1. Usatora kutakura nekudzikinura mazuva
Kudzikinura mazuva kunogona kurongwa 1 kana 2 kavhiki, uye kwete kakawanda. Kubva pane imwe nzira, zvirongwa zvemagetsi zvinoderera mumutumbi, uye mafuta achaiswa zvakakurumidza.
Zvibereko nemiriwo zvinotunura zuva
Tinoda 2 kilogram yezvibereko zvakasiyana-siyana nemiriwo, jisi yemichero uye jisi itsva yemiriwo.
Greens, michero, miriwo inogona kudyiwa yakasvibirira kana mufananidzo wehadhi. Kuzadza, tinoshandisa yoghurt, kefir, juisi yemurosi uye huwandu hwemafuta emafuta asina kuwanikwa.
Buckwheat
Tichada magiramu 700 kana 800 emakuckwheat, muto wekusimudza kana wei usina shuga, achiri mvura.
Brew buckwheat, iganise zvikamu uye udye masikati.
Usarega zvaunofarira zvinowanikwa
2. Sarudza zuva rokutsanya, izvo zviya zvinodiwa.
Ipapo tichabata zvakanyanya kwezuva rezororo.
Carrot
Tinoda mamita 400 kana 450 emakroti mavara, 2 kana madonhwe matatu emonamu, 1 punipuni youchi, rosi rinoputika kana tei pasina shuga.
Sveta karoti yakagadzirwa, wedzera jisi remuoni, 1 kijiko cheuchi uye udye iyi saladi yekusvusva, masikati uye kudya kwemanheru. Inwa mukati mezuva zvinenge 3 malita emvura.
Kana iwe ugare mazuva matatu mushure pane karoti yezvokudya, iwe ucharasikirwa uremu 3.5 kilogram. Tinodya karoti yakabikwa nenzira iyi, uye pamwe chete nechingwa tinowedzera 1 michero: pomegranate, mazambiringa, machero, kiwi, aple. Sakanisa karoti yakagadzirwa neapuro, kana kudya zvakasiyana. Panzvimbo yekudya kwemanheru tinodya mazambiringa. Usakanganwa kunwa tei kana mvura.
Curd
Tinoda magiramu 600 emafuta-asina kottage cheese, 60 kana 100 magamu e-fat-fat sour cream. 2 makapu eti nekaka uye pasina shuga. Wedzerai 2 makapu emasango akasimuka. Zvinhu zvose zvakagadzirwa zvikamu 6 zvekudya.
Cottage cheese ne inotapira tsvuku tsvuku kune ma servings maviri achadikanwa: 300 gramu yepiresi, 30 gramu eeiii, hafu yekii yakabikwa, 200 gm e-fat-cottage cheese, 100 gramu chechi, mashizha mashomanana ehodhi, munyu, pasi pepper.
3. Usaneta nenzara
Kununura zuva, iyi inogadziriswa ne caloriic yezvokudya kusvika ku150 makoriori, uye kwete kukwana kwakakwana kudya. Zuva roga roga richagoverwa muzvikamu zvakaenzana, asi kwete zvishoma. Nokudaro, izvi zvinokurumidzira kushandiswa kwemagetsi uye kunoderedza uremu.
Cucurbitaceae
Zucchini inzvimbo chaiyo yekuchengetedza, unogona kubika ndiro dzakasiyana uye kurasikirwa nemutoro. Inokodzera zukini inonaka uye yezuva rokutsanya.
Tora ½ yevhejiki zucchini uye kuchenesa mbeu uye peel, cheka mashizha ane uswa, imwe eii yakagurwa mu cubes. Tichashamba risi, 1 beet uye 1 karoti ine grater. Ita hafu yemiriwo muhari, uye isa mhete yeridhe, ipapo mashizha akasara. Tichadira mvura, tauyise kumota, dururira pasi pechivigiro kwemaminitsi gumi, woizadza nekasa rokunaya uye udzosere kumota.
Hove
Tinoda magiramu 600 emaonda ehove. Mvura isina-carbonated, herbal tea kana chai isina shuga.
Tichabikira hove kana kubika iyo kune vaviri. Izvo zvingava zvinodiwa pasina munyu. Gurai hove muzvokudya zvishanu kana 6.
4. Usapfuudza.
Panguva yekudzikinura zuva, tinodzivisa kushanda nesimba kwakasimba. Tinozorora uye tinopedza zvinenge 2.5 kana 3 malita emvura.
Apple
Tinoda 1.5 kana 2 kilograms emaapuro. Tinodya maapuro mufomu yakasvibira ne peel. Kana zvichikwanisika, inwa jisi mutsva weapuro usina shuga 4 kana ka 5 pazuva.
Rice
Tinoda magiramu 350 emupunga, karoti kana pepper inotapira, muto wesango rose.
Birai mupunga usina munyu, ugovane muzvikamu zvitatu. Kwekudya chamangwanani, wedzera piniki sinamoni kune rizi, kwemasikati uye kudya kwemanheru, bvisa karoti yakabikwa kana pepper inotapira.
5. Ngatiitei kuti basa rive nyore
Kudya kwekupedzisira, kusvikira zuva radzikinura, uyewo zuva rokutanga mushure mekutsanya zuva remuviri, hazvifaniri kuva mutoro. Yakakodzera zvakakwana pariji pamvura, mukaka wevhu, kana muto wevhu.
Supu
Tichadhonza 1.5 kana 2 malita emuchengwa wemuriwo pasina nyama. Chinhu chakakosha muzvokudya chinofanira kunge chiri kabichi. Regai tinyatsocherechedza iyi soup recipe. Iwe unoda kateksi kaduku, boka guru remuchiri, 1 karoti, 1 cucumber, 2 tsvuku tsvuku, tomate kuvira, 6 miduzhinji bulbs.
Tinochera miriwo, tiizadze nemvura inotonhorera uye tiiyise kumota. Ngatitumirei kwemaminitsi gumi, zvino tibike pamusana wekupisa kusvikira miriwo iri nyore. Tichawedzera curry sauce kuti tate. Idya soup 4 kana kanomwe pazuva. Tinonwa tiyi pasina shuga.
Juicy
Inotora 1.5 litres ejusi yakachena kubva maapuro (pasina shuga) kana kubva mumiriwo. Kana kuti tinoita cocktail: kubva maapuro uye karoti; kubva kubakate, karoti uye beet. Kana pasina chirwere chetsvo, ipapo, kunze kwekunwa jisi, tinonwa mvura yemvura isina gasi.
6. Tinozvibata zvakanaka munguva dzezororo
Kana iwe uine mutambo wemabiko, saka tinopedza 2 unloadings, musati mabiko uye zuva rakatevera kwezororo.
Cucumber
Tinoda 1.5 kana 2 kilograms yemakucheka matsva, green tea kana mutsva matsva.
Kukumikidza hakuwedzeri chingwa, kwete munyu, chete greens. Kudya kunofanira kuva 4 kana kanomwe pazuva.
Dairy
Pazuva rino, ngatitorei majoka maviri kana matatu: 50 mafuta asina kottage cheese asina mafuta, 30 gramu dzegorosi rakaoma, mafuta mashoma, 1 cup kefir 0,5% mafuta, 1 mukombe yakakora-mafuta yogurt, 1 mukaka wemukaka 0.5% mafuta.
7. Usatora kubva pakudya
Kana iwe ukanamatira kune chero kudya, ipapo zvigadzirwa hazvifaniri kupesana nazvo. Tinoronga zuva rekutsanya munguva yakanyarara, kana pasina mamiriro ezvinhu anonetsa. Zvakanaka kana zuva riripo. Usazvigadzirisa iwe pachako kumigumisiro inorwadza.
Zviyo
Zvichida iwe unoda zuva rine michina yakadaro. Unogona kudya chimedu chechingwa, ½ mukombe wepasita, kubikwa pasina zvinonhuwira uye munyu, ½ mukombe yakabikwa oatmeal, mupunga kana buckwheat.
Lenten
Pamangwanani emangwanani tinenge tichibika mapurogiramu nemapukiti, kwekudya kwemanheru tichagadzirira saladi yekaroti uye kabichi, isu tichagadzira compote ye plums nemaapuro kuti tidye, tichaita pungu kuti tidye. Muzuva rose tinonwa mvura, maruva chai.
8. Kudzidza kurwisana nenzara
Chii chaunofanira kuita kana iwe uchigara uchiyeuchidzwa nenzara? Ngatishandire girazi remvura pane kutonhora kwemukati mune zviduku zvepasipi. Kuti tisava nekunzwa nzara, pakati pekudya, tinodya imwe inobvumirwa yemiriwo kana michero, iyo inenge ine zvigadziri zvekoriyumu uye kubva pane izvi, pachava nehuwandu hwekubatsira.
Watermelon
Iri ndiro zuva raidiwa naNikolai Baskov. Mune rimwe zuva tinodya magiramu 500 emaspenoni emakate mashanu.
Cabbage
Pakati pezuva, ngatitore saradi yekakichi. Chop kabichi, kuwedzera karoti, miriwo, pepper inotapira uye uzadze nemadonhwe mashomanana emurimu.
Uyewo udye kocherzyku yakaoma, makashikiti emashizha. Tinosiyanisa menyu nemichero compotes pasina mvura uye shuga.
9. Wana zvakakwana kurara
Kurara kwenguva pfupi uye kusingabatsiri chinhu chinobatanidzwa pakuunganidza mafuta. Pasina kurara, saka mamwe mapaundi akawanda, iwe uchava.
Nekusava nekusingaperi kwekurara, kuwedzera kuwanda kunokonzerwa nekugadzirwa kwe melatonin, iyo inoumbwa panguva yokurara, inopwanyika. Kukwana kwehomoni yakadaro kunokurudzira kudya. Kuti udzivise izvi kuti zvirege kuitika, bhatira nemadonhwe maduku e tincture ye valerian, kana motherwort. Uye tangotanga kuenda kunhovo tichanwa tiyi kubva pauchi uye oregano.
Tinoonga nekuda kwemazuva ano ekudzikinura, tinobvisa mapepa emamwe uye saka tinosvika pachimiro chakanaka.