Iyo yakaderera yekoriori ndiro yekutakura kurasika haisi iyo mashoma saladi ine jemusi rinopfeka. Izvi zvinogona kusanganisira soups, uye salads, uye inopisa, uye kunyange mamwe marudzi ehupfukuro. Usakanganwa kuti kunyange zvakaderera-calori ndiro, iyo yakawanda yemakrohydrates , zviri nani kusiya imwe hafu yezuva, uye masikati, sarudza mapuroteni nemiriwo.
Mapepa emhando yakaderera-calori zvishoma nezvidyo ndiro
Chimbofunga mapeji ezvokudya zvakaderera mukoriori, uye panguva imwechete ivo vakakodzera kudya kwezuva nezuva uye kwemazuva emitambo.
Saladi ne shrimps (55 kcal per 100 g)
Zvisungo:
- shrimp - 200 g;
- tomato - 1 pc .;
- ChiBulgaria pepper - 0.5 pcs;;
- cucumber - 0.5 pcs .;
- onion - 0.5 pcs;
- mbuu - 1 tbsp. l.;
- mafuta omuorivhi - 1 tsp.
- munyu, pepper - kuravira.
Kugadzirira
Mukati memaminitsi matatu, birai shrimp, peel uye musasa nemamuro wemamuro. Isai miriwo maererano nezvaunoda. Zvose zvikamu zvinoshandiswa, saladhi inoshongedza nemiriwo uye nguva nemuchero wemuti wemamu, mafuta, munyu uye pepper.
Mucheka wewaini nehowa (70 kcal per 100 g)
Zvisungo:
- courgette - 200 g;
- eggplant - 200 g;
- pepper inotapira - 1 pc.;
- mushroom makedheni - 50 g;
- lemon - 0.5 pcs;;
- mafuta omuorivhi - 30 g;
- munyu, pepper, miriwo-kuravira.
Kugadzirira
Pepper akacheka muzvimedu, aubergines uye zucchini - denderedzwa 1-1.5 masikati masikati.Shamba maruva mumupunga weoorivhi, juisi, pepper uye munyu kwemaminitsi makumi matatu nemakumi mana, obika muchoto kwemaminitsi makumi maviri nemakumi matatu. Zvakabikwa mishonga yakaiswa mundiro, ichishandura pakati pavo, inoshongedza ndiro yacho nemashizha nemiriwo, inosasa nemasara e marinade. Izvi zvakaderera-koriori yekutakura kurasikirwa kunogona kuva kudya kwemanheru kana kuti nendima yakasviba kune nyama, huku kana hove.
Low-calorie inopisa ndiro yekurema nekurehwa kwekoriori
Chero ani zvake anokwanisa kutarisa kugadziriswa kwepasi-calori ndiro yekurema kwemahombekanguva munguva shoma. Chinhu chikuru chavo chakavanzika ndechokushandiswa kwezvigadzirwa nemafuta akawandisa, kukanganwa kwemashizha ekushanda, kushandiswa kwemishonga.
Zucchini yakagadzirwa (75 kcal)
Zvisungo:
- zucchini - 500 g;
- Nzombe kana pasi nyama - 250 g;
- tomato - 1 pc .;
- onion - 1 pc.;
- karoti - 1 piece;
- garlic - 2 cloves;
- lemon - 0.5 pcs;;
- mafuta omuorivhi - 30 g;
- munyu, pepper, miriwo-kuravira.
Kugadzirira
Gadzira chikafu kubva kune nyama, anyanisi, karoti, tomato uye garlic, pepper uye munyu. Squash inocheneswa kubva paganda rakasviba, roka mumasvikiro nehupamhi hwe 1.5 cm, kana zvichidikanwa, bvisa demo. Kune rumwe rutivi ruchaisa nzvimbo "bhu" ye nyama yakabikwa, zvinyoronyoro zvinyoronyoro uye zvigadzike patafura yebiki, yakanyorowa namafuta. Dururirai mvura shoma patafura yekubheka, kuitira kuti ivanze maredgette kusvika pakati. Isa gango muchoto uye gadzirira maminitsi makumi matatu nemakumi matatu pakushambidzika kwema 200 degrees.
Pollock, yakabikwa neanisi (75 kcal ne 100 g)
Zvisungo:
- kusungirirwa kweputi - 500 g;
- onion - 1 pc.;
- kirimu yakasviba 10% - 5 maspuniji;
- munyu, pepper - kuravira.
Kugadzirira
Kuisa zviputi zvinoputika, zvigurwa muzvikamu, kuvhara nemunyu nemiti inonhuwira uye kuisa muhomwe yekucheka. Tarisai onion ne semicircles uye mukisi wakasviba. Bika kwemaminitsi makumi matatu. Ihove iyi ndiyo nzira yakanaka yekudya kwemasikati kana kwemasikati.
Kusarudza mapeji mapeji pasi-koriori ndiro yekurema, iwe haugoni kungosiyana-siyana kwekudya pasina kukuvadza mumufananidzo, asiwo kudzivisa kukanganiswa kunowanzovhiringidza avo vanotsvaka kuderedza uremu pazvokudya zviduku uye zvakashata. Kudya zvakanaka kwete nguva nenguva, asi nguva dzose, kuti uwane zvigaro zvichava nokukurumidza zvikuru.