N'ụzọ dị mma, ugbu a nnukwu ụlọ ahịa na-enye nnukwu nhọrọ nke ndị na-abụchaghị abụba na-eme ka ọ bụrụ na, yana nnukwu protein ọdịnaya ma bara uru maka ọkpụkpụ calcium, nwere uto magburu onwe ya. Họrọ cheesị dị ala ala-calorie, dịka "Feta", "Mozzarella" na cheese cheese, ma ọ bụ abụba abụba nke cheeses dị ka "Cheder", "Switzerland" ma ọ bụ "Gouda". Na mgbe nile ka echekwa mgbe ị na-esi nri na ụdị cheese ọ bụla; ezigbo chiiz - nke a bụ ihe niile dị mkpa iji mee ka nri nkịtị bụrụ ihe na-enweghị obi ụtọ. Nri oriri kwesịrị ekwesị maka ọnwụ, ntụziaka - isiokwu nke isiokwu ahụ.
Mamalite na cheese na shrimps
4 servings
Nkwadebe: minit 12
Nkwadebe nke uzommeputa: minit 8
3 iko unsalted ọkụkọ efere; 3/4 iko kristal dum; 1/4 iko obere cheese cheese; 2% nke spoonful mmanụ olive; 1 ụyọkọ nke chopped chopped green onions; 4 cloves nke galik extruded; 450 g nnukwu azụ na azụ (21-30 iberibe); 500 g nke tomato tomato bee n'ime halves; nnu na ohuru ocha oji.
Nkwadebe nke uzommeputa:
Na akara saucepan, obụpde efere n'elu oké okpomọkụ. Nwuo na ntụ ọka, na-akpali, na belata okpomọkụ. Kpuchie ma sie nri maka nkeji 7, na-akpali ụfọdụ mgbe. Add cheese cheese na mix mix. Kpuchie ma wepụ ya. Mgbe ị na-esi nri ntụ ọka, na nnukwu frying pan na-ekpo ọkụ na mmanụ n'elu okpomọkụ. Gbakwunye eyịm, garlic na ogwu na ighe maka nkeji 2. Ekem tinye tomato na esi nri maka nkeji 2 ọzọ, ma ọ bụ ruo mgbe ahihia na-acha uhie uhie (nke a pụtara na ha esiri ya). Oge na nnu na ose nụrụ ụtọ. Na-ekpo ọkụ na-ekpo ọkụ ọkụ na obere obere efere 4. N'iji akụkụ nke ihe a na-etinye na tebụl ahụ, mee ncha na etiti nke ọ bụla na-eje ozi ma tinye n'ime ya 1 iko ngwakọta na prawns. Ihe oriri na-edozi nke otu na-eje ozi (iko 3/4 nke hominych na 1 iko oporo), 22% abụba (7 g, 2 g nke abụba jupụtara), 39% nke carbohydrates (27 g), 39% nke protein (27 g), 1 g nke eriri, 54 grams mg nke calcium, 4.5 mg ígwè, 853 mg sodium, 283 kcal.
Akara ndị mbụ na cheese
4 servings
Nkwadebe: 2 nkeji
Nkwadebe nke uzommeputa: minit 18
230 g nke pasta spaghetti; 3 tbsp. spoons nke ntụ ọka; 3/4 iko broth a na-ejighi agwọ; 3/4 iko nke mmiri ara ehi na-enweghị mmiri shuga; 85 g (ihe dị ka iko 1) nke cheese cheese Switzerland dị ala, gbajiri ya; 85 g (ihe dị ka 1 cup) nke abụba "Cheddar", gbajiri iberibe; Nnu na ohuru na ose oji na-atọ ụtọ; 1 tbsp. otu ngaji achịcha na-esi ísì ụtọ.
Nkwadebe nke uzommeputa:
Esi nri dị ka ntụziaka dị na ngwugwu ahụ na steeti "aldente" (ọnọdụ ahụ mgbe ntụpọ ahụ dịcha njikere ma nọgidekwa na-adịgide adịgide, ọ bụghị ebe a na-ekpuchi). Mgbe a na-esi nri macaroni, na saucepan nwere ike dị ala, wụsa na ntụ ọka ahụ. Tinye broth na mmiri ara ehi, whisk na ngwakọta na whisk. Tinye ihe oriri na ọkara okpomọkụ ma nọgide na-ama jijiji maka minit 10 - ruo mgbe ngwakọta na-eto ma malite ịkụ. Wepu ya na ikpo oku na ngwakọta nke chiiz. Oge na nnu na ose nụrụ ụtọ. Kpuchie ihe oriri na mkpuchi ma wepụ ya. Wunye achịcha ahụ n'ime obere nkwụ na-adịghị na osisi ma gbanye ọkụ ọkụ. Ghichaa ndị na-agba ọsọ ahụ, mgbe ụfọdụ ị na-amanye pan nke frying, nkeji 3-4, ruo mgbe a ga-agbaze ndị na-agba ọkụ. Tinye pasta n'elu cheese ihendori. Na-atụgharị efere ahụ na efere na icho mma na crisps.
Ihe oriri na-edozi ahụ na-arụ ọrụ (1/3 cup), 18% abụba (8 g, 4.5 g abụba jupụtara), 57% carbohydrate (56 g), protein 25% (25 g), 2 g fiber, 495 mg calcium, 3 mg ígwè, 685 mg sodium, 394 kcal.
Ngwurugwu Chicken na oranges na cheese Feta
4 servings
Nkwadebe: minit 15
Nkwadebe nke uzommeputa: nkeji ise
2 teaspoons mmanụ oliv; 3 nkwụ nke anụ ọkụkọ na-enweghị akpụkpọ na ọkpụkpụ, bee n'ime mpekere; 1 iko nke gal garlic; 1h. ngaji nke mint; 6 tbsp. spoons nke thawed oroma uche; 1/4 iko apụl cider mmanya; 2 tbsp. spoons nke Dijon mọstad; nnu na ohuru n'ala oji oji ka o rie; 12 iko nke akwukwo ahihia; 2 oranges peeled, chopped n'ime mpekere; 1/4 iko nke mịrị ọcha; Pasent 110 nke cheese cheese Feta (ihe dị ka iko 1/2).
Nkwadebe nke uzommeputa:
N'ime nnukwu ihe na-adịghị na osisi frying, kpoo mmanụ n'elu okpomọkụ. Tinye ọkụkọ ma sie nri maka ihe dị ka nkeji abụọ. Tinye garlic na Mint ma nọgide na-ata nri maka minit abụọ ọzọ. Belata okpomọkụ na gbakwunye oroma, uche na mmanya mọstad. Oge na nnu na ose. Na nnukwu nnukwu efere maka salad, tinye spinach, oranges na mịrị. Tinye anụ ọkụ na salad ma jiri nwayọọ gwakọta. Dina n'elu efere 4 ma jiri akwa chiiz Feta chigharia elu. Ihe oriri na-edozi nke otu onye (3 iko nke salad na 30 g nke cheese Feta), 29% abụba (12 g, 6 g nke abụba jupụtara), 36% nke carbohydrates (33 g) 35% nke protein (32 g), 7 g nke eriri, 377 mg nke calcium, 6.5 mg ígwè, 557 mg nke sodium, 373 kcal.
Bụrụ onye ọkachamara na chiiz, nke ahụ bụ ihe okwu ndị dị n'elu akara ahụ pụtara:
Chiiz na belata abụba abụcha ma ọ dịkarịa ala 25% na-erughị abụba karịa cheese na ọdịnaya ya. Ya mere, na 30 g nke nkịtị "Cheddar" nwere 8 g abụba, na "Cheddar" na ụba abụba ọdịnaya - 6 g.
Chi-calorie dị ala
Ọ dịkarịa ala 50% na-erughị abụba karịa cheese nkịtị. Na 30 g calorie dị ala "Cheddar" nwere 4 g abụba.
Chiiz na enweghi oke abuba
Na 30 g nke cheese dị otú a enweghị ihe karịrị gram atọ nke abụba.