Ukukhethwa kokupheka okumnandi nokunempilo kwabanesifo sikashukela

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Selokhu isifo sikashukela sangena eqenjini labaphikisana nabaholi benhlalonhle yabantu, ososayensi abayishiyanga umzuzu owodwa umcabango wokunqoba kokugcina kwalesi sifo. Hhayi kuphela i-gurus yamakhofi nezindawo zokudlela, kodwa futhi abapheki kanye nabapheki bezindawo zasekhaya abekho ngemuva kwabo, bethola izindlela zokupheka ezintsha zokungezona ezihlwabusayo kuphela, kodwa futhi nezempilo zikashukela.

Ukudla Okondlayo kweziguli ezinesifo sikashukela sohlobo 2

Ekwelashweni kwesifo sikashukela i-mellitus, indlela ehlanganisiwe kanye nokubambelela ngokuqinile kuhlelo lokululama kuyadingeka. Kuzoba ngokunemba ngokwengeziwe ukusho ukuthi akuphephile, kodwa ukuqaliswa okunamandla kwazo zonke izincomo ezibekwe udokotela oholayo. Lokhu kusebenza ngokuphelele ekudleni.

Noma yiluphi usizo lokwelashwa luzoba ukuchitha isikhathi nemali, lapho isiguli singayinaki indaba yokudla okungenamsoco.

Umelaphi ovelele waseSoviet, umsunguli wokudla, uManuil Isaakovich Pevzner, wathuthukisa imigomo nezindlela zokudla okunempilo. Ngosizo lwabo, umuthi wanamuhla namuhla uyakwazi ukubekezelela izifo ezahlukahlukene, kubandakanya nokugula ushukela.

I-Pevzner's Diet # 9 (itafula # 9) Ukudla okuphansi kwe-carb okwenzelwe ukulwa nesifo sikashukela. Enhliziyweni yakho, njengoba uqonda, ukuncipha kokusetshenziswa kwama-carbohydrate alula.

Imigomo eyinhloko yokudla No. 9 ilula kakhulu futhi ifinyelela izimfuno ze-laconic futhi ezibonakala zithanda okuthile:

  1. Ukunciphisa amandla okudla ngokunciphisa ukudla okwamafutha nama-carbohydrate amahhala.
  2. Ukwehla kokudla ngamaprotheni yemifino namafutha.
  3. Ukuvinjwa kokusetshenziswa kwamaswidi nganoma yiluphi uhlobo.
  4. Ukusetshenziswa kancane kosawoti, izinongo, izinongo.
  5. Okuncamelayo kunikezwa kwimikhiqizo ebilisiwe, ebhakwe kanye neyomusi.
  6. Izitsha zohlobo lwesifo sikashukela sohlobo 2 kufanele zibe emazingeni okushisa atholakalayo, i.e. angashisi noma angabandi.
  7. Ukubambelela ngokuqinile kumkhawulo wesikhathi: izidlo eziphambili ezintathu nezindlela ezimbili zokuhlobisa.
  8. Ukuphuza amanzi nsuku zonke kufanele kube okulinganiselayo - 1.5-2 amalitha.
  9. Ukulawulwa okuqinile kokuqina kwe-glycemic kwemikhiqizo esetshenzisiwe.

Inconyelwe ukudla:

  • inyama nenhlanzi;
  • imikhiqizo yobisi enenani elilinganiselwe lamafutha;
  • imikhiqizo yefayibheli: ufulawa we-wholemeal, ummbila, isiqu, irayisi elinsundu, i-oatmeal, ulethisi, okusanhlamvu okusanhlamvu, i-broccoli, i-oatmeal, ama-apula omuncu
Kubalulekile! Imicu yamalahle engena emzimbeni esiswini ayisebenzi ngokuhlukana. Udonsela ubuthi nezinye izinto eziyingozi njengesiponji, ezisuswa ngokwemvelo emzimbeni.

Ukudla okuvinjelwe:

  • ukubhema inyama nama-marinade ahlukahlukene;
  • ingulube newundlu;
  • ukhilimu omuncu, imayonnaise;
  • imikhiqizo eseqedile;
  • okusanhlamvu, okusanhlamvu okusheshayo;
  • imikhiqizo yobisi enamafutha kanye noshizi;
  • utshwala

Ividiyo emithethweni yokondleka koshukela:

Ama-carbohydrate namaphrotheni

Amaprotheni kanye nama-carbohydrate, okuyingxenye yokudla, kuya ngezinga elithile noma kwelinye kukhuphula izinga likashukela wegazi. Yize kufanele kwaziwe ukuthi indlela yokusebenza kwethonya labo emzimbeni ihlukile.

Amaprotheni ngamaprotheni ayinto eyingqayizivele yokwakha. Kusuka kulawa “mabumba” umuntu owakhiwa ngawo. Amaprotheni, abe yingxenye ebalulekile yezakhi zangaphakathi, enza izinqubo ze-metabolic emzimbeni.

Ngaphezu kwalokho, imisebenzi yokusayina inikezwe iphrotheni, njengenhlanganisela yenqubo ye-metabolic. Kungamaprotheni wokuqondisa we-intracellular enza le misebenzi. Lokhu kufaka phakathi amaprotheni ama-hormone. Zithwalwa yigazi, elawula ukugcotshwa kwezinto ezahlukahlukene kuyi-plasma.

Ngokuphathelene nesifo sikashukela, konke kuzosheshe kucace uma sithi i-insulin yiprotheni ye-hormone elawulayo enjalo. Ngakho-ke, kubaluleke kakhulu ukugcwalisa umzimba womuntu ngokudla kwamaprotheni.

Ukudla okunothile ngamaprotheni kufaka phakathi: iqanda elimhlophe, inyama, inhlanzi, izinkukhu, inyama yenkomo, ushizi.

Mayelana nama-carbohydrate, kunombono oyiphutha wokuthi kungukudla kwabanesifo sikashukela okufanele bakhululwe ngokuphelele kuma-carbohydrate.

Ekhuluma ngokubaluleka kwama-carbohydrate ekusebenzeni okugcwele komzimba, kubalulekile ukuthi uqaphele ukuthi ama-70% ahlawulisa izindleko zamandla abantu.

Isitatimende - umuntu ngumuntu kumuntu, singabonakala ngokuphelele kubo.

Ukuvula lo mbono, kufanele kugcizelelwe ukuthi, ngokulimala kwabo, imikhiqizo yokudla equkethe ama-carbohydrate ingahlukaniswa ngamaqembu amathathu anemibandela, anikezwe isifo sikashukela kuya kumazinga ahlukene:

  1. Ukudla okuvinjelwe: omisiwe, uju, ushukela, ushokoledi, amakhukhi, i-halva namanye amaswidi. Ziqukethe kusuka kuma-70 kuya kwayi-100% ama-carbohydrate.
  2. Kunqunyelwe. Okuqukethwe ama-carbohydrate kuzo kusuka ku-50 kuye ku-70%. Lokhu kufaka phakathi: isinkwa esimnyama nerye, amazambane, ilayisi ebilisiwe, i-buckwheat, uphizi, ubhontshisi, ubhontshisi.
  3. Imikhiqizo enconyiwe: upelepele, beet, izaqathe, iklabishi, i-broccoli, utamatisi, ukhukhamba, zonke izinhlobo zemifino, i-zucchini, isitshalo seqanda nokunye.

Ubuqili bezobuchwepheshe bokupheka

Ngaphezu kwalokho, sizokhuluma ngezimfihlo ezithile ze-Culinary ne-confectionery maqondana nezici zokudla kokudla.

Uma ngibheka phambili, kubalulekile ukuqaphela ukuthi izindlela zokupheka zesifo sikashukela sohlobo 2 zenzelwe ukuthi zingadingi izindleko ezikhethekile zomzimba nezesikhathi, noma kunjalo, izitsha ezikhethekile zabanesifo sikashukela esivela ku-endocrinologist zizodinga ulwazi oluthile nemithetho ethile.

Inombolo yokudla yokwelashwa 9:

  1. Izinkomba: thayipha 2 isifo sikashukela ngokungabikho kokuphazamiseka kwe-acid-base.
  2. Isici: ukuncishiswa kwamafutha nama-carbohydrate amahhala kufinyelela ezingeni elifanele, ukuba khona kwamaprotheni ngaphezu kokujwayelekile kwansuku zonke, ukubekelwa phansi ngokuphelele kwama-carbohydrate aphambili kalula. Kuhlanganiswe ekudleni yizinto ezinomphumela we-lipotropic ezingathuthukisa izinqubo ze-metabolic emzimbeni. Ukudla kufanele kube nokunotha ngemifino nokudla okune-cholesterol encane.
  3. Inani lamandla: 2300 kcal.
  4. Ukucutshungulwa kwezempilo: imikhiqizo iyabanjiswa, ibhakwe noma ibilisiwe.
  5. Isilinganiso sansuku zonke:
    • amaprotheni - 100 g;
    • amafutha - hhayi ngaphezu kwama-80 g;
    • ama-carbohydrate - 300 g;
    • usawoti - 12 g;
    • uketshezi - 2 l.
  6. Isisindo sezinto zansuku zonke: kufika ku-3 kg.
  7. Imodi yamandla: izidlo eziyisithupha ngosuku. Ama-carbohydrate asatshalaliswa ngokulinganayo usuku lonke. Isiguli kufanele sithole ukudla ngokushesha ngemuva komjovo we-insulin, futhi kungakapheli amahora angama-2,5 ngemuva komjovo wangaphambilini.
  8. Izinga lokushisa lesitsha seliqediwe: okwejwayelekile - 30-40º.
  9. Ukulinganiselwa: izaqathe, amazambane, isinkwa, ubhanana, uju, amafutha.
  10. Kuvinjelwe: amaswidi, ushokoledi, i-confectionery, u-ayisikhilimu, muffin, amafutha, isinaphi, amagilebhisi, omisiwe, utshwala nganoma uluphi uhlobo.

Ukuze ulungiselele izitsha zokudla ngendlela efanele futhi uzuze nomzimba uma kwenzeka unesifo sikashukela, kubalulekile ukuthi unake ezinye izici zemikhiqizo ezinomphumela oyisisekelo eglucose legazi.

Udinga ukwazi okulandelayo:

  1. Imifino ekhethwe kakhulu, izithelo, okusanhlamvu kuzokhulisa ushukela wegazi ngokushesha.
  2. Ngokulashwa okushisa okuncane, izinga lokuthathwa koshukela ngumzimba lehliswa kakhulu.
  3. Izifundo zesibili zingalungiselelwa onesifo sikashukela ngokudla okungaphekiwe kancane, ikakhulukazi i-pasta nezinhlamvu - ushukela uzokhuphuka kancane.
  4. I-Hyperglycemia isethubeni lokuvusa amazambane abunjiwe kunamazambane abhakisiwe noma amazambane wejazi aphekwe kumpheki ohamba kancane.
  5. Iklabishi ethosiwe izokwenza umzimba uphendule ngokushesha kuma-carbohydrate angenayo, kanti ukhahlamezi oluluhlaza ngeke nje agcwalise umzimba ngamavithamini namaminerali alusizo, kodwa ngeke abangele impendulo.
  6. Ngokubaluleka kokusebenziseka, inhlanzi ebomvu enosawoti izonikeza ukuqala okukhulu kwekhanda ngosayizi ofanayo kodwa oyisitshulu.
  7. Ukuze ushintshe ushukela, kungcono ukusebenzisa i-stevia noma i-stevioside - lokhu okuswelayo kwemvelo akunagcini nje lezindawo eziningi eziwusizo, kodwa futhi akunawo amakhalori.
  8. Ukudla kwe-carbohydrate kufanele kulungiselelwe futhi kudliwe ekuseni.
  9. Kwiziphuzo ezinoshukela, sebenzisa esikhundleni salokho okushukela - i-sorbitol, i-xylitol.
  10. Ukudla kwasemini kohlobo 2 sikashukela, kubandakanya izitsha eziphambili, ezinongiwe ngenani elilinganiselwe lezinongo nezinongo. Zivusa umgudu wokugaya ukudla, zithuthukise ukuhamba kwegazi futhi, ngenxa yalokho, zizosiza ukwehlisa amazinga kashukela.

Izibonelo zekhalori ephansi

Kwabanesifo sikashukela se-novice, igama elithi "ukudla" lithatha uhlobo lokufaka imibala kabi, linikeze ukuphelelwa yithemba, ukudangala nobumnyama. Lesi sahlulelo singadala ukumamatheka nokuhleka okuhlekisayo, akukho okunye.

Ukupheka kwenkukhu okumnandi, izifundo zokuqala ezimnandi, izitsha eziseceleni ze-broccoli, ukholifulawa, ilayisi elinsundu, ibhali le-pearl, ummbila noma i-oatmeal - lokhu, ngokubheka kokuqala, imikhiqizo engenakubekezela ezandleni zomthakathi wasekhishini, noma yisiphi isiguli esingaba yiso, sizoba ubuciko bangempela bokupheka .

Futhi, okubaluleke kakhulu, engifuna ukukugcizelela ukuthi izindlela zokupheka ezinesifo sikashukela kakhulu, zilusizo kakhulu kubantu abanempilo ephelele.

Sizoqala ukugxilisa isifiso sokudla ngaso leso sikhathi, sidonsa ubuciko bezinsimbi futhi sinikeze izindlela zokupheka izitsha ezilula nezihlwabusayo (eziboniswe ngezithombe ezinemibala) yabanesifo sikashukela.

I-pizza evela e-Italy

Uthanda kanjani lo mnikelo - i-pizza yabanesifo sikashukela? Yebo, uzwe kahle - yipitsa.

Bese ubhala phansi iresiphi elula nezithako ezinempilo zalesi sidlo esithandwa kakhulu.

Ukupheka, sisebenzisa ufulawa onenkomba ye-glycemic ephansi.

Ukuze leli cala lifanele:

  • ufulawa we-buckwheat - amayunithi angama-50.
  • ufulawa we-chickpea - amayunithi angama-35.
  • i-rye ufulawa - amayunithi angama-45.

Inhlama: ufulawa we-rye - amagremu ayi-150 + 50 amagremu we-nokunye okufana nokolweni noma ufulawa wefilakisi, imvubelo eyomile - uhhafu wethisipuni, ingcosana kasawoti no-120 ml wamanzi afudumele. Hlanganisa zonke izithako kahle. Ngokuvuthwa, beka amahora amaningi esitsheni esigcotshwe ngamafutha yemifino.

Ngemuva kokuba inhlama isilungile, lapho ivolumu iphindwe kabili, uyixove bese uyigingqa ngendlela le pizza ezosebhaka ngayo. Faka kuhhavini. Bhaka kuhhavini oshiswe ngamadigri angama-220 imizuzu emi-5 kuze kube yilapho amafomu agqotshwe onsundu.

Ngemuva kwalokho, engeza ukugcwaliswa kunoma yikuphi ukulingwa okufisayo bese ubhaka eminye imizuzu engu-5 kuze kube yilapho ushizi uncibilika.

Ukugcwaliswa okungenzeka:

  • inyama yenkukhu;
  • inyama ye-turkey;
  • izimbaza;
  • i-cocktail yolwandle;
  • anyanisi;
  • Utamatisi
  • upelepele wensimbi;
  • iminqumo noma iminqumo;
  • amakhowe amasha kwanoma yiziphi izinhlobo;
  • ushizi onzima we-nonfat.
Kubalulekile! Yenza pizza omncane. Khumbula ukuthi umuntu onesifo sikashukela kufanele adle kaningi, kepha ngezingxenye ezincane.

Ithanga le-Tomato Tomato

Ukwenza isidlo sakusihlwa sohlobo 2 sikashukela nakho kulula.

Kumele kukhunjulwe ukuthi zonke izindlela zokupheka zabanesifo sikashukela zisuselwa ezinsikeni ezintathu, ngokumane, zakhiwe ngokulandela imithetho emithathu eyisisekelo:

  • umhluzi - kuphela inyama yenkomo noma inkukhu emanzini "wesibili";
  • imifino nezithelo - okusha kuphela futhi akukho ukulondolozwa;
  • imikhiqizo - kuphela ngenkomba ephansi ye-glycemic (hhayi ngaphezu kwama-55 amayunithi).

Izithako

  • ithanga - 500 g;
  • ugarliki - ama-3 clove;
  • utamatisi puree - 500 g, olungiselelwe kusuka kutamatisi omusha ocubuziwe;
  • usawoti wolwandle - ukunambitha, kepha hhayi ngaphezu kwe-1 ithisipuni;
  • uwoyela wemifino (umnqumo) - 30 mg;
  • amaqabunga e-rosemary - uhhafu wesipuni;
  • umhluzi - 700 ml;
  • pepper emhlabathini - ikota yesipuni.

Ukupheka:

  1. Ihlanziwe futhi ithanga eliqotshwe kahle libanjiswa kalula emafutheni wemifino.
  2. Ugarlikhi owabiwe futhi nerosemary nazo zithunyelwa lapha.
  3. Utamatisi puree ungeziwe futhi konke kudluliselwe imizuzu emi-5.
  4. Sixhuma umkhiqizo oyiphutha owenziwe ngamanqamu ngomhluzi obilayo, ulethe ngamathumba. Susa emlilweni - isobho elimnandi selilungile.
  5. Lapho ukhonza, ungangeza imifino.

Ikholifulawa Solyanka

Kunezinhlobonhlobo eziningana ze-hodgepodge. Le ndlela yokupheka iyisifundo esiyinhloko, hhayi isobho.

Izithako

  • ukholifulawa - 500 g;
  • anyanisi - inhloko eyodwa;
  • Upelepele waseBulgaria - 1 pc .;
  • i-utamatisi puree - utamatisi ocutshwe kathathu;
  • izaqathe - 1 pc;
  • uwoyela yemifino - ezimbili ze-tbsp. nezinkezo;
  • usawoti, izinongo - ukunambitha.

Ukupheka:

  1. Imifino no-anyanisi kuhlutshiwe, geza, usike kahle bese ubilisa ukushisa okuphansi imizuzu emi-5.
  2. Kufakwa i-mousse entsha yetamatisi lapho.
  3. I-Cauliflower ihlelwa ngama-inflorescence futhi ithunyelwa ku-stew ngemifino.
  4. Isitsha sinosawoti omncane, ngokufakwa kwezinongo.
  5. Imizuzu eyi-10 ngemuva kokuthi isefakiwe futhi ipholile, ingakhonzwa etafuleni.

Isitshalo seqanda ezimbizeni ezinenyama nenyama kasoso

I-Zucchini ne-isitshalo seqanda kuyasiza kakhulu kwabanesifo sikashukela.

Kubalulekile! Ngenxa yokuqukethwe okuphezulu kwe-isitshalo seqanda ku-potassium, banomphumela onenzuzo ekusebenzeni kohlelo lwenhliziyo. Ngaphezu kwalokho, banomphumela we-diuretic (diuretic), osiza kakhulu ekwehliseni isisindo sesiguli.

Kudingeka kakhulu ukugcizelela inkomba ye-glycemic ye-isitshalo seqanda nokuqukethwe kwayo kwekhalori, okungamayunithi angama-15 no-23 kcal ngamagremu ayikhulu, ngokulandelana. Lesi nje siyinkomba emnandi, ngakho bAbantu abangama-eggplant ohlobo 2 lwesifo sikashukela abagcini nje ngokunambitha futhi okunempilo, kodwa futhi banempilo enhle kakhulu.

Hhayi umndeni wakho kuphela, kepha izivakashi zizokwazisa ukuqondisisa kwalokhu "wobuciko".

Izithako

  • inyama yenkomo - 300 g;
  • isitshalo seqanda - ama-3 ama-PC .;
  • i-walnut (ehlutshiwe) - 80 g;
  • ugarliki - 2 amabhantshi amakhulu;
  • ufulawa - 2 tbsp. nezinkezo;
  • ujusi kalamula - 1 tbsp. isipuni;
  • uwoyela wemifino - 2 tbsp. nezinkezo;
  • imifino - i-basil, i-cilantro, iparsley;
  • usawoti, upelepele, izinongo - ukunambitha;
  • amabhodwe - 2.

Ukupheka:

  1. Sika isitshalo seqanda isikhathi eside, ufafaze ngosawoti bese ushiya imizuzu engama-30 ukuqeda ukufutheka.
  2. Dice bese gazinga isitshalo seqanda emafutheni yemifino ngaphansi kokushisa okukhulu.
  3. I-peel yenyama kusuka kwifilimu, uthathe ama-cubes ayi-1 cm bese ugoqa kufulawa.
  4. Fry kungqimba eyodwa, ukuze uvikele ukunamathela, kungadingeka wenze lokhu ngezinyathelo eziningana.
  5. Embizeni, gaya amantongomane ngosawoti noma gaya nge-blender. Faka ijusi kalamula kanye nepelepele, gazinga ngamanzi ukuvumelana kokhilimu omuncu.
  6. Faka isitshalo seqanda nenyama ezimbizeni ezimbili, uthele ugarliki oqoshiwe, uthele ku-peanut sauce, uvale isivalo bese ubeka kuhhavini obandayo. Kudingeka kuhhavini obandayo ukuze amabhodwe angaqhekeki ngenxa yokuhlukahluka kwezinga lokushisa.
  7. Pheka isidlo imizuzu engama-40 emazingeni okushisa angama-200.
  8. Fafaza ngamakhambi ngaphambi kokukhonza.

Isobho elibandayo le-gazpacho laseSpain

Le iresiphi elula izothakazelisa ikakhulukazi abanesifo sikashukela ekushiseni kwesaladi - isidlo esiqabulayo, esinothoni futhi esinempilo.

Izithako

  • utamatisi - ama-4 ama-PC .;
  • ukhukhamba - ama-2 ama-PC .;
  • Upelepele waseBulgaria - ama-2 ama-PC .;
  • anyanisi - 1 pc .;
  • ugarlic - ama-2 clove;
  • amafutha e-olive - izipuni ezi-3;
  • uviniga weviniga - isipuni esingu-1;
  • ama-crackers avela ku-Borodino isinkwa - izingcezu ezi-4-5;
  • usawoti, izinongo, upelepele, iparsley, i-basil - ukunambitha.

Ukupheka:

  1. Peel off scalded utamatisi obilisiwe, ubuse ku-cubes.
  2. Sihlanza bese sinquma ukhukhamba.
  3. Qoba upelepele wensimbi ngemichilo emincane.
  4. Yonke imikhiqizo esikiwe, kufaka negalikhi, idluliswa nge-blender.
  5. Faka imifino oqoshiwe bese uthumela ku-burw amahora amathathu esiqandisini.
  6. Ngaphambi kokukhonza, engeza ama-crackers kusobho.
  7. Ukuvumelana kwesitsha kungalungiswa ngokungeza ujusi wamatamatisi osanda kulungiswa.

Ama-Fritters

Ama-pancake afanele kakhulu isobho lesifo sikashukela. Zingakhonzwa ngokwahlukana futhi njengendlela yokugcwalisa isifundo sokuqala.

Izithako

  • ufulawa we-rye - 1 inkomishi;
  • i-zucchini - i-1 pc .;
  • iqanda - 1 pc .;
  • iparsley, usawoti, izinongo, amakhambi - ekunambithekeni kwakho.

Ukupheka:

  1. Khethiwe i-zucchini.
  2. Faka iqanda, amakhambi oqoshiwe, usawoti kanye nezinongo lapho.
  3. Amafrithisi athosiwe ku-oyela yemifino. Kodwa-ke, ama-pancake anensimbi ayozuzisa kakhulu umuntu onesifo sikashukela.
  4. Uma ufisa, i-zucchini ingafakwa esikhundleni sikafulawa we-rye ne-kefir ngezilinganiso ezi-3: 1.

Fish casserole nelayisi

Lesi sidlo sizoba esifanele futhi siyojatshulelwa yiwo wonke amalungu omndeni ngokudla kwasemini nakusihlwa.

Izithako

  • izinhlanzi ezinamafutha - 800 g;
  • ilayisi - izingilazi ezi-2;
  • izaqathe - ama-2 ama-PC .;
  • ukhilimu omuncu (amafutha aphansi) - izipuni ezi-3;
  • anyanisi - inhloko eyi-1;
  • uwoyela wemifino, usawoti, izinongo.

Ukupheka:

  1. Pheka izinhlanzi ngaphambi kwesikhathingokusika kube yimichilo emincane.
  2. Hlanganisa u-anyanisi oqoshiwe kanye izaqathi nenhlanzi, imizuzu imizuzu eyi-10 kawoyela wemifino namanzi.
  3. Ngaphansi kwesikhunta faka uhhafu welayisi, ugeze kahle futhi ubilisiwe.
  4. Ilayisi lifakwa ukhilimu omuncu futhi kudliwe ukudla okukhulunywa ngalo.
  5. Yonke enye irayisi ibekwe ngaphezulu, efafazwa ngoshizi ofikiwe.
  6. Isitsha sibekwe imizuzu engama-20 kuhhavini, sishiswe sibe ngama-210 degrees.
  7. Ngemuva kokwakhiwa kwengquza yegolide, isidlo isilungile.

Inhlanzi ebomvu ebhakwe ku-foil

Lokhu akuyona kuphela iresiphi elula yobungcweti, kodwa futhi nesitsha esinempilo nesiphundu esingafakwa ngempumelelo kwimenyu yeholide yabanesifo sikashukela.

Izithako

  • inhlanzi ebomvu (i-filet noma i-steak) - ama-4 ama-PC .;
  • iqabunga le-bay - ama-3 ama-PC .;
  • ulamula - 1 pc .;
  • anyanisi - 1 pc .;
  • usawoti nezinongo ukunambitha.

Ukupheka:

  1. Izingcezu ezigcotshwe inhlanzi ebomvu ifakwa kwi-foil efafazwe u-anyanisi, isikiwe emasongweni.
  2. I-lime eligawulwe emasongweni kanye neqabunga le-bay lifakwa lapho "ukusekela".
  3. Isitsha esiphezulu sithululelwa ujusi kalamula.
  4. Inhlanzi imbozwe ngokuqinile nge-foil futhi yathunyelwa imizuzu engu-20 kuhhavini, ngaphambili eyayifudunyezwa ngama-degrees angama-220.
  5. Ngemuva kokupholisa, isitsha sibekwa emapulethini ahlukile, afafazwe ngamakhambi bese sinikwa etafuleni.

I-squash caviar

I-cucar yaseZucchini ilungile njengendishi eseceleni yabanesifo sikashukela.

Izithako

  • i-zucchini - ama-2 ama-PC .;
  • anyanisi - inhloko eyodwa;
  • izaqathe - ama-1-2 ama-PC .;
  • i-utamatisi puree - utamatisi ama-3 (ecubuziwe);
  • ugarliki - ama-clove ayi-2-3;
  • usawoti, izinongo - ukunambitha.

Ukupheka:

  1. Izithako zemifino ihlanza futhi ihlikiwe kahle.
  2. Ngemuva kwalokho bakhubazekile epanini elishisayo, ngokufakwa kwamafutha zemifino.
  3. Ngemuva kokupholisa, imikhiqizo eseqedile isiqothulwe nge-blender, i-utamatisi puree yengezwa kubo futhi inikezwe eminye imizuzu engu-15.
  4. Indishi ihanjiswa igcotshwe etafuleni.

Ama-Dessert Ushukela-Free

Isiguli esinezifo ezinoshukela akufanele sibe umzuzu owodwa siya emcabangweni wempilo engezansi. Lokhu kusebenza kokubili esigulini ngokwakhe nakubantu abaseduze kwakhe.

Kancane mayelana "namaswidi" abusayo, mayelana namakhekhe, wonke othandekayo. It kuvela, futhi lapha, kukhona amathani zokupheka okumnandi.

I-Chocolate Ice Cream ngeTropicano Avocado

Izithako

  • amawolintshi - ama-2 ama-PC .;
  • ukwatapheya - ama-2 ama-PC .;
  • i-stevia noma i-stevioside - 2 tbsp. nezinkezo;
  • ubhontshisi we-cocoa (izingcezu) - 2 tbsp. nezinkezo;
  • cocoa (powder) - 4 tbsp. nezinkezo.

Ukupheka:

  1. Amarubhu zest.
  2. Ijusi lewolintshi eligayiwe.
  3. Usebenzisa i-blender, hlanganisa izithako: ujusi, ugaya we-avocado, i-stevioside, i-cocoa powder.
  4. Thela isisindo esiphumela kungilazi yepulasitiki, engeza izingcezu zikabhontshisi we-cocoa, ufafaze nge-zest bese uthumela esiqandisini.
  5. I-dessert esimnandi isilungele ihora. Izivakashi zijabule nawe.

Ijusi le-Strawberry

Izithako

  • ama-sitrobheli - 100 g;
  • amanzi - 0.5 l.;
  • i-gelatin - 2 tbsp. nezinkezo.

Ukupheka:

  1. Cwilisa kusengaphambili i-gelatin.
  2. Beka ama-sitrobheli epanini, engeza amanzi bese upheka imizuzu eyi-10.
  3. Thela i-gelatin emanzini abilayo we-sitrobheli bese ubuye ubilise futhi. Susa amajikijolo abilisiwe.
  4. Kumashubo alungiselelwe kwangaphambili, faka ama-sitrobheli amasha, usike ubude bese uthele ku-decoction.
  5. Vumela ukupholisa ihora nesiqandisi - ngemuva kokuqina, uphudingi sekulungile.

Izithelo nezithelo zemifino Smoothie

Izithako

  • i-apula - 1 pc .;
  • I-Mandarin noma i-orange - 1 pc .;
  • ujusi wethanga - 50 gr .;
  • amantongomane, imbewu - 1 ithisipuni;
  • iqhwa - 100 g.

Ukupheka:

  1. Songa nge-blender bese ushaya kahle: i-apula elikhethiweyo, owolintshi, ujusi wethanga, iqhwa.
  2. Thela ingilazi ebanzi. Fafaza ngembewu yamapomegranate, amantongomane noma imbewu.
  3. Ezinye izithelo zingasetshenziswa njengabahluzi, kepha zihlala zinenkomba ephansi ye-glycemic.

Curd Souffle

Izithako

  • ushizi wekotishi onamafutha aphansi (akukho ngaphezu kwe-2%) - 200 g;
  • iqanda - 1 pc .;
  • i-apula - 1 pc.

Ukupheka:

  1. Sula bese usika i-apula.
  2. Faka zonke izinto esitsheni u hlanganise kahle ne-blender.
  3. Hlela ngamathini amancane okuphekelwa ngawo microwave.
  4. Pheka ngamandla amakhulu imizuzu engu-5.
  5. Susa kuhhavini, ufafaze ngesinamoni bese uyeka upholile.

Apricot Mousse

Izithako

  • ama-apricots angenazinbewu - 500 g;
  • i-gelatin - 1.5 amathisipuni;
  • i-orange - 1 pc .;
  • amaqanda izigwaca - ama-5 ama-PC .;
  • amanzi - 0.5 amalitha.

Ukupheka:

  1. Gxilisa i-gelatin bese ubhula i-zest le-orange.
  2. Thela ama-apricots ngamanzi, uthele umlilo bese ubila imizuzu eyi-10.
  3. Ipholile, shaya isisindo sonke nge-blender kuze kube yilapho ihlikihla.
  4. Cindezela ujusi kusuka kuhafu wewolintshi.
  5. Beat amaqanda ngokwehlukana, engeza i-gelatin lapho u hlanganisa kahle.
  6. Hlanganisa zonke izakhi, engeza i-orange zest. Thelela isikhunta nesiqandisini amahora amaningi kuze kuqinisekiswe.

Ukudla okungenamsoco kwabanesifo sikashukela akuyona kuphela ukwengeza ohlelweni lokwelashwa - kungukuqhubeka kwempilo, okunempilo, okugcwele imizwa emihle nemizwa.

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