M'chilimwe, chinthu chovuta kwambiri kuti mukhale oyenerera ndi kukana mayesero onse pa nthawi ya aperitifs yopanda malire ndipo nthawi zambiri imayika phokoso la chakudya chonse. Komabe, ndizosatheka kuthera chilimwe kukana kuyitanira! Nanga bwanji ngati mwaphunzira kusankha zinthu mwanzeru? Nawa maupangiri osavuta koma othandiza kwambiri kuti musangalale ndi madzulo okoma ndi abale kapena abwenzi, osaluma zala zanu!

Chenjerani ndi: Zakudya zosinthidwa kwambiri monga zokometsera kapena zokhwasula-khwasula zomwe zilibe thanzi komanso zomwe ndi adani akulumbira pamzere wanu! Komanso samalani kuti musagwiritse ntchito molakwika zipatso za oleaginous (azitona, amondi, mtedza, ma cashews kapena pecans, ndi zina zotero) zomwe zimakweza msanga kulemera kwa caloric ndi 45% lipids (mafuta) pafupifupi.

Nthawi zonse ikani masamba obiriwira patebulo: tomato wa chitumbuwa, radishes, timitengo ta karoti, nkhaka, udzu winawake, magulu a kolifulawa, ndi zina zotero. tapenade kapena opanda anchovies ndi ena opangidwa ndi masamba caviar (tomato, biringanya, muli ndi kusankha!). Hummus ndi kubetcha kotetezeka, monganso masamba okazinga (tsabola, mtima artichokes, bowa marinated, etc.)

1. Ikani masamba a endive mu mbale yayikulu ndikuyika mu dzenje la tchizi ndi zitsamba zabwino kapena chisakanizo cha tuna / phwetekere / mayonesi opangira tokha. Thandizo lotsimikizika

2. Popanga tositi, ganizirani kugwiritsa ntchito magawo a nkhaka m'malo mwa mkate. Pamwamba, mutha kuwonjezera mitundu yonse ya kufalikira, makamaka zodzipangira tokha: tuna rillette, sardine cream, guacamole kapena tzatzíki mwachitsanzo.

3. Ndipo ngati mwasankha kufalikira m'masitolo akuluakulu, onetsetsani kuti ali ndi mafuta osakwana 25% (lipids), osakwana 600 mg sodium (kapena 1,5 g mchere) pa 100 g ndipo amapangidwa ndi mafuta abwino a mpendadzuwa. .