Izidakamizwa zibiza umnkantsha wemifino imifino eyisimangaliso ukuze izuze emzimbeni womuntu lapho ilahlekelwa isisindo. Yingakho kunezindlela zokupheka eziningi zokudla okunciphisa kusuka ku-zucchini.
Iyini ukusetshenziswa kwezitsha ezincinci ezivela kuma-courgettes?
I-Zucchini ivame ukuqhathaniswa nekhukhamba, kodwa lezi zitshalo ziqukethe amanzi aphezulu - cishe ama-95%. Ngakho-ke, okuqukethwe kwekhalori yekhukhamba, ye-zucchini, iphansi kakhulu - cishe i-kcal 20. Nokho, amavithamini, usawoti kanye nezinye izingxenye zucchini ziqukethe eziningi. Okubaluleke kakhulu ekulahlekeni kwesisindo ngamavithamini weqembu B , ngoba zidingekile ukuze kusetshenziswe i-metabolism, kanye ne-potassium ne-magnesium, eyenza inhliziyo ye-muscle ibe namandla kakhulu futhi ikhululeke kakhulu, njalo ihlushwa isisindo esiningi.
I-Zucchini - lokhu kuyi-brush yangempela yomzimba. Ukhulula ngokuphelele amathumbu avela emasimini emikhiqizo yemfucuza, futhi ususe futhi uketshezi okwedlulele futhi ubuyekeze ibhalansi yamanzi usawoti. Ukuqeda "i-ballast" akuqinisekisiwe nje ukuthi kunciphisa isisindo, kodwa kuyasiza ekuqedeni i-cellulite , eyaziwa, eyenzeka ngabesifazane abancanyana.
Ukupheka kwezinto zokudla zokunciphisa umzimba kusuka ku-zucchini
Ukudla okunomsoco we-zucchini kubonakala kahle ngesikhathi lapho lezi zitshalo zikhula ngokukhulayo. Ukuqoqa i-zucchini kufanele kube yilapho kutholakala ukuvuthwa, kuze kube yilapho isikhumba sabo sincane futhi sithenda (njengekhukhamba). Sika isikhumba uma udala izitsha zokudla kusuka ku-zucchini ukuze ulahlekelwe isisindo akufanele kube - kuqukethe izinto eziningi eziwusizo.
I-Stew of zucchini
I-Zucchini ihlanganiswe ngokugcwele nayo yonke imifino, ngakho-ke isitsha esilula kakhulu sokudla siyisitshalo semifino ye-zucchini kanye neyintandokazi. Ngokuvamile, uma ufuna ukunciphisa umzimba, akufanele usebenzise kabi amazambane, i-peas nezinye izithako eziqukethe isitashi. Ngaphandle kwe-ragout, kuyoba neprotheyini ingxenye - isifuba sezinkukhu, inyama ye-turkey, yenkomo.
Izithako:
- imifino - 500 g;
- Inkukhu yenkukhu - 1 pc;
- amanzi - 1 ingilazi;
- amafutha yemifino - izipuni ezimbili;
- usawoti nezinongo.
Ukulungiselela
Imifino nesifuba sinqunywa ngamagubhu bese efakwa epanini elijulile lokuthosizela, ligacekile, lengeze izinongo futhi uthele amanzi. Beka isobho phezu kokushisa okuphakathi bese upheka kuze kuphekwe.
I-pizza ne-zucchini
Ngokudla okuncane okuyi-carb ngosizo lwe-zucchini ungalungisa i-pizza esiphundu, futhi yilo mifino ewusizo efaka inhlama.
Izithako:
- i-zucchini encane - i-1 pc.
- iqanda - ucezu olu-1;
- ushizi - 100 g;
- inyama ebilisiwe - 100 g;
- utamatisi - ama-2 ama-pcs .;
- anyanisi - ucezu olulodwa;
- imifino - 30 g;
- usawoti.
Ukulungiselela
I-squash grate bese ucindezela, engeza iqanda kanye nosawoti omncane kumazambane ahlambulukile, hlanganisa kahle bese ubeka inqwaba yamaphepha ephepheni, bese ubeka ungqimba. I-"base base" ye-zucchini ye-pizza ibhake kancane kuhhavini. Khona-ke "isisekelo" se-pizza sifafaza ngamakhambi, utamatisi oqoshiwe, u-anyanisi, inyama ebilisiwe, ushizi bese ubeka ubhaki kuze kuphekwe.
Pancakes nge-zucchini
Ukunciphisa i-caloric okuqukethwe i-zucchini kunganakwa kunoma yisiphi isitsha - ezinesobho esikhundleni samazambane, ku-casseroles yemifino, inhlama ye-pancake. Ikusasa elihlwabusayo kakhulu - i-omelette ne-zucchini.
Izithako:
- i-courgette - 200 g;
- iqanda - izingcezu ezimbili;
- imifino - 20 g;
- amafutha yemifino - izipuni ezimbili;
- usawoti.
Ukulungiselela
Ukuze uhlanganise i-zucchini, ukuhambisa i-puree ngamaqanda, usawoti, engeza imifino. Thela ingxube yeqanda neqanda epanini lokugcoba lokugcoba bese ubhaka i-omelet kuhhavini.