Ambiri amakhulupirira kuti kudya zakudya kumaphatikizapo kugwiritsa ntchito mankhwala okwera mtengo komanso osafikika, koma kwenikweni ayi. Pali zakudya zambiri zochepa zomwe zimadya zakudya zosavuta, zomwe zimakhalanso zokoma kwambiri. Pali maphikidwe oyenerera chakudya chilichonse.
Chokoma ndi chofulumira kudya kuchokera ku zinthu zophweka - saladi ya masamba
Saladi yophika molingana ndi izi, chifukwa cha yachilendo kuvala ndi zokoma kwambiri. Zogulitsa zomwe zilipo ndi zokwanira 4 servings, ndipo mtengo wa calorific ndi 75 kcal.
Zosakaniza:
- broccoli - 425 g;
- mazira - zidutswa zitatu;
- tomato - 125 g;
- adyo - mano atatu;
- mafuta a masamba - 65 ml;
- balsamu - 30 ml;
- madzi a mandimu - 25 ml;
- masamba, mchere ndi tsabola.
Kukonzekera
Broccoli amagwirizanitsa mu inflorescences, ndiyeno, perekani nawo kwa mphindi zisanu ndi chimodzi. m'madzi otentha, kumene mumayika mchere. Dulani mazira owiritsa m'magawo, tomato - magawo, ndi adyo - magawo. Dulani maolivi odzola. Sakanizani mandimu, viniga ndi batala. Gwiritsani ntchito zosakaniza zonse ndikuwonjezera mafuta.
Zakudya za zakudya zosavuta - casserole ndi zipatso
Zakudya si chifukwa chokaniza mavitamini, chifukwa akhoza kukonzekera kuchokera ku zinthu zosavuta kuti awonongeke. Casserole ikhoza kutumikiridwa pa chakudya chirichonse.
Zosakaniza:
- kanyumba kakang'ono ka mafuta kakang'ono - 400 g;
- gelatin - 2 tbsp. makuni;
- madzi 75 ml;
- apulo - chidutswa 1;
- lalanje - chidutswa 1;
- stevia kulawa.
Kukonzekera
Tchizi tchuthi timalimbikitsidwa kuti tibwetsedwe kuti tipewe matope. Onjezerani stevia , ndikudziwonetsera nokha . Gelatin lembani ndi madzi ndikuchoka kuti muthe. Pambuyo pake, sunganizani pa mbale, yonjezerani kanyumba tchizi ndi kusakaniza bwino. Zipatso zoyera, kudula mu magawo ndi kuziika pansi pa nkhungu. Pamwamba ndi misala yonse, yikani mu friji, kuti mchere ukhale wozizira.
Maphikidwe otsika otsika kuchokera ku zinthu zophweka - kirimu supu kuchokera ku zukini
Akatswiri a zamaphunziro amavomereza kuphatikizapo m'zinthu zawo zakudya zoyambirira zomwe zimapangitsa kuti chiwerengero cha zakudya chizikhala bwino.
Zosakaniza:
- zukini - chidutswa 1;
- leek - 20 g;
- anyezi - 20 g;
- adyo - magawo awiri;
- masamba msuzi - 150 ml;
- mchere, tsabola ndi mafuta.
Kukonzekera
Ngati zukini zakalamba, chotsani peel, ndipo ngati ndinu wachinyamata, nthawi yomweyo muzizidula mu kabichi kakang'ono. Mitundu iwiri ya anyezi imadulidwa mwachangu, ndi kudula adyo mu zidutswa zingapo. Pa pang'ono mafuta, mwachangu anyezi ndi adyo pazichepere kutentha kwa mphindi ziwiri, ndiyeno kuika zukini ndi kuphika kwa nthawi yomweyo. Thirani zomwe zili mu poto mu saucepan, tsanulirani msuzi ndi simmer kwa mphindi 15. Ikani zonunkhira, ndiyeno, pogwiritsa ntchito blender, chititsani chirichonse kukhala choyera.