Kwemaminitsi mashomanana neawa, kana tisina kurara. Uye izvi zvinofanirwa, sekutonga, zvakabatana nemusoro: sei kuve nekukurumidza kudya, - nokuti pane zvinhu zvizhinji zvokuita uye zvakawanda zvinoda kuitwa. Uye kana chimiro chechidiki chikanganwira mafungire akadaro asina hanya, ezvo kuva muduku, munhu anofanira kuisa nguva yakawanda uye nguva yakawanda kusvikira panguva yekudya kuitira kuti arambe akasimba uye ane utano. Uye zvino tinotanga kunzwisisa kuti zvingava zvakanaka kutanga kutevera kudya.
Vanhu vazhinji vanotya neshoko rekudya, asi chaizvoizvo iyo inongova nyaya yekurarama, kana tikashandisa boka reimwe mitemo mukudya zvokudya, imwe hurumende uye tsika mune zvekudya.
Zvinangwa zvinotsvakwa mukudya zvinovaka muviri zvinogona kunge zvakasiyana. Uye zvikafu zvinogona kugoverwa kuva zviviri zvakadzika zvikamu: mazano uye ekurapa. Ngatitaurei nezvezvokudya zvemashoko. Mhuka dzakawanda dzakadaro dzinomiririra kurwisana nehuputa, izvi zvinowanzotadza kudya-calorie, uye mumwe nomumwe wedu, chokwadi, akaedza kushandisa mishonga yakadaro. Kunyangwe zviri nani kuita mabiko akadaro kumunhu mumwe nemumwe, achikurukura neanodyist. Asi kazhinji, kutevedzera kudya kwemazano kunobatsira kune umwe wedu, nokuti kudya kwake kunokosha kunobva paurefu hwomunhu wacho, uye pamhando yezvinhu zvaanoita zvemhizha (mupfungwa kana mutoro), munzira yehupenyu uye kunyange pahutano hwakasiyana!
Chii chakakosha kuziva kana kudya?
Chokutanga pane zvose, kuumbwa kwezvigadzirwa uye nhamba yemakoriori kuti adye zvakasiyana-siyana zvekudya, kuitira kuti zvinhu zvose zvakanyanya kudiwa zvinopinda mumuviri zuva rega rega. Tichaverenga zvimwe zvinonakidza zvekubika mapeji pasi apa, uye zvino mazwi mashomanana pamusoro pezvinhu izvi zvinotevera zvinofanira kufudza miviri yedu zuva rimwe nerimwe.
Izvi ndezvi: mafuta emiriwo, mamwe mhuka (zvichida zvisinganzwisisiki maorivhi emuorivhi); vitamini, mineral salt, fiber (miriwo nemichero); calcium uye mapuroteni (mazai emukaka anogadzirwa, cottage cheese, tisi, nuts) nesimbi (nyama, pomegranate, sesame).
Uye usakanganwa kunwa mvura masikati, unogona kugadzira mineral, asi zviri nani.
Izvi zvinogadzirwa mumwe nomumwe wedu, imwe nzira kana imwe, inodya zuva rega rega, nokuti muviri unobvunza "zvekudya zvaunoda. Nezvokudya zvinovaka muviri, chinhu chakakosha hachisi chokushandisa zvisina kunaka zvokudya zvakasiyana-siyana: kudya zvokudya zvakasiyana uye mune zviduku, zvipere iwe kudya kudya kwemafuta, zvakapfuma uye zvinotapira, uye zvakakosha kudya nguva dzose, zvichida panguva imwechete zuva rimwe nerimwe, uye zvakanyatsonaka chew chikafu. Mumamiriro ezvinhu akadaro mhuka haina kuwandisa uye inogadzirira kudya kwepamberi, kusunungura izvo zvinodiwa, uye inogamuchira simba rakawanda sezvinodiwa.
Imwe nzira iri nyore: chengeta chikamu chimwe nechimwe ka 48 - ichakuponesa kubva pakudya. Edza, kwevhiki imwe chete kuti udye zvakanaka uye uchienzanisa, uye iwe zvechokwadi uchaona chigumisiro nemaziso ako. Uye pakugumisa, zvimwe zvekubatsira zvekudya zvekudya zvekudya, izvo zvisingafadze kwete muviri wedu chete! Zvokudya zvekudya zvekudya kwekudya mangwanani-ngwanani zvinosanganisira, sekutonga, kusanganiswa kwezviyo nezvibereko.
Oat flakes namaapuro.
Miti : 1 tbsp. kapu ye oat flakes, mukaka 3 tbsp. spoons, juice hafu yemononi, uchi 1 teaspoon, nuts 1 tbsp. supuni, 2 maapuro.
Kubika ndiro iyi, gadzira oatmeal, soak in tablespoons matatu emukaka manheru oga oga, kuwedzera juisi, uchi, maapuro, marimu. Itai zvinhu zvose uye mushumire patafura.
Hercules nemajiroji .
Miti : Hercules 2 tbsp. spoons, 4 tbsp. spoons emvura yakabikwa, uchi 1 tbsp. spoon, mutsva inobvongodzwa 200 g, walnuts akachekwa 2 tbsp. spoons.
Soak the oats mu 4 tbsp. l. mvura kwemaminetsi 5. Zvino wedzera 1 tbsp. l. uchi uye 200 g majikiji ane nutswe akachekwa.
Manka nemaapuro uye karoti.
Miti : manga 2 tbsp. spoons, 4 tbsp. spoons emvura yakabikwa, uchi 1 tbsp. supuni, 2 tbsp. makapu etiroti, maapuro maviri grated, walnuts, 2 tbsp. l ..
Soak mango mumvura inotonhora. Siyai kwemaminitsi mashanu. Zvadaro wobva wawedzera maapuro, grated, karoti, akachekwa, uye uchi. Sakanidza uye musakanganwa kunyatsotsvaga nekudya zvokudya.
Rupire peji neapuro .
Mishonga : rizi 1 girazi, mvura 2 magirasi, 2 tbsp. tablespoons ebheta, 2 - 3 maapuro, 2 tbsp. mahwende euchi, 2 - maapuro 3, mukisi wakasvibira 1 girasi, vanillin, lemon peel, mabriji ekugadzirisa.
Kubika iyi porridge kushambidza risi, shandisa mvura inodzika. Zvadaro gadzira mupuvha yakasununguka 8 - 10 maminitsi. Kuvhara nechifukidzo, uye regai chimirire kwemaminitsi gumi 15 munzvimbo inotonhora. Sveta maapulo akakuyiwa akaoma, funganya nechekisi uye mupunga, iyo yakanyorova zvishoma. Isa ne 1 spoonful yeuchi. Iwe unogona kupa zvikamu zvakasiyana zvemufomu. Sorai yakasviba nevanillin uye wobva wawedzera chipuni chechichi. Paunoshumira, shandisa mbeu imwechete yekisiki patafura.
Zvokudya zvinotapira zvemapapiro.
Kurumidza casserole kubva kuCottage cheese ne karoti .
Mishonga : cottage cheese 500 g, 1 kg karoti, 2 tbsp. mahwende ejisi uye 0,5 makapu emvura, mazai matatu, 0.5 maikombe emukaka, hafu yegirazi yekamuki, munyu munyu.
Kubika casserole yakadai, simesa uye simesa risi, saka shandisa maawa maviri kana matatu mumvura inotonhora. Makaroti akachenesa uye akacheka kuita zvimedu. Bvisa kottage cheese, karoti uye mupunga wakabikwa, kusanganiswa pamwe chete nemunyu. Isa pamusoro pebheka, ugoisa muchoto, uchipfuta kusvika madigiri 180, kubika kwemaminitsi makumi maviri. Dururirai mazai pamusoro pe casserole, yakavhenganiswa nemukaka, uye gadzirira imwe imwe minita gumi nemaminitsi gumi nemashanu. Paunoshumira, iwe unogona kuwedzera ukamu hwakasvibirira uye miriwo.
Casserole kubva ku broccoli .
Mishonga : broccoli 500 g, kohlrabi 400 g, 60 g gorosi yakasviba, pod ye tsvuku tsvuku tsvuku, kamisi yakasvibiri 100 ml, miriwo; nokuda kwemupunyu - upfu hwema 30 gramu, 40 g batare, hafu yekita yemukaka, pepper, munyu kuti unye.
Kuti ugadzire casserole, tanga usanganisa marocaini pa inflorescences, cheka kohlrabi mudzimba, uye zvadaro zvimedu. Blanch broccoli ne kohlrabi mumvura inopisa, munyu, kwemaminitsi mashanu, zvino mudira mucolander uye musuke nokukurumidza nemvura inotonhora. Gadzira ndiro yekubika. Itai miriwo. Pepper akacheka mudiki cubes. Zvadaro gadzira muto: fura upfu hwakatsetseka mumafuta. Zvishoma zviduru mumukaka, simbisa, saka shandisa muto, pepper uye munyu. Dururira muto wepamusoro pemiriwo. Fukidza ne grated cheese uye pepper inotapira. Bika muchoto, chave chakatengesa kusvika kune madigiri 200, kwemaminitsi makumi maviri. Shumira nemishonga uye mukisi wakasviba.
Chimwe chikafu chekudya chekudya kunovaka muviri:
Kvass apple ne pears .
Zviri nyore kwazvo: kikigiramu yemichero yakaomeswa kubva maapuro nemaparesi, viraira mvura inopisa, kuwedzera 100 g emazambiringa akaomeswa, uye 100 g shuga. Iwe unovatora kunzvimbo yerima kwezuva. Uye yako kvass yakagadzirira. Izvozvi zvibereko zvakaomeswa zvinogona kushandiswa zvakare.