakiwe.
Amaqanda afakiwe
Amaqanda afakiwe awaneli nje isidlo esimnandi nje kuphela, kodwa futhi angumthombo obalulekile wamaprotheni. Ukuze ulungiselele isidlo, okokuqala udinga ukubilisa iqanda elibilisiwe, ulipholise, uthathe ama-halves ama-2 bese ususa isikhuphasha. Ngemuva kwalokhu, i-yolk kufanele inqunywe kahle bese ihlanganiswa no-ukhilimu omuncu onamafutha aphansi kanye no dill osikiwe. Ingxube ephumayo kufanele ifake ama-halves amaqanda.
I-squash caviar
Okuqukethwe kwekhalori kokusebenza oku-1 kwalokhu kudla okulula kungama-93 kcal kuphela. Ukuze ulungiselele lesi sidlo, i-zucchini esemncane kufanele ihlolwe bese isikwa kube amashubhu amancane. Imifino kufanele idluliselwe epanini bese ithela amanzi. Pheka le ngxube kuze kube yilapho i-zucchini ithambile. Ngemuva kwalokho, peel izaqathe kanye anyanisi, bese ufaka epanini. Ungangeza futhi ugarlic, utamatisi nosiki abambalwa. Pheka le ngxube okungenani imizuzu engama-30, bese uyishaya nge-blender kuze kube yilapho kutholakala ukuvumelana okungahambi kahle.
Ipitsa
Uma ukhetha izithako ezifanele, i-pizza ngeke idale ukukhuphuka kwe-glucose. Ukuze uhlolwe udinga ukuxuba i-150 g ye-rye ne-50 g kafulawa we-buckwheat, ½ tsp. imvubelo eyomile, ingcosana kasawoti nengilazi yamanzi afudumele. Zonke izakhi kufanele zixutshwe kahle futhi zishiywe amahora angama-2-3 esitsheni zigcinwe ngokucophelela ngamafutha zemifino.
Ukuhlolwa hlanganisa i-150 g ye-rye ne-50 g kafulawa we-buckwheat, ½ tsp. imvubelo eyomile, ingcosana kasawoti nengilazi yamanzi afudumele.
Inhlama eqediwe kufanele isongwe kahle, bese ifakwa kuhhavini imizuzu emi-5 yokubhaka ekushiseni okungu-220 ° C. Ngemuva kwalokho, udinga ukubeka ukugcwaliswa ngaphezulu kwenhlama, okubandakanya inhlanganisela yenkukhu ebunjiwe, amakhowe amasha, utamatisi, upelepele wensimbi neminqumo. Phezulu kufanele kufakwe ukugcotshwa ngoshizi we-grated ushizi. Pheka isidlo eminye imizuzu engu-15.
Isaladi Sikashukela
Kunezindlela eziningi ongakhetha kuzo amasaladi yemifino, izithelo nokudla kwasolwandle, okungafakwa ekudleni kwabanesifo sikashukela. Izitsha ezinjalo ziphansi kilojoule, kepha zingasusa ngokushesha indlala.
Cucumber Mix
Ikhukhamba isaladi kulula kakhulu ukuyilungiselela futhi ngasikhathi sinye iqukethe amakhalori amancane. Ukuze ulungiselele isidlo, udinga ukusika ukhukhamba amaningana asanda kufakwa emasongweni acishe ayihafu. Imifino ehlanganisiwe, i-½ tsp yengezwe emifino. ujusi welayisi ogcotshwe ngokucindezela kukagalikhi kanye nophizi omncane oluhlaza.
Isaladi lokudla kwasolwandle
Ukulungiselela isaladi lokudla kwasolwandle, uzodinga okungama-50 g we-squid ehlutshiwe nenani elifanayo le-shrimp. Ngaphezu kwalokho kuzodingeka isipuni esingu-1. usawoti we-codar anosawoti, i-apula namaqanda ama-2. Ukuze usebenzise i-refueling, ungasebenzisa i-¼ tsp. i-apula cider uviniga kanye namafutha zemifino. Ukuhlobisa isidlo, udinga amagatsha amaningi dill. Zonke izithako kufanele zisikwe ngokucophelela, zixutshwe futhi zivuthwe ngamafutha noviniga.
Ukuze uthole isaladi lokudla kwasolwandle, udinga amagremu angama-50 we-squid, amagremu angama-50 esimbaza, 1 tbsp. i-cavi caviar, i-apula, amaqanda ama-2, ¼ tsp i-apula cider uviniga kanye namafutha zemifino.
Isaladi lamaholide
Isikhundla esihle se-Olivier etafuleni lemikhosi yisaladi elinama-mushroom kanye ne-artichoke yaseJerusalema. Ukuze upheke, uzodinga amakhowe angama-200 we-porcini, cishe ama-200 g wekholifulawa futhi afinyelela ku-100 g we-artichoke yaseJerusalema. Esitsheni uzodinga ukufaka i-1 tsp. lwesinaphi ne-½ tsp usawoti. Ukuze uthole i-refueling, sebenzisa ukhilimu omuncu ongenawo amafutha. Zonke izithako kufanele zigezwe, zithwetshiwe, zibiliswe, zitshelwe futhi zixube. Ngemuva kwalokhu, kufanele ufake isinaphi nosawoti ku-isaladi, bese usika umxube no-ukhilimu omuncu.
Ukudla kokuqala kwesifo sikashukela
Uma kwenzeka kunesifo sikashukela sohlobo 2, isobho esine-khalori ephansi, isobho leklabishi, ukhukhamba ne-hodgepodge kumele kufakwe ekudleni. Ngendlela efanele, ukupheka izitsha zokuqala akuthathi isikhathi esiningi.
I-Leningrad ukhukhamba
Ukuze ulungiselele lesi sidlo, engeza amazambane anobuthi kanye namagremu ambalwa kakolweni kumhluzi wenyama oxuziwe. Ngemuva kwalokhu, umhluzi kufanele ubiliswe. Lapho amazambane esevele eselungile, kufakwa ama-parsnips anyosiwe kanye izaqathi. Okokugcina, engeza inkomishi engu-½ yejusi utamatisi, ukhukhamba wedayisi, upelepele omnyama kanye neqabunga le-bay isobho. Ngaphezulu kwesitsha udinga ukuhlobisa ngamakhambi.
Ngohlobo 2 sikashukela, ungashintshashintsha imenyu ngethaphu le-Leningrad.
Ithanga le-Tomato Tomato
Ukuze ulungiselele lesi isobho sokudla, udinga ukushisa cishe ngo-500 ml wesitoko senkukhu. Ngemuva kwalokho, cishe i-500 g yethanga kufanele inqunywe ku-cubes amancane. Kuyadingeka ukunquma ama-clove ama-3 kagalikhi kanye namashidi angama-2-3 ama-rosemary. Cishe i-500 g yamatamatisi idinga ukugcotshwa nge-grinder yenyama. Lapho ithanga selithamba, udinga ukufaka utamatisi puree, ugarlic, irosemary, kanye nopepper omncane womhlaba kanye nesipuni esingu-1 epanini. uwoyela wemifino. Isobho kufanele liphekwe eminye imizuzu engama-25 lize liphekwe.
Ikholifulawa Solyanka
Ukuze ulungiselele lesi sidlo sokuqala, okokuqala udinga ukuhlanza, hlunga kuma-inflorescences bese ubhaka ukholifulawa kuhhavini. Kuyadingeka ukusika i-pepper bell, anyanisi kanye nezaqathe. E-puree, ubhula utamatisi o-3 ovuthiwe. Lapho upheka, uzodinga no-2 tbsp. uwoyela wemifino nezinongo.
Epanini, uthele u-500 ml wamanzi, bese ufaka i-utamatisi puree nemifino eqoshiwe. Ngemuva kwemizuzu engama-20, ukholifulawa obhakwe uthululelwa epanini. Ngemuva kwalokho, ungangeza izinongo namafutha zemifino. Indishi eseqediwe ihlotshiswe ngemifino kanye neminqumo engama-olive.
Isobho elibandayo le-gazpacho laseSpain
Isobho elibandayo le-Gazpacho lizoba indawo enhle ye-okroshka ngezinsuku ezishisayo.
Isobho seCold Spanish gazpacho sizoba indawo enhle ye-okroshka ngezinsuku ezishisayo.
Ukuze ulungiselele isidlo ozodinga:
- upelepele omnandi - ama-2 ama-PC .;
- ukhukhamba - ama-2 ama-PC .;
- utamatisi - ama-4 ama-PC .;
- ugarlic - ama-2 clove;
- uviniga weviniga - 1 tbsp;
- amafutha e-olive - 3 tbsp.;
- izinongo namakhambi ukunambitha.
Yonke imifino idinga ukusikwa futhi idlule nge-blender. Ngemuva kwalokho engeza izinongo namakhambi. Isobho kufanele ligxishwe esiqandisini amahora amathathu. Ngaphambi kokusebenza, ama-croutons angama-dice afakwa etafuleni esitsheni.
Izinketho zesifundo sesibili
Izifundo zesibili zikuvumela ukuthi uguqule indlela yokudla kwabantu abanesifo sikashukela sohlobo 2. Kunezindlela eziningi zokupheka ezinhle zama-stews, ama-casseroles, imifino ephekiwe, njll.
Fish casserole nelayisi
I-casserole ephansi-ikhalori isetshenziselwa isidlo sasemini nakusihlwa. Okokuqala, ifuleti lezinhlanzi kufanele lisikwe libe yimichilo lihlanganiswe nezaqathe kanye no-anyanisi. Umxube obangelwayo kufanele ugcotshwe epanini cishe imizuzu eyi-10. Bilisa irayisi nesizini ngamasipuni ambalwa kasikhilimu omuncu. Ngemuva kwalokho, ingxenye yelayisi ithululelwa isikhunta. Ungqimba olandelayo inhlanzi nemifino. Ingqimba yokugcina ilayisi elisele. Phezulu udinga ukufafaza isitsha ngoshizi we-grated. Pheka kuhhavini imizuzu engama-20.
Ukuze wehlise okuqukethwe kwekhalori enenhlanzi ebomvu, ungakubheka ngokunambitheka futhi usheshe ukukubhake ku-foil.
Inhlanzi ebomvu ebhakwe ku-foil
Ukuze wehlise okuqukethwe kwekhalori enenhlanzi ebomvu, ungakubheka ngokunambitheka futhi usheshe ukukubhake ku-foil. Hlanza cishe i-500 g ye-fillet bese uhlukanisa nesikhumba. Amanothi kufanele enziwe ngaphezulu kwawo wonke umphezulu. Inhlanzi ibekwe ocwecweni, inosawoti futhi iphekwe. On top udinga ukubeka izingcezu ezimbalwa kalamula kanye izindandatho anyanisi. Inhlanzi kufanele igoqwe ngokucophelela ku-foil bese ibhakwa kuhhavini kuze kuphekwe imizuzu engama-25.
Ubhontshisi
Cwilisa ubhontshisi amahora ayi-12, bese ubilisa.Kumele athululelwe epanini lokuthambisa bese ekhoselwa ngethanga imizuzu engu-15. Ngemuva kwalokho, izindandatho ze-anyanisi nebhotela elincane, ugalikhi oqoshiwe notamatisi osikiwe kwezingcezu ezithambile kuyanezelwa. Stew the ingxube cishe imizuzu eyi-10.
Sour cream imifino
Ukulungiselela isidlo, udinga ukuthatha i-400 g ye-zucchini ne-kholifulawa, uyihlanze, uthathe ama-cubes bese ubilise kuze kuphekwe. Ngemuva kwalokho, ufulawa uthululelwa epanini lokuthambisa, lapho kufanele kufakwe khona uwoyela omncane. Udinga ukuthola i-gruel ebomvu. I-Ketchup, ukhilimu omuncu ophansi nezinongo zongezwa kufulawa. Ingxube ithosiwe eminye imizuzu emi-5, bese kufakwa imifino ebilisiwe kuyo. Stew isitsha eminye imizuzu eyi-10.
Isitshalo seqanda ezimbizeni ezinenyama nenyama kasoso
Okokuqala udinga ukusika kanye isitshalo seqanda bese uwafafaza ngosawoti. Shiya izithelo imizuzu engama-30 ukuze ususe ukufutheka kuzo. Ngemuva kwalokho, kufanele igezwe, isikwe ama-cubes bese ibiliswa epanini imizuzu engu-10. Cishe ama-gramu angama-300 enyama enamafutha amancane kufanele afakwe kancane epanini. Gaya amantongomane odakeni bese uhlangana nezinongo kanye negalikhi elichotshoziwe. Ngemuva kwalokho, zidinga ukwenziwa ngamanzi abilisiwe kuze kube yilapho ukuvumelana kokhilimu omuncu okushubile Isitshalo seqanda nenyama kubekwa kungqimba ebhodweni bese kuthululelwa ngososo. Isitsha kumele sipheke kuhhavini imizuzu engama-40.
IZucchini ifakwe amakhowe
Ukuze ulungiselele lesi sidlo, udinga ukugeza i-zucchini 2 encane, usike phakathi, usawoti kanye nopelepele. Ngemuva kwalokhu, kufanele ubilise i-½ inkomishi ye-buckwheat no-2-3 we-porcini amakhowe omisiwe, u-anyanisi kanye izaqathe. Ngenkathi i-buckwheat iphekiwe, udinga ukusika ama-cubes ayi-100 g amakhowe bese uwafafaza ngegalikhi. Hlanganisa i-buckwheat eqediwe ngamakhowe kanye nezinto ngale ngxube ye-zucchini. Beka indishi eshidini lokubhaka bese ubhaka imizuzu engama-30.
Imisipha yesifo sikashukela
Ama-sauces akhulisa kakhulu okuqukethwe kwekhalori yezitsha, ngakho-ke kungcono ukuzilahla. Uma ungakwazi ukwenqaba imayonnaise nezinye amasoso, ungafaka ukhilimu omuncu ngamakhambi ekudleni.
I-Dessert engaphendulwanga yesifo sikashukela
Bambalwa abantu abakwaziyo ukunqoba ngokuphelele ukunxanela amaswidi. Kodwa-ke, amanye ama-dessert angaphendulwanga angaba yilungu lawo.
Ama-Fritters
Ama-pancake amnandi angalungiswa kusuka ku-zucchini. Imifino kufanele ihlolwe futhi igayiwe. 1 inkomishi kafulawa we-rye neqanda elilodwa lifakwa ku-gruel. Ukunambitha, ungangeza amakhambi oqoshiwe kanye nezinongo. Ama-pancake enziwe abekwa eshidini lokubhaka eligcotshisiwe ngamafutha yemifino bese abhakwa kuhhavini imizuzu engama-20 aze aphekwe.
Ukuze wenze ama-pancake e-cottage shizi, udinga ukuxuba cishe u-500 g we-cottage shizi ocutshisiwe ophansi no-120 g wefulawa namaqanda ama-2.
I-Syrniki
Ukuze wenze ama-pancake e-cottage shizi, udinga ukuxuba cishe u-500 g we-cottage shizi ocutshisiwe ophansi no-120 g wefulawa namaqanda ama-2. Ukunambitha, isinamoni noma i-vanilla kungangezwa kule ngxube. Ngemuva kwalokhu, udinga ukunika ama-cheesecake isimo bese uwafafaza ezinhlangothini ezimbili kawoyela wemifino. Ama-cheesecakes aselungile kufanele adluliselwe kuma-napkins amaphepha ukuze aqede amafutha amaningi. Indishi eseqediwe ingafakwa ukhilimu omuncu.
