Inonaka sei kubika miriwo? Mapeji ezvokudya kubva mumiti. Miriwo yakakangwa

Nutritionists vanokurudzira kudya mimwe miriwo. Izvo zvine mavitamini akawanda uye zvicherwa zvinobatsira kuchengetedza utachiona hwakanaka. Vanhu vanogara vachidya miriwo havakwanisi kutarisa zvirwere zvemarudzi ose. Vakawanda havazivi kuti vanobika sei zvinonaka zvemiriwo, uye chikafu chinowanzove chakashushikana. Muchikamu chino tinoda kuunza zvakanaka mapeji anozobatsira kusiyanisa kushandiswa kwezvokudya zvevakatanga.

Karroti saladhi nehomwe

Kune zvakawanda mapepa kubva mumiriwo yakasvibirira. Iko zvokudya zvakasviba izvo zvinonyanya kukosha zvinhu uye mavitamini. Kubva pamitiwo yakawanda iwe unogona dzimwe nguva kuita zvinonaka uye zvepakutanga masadhi. Tinoda kukupai mapeji ezvinyorwa zvemahomwe, kugadzirira izvo zvisingatore nguva yakawanda.

A saladi yemakaroti uye dzungu nemichero yemichero ichapa ruzivo rwakajairika ruzivo. Kuti ugadzirire maitiro maviri iwe uchada zvinhu zvinotevera:

1. Rimwe magiramu emakroti.
2. Rimwe magiramu emakungu.
3. Ipuniko yejisi yemuori kana aple cider vhiniga.
4. Pane zvishoma zviduku.
5. A teaspoon yeuchi.

Dzungu rinofanira kunatswa mbeu uye peel, uye geda pa grater yakawanda. Ita zvakafanana nekarroti. Prunes inofanira kunge ichitaridzwa mberi nemvura inopisa uye regai kumira kwechinguva. Inokurudzirwa kutenga michero yemichero isina mbeu. Kana imwe nguva ikava yakanyorova, unoda kunyura uye kushambidza. Zvinyorwa zvekuti zvinogona kuve zvakashata nenzira ipi zvayo. Wedzera kune karoti uye pungu, uye funganisa zviri mukati mehishi, uizadze nemuto wemamuro. Iwe unogona kuwedzera huchi kune saladhi. Saladhi inofanira kudyiwa mushure mokubika. Mapoka akajeka akadaro uye akajeka kubva mumiriwo akanaka mune zvaanogadzirira kubva kune zvakagadzirwa zvizere uye haadi kudhura mari.

Fresh mushonga wemashizha

Kabichi, cucumber, tomato ndiwo mimwe miriwo inowanikwa mukati megore. Regai vakura muzvirimwa uye kwete sechinobatsira sezhizha, asi hapana anozosiya kudya kunonaka kwemiriwo mushure menguva yakareba yechando.

Kuti tigadzirire, tinotora zvinotevera:

1. Cucumber.
2. Tomato.
3. Chikamu chemononi.
4. ¼ chikamu chemusoro muduku we kabichi.
5. Mafuta anogadzirwa.
6. Munyu, dill.

Kabhine yakagadzirwa zvakanaka, uisase nemuchero wemurosi, munyu, uye ipapo zvakanaka nemaoko angu. Makatekesi aibvise nemavhudzi mashoma kana kungoatema. Sarudza dill, uye gurai mararato. Muhodhi ye saladi musanganise zvose zvinoshandiswa, wedzera munyu munyu (kana zvichidiwa) uye refuel nemafuta. Mapoka ose emiriwo anogadzirirwa nekukurumidza zvakakwana, saka mashadhi matsva haafaniri kuchengetwa kuti ashandiswe mune ramangwana uye akachengeterwa mufiriji. Havarasikirwi chete zvinhu zvinobatsira, asiwo vanakidza maitiro. Saka, iwe unofanirwa kudya nguva dzose yakagadzirirwa saladi kubva mumiriwo.

Makatekiti uye karoti saladi

Makaroti nemakuchere ndiwo mashizha ehupenyu hwepamusoro wehadhi, iyo inofadza mavara ayo uye izere muviri nemavhithamini. Kubva pamiriwo miviri chete, unogona kugadzira ndiro dzakasiyana-siyana.

Nekugadzirira, tora:

1. Fresh cucumber.
2. Maroti karoti.
3. Munyu, pepper.
4. Dill uye onion.
5. Teaspoon ye apulo cider vhiniga.
6. Spoon yemafuta emichero.

Iyi saladi inonaka kwazvo kana inoshandiswa nemucheka mutsvuku wakagadzirwa nembeu yezuva. Kuti tizviite, tinoda girazi rekununura nucleoli, iyo inofanira kunge yakasvibiswa muine blender ine juimu (1-2 spoons), uye iwe unogonawo kuwedzera mvura. Munyu muto unotapira. Kuti uve nekunakidza kunononoka, isa chivharo mu blender. Uwandu hwemuputi hunotungamirirwa nehuwandu hwemvura inodururwa mairi. Kana iwe uchiita kuti uwedzere, iwe unogona kuishandisa sehutu hwechingwa.

Saladhi inogona kugadzirirwa ne grater yeKaroti karoti. Tinosvina miriwo (cucumber uye karoti) pairi, chekai anyanisi uye dill, shandisai zvose zvinoshandiswa, shandisa vhiniga, mafuta, munyu uye pepper. Heano ndiro ndiro yedu yakagadzirira.

Saladi «Fitness»

Kubva pamakucheka uye karoti iwe unogona kubika chishamiso che "Fitness". Nokuda kweizvi tinoda:

1. Makaroti maviri.
2. Rimwe kana maviri mapukisi.
3. Black pepper.
4. Sunflower kernels - 25 g.
5. Pepper pasi tsvuku.
6. A puniki ye soy mucu.
7. Ipuniki yejisi yemamu.

Kune vamadzimai avo vari kushamisika kuti zvinonaka sei kubika miriwo, "Fitness" saladhi ichawedzera bhokisi rezvokudya zvakagadzikana. Iine zvakawanda zve fiber uye mishonga inongova yakakosha kuhupenyu huri hwomuviri.

Saladi yakapfeka nemucu inobva musanganiswa wepepper, mafuta omuorivhi uye garlic. Ukupfekedza uku kunopa kunakidza kunonwisa miriwo. Uye mavhiri ezuva anoita kuti ndiro ive yakakosha. Usati watanga kugadzirira mbeu, zvinodiwa kuti uumise pane frying pan.

Kufuridzira kwakagadzirirwa chaizvo. Kuti uite izvi, funganya soy sauce, juisi yemuoni uye maorivhi, uwedzere tsvuku tsvuku uye tsvuku, shuga shoma uye garlic, wakapfuura nepakati pezvinyorwa. Chikoro nemakucheka zvakatemwa zvikaita zvishoma, kuwedzera mbeu dzakasvibiswa uye kupfeka muto. Chiragi chinonaka chakagadzirira kudya.

Saladhi kubva kubakate uye karoti

Kabichi inotapira ndiyo yakanakisisa iyo yega yega. Iyo inoshanda chero ipi zvayo yegore. Kugadzirira kudya unoda nguva shomanana, uye nekuda kwekuti unowana saladhi yakanaka uye inobatsira.

Zvimwe:

1. ½ musoro wekorogi.
2. The apple.
3. Karoti.
4. Hafu yebhuru.
5. ¼ lemon.
6. 3 tbsp. L. Mafuta anogadzirwa.
7. Shuga pachikamu chepuni.

Takaisa kabichi uye takaiisa mumvura yakadzika, kuitira kuti gare gare zvingava zviri nyore kuigadzira. Zvadaro tinocheka anyezi nemarin'i akapfava, zvinenge zvisinganzwisisi mu saladhi, asi inopa ruzivo rwakakosha. Tinosvina marotori uye tinovatumira kuhodhi ye saladi. Wedzera munyu uye shandurai zvose zvinoshandiswa kuita saradi yakawanda. Zvadaro, zvakanakisa usike apuro ugoitumira kune mimwe miriwo. Iye zvino regai mudiro ugove wakanyanyiswa munyu uye uwedzere shuga shoma. Kumiti miriwo inofanira kuwedzerwa mvura yemonamu, kuitira kuti apuro isasviba. Saladhi tinozadza nemafuta emichero. Kana iwe uchida, iwe unogona kuwedzera zvishoma zvitsva magreens.

Kuchengetedza miriwo

Mishonga yakakanyiwa ndiyo imwe nzira yakanakisisa kune zvakabikwa zvakabikwa. Unogona kuzvibika mumasimba uye kumba. Kana zviri zvezvinhu zvinobatsira, michina yakadaro haisi pasi pezvitsva. Miti inogona kugadzirirwa pane grill, grill uye skewers.

Muzvisikwa, unogona kuita saradhi yakaisvonaka. Pikiniki yezhizha haigoni kuita pasina kubika pamoto. Kazhinji pane kwete, vanhu vanoedza kufarira nyama, uye miriwo inogona kuva yakanakisa yechipfu.

Zvimwe:

1. Rimwe zukini kana zucchini.
2. Peppers maviri (inotapira).
3. Sprig of cherry tomato.
4. Amai eggplants maviri.
5. Bulb.

For marinade uchatoda:

1. Ipuniki ye shuga.
2. Rimwe rita remvura.
3. Munyu, pepper.
4. Tapepoon yeuchi.

For glaze:

1. Olive mafuta - 5 tbsp. L.
2. Munyu.
3. Tapepoon yeuchi.
4. Pepper.

For refueling:

1. Olive mafuta - 2 tbsp. L.
2. A teaspoon yeuchi.
3. The greens.
4. A teaspoonful balsamic vinegar.

Pepper inocheneswa yembeu uye inocheka mudivi. Zucchini uye eggplant ndezvangu uye zvigurwa muzvimedu (kana mahwendefa). Zadzai miriwo ine marinade kwehafu yenguva.

Isu tinopisa frying grill grill, kudira mafuta uye kuparadzira zvigadzirwa. Fry ivo ivo kwemaminiti anoverengeka kune rumwe rutivi. Pepper inopinza muhomwe uye mashizha kwemaminitsi anenge gumi, mushure mokunge tibvisa peel. Zvadaro tema magidhi uye anyanisi muhafu yezvindori. Iye zvino unogona kutanga refueling. Sakanidza mafuta, vhiniga uye uchi. Yese miriwo inosanganiswa mubhesheni, izere neiyo yakagadzirwa pamwe nekuwedzera anyezi nemishonga. Mimwe miriwo yakakangwa yakagadzirira.

Kuita miriwo pane grill

Inonaka sei kubika miriwo? Chirairo chakakosha ndiro ndiro yakagadzirirwa pane grill. Kubva pamiriwo yakabikwa unogona kuita chikafu chinonaka.

Kugadzirira iwe unoda:

1. Yakagadzirwa matamate, zucchini, pepper pa grill.
2. Mozzarella - 50 g.
3. Misidhari nutswe - 50 g.
4. Mafuraji maviri eviniga.
5. Munyu.
6. Ipuniko yevhiniga.

Muhodhi ye saladi, sanganidza miriwo nemiti uye mozzarella. Iyo ndiro izere nemafuta emuorivhi, kuruma uye munyu. Hapana chinhu chakareruka kunze kwekubika mimwe miti pane grill. Mapeji ezvokudya zvinoenderana nekushandiswa kwezvigadzirwa zvakabikwa, zvinonaka kwazvo, nokuti vane ruzivo rwakakosha. Izvo zvinowedzera nemhando dzose dzesauces uye kupfeka.

Mbatata yakabikwa nechezi

Mbatata yakabikwa pamarasha inogona kuva yakanaka kune imwe nyama. Nekugadzirira kwezvinhu zvakadai:

1. Bhakoni - 6 zvimedu.
2. Cheese - 70 g.
3. Garlic - 2 clove.
4. Mbatata - 7 pcs.
5. Munyu.
6. Thyme.

Mazamu angu uye akacheka kuita zvikamu zviviri, pane imwe yadzo tinoisa chidimbu chechi uye chiduku chakaonda chegoriki. Tinoisa hafu yechipiri pamusoro uye tiiputire mukapu yebhekoni, tichiwedzera twigu re thyme. Mbatata imwe neimwe yakaputirwa mumapuranga uye inotumirwa pane grill. Bika ndiro iyo kwemaminitsi makumi mana.

Mbatata pa skewers

Jaya mbatata inogona kubikwa nebhekoni pane skewers. Kugadzirira iwe unoda:

1. Salo - 150 g.
2. Mbatata - 0,5 kg.
3. Garlic - 4 pcs.
4. Olive mafuta.
5. Soy muto - 2 tbsp. L.
6. Leaf laurel.

Usati wagadzirira skewers zvakakosha kuvhara mumvura. My mbatatisi uye yakaomeswa, tinoita masango mukati maro nebanga. Sakanidza soy sauce uye mafuta muhombodo, dhaira mbatatisi mugadzirisa, uisiye kwehafu yeawa. Pashure pemaminitsi makumi matatu, tuber inogona kutorwa uye yakaomeswa ne napkins.

Salo ikacheka kuva mahwendefa maduku. Zvadaro tambo mbatatisi pane skewer, kushandura nezvidimbu zvebhekoni uye garlic. Isu tinopedza ndiro kusvikira tagadzirira pane grill.

Sautéed yemiti

Zvimwe zvinonaka zvinonaka zvinonaka kubva mumiriwo yakabikwa. Muchikwata chemukadzi wega wega wega anofanira kuva mapeji ekudyara kwezvirimwa kwezviitiko zvose. Iyo yakanakisisa ndiro yezhizha inogona kuva mutezo, nokuda kwegadziriro iyo inokodzera chero mimwe miriwo inowanika mufiriji. Saute inogona kubikwa muchoto kana mupani rinopisa. Chimwe chinhu chikuru chechidya ndechekuti miriwo inodzwa mumvura yavo pachavo uye panguva imwechete inochengetedza zvinhu zvose zvinobatsira.

Zvimwe:

1. Zucchini.
2. Tsukini.
3. Pepper tsvuku.
4. Chidimbu che oregano.
5. Munyu.
6. ½ teaspoon garlic powder.
7. A teaspoon yeeiiii poda.

Mimwe miriwo yangu uye tambo yakaomeswa. Zucchini uye zucchini zvakagadzirwa muzvindori zviduku, uye pepper tisi, zvakambotora mbeu. Pachando chinopisa gorosi namafuta omuorivhi wakaparadzira miriwo, wedai garlic uye eiii poda, munyu, kufukidza nechifukidzo uye kubika pane moto wakadzika kwemaminitsi manomwe. Yakagadzirirwa ndiro inoshandiswa patafura mumamiriro ekupisa. Kana uchida, iwe unogona kuifukidza nemidhi.

Zucchini ne mbeu yesame

Kubva kune zukini unokwanisa kugadzira yakanaka kune imwe yega, iyo ichave yakanakisa kuwedzera kune nyama nehove.

Zvimwe:

1. Zucchini - 2 pcs.
2. Sesame - 150 g.
3. Rimwe dza.
4. Mafuta anogadzirwa.
5. Munyu.
6. Soy muto - 2 tbsp. L.
7. Starch - 4 tbsp. L.

Squash uye woma tauro, uye wobva wapinda muzvindori. Muzvishongo upe soy sauce uye usanganise nevatashi, wedzerai mazai. Whisk zvose zvinoshandiswa kusvikira huwandu hwehuwandu hwakawanikwa. Tinoisa zukini mundiro uye tinosanganisa. Preheat ganda rinopisa pamusoro pemhepo inopisa uye uwedzere mafuta emiriwo. Zvadaro mumwe nemumwe tinotora zvimedu zvemaruvati kubva pani, paniruem iwo muSesame uye oaisa mune pani inopisa. Fry chidimbu chimwe nechimwe kubva pamativi maviri kusvika zvisinganyatso kuve zvakasvibiswa.

Mbatata nepuroplant

Kutungamirira hurukuro pamusoro pekuti inonaka sei kubika miriwo, zvakakosha kukuyeuka chikafu chakaita semamatei neyplant. Kubika, tinoda:

1. Mashiro - 2 zvidimbu.
2. Anyanisi - 2 pcs.
3. Mbatata - 5-6 zvidimbu.
4. Karoti - 1-2 pcs.
5. Zvinonhuwira uye munyu.

Mbatatisi inocheneswa uye inogurwa muzvipfeko, zvino tinovatumira panopisa gorosi nemafuta ezviyo. Zvadaro maAubergine akachekwa kuita zvindori zvehafu, uye makaroti anotsvedzwa (iwe unogona kuaisa muzvidimbu).

Pakati pegadziriro tinotumira karoti kumatezi, uye mushure mechinguva tinowedzera muroplant. Solim miriwo yekuravira, nguva nenguva inopindira. Mushure memaminitsi gumi, unogona kuwedzera anyanisi yemiriwo. Isu tinopedza ndiro kusvikira tagadzirira, mushure mokudaro tinoita kuti iite. Mumaminitsi mashanu zvinogona kushandiswa patafura. Iyi shanduro yekubika miriwo inonakidza zvikuru kupfuura nguva dzose yakabikwa mbatata.

Panzvimbo yemushure

Muchikamu chedu, takaunza ndiro shoma shoma kubva mumiriwo. Mapepa acho akajeka uye haadi kuti mari inokosha. Miti ndeyedu isu zvokudya chikuru uye mavhithamini. Kubva kwavari unogona kubika zvinonaka zve saladi, zvinopedza zvokudya, kurutivi rwemavira. Usaita kunze kwavo uye kubika yekutanga ndiro. Miti yakawanda kwazvo zvokuti, kuburikidza navo, unogona kuwana zvakasiyana siyana zvezvokudya, kusanganisa zvigadzirwa nekugadzirira nemashizha akasiyana uye nguva. Muzvokudya zvedu zvezuva nezuva zvinofanira kunge zviripo nhamba inodikanwa yazvo. Nokudaro, muchitoro, mukadzi wese weimba anofanira kuva nehuwandu hwemapfudze kubva mumiriwo kune dzimwe nguva.