Izindlela zokupheka ezinhlanu zesobho ezinama-calories angaphansi kwama-200

-Delile

• 1. Isobho senyama yenkomo ene-mandioquinha
• 2. Isobho Lethanga ngeCurry
• 3. Isobho leNkukhu Elula elinoGinger
• 4. UCarrot Cream
• 5. Isobho Lethanga Nenkukhu

Amasobho angabahlanganyeli abakhulu bokudla, ngoba acebile ngezakhamzimba ezinjengevithamini namaminerali, futhi anama-calories aphansi. Ngaphezu kwalokho, kulula ukushintsha ukunambitheka kwesobho ngalinye bese ufaka izithako ngomphumela we-thermogenic, njengepelepele nojinja, okusheshisa imetabolism futhi kukhuthaze ukwehla kwesisindo.

Isobho lingasetshenziselwa ukuthuthukisa ukusebenza kwamathumbu futhi linikeze izingxenye ezinkulu zezakhamzimba emzimbeni, lisetshenziswa kakhulu ekudleni okukhipha ubuthi emzimbeni. Zingabanda kalula, zilethe ukusebenziseka nejubane lapho zilambile.

Okulandelayo izindlela zokupheka ezinhlanu zamasobho ane-kcal engaphansi kwama-200 ezosetshenziselwa ukunciphisa isisindo.

1. Isobho senyama yenkomo ene-mandioquinha

Lesi sobho sikhiqiza cishe ama-servings ama-4 ane-200 kcal ekukhonzeni ngakunye.

Izithako:

• 300 g wenyama yomhlabathi;
• 1 isipuni samafutha omnqumo;
• 1 anyanisi ogayiwe;
• 2 izaqathe ezigayiwe;
• I-mandioquinha egayiwe engu-1;
• 1 isithombo sebhitrudi esigayiwe;
• 1 isipinashi;
• Iphakethe elilodwa le-watercress;
• Usawoti kanye nopelepele ukunambitha.

Imodi yokulungiselela:

Sula inyama emafutheni omnqumo bese ufaka u-anyanisi uze ube nsundu ngegolide. Faka imifino bese uyiyeka ipheke imizuzu emi-5. Faka isawoti nosawoti ukunambitha bese ufaka amanzi aze ambozwe. Pheka ngokushisa okuphansi kuze kube yilapho imifino ithenda. Susa ekushiseni bese ukhonza. Uma uthanda, ungashaya isobho ku-blender ukuze ube nokuthungwa kokhilimu.

2. Isobho Lethanga ngeCurry

Lesi sobho sikhiqiza i-1 kuphela futhi cishe i-150 kcal. Uma ufisa, ungangeza isipuni esingu-1 seshizi ogayiwe ngaphezulu, esizoshiya ukulungiswa cishe ngama-kcal angama-200.

Izithako:

• Isipuni esingu-1 samafutha omnqumo
• 1 anyanisi ophakathi, oqoshiwe
• 4 izinkomishi izingcezu zamathanga
• Ilitha elilodwa lamanzi
• 1 ingcosana ye-oregano
• Usawoti, upelepele we-cayenne, i-curry, iparsley nesage ukunambitha

Imodi yokulungiselela:

Songa u-anyanisi emafutheni omnqumo bese ufaka ithanga. Faka usawoti, amanzi nezinongo. Pheka kuze kuphekwe kahle ithanga. Lindela ukufudumala bese ushaya i-blender. Lapho udla, phisa isobho nge-oregano bese ukhonza neparsley.

3. Isobho leNkukhu Elula elinoGinger

Lesi sobho sikhiqiza izingxenye ezi-5 ezinama-kcal angaba ngu-200 kwisinye.

Izithako:

• 500 g webele lenkukhu
• 2 utamatisi omncane
• Ama-clove amathathu kagalikhi
• 1/2 anyanisi ogayiwe
• Ucezu olu-1 lwejinja egayiwe
• 2 wezipuni ushizi okhilimu omncane
• 1 idlanzana leminti
• 4 wezipuni of utamatisi akhiphe
• usawoti kanye neparsley ukunambitha

Imodi yokulungiselela:

Songa u-anyanisi nogalikhi emafutheni omnqumo. Beka inkukhu isikwe ama-cubes ukuyisusa, engeza okukhishwe utamatisi, utamatisi, i-mint nengxenye yengilazi yamanzi. Lapho upheka, engeza ujinja ogayiwe. Lapho inkukhu iphekiwe, shaya konke ku-blender kuze kube ukhilimu. Thatha futhi emlilweni, engeza usawoti, iparsley ne-curd. Hlanganisa imizuzu engu-5 bese ukhonza. Nakhu ukuthi ungayisebenzisa kanjani i-ginger ukunciphisa umzimba.

4. UCarrot Cream

Le recipe ikhiqiza izingxenye ezine zesobho nge-150 kcal.

Izithako:

• Izaqathe eziyi-8 eziphakathi
• 2 amazambane aphakathi
• 1 anyanisi omncane, oqoshiwe
• I-clove e-1 egalikhi egayiwe
• 1 isipuni samafutha omnqumo
• Usawoti, upelepele, iphunga eliluhlaza kanye ne-basil ukunambitha

Imodi yokulungiselela:

Brown brown anyanisi oqoshiwe nogalikhi emafutheni omnqumo Faka izaqathe namazambane aqoshiwe, umboze cishe u-1 no 1/2 wamalitha amanzi. Shiya emlilweni omncane kuze kuphekwe imifino. Shaya konke ku-blender bese ubuyisela ukhilimu epanini, ufake izinongo ezifana nosawoti, upelepele, iphunga eliluhlaza kanye ne-basil. Bilisa imizuzu embalwa bese ukhonza.

5. Isobho Lethanga Nenkukhu

Le recipe ikhiqiza izingxenye ezi-5 zesobho nge-150 kcal.

Izithako:

• Isipuni esingu-1 samafutha kakhukhunathi
• 1 anyanisi omncane, ogayiwe
• Ama-clove amabili kagalikhi ochotshoziwe
• 1 kg wamathanga aseJapan asikwe ngamacube (cishe izinkomishi ezi-5)
• 300 g womdumbula
• 4 izinkomishi zamanzi
• Usawoti kanye nopelepele ukunambitha
• 1 inkomishi ubisi olunamafutha
• 2 wezipuni ushizi okhilimu omncane
• I-150 g yenkukhu ephekwe ngamabhubhu amancane kakhulu
• Isipuni esingu-1 sika-parsley oqoshiwe

Imodi yokulungiselela:

Sishisa uwoyela kakhukhunathi bese ufaka u-anyanisi nogalikhi kube nsundu. Faka ithanga nemandioquinha, amanzi, usawoti, upelepele bese upheka imizuzu engama-20 noma kuze kube yilapho ithanga selithambile. Shaya ku-blender uze uthole ukhilimu ofanayo, bese ufaka ubisi bese ushaya okunye. Faka i-curd, iparsley nenkukhu ephekiwe, uvuselele kahle. Khonza ushisayo.

Ukuze usebenzise amasobho ukuze uzuze, nansi indlela yokuqedela ukudla kwesobho.