Ukuhlala uphilile ixesha elide, kufuneka uzame ukutya ngokufanelekileyo. Ialadi eziphantsi kweekhalori azilungele kuphela abo bafuna ukuzinzisa ubunzima, kodwa nabo bafuna ukuqinisa umzimba wokuzivikela.
Awudingi ukuba ngumpheki ukuze ulungiselele izitya zokutya, kuba isiseko saso sihlala siqhamo , imifuno kunye nemifuno. Kwiintsuku zaninzi, iikholeji ezininzi zeekhalori eziphantsi zekhalori ziye zaqalwa, zanceda ukuzalisa umzimba ngezinto ezisisiseko eziqinisa nokugcina ukhuseleko.
Ukusetyenziswa kwama saladi aphantsi kweekhalori:
- Umzimba ungena kwifiber kwixabiso elifunekayo lokunciphisa i-cholesterol, ukuphucula urhulumente kunye nomsebenzi wamathumbu nokukhusela ukuphuhliswa kwesifo senhliziyo.
- Ukukhuthaza ukulahleka kwesisindo.
- Yenza imisebenzi yama-antioxidants.
Iileta zeekhalori eziphantsi
Iingxowa ezingekho ngaphaya kwe-85 kcal nge-100 g zichazwe ngezantsi.
Isaladi "Jabulela"
Izithako:
- i-radish - 350 g;
- isilimo esidliwayo esinamagatsha anamanzi - 100 g
- ukhukhamba - iipcs 6.;
- imifuno - 30 g;
- I-fat-fat sour-cream 3-tbsp. iipuni;
- ijusi yemonimu - 1 ithisipuni;
- ityuwa.
Ukulungiselela
Shiya amaqabunga esiliva esidliwayo kwiincindi ezininzi uze uwagubungele phantsi kwesitya, ukusuka phezulu uphulule ubungakanani bomyinge we-radish plate kunye nekhukhamba. Hlanganisa ukhilimu omuncu kunye nama-herbs aqhotyoshelweyo kunye netyuwa. Thela le mizi kwiimifuno kwaye ufefe ngokukhawuleza ngejusi lemon.
Isaladi "Emagumbini"
Izithako:
- Ubisi obisiweyo - 150 g;
- anyanisi - ii-2 ii-pcs.;
- utamatisi - 9 iifom.;
- iparsley - 40 g;
- i-dill - 20 g;
- pepper, ityuwa.
Ukulungiselela
Senza i-refueling kwi-yogurt, ngenxa yale nto siyongeza i-dill etyumkileyo, ipropper yomhlaba, ityuwa kwaye ngokukhawuleza uyitshitshise. Emva koko gcwalisa umxube olungiselelwe kunye neetamatato eziqhotyosweyo kunye nee-anyanisi. Ngaphambi kokutya, isaladi kufuneka ivuselelwe kakuhle.
Ialadi zeegridi eziphantsi
Umvuzo "Imimangaliso"
Izithako:
- utamatisi - ii-3 ii-pcs.;
- iklabishi emhlophe - 350 g;
- ukhukhamba - iziqhekeza ezi-3;
- izaqathe - i-1 piece;
- i-dill - 40 g;
- ioli yomnquma - 2 tbsp. iipuni;
- ijusi lemon - 1 tbsp. isipuni.
Ukulungiselela
Iikaroti, iikomkom, i-grate yeklabishi kwi-grater ephakathi. Sika iitamatisi zibe ziinqununu eziphakathi. I-Dill iphosa ngokukhawuleza. Beka yonke imifuno kwisitya esinye, uthele ngejisi lemon, ixesha kunye neoli uze udibanise.
Umvuzo "I-Aerial"
Izithako:
- iitamatati - 7 iipcs.;
- I-pepper yaseBulgaria - ii-3 ii-pcs.;
- i-cranberry-50 g;
- basil - 40 g;
- ioli yomnquma - 3 tbsp. iipuni;
- ijusi lemon - 3 tsp.
- ityuwa.
Ukulungiselela
Ekuqaleni, i-cranberries iyafafazwa ngejisi lemon kunye neoli yeoli kunye nokongezwa kwe-basil yomhlaba. Emva koko siyityuwa kwaye sinokuthintela ngokunyanisekileyo ukuchoboza amajikijolo. Ngalesi sihlandlo sokugqoka kunye nemifuno ecocekileyo.
Iiladidi ze-calori eziphantsi kakhulu
Umvuzo "Umnsana"
Izithako:
- kiwi izithelo - 5 iipcs.;
- ibhanana - iziqwenga ezimbini;
- iiperi - iziqwenga ezi-3;
- i-tangerine - 4 ii-pcs.;
- i-yoghurt - 300 g;
- isinamoni - ukunambitha.
Ukulungiselela
I-peeled pears kunye ne-kiwi kufuneka igalelwe iibhubhu ezincinci, kunye nebhanana - kumjikelezo, iipereyi , ngendlela, unokwazi ukubonga kwi-grater enkulu, oku sele sele uthanda. Siyinqumle amacandam mandarin ngokucophelela ukuze yonke ijusi ingaphumeleli (ukuba i-tangerines incinci, kungcono ukusebenzisa iinqununu ezipheleleyo). Esikonteni esinzulu sifaka zonke iziqhamo, ke sifefe nge-sinamon, galela kwi yogurt uze udibanise.
Isaladi yokuhamba
Izithako:
- ii-mushroom - 300 g;
- iipilisi - 2 iziqwenga;
- utamatisi - 4 ii-pcs.;
- brynza - 160 g;
- ioli yomnquma - 3 tbsp. iipuni.
Ukulungiselela
Kwimini encinci yokupheka amakhowe, malunga nemizuzu engama-12. Emva koko ama-mushroom aqhotyosweyo anqunywe ngesiqingatha, kwaye ukuba i-mushroom inkulu, ke iindawo ezine. I-Brynza kunye neetamatato kufuneka zinqunywe kwiikhabhi, kunye nepelepi kufuneka zinqunywe zibe yimichilo. Ukutya okulungiselelwe kuxutywe kunye nokongezwa kweoli yeoli.