Gazpacho
Oge nri: 40 min.
Na otu akụkụ 213 kcal
Ndị na-edozi - 3 g, abụba - 1 b g, carbohydrates - 13 g
- 2 eyịm uhie
- 1 gbado nke ose na-acha uhie uhie
- 1 kukumba ọhụrụ
- 2 tomato tomato
- 3 cloves nke garlic
- nnu mmiri
- 1 tebụl. spoonful nke mmanya na-acha ọcha mmanya
- 70 grams nke tomato tapawa
- 100 ml mmanụ olive
- 1 tebụl. ngaji nke ihe ọṅụṅụ lemon
- 1 liter nke ihe ọṅụṅụ tomato
- osisi ole na ole nke thyme
- 2-3 tụlee nke balsamic mmanya
Nri:
1. Bee isi n'ime ọkara yiri mgbaaka. Dichaa ose dị ụtọ na ọkara, wepụ isi ya na osisi, pulp gbue. 2. Bee kukumba ma bee n'ime ibe. Tomato gafere mmiri na-esi esi mmiri, gbanye, belata cubes n'ime cubes. 3. Gaa galik site na pịa. Ihe edoziri edozi, tinye nnu mmiri, mmanya, olive olive, lemon na ihe ọṅụṅụ tomato, tomato mado. Kama mpempe tomato, ị nwere ike were tomato ọzọ na-enweghị akpụkpọ anụ, kpochapụ ya site na colander na obere mkpụrụ ndụ. Na-ahapụ ofe nke dịkarịa ala awa abụọ n'ime friji (ọkacha mma n'abalị). 4. Kpao alaka nke thyme. Gbakwunye ngwakọta nke ọma, gbakwunye nnu na uto na mix. Balsamic mmanya na-agbakwunye tupu ị na-eje ozi. 5. Ma eleghị anya, ị nwere ike iji obere ọkụkọ ma ọ bụ beef, na shrimps, ọka wit.
Salad akwukwo nri na mkpuru
Oge nri: 25 min.
N'otu akụkụ, 174 kcal
Ndị na-edozi - 3 g, abụba - 16 g, carbohydrates - 8 g
- 300 g kabeeji
- 2 ọkara cucumber
- 1 na-acha uhie uhie uhie
- 1 ụyọkọ dil
- 1 ụyọkọ letus
- 2 tebụl. spoons nke mkpụrụ osisi pine
- 3 okpokoro. mmanụ tablespoons oriri
- 1 tuo nke nnu
Nri:
Bee kabeeji na eriri eriri, fesaa ya na nnu ma jiri ya mee ihe. Hapụ maka minit 10 iji wepụ ihe ọṅụṅụ ahụ. Kukumba grate na nnukwu grater. Ọ bụrụ na mgbọrọgwụ kukumba dị oke, belata ya. Bee akpụkpọ ahụ site n'etiti mkpụrụ osisi ahụ ruo na nsọtụ, mgbe ahụ, iwe ahụ agaghị agbasa n'elu ala dum nke akwukwo nri. Punch ose na ọkara, wepu mkpụrụ osisi na nke ọcha, belata anụ ahụ n'ime ihe dị mkpa. Salad iji dozie, ọkara nke akwukwo ahihia ma ọ bụ adọwa ya. Dill chopped. Cedar mkpụrụ ighe, edemede, na frying pan na-enweghị mmanụ (8-10 min). Ihe edozi edozi, oge na mmanụ ma fesa ya na mma osisi. A na-etinye akwụkwọ ndị fọdụrụ na salad na tebụl salad, n'elu tinye salad dị njikere.
Pike na-eji ejiji ejiji
Oge nri: 35 min.
Na otu na-eje ozi 336 kcal
Ndị na-edozi-33 g, abụba -11 g, carbohydrates-25 grams
- 1 beetroot
- 1 pasili mgbọrọgwụ
- 1 yabasị
- 1 apụl
- 1 ube
- 1 tebụl. otu ngaji mmanụ mmanụ
- 100 ml nke apụl ihe ọṅụṅụ
- 50 ml nke apple cider mmanya
- 2 osisi nke green yabasị
- 1/4 nke horseradish mgbọrọgwụ
- 4 tebụl. tablespoons nke utoojoo ude
- nnu
- 600 g pike perch fillet
- 2 tebụl. tablespoons butter
Nri:
Akwukwo nri na mkpuru osisi na-abanye n'ime cubes ma tinye na mmanu ihe oriri (5 min). Wunye na ihe ọṅụṅụ na mmanya, gbakwunye nnu, simmer n'okpuru mkpuchi maka minit 10 ọzọ. Kpoo eyịm green na ringlets. Horseradish grate na ezi grater ma mix na ude mmirimmiri. Bee ihe pike perch fillets n'ime mpekere, tinye nnu na ighe ke bọta (nkeji 3 na nke ọ bụla). Tinye azu na efere na efere nri. Yet horseradish na utoojoo ude ma fesaa na mmiri eyịm.
Salad nke imeju ọkụkọ
Oge nri: 25 min.
N'otu akụkụ, 174 kcal
Ndị na-edozi - G. g abụba-16 g, carbohydrates-8 g
- 1 ụyọkọ salad
- 500 g nke imeju ọkụkọ
- 2 tebụl. tablespoons nke mkpụrụ vaịn mkpụrụ mmanụ
- 175 g nke mkpụrụ vaịn na-enweghị olulu
- 1 tebụl. spoonful nke mmanya mmanya
- nnu
- 25 g nke osisi pine
Nri:
Epupụta nke letus mara mma ndokwa na 4 efere. N'okpuru frying, kpoo mmanụ site na mkpụrụ osisi greepu, dinaa imeju ọkụ na ighe, na-agbanwe ngwa ngwa. Mgbe imeju na-enweta aja aja na-acha aja aja, wepụ ihe ahụ ọkụ ahụ si ọkụ. Mkpụrụ vaịn na-amị mkpụrụ osisi ma tinye ya na imeju. Wụsaa na mmanya na oge na-atọ ụtọ. Kwadebe nri a kwadebere na efere na salad ma fesa ya na mkpụrụ osisi pine.
Misochki na salad
Oge nri: 30 min.
Na otu na-eje ozi 270 kcal
Ndị na-edozi-27 g, abụba-45 g, carbohydrates -14 g
- 1 chicken fillet
- 1 yabasị ọbara ọbara
- 2 mkpụrụ vaịn
- 50 g walnuts
- 150 g cheese
- 2 tebụl. mmanụ olive dị na tablespoons
- nnu
Nri:
Esi nri (10-15 min) ma bee n'ime mpekere, yabasị - ọkara yiri mgbaaka. Bee mkpụrụ vaịn ahụ ka ọ bụrụ akụkụ ahụ, wepụ anụ ahụ ma bee n'ime obere iberibe. Mkpụrụ akụ. Bee ihe chiiz n'ime cubes. Mix eyịm na pulp nke mkpụrụ vaịn, ọkụkọ fillet, mkpụrụ na cheese, oge na mmanụ olive. A na-etinye salad ahụ n'ime "ọkwá" site na mkpụrụ vaịn.
Na ederede
∎ Iji gbochie nri ịghọ nsị
Ọbụna nri ndị kasị baa uru nwere ike imebi ma ọ bụrụ na ịnweghị ike idebe okwu na ọnọdụ nke nchekwa ha. Gbalịa na-eri nanị nri dị njikere, karịsịa maka anụ, azụ na anụ ọkụkọ.
∎ Ngwa ndị bara uru nye ụmụ nwanyị
Ọ na-apụta na e nwere ndepụta nke ngwaahịa ndị bara uru n'ahụ nwanyị. Ọ na-agụnye atọ dị iche iche: mmiri ara ehi na mmiri ara ehi (kefir, yogurts na yogọt - ezigbo ebe calcium), azụ (ndị na-eri nri na-atụ aro atọ ruo izu) na mkpo.
∎ Nabata nwa ahụ maka nri ahụike
Ọ bụrụ na ịmanye nwatakịrị ka o rie nri dị mma, ị ga-emeli ihe ndị ọzọ. Ụzọ kachasị ngwa ngwa bụ ịkụziri nwatakịrị ahụ na efere bara uru na ihe atụ nke ndị nne na nna nwere mmasị na nri. Edebela ọnọdụ na nwatakịrị ga-enweta swiiti naanị mgbe o risịrị nri nri. Ọ ka mma ịkwado ihe na-apụghị ịba uru, dị ka ịga na ọdọ mmiri ma ọ bụ na katuunu.