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Zosakaniza

Zosakaniza Zaladi

1 avocado
1 mandimu
1 clove wa adyo
Anyezi 1 wofiyira,
1 soti
Chikho chimodzi cha nsomba zamzitini (mu madzi ake),
Supuni 1 ya Dijon mpiru,
Supuni 1/2 yamchere kapena kulawa,
Supuni 1/2 yakuda kapena kulawa,
Supuni imodzi ya mafuta.

Zosakaniza ndi za 2 servings. Kuphika kumatenga pafupifupi mphindi 15.

Mtengo wamagetsi

Zopatsa mphamvu za calorie zimawerengeredwa pa magalamu 100 a chinthu chomaliza.

Kcal	kj	Zakudya zomanga thupi	Mafuta	Agologolo
105	441	3,9 g	5.7 g	8,9 g

Kuphika

Pokonzekera saladi wa avocado, simuyenera kuchita khama kwambiri. Zomwe mukusowa ndi mpeni wawukulu komanso wakuthwa uli pafupi, mbale yapakatikati ndi zosakaniza zomwe zatchulidwazi.

Dulani avocado pakati ndi mpeni wawukulu. Mutha kuchotsa fupa mosavuta ndikuyika mpeni mkati mwake ndikungotembenuzira pang'ono kumanzere kapena kumanja. Tsopano muyenera kupeza zamkati chokoma ndi wathanzi. Mutha kugwiritsa ntchito supuni.

Kusenda nsapato, adyo anyezi ndi anyezi wofiyira. Dulani zosakaniza zonse zitatuzi m'magulu ang'onoang'ono. Onjezani anyezi, zipatso ndi adyo ku avocado. Sakanizani bwino zosakaniza zonse ndi foloko.

Kokani konkole ya tuna, tsitsani nsomba ndi mphanda ndikusakaniza ndi zosakaniza zina zonse.

Tsopano dulani ndimuyo, pofinyani msuzi wake ndikuwonjezera ku misa. Musaiwale supuni ya mafuta a azitona ndi mpiru. Nyengo ndi mchere ndi tsabola ndikusakanizaninso.

Saladi yanu yathanzi, yatsopano komanso yosangalatsa ndi yokonzeka!

Zakale ndi nkhaka, anyezi ndi zitsamba

Zokoma, zodekha, zodabwitsa pakomedwe, izi zikuyenera kuyesedwa. Tili othamanga kukondweretsa: kuphika chakudya ndikosavuta - njira yatsatanetsatane yokhala ndi chithunzi ingakuthandizeni!

Amayi ena a nyumba amalisintha saladi ndi chakudya chamasana komanso ngakhale chakudya chamadzulo. Mapuloteni ambiri ndi mafuta, kuthamanga kwa kuphika - awa ndi magawo a kupambana. Avocado imawerengera pang'ono pang'onopang'ono, ndipo mandimu ndi mandimu ali ndi vitamini zest.

Nthawi yophika: Mphindi 10
Gawo la kalori - osaposa 270 kcal

Zofunikira pa 6 zotumizira:

Tapa Toni - 420-450 g
Nkhaka - 1 pc.
Avocados - 2 wamkulu kapena 3 sing'anga.
Anyezi wofiira - anyezi 1 sing'anga
Cilantro / parsley - gulu laling'ono
Madzi a mandimu - 2 tbsp. spoons
Olive pang'ono - 2 tbsp. (kuposa namwali)
Mchere wamchere - supuni 1 kapena kulawa
Tsabola wakuda - supuni 1/8

Kuphatikiza zitini ndi tuna, timangofunika zamkati. Timadula nsombazo kukhala tating'onoting'ono. Timayala mapeyala ku peel, ndikuchotsa nthanga, kudula m'magawo osakhala akuda. Dulani bwino nkhaka ndi anyezi, kuwaza kalantro.

Sakanizani nkhaka, avocado, anyezi, tuna ndi zitsamba mbale yayikulu.

Thirani osakaniza ndi mandimu, mafuta a azitona, tsabola ndi mchere. Sakanizani modekha, koma ndi moyo, kuti zosakaniza zonse zimadzaza ndi kuvala. Mutha kudzithandiza nokha!

Zinsinsi zakuchita bwino komanso mapindu ake.

Ziphuphu mu letesi zimakhala zolimba kwa zosaposa maola 3 mutatha kuwonjezera mchere. Ngati mukufuna kuphika chakudya pasadakhale, sakanizani zosakaniza, koma osathira mchere. Phimbani ndi firiji. Onjezani mchere musanatumikire.
Mankhwala osamalidwa osasungika amasungidwa mufiriji kwa masiku awiri. Madzi a mandimu amalepheretsa mdima wa mapeyala odulidwa.
Ngati simungathe kukana mayesero kuwonjezera mayonesi ku saladi, sankhani mafuta ochepa (mpaka 30%). Mapeyala pawokha amawongolera kuphatikiza kwakukulu.
Tuna mu mafuta ndi onunkhira kuposa nsomba mumadzi ake. Koma zopatsa mphamvu zambiri! Sitikulimbikitsa kusinthira kwa iwo.

"Mabwato" okhala ndi mazira, anyezi ndi zitsamba

Mukufuna zachilendo? Mabala ang'onoang'ono achikhalidwe amatha kusewera ngati chakudya. Kumanani ndi zipatso zokhala ndi fungo labwino!

Nthawi yophika: mphindi 15
Gawo la kalori - mpaka 250 kcal

Pa mautumikiwa 4 omwe tikufuna:

Zaamphaka Tuna - 1 imodzi yayikulu
Avocados - Awiri Middle
Anyezi wofiyira - anyezi sing'anga
1 dzira lolira yophika nkhuku imodzi
Selari - njira zingapo
Makonda omwe mumakonda - nthambi 3-4
Ndimu (mandimu) - 1 pc.
Mpiru - 1.5 supuni
Mchere ndi tsabola kuti mulawe

Kuti mbale ukhale ndi zonunkhira zokoma, yesani zonena zake:

Mbewu za Caraway - supuni 1.5
Sesame nthanga - supuni 1 (wosweka)
Zoumba - 30 g

Tsegulani zakudya zamzitini, kusamutsa nsomba kuti ikhale mbale yabwino ndikusenda tating'onoting'ono ndi foloko. Onjezani anyezi, udzu winawake ndi dzira. Afunika kudulidwa mumtundu waung'ono. Chekani masamba abwino omwe mumawakonda ndikawaza masamba.

Monga mwachizolowezi - kudula avocado pakati ndikukutulutsa mwala. Timadzinyamula ndi supuni, ndikulakatula zamkati zamalondowo ndikuyika mu mbale ndi zosakaniza zina. Timayima pomwe theka la sentimenti latsalira. Mabwato okongoletsa akonzeka!

Onjezani mandimu ndi mpiru. Ngati mumakonda zokonda zakum'mawa, musaiwale za mbewu zonyamula, nthangala zophwanyidwa zamasamba ndi zouma pang'ono zakuda (kuwaza zoumba zilizonse ndi mpeni). Komabe, ngakhale popanda zowonjezera zonunkhira, kukoma kwa zakumwa kumangokhala kodabwitsa.

Sakanizani bwino zosakaniza zonse, onjezerani mchere ndi tsabola. Timadzaza maboti opanda kanthu ndi nyama yopaka. Ndizo zonse!

Kuti musangalatse wokondedwa wanu, tumikirani ndi zipatso zamtundu wodula pakati. Zachikondi! Ndipo pamutu - aphrodisiac, yemwe amatchedwa avocado pazifukwa zomveka.

"Gombe lachi Greek" ndi tchizi cha mazira ndi feta

Ndani adanena kuti kuphatikiza kwa tuna ndi avocado sikungafanane ndi zakudya za ku Mediterranean? Onjezani ku zosakaniza zazikulu tchizi, ndipo anthu aku Italy ndi Greece amazindikira kuti ndiwo ndiwo zawo!

Nthawi yophika: mphindi 12
Gawo la kalori - mpaka 280 kcal

Pamasamba a 6-8 omwe tikufuna:

Zaamphaka Tuna - zitini ziwiri
Avocado - 2 ma PC. chachikulu
Dzira - 6 ma PC. olimbika
Brynza (kapena feta tchizi) - 100 g
Madzi a mandimu - 2 tbsp. spoons
Garlic - 2 cloves
Zonunkhira (mwachitsanzo paprika)
Mchere ndi tsabola kuti mulawe

Kusuntha pang'ono ndi foloko ndi nsomba yochokera mumtsukowo kumasintha mbatata yosenda. Komanso pogaya avocados kukhala viscous misa. Cheka bwino kapena mazira atatu owiritsa ndi tchizi chowoneka bwino pa grater. Timasakaniza zosakaniza ndikuwonjezera kansalu wa adyo, kudutsa pa makina osindikizira. Thirani mandimu. Nokha - zonunkhira, mchere ndi tsabola.

Sangalalani ndi kuphatikiza kosangalatsa kwa saladi za tuna ndi maphikidwe otsimikiziridwa. Zosiyanasiyana, zopatsa thanzi, zokongola komanso kuphika ndizosavuta!

"Masika" ndi nkhaka ndi tsabola wokoma

Nkhaka ndi tsabola wokoma wa belu. Ndizo zonse zomwe avocado ndi saladi ya tuna zimafunika kusandulika kukhala mbale yamasika yodzaza ndi chiyembekezo. Chrum, chrome, chrome - chilengedwe chimakhala ndi moyo pansi pa phokoso lamphamvu ili, impso zimatupa ndipo tsiku limakhala lalitali!

Nthawi yophika: Mphindi 10
Gawo la kalori - mpaka 230 kcal

Zofunika pa mautumikiwa 4:

Tuna (mu madzi ake) - +/- 300 g
Avocado - 2 ma PC. chachikulu
Nkhaka - 1 pc. chachikulu
Anyezi - ½ anyezi wapakatikati
Tsabola wa belu - 3 yaying'ono yamitundu yambiri
Kapena theka lalikulu - wachikasu, lalanje kapena ofiira
Mitundu - gulu laling'ono
Mafuta a azitona - 1 tbsp. supuni

Madzi a mandimu - 1 tbsp. supuni
Mchere, tsabola kuti mulawe

Dulani avocado pakati, chotsani mbewu, chotsani zikopa ndikudula zipatsozo kukhala zazing'ono. Timadula nkhaka kukhala magawo ang'onoang'ono, ndipo tsabola wa belu ndi udzu wochepa thupi. Ndi tsabola, panjira, ndizosangalatsa kusewera nthawi iliyonse kukula - yayifupi kapena yayitali. Inde, inde, kudula kwina kumasintha mawonekedwe a saladi, dziyang'anireni nokha!

Wowaza anyezi. Timachotsa nsomba mumtsuko ndi kuiphwanya ndi foloko kuti tipeze nkhuni. Chekani mafuta ake.

Phatikizani zosakaniza zonse mu mbale yakuya. Tsitsani saladiyo poyenda mwamphamvu, kusunga magawo a avocado. Onjezani mandimu ndi mafuta a azitona, mchere, tsabola, ndipo sakanizani kangapo. Kuyimbira abwenzi ndi achibale! Kasupe wafika!

Fufutani chithunzichi m'njira kuti pasakhale mafunso. Saladi wokongola uyu yemwe ali ndi avocado ndi nsomba samadandaula kwa nthawi yayitali. Makamaka ngati mungasinthe ndi Chinsinsi ndi nkhaka ndi tomato. Komanso cham'maso, chokongola komanso chamadzimadzi.

Tuna ndi Avocado Saladi

Kuti tidabwitse banjali panthawi yachakudya, taganiza zoyamba kukuwuzani zodabwitsa. Saladi yokhala ndi avocado ndi nsomba idzalowetsa aliyense mu mawonekedwe abwino ndi kuthilira pakamwa. Mlendo ayenera kukhala ndi njira yachakudya komanso chithunzi cha mbale chotere kuti nkhomaliro kapena chakudya chamadzulo chiphikike patebulo.

Zosakaniza

• zamzitini, nsomba zamalonda mumadzi ake - 150 g,
• avoca - 1 pc.,
• nkhaka yatsopano - 1 pc.,
• mandimu - supuni 1,
• Mafuta a maolivi osakwatiwa - 1 tbsp.,
• mchere, tsabola - mwakukonda kwanu.

Kuphika:

1. Dulani avocado pakati, chotsani mwalawo. Timatenga mnofu, kuyesera kuchita izi kuti peel isawonongeke.
2. Timachita njirayi pogwiritsa ntchito supuni yapadera ya ayisikilimu, chifukwa imakhala ndi m'mbali lakuthwa konsekonse.

3. Tsamba logawidwa mwanjira yazosalala. Pakufuna, timatsuka masamba.
4. Pukuta zamkaka wa avocado, sakanizani ndi mandimu.

5. Tsegulani chimbudzi cha tuna, ndikusunthira nsomba kukhala suzu, madzi onse ayenera kukhetsa. Apa tikuwonjezera nkhaka - mapeyala a avocado.

6. Mchere, tsabola, kuthira mafuta a azitona, sakanizani bwino.
7. Ndipo tsopano takhazikitsa unyinji mumakontena omwe atuluka mu mapeyala kapena tikugwiritsa ntchito mbale zina zamalonda. Tumikirani mbale pagome.

Uphungu!
Pokonzekera zokhazokha, zipatso zosapsa ndizabwino. Ndikwabwino kugwiritsa ntchito mankhwalawo nthawi yomweyo, chifukwa pakapita kanthawi pang'ono ndiyani kupukusira mmaso mwanu.

Avocado, Tuna, Tomato ndi Cheese Saladi

Musakhale anzeru kwambiri ndikuganiza kuti muphike china chokoma ndi choyambirira. Sangalalani ndi avocado yabwino ndi saladi ya tuna. Chinsinsi chomwe chili ndi chithunzi cha mankhwalawa ndi chosavuta, zomwe zikutanthauza kuti mumatha kupanga chakudya chamasana chokoma kwambiri.

Zosakaniza

• avoca - 1 pc.,
• Tomato wamchere - 8 ma PC.,
• nsomba zamzitini mumadzi ake - 180 g,
• tchizi cha feta - 80 g,
• mandimu - supuni 1,
• mafuta a azitona - 2 tbsp.

Kuphika:

1. Cherry kudula mbali zinayi.
2. Fetu chopata cubes.

3. Peel avocado, sankhani mnofu m'mbale. Siyani magawo angapo atali okongoletsa momwe mungafunire.
4. Mu mbale yayikulu timatumiza avocados, tomato, tuna, mandimu, mafuta, sakanizani bwino.

5. Timasinthira mbale yapa appetizer paplate, kuwaza ndi tchizi wowaza, kukongoletsa ndi timiyala tating'onoting'ono, tomwe tidasiya ndikusangalala.

Uphungu!
Sikoyenera kugwiritsa ntchito chitumbuwa, tomato wina atero, koma osati zazikulu. Feta ikhoza kusinthidwa ndi tchizi chilichonse.

Saladi ya tchuthi ndi avocado ndi tuna

Ngati mukukonzekera chikondwerero, onetsetsani kuti mwatchera khutu ndi mbale iyi yomwe ingakope ngakhale gourmet wokongola kwambiri. Ndikhulupirireni, alendo ndi mabanja adzakondwera.

Zosakaniza

• avoca - 1 pc.,
• nsomba zamzitini - 1 can,
• tomato yamatcheri - 6 ma PC.,
• mazira zinziri - 6 ma PC.,
• wowawasa kirimu 20% - supuni ziwiri,
• mpiru wa granular - 0,5 tsp,
• masamba a saladi, mchere, osakaniza tsabola - monga mumakonda.

Kuphika:

1. Chotsani peel ku avocado, kudula pakati, chotsani mafupa. Dulani zamkati mzidutswa ndi kusinthira ku chidebe.

2. Tsopano titenge msuzi. Wowawasa kirimu 2 tbsp phatikizani mpaka muyeso umodzi ndi granular mpiru 0,5 tsp.

3. Apa tikuyika avocados, tuna, sakanizaninso, tsimikiza.

4. Dulani pakati theka lamatumbo a tomato ndi mazira owiritsa.

5. Timatenga mbale ziwiri, kuyala masamba letesi, kusakaniza zosakaniza pamwamba ndikukonzekera ndi tomato, mazira, mchere ndi tsabola momwe mumafunira.
6. Timagwiritsa ntchito mwaluso patebulo.

Uphungu!
Ngati angafune, kirimu wowawasa akhoza kusinthidwa ndi mayonesi, ndi mazira zinziri ndi wamba.

Saladi ndi tuna, avocado ndi pasitala

Kuti musangalale ndi nkhomaliro kapena nkhomaliro yodabwitsa yomwe ingakubweretsereni zosangalatsa komanso zosangalatsa, ndiye kuti muyenera kukonzekera saladi yolimbikitsa, yoyambirira komanso yodabwitsa. Osadutsa Chinsinsi ichi, ndikhulupirireni, simudzanong'oneza bondo, zotsatira zake zidzasangalatsa aliyense ndipo mwina chithandizo ichi chidzakhala mlendo wanu wokondedwa komanso wokhazikika patebulo lanu.

Zosakaniza

• pasitala - 250 g,
• nsomba zamzitini - 1 can,
• avoca - 1 pc.,
• azitona - 50 g,
• mandimu a chitumbuwa - 150 g,
• mchere wamchere - mwakukonda kwanu,
• nyundo zatsopano za tsabola - mwakukonda kwanu,
• parsley - 1 ochepa,
• mandimu - monga mumakonda,
• mafuta a azitona - mwakukonda kwanu.

Kuphika:

1. Timatumiza nyama yophika.
2. Aikeni pambale, ikani nsomba, maolivi, phwetekere pamwamba ndi zamkati za peyala kumapeto kwake.
3. Thirani mankhwalawa ndi mandimu, mafuta a maolivi, mchere, tsabola, kuwaza ndi zitsamba ndikuyitanira aliyense pagome.

Uphungu!
Sikoyenera kugwiritsa ntchito mchere wamchere, mutha kutenga zabwino zokhazokha. Ndipo mandimu adzalowetsa mandimu m'malo mwake.

Sakatulani mu avocado ndi saladi ya tuna yomwe tafotokoza m'nkhaniyi - zotsatira zake zidzakudabwitsani. Chinsinsi chilichonse chokhala ndi chithunzi ndichopanda pake komanso chosazolowoka m'njira yake, koma chachikulu ndichakuti tsopano mutha kupanga kadzutsa kadzutsa, nkhomaliro kapena chakudya chamadzulo tsiku lililonse.

Maphikidwe ophika

Saladi yokhala ndi avocado ndi nsomba ndi yotchuka kwambiri padziko lapansi. Adapeza chikondi chapadera kumaiko aku Mediterranean, komwe amangopembedza nsomba zamtima komanso zopatsa thanzi. Nsomba izi zimapatsa mapuloteni, ma amino acid athanzi ndipo zimayenda bwino ndi zosakaniza zambiri, komanso kukoma kwa mavitamini sikuti kumangokulitsa kukoma kwa mbale, komanso kumakhutiritsa ndi mafuta acids komanso mafuta azamasamba.

Kuphatikiza kwa avocado ndi nsomba sikuti ndi thanzi kwambiri, komanso komanso kosakoma. Tandem iyi imaphatikizidwa ndi zitsamba zatsopano, zitsamba, nsomba zam'madzi ndi tchizi, zimasungidwa ngati masalamu a puff komanso matani a avocado. Kutumizidwa koyambirira kwa saladi koteroko kudzakongoletsa phwando lililonse komanso alendo osangalatsa omwe ali ndi mitundu yowala bwino.

Kwa saladi zotere ndikofunikira kusankha chipatso cha avocado chokhwima komanso chokwanira. Chipatso chokoma chimatha kuzindikirika mosavuta ndi mtundu wake wakuda wobiriwira ndi peel yofewa pang'ono. Mkati mwa avocado muyenera kukhala ofewa komanso otsekemera. Mutha kusankha nsomba kuti musangalale nazo - nsomba zatsopano zimatha kuyesedwa kuti ziwonjezeke ku saladi kapena kuwonjezera mbaleyo ndi nsomba zamzitini.

Saladi ya Tuna Avocado

Ili ndi saladi yotentha. Osati olemera, odekha kwambiri komanso okhutiritsa kwambiri. Kukonzekera ndi kosavuta komanso kwachangu. Yesani, mungafune kuphatikiza kwa avocado ndi tuna.

Zosakaniza

avocado - 2 ma PC.
nsomba (zamzitini) - mtsuko umodzi wa tuna (wokhala ndi mafuta 185 magalamu)
nkhaka - 2 nkhaka zazing'ono kwambiri
mayonesi - supuni 1
adyo - 1 clove

Zambiri:

Nthawi yophika: Mphindi 20
Ntchito: 2 servings

Kuphika

Osanunkha nyama ya mapeyala. Ikani nsomba mumbale. Dulani nkhaka kukhala zing'onozing'ono, ndikusiyirani magawo angapo owonda kuti azikongoletsa. Pogaya adyo. Timaphatikiza tuna, avocado, nkhaka, adyo. Valani ndi mayonesi. Sakanizani. Timadzaza nsanja za avocado ndi saladi yomalizidwa. Kukongoletsa ndi katsabola. Sindinathawe mchere, ndipo pamapeto pake, ndinachita mwanzeru kwambiri. Popeza tuna ndi mayonesi ali amchere kale, kukoma kwake kunakhala kokwanira. Zabwino!

Lavash appetizer

Saladi ya appetizer iyi ingalimbikitsidwe kwa iwo omwe amadya. Muli pafupifupi gawo lonse lamafuta athanzi omwe ali mu fetus komanso mapuloteni ofunikira muzakudya zabwino. Chinsinsi chake chimakhala chosavuta ngati ziwiri kapena ziwiri, ndipo zimatenga mphindi 5 kuphika.

Zosakaniza

avocado - 1 pc.
nsomba - 1 angathe
dzira lophika - 3 ma PC.
mandimu - 0,5 ma PC
parsley - 0,5 gulu
mpiru - supuni 1
mchere, tsabola - kulawa
letesi

Zambiri:

Nthawi yophika: Mphindi 7
Ntchito: 2 servings

Kuphika:

Avocado iyenera kukhala yofewa, motero yowutsa mudyo. Iyenera kuduladula mbali ziwiri ndikupeza mwala. Kenako dzikonzeni ndi supuni ndikutulutsa mnofuyo. Ikani mbiya momwe zingakhale zosavuta kuwaza.

Ndipo tidzapukuta ndi pusher ndi mabowo, omwe nthawi zambiri timaphwanya mbatata yosenda. Apa pokha sikofunikira kuti puree. Unyinji uyenera kukhala wopendekera pakati pa tizinthu ting'onoting'ono ndi mbatata yosenda.

Sungani mazira owiritsa ndi kuwaika m'mbale m'mbale ndi zipatsozo ndikuwaphwanya. Kenako onjezani parsley wosankhidwa. Pakani madzi onse kuchokera ku nsomba ya tuna. Ikani zolemba zonsezo.

Finyani msuziwo pakati pa ndimu. Onjezani mchere ndi tsabola kuti mulawe, komanso mpiru. Kokani misa yonse mpaka yosalala. Yesani kulawa, ndipo ngati ndi kotheka onjezani cholembacho chosowa monga mchere, tsabola, kapena mandimu.

Ikani mkate wa pita patebulo ndi kuphimba ndi masamba obiriwira. Kenako yikani woonda wosanjikiza wa zotsatira zazokere ndi yokulungira kukhala mpukutu. Dulani mu mawonekedwe a masikono ndikuyika mbale. Tumikirani ndi kudya mosangalala.

Ndikofunika kuti musasungire pulogalamuyi kwa nthawi yayitali. Ngakhale tidalowetsa mkate wa pita ndi letesi, komabe tili ndi malo oti tituluke mwachangu kuchokera kukhudzana ndi chakudya. Chifukwa chake, ndikofunika kukulunga ndikudzaza musanatumikire.

Saladi ya Tuna ndi Avocado ndi Sipinachi

Chodabwitsa kwambiri, chopatsa thanzi komanso chosavuta saladi ndi avocado ndi tuna. Zosakaniza zitatu zokha zomwe zimapanga kukongola, kuthilira pakamwa, chakudya choyambirira chovala zonunkhira bwino kuchokera ku mafuta a azitona ndi zonunkhira zonunkhira. Yesani nokha!

Zosakaniza

Avocado 1 chidutswa
Mchere kulawa
Mafuta a azitona 1 tbsp. supuni
Madzi a mandimu 1 tsp
Zaamphaka nsomba 1 titha
Sipinachi 100 magalamu
Tsabola wakuda tsabola kulawa

Zambiri:

Nthawi yophika: Mphindi 20
Ntchito: 2 servings

Kuphika

Chikho cha nsomba zam'chitini chimatha kumwedwa mu mafuta komanso mumadzimadzi anu. Ndikofunikira kukhetsa madzi onse ndikuponyera nsombayo. Ndidagwiritsa ntchito tinsalu tokhala ngati timiyala ting'onoting'ono, 180 g, pa saladi ya anthu awiri ndizokwanira.

Sambani ndi youma sipinachi watsopano. Musakonzekere saladi pasadakhale, musanagwiritse ntchito, komanso, osanyowa sipinachi pasadakhale. Masamba ake ochokera m'madzi amayamba kukhazikika ndikuwonongeka. Ikani amadyera mumbale zambiri za saladi ndi woyamba. Zidutswa zina za nsomba. Pamoto wa avocado wambiri. Kenako pofinyira msuzi wina kuchokera mandimu atsopano ndikuwatsanulira pambaleyo. Mchere ndi kuwaza ndi tsabola wapansi. Konzani ndi mafuta a azitona ndipo sangalalani ndi avocado ndi saladi ya tuna. Ndizokoma kwambiri! Onani!

Saladi waku Japan ndi tuna ndi avocado

Tsuna salad ndi consocado abocadon wopangidwa kuchokera ku zamzitini tuna, avopado zamkati, tchizi tchizi ndi wasabi phala ndi chimanga zamzitini. Chinsinsi cha saladi ndizosavuta, ndipo zotsatira zake zimakhala zotsimikizika.

Zosakaniza:

nsomba zamzitini - 1 can (170 g),
chimanga zamzitini - 50 g,
lewera avocado - 1 pc.,
kirimu tchizi - 60 g,
Waste wasabi - 1 tsp,
mchere - ½ tsp,
tsabola wakuda - ¼ tsp,
masamba obiriwira - monga kufunikira
tomato phwetekere - monga pakufunika
katsabola watsopano (mwa kufuna, kukongoletsa) - 1-2 nthambi.

Zambiri:

Nthawi yophika: Mphindi 15
Ntchito: 4 servings

Kuphika

Ikani zomwe zili mumtsuko wa tuna pa strainer ndikulola madziwo kuti akhe. Ngati chidutswa cha nsomba, gulani bwino ndi foloko, koma osati mbatata yosenda, tizidutswa tating'ono. Ngati nsomba ikadali yosankhidwa, ndiye kuti mulumphe gawo lakale. Koma zamadzimadzi zimafunikabe kudzipatula ku zamkati.

Chotsatira chotsatira cha saladi ndi avocado. Mukufuna chipatso chakupsa. Mu sitolo, mukuyenera kugula cholimba, monga mbatata, zipatso. Zili bwino, Achijapani, ngati ife, akugula zipatso zowonda, ali ndi avoca amtundu wofanana nawo.

Ngati avocado ndi yovuta, siyani iyo patebulo kwa masiku awiri ndi atatu, ikafika pofewa, muyenera kugula avocado pasadakhale.

Muzimutsuka chipatso, kupukuta, kudula chipatso pakati, ndikofunikira kukumbukira kuti pali fupa lalikulu mkati mwa chipatso. Chotsani fupa ndikuchotsa zamkati kuchokera pakhungu ndi supuni, zimasiyanitsidwa bwino bwino. Tsitsani zamkati ndi mphanda, kusiya zikuluzikulu zamkati.

Mu mbale yabwino, phatikizani tchizi tchizi, phala la wasabi, mchere ndi tsabola wakuda. Mu mbale ina, sakanizani zamkati za tuna ndi chimanga chazitini. Dzazani mbale ya saladi (kapena chidebe china)

Ikani saladi wokazidwa pa mbale yotumikirako, onjezani masamba amasamba ndi halves ya tomato. Kukongoletsa saladi ndi katsabola. Phokoso lalikulu lozizira.

Zambiri

Saladi wokhala ndi avocado ndi nsomba ndi malo osungira zakudya zomwe timafunikira chaka chonse, makamaka munthawi yozizira!

Avocado imakhala ndi phindu pantchito ndi momwe ziwalo zambiri zimagwirira ntchito: imachepetsa magazi ndi kupangika kwa magazi, imachepetsa cholesterol yamagazi ndi chiopsezo cha matenda amtima, imathandizira kudzimbidwa, imawonjezera kukana kupsinjika, imapangitsa kukumbukira kukumbukira komanso kuthekera kuthamanga.

Kuphatikiza apo, zimadziwika (ndipo osati zaka za zana loyamba!) Avocados ndi aphrodisiac yamphamvu. Zosangalatsa za kudya chipatsocho ndizabwino kwambiri mpaka atsamunda a ku Spain adangoletsedwa kudya mapeyala panthawi ya kampeni!

Ma Avocados amaphatikizidwa muzakudya, popeza zilibe shuga komanso mafuta osapatsa thanzi. Ma avocados ndi nsomba zonse zili ndi asidi, michere ndi mavitamini. Chifukwa chake, saladi ya avocado ndi tuna sikuti ndizokoma kwambiri, komanso thanzi.

Champion ndi apulo ndi kaloti

Mukuopa kuti nsomba ndi mapeyala adzadzaza thupi ndi ma calorie? Yesani chinsinsi ndi apulo ndi masamba ambiri. Likukhalanso kothandiza tsiku, lodzaza ndi mavitamini ndi fiber. Zokoma, zopatsa thanzi komanso zabwino kwambiri pakuchepetsa thupi!

Pangani Nthawi: Mphindi 10
Gawo la kalori - mpaka 240 kcal

Zofunikira za servings 3-4:

Zaamphaka Tuna - 120 g
Avocado - 1 pc. kukula kwapakatikati
Kaloti - 100 g
Nkhaka yayitali (wowonjezera kutentha) - ½ ma PC.
Tomato wa Cherry - 100 g
Tsabola wamkulu wa belu - ½ ma PC.
Anyezi - ½ anyezi yaying'ono
Apple - ½ zipatso zazikulu
Letesi (kapena Iceberg) - gulu limodzi
Ndimu kapena mandimu - 1 pc.

Wowawasa kirimu kapena yogati popanda zowonjezera
Mpiru wokoma

Kuphika kaloti munjira yomwe mumakonda - mayikirowevu, wophika pang'onopang'ono, pachitofu. Mutha kuphika.

Dulani pakati magawo nkhaka, tsabola, tomato, anyezi, kaloti owiritsa. Dulani avocado pakati, tulutsani mwala, chotsani khungu, kudula pakati masamba ndi maapulo. Ikani zosakaniza mu mbale yakuya. Apa timang'amba kapena kudula masamba.

Timadzinyamula ndi supuni ndikusakaniza zida zake. Onjezerani nsomba ndi kusakaniza kachiwiri. Finyani mandimu mu chakudya choko chilichonse.

Kukhudza komaliza ndi msuzi wa chakudya pang'ono. Mutha kungopatsa Dijon mpiru. Kapena pukutani ndi foloko wowawasa zonona ndi mpiru ndikuthira saladi. Kuvala ndikoyenera kokha ndi kirimu wowawasa / yogati yokhala ndi zonunkhira zowuma kuti mulawe (mpiru wowuma, zitsamba zaku Italy, mbewu za caraway, rosemary, etc.).

"Chilumba chotentha" chokhala ndi ma tangerine

Kuphatikizika kosangalatsa kwa tuna ndi avocado kumakutengerani kumwera otentha, kumayiko a nthawi yachilimwe komanso tchuthi chosasangalatsa. Chisankho choyenera kwa iwo omwe amakonda kudziphatikiza ndi maswiti osakanikirana koyambirira.

Nthawi yophika - mphindi 10
Gawo la kalori - mpaka 270 kcal

Pa mautumikiwa 4 timatenga:

Saladi iliyonse (letesi / iceberg / watercress) - 1 gulu
Zaamphaka Tuna - 240 g
Avocado - ½ wa zipatso zapakati
Mandarin - 2 ma PC.
Mbewu za mpendadzuwa - 100 g

Madzi a lalanje - 50 ml
Ndimu - mandimu ½ ma PC.
Mchere - ¼ supuni
Mafuta a azitona - 40 ml
Zonunkhira (nthangala zonyamula, paprika, etc.) - supuni ya ¼

Yosavuta kuphika!

Timatsuka tangerine, ndikugawa m'magawo ndikuchotsa mbewu, ngati zilipo. Tuna ndi mpeni wawung'ono muzinthu zazing'ono. Dulani avocado muzitali zazitali. Osadula masamba akulu kapena odula letesi.

Chidziwitso: tsamba lililonse la saladi limatha kusinthidwa ndi tsamba la kabichi ya Beijing.

M'malo mwa saladi wabwinobwino wamunda, ndizosangalatsa kugwiritsa ntchito chosungira madzi (mthunziwo umafanana ndi mpiru) kapena Ice chokocha. Sankhani nokha njira yomwe ingathandize banja lanu.

Timatola kukongola. Choyamba, kudula masamba mwachangu. Pamwamba timayika magawo a mandarin, tuna, mbewu ndi mapeyala.

Sakanizani msuzi mu chikho: lalanje ndi mandimu, zonunkhira zomwe mumakonda, mchere ndi mafuta. Menya mwamphamvu ndi kutsanulira mu saladi. Sakanizani pang'ono zosakaniza. Zikuni ziwiri zimayandikana, kupulumutsa zipatso zabwino ndi masamba kuchokera pamavuto ochuluka.

Timalola kuphatikiza koyambirira kwa mphindi 10 kuti zokonda zake zitheke. Timafalitsa pambale zambiri ndikusangalala ndi zipatso zabwino. Mwachangu, chosazolowereka komanso chosangalatsa kwambiri!

Mphamvu ya Chakudya Chapamwamba chomwe chili ndi Quinoa ndi zitsamba

Ngati simukuzolowera quinoa (chikhalidwe chotchedwa Indian porridge), ndiye nthawi yabwino yopeza mawonekedwe atsopano. Pano pa ulalo uno mupeza nkhani yatsatanetsatane yokhudza zokoma monga chimanga. Ndilabwino pamasaladi aliwonse ndipo ndimakondweretsa kwambiri menyu wathanzi. Sich pachabe kuti quinoa imawoneka kuti ndi yopanda mafuta, monga avocado. Ndikofunika kuphatikiza iwo mu saladi ndi tuna.

Nthawi yophika: mphindi 30
Gawo la kalori - mpaka 260 kcal

Pa ma seva awiri omwe tikufuna:

Kinoa Krupa - 100 g
Zaamphaka Tuna - 120 g
Avocado - 1 pc. kukula kwapakatikati
Tomato wa Cherry - 200 g
Tchizi cha Feta kapena nkhosa - 50 g
Sipinachi - 50 g (gulu limodzi)
Mbewu za mpendadzuwa (yokazinga) - 2 tbsp. spoons
Mafuta a azitona - 3 tbsp. spoons
Ndimu - 1 sh.
Apple cider viniga - ½ tbsp. spoons

Pakani nsomba m'magulu ang'onoang'ono ndi foloko. Dulani avocado pakati, tulutsani mwala, chotsani khungu, kudula tizinthu tating'onoting'ono. Gawani tomato wambiri. Timatulutsa tchizi kapena tchizi choposa. Chotsani sipinachi.

Kapu yaying'ono, sakanizani mafuta a azitona, viniga ndi msuzi wa mandimu yonse. Otsutsana ndi zokometsera, omasuka kuwonjezera theka la supuni ya zokometsera zomwe mumakonda. Chinsinsi ichi timakonda kwambiri chitowe.

Mu mbale yayikulu ndikuyatsa kwazipaso ziwiri, sakanizani tinsomba, tophika quinoa, avocado, tomato, tchizi. Thirirani kukongola ndi msuzi wokonzedwa watsopano, kuwaza ndi mbewu kenako mopepuka kuyambitsa kusakaniza. Ndipo ngakhale saladi mu chithunzi samawoneka ngati chozizwitsa chomwe sichinachitikepo, ichi ndi chokoma komanso chopatsa thanzi!

"Imani pang'ono" ndi tsabola ndi nandolo

Kutumikiridwa moyenera kumathetsa, ngati si zonse, ndiye zochuluka. Kuti mukulitse chilakolako chankhanza, kungoyang'ana masamba amtundu wa saladi wobiriwira pang'ono bwino. Kukumana ndi njirayo ndi tuna ndi mapeyala m'njira yoyenda! Maloto a alendo komanso okonda pikiniki mumlengalenga.

Nthawi yophika: Mphindi 10
Gawo la kalori - mpaka 250 kcal

Zosakaniza zathu zing'onozing'ono 2-3

Mpunga wowiritsa - 50 g (youma!)
Tuna (mu madzi achilengedwe) - 90-100 g
Avocado - 1 pc. kukula kwapakatikati
Yogurt - 1½ tbsp. spoons
Nandolo zobiriwira - 85 g (mwatsopano / kowundana)
Tsabola wokoma wa belu - ½ masamba akulu
Ndimu - ½ ma PC.
Greens (cilantro kapena parsley) - gulu laling'ono
Saladi iliyonse (masamba okongola) - ndi kuchuluka kwa masitepe

Ndondomeko yake ndiyopepuka!

Pogaya tuna ndi mphanda. Ngati mukugwiritsa ntchito nandolo zobiriwira, mulekeni kuti ziwikeni mukapu yamadzi otentha. Sulutsani avocado ku zikopa ndi mbewu ndikudula mutizidutswa tating'ono. Timadula amadyera. Dulani bwino (osafinya!) Mandimu a peel.

Wiritsani mpunga. Onani kusakaniza uku ndi nsomba zofiira ngati mukuwona kuti kuphika mpunga sikokwanira.

Sakanizani zosakaniza zonse. Yogurt idzawathandiza kupanga anzawo mu misa yayikulu. Ikani kuphatikiza kwa saladi pa tsamba lopindika komanso kupukutira. Mutha kupita! Mukayimitsa mbale yobiriwira imakhala yothandiza.

Malangizo opangira saladi

Thirani mazira ndi madzi ndikukutumiza ku chitofu kuti mukaphike. Osazipanga kuti zikwere kwambiri - ingokhalani m'madzi otentha kwa mphindi 5-6.
Manja kugwetsera tating'ono masamba letesi, atagona pansi pa mbale yabwino.
Sendani avocado, chotsani mwala, kudula cube kapena magawo atali.
Chotsani tinsalo mumtsuko, kudula m'magawo ang'onoang'ono kapena kungogawa ndi foloko m'magulu, tumizani ku zinthu zina.
Sakanizani zomwe zili mumtsuko mwachangu, nyengo ndi mafuta ndi mandimu, onjezerani mchere ngati mukufuna.
Dulani mazira kutalika m'magawo anayi. Valani pamwamba pazokongoletsera.

Ndikwabwino kuti musamwe nsomba mu mafuta, ngakhale kuti imatengedwa kuti ndi saladi. Njira yabwino yovalira ndi mafuta a maolivi, osasungunuka ndi mafuta a masamba, momwe nsomba zamzitini.

Mutha kukongoletsa mbale ndi nthangala za sesame.

Ndi kuwonjezera kwa nkhaka zatsopano

Njira yodziwika bwino - ndi avocado, tuna, nkhaka ndi dzira - sizitengera kuyesayesa kwamphamvu, koma ndi chakudya chamadzulo cha anthu pazakudya kapena chowonjezera chokometsera ku mbale yayikulu.

Saladi yotereyi imakonzedwa motere:

Ikani sipinachi mu mbale.
Dulani nkhaka m'miyala yaying'ono, ngati avocado, mutasenda ndi kuchotsa fupa.
Dulani tuna mu zigawo kapena kudula mosamala ndi mpeni mutizidutswa tating'ono.
Muziganiza, nyengo yoyamba ndi mafuta ndi msuzi, kuti mulawe, mutumizire mchere ndi zonunkhira mumbale.
Kongoletsani ndi mandimu ndi magawo aatali a mazira owiritsa.

Anthu ena samakonda kuwonjezera mchere: ndikokwanira mu tuna. Zonunkhira, zonunkhira zosavuta ndizoyenera kwambiri, ngati tsabola wakuda kapena osakaniza azitsamba aku Italy.

Kukonzekera saladi ndi avocado, tuna ndi tomato monga:

Dulani ma avocados kukhala magawo owonda, chitumbuwa - m'magulu awiri.
Tsegulani chidebe ndi kukhetsa msuzi, gawani filimu yam'chitini m'magawo, onjezerani zamasamba zomwe zilipo.
Thirani madzi, mafuta.
Kuwaza amadyera bwino, kuwaza saladi.
Onjezani zonunkhira zomwe mumakonda, mchere.

Wokonda kudya amapeza kukoma kosangalatsa mwakuwonjezera msuzi wa msuzi wa soya.

Tuna imasinthidwa mosavuta ndi nsomba zamzitini, ndi chitumbuwa - ndi tomato wamphika kapena wamba, wodula m'magawo ang'onoang'ono.

Pukutira saladi ndi tuna ndi avocado

Gome lililonse la tchuthi limakwaniritsa saladi wokongola wa puff ndi nsomba ndi avocado. Ndizoyenera kuganizira kuti mayonesi amapezeka mmenemo, chifukwa chake mtunduwu wazakudya sungamatchedwa kudya.

Malangizo:

Thirani madziwo kuchokera ku tuna, ikani chinyalazo pansi pa mbale yayikulu. Zosanjazo ziyenera kukhala ngakhale, kotero zidutswa zina zimatha kusenda pang'ono ndi foloko.
Ikani tchizi yokazinga pa nsomba. Ngati palibe malonda okhala ndi mtedza mnyumba, amatha kuwonjezeredwa padera, pang'ono ophwanyidwa ndi mpeni. Kapena chitani chopanda izi, mutangotenga mafuta a tchizi okhazikika.
Mosavuta mafuta ndi mayonesi.
Viyikani dzira pa grater yamafuta, valani pamwamba pa msuzi, kuphimba ndi mayonesi.
Komanso bwerani ndi avocados. Finyani zipatso za mandimu.
Mutha kukongoletsa ndi zitsamba kapena nthangala za sesame.

Kuti mupeze phindu lalikulu, tengani mayonesi omwe amapanga okha. Kapenanso, mutha kugwiritsa ntchito kirimu wowawasa, koma kuphatikiza kwanu koyambirira kudzatayika.

Chinsinsi chotsatira ndi chilichonse:

Dulani tomato wamkulu mokwanira, koma pang'ono pang'ono. Ngati mungafune, mutha kuyang'anitsitsa.
Sendani avocado, chotsani mwala, kudula m'magawo ang'onoang'ono. Payokha, kutsanulira chipatso ndi mandimu (supuni imodzi ndi yokwanira).
Wiritsani mazira, gawani magawo 4-8.
Tichotsa madzi. Mutha kusiya pafupifupi supuni imodzi yovalira.
Tumizani zonse zomwe zakonzedwa ku mbale, kutsanulira mafuta a azitona, kuwaza ndi mchere kapena zonunkhira (mwachitsanzo, tsabola wakuda), kuphika adyo puree kapena kabati kawiri pa grater yabwino. Sakanizani zonse bwino.
Ikani arugula pamwamba.

Mbaleyo imayenda bwino ndi kagawo ka mkate wa rye. Mutha kuyesa mavalidwe: msuzi wa soya, Tartar kapena Pesto.

Gawo ndi sitepe chokonza ndi tchizi

Chowonjezera chabwino cha mapuloteni muzosakaniza ndi tchizi. Saladi imapeza kukoma kocheperako pomwe ma cubes ang'onoang'ono a feta kapena feta tchizi amawoneka.

Magawo opanga saladi:

Dulani tomato osati bwino - iliyonse igawidwe m'magawo anayi.
Ikani fillet ya tuna, knead ndi foloko mpaka mafomu a gruel.
Potsani pang'onopang'ono mapeyala. Njira yolowera ndi ma cubes kapena magawo owonda. Musanatumize ku saladi, onetsetsani kuti mukuwaza ndi mandimu.
Dulani tchizi cha feta kapena tchizi kukhala chosongoka pakatikati, kusamala kuti musawapangitse ndi mpeni.
Ikani tomato, avocados, tuna mu mbale ya saladi, sakanizani mwachangu. Nyengo ndi mafuta a azitona kapena msuzi wanu womwe mumakonda. Onjezani zitsamba zosenda bwino z zitsamba, zonunkhira, sakanizani chilichonse.
Fatsani tchizi pang'ono.

Pomaliza, muyenera kupanga maulendo angapo ndi supuni.

Saladi ndi avocado ndi nsomba kuchokera kwa Julia Vysotskaya

Zakudya za Julia Vysotskaya nthawi zonse zimasiyanitsidwa ndi zoyambira komanso kukoma kwapadera. Alinso ndi Chinsinsi chake cha saladi wodziwika bwino, mbale yomwe izikhala pepala la avocado. Pulogalamuyi ndi yapamwamba kuposa zopatsa mphamvu, koma imawoneka yokongola, ndipo kukoma kwake kumasangalatsa alendo nthawi iliyonse.

Momwe mungaphikire saladi:

Ndikosavuta kukoka nsomba ndi foloko - zigawo zonse za fillet zimatha kukhalamo.
Dulani avocado pakati, tulutsani mwala. Sungani zamkati ndi supuni, kusamala kuti musawononge peel wandiweyani. Payenera kukhala maboti awiri opanda kanthu.
Dulani udzu winawake pang'ono.
Pazosakaniza zonse (avocado, tuna, udzu winawake) onjezani katsabola wowerengeka, adyo wosweka.
Nyengo ndi chisakanizo cha mayonesi ndi yogurt, kutaya zonunkhira ndi mchere.
Sakanizani misa yoyambira bwino ndikugwiritsa ntchito supuni kuti mutumize ku bwato.
Alandani tomato.
Gwirizanitsani magawo angapo a chitumbuwa ku saladi iliyonse "tubercle", ndikulikha pang'ono.

Mutha kuziphika monga mbale yodziyimira panokha, kapena pa mbale yokhala ndi mbale yam'mbali. Yogurt ndi mayonesi ziyenera kukhala zachilengedwe: izi zimathandizira kwambiri kukoma kwa mbale.

Saladi ndi avocado ndi nsomba - chipangizo chosavuta, chosangalatsa, koma chosangalatsa. Koma sikuyenera kusungidwa pafupipafupi, koma kangapo pamlungu chakudya choterocho chimakhudza thupi kokha.