Iisuphu zokupheka ezi-5 ezineekhalori ezingaphantsi kwama-200

Umxholo

• 1. Isobho senyama yenkomo kunye ne-mandioquinha
• 2. Ithanga Soup kunye Curry
• 3. Isuphu yenkukhu ekhanyayo enejinja
• 4. Ikherothi Cream
• 5. Ithanga Soup kunye Chicken

Iisuphu zidibene kakhulu nokutya, njengoko zityebile kwizakhamzimba ezinjengeevithamini kunye neeminerali, kunye neekhalori eziphantsi. Ukongeza, kulula ukwahluka incasa yesuphu nganye kwaye ungeze izithako ezinesiphumo se-thermogenic, ezinje ngepepile kunye nejinja, ezikhawulezisa imetabolism kunye nokukhuthaza ukunciphisa umzimba.

Iisobho zinokusetyenziselwa ukuphucula ukusebenza kwamathumbu kunye nokubonelela ngezahlulo ezinkulu zezondlo emzimbeni, zisetyenziswa kakhulu kwizidlo zedetox. Ziyakhenkceka ngokulula, zizise ukusebenza kunye nesantya xa zilambile.

Oku kulandelayo ziiresiphi ezi-5 zesuphu ezingaphantsi kwama-200 kcal ekufuneka zisetyenzisiwe ukunciphisa umzimba.

1. Isobho senyama yenkomo kunye ne-mandioquinha

Isuphu ivelisa malunga ne-4 servings kunye ne-200 kcal kwinkonzo nganye.

Izithako:

• 300 g yenyama yomhlaba;
• 1 icephe yeoyile yomnquma;
• 1 itswele egayiweyo;
• 2 iminqathe egayiweyo;
• I-mandioquinha egayiweyo;
• 1 i-beet egayiweyo;
• 1 ispinatshi;
• Ipakethi enye ye-watercress;
• Ityuwa kunye nepepile ukungcamla.

Imo yokulungiselela:

Songa inyama kwioyile yomnquma kwaye yongeze itswele de ibe nsundu ngegolide. Yongeza imifuno kwaye mayipheke imizuzu emi-5. Ityuwa kunye nepepile ukungcamla kunye nokongeza amanzi de ugqunywe. Pheka phezu kobushushu obude kude kube yimifuno ithenda. Susa ekushiseni kwaye usebenze. Ukuba ukhetha, ungayibetha isuphu kwi-blender ukuze ubenekhrimu yokuthungwa.

2. Ithanga Soup kunye Curry

Isuphu ivelisa i-1 kuphela kwaye i malunga ne-150 kcal. Ukuba unqwenela, ungadibanisa icephe eli-1 lesonka samasi ngaphezulu, eshiya amalungiselelo malunga nama-200 kcal.

Izithako:

• 1 icephe yeoli yeoli
• 1 itswele eliphakathi, lisikiwe
• Iikomityi ezine zeengceba zethanga
• Ilitha enye yamanzi
• Ipini enye ye-oregano
• Ityuwa, ipepile yecayenne, ikheri, iparsley kunye nesilumko ukuze ungcamle

Imo yokulungiselela:

Songa itswele kwioyile yomnquma kwaye emva koko yongeza ithanga. Yongeza ityuwa, amanzi kunye neziqholo. Pheka de ithanga liphekwe kakuhle. Lindela ukufudumala kwaye ubethe i-blender. Xa usitya, yiphindaphinde isuphu nge-oregano kwaye ukhonze neparsley.

3. Isuphu yenkukhu ekhanyayo enejinja

Isuphu ivelisa izahlulo ezi-5 malunga ne-200 kcal nganye.

Izithako:

• 500 g webele lenkukhu
• 2 iitumato ezincinci
• Iigloves ezi-3 zegalikhi
• I-1/2 i-anyanisi egayiweyo
• Ingcezu enye yejinja egayiweyo
• Iipunipoli ezi-2 zetshisi ekhanyayo
• Isandla esinye seminti
• Iipuniwe ezi-4 zokukhutshwa kwetumato
• ityuwa kunye neparsley ukunambitha

Imo yokulungiselela:

Saute i-anyanisi kunye negalikhi kwioli yeoli. Beka inkukhu esikwe kwiityhubhu ukusarha, yongeza isicatshulwa setumato, iitumato, ityeleba kunye nesiqingatha seglasi yamanzi. Xa upheka, yongeza ijinja egayiweyo. Xa inkukhu iphekwe, shaya yonke into kwi-blender de ibe bukhrim. Thatha ngomlilo kwakhona, yongeza ityuwa, iparsley kunye ne curd. Gquba imizuzu emi-5 kwaye ukhonze. Nantsi indlela yokusebenzisa ijinja ukunciphisa umzimba.

4. Ikherothi Cream

Le recipe ivelisa izahlulo ezi-4 zesuphu malunga ne-150 kcal.

Izithako:

• I-8 yeminqathe ephakathi
• 2 iitapile eziphakathi
• 1 itswele encinci, enqunqiweyo
• 1 i-clove yegalikhi egayiweyo
• 1 icephe yeoyile ye-olive
• Ityuwa, ipepile, ivumba eliluhlaza kunye nebasil yokungcamla

Imo yokulungiselela:

Brown i-anyanisi ecoliweyo kunye negalikhi kwioyile ye-olive. Yongeza iidroti kunye neetapile, gubungela malunga ne-1/1/2 yeelitha zamanzi. Shiya kubushushu obude kude kuphekwe imifuno. Betha yonke into kwi-blender kwaye ubuyisele ukhilimu epanini, ukongeza iziqholo ezinje ngetyuwa, ipepile, ivumba eliluhlaza kunye nebasil. Bilisa imizuzu embalwa kwaye ukhonze.

5. Ithanga Soup kunye Chicken

Le recipe ivelisa izahlulo ezi-5 zesuphu malunga ne-150 kcal.

Izithako:

• 1 icephe yeoyile yekhokhonathi
• 1 itswele encinci, egalelwe
• Iigloves ezi-2 zegalikhi etyunyuziweyo
• 1 kg yethanga laseJapan elisikwe kwiityhubhu (malunga neekomityi ezi-5)
• I-300 g yecassava
• Iikomityi ezine zamanzi
• Ityuwa kunye nepepile ukungcamla
• 1 ikomityi yobisi olunotyiwayo
• Iipunipoli ezi-2 ezikhanyayo zetshizi
• I-150 g yenkukhu ephekwe kwiityhubhu ezincinci kakhulu
• 1 icephe iparsley enqunqiweyo

Imo yokulungiselela:

Fudumeza ioyile yekhokhonathi kwaye ungeze itswele kunye negalikhi ibrown. Yongeza ithanga kunye ne-mandioquinha, amanzi, ityuwa, ipepile kwaye upheke imizuzu engama-20 okanye de ithanga lithambe. Ukubetha kwi-blender de ufumane i-cream efanayo, emva koko wongeze ubisi kwaye ubethe ezinye. Yongeza i-curd, iparsley kunye nenkukhu ephekiweyo, ivuselele kakuhle. Khonza ushushu.

Ukuze usebenzise isuphu kwinzuzo yakho, nantsi indlela yokugqibezela ukutya kwesuphu.