Zakudya zokoma zokhala ndi nsomba zofiira - Chinsinsi chokhala ndi chithunzi chophika ndi dzira * Crossfit

Nsomba zofiira - 100-150 g
Mazira a zinziri - ma PC 3-4.
Curly parsley - kulawa (zokongoletsa)
Tchizi - 100-150 g (titha kusintha ndi curd)
Yogurt yachilengedwe - 50-100 ml
Tsabola wakuda - kulawa
Mchere kuti ulawe
Ndimu - 0.5 ma PC. (msuzi kuchokera ku theka la mandimu)

Mapuloteni 9.9 g
Mafuta 8.1 g
Zakudya 41.2 g

Tikukuwonetsani njira yofanizira yopangira tartlet ndi nsomba zofiira kunyumba. Bukuli lakonzedwa ngati tsatane-tsatane kalozera kotero kuphika n'zosavuta.

Kutumikira Pachidebe: 6-8 Mapangidwe.

Gawo ndi tsatane malangizo

Tartlets zofiira ndi chakudya chokoma, chokoma komanso chopatsa thanzi. Ndizovuta kunyalanyaza zabwino za nsomba zofiira. Kapangidwe kake kali ndi triglycerides (mafuta), omwe ndi othandiza komanso ofunikira m'thupi. Kuphatikiza apo, nsombayi imakhala ndi ma lipid polyataturated omwe amafulumizitsa ndikuchepetsa kuwonongeka kwa mafuta. Mwa zina mwa zinthuzo, tiyenera kudziwa ma omega-3 fatty acids, mavitamini (kuphatikiza PP, A, D, E ndi gulu B), ma micro- ndi macroelements (pakati pawo phosphorous, iron, magnesium, potaziyamu, calcium, mkuwa, manganese, selenium ndi ena), mapuloteni okhala ndi magawo abwino azakudya, amino acid (methionine, leucine, lysine, tryptophan, threonine, arginine, isoleucine ndi ena).

Chida chofunikira pakupanga ndizovala zokometsera (yogurt yachilengedwe ndi tchizi kapena kanyumba kanyumba), yomwe imakhala ndi calcium yambiri. Dzira la zinziri silimagwiritsidwa ntchito pokongoletsa kokha, komanso kukhutitsa thupi ndi mapuloteni ofunikira.

Zotsatira zake, titha kunena kuti mbale ndi chotupitsa choyenera kwa munthu aliyense, ngakhale kwa iwo omwe akufuna kuonda, kuti achepetse thupi kapena omwe masewera a moyo wawo ndi ofunikira.

Tiyeni tichite nawo timapepala tansomba tofiira tofiira. Ganizirani zokhazokha pachithunzichi chithunzi pansipa kuti mugwiritsire ntchito kunyumba.

Gawo 1

Choyamba muyenera kukonzekera nsomba. Iyenera kuthiridwa mchere pang'ono (saumoni, nsomba zam'madzi, nsomba za chum, nsomba za pinki ndi zina zilizonse zomwe zingachite kutengera zomwe mumakonda). Dulani mabwalo kuchokera pazidulazo. Ngati nsombayo ndi yofewa, mutha kugwiritsa ntchito galasi wamba. Ngati sichoncho, muyenera kugwiritsa ntchito mpeni wakuthwa. Komanso konzani ma tartlet nthawi yomweyo.

Gawo 2

Tsopano muyenera kuwira zinziri. Ikani m'madzi otentha, mchere kapena acidified ndi viniga (zidzakhala zosavuta kuyeretsa ku chipolopolo). Wiritsani mazira a zinziri kwa mphindi zisanu ndi ziwiri kapena khumi. Ayenera kukhala owiritsa kwambiri. Ndiye muwachotse m'madzi ndikusiya kuziziritsa pang'ono. Imakhalabe yosenda ndikudula mazira pakati.

Gawo 3

Tsopano mutha kuyamba kusonkhanitsa tartlet yathu. Mulimonse muyenera kuyika chidutswa cha nsomba. Yesetsani kuyisanjikiza kuti muwonetse zokongoletsa zambiri.

Gawo 4

Chotsatira, muyenera kusamalira zovala za tartlet wathu. Tidzafunika yogurt yokometsera, kanyumba tchizi kapena tchizi. Phatikizani zowonjezera. Kenako, sambani mandimu, dulani pakati ndikufinyani madziwo kuchokera theka kulowa muchidebe chovala mkaka. Imatsalira kuwonjezera mchere ndi tsabola wakuda kuti ulawe. Ndibwino kuti mugwiritse ntchito malo atsopano kuti ma tartlet akhale onunkhira komanso pang'ono pang'ono. Sakanizani kuvala bwino mpaka kusalala.

Gawo 5

Ikani supuni ya tiyi ya kuvala curd mu tartlet iliyonse (pamwamba pa nsomba).

Gawo 6

Pamwamba muyenera kuyikira mazira theka la zinziri. Zimangokhala zokongoletsa bwino ndi amadyera. Curly parsley ndi yabwino, koma mutha kugwiritsanso ntchito zitsamba zilizonse.

Gawo 7

Ndizo zonse, ma tartlets okhala ndi nsomba zofiira, mazira a zinziri ndi mavalidwe okonzeka ali okonzeka. Monga mukuwonera, kuwapanga kunyumba pogwiritsa ntchito njira yothandizira pazithunzi ndikosavuta monga kubisa mapeyala. Tumikirani chokopa ndi kulawa. Sangalatsidwani ndi chakudya chanu!