Low-ikhalori ukudla kwakusihlwa: zokupheka

okunama-kilojoule amancane kwakusihlwa, Asigcini ukunciphisa umzimba, kodwa futhi ukusula umzimba wakho siqu.

Kuyinto imfihlo ukuthi ukudla ukudla okunomsoco okunamafutha e amahora kusihlwa kunomthelela ekuqongeleleni okusheshayo fat umzimba futhi, ngenxa yalokho, ukuvela izifo eziningi, ikakhulukazi zenhliziyo.

Ukuze ukuphulukisa umzimba wakho futhi ukubukeka lungisa, izazi zokudla zitusa ukuba ukudla kuphela okunama-kilojoule amancane ukukhanya kwakusihlwa. Uma ungenalo nakancane ukuthi ukupheka ukudla okumnandi futhi unempilo ke sizokutshela ngalo mathiriyeli lo sihloko.

Low-ikhalori ukudla kwakusihlwa: zokupheka ngezithombe izitsha

Lokho ebusuku hhayi aqhume ukuba esiqandisini, idina kufanele kube njengoba okunomsoco. Nokho, ukuze ugweme kwesisindo kufanele uzilungiselele nge inani lemali elincane amafutha.

Utamatisi isobho nge kwasolwandle - lena idina ephelele. Okunama-kilojoule amancane, ke ungakuvumeli ukukhuluphala, kodwa ngesikhathi esifanayo ke ligcwele kahle. Sizodinga ukuba asilungise:

• cocktail (eqandisiwe) kwasolwandle - mayelana 250 g;
• onion esikhulu - 1 ikhanda;
• chives - 3 PC.
• Pepper Sweet - 1 pc.
• utamatisi fresh ezinkulu - 1 pc.
• yemvelo utamatisi juice - akukho ngaphansi kuka-350 ml;
• Liqhakaze - 1 dessert spoon;
• amakhambi Provencal - mayelana 1 isipuni;
• Basil omisiwe - spoon elincane;
• kalamula - spoon ezinkulu;
• inkukhu neqanda akuyona likhulu kakhulu - 1 pc.

izingxenye Icubungula

Ngaphambi kokwenza kwakusihlwa-kilojoule amaningi, zonke izingxenye alunge. Frozen kwasolwandle ukusabalala endishini ejulile futhi uthele amanzi abilayo. Ngenxa yalokho, ashiywa imizuzu 5-7, bese Ufaka endaweni colander anikine kakhulu.

Njengoba for imifino, basuke bahlanza futhi oqoshiwe. Anyanisi, utamatisi fresh kanye pepper amnandi fake nquma ku cubes. Chives usike amapuleti neqanda phehla kakhulu ekuphambukeni.

ukuthosa ukudla

Ukuze wenze dinner-kilojoule amaningi ukuze kwesisindo akubalwa zisebenzisa ukwelashwa ukushisa kuphela emnene. Uma gazinga ezinye izithako esincane amafutha yemifino, bese-ke ngeke kube nomthelela zomzimba wakho.

Ngemva yonke imikhiqizo sizocutshungulwa, kubalulekile ukuthatha epanini kulungele ke ngesipuni enkulu amafutha sunflower. Khona-ke, kufanele ufake anyanisi kanye chives. Fry lezi izithako phezu emlilweni ophansi kuze kuba efiselekayo nje musa bomvu.

Le nqubo kuzokuvumela ukuthola dinner okunama-kilojoule amancane, futhi flavorful kakhulu.

ukupheka isobho

Utamatisi isobho nge kwasolwandle Kunconywa ukupheka epanini elikhulu. It abilisiwe amanzi ethafeni bese ukusakaza pepper amnandi, utamatisi fresh futhi utamatisi juice. Ngemuva kwemizuzu engu-ukupheka izithako ukusakaza 20 ulwandle cocktail garlic ngaphambilini wake wosa futhi anyanisi. Izithako enosawoti futhi ayoliswe kubo izikebhe umhluzi kulethwa ngamathumba futhi abilisiwe imizuzu 5.

Njengoba isikhathi sihamba epanini engeza ijusi lemon. Ukulandela amyisa umhluzi ukusabalala washaywa neqanda ezinhle yonke indlela.

Ngemva olandelayo ukubila isidlo iphekwe imizuzu 3 bese ususa emlilweni.

Khonza etafuleni

Ngemva kokukhuthazelela isembozo isobho mayelana ¼ yehora, esiphundu-kilojoule amaningi ukudla kwakusihlwa bakhonza etafuleni amapuleti ezijulile. Ngaphezu isidlo betfulelwa imifino fresh futhi isaladi ka nemifino eluhlaza.

Ukupheka izinhlanzi steamed nge sauce oluhlaza

Eqinisweni, okunama-kilojoule amancane izitsha eyodla uzilungiselele ngokushesha futhi kalula. Ukuze uthole ukwaziswa sendlela ukwenza isobho, sakhuluma ngenhla. Uma ufuna ukupheka isidlo esikhulu, siphakamisa ukusebenzisa inhlanzi wezokudla emhlophe njengeqhwa hake.

Ngaphansi kobuze indalo wathi umkhiqizo ukwelashwa umusi, uthola isidlo kakhulu-kilojoule amaningi. Ukwenza kube hhayi kuphela ewusizo kodwa futhi okumnandi, kunconywa ukuthi bathumele izinhlanzi itafula, kanye sauce oluhlaza. Njengoba-ke ukwenza, sizokutshela kancane okunye.

Ngakho, ukuze sipheka sizodinga:

• fresh hake eqandisiwe big - 1 pc.
• chives nesweli - mayelana 3 PC.
• usawoti kanye pepper - ukunambitha;
• oqoshiwe parsley fresh - mayelana 3 nezinkezo ezinkulu;
• bay leaf - 2 PC.
• uwoyela, elicwengisiswe amafutha omnqumo - 4 nezinkezo ezinkulu.

Lungiselela ukudla

Ukulungisa yesibili esihlwabusayo izitsha ugarliki nahlanza emagobolondweni, bese oqoshiwe. parsley amaqabunga kahle wageza olwembiza. Njengoba for fresh hake eqandisiwe, it is defrosted, wahlanza kusukela viscera futhi amaphiko, bese uthathe tincetu awugqinsi 4-6 cm.

ukupheka inhlanzi

Yini ukupheka eyodla (ephansi fat)? Yiqiniso, emhlophe inhlanzi steamed. Ngemva hake selwenziwe, zonke izingcezu usawoti, pepper kanye kwesokunxele eceleni imizuzu 20-25. Babe sandile ngesitimu bese ukuphela isigamu sehora. Phakathi nalesi sikhathi, izinhlanzi kufanele kube soft kakhulu futhi usentekenteke.

Ukwenza sauce

Low-ikhalori ukudla kwakusihlwa (zokupheka izitsha ahlukene okuxoxwe ngazo kulesi sihloko) kufanele kube lula, kodwa okumnandi nje kuphela. Ngakho-ke, izinhlanzi, steamed, akufanele nje imenze etafuleni ngakho kanye ne sauce ekhethekile. It kwenza kwaba lula.

Refined amafutha omnqumo ukusabalala epanini bese kulungele kakhulu. Khona-ke wanezela nalokhu nesweli oqoshiwe, amahlamvu lavrushki kanye parsley oqoshiwe. Zonke izithako uvinjelwa ngokucophelela futhi gazinga emva kwamaminithi ambalwa.

Uma sauce uyaqhubeka iphunga elimnandi, it esuswa yokushisa bavunyelwe kuphole kancane.

Indlela ukwethula eyodla?

Ilungiselela izinhlanzi endaweni kubhayela double, kwasakazeka phezu kwezitsha flat futhi uthele sauce garlic. Ukunikeza itafula onjalo idina ngokuzikhethela kanye fresh nemifino eluhlaza noma amakhambi.

Uhlobise lokhu dish ukwenza, njengoba ngezinye izikhathi ukwandisa okuqukethwe kwayo ikhalori.

Senza eyodla isaladi okumnandi nokunomsoco

Manje unalo ulwazi jikelele kanjani ukupheka-kilojoule amaningi ukudla kwakusihlwa. Ungadliwa izifundo lokuqala nelesibili sahlola ngenhla. Uma ngesikhathi sokuhlwa sosuku ungafuni ukupheka isobho noma isisi inhlanzi, sincoma ukuthi wenze isaladi lula kodwa okunomsoco kakhulu futhi unempilo nemifino inkukhu webele.

Ngakho, ukulungiswa kokudla wezokudla, sidinga:

• fresh cherry utamatisi - 5-7 PC.
• chilled inkukhu webele - mayelana 300 g;
• ukhukhamba ngesikhumba ezithambile - 2 PC. isilinganiso
• isaladi green ishiya - 3-4 PC.
• dill fresh - a amahlumela ngesikele sokuthena ezimbalwa;
• red anyanisi - inhloko elincane;
• pepper kanye nosawoti - unezela ngokubona;
• amafutha omnqumo elicwengiweyo - isicelo ukunambitha.

Ukucubungula izithako

Kubhekwe a-kilojoule amaningi isaladi eyodla kuyalungiswa ngokushesha futhi kalula.

Okokuqala sidinga ukucubungula yenkukhu. It is zifakwe emanzini kancane usawoti, futhi ke selehlile, bahlanza kusuka amathambo nesikhumba. I nezibopho asele uthathe cubes yonkana okusanhlamvu.

Njengoba for imifino, bayindlu ukugeza okuhle. Cherry utamatisi bisect, usike tincetu ikhukhamba kanye anyanisi obomvu oqoshiwe zibe izindandatho uhhafu. Futhi ngokwehlukana engahashazanga zonke eziluhlaza. Oqoshiwe dill fresh futhi amaqabunga oluhlaza ulethisi zidabukile izandla.

Ifomu isidlo ekhaya

Ukuze ukwakheka isaladi kubhekwa nge inkukhu amabele ukuthatha isitsha ezijulile wayendlala izithako ezilandelayo: amahlamvu ulethisi, ikhukhamba tincetu, umucu abilisiwe, cherry utamatisi, dill fresh futhi red anyanisi uhhafu izindandatho.

Ngemva kwalokho imikhiqizo enongiwe usawoti, pepper, namafutha elicwengiwe. Govuza izithako ngesipuni, isaladi okunomsoco ngokushesha ethulwa etafuleni.

Indlela kusebenza amalungu omndeni?

Ngemva uzobe kwakhiwa isaladi nge inkukhu amabele futhi ugcwale, wayihlukumeza kakhulu masinyane, wabeka Skeet futhi wethulwa etafuleni.

Kuyinto engathandeki ukuba isidlo ukumelana ohlangothini ezinjalo. Lokhu kungenxa yokuthi ngemva kwesikhathi esithile imifino uyonika off umpe lwawo, okwenza isaladi lwamanzi futhi kunganambitheki.

Kungenzeka ukusebenzisa ukuziqalela futhi njengoba isidlo esisodwa egcwele, futhi ngaphezu isobho utamatisi noma isisi izinhlanzi.

Senza Ukudla Banana

Bambalwa abantu bazi, kodwa dessert okunama-kilojoule amancane, futhi. Ukwenza kungenzeka ngezithako ezihlukahlukene. Into esemqoka - musa ukusebenzisa ushukela namafutha ahlukahlukene.

Ngakho lokho Ukudla dessert ukupheka eyodla? Sincoma ukwenza uhlobo banana ice cream ne-yogurt. Ukuqalisa lokhu iresiphi sizodinga:

• yemvelo iyogathi (1%) ngaphandle okokunandisa imizuzu futhi ezihlukahlukene izithasiselo - kwengu- 250 g;
• ubhanana ezivuthiwe futhi soft kakhulu - 2 PC.
• vanilla - ukunambitha;
• Sweetener - ngesicelo;
• a sprig Mint - ngokokuhlobisa.

inqubo ukulungiselela

Lokhu ayisikhilimu Njengabantu abadala nje kuphela kodwa futhi izingane. Lesi sakamuva ngeke ngisho isaziso yokuthi lo mkhiqizo awukho ushukela.

Ukuze ingxube yogurt izithelo kwaba ngempela ice cream, ukupheka kufanele kube ngosizo blender. Ngo ubhanana yayo isitsha sokuqala ukusabalala izingcezu ehlutshiwe ke omningi etshalwe kubantu abaphila ngesivinini esiphezulu. Ngemva kokuthola eyohlobo izithelo uginindela kuwo Kancane kancane wawuvula 1% yogurt zemvelo. Bobabili isithako is ophehliwe futhi ngokungeza vanilla enongiwe.

Zama ukuthola okuningi ukunambitheka, ukuthatha isinqumo ukwengeza kuwo engathatha ushukela noma cha. abapheki abaningi ungenzi njengoba ubhanana nokunye ukunikeza isidlo eziningi amaswidi. Nokho, abanye besifazane bacabanga ukuthi lokhu ayisikhilimu eliphuphile kakhulu. Kule ndaba, they embula it in esincane ushukela esikhundleni.

Indlela enhle samanje eyodla?

Njengoba ubona, ekulungiseleleni yogurt ice cream kuyinto akunandaba ngempela. Ngemva mass enamakha amnandi is wabhaxabulwa, ke ibekwa isipetu ukupheka kanye extruded ku ingilazi kahle kremanku. Top dessert Hlobisa sprig Mint fresh futhi ngokushesha wathumela ku-ifriji noma efrijini.

Uma mass iba abandayo, it is fed etafuleni kanye spoon dessert.

Kukhethwa Ukudla neziphuzo

Manje uyazi ukuthi ukupheka eyodla. Low-ikhalori imenyu kuzomele sifake hhayi kuphela lokuqala nelesibili izifundo, kanye isaladi kanye dessert, kodwa futhi isiphuzo.

Yidla ukudla black itiye ubisi noshukela is hhayi Kunconywa. Ngempela, le nhlanganisela izithako has a kahle eliphezulu calorific value.

Kufanele kuphawulwe ukuthi ngasethunjini okunama-kilojoule amancane, zehlukile yemvelo kanye nokugcina wathenga ayo, izithelo iziphuzo, iziphuzo ezidakayo nezinto zokuhlanza izithelo iziphuzo. Lokhu kungenxa yokuthi bonke aqukethe esiningi ushukela, okuyilokho, eqinisweni, kunomthelela isethi okusheshayo Kilos owengeziwe.

Ngakho lokho isiphuzo ingagxila kwi-kilojoule amaningi dinner isikhathi? Sincoma ukwenza itiye abavamile oluhlaza. Kuyinto kahle ukuze ucime ukoma, bazogcwalisa umzimba amaminirali akubi imbangela isisindo okweqile.

Kufinyeta

Ukusebenzisa lezi izindlela ukupheka-kilojoule amaningi ukudla, ungakwazi ngokushesha futhi kalula ukumboza itafula enhle eyodla. Ngaphezu kwalokho, ukudla onjalo akazange abe nesandla ukuvela isisindo okweqile kanye nokugcina impilo yakho ngisho luqine.

Efingqa, ngifuna ukwethula ku--kilojoule amaningi ukudla kwakusihlwa imenyu:

• utamatisi isobho nge ezihuquzelayo zasolwandle - 150 g;
• ukuwapheka ngesitimu kunokuwabilisa inhlanzi emhlophe nge garlic sauce - 1 obuncane;
• zemifino isaladi abilisiwe inkukhu webele - 3 nezinkezo ezinkulu;
• iyogathi ice cream - a sezitsha ezincane ice cream;
• Green tea efudumele - 1 inkomishi.

Uma ucabanga ukuthi le menu likhulu kakhulu, it zingancishiswa ngokususa noma utamatisi isobho nge kwasolwandle noma inhlanzi, steamed.

Njengoba for itiye eliluhlaza, kungcono uphuze ngokushesha emva kokudla ukudla, kodwa amahora 1.5-2 ngaphambi sokulala. Lokhu kuzokwenza ubuthongo ezolile futhi oluqinile futhi ningathuli ubuthongo esiswini esingenalutho. Bon appétit!