Malangizo a mitundu 1 a ashuga a XE

Ma cookie a macaroon a kokonati (kuti asasokonezedwe ndi msuzi wa almond) ndizosavuta kukonzekera. Tidzafunika zingwe zinayi zokha (kuphatikiza mchere wochepa) ndi mphindi 20 za nthawi yaulere.

Ngati mukugwiritsa ntchito china kupatula erythritol, yomwe idalembedwa pakati pazosakaniza, monga zotsekemera / zotsekemera, mungafunike kusintha CBFU, popeza erythritol ilibe zopatsa mphamvu ndi zopatsa mphamvu. Mwa njira, mu Chinsinsi ichi, kuchuluka kwa shuga kuti apange mapuloteni kulibe kanthu (mosiyana ndi keke ya Pavlov, yomwe tanena kale), motero erythritol ikhoza m'malo ndikutsikira ma stevioside ochepa.

Zofunikira pa ma cookie 14:

• mapuloteni - 80 g *
• flakes kokonati (shuga wopanda) - 180 g
• erythritol - 100 g

* Mapuloteni a mazira awiri a gulu C0

1. Menyani azungu ndi uzitsine wa mchere mpaka nsonga zokhazikika (ngati titatembenuza mbale ndi mapuloteni otsekemera, samachotsa mbale.

2. Onjezani sweetener / sweetener, coconut, kusakaniza.

3. Lalikirani ndi supuni papepala lophika lomwe lili ndi pepala lophika (pafupifupi 25 g, ngati tiziwerengera ma cookie 14), ndikutumiza ku uvuni wokhala ndi mafuta kwa mphindi 15 - ma cookiewo ayenera kukhala ndi mtundu wankhanza.

Ma cookie ali okonzeka! Zabwino!

Mu cookie imodzi: 88 kcal, mapuloteni - 1.5 g, mafuta - 8.3 g, chakudya - 3,1 g (kuphatikizapo fiber - 2.0 g).

M'malo mwake, simungathe kukwapula mapuloteni kale, koma ingophatikizani zosakaniza zonse ndikugudubuza mipira kukula kwa mtedza kuchokera pa mtanda.

Ndipo ma yolks otsala angagwiritsidwe ntchito, mwachitsanzo, kuphika casseroles - onani "Cottage tchizi casserole wokhala ndi zipatso (wopanda ufa)".

Zakudya za mtundu woyamba wa anthu ashuga wokhazikika

Saladi yokoma mtima kwambiri komanso yokoma!
pa 100gram - 78.34 kcalB / W / U - 8.31 / 2.18 / 6.1

Zosakaniza
Mazira awiri (opangidwa popanda yolk)
Onetsani kwathunthu ...
Nyemba Zofiira - 200 g
Turkey fillet (kapena nkhuku) -150 g
Nkhaka 4 zotsekemera (muthanso mwatsopano)
Wowawasa kirimu 10%, kapena yogurt yoyera popanda zowonjezera pazovala - 2 tbsp.
Garlic clove kuti mulawe
Amadyera okondedwa

Kuphika:
1. Wiritsani tambula fillet ndi mazira, ozizira.
2. Kenako, kudula nkhaka, mazira, fillet kukhala mizere.
3. Sakanizani chilichonse bwino, onjezani nyemba ndi zosakaniza (adyo wosankhidwa bwino).
4. Dzazani saladi ndi kirimu wowawasa / kapena yogurt.

Zakudya zamaphikidwe

Turkey ndi opambana ndi msuzi wazakudya zamadzulo - zosangalatsa komanso zosavuta!
pa 100gram - 104.2 kcalB / W / U - 12.38 / 5.43 / 3.07

Zosakaniza
400g nkhuku (bere, mutha kutenga nkhuku),
Onetsani kwathunthu ...
150 gr ya champignons (odulidwa m'mitundu yoonda),
Dzira 1
1 chikho mkaka
150g mozzarella tchizi (kabati),
1 tbsp. l ufa
mchere, tsabola wakuda, nutmeg kuti mulawe
Tithokoze chifukwa cha Chinsinsi.

Kuphika:
Mwanjira tidafalitsa mabere, mchere, ndi tsabola. Timayika bowa pamwamba. Kuphika msuzi wa bechamel. Kuti muchite izi, sungunulani batala pamoto wochepa, onjezani ndi supuni ya ufa ndikusakaniza kuti pasakhale mapupa. Tenthetsani mkaka pang'ono, kutsanulira mu batala ndi ufa. Sakanizani bwino. Mchere, tsabola kulawa, onjezerani nati. Kuphika kwa mphindi zina 2, mkaka suyenera kuwira, kusakaniza pafupipafupi. Chotsani pamoto ndikuwonjezera dzira lomwe limenyedwa. Sakanizani bwino. Thirani mabere ndi bowa. Phimbani ndi zojambulazo ndikuyika mu uvuni wamkati wotsekedwa ku 180C kwa mphindi 30. Pambuyo mphindi 30, chotsani zojambulazo ndikuwaza ndi tchizi. Kuphika mphindi 15.

Msuzi wa Buckwheat wokometsedwa ndi tomato

Ndiosavuta kuphika ndikusintha kukhala kosakoma komanso thanzi, chifukwa kuwongolera sikumapangitsa kuchuluka kwa shuga m'magazi.

• Buckwheat - 1 chikho,
• madzi - malita atatu,
• kolifulawa - 100 magalamu,
• tomato - 2,
• anyezi - 2,
• kaloti - 1,
• tsabola wokoma - 1,
• mafuta a azitona - supuni 1,
• mchere
• amadyera atsopano.

Kuphika:
Phwetekere imayikidwa ndi madzi otentha ndikusenda.

Kaloti wosenda, anyezi ndi phwetekere amaziphika mopepuka mu mafuta a azitona.

Ndasambitsa makeke, masamba okazinga, tsabola wosema ndi kholifulawa, wokonzedwa mu inflorescence, amafalikira m'madzi omwe amabwera chithupsa. Zonsezi ziyenera kuthiridwa mchere ndi kuphika mpaka buckwheat itakonzeka (pafupifupi mphindi 15).

Msuzi wokonzeka umapatsidwa zokongoletsedwa ndi amadyera.

Msuzi wa nsomba ndi udzu winawake

Mbaleyi imakhala ndi calorie yotsika, pafupifupi ilibe chakudya, koma imathandiza kwambiri ndipo imawoneka yokongola. Kwa odwala matenda ashuga, msuzi wa nsomba ndi chakudya chabwino, chifukwa ndi chokoma mtima komanso chofunikira kwambiri ndi thupi, mosiyana ndi msuzi wa nyama.

• fillet nsomba (makamaka mu iyi Chinsinsi - ma cod) - 500 magalamu,
• udzu winawake - 1,
• kaloti - 1,
• madzi - malita 2,
• mafuta a azitona - supuni 1,
• amadyera (cilantro ndi parsley),
• mchere, tsabola (nandolo), tsamba la bay.

Kuphika:
Muyenera kuyamba ndi kukonza nsomba. Kuti muchite izi, dulani malondawo ndikuyika madzi amchere. Pambuyo pakuwotcha, onjezani tsamba la bay, tsabola ndikuphika nsombazo pafupifupi mphindi 5 mpaka 10, ndikuchotsa chithovu. Pambuyo pa nthawi yoikidwiratu, nsomba zamkati ziyenera kuchotsedwa poto, ndipo msuzi umachotsedwa pamoto.

Masamba osankhidwa amawayikira mu poto, kenako iwo ndi nsomba zimawonjezeredwa msuzi. Zonsezi muziwiritsa kwa mphindi 10 mutawiritsa msuzi kachiwiri.

Mbaleyi amaiphika mbale yozama komanso yokongoletsedwa ndi masamba.

Msuzi wamasamba

Ichi ndi chitsanzo chabwino kwambiri cha kadyedwe.

• kabichi yoyera - 200 magalamu,
• mbatata - 200 magalamu,
• kaloti - 2,
• Muzu wa parsley - 2,
• anyezi - 1.

Mbatata zokhala ndi kaloti ziyenera kutsukidwa, kusenda ndikuyika diche, ndikuwaza kabichi. Anyezi wosankhidwa ndi muzu wa parsley.

Madziwo amadza ndi chithupsa, ikani zonse zakonzedwa mkati mwake ndikuwiritsa kwa mphindi 30.

Msuzi ukhoza kuponyedwa ndi kirimu wowawasa ndikukhomeredwa ndi zitsamba zatsopano.

Msuzi wa pea

Ma Leya ayenera kuphatikizidwa mu zakudya za odwala omwe ali ndi matenda ashuga. Nandolo ndizambiri mu fiber, zomwe zimathandiza kuchepetsa magazi.

• nandolo zatsopano - 500 magalamu,
• mbatata - 200 magalamu,
• anyezi - 1,
• kaloti - 1.

Kuphika:
Madzi, wobwera ndi chithupsa, kufalitsa masamba omwe adasulidwa kale ndi kuwaza masamba ndi nandolo zosambitsidwa bwino. Msuziwo umawiritsa kwa mphindi 30.

Nandolo zatsopano zimatengedwa kuphika, popeza mumapezeka michere yambiri ndi CHIKWANGWANI kuposa nandolo zouma kapena zachisanu.

Zogometsa kabichi

Awa ndi zikondamoyo zabwino kwa munthu wodwala matenda ashuga, chifukwa ali ndi utsi wambiri, zopatsa mphamvu zochepa komanso zopatsa mphamvu. Kuphatikiza apo, zimakhala zokoma kwambiri, zomwe ndizofunikanso, bajeti.

• kabichi yoyera - kilogalamu 1 (pafupifupi theka la mutu wa kabichi wamkulu),
• mazira - 3,
• ufa wonse wa tirigu - supuni zitatu,
• mafuta masamba - supuni 3,
• mchere, zonunkhira,
• katsabola - 1 gulu.

Kuwaza kabichi wosadulidwa ndi kuwira kwa mphindi 5-7. Kenako imasakanizidwa ndi dzira, ufa, katsabola woyamba, mchere ndi zonunkhira kuti mulawe.

Mtundu womalizidwa umafalikira pang'onopang'ono ndi supuni poto wokazinga ndi mafuta. Zikondamoyo zimaphikidwa mbali zonse mpaka golide wagolide.

Mbale yotsirizidwa imaphikidwa ndi wowawasa zonona.

Matenda a shuga

Ichi ndi chakudya chabwino kwambiri kwa iwo omwe ali ndi mtundu woyamba wa shuga, koma osapita kulikonse wopanda nyama.

• ng'ombe yokhala ndi mafuta ochepa (tendloin) - 200 magalamu,
• Brussels amatumphuka - 300 magalamu,
• tomato watsopano - 60 magalamu (ngati siatsopano, abwino mu msuzi wawo),
• mafuta a azitona - supuni zitatu,
• mchere, tsabola.

Nyama imadulidwa kukhala magawo 2-3 cm ndikuyiyika mu poto ndi madzi otentha amchere. Wiritsani mpaka zofewa.

Uvuniwo umatenthedwa mpaka madigiri 200. Falitsa nyama ndi ma Brussels ndikumaphika papepala lophika mafuta, ikani masamba osenda. Mchere wonse, tsabola ndi kuwaza ndi mafuta.

Mbaleyi imaphikidwa pafupifupi mphindi 20. Ngati nyengoyi itatha, muyenera kuwonjezera nthawi yowonjezerapo.

Nyama yokonzeka imapatsidwa masamba ambiri (arugula, parsley).

Turkey fillet roll

Nyama yaku Turkey ndi yabwino pokonzekera chakudya chamagulu. Ili ndi mafuta ochepa komanso zinthu zambiri zofunika ndi thupi: phosphorous ndi amino acid.

• msuzi - 500 mamililita,
• chidutswa cha turkey - 1 kilogalamu,
• tchizi - magalamu 350,
• loyera dzira - 1,
• kaloti - 1,
• anyezi wobiriwira - gulu limodzi,
• parsley - gulu limodzi,
• mafuta masamba - supuni 3,
• mchere, tsabola.

Kuphika:
Yambani ndikudzaza. Muli tchizi chosweka, mphete za anyezi zosiyidwa (siyani supuni 1 ina pambuyo pake), parsley wosankhidwa ndi zoyera. Zonsezi amazithira mchere, tsabola, kusakaniza ndi kumanzere mpaka utakhazikika.

Fayilo imamenyedwa pang'ono. Makota atatu akudzazidwa amaikidwa pa icho ndikugawananso. Nyamayo imakulungidwa kukhala mpukutu, wokhomedwa ndi zipsinjo zamazinga ndikuwukaza mu poto mumafuta a masamba.

Falitsa mpukutuwo mbale yakuya, dzazani ndi msuzi, onjezani kaloti ndi anyezi wobiriwira otsala. Mbaleyi imayikidwa mu uvuni wa preheated pafupifupi mphindi 80.

Kutatsala pang'ono kuphika, kufalitsa tchizi ndi mafuta omwe atsala kuchokera pakudzaza nyama. Mutha kuyimitsa pang'ono pang'onopang'ono ndikukhazikitsa pulogalamu ya "grill".

Mpukutu woterewu ukhoza kuthandizidwa ngati mbale yotentha kapena chakudya, kuwadula kukhala mabwalo okongola.

Trout ndi masamba

Mbaleyi imakongoletsa tebulo lililonse la tchuthi ndi alendo osangalatsa, ngakhale kuti imawonedwa ngati anthu odwala matenda ashuga.

• trout - kilogalamu imodzi,
• tsabola wokoma - magalamu 100,
• anyezi - 100 magalamu,
• tomato - magalamu 200,
• zukini - 70 magalamu,
• mandimu
• mafuta masamba - supuni ziwiri,
• katsabola - gulu limodzi,
• mchere, tsabola.

Kuphika:
Nsombazo zimatsukidwa ndipo amacheka kumbali zake kuti azigawa mbali zomaliza kuphika. Kenako trout imathiridwa mafuta, yopaka mchere, tsabola ndi zitsamba ndikufalitsa pa pepala lophika lomwe limakutidwa ndi zojambulazo.

Masamba amadulidwa mokongola: tomato - mu halves, zukini - m'magawo, anyezi m'mphete zapakati, belu pepala - m'mphete. Kenako iwo, pamodzi ndi parsley, amafalikira pa nsomba ndikuthilira ndi mafuta pang'ono. Asanatumize ku uvuni, adatenthetsedwa mpaka madigiri 200, kuphimba pepala kuphika ndi zojambulazo, koma osasindikiza.

Pambuyo pa mphindi 20-25, zojambulazo zimachotsedwa mosamala ndikuyika pepala kuphika ndikuikanso mu uvuni kwa mphindi khumi. Nthawi ikadatha, nsomba zimachotsedwa ndikuloledwa kuziziritsa pang'ono.

Nsombazo zimabedwa mosamala pama mbale. Monga mbale yakumapeto ndi ndiwo zamasamba zomwe amaphika.

Zukini odzaza ndi bowa ndi buckwheat

• zukini - 2 - 3 kukula,
• Buckwheat - magalamu 150,
• champirons - 300 magalamu,
• anyezi - 1,
• tomato - 2,
• adyo - 1 koloko,
• kirimu wowawasa - supuni 1,
• mafuta ophikira (owaluka),
• mchere, zonunkhira.

Kuphika:
Buckwheat amatsukidwa, amathiridwa ndimadzi ndikuyika moto. Madziwo akangotupira, anyezi wosankhidwa kale amawonjezera poto.

Mukaphika, buckwheat amadula bowa ndi adyo wosankhidwa. Kenako zimayikidwa mu poto ndikuziwonjezera kwa mphindi zisanu. Kenako, Buckwheat ndi anyezi amawonjezeredwa ku bowa ndi kusakaniza konse kumayesedwa mpaka wachifundo, wosangalatsa nthawi zina.

Zukini woboola pakatiwo udulidwa motalikirapo ndipo zamkati zimasesedwa. Likukhalira mabwato.

Sauce amapangidwa kuchokera ku zamkati zoponderezedwa pa grater: kirimu wowawasa ndi ufa zimawonjezeredwa kwa icho. Kenako msuzi wotsatira umaphikidwa mu poto pafupifupi mphindi 5-7.

M'mabwato a zukini, dzazani mosamala buluku, anyezi ndi champignon, kutsanulira msuzi ndikuphika mu uvuni pafupifupi mphindi 30.

Zukini wokonzeka wokhazikitsidwa ndi tomato.

Ma cookie a shuga

Inde, pali zamapichesi zomwe zingakondweretse munthu wodwala matenda a shuga, osati mawonekedwe okha, komanso kukoma kwake.

• oatmeal (pansi oatmeal) - 1 chikho,
• Margarine wopanda mafuta - 40 magalamu (makamaka ozizira),
• fructose - supuni 1,
• madzi - supuni 1-2.

Kuphika:
Margarine ali pansi pa grater komanso osakanikirana ndi ufa. Fructose imawonjezeredwa ndipo chilichonse chimasakanizidwa bwino.

Kuti mtanda ukhale wowoneka bwino, umapakidwa madzi.

Uvuni uyenera kutenthedwa mpaka madigiri a 180.

Pepala lophika limakutidwa ndi zikopa, pomwe mtanda umafalikira ndi supuni.

Ma cookie amaphikidwa pafupifupi mphindi 20, amatsitsimutsa ndikuwamwetsa ndi zakumwa zilizonse.

Berry ayisikilimu

Ayisikilimu siwosiyana nawo pamndandanda wa anthu omwe ali ndi matenda ashuga. Komanso, ndizothandiza kwambiri. Ndipo kuphika ndikosavuta.

• zipatso zilizonse (rasipiberi) - magalamu 150,
• yogati yachilengedwe - mamililita 200,
• mandimu (ndi sweetener) - supuni 1.

Zipatsozo zimatsukidwa bwino ndikuzisenda ndi sume.

Yogurt ndi mandimu zimawonjezeredwa ku puree yomwe ikubwera. Chilichonse chimasakanikirana bwino, chimasungidwa kuchidebe ndikutsukidwa mufiriji.

Pambuyo pa ola limodzi, osakaniza amatulutsidwa, kukwapulidwa ndi blender ndikuikidwanso mufiriji, kumayikidwa matumba.

Pambuyo maola ochepa, mutha kusangalala ndi ayisikilimu.

Maphikidwe a shuga amtundu wa 1 amatha kukhala chipulumutso chenicheni kwa iwo omwe amakonda chakudya chokoma, koma amadalira insulin. Chachikulu ndichakuti musakhale aulesi ndikuyandikira kuphika ndi zabwino. Kupatula apo, kudya nkhomaliro yophika bwino komanso yoyenera panthawi yake kumatsimikizira thanzi labwino komanso kutalikitsa moyo.