Zakudya za Mediterranean - menyu ya sabata, maphikidwe

Kuti muchotse kulemera kwakukulu popanda vuto la thanzi, muyenera kusankha mosamala zakudya zomwe zili zoyenera. Pakati pa zonsezi mungathe kuwonetsa mndandanda wa zakudya za Mediterranean, zomwe zimakupatsani kuti muwononge mapaundi owonjezera, komanso kuchepetsa kuopsa kwa matenda osiyanasiyana.

Maphikidwe ndi mapepala a zakudya za Mediterranean

Njira iliyonse yochepera thupi ili ndi mfundo zake, zomwe zimayambira, zakudya izi ndizosiyana:

1. Chakudya chamadzulo mumakhala chakudya, chomwe chimapatsa mphamvu tsiku lonse, koma chakudya chamadzulo chikhale chophweka komanso kuphatikizapo mapuloteni ndi ndiwo zamasamba.
2. Chizolowezi cha ndiwo zamasamba ndi osachepera 1 makilogalamu, zonse zopangidwa ndi zophika.
3. Kuwonjezera pa chakudya chambiri chachikulu, m'pofunika kuwonjezera zakudya zosakanizika pamasamba a zakudya za Mediterranean kwa mlungu umodzi, zomwe mtedza, zipatso, zipatso, ma yogurt, mandimu ndi kaloti zimagwirizana.
4. Kutha kwa madzi tsiku ndi tsiku ndi 7-8 st. madzi oyera. Ndikofunika kumwa kamodzi musanayambe kudya, zomwe zimakwaniritsa njala.
5. Zakudya zawo ziyenera kuchotsedwa zakudya zokonzedweratu, mkaka wonse, chakudya cholizira ndi zakudya zina zovulaza.

Mndandanda wa zakudya za Mediterranean kulemera kwake zimadalira piramidi ya chakudya. Pansi pali mankhwala omwe ayenera kuikidwa mu zakudya zanu tsiku ndi tsiku. Zili ndi zakudya zowonjezera, monga tirigu, pasitala ndi mkate wochokera ku ufa wambiri. Ngakhale m'masamba a tsiku ndi tsiku muyenera kuika maolivi, mtedza, masamba, zipatso, zitsamba ndi zonunkhira. Pa mlingo wotsatira pali zinthu zomwe zimakulolani kuti musadye katatu pa sabata. Gululi likuphatikizapo nsomba, nyama yowonda komanso mkaka wowawasa. Pamwamba pa piramidi ya chakudya ndi zakudya zomwe zingadye kamodzi pa sabata: nyama yofiira, maswiti, abusa, mbatata, mpunga ndi batala.

Kuwonjezera pa menyu ya mlungu umodzi wa zakudya za Mediterranean, ndiyeneranso kupanga maphikidwe omwe angapangitse mbale zokoma.

Mabala a Biringanya

Chokongola kwambiri, chomwe chidzakongoletsa zonse patsiku ndi phwando.

Zosakaniza:

• biringanya - zidutswa ziwiri;
• tomato - zidutswa zitatu;
• feta - 120 g;
• mafuta a azitona - 1 tbsp. supuni;
• walnuts - 75 g;
• parsley ndi mafuta kuti aziwotcha.

Kukonzekera

Mazira amatsuka ndikudulidwa m'matumba ndi makulidwe a 5 mm. Pakani poto, onetsetsani mafuta ndi mwachangu biringanya pamenepo kwa mphindi ziwiri. kumbali iliyonse. Ikani iwo pa zophimba. Chotsani tomato ku tomato, kenako mudule zamkati ndi zakuda. Gwiritsani ntchito blender, gwiritsani tchizi mafuta ndi masamba. Zotsatira zake, zimakhala zogwirizana mofanana. Gawo lirilonse liyikani supuni 1 ya misa, magawo a phwetekere ndi mtedza, kenaka pendani ma rolls.

Omelette ndi tomato

Njira yabwino pamadzulo, chifukwa mbale ndi yamtima komanso yokoma kwambiri.

Zosakaniza:

• mazira - zidutswa zitatu;
• tomato - 3 ma PC;
• mkaka - 100ml;
• oregano - supuni 1;
• basil - supuni 1;
• mafuta a maolivi - 20 ml;
• masamba, mchere ndi tsabola.

Kukonzekera

Mu poto yophika, mafuta otentha ndi mwachangu zidutswa za tomato zidulidwe mu magawo ndi basil pa mphindi zisanu. Chosiyana, yesani mazira ndi mkaka, ndiyeno, kwa osakaniza opezeka, perekani zonunkhira, mchere ndi masamba odulidwa. Dzira losakaniza lidzathira mu poto, kutseka chivindikiro ndi mwachangu kwa mphindi zisanu.

Peach pudding

Chakudya chokoma, chimene amakonda okonda. Zamakono zogulitsa zili zokwanira 4 servings.

Zosakaniza:

• mapichesi - 300 g;
• cornstarch - 1 chinthu;
• mafuta-50 g;
• shuga - 0.5 tbsp. + 2.5 tbsp. makuni;
• dzira - chidutswa chimodzi;
• mkaka - zinthu 0,5;
• kirimu wowawasa - 2 tbsp. makuni;
• ufa - zinthu 2/3;
• ufa wophika - supuni 1.

Kukonzekera

Mitengo yamapichesi imadula tizilombo tating'onoting'ono, kuwonjezera pa 2.5 p. supuni ya shuga ndi wowuma. Valani moto wawung'ono ndi kubweretsa kwa chithupsa, choyambitsa. Mosiyana, pukutani batala ndi shuga, ndiyeno, kwa misa analandira, kutumiza dzira, mkaka, ufa ndi kirimu wowawasa. Sakanizani mpaka yunifolomu. Mu nkhunguyi, ikani kudzaza ndi kutsanulira mu batter. Kuphika mu uvuni kwa theka la ora.

Menyu ya zakudya: