I-Tumpkin iqulethe inani elikhulu leevithamini kunye nezomkhondo, ke ithathelwa ingqalelo enye yeemveliso eziphambili zemenyu yabantwana. I-Tumpkin ityebile kakhulu kwiVitamin C, ke iingcali zincomeza abantwana ukuze bomeleze ubumgogo. Kwakhona, imifuno iqulethe i-vithamin t, enkosi apho umzimba unokuba lula ukubeka ukutya okunzima. Ukusetyenziswa rhoqo kwethanga lethanga liya kunceda ukukhusela i-anemia, ukuphucula inkqubo yegazi kunye ne-bone synthesi. Kukho iivithamini A, B, D, E, F, PP kwithanga. Kucetyiswa ukuba nayo kubantu abalwa kakhulu, kuba iigram ezili-100 zemveliso zinee-22 ze-KCAL kuphela.
I-Tumpkin Ginger isobho
Izithako: I-700 g ye-pumpkin Pulp, i-10 g ye-Ginger, i-700 ml - 1 l yomhluzi wemifuno, intloko-2 ye-2 yeoyile, ityiwa yemifuno, ityiwa.
Indlela yokupheka: I-Tumpkin inqunyulwe kwii-cubes ezincinci zobukhulu obufanayo. I-anyanisi kunye ne-ginger kakuhle i-chop, skip igalikhi kwigalikhi. I-Tumpkin, i-anyanisi kunye ne-ginger isongelwe kwi-saucepan okanye kwipani yokubhaka. Ungathatha imbiza yodongwe. Gcwalisa imifuno ngeoyile kwaye uthumele ukufudumeza ukuya kwi-180 degrees ye-oveni ubuncinci imizuzu engama-30. Xa i-thampkin ilungile, fumana i-oveni enkulu, iguquka kwi-blender, yongeza igalikhi kunye netyuwa apho, kwaye iqalise ukubetha, ngokuthe ngcembe ukongeza ukungangqinelani okufunekayo. Ngaphambi kokuba ukhonze, yongeza kwi-isup cream emuzi yesobho kwaye ifafa i-greens.
Kwi-100 ml isomp - 60 KCal
I-Millet Porridge ngethanga
Ifoto: Pixabay.com/ru.
I-Millet Porridge ngethanga
Izithako: I-100 g yePSOn, i-200 g pumpkin inyama, 1 ikomityi yobisi, ityuwa, iswekile.
Indlela yokupheka: I-pumpkin inqunyulwe ngokungqongqo, igaleleke ngamanzi kunye nokupheka kude kube yimizuzu engama-20. Ukuhamba kakuhle kugcwele kakuhle. Ukugcwalisa ngamanzi. Amanzi kufuneka athathwe kwi-1: 2 ratio (amanzi emilenze). Kungcono ukupheka kwi-saucepan enezantsi, phantsi kwesivalo kunye nomlilo omncinci. Xa i-thampkin ilungele, ikhupha amanzi kwaye yenza i-puree kunye ne-blender okanye i-tuck eqhelekileyo. Qhagamshela i-porridge kunye nethanga, yongeza iswekile, galela ubisi, xuba kakuhle kwaye ubeke isitovu. Nika i-porridge ukushiya eminye imizuzu eli-10-15. Incasa iya kuba nentando engaphezulu ukuba i-porridge ayisizalise ubisi, kodwa i-cream. Unokongeza iziqhamo ezomileyo, sithandwa.
Kwi-100 g kashi - i-102 kcal
I-Pumpkin Casserole nge-cottage cheese
Ifoto: Pixabay.com/ru.
I-Pumpkin Casserole nge-cottage cheese
Izithako: I-600 G Pumpkin Meakty, 600 g
I-Cottage Cheese (9%), 200 g yeswekile, amaqanda ama-4, ityiwa, ibhotolo, ѕ iglasi ye-cream emuncu.
Indlela yokupheka: I-Tumpkin inqunyulwe kwii-cubes, ilala iswekile kwaye igalele amanzi ukuze igubungele kancinci. I-Stew kude kube kukulungela (ixesha kuxhomekeke kubungakanani bamaqhekeza - ukusuka kwimizuzu eli-10 ukuya kwengama-25). Yenza i-pumpkin puree. I-Cottage Cheese ityiwe kwaye idibanise ne-cream emuncu. Qhagamshela i-pumpkin pumpkin upese kunye ne-cottage cheese. Sela amaqanda, ushukumisa kakuhle. Ukubhaka ubume bokubhaka. Beka umxube we-cottage-pumps yomngxunya kwaye ubeke i-oveni kangangemizuzu engama-30 ukuya kwengama-40 ukuba ifudusele kwiidegrees ezili-180.
Kwi-100 g ye-casserole - i-150 kcal