Saladị salads ndị ọrịa shuga 2: nri, nri ememme na menus

Maka onye na-arịa ọrịa shuga, nri a họọrọ nke ọma bụ nkwa nke ịchịkwa shuga ọbara. N'ime ụdị nke abụọ, nke a bụ ọgwụgwọ ọgwụgwọ bụ isi, na nke mbụ, mbelata ihe ọghọm hyperglycemia.

Ekwesịrị ịhọrọ nri maka onye ọrịa dabere na ntụpọ glycemic (GI), nhọrọ ya buru oke ibu. Site na ndepụta nke ngwaahịa a na-anabata, ịnwere ike ịkwadebe nri ezumike maka ndị ọrịa mamịrị, dịka ọmụmaatụ, salads.

Salads nwere ike ịbụ ihe oriri, mkpụrụ osisi na ngwaahịa. Iji mee ka efere dị ụtọ abụghị naanị ụtọ, kamakwa ahụike, ịkwesịrị ịtụle tebụl nke ngwaahịa GI.

Ndekọ glycemic

Echiche nke GI bụ ihe ngosi dijitalụ nke iri glucose n’ime ọbara mgbe ị risịrị otu nri nri. Site n'ụzọ, ka ọ dị ntakịrị, belata obere achịcha nri. Mgbe ị na-edozi nri, nhọrọ nri na-esite na GI.

Na mgbakwunye na ihe ngosi glycemic, ekwesịrị iburu n'uche na ya na ụfọdụ nhazi ngwaahịa, uru ahụ nwere ike ịbawanye - nke a metụtara nduku mashed. Ọzọkwa, a machibidoro ịkwadebe ihe ọicesụ fromụ sitere na mkpụrụ osisi a na-anabata, ebe ọ bụ na ha nwere ike ibute ọrịa hyperglycemia. Ihe a niile bụ n'ihi eziokwu ahụ bụ na site na iji ụdị mkpụrụ osisi a, ọ na - efunyụ eriri, nke na - arụ ọrụ nke nnweta glucose otu ọbara.

Enwerekwa ndị ọzọ, dị ka karọt. Na ụdị adịghị, GI nke ihe oriri bụ 35 PIETA, mana na sie 85 UNITS.

E kee GI ụzọ ụzọ atọ, nke bụ:

ihe ruru 50 PIICES - ala,
50 - 70 PIJI - ọkara,
Site na nkeji 70 na elu - elu.

A na-ahapụ nri na nkezi nke nri onye ọrịa mamịrị naanị oge ụfọdụ, nke a bụ ihe dị iche karịa usoro iwu. Mana ngwaahịa nwere ntanye nke 70 IU na elu nwere ike ibute ọrịa hyperglycemia, nke ga - eduga ntụtụ insulin ọzọ.

Ọ dị mkpa iburu n'uche na nkwadebe nke ngwaahịa onwe ha, a na-anabata ọgwụgwọ ọkụ dị otú a:

obụpde
maka di na nwunye
na ngaji
n'ime ngwa ndakwa nri
na oven
n’ebe osi ite dị nwayọ, belụsọ maka “ighe” ahụ.

Obsdebe iwu a niile, ịnwere ike ịkwadebe nri ezumike maka ndị ọrịa mamịrị 2dị nke 2.

Ngwaahịa salad "mma"

Enwere ike ịkwadebe Salads site na mkpụrụ osisi, akwụkwọ nri na ngwaahịa anụmanụ. Nri a niile kwesịrị ịdị na nri onye ọrịa ahụ kwa ụbọchị. Nri dị ka salad nwere ike ịbụ nri ehihie ma ọ bụ nri abalị, ma ọ bụrụ na agbakwunye na ngwaahịa anụ.

Amachibidoro imeju salads na Mayonezi. Ọtụtụ n'ime sọks ụlọ ahịa, ọ bụ ezie na ha nwere GI dị ala, mana ha nwere oke calorie ma nwee oke ụba cholesterol, nke na-emetụta ahụ ike nke ndị ọrịa mamịrị.

Ọ kachasị mma iji salads jiri obere mmanụ ihe oriri, lemon ihe ọ ,ụ ,ụ, kefir ma ọ bụ yogọt edeghị ya nke ọma. Enwere ike imeju uto nke yogọt na kefir site na ịtinye ose, ala dị iche iche nke ahịhịa ọhụrụ ma ọ bụ galik.

Enwere ike ịkwadebe salad shuga mamịrị site na ụdị akwụkwọ nri nwere obere GI:

tomato
akwa
eyịm
galiki
kabeeji - ụdị nile,
agwa
peas ọhụrụ
ose - akwụkwọ ndụ akwụkwọ ndụ, ọbara ọbara, na-atọ ụtọ,
skwọsh
kukumba.

Ọtụtụ mgbe, salads a na-eji eme ememme na-eji ngwaahịa anụmanụ. Ọ na-amịpụta na nri a na-eju afọ ma nwee ike ije ozi dị ka nri zuru ezu. N'ime ngwaahịa ndị a ka a na-ekwe:

ọkụkọ
toki
anụ ehi
anụ ezi
àkwá (ọ bụghị ihe karịrị otu ugboro kwa ụbọchị),
azụ dị obere - hake, pollock, pike,
Ire anụ
imeju anụ ehi
anụ ọkụkọ.

A na-ewepụ abụba niile na anụ ahụ, nke na-enweghị ihe na-edozi ahụ, mana naanị ụba kọlesterol, na-apụ na ngwaahịa anụ.

Enwere ike iji tebụl nri dị ka salad mkpụrụ mee oriri ezumike maka ndị ọrịa mamịrị. A na-eji yogọt a na-edeghị ede ma ọ bụ ngwaahịa mmiri ara ehi ọzọ (kefir, mmiri ara ehi a bakara, bred). Ọ ka mma iri ya maka nri ụtụtụ, nke mere na glucose na-abanye n'ọbara site na mkpụrụ osisi na-abanye ngwa ngwa.

Mkpụrụ GI dị ala:

strawberries
acha anụnụ anụnụ
mkpụrụ osisi citrus - ụdị nile,
raspberries
apụl
ube
nectarine
piich
aprịkọt
pọmigranet.

Na mkpokọta, enwere ike mejupụta menu ezumike maka ndị ọrịa shuga na ngwaahịa niile dị n'elu.

Salads maka ụdị ndị ọrịa shuga 2 na nri ezumike nwere ike ịbụ isi ihe dị na tebụl ọ bụla. Ntụziaka mbụ ahụ nwere uto a nụchara anụcha, n'ihi ihe ndị a họọrọ nke ọma.

You ga-achọ seleri, kabeji nke Beijing, karọt na mkpụrụ osisi grape ọhụrụ. A na-egbutu akwukwo nri n'ime ibe dị mkpụmkpụ, mkpụrụ osisi mkpụrụ osisi ga-achagharị ma kpoo ya, bee n'ime cubes. Jiri nwayọ ghee ngwakọta niile. Jiri mmanu mmanụ fesa salad ahụ, nke wụsa mmanụ oliv, nke etinyeburu na mkpuru ogwu.

A na-etinye mmanụ ahụ n'ụzọ dị otu a: wunye 100 ml mmanụ n'ime iko iko ma gbakwunye ahịhịa na ngwa nri ndị ọzọ dị ka achọrọ, wepu ya n'ebe gbara ọchịchịrị ruo ụbọchị abụọ na atọ. You nwere ike iji Rosemary, thyme, garlic na chili. Ha niile dabere na mmasị onwe onye. Enwere ike iji akwa oliv a maka salads ọ bụla.

Ntụziaka nke abụọ bụ salad nwere squid na oporo. Maka nkwadebe ya, achọrọ ihe ndị a:

skwid - 2 ozu,
oporo - 100 grams,
otu kukumba ohuru
sie àkwá - 2 PC.,
yogọt adighi - 150 ml,
dil - alaka ole na ole,
galiki - 1 kloovu,
nnu nụrụ ụtọ.

Wepu ihe onyonyo a site na skwid, were mmanu na mmiri salted n’ime nkeji ato. Bee shrimps, belata squid ahụ n'ime ibe. Bee kukumba, bee n'ime nnukwu cubes ya na àkwá. Gwakọta ihe niile mejupụtara, jiri salad sie ya (yogọt, galiki na ahịhịa).

Ije Ozi salad, jiri otutu shrimps na spill nke dil.

Mkpụrụ osisi na-acha uhie uhie salad ga-aba uru ma dị ụtọ. N'ihi agba ya na agba, imeju ejiri na salad ahụ ga-enweta obere akwụkwọ ndụ akwụkwọ ndụ, nke ga-eme ka efere bụrụ ihe ngosi nke tebụl ọ bụla.

uhie uhie - 400 grams,
sie agwa - 200 grams,
anụ ọkụkọ - 300 grams,
ose dị ụtọ - 2 PC.,.
yogọt adighi - 200 ml,
garlic - 2 cloves,
nnu, ala ose oji - nụrụ ụtọ.

Obụpde imeju ruo mgbe esi ya na mmiri nnu. Kpooabeji bechaa, belata nsen na imeju n'ime cubes abụọ, atọ, na ose. Gwakọta ihe ndị ahụ, nnu na ose. Jiri yogọt na galik mee salad ahụ.

Na ọnụnọ nke ọrịa shuga, a naghị atụ aro ya iri chiiz, mana nke a anaghị emetụta tofu cheese, nke nwere obere kalori na GI. Ihe dị na ya bụ na ọ kwadebere ọ bụghị site na mmiri ara ehi dum, kama site na soy. Tofu na-akụ nke ọma na sọks dị mma, nke dị n'okpuru bụ usoro nri maka salad ndị nwere oriri.

Maka salad ịchọrọ:

tofu chiiz - 300 grams,
onye mmeri - 300 grams,
eyịm - 1 pc.,
garlic - 2 cloves,
sie agwa - 250 grams,
mmanụ oriri - 4 tablespoons,
ihendori soy - 1 tablespoon,
pasili na dil - alaka ole na ole,
ngwakọta nke tarragon na thyme - 0,5 ngaji,
nnu, ala ose oji - nụrụ ụtọ.

Iri yabasị na galik ma ghaa obere obere mmanụ n’elu obere ọkụ maka otu nkeji, gbakwunye mọstik bee n’ime Mpekere, kpoo obere ọkụ ruo mgbe esiri ya. Hapụ ka ajụkwa.

Gwakọta ihe niile mejupụtara, jiri salad ihe oriri mee salad ahụ, ị nwere ike olive, tinye ya na mkpịsị ahịhịa, gbakwunye soy sauce. Ka salad ime biya maka opekata mpe ọkara.

Tebụl ezumike

Ọ gaghị ekwe omume iche n'echiche ezumike n'enweghị njedebe “ụtọ” ya. Ndị na-arịa ọrịa shuga nwere ike ịme ezigbo ihe ụtọ dị ka shuga dị ka marmalade ma ọ bụ jelii. Atụla egwu iji gelatin, n'ihi na ọ nwere protein nke anaghị emetụta mmụba shuga ọbara.

Akụkụ akwadoro nke ihe eji megharịa ọnụ dị ka gram 200 kwa ụbọchị, ọ dị mma ka ịghara iji ya na mgbede. N'ime usoro marmalade, ị nwere ike dochie mkpụrụ osisi dabere na mmasị onwe gị.

Maka oru anọ ị ga - achọ:

gelatin ozugbo - otu tablespoon,
mmiri dị ọcha - 400 ml,
sweetener - nụrụ ụtọ.
raspberries - 100 grams,
nwa currant - 100 grams.

Ghaa mkpụrụ osisi na ọnọdụ smoothie site na iji blender ma ọ bụ sieve, gbakwunye ụtọ na 200 ml mmiri. Ọ bụrụ na mkpụrụ osisi dị ụtọ, mgbe ahụ ị nwere ike ịme na-enweghị ya. Na 200 ml nke mmiri oyi, gbanye gelatin ma pụọ ka zaa.

Strain gelatin n'ime mmiri ịsa ahụ ruo mgbe enwetara otu ga-agbanwe agbanwe ruo mgbe lumps niile na-apụ n'anya. Mgbe gelatin bidoro ịgbaji, jiri obere iyi banye na ngwakọta mkpụrụ osisi ahụ, gwakọta ma wepu ya na okpomọkụ.

Gwakọta ngwakọta a na-esi na obere ebu, ma ọ bụ wunye ya n'otu ihe buru ibu, nke nwere ihe mkpuchi n'ihu. Tinye n'ime ebe oyi juputara na awa asatọ.

Ihe eji megharịa ọnụ nwekwara ike ịbụ mmanụ a honeyụ na-enweghị mmanụ shuga, nke a kwadebere na ndabere nke rye ma ọ bụ ntụ ọka oat.
Vidiyo dị n’isiokwu a na-ewepụta usoro ezumike maka ndị ọrịa mamịrị.

Kedu salads maka ọrịa shuga

Nhọrọ nri maka ọrịa shuga bụ usoro dị oke mkpa, ebe ọ bụ na enweghị nri, insulin na ọgwụ iji belata shuga adịghị arụ ọrụ. Maka salad, ịkwesịrị iji ihe mejupụtara anụ ahụ na eriri, vitamin na mineral. Nke a pụtara na ọtụtụ n'ime efere ndị a kwesịrị nri.

Maka ndị ọrịa nwere ụdị shuga nke 2, nde glycemic index nwekwara mkpa. Ọ pụtara ikike ngwaahịa dị iwulite glucose ọbara mgbe oriri. N’akụkụ akwụkwọ nri, ọ dịkarịsịrị ala maka nke ọhụrụ, ndị sie sie ike nwere nkezi na ọbụlagodi elu. N'akụkụ a, nhọrọ kachasị mma ga-abụ ụdị edozi ahụ:

kukumba
mgbịrịgba ose
ube oyibo
Tomato
ahihia - pasili, cilantro, arugula, eyịm akwụkwọ ndụ, letus,
Kapịa ohuru
kabeeji
celery na Jerusalem artichoke.

Anaghị eji salads ụdị shuga dị iche iche eme ya na ụdị ọ mayonnaiseụ mayonnaiseụ mayonnaise na ụdị ejiji ọ bụla gụnyere shuga. Nhọrọ kacha mma bụ mmanụ oriri na ihe ọ juiceụ lemonụ lemon.

Nhọrọ a na-achọghị

Ngwa a na-akwadoghị maka iji ya gụnyere poteto, beets na karọt. Enwere ike iri ha, mana ọnụọgụ dị na efere ekwesịghị gafere 100 g, ma ọ bụrụhaala na ha jikọtara ya na nri protein, mkpịsị akwụkwọ nri, akwụkwọ nri nwere obere glycemic. Maka nkwadebe nke salads nke nwere oria nke abuo, Ezi ntụziaka ekwenyeghi:

osikapa
ndị na-eme achịcha na-eme achịcha ha.
mịrị, aprịkọp na mkpụrụ vaịn a mịrị amị,
anu mara abuba
outal (imeju, ire),
painiapia
unere chara acha
chiiz buru ibu (site na 50%).

Mkpọ peas na ọka, a na-ahapụ agwa ka ọ ghara ịgaghị tablespoon kwa otu. Enwere ike dochie ọtụtụ ngwaahịa na analogues nke nwere otu ụdị ụtọ, mana ọ bara uru maka ahụ:

nduku - Jerusalem atịchok, mgbọrọgwụ nke celery,
osikapa peeled - anụ ọhịa, ụdị uhie ma ọ bụ bulgur,
Mayonezi - yogọt ma ọ bụ obere abụba utoojoo ude, pịa na mọstad,
chiiz - tofu
painiapulu - zukini a kporo aru.

Nke zukini

zukini na - eto - 1 mpempe,
nnu - 3 g
galiki - ọkara otu kloovu,
mmanụ oriri - a tablespoon,
ihe ọ juiceụ lemonụ lemon - a tablespoon,
mmanya - ọkara otu ngaji,
cilantro - 30 g.

Kpoo mmanu galik ghaa ya na nnu, tinye mmanu akwukwo nri. Bee ihechi ahu, gha ya nma (ya ka nma kari onye eme ya) ma were mmanya wusa ya. Kpuchie efere ahụ na zukini na efere ma wepụta ya maka nkeji iri na ise. Igbapu mmiri a na-esi na ya apụta, tinye mmanụ galiki na ihe ọ juiceụ lemonụ lemon. Mgbe ị na-eje ozi, fesaa ya na cilantro nke ọma.

Na ohuru olu

Maka salad ịchọrọ ị were:

ndị isi ọhụụ (ha kwesịrị ịdị ọcha kpamkpam n'enweghị ntụpọ) - 100 g,
akwụkwọ nri - 30 g,
soy ihendori - a tablespoon,
ihe ọ juiceụ lụ wayo - a tablespoon,
mmanụ oliv - ngaji abụọ.

A ga-asa akwa ahụ nke ọma ma sachapụkwa ya kpamkpam. Bee n'ime Mpekere di nkpa. Jiri aka gị gbapu akwụkwọ nri. Beat soy sauce, ihe ọimeụ lụ wayo na bọta na ndụdụ. Wụsa olu na epupụta na n'ígwé na efere, wụsa ha ihendori. Kpuchie ya na efere ma hapụ ya ka ọ gbue ruo minit 15.

Celery salad maka ndị ọrịa mamịrị

Maka ìhè dị ụtọ ma na-enye ume ọhụrụ ịchọrọ:

apụl gbara ụka - 1 mpempe,
ahịhịa nke achara - ọkara,
yogọt na-enweghị ihe mgbakwunye - 2 tablespoons,
walnuts - a tablespoon.

Bee gbue celery na obere cubes ma ọ bụ fesaa grater grater. Kpuchie apụl n'otu ụzọ ahụ. Wụsa yogọt n’elu ma jeere akụ ndị dị n’ime gị mma.

Greek nwere basil green

Maka nke a, otu n'ime salads kachasị mma maka afọ ọhụrụ, ịchọrọ:

tomato - 3 buru ibu,
kukumba - 2 ọkara,
mgbịrịgba ose - abụọ,
feta - 100 g
mkpụrụ oliv - iri
yabasị uhie - ọkara isi,
letus - ọkara otu ụyọkọ,
basil - alaka atọ,
mmanụ oliv - a tablespoon,
ihe ọ fromụ fromụ site na otu ụzọ n'ụzọ anọ nke lemon,
Mọstad - ọkara otu ngafe kọfị.

A na-egbutu akwụkwọ nri niile maka salad n'ime iberibe buru ibu, yabụ na-egosipụta ọhụụ ha n'ụzọ doro anya. E kwesịrị ịkpụ feta ma ọ bụ feta chiiz n'ime cubes, na eyịm - mgbanaka ọkara dị ezigbo mkpa. Jiri mmiri lemon na mmanụ tee mọstad. Dichaa nri ya na akwụkwọ letus, gbanye akwụkwọ nri niile n'elu, jiri akwụkwọ ndụ akwụkwọ ndụ basil chọọ mma, tinye akwa akwa ma mee ka ọ dịkarịa ala minit 10.

Ka anyị mee salad ndị ube oyibo

Ngwaahịa a bara ezigbo uru maka ndị ọrịa nwere ọrịa shuga 2, ebe ọ nwere ntanye glycemic kachasị ala n'etiti mkpụrụ osisi na akwụkwọ nri. Agwakọta abụba na-enweghị afọ ojuju dị n'ime ya na-eme ka ọ ghara ịdị mma n'anya, ụtọ na-atọ ụtọ na-eme ka efere ndị ahụ bụrụ ndo dị mma. Salads nwere ube oyibo dị mma maka afọ ọhụrụ maka ezinụlọ dum, yana ụdị ọrịa shuga 2 kwa ụbọchị. Maka menus kwa ụbọchị, a na-atụ aro ngwakọta nke ube oyibo na ngwa ndị a:

àkwá sie, kukumba, broccoli steamed, bred,
tomato na akwụkwọ nri
mgbịrịgba ose, yabasị na otu tablespoon nke ọka (ọkacha mma oyi kpọnwụrụ),
kukumba, oroma ma ọ bụ ihe ọ lemonụ lemonụ lemon, yabasị akwụkwọ ndụ akwụkwọ ndụ,
greepu, arugula.

Maka afọ ọhụrụ, ị nwere ike esi nri salad siri ike, nke gụnyere beets sie. Ojiji ya nwere oke maka ọrịa shuga, mana na nchịkọta ya na mkpịsị ahịhịa, mkpụrụ na ube oyibo, efere dị otú ahụ ga-enwe ngụkọta ngụkọta afọ glycemic, jiri anụ ahụ dị mkpa mejupụta anụ ahụ. Iji nweta afọ ojuju na nri, ọ ga - enwerịrị ọtụtụ ụtọ - ụtọ, nnu, ire ụtọ, ilu, uto na astringent. Ha niile dị na ụdị salad a; ọ nwere ọdịdị mara mma na uto mbụ.

Maka salad ezumike ị ga-ewere:

ube oyibo - 1 nnukwu mkpụrụ,
letus - 100 g (nwere ike ịdị iche),
tanjerịn - 2 buru ibu (ma ọ bụ 1 ọkara oroma, ọkara mkpụrụ vaịn),
beets - 1 ọkara size,
feta chiiz (ma ọ bụ feta) - 75 g,
pistachios - 30 g
mmanụ olive - 2 tablespoons,
ihe ọ fromụ fromụ sitere na oroma (esiri ya).
lemon na oroma zest - na ngaji,
Mọstad - ọkara otu ngafe kọfị
poppy osisi - kọfị ngaji,
nnu bụ ọkara ngaji kọfị.

Obụpde ma ọ bụ ime beets na oven ma bee n'ime cubes. N'otu ụzọ ahụ Mike feta, ube oyibo peeled. Pistachios dịpụrụ iche na shei ahụ ma mịkpọọ na ebe a na-eghe eghe ruo minit 5. Mpepu nke citrus, nke enwereputara nke mbu ka enwere ike na fim.

Iji nweta ihendori ahụ, gbanye oroma oroma, zest, mọstad, mkpụrụ osisi poppy na obere ite nwere mkpuchi, tinye mmanụ ma maa jijiji nke ọma. Na nnukwu efere dị omimi, gbanye letus, mgbe ahụ cubes feta, beetroot na ube oyibo, gbanye n'elu tangerine na pistachios, wụkwasị akwa.

Maka inweta nkọwa ndị ọzọ banyere uru ube oyibo maka ndị ọrịa nwere ọrịa shuga, lee vidio a:

Ngwaahịa salad "dị mma"

Enwere ike ịkwadebe Salads site na mkpụrụ osisi, akwụkwọ nri na ngwaahịa anụmanụ. Nri a kwesịrị ịdị na nri onye ọrịa kwa ụbọchị.Nri dị ka salad nwere ike ịbụ nri ehihie ma ọ bụ nri abalị, ma ọ bụrụ na agbakwunye na ngwaahịa anụ.

Enwere ike ịkwadebe salad shuga mamịrị site na ụdị akwụkwọ nri nwere obere GI:

tomato
akwa
eyịm
galiki
kabeeji - ụdị nile,
agwa
peas ọhụrụ
ose - akwụkwọ ndụ akwụkwọ ndụ, ọbara ọbara, na-atọ ụtọ,
skwọsh
kukumba.

Ọtụtụ mgbe, salads a na-eji eme ememme na-eji ngwaahịa anụmanụ. Ọ na-amịpụta na nri a na-eju afọ ma nwee ike ije ozi dị ka nri zuru ezu. N'ime ngwaahịa ndị a ka a na-ekwe:

ọkụkọ
toki
anụ ehi
anụ ezi
àkwá (ọ bụghị ihe karịrị otu ugboro kwa ụbọchị),
azụ dị obere - hake, pollock, pike,
Ire anụ
imeju anụ ehi
anụ ọkụkọ.

A na-ewepụ abụba niile na anụ ahụ, nke na-enweghị ihe na-edozi ahụ, mana naanị ụba kọlesterol, na-apụ na ngwaahịa anụ.

Mkpụrụ GI dị ala:

strawberries
acha anụnụ anụnụ
mkpụrụ osisi citrus - ụdị nile,
raspberries
apụl
ube
nectarine
piich
aprịkọt
pọmigranet.

Na mkpokọta, enwere ike mejupụta menu ezumike maka ndị ọrịa shuga na ngwaahịa niile dị n'elu.

A na-etinye mmanụ ahụ n'ụzọ dị otu a: wunye 100 ml mmanụ n'ime iko iko ma tinye mkpuru osisi na ngwa nri ndị ọzọ ma ọ bụrụ na achọrọ, wepu ya n'ebe gbara ọchịchịrị ruo ụbọchị abụọ na atọ. You nwere ike iji Rosemary, thyme, garlic na chili. Ha niile dabere na mmasị onwe onye. Enwere ike iji akwa oliv a maka salads ọ bụla.

Ntụziaka nke abụọ bụ salad nwere squid na oporo. Maka nkwadebe ya, achọrọ ihe ndị a:

skwid - 2 ozu,
oporo - 100 grams,
otu kukumba ohuru
sie àkwá - 2 PC.,
yogọt adighi - 150 ml,
dil - alaka ole na ole,
galiki - 1 kloovu,
nnu nụrụ ụtọ.

Ije Ozi salad, jiri otutu shrimps na spill nke dil.

uhie uhie - 400 grams,
sie agwa - 200 grams,
anụ ọkụkọ - 300 grams,
ose dị ụtọ - 2 PC.,.
yogọt adighi - 200 ml,
garlic - 2 cloves,
nnu, ala ose oji - nụrụ ụtọ.

Obụpde imeju ruo mgbe esi ya na mmiri nnu. Kpooabeji bechaa, belata nsen na imeju n'ime cubes abụọ, atọ, na ose. Gwakọta ihe ndị ahụ, nnu na ose. Jiri yogọt na galik mee salad ahụ.

Maka salad ịchọrọ:

tofu chiiz - 300 grams,
onye mmeri - 300 grams,
eyịm - 1 pc.,
garlic - 2 cloves,
sie agwa - 250 grams,
mmanụ oriri - 4 tablespoons,
ihendori soy - 1 tablespoon,
pasili na dil - alaka ole na ole,
ngwakọta nke tarragon na thyme - 0,5 ngaji,
nnu, ala ose oji - nụrụ ụtọ.

Iri yabasị na galik ma ghaa obere obere mmanụ n’elu obere ọkụ maka otu nkeji, gbakwunye mọstik bee n’ime Mpekere, kpoo obere ọkụ ruo mgbe esiri ya. Hapụ ka ajụkwa.

Gwakọta ihe niile mejupụtara, jiri salad ihe oriri mee salad ahụ, ị nwere ike olive, tinye ya na mkpịsị ahịhịa, gbakwunye soy sauce. Ka salad ime biya maka opekata mpe ọkara.

Njirimara nke oriri na-edozi n'ime ọrịa shuga

Njikwa shuga dị n'ọbara bụ ebumnuche nke ọgwụgwọ shuga ma enwere ike ime nke a site na ịme ka nri gị sie ike. Nri nri onye na-arịa ọrịa shuga na-adaberekarị n’àgwà ya na ụzọ o si ebi ndụ. Ihe niile dị ka ahụ ike, ọ bụrụ na ọ na-arụ ọrụ, mgbe ahụ ọ chọkwuru calorie. Mana ihe kachasị mkpa bụ oke ziri ezi nke carbohydrates, protein na abụba.

Na ndị na-arịa ọrịa shuga, metabolism na-emebi emebi, yabụ, menu kwesịrị ịdabere n'eziokwu ahụ na oke nke ihe dị etu ahụ kwesịrị ịdị n'usoro 40-60%. Na ọrịa shuga, ị kwesịrị ị belata iri nri gị na abụba na kọlesterol.

Ndị ọrịa mamịrị nwere nri ha na-eri ọbụna n'oge ezumike

Nke a bụ nwa atụrụ, ọbọgwụ, anụ ezi, yana offal (obi, imeju). Ọ bụrụ na onye ọrịa ahụ na-ebi ndụ dị gara gara, ma ọ nweghị nsogbu nke oke ibu, yabụ otu ụbọchị ọ nwere ike iri 70 g abụba. N’ime oke ibu, ego kwesiri iju belata.

Mụaka dị afọ iri na ụma chọkwuru nri protin

Yabụ kedu nri ndị ọrịa mamịrị nwere ike ịme? N'ezie, ọ bụghị ihe niile dị egwu dịka o nwere ike iyi na nlele mbụ. Yabụ na a na-anabata ndị nwere ọrịa shuga ụdị ụtọ abụọ, mmanụ ihe oriri na mmanya, mana ọ bụ naanị na ọnụọgụ dị oke.

Nchịkọta nhọrọ nwere ike ịgụnye ihe oriri 2-3 nke ngwaahịa mmiri ara ehi, mkpo, ọkụkọ, azụ na mkpụrụ. Ahịhịa 2-4 na mkpụrụ osisi na ụdị nri 3-5. N'ọtụtụ buru ibu (site na isii ruo ugboro 11) achọrọ achịcha na ọka.

Anụ beets

Enwere ike iji ngwa beeti mee nri nke mbụ maka tebụl ezumike. Inine dị otú a bara ezigbo uru maka ndị ọrịa mamịrị, ebe ọ nwere ọtụtụ ihe bara uru na vitamin.

beets (ọgụgụ buru ibu na ezi uche),
Mkpụrụ osisi 2-3
500 g nke ọkụkọ.

Obụpde beets ahụ ruo mgbe esiri ya, bee, bepụ elu ma jiri nwayọ dọpụta pulp ka iko ahụ wee pụọ.
Anyị na-etekwa fillet ọkụkọ, yana ọnụ ya na mkpụrụ akụ na-acha na mkpụrụ osisi anyị na-agagharị na egwe anụ.
Site na ndochi nke a rụpụtara, anyị na-etinye iko biiti ahụ ma tinye ya na efere.

Stuffed Champignons

nnukwu onye mmeri
140 g chiiz
Anụ ọkụkọ 450 g
otu akwa
1-2 cloves nke galiki.

Ngwurugwu Egwuregwu Efere

Anyị na-ahọrọ nnukwu ndị mmeri ka e wee nwee nri. Ichapu olu ma belata ukwu, kpochaa okpu.
Obụpde fillet ọkụkọ na àkwá, wee gafere ya na anụ bekee na chiiz na galiki.
Anyị na-ejikọ akwa ero ahụ na ndochi ma tinye ha na mpempe akwụkwọ achịcha na jiri akpụkpọ anụ, akpọọ nkụ maka minit 20-30 (okpomọkụ 180 Celsius С).

Brynza juru n'ọnụ

Oge nri ezumike maka ndị ọrịa mamịrị 2 ga-etinyerịrị nri. Obere mgbịrịgba ga-abụrụ ha nri mara mma, dị ụtọ ma na-edozi ahụ.

Brynza juru n'ọnụ

300 g nke ụtọ ose
50 g nke feta cheese,
1-2 ọhụrụ cucumbers
kloovu nke galik
nnu, ngwa nri.

Anyị na-ewepụ ahihia na mkpụrụ niile na mkpụrụ osisi ose.
N'akụkụ dị mma nke grater, gbue chiiz na cucumbers. Jiri mma mma pịa galiki ahụ.
Na nnukwu efere anyị na-etinye ihe niile a gwepịara eghe, tinye nnu na ngwa nri iji detụ ire, mix.
Anyị na-etinye ose ahụ na ndochi, gbanye ya na efere ma jiri akwa chọọ ya mma.

Oyi Ejiri Oyi Mma

Salad na ahịhịa na anụ ọkụkọ

Salad nwere plọg akpọnwụ, ọkụkọ na walnuts ga-abụ ezigbo nhọrọ maka menu oriri. Ngwaahịa ndị dị otú a nwere ndepụta glycemic dị ala, nke na-eme ka ha baa uru maka ọrịa shuga.

Salad na ahịhịa na anụ ọkụkọ

300 g ọkụkọ ara
50 g nke mkpụrụ vaịn,
50 g nke walnuts,
3 cucumbers
80 g arụrụ n'ụlọ Mayonezi,
nnu.

Salad na ahịhịa na anụ ọkụkọ

Obụpde anụ ọkụkọ ruo mgbe esi ya na mmiri nnu.
Wunye prun mmiri na mmiri oyi wee hapụ maka nkeji iri na ise.
Maka akwa akwa, ekwesighi iji Mayonezi, ebe ngwaahịa dị otú ahụ na-emerụ ndị ọrịa mamịrị, mana osikapa esiri ya n'ụlọ agaghị enwe mmerụ ahụ.
Achịcha ọhụrụ na-egbutu n'ime mgbaaka.
Anyị na-egbue walnuts n'ụzọ ọ bụla, isi ihe bụ na ntụ ọka ahụ anaghị atụgharị.
Anyị na-ewepụta ihe ndị dị na ya. Nke mbu, tinye anụ ọkụkọ a ghere eghe n’elu efere dị larịị, wụsa ihendori. Mgbe ahụ, anyị na-ewepụta cucumbers na mkpụrụ vaịn na yabasị, anyị na-agbakwunyekwa Mayonezi eji eme ụlọ.
Wụsa ya na walnuts n’elu ma tinye ebe dị jụụ ka ọ wee jupụta.

Salad oporo

Site na nri azu ị nwere ike mee salads dị mma maka ụtọ maka ndị ọrịa mamịrị. Ọbụnadị ndị na-adịghị arịa ụdị ọrịa a agaghị ajụ nri nwere nnukwu akụ.

Salad oporo

100 g oporo
200 g nke kọlịflawa,
150 g nke mkpụrụ osisi,
2 nsen
100 g peas
Art. a ngaji nke ihe ọ lemonụ lemonụ lemon
100 ml utoojoo ude
dil, letus, nnu.

Foto oporo Salad

Obụpde, oporo, kpochapu shei ma tinye nnukwu efere.
Mike obere tomato, kọlịflawa na obere kọlịflawa na obere cubes ma ziga shrimps.
Tinye peas na-acha akwụkwọ ndụ, ude gbara ụka, sie nsen eghe na cubes, tinyekwa ude gbara ụka, nnu, wụsa ihe ọ juiceụ citụ citrus na mix.
Anyị na-agbasa ngwa nri na akwụkwọ letus ma jiri spills chọọ mma.

Salad na chiiz ewu na walnuts

Salad nwere walnuts na chiiz ewu ga-abụ ezigbo nhọrọ maka ndị ọrịa mamịrị.

Salad na chiiz ewu na walnuts

100 g nke walnuts,
Ngwungwu akwa mmiri,
obere isi letus,
yabasị uhie
200 g nke ewu chiiz
2 tbsp. ngaji oroma oroma
2 tbsp. ntụ ọka mmanụ,
ose na nnu nụrụ ụtọ.

Salad na chiiz ewu na foto walnuts

A na-eji mmiri ekpuchi mmiri ahụ, a mịrị amị ma tinye ya na nnukwu efere salad miri emi.
A na-asa akwụkwọ letus na-asa, na a mịrị amị, na-eji aka adọta ya ma zigara ya na mmiri mmiri.
Wụsa mmanụ olive n'ime nnukwu efere, lanarị ihe ọ ofụ ofụ oroma, tinye nnu na ose, bido.
Gbanye akwa a na-esi na ya pụta n'ime nnukwu efere salad wee soro ụdị salad abụọ.
Anyị na-agbasa chiiz ewu azọpịara n’elu ma fesaa ihe niile na ezigbo walnuts.

Pearl bali ofe maka ndị ọrịa mamịrị

Osi nri anụ ezi adabara ọ bụghị naanị maka ndị na-arịa ọrịa shuga, kamakwa maka ndị na-edebe ngwa ngwa ma achọghị ịgbaji ya, ọbụlagodi na ọ na-abịa na Afọ Ọhụrụ.

Pearl bali ofe maka ndị ọrịa mamịrị

500 g nke ndị akaebe
otu yabasị na otu karọt,
4 mkpụrụ nduku,
2 garlic cloves
2 tbsp. tablespoons nke ọka bali
mmanụ, ngwa nri nụrụ ụtọ.

Pearl ofe peleyl na foto olu

Anyị na-asa ọka, esi nri ruo mgbe nro ma gafere sieve.
A na-egbutu karọt atọ na grater, mushrooms na yabasị n'ime akụkụ, a na-egbutu tubers nduku n'ime obere cubes.
Wunye obere mmanụ n’ime ite ahụ, ọ bụghị karịa otu tablespoon - nke a dị mkpa maka ọrịa shuga. Anyị na-ebufe ndị mmeri na eyịm ruo mgbe juu.
Na mmiri esi, dina karọt na poteto, sie nri maka nkeji 10.
Mgbe ụra buuru anyị, anyị na-aga esi nri ruo mgbe poteto dị nro.
Ka inine na ọka, anyị na-ezitere ya eghe eghe na yabasị, yana nnu na ngwa nri.
Na njedebe, tinye mkpụrụ ọka nke ihe oriri na-esi nri, kpoo ofe ahụ maka minit ole na ole, gbanyụọ ọkụ, nye efere obere oge ime biya ma jiri mmanụ utoojoo jee ozi.

Ọrịa mamịrị ugu ofe

Pumpkin bụ akwukwo nri pụrụ iche nke nwere ike ịbawanye ọnụ ọgụgụ sel ndị nwere ike imepụta insulin. Ya mere, a ga-etinyerịrị ụdị ụdị akwụkwọ nri ahụ na nri maka ọrịa shuga.

Ọrịa mamịrị ugu ofe

1.5 lita nke ọkụkọ ọkụkọ,
yabasị na karọt,
Mkpụrụ osisi nduku 2-3
350 g ugu
70 g nke chiiz siri ike
50 g bọta,
Mpekere achịcha abụọ
elu, nnu, ose.

Ighe ukwu na karọt, yabasị, pulp na poteto.
Weta ngwaahịa anụ ọkụkọ ahụ n'ọkụ ma tinye poteto n'ime ya, sie ya minit 15.
Na pan, gbazee bọta ma kpuchie ugu ya na yabasị na karọt maka nkeji 7. Mgbe ahụ, anyị na-eziga akwụkwọ nri na pan.
Ozugbo ugu a dicha ncha, gbanye ngwa nri na nnu, ghee ihe ndị mejupụtara ya na-acha ọcha, kpoo ọkụ maka minit ole na ole wee gbanyụọ ọkụ.
A na-egbutu iberibe achịcha n'ime n'ámá, fesa ya na ihe ọ bụla na-egbu ma kpochaa na oven ruo mgbe ọla edo.
Yet ofe ugu n'ime efere, fesaa na finely chopped herbs, grated chiiz na croutons.

Okike kọlịflawa na oatmeal na pickles

Enwere ike ịkwadebe ofe dị ụtọ ma dị mma maka ndị ọrịa mamịrị site na kọlịflawa na achịcha, a na-enwetakwa efere dị ụtọ ma dị mma.

Okike kọlịflawa na oatmeal na pickles

3-4 dị mma,
yabasị na karọt,
500 g nke kọlịflawa,
3 tbsp. tablespoons nke oatmeal
50 ml ude (10%),
nnu, ose, mmanụ,
kukumba Pịkụl.

Na grater ghaa cucumbers na karọt, eyịm n'ime obere cubes, anyị na-ekeji kọlịflawa n'ime inflorescences.
Wunye otu ngaji mmanụ n'ime ite ahụ ma bufee yabasị buru ụzọ, tinyezie karama na akwukwo nri ma sie ya ruo mgbe obi. Ọ bụrụ na akwụkwọ nri amịkọrọ akọrọ, mgbe ahụ ị nwere ike itinye ntakịrị mmiri, mana ọ bụghị mmanụ.
Mgbe wụsa pickles na pan, stew, wụsa na ude, mix, simmer maka nkeji 10.
Anyị na-etinye ite na mmiri n'ime ọkụ, ozugbo mmiri mmiri, wụsa oatmeal, wụsa nnu ma tinye inflorescences kọlịflawa, esi nri ruo mgbe akwukwo nri dị njikere.
Anyị na-atọgbọ ihe oriri eghe, esi nri maka nkeji 10, detụ ofe na nnu, ose, wụsa kukumba kukumba.
Njikere ofe inye 15 nkeji ma jee ozi.

Pollock na oven

Pollock - azu bu ihe di uto, odi nma ma dikwa nma maka ndi n’enwe ezigbo nri. Na mgbakwunye na pollock, ịnwere ike iji ụdị azụ ndị ọzọ nwere oke abụba.

Pollock na oven

400 g pollock
2 ngaji dị ụtọ maka azụ,
nnu, ose nụrụ ụtọ,
otu lemon
50 g nke bọta.

Wụchaa fillet pollock n'okpuru mmiri, jiri mpempe akwụkwọ kwoo ya ma gbasaa ya n'etiti foil.

Gbasaa na foil

Wụsa iyak na nnu, ose na oge ọ bụla maka efere azụ.

Mpekere bọta na-agbasa n'elu fillet ma tinye Mpekere nke citrus.

Gbasaa na pallet

Tinye n'ime ite

Kechie iyak na akpọọ nkụ maka nkeji 20 (okpomọkụ 200 Celsius C).

Herb Chicken ara

Taa, e nwere usoro dị iche iche dị mfe ma dị ụtọ (nwere foto) maka ịkwadebe ara ọkụkọ, a nwekwara ike ịnye ya na tebụl oriri maka ndị ọbịa na-arịa ọrịa shuga.

Herb Chicken ara

ọkụkọ ara
1-2 nke galiki,
200 ml nke kefir,
obere mpempe ginger mgbọrọgwụ
thyme (go fresh fresh mmanya),
dil (dị ọhụrụ ma ọ bụ nke a mịrị amị),
Mint (nke dị ọhụrụ ma ọ bụ nke a mịrị amị),
nnu, akwukwo akwukwo.

Chicken ara na herbs Efere foto

Anyi n’eri n’azu ọkụkọ, gbalịsighi ịkpụ anụ ahụ.
Kpoo ata na ginger.
Anyị na-agwakọta ahịhịa a mịrị amị, ọ bụrụ na a na-eji ngwa nri ọhụụ na-esi nri, mgbe ahụ, gbue ha.
Wunye ogwu, galik, ginger na akwukwo o ghere eghe n’ime nnukwu efere. Yet ke utoojoo-mmiri ara ehi ọ drinkụ ,ụ, mix na-etinye ọkụkọ fillet, marinate otu awa.
Anyị na-atụgharị ara ahụ a mịrị amị n'ime ebu, nke a masịrị mmanụ, wụsa ya obere mmiri ma ghee efere ruo mgbe esiri ya. (okpomọkụ 180 ° C).

Anụ Efere

Site na amịrị ị nwere ike ịkwadebe nri anụ ezi na-atọ ụtọ, kemmiri na ọnụ na-eme nri nke ga-achọ tebụl oriri ọ bụla mma.

Anụ Efere

200 g nke anụ ehi,
50 g nke olu
yabasị
1 tbsp. ngaji nke utoojoo uto
1 tbsp. ngaji ntụ ọka
2 nsen
ahihia, akwa, ngwa nri.

Maka ndochi, kpoo agwa ahụ, sie akwa na elu, zie ya na pan ahụ, jiri nnu, ose ma ghee ya ruo mgbe esiri ya.
Anyị na-eji efere na-egbu anụ ahụ, na-egbu ya, na-etinye ntụ ọka ahụ ma tụgharịa ya.
Anyị na-agbasa oghere anụ ahụ na ebu, wụsa ude gbara ụka, fesaa ya na ntụ ọka na bred ma sie ya maka minit 45 (okpomọkụ 190 Celsius C).

Mechie oranges

Na oroma, ị nwere ike ime achịcha dị mfe ma dị oke ụtọ. Ntụziaka ahụ anaghị etinye shuga, ntụ ọka, naanị ngwaahịa anabataghị maka ndị ọrịa mamịrị.

otu oroma
otu akwa
30 g sorbitol
100 g almọnd ala,
2 ngaji lemon zest,
Art. a ngaji nke ihe ọ lemonụ lemonụ lemon.

Mechie foto oroma

Nri:
1. Ruo nkeji iri abụọ, sie mmanụ oroma, ma bee ya, wepụsịa mkpụrụ ma bufee ya na anụ ahụ.
2. gbọala akwa n'ime ofe, wunye sorbitol, lemon zest na ihe ọ juiceụ juiceụ, tie ruo mgbe ire ụtọ.
3. Wụsa mmanụ almọnd na mmanụ oroma n’ime ngwakọta, gwakọta, gbanye n’ọkụ ma mee achịcha maka nkeji iri anọ (okpomọkụ 200 Celsius C).

Muffins maka ndị ọrịa mamịrị

Ọ bụrụ na ị na-eji uzommeputa pụrụ iche maka osi ite, ị ga - eme ka ndị na - arịa ọrịa shuga nwee nri na - atọ ụtọ dị ụtọ.

Muffins maka ndị ọrịa mamịrị

4 tbsp. tablespoons nke rye ntụ ọka
otu akwa
Margarine mara abụba nke 55 g
currants (buru akpu),
lemon zest,
ụtọ, nnu

Achịcha maka foto ndị ọrịa mamịrị

Anyị na-akpụrụ akwa n'ime akpa ihe igwekota, na-etinye margarine dị nro, gbakwunye shuga, nnu na zest lemon, na-ewepụ ihe niile nke ọma.
N'ime oke nke a na-esi na ya pụta, anyị na-ewebata ntụ ọka rye ma wụsa tomato, na-akpali ma gbasaa mgwakota agwa na nsị, na-eme muffins ruo minit 30 (okpomọkụ 200 Celsius C).

Karọt pudding

Carrot pudding bụ achịcha na-atọ ụtọ nke nwere ike ịkwadebe ndị ọrịa mamịrị maka afọ ọhụụ 2019.

3 nnukwu carrots,
tuo nke ukwu (ghaa),
3 tbsp. tablespoons nke mmiri ara ehi
2 tbsp. spoons nke utoojoo ude
50 g cheese na-adịchaghị mma,
otu akwa
teaspoon nke sorbitol
Art. a spoonful nke ihe oriri na mmanụ
tsp cumin, cumin na coriander.

Foto Carrot Pudding

Ghaa ọka na ezigbo grater, kpoo ya na mmiri oyi, wee pịchaa ma daa ụra na saucepan.
Yet mmiri ọ drinkụ milkụ mmiri ara ehi, mmanụ na akwukwo nri ma sie maka nkeji 10 n'elu obere okpomọkụ.
Kpoo ngwaahịa na curd na akwa na sorbitol, wee ziga ka carrots na mix.
Anyị na-ete mmanụ a na-eme achịcha na mmanụ, fesaa ya na ngwa nri niile ma gbasaa uka, mee pudding ahụ ruo minit 30 (okpomọkụ 200 Celsius C).
Tupu i jee ozi, were mmanụ a waterụ ma ọ bụ yogọt tee mmiri ahụ.

Utoojoo ude na achicha yogọt

Achicha achicha sitere na utoojoo uto ma bred. Ihe niile nwere ike ịba ezigbo uru, ọkụ ma dịkwa mma.

100 ml utoojoo ude
15 g nke gelatin
300 ml nke yogọt eke (obere abụba%),
200 g abụba na-enweghị ibu,
waffles maka ndị ọrịa mamịrị,
tomato (strawberries, blakberị, raspberries),
mkpụrụ ọ bụla.

Utoojoo ude na mmiri ara ehi bred

Sook gelatin na mmiri, wee gbazee na mmiri saa oyi.
Gwakọta utoojoo ude na yogọt, wụsa gelatin ma juputara kpamkpam.
Na nsonaazụ dị na ya, tinye tomato na mix ọ bụla. Na ọzọ anyị na-ejupụta na shredded waffles nke mere na achicha na-enwe udi.
Wụsa uka ahụ n'ụdị dị mfe ma tinye ya ebe dị jụụ maka awa 4-5.
Mgbe ị na-eje ozi, jiri achicha tomato, mkpụrụ na akwụkwọ Mint chọọ mma.

Klaasị maka ndị ọrịa mamịrị

Chịkwa ihe oriri na-edozi ahụ n'ime ọrịa shuga abụghị ọrụ dị mfe. Mana taa, ọbụlagodi ọrịa a, ị nwere ike ịnụ ụtọ ụtọ na-atọ ụtọ site na lentil.

Klaasị maka ndị ọrịa mamịrị

Lentil 200 g
Mkpụrụ osisi 100 g gbara agba
100 g mkpụrụ
ụtọ ọ bụla (nụrụ ụtọ)
1 tbsp. ngaji nke koko
4 tbsp. spoons nke brandi.

A ga-ebu ụzọ tinye agwa bekee na mmiri oyi ma ọ ka mma ime ya n'abali. Mgbe ahụ, kpoo ọkụkọ ruo otu awa, kpọọ nkụ ma ghee n'ime anụ anụ ma ọ bụ iji blender.

A na-etinye fig na mmiri, ma ọkacha mma na cognac. A ga-eji mma were mma mịchaa mkpụrụ osisi a mịrị amị ma ọ bụ gafere ebe a na-egwe anụ.

N’ime nnukwu efere, gbasaa ugube, mkpụrụ fig, mkpụrụ osisi na ụtọ, jikọta.

N’ime ite, gbasaa ahịhịa, mkpụrụ fig, mkpụrụ osisi a kụrụ akụ

Site na nke mepụtara, anyị na-etolite ihe ọ sweụ ofụ nke ụdị ọ bụla, fesaa koko, fesa na efere ma jee ozi.

Akara ice cream

Ọrịa shuga abụghị ihe kpatara ịjụ ice cream, enwere ike ịkwado ya na mfe maka tebụl oriri.

Akara ice cream

300 ml ude (20%),
750 ml mmiri ara ehi
250 g fructose
4 egg yolks
100 ml mmiri
90 g nke tomato (raspberries, strawberries).

Wunye mmiri ara ehi na ude n'ime stew-pan, gbanye ọkụ ma ozugbo ngwakọta ahụ na-esi na stovu ozugbo wepu ya.
Iji ihe igwekota, kụọ fructose na tomato, wee kpoo ngwakọta ahụ maka minit 5 na ọkụ wee gafere sieve.
Anyị na-ejikọ agwakọta abụọ: beri na mmiri ara ehi-arara, anyị na-eguzo na ọkụ ruo mgbe i nwere oke.
Mgbe obi jụsịrị, gbanye n’ime akpa, ma tinye friza ruo mgbe emere ka ọ sie ike kpamkpam.

Ọ bụrụ n’ịhọrọ ngwaahịa dị mma, ịnwere esi nri dị ụtọ ma dị ụtọ n’emere ezumike maka ndị oria nke 2. Na tebụl Afọ Ọhụrụ, ndị dị otú ahụ agaghị enwe mmetụta nke ịbụ ndị a napụrụ ihe, n'ihi na ha ga-enwe ihe ọ bụla na tebụl, malite na nri pụrụ iche ruo n'ihe ụtọ.