Ithanga liqukethe inani elikhulu lamavithamini nezinto zokulandela umkhondo, ngakho-ke kubhekwa njengenye yemikhiqizo eyinhloko yemenyu yezingane. Ithanga licebe kakhulu ku-Vitamin C, ochwepheshe batusa izingane ukuba ziqinise ukungavikeleki. Futhi, imifino iqukethe amavithamini T angavamile, ngenxa yokuthi umzimba kulula ukuwuthola ukudla okusindayo. Ukusetshenziswa njalo kwezitsha zethanga kuzosiza ukuvikela i-anemia, kuthuthukise ukugcwala kwegazi kanye nenqubo ye-bone syntheris. Kukhona amavithamini a, B, D, E, F, PP kuthanga. Kunconywa ukuthi ube nayo kubantu abalwa nokukhuluphala ngokweqile, ngoba amagremu ayi-100 omkhiqizo ane-KCAL engama-22 kuphela.
Isobho lethanga lethanga
Izithako: I-700 g ye-Pumpkin Pulp, i-10 g ye-ginger, 700 ml - 1 l yomhluzi wemifino, inhloko engu-1 yomnsalo, ama-clove ama-2 kagalikhi, uwoyela wemifino, usawoti.
Indlela yokupheka: Ithanga lisike ama-cubes amancane ngosayizi ofanayo. I-anyanisi kanye ne-ginger chop ngokucophelela, weqa ugarlic ngegalikhi. Ithanga, u-anyanisi kanye ne-ginger kufakwe epanini noma epanini lokubhaka. Ungathatha imbiza yobumba. Thela imifino ngamafutha bese uthumela ukufudumeza kuma-degree angama-180 kuhhavini okungenani imizuzu engama-30. Lapho ithanga selilungile, thola i-oveni eningi, ukuguqukela ku-blender, engeza ugarlic nosawoti lapho, bese uqala ukushaya, kancane kancane ungeze umhluzi ekuguqukeni okudingayo. Ngaphambi kokukhonza, engeza kwisobho ukhilimu omuncu bese ufafaza imifino.
Ku-100 ml isobho - 60 kcal
I-Millet porridge ngethanga
Photo: Pixabay.com/Ru.
I-Millet porridge ngethanga
Izithako: I-100 g ye-PSON, 200 g I-Pumpkin inyama, 1 inkomishi yobisi, usawoti, ushukela.
Indlela yokupheka: Ithanga linqunywe ngokunqumela, lithulule ngamanzi bese upheka kuze kuthambe amaminithi cishe imizuzu engama-20. I-Moite ihlelwe kahle. Ukugcwalisa ngamanzi. Amanzi kufanele athathwe ku-1: 2 isilinganiso (amanzi amabele). Kungcono ukupheka epanini elinomugqa obukhulu, ngaphansi kwesivalo nasemlilweni omncane. Lapho ithanga selilungile, khipha amanzi futhi lenze i-puree nge-blender noma i-tuck evamile. Xhuma iphalishi nethanga, engeza ushukela, uthele ubisi, uhlanganise kahle bese ubeka isitofu. Nikeza iphalishi ukushiya eminye imizuzu eyi-10-16. Ukunambitheka kuzoba mnene kakhulu uma iphalishi lingakugcwalisi ngobisi, kepha ukhilimu. Ungangeza futhi izithelo ezomisiwe, uju.
Ku-100 g kashi - 102 kcal
I-Pumpkin Casserole ene-Cottage Cheese
Photo: Pixabay.com/Ru.
I-Pumpkin Casserole ene-Cottage Cheese
Izithako: I-600 g ithanga likini, 600 g
Ushizi we-cottage cheese (9%), 200 g kashukela, amaqanda ama-4, usawoti, ibhotela, gazi ukhilimu omuncu.
Indlela yokupheka: Ithanga linqunywe ama-cubes, lala noshukela bese uthele amanzi ukuze amboze izingcezu kancane. Isitshulu kuze kube ukulungela (isikhathi kuncike ngosayizi wezingcezu - kusuka ku-10 kuye ku-25 imizuzu). Yenza i-pure puree. I-Cottage Cheese inosawoti bese uxuba ngo-ukhilimu omuncu. Xhuma iPumpkin puree ne-cottage shizi. Phuza amaqanda, uvuse kahle kahle. Ukubhaka ukwakheka kokubhaka. Faka ingxube ye-Cottage Cheese-Puplese bese ubeka kuhhavini imizuzu engama-30 ukuya kwengama-40 ukufudunyezwa kuma-degree angama-180.
Ku-100 g we-casserole - 150 kcal