Dundkiyo ili ndi mavitamini ambiri ndi zinthu zina, motero imawerengedwa kuti ndi imodzi mwazinthu zomwe zimapanga menyu. Dzungu ndi wolemera kwambiri mu vitamini C, kotero akatswiri amalimbikitsa ana kuti alimbikitse chitetezo. Komanso zamasamba omwe ali ndi vitamini t, chifukwa chomwe thupi limasavuta kuchepetsa chakudya cholemera. Zogwiritsa ntchito ma dzungu pafupipafupi zimathandiza kupewa kuchepa magazi, kusintha magazi ndi mafupa. Pali mavitamini A, B, D, E, F, PP mu dzungu. Ndikulimbikitsidwa kukhala nawo kwa anthu omwe akulimbana ndi anthu onenepa kwambiri, chifukwa magalamu 100 a malonda ali ndi 22 kcal okha.
Dzungu ginger msuzi
Zosakaniza: 700 g wa dzungu zamkati, 10 g wa ginger, 700 ml - 1 l ya msuzi wa masamba, mutu umodzi, 2 cloves mafuta a adyo, mafuta a masamba, mchere.
Njira Yophika: Dzungu kudula mu ma cubes ang'onoang'ono ofanana. Anyezi ndi ginger bwino kuwaza, kudumpha adyo kudzera mu adyo. Dzungu, anyezi ndi ginger adakulungidwa mu msuzi kapena poto wophika. Mutha kutenga mphika wa dongo. Thirani masamba ndi mafuta ndikutumiza kuti muthe kutchera mpaka madigiri 180 mu uvuni osachepera mphindi 30. Pamene dzungu lakonzeka, pezani mafuta ambiri, ndikusunthira mu blender, kuwonjezera adyo ndi mchere pamenepo, ndikuyamba kumenyedwa, pang'onopang'ono kuwonjezera msuzi wokusankhirani. Musanatumikire, onjezani ku msuzi wowawasa kirimu wowawasa ndi kuwaza ndi amadyera.
Mu 100 msuzi msuzi - 60 kcal
Mipira phala ndi dzungu
Chithunzi: pixabay.com/ru.
Mipira phala ndi dzungu
Zosakaniza: 100 g wa pshon, 200 g dzungu mzungu, 1 chikho cha mkaka, mchere, shuga.
Njira Yophika: Dzungu mosasamala kudula, kutsanulira ndi madzi ndikuphika mpaka zofewa zili ndi pafupifupi mphindi 20. Moite imakhazikika bwino. Kudzaza ndi madzi. Madzi ayenera kutengedwa mu 1: 2 mwachidule (mapira). Ndikwabwino kuphika mu sucepan yokhala ndi pansi, pansi pa chivindikiro ndi pamoto wochepa. Pamene dzungu wakonzeka, kukhetsa madzi ndikupanga puree ndi blender kapena malo wamba. Lumikizani phala ndi dzungu, onjezani shuga, tsanulirani mkaka, sakanizani bwino ndikuyika pachitofu. Perekani phala kuti muchoke mphindi 10-15. Kukoma kumakhala kofatsa kwambiri ngati phala sikuti mudzaze mkaka, koma zonona. Muthanso kuwonjezera zipatso zouma, wokondedwa.
Mu 100 g kashi - 102 kcal
Dzungu casserole ndi kanyumba tchizi
Chithunzi: pixabay.com/ru.
Dzungu casserole ndi kanyumba tchizi
Zosakaniza: 600 g dzungu meakty, 600 g
Thonje tchizi (9%), 200 g shuga, mazira 4, mchere, batala, ѕ kapu ya kirimu wowawasa.
Njira Yophika: Dzungu kudula mu cubes, kugona tulo ndi shuga ndikuthira madzi kuti iye aphike pang'ono. Mphete mpaka kukonzekera (nthawi zimatengera kukula kwa zidutswa - kuyambira 10 mpaka 25 mphindi). Pangani punkin puree. Khoto tchizi lamchere ndikusakaniza ndi kirimu wowawasa. Lumikizani dzungu puter ndi tchizi tchizi. Imwani mazira, oyambitsa bwino. Kuphika mawonekedwe ophika. Ikani tchizi tchizi-kupopera kusakaniza ndikuyika uvuni kwa mphindi 30 mpaka 40 kuti atenthe madigiri 180.
Mu 100 g ya casserole - 150 kcal