Yeuka, kana iwe ukasarudza kuenda pakudya kwakanyanyisa, iwe unoda kunzwisisa mashoma emitemo "yegoridhe" iwe pachako:
1. Usati wadya chero upi zvake, bvunza chiremba wezvenyanzvi (nutritionist).
2. Usapedza muviri wako nekudya, izvi zvichange zvisingaiti chinhu chakanaka.
3. Tevera kudya, asi usazorora. Pamusoro pazvo, sanganisira purogiramu yako yemazuva ese mabasa epanyama (gymnastics). Izvi zvichawedzera kaviri.
4. Ita zvakakwana kudya kwekudya uye usakanganwa kutarisa mamiriro ehutano hwako hwose uye hukama hwakanaka.
Kubva pamitemo iri pamusoro apa, unogona kugara zvakanaka pakudya, kwete nekutya nekushushikana pamusoro pemigumisiro yaro kune utano hwako.
Saka, ngatiendei zvakananga kuzvokudya pachako. Chikafu chinonaka pakurasikirwa nekurema, izvo zvinozivikanwa kuva cottage cheese. Tichazviongorora zvakaderera pasi apa. Ichi chikafu chakagadzirirwa kwevhiki imwe chete.
Cottage cheese diet.
Pano, kutanga kwezvose, ndinoda kutaura mazwi mashomanana pamusoro pekottage cheese pachayo, sechibereko nemigumisiro yemuviri. Iko kottage cheese, pakati pemarudzi ose emukaka-mukaka ndiwo chinhu chakasiyana-siyana. Iyo inobatsira zvakananga pakurapa kwezvirwere zvisingaperi zvekudya kwekudya. Uyezve, kottage cheese inowedzera acidity uye inoderedza cholesterol, ichivandudza huwandu hwemetabolism mumuviri wedu. Nezvose izvi, zvine zvishoma zvishoma zvemafuta, izvo zvinongoderedza kuwedzera kwehutano.
Sezvo tataura mazwi mashomanana pamusoro pekotori cheese, ngatidzokere zvakafanana kune zvatinodya uye zvatichazopora nemazuva ekushandiswa kwayo. Mapoka ose akagadzirirwa mavhisi maviri.
Zuva rokutanga , isu tichatanga, pasina chimwe chinhu, kufanana neshadhi, iyo mikuru inoshandiswa huri, mashizha emavara ehodhi uye cottage cheese.
Nzira yekugadzirira saradhi: tinotora 250 grammes e cottage cheese kudya, tinodururira ipapo 2 tafura yezvipu zvemaminerari emvura, 2 mashupuni emujusi wemononi, inenge pachikamu chepasipuni yebhasi-radish. Yakagadzikana ipapo maapuro (100-150 gramu), yakabikwa yakakanyiwa mbatata (300 gramu), ham (anenge 100 gramu) uye pakupedzisira mode rimwe boka remashizha ehodhi. Zvadaro, zvakananga, zvose izvi munyu uye pepper kunongora. Yedu saladhi yakagadzirira kushandiswa.
Zuva rechipiri izuva rehove-curd. Pano tinogadzirira zvidzitiro zvekodhi ne cottage cheese
Tora, 200 gramu ezvokudya zvakasvibirira, mashomanana mashomanana, zvigadzika zvikadzikisa uye uwedzere mafupuni matatu emucheka, kubva pamakucheka mamwechete. Ika akaoma-akabikwa 1 mazai, 2 zvidimbu zve cod fillets, inenge, 100 gramu imwe nechimwe. Yakabikwa uye yakakanganiswa mbatata gramu 300. 2 mashupuni maviri anonama mafuta uye 2 maspuniji eupfu.
Kugadzirira. Nhamba yehove isati yapinda muupfu, fry mumafuta akaoma, kubva kumativi maviri kusvika pakuonekwa kwechigunyu chinotapira, saka tinochikandira pahwendefa pamwe chete nemapatatari uye rose rose, pritrisiv top parsley nomunyu.
Pazuva rechitatu , tichabika miriwo nekottage cheese.
Kuti tiite izvi, tinoda, karoti uye saladi kabichi 400 gramu, kudya kwemasikati kunosvika magiramu 200, pea pomegranate 100 gramu. Hard cheese 50 gramu, mazai maviri nemafuta emichero.
Zvikamu zvekugadzirira. Tinotora mazai akaomeswa uye tinoparadzanisa mapuroteni kubva pa yolk. Yolks zvakanyatsovhenganiswa neshizha, grated pa grater, uye cottage cheese. Mukati rakagamuchirwa, tinowedzera mazai vatsvene, kutanga, zvakanaka kana vadzikisa pasi muvhenganisi. Solim kuti inonaka. Tinocheka kabichi nemakroti zvichida kwete zvakanyanya kwazvo uye zvakagadzirirwa kubika mumvura yemunyu kwemaminitsi gumi. Mushure meizvi, wedzerai mapepa akasvibira akaomeswa uye wiraya kweminiti imwe. Isu tinosvina zvose izvi kuburikidza ne colander uye tinoiisa patafura yekubika yehuni inotangira. Kubva kumusoro, kugovera junifomu yedu, yakagadzirirwa, cottage cheese. Bika muchoto, pakushambidza kwe-220 ° C, anenge maminitsi makumi maviri
Zuva rechina richava mupfumi mu saladi yeBulgaria pepper uye yedu inofarira kottage cheese.
Tichada 200-gram curd cottage cheese, chiBulgaria tsvuku tsvuku 300 gramu, imwe eiii mikuru, mazana mashizha emuradhi muhodhi uye 100 magamu echeki.
Kugadzirira. Pepper akacheka mujubhu yunifomu, uye zvigunwe zveeiii uye uwedzere kune cottage cheese. Cheese katatu pane grater uye mudururire munzvimbo imwe chete, simbisa, munyu, pepper.
Zuva rechishanu rinoratidzwa ne muesli, strawberries uye imwe cottage cheese.
Hafu kikilogram yezvokudya zvekodhi chechi, sitirobheri gramu 400, ipi zvayo muga 50 gramu, 1 kiyipuni ye shuga, juisi yemuoni 1 kikapu.
Kugadzirira. Strawberries inopwanyika kusvikira tawana uwandu hwakashata hwakafanana nemazamu anonyangadza. Wedzera kottage cheese, shuga, vanillin. Muchidzimba chesi, wedzera jisi kubva mumononi yakatsvayamiswa uye mubatanidze ne sitirobi puree, kuisa muesli. Yedu chishamiso cheduro rakagadzirira.
Omelette kubva kuCottage cheese neRhubarb (pasina caloric, mushonga wemishonga unoshandiswa mukubika) ichava kudya kwezuva rechitanhatu chekudya.
Tora kottage cheese 130 gramu, pemon lemon 1 supuni, 2 mazai, rhubarb uswa 200 gramu, semolina 40 gm, stashi 1 supuni 1, cherry kana mazambiringa emuzambiringa, anenge 125 gramu, marashiki girasi 15 magamu, hafu yepasipuni yehuga uye magiramu 100 ema raspberries.
Kugadzirira. Tinotyaira kune kottage cheese 2 mazai evha, kuwedzera zest uye mango, kusanganisa uye kuisa kuti inopa maminitsi gumi nemashanu. Muchero wemazambiringa kana cherry kuwedzera zvakakoswa rhubarb, raspberries uye kudurura starch uye kupisa moto kwemaminitsi mashanu nemaminetsi. Musanganisi anotsvaira mazai vatsvene uye pamwe chete nekodzero yakakonzerwa. Gadzira griddle nehotela uye kupararira (yakakamurwa kuva zvikamu zviviri) cottage cheese pairi. Bika muchoto pasi pechifukidziro chakavharwa pamoto muduku kwemaminetsi 8-9. Isu tinoshandisa nekabikwa nenzira yekubata.
Hezvinoiyo, zuva rechinomwe rakamirirwa kwemazuva manomwe , iro rinokosha, nechinopisa chinopisa, nenzira ye cottage cheese-cucumber soup.
Tinotora kottage cheese nemakucheka matsva muzana rakaenzana re 300 gramu, 1 teaspoon shuga, 250 milliliters kefir, ichangobva kunamirwa juisi 1 puniji, radhi yakagadzirwa muhuwandu hwepaspuni 2.
Kugadzirira. Muchikwereti cheki tinowedzera kefir grated uye tinokonzera cucumber uye radish, kusanganisa zvakakwana kusvikira imwe yakagadzirwa puree inoumbwa. Solim kuti inwe, inyura mumuto wemononi uye uwedzere shuga. Mumwe nomumwe anoshumira anogona kudya magiramu echingwa.
Uyezve, kuwedzera kune cottage cheese, unogona kuderedza kudya kwako nezvokudya zvakadai sekudya, kamukira remvura rakazadzwa negirasi re cornflakes (30 gramu), uchishamba ne 1 kapu yegasi reji kana kuti imwe yemhando yakasikwa kana nyama yakabikwa yehuku 30 gramu) nechikamu chechingwa ne bran (100 gramu). Iwe unogonawo kusanganisira sandwich yakagadzirwa kubva muchingwa chimwechete, yakasvibiswa nechepamusoro-soro yebhokisi nejamu.
Kana iri yekudya, tarira, unogona kugadzirwa nemashigamu makumi mashanu emapuranga mashefu ne 100 gm echingwa ne bran bran namazhe yakatsetseka yehutu. Kana, iwe unogona kudzokorora kugadzirira, imwe cottage cheese course (zvinoenderana nezuva rekudya kwako kwevhiki nevhiki). Uyewo, usakanganwa kamwe chete pazuva kuti udye chibereko chimwechete (apuro, bhanana kana machungwa) uye unwe isati inotapira muti chaiwo.
Pano pano apa, kudya kwakanakisisa kwekutsanya kuderedza kuyerwa: kunonaka uye kunobatsira! Kuderedza uremu hwehutano, tinoshuva kusangana nezhizha muhumi!