Zakudya masangweji: maphikidwe, calorie, chokongoletsera

Malinga ndi kafukufuku, anthu ambiri atakhala pa zakudya ovuta kwambiri kuphonya osati chofufumitsa ndi mkate ndi kirimu ndi masangweji kwambiri wamba. Mu zakudya ambiri contraindicated soseji ndi tchizi, batala ndi buledi. Ndikoletsedwa ndi zokoma masangweji otentha kuti Kungoti mkwiyo kwa aromas ake kulakalaka ndi khirisipi.

kunja uko

Ngati inunso amachita zakudya zoyenerera, koma kuphonya mkate ndi batala, Chinsinsi ndi masangweji yosavuta - zakudya! - adzakhala dalitso lenileni. Kukonzekera zokhwasula-khwasula izi, ndithudi, adzayenera mosamala kusankha mankhwala, kuphatikiza bwino kuganizira calorie ndi grammovki. Koma n'zosavuta kwambiri, makamaka ngati muli pa dzanja adzakhala mankhwala "nsonga" kuthandiza kumanga sangweji chokoma mu mphindi ndipo musadandaule kupeza kulemera pambuyo chakudya.

Mwa njira, masangweji dietetic, ngati inu kusintha miyeso yawo ndipo chiwerengero ntchito kupanga kungakhale osati pogulitsira zakudya, chakudya zonse. Mothandizidwa ndi wozama kalori sangweji ndipo akhoza kutaya pogwiritsa anthu owonjezera ndiponso kupangitsa thupi lanu ndi mavitamini ndi kukhala chakudya chabwino kwa nthawi yaitali.

Mkate ndi nsomba ofiira ndi tchizi

masangweji zakudya ndi mkate mpukutu - mwina kusankha wotchuka zokhwasula-khwasula. Mkate - waukulu njira kuti mikate yoyera, umene uli wofunika kwambiri kwa slimming thupi. masangweji awa ali angwiro kadzutsa, komanso ndi mbali ya pogulitsira zakudya wathanzi ndi chokoma nthawi ntchito.

zosakaniza:

• Awiri mkate zakudya.
• magalamu zana la otsika mafuta kanyumba tchizi.
• Zonunkhira.
• Gulu la atsopano zitsamba.
• Mchere nsomba wofiira.

atsopano zitsamba finely kuwaza ndi kusakaniza kanyumba tchizi. Add mchere ndi zonunkhira kwa kukoma mumaikonda. Mkate kufalikira ndi tchizi osakaniza ndi pamwamba kuika ndalama za nsomba wofiira. Chokongoletsedwa ndi amenewa masangweji zakudya tsamba ya parsley ndi sprig wa katsabola.

Milingo pa magalamu 100 a mankhwala - 98 Kcal.

Atsimikize sangweji ndi chifuwa nkhuku

Nthawi zambiri, pakuti zonse ndi wandiweyani zokhwasula-khwasula masangweji anapangidwa kuchokera mkate. Molakwika ankakhulupirira kuti zakudya sangathe kudya masangweji pa rye mkate. Akatswiri a zakudya amati amakana kwa woyera, baguettes ndi mkate. Koma lonse tirigu mdima mkate pang'ono sanayambe chinaperekedwa zoipa slimming thupi.

zosakaniza:

• Yophika nkhuku m'mawere.
• Awiri magawo mkate (kungakhale ndi chinangwa).
• Tomato.
• Salt.
• Peyala.

ndondomeko

Sinthanitsani mayonnaises zoipa ndi sauces mu masangweji kungakhale kothandiza zipatso - peyala. Phatikizani zamkati ndi mphanda ndi kupeza modabwitsa zokoma, thanzi ndi zabwino kirimu. Kufalitsa pa masangweji zakudya, kuika zidutswa za nkhuku yophika, kenako kagawo wa tomato yowutsa mudyo. Chipilala ndi mchere ndi tsabola ndi zokongoletsa ndi zitsamba atsopano.

Pa pempho la masangweji chotero rye mkate anaika dzira wina yophika, finely likusokonekera adyo kapena letesi.

Milingo pa magalamu 100 a mankhwala - 122-148 Kcal (malingana ndi kapangidwe ndi kuchuluka kwa zosakaniza).

Sandwich "Magalimoto Kuwala"

Mwatsoka, m'mawa, anthu ambiri nthawi yochepa kwambiri kuphika. N'chifukwa chake maphikidwe ndi masangweji kumodzi Zikatero, dalitso lenileni kwa dieters. Sandwich pansi choyambirira dzina "Magalimoto kuwala" kungathandize banja ndipo mwamsanga kudyetsedwa chakudya, ndi alendo kusangalatsa ndi ana kuwonjezera dontho la zakudya ndi mavitamini.

zosakaniza:

• Lonse tirigu mkate.
• Kucha wofiira phwetekere.
• Peyala.
• Low calorie tchizi.
• Yophika dzira (kuposa kunyumba kumene yolk ndi kowala ndi zimalimbikitsa mtundu wa dzuwa).

Choyamba, muyenera kukonzekera phala la mafuta wopanda yogurt ndi peyala zamkati. Inu mukhoza kuwonjezera zonunkhira mumaikonda mchere. osakaniza Spreadable analandira chakudya. Green mbendera "magalimoto kuwala" wokonzeka.

Bwalo wofiira kwambiri anayatsa tomato ndi yowutsa mudyo. Koma chikasu magalimoto kuwala - theka yophika nkhuku dzira. Kupanga masangweji - ndi chenjezo zofunika pano kuti si chofunika: mbale, ndi zina ali owala bwino. Komabe, sprig a parsley atsopano sadzakhala superfluous, chifukwa ngakhale kuti muli zambiri zothandiza thupi la mavitamini ndi mchere.

Milingo pa magalamu 100 a mankhwala - 112 Kcal.

otentha kudya

N'kulakwa kuti sangwejizo onse otentha ndi zoipa kwa maonekedwe. Ndipotu, mukhoza kukonza zolondola ofunda sangweji, amene adzakhala zokoma ndi wokhutiritsa, ndi wopindulitsa. Hot masangweji zakudya Lavash - losatheka yabwino Pankhaniyi.

zosakaniza:

• Yophika nkhuku.
• Kudya.
• Tsinani tchizi grated.
• phwetekere wina.
• letesi.
• Mchere, zonunkhira nkhuku.

Dulani kudya chakudya ang'onoang'ono mabwalo. Pakati kuika tsamba la letesi ndi nkhuku akanadulidwa (yophika!). Add mchere ndi zonunkhira nkhuku. Dulani phwetekere mu magawo woonda. Ife nawayika pamwamba pa nkhuku. Kuwaza ndi tchizi grated ndi Manga. Likukhalira mtundu wa mayina kapena shawarma.

Mungathe kukonza awa otentha masangweji zakudya m'njira ziwiri:

• Kutenthetsa youma Frying poto ndi yokazinga kudya mkate wopanda Kuwonjezera masamba mafuta. Mwamsanga pamene browned, titembenuzire sangweji ndi mwachangu mbali inayo.
• Phinduza uvuni ndi kuyatsa kutentha kwa madigiri 180-190. Blanketed zojambulazo poto kapena pepala kuphika. Ikani masangweji okonzeka ndi kuphika kwa mphindi khumi ndi zisanu.

Onse Mabaibulo ali oyenera chakudya chifukwa iwo alibe idzagwiritsa ntchito masamba mafuta zoipa mafuta. nthawi mofulumira kumene, adzakhala woyamba, koma pambuyo sangwejizo uvuni kwa nthawi yaitali kukhala otentha. Chisankho chiri wanu.

Kodi zopatsa mphamvu zambiri mu sangweji-Gubuduzirani? magalamu 100 nkhani anamaliza mankhwala kwa zopatsa mphamvu 140-152 yekha. Izi wangwiro kwa atsimikize ndi zabwino chakudya kapena nkhomaliro.

Sandwich nsomba Pate

Nsomba ndi woyera nyama - zakudya amapezeka kawirikawiri ntchito yokonza zakudya zakudya. Masangweji - yotero.

zosakaniza:

• Bun mkate wonse tirigu (chakudya angagwiritsidwe ntchito).
• Nsomba ya makerele.
• Chicken dzira.
• A supuni ya wowawasa kirimu (otsika-mafuta).
• Wina waung'ono laimu.
• Small tsabola wowawa.
• Wina waung'ono anyezi.

Kodi kuphika

Chinsinsi ichi bwino kokha chifukwa nsomba phala athanzi ndipo alibe zotsatira likuwonongekera maonekedwe. A kuphatikiza lalikulu ndi kuti mukhoza kuphika 'pa malo ". Ndi bwino kusungidwa mu firiji zitatu - masiku asanu. Choncho, pokhala okonzeka chitumbuwa kamodzi, kudzakhala kotheka kupereka okha ndi masangweji chokoma ndi wathanzi chifukwa sabata.

Chitani. Chinthu choyamba - kudula nsomba. Ndiyotani pakuchotsa mutu, khungu ndi viscera. Sambani nyama nsomba ya makerele pansi madzi ozizira ndi kudula mutizidutswa tating'ono ting'ono. Wiritsani madzi mopepuka mchere kwa mphindi khumi. Siyani kwa kuziziritsa.

Chicken dzira chithupsa, ozizira komanso pakani pa grater yaing'ono. finely kwambiri kudula anyezi. Kuyambira laimu wobiriwira muyenera zest grated. Ikani kirimu mu mbale, kuwonjezera pa zest, dzira ndi anyezi. Bwinobwino kusakaniza popanga m'tsogolo muiike pakati pawo.

Kuwonjezera sharpness ndi piquancy nsomba phala amathandiza tsabola. Ngati tiyenera kutsukidwa ndi mwaukhondo kudula mu theka. Bone bwino kuchotsa, chifukwa mwa iwo, ndipo ndi sharpness zikuluzikulu ndi kuwawa kwa tsabola. zamkati ndi kuzitikita pa grater coarse kapena kudula ndi mpeni, koma monga finely ngati nkotheka. Yikani tsabola kuti Pate lapansi.

Mpaka kuwonjezera nsomba. Pamene nsomba ya makerele ndi chazirala, kuchotsa izo kwa msuzi ntchito holey supuni ndi mosamala phatikizani ndi zamkati ndi mphanda. Tsopano nsomba ungathe kutumizidwa kwa munkalowa. Muziganiza, kupeza n'zosadabwitsa chonunkhira ndi wachifundo nsomba phala ndi kafungo kuwawa zokometsera. Khalanibe chopaka pa maziko a (mkate, kudya mkate, zakudya mkate).

Poganizira nkhani izi, ngati chokongoletsera masangweji, ngakhale osavuta oterowo sangweji ndi Pate akhoza chokongoletsedwa mwa njira yotero kuti si manyazi kukhala ndi kugonjera tebulo tchuthi. Tengani mphika waukulu ndi kuziyika izo pa masangweji. Pamwamba pa aliyense kuika sprig yaing'ono a parsley kapena "mchira" wa katsabola. Pamodzi m'mbali akhoza kuwonjezeredwa ngati zidutswa chokongoletsera tsabola ndi magawo yaing'ono ya laimu. The zikuchokera zakonzedwa. Bon chakudya!

magalamu 100 wa sangweji ndi nsomba muiike pafupifupi 152-160 zopatsa mphamvu, ngati ali zakudya chakudya kapena woonda Chiameniya lavash. Ngati muli ndi maziko a mpukutu wa mikate yoyera, kuwonjezeka caloric kuti 192-200 Kcal.