Nekudya kwekupedzisira iyi kamukira yakakodzera:
Mavhiki vhiki
Chikudya chamangwanani: kushandiswa kwemutiri nemukaka wakaoma, 1 puniki yeflaksese, chikamu chezvakaburiki uye michero yakakanyiwa.
Zvimwe
chikafu chikuru chezviyo zvechingwa ne margarine asina mafuta, kubva kumusoro tinoisa 150 gramu ehesheni dzakabikwa mu tomato sauce, hafu yemazambiringa.
Zvimwe
slice yezviyo zvechingwa nemaargarine asina mafuta, hafu yemazambiringa, 1 mazai eibiki kana 150 gm ya yogurt.
Zvimwe
150 ml yogashi yakatsetseka neine marinari, bhanana, 1 puniki yakasanganiswa uye 1 teaspoon yeuchi.
Zvokudya zvemasikati: tora 400 ml yemushonga mushroom, nekuda kweizvi tinoputira pamoto mushonga wakaoma, kuwedzera zvinonhuwira kuvaravira, anyanisi, garlic, miriwo, inogona kupwanyika mu blender uye 50 gramu ezvingwa zvezviyo.
Kana
Murairi nemaruva uye michero
Kune zvikamu zviviri, tora magalamu zana ejisi tsvuku uye ubike, uye itonhorera. Bhatanidza risi nemafuta makumi maviri emakwenzi akaoma, 50 gramu yebhandi bvudzi idzva, 1 kikapu yezviyo ye-sunflower, bhanki yakakoswa, 4 mazana emaapricots akachekwa, nguva pamwe nemusanganiswa wepuni 1 pea puree, nguva yekudya, juisi uye 2 maspuni low-fat yogurt. Kune dessert, kushandiswa kwemichero, maererano nekuravira kwako.
Kana
Vegetable pizza
Kwema 2 servings: smear ganda rakagadzirwa pizza, nyanya nyanya, isa sliced mishonga kuti inwe, inowedzera makwenzi ayo, mushwa nemorivhi. Tarisa nehotera ye 50 gramu e grated rakaoma chesi uye uise zvimedu zve soy cottage cheese. Bika muchoto kwemaminitsi makumi maviri pakushambidza kwe 200 degrees Celsius. Shumira nehuwandu hwemavara ehodhi.
Kana
Bhuku rakagadzirwa nehoveti
nokuda kwekushumira 1: kubika magiramu 225 emazambatane, kusanganisa nepuniki imwechete yepeanut butter. Ngachidzimidzire mumoto wepando uye uwedzere 1 punipuni ye yogurt yakaputirwa ne seasonings. Isu tinoshumira pamwe nemichero yemakwenzi uye nevhudhi (miriwo, makango, karoti, kabichi, lettuce, mishonga).
Kudya
Baked Eggplant
Kwema 2 servings: cheka hovha yakakura, smear hafu yepupuni yemafuta emuorivhi, nguva nevira uye kubika muchoto, pakushambidzika kwema 190 degrees kwemaminitsi makumi maviri, mune imwe ganda rinopisa, kusvikira mbesa inenge iine hue golide. Tambanudza eggplant muchiganda, sasa 75 magamu echechi, kunwa 250 ml yeiyo muto mutsutso, uchisase nezvimedu zvechingwa zvezviyo uye usasese nutswe yakagadzirwa nepuniki ye grated cheese. Bika kwehafu yeawa uye ushumire nechingwa chinoputika (25 gramu) uye nehuzha saladhi.
Nyemba dzine tsvuku tsvuku
Kwema 2 servings: tichashambidza hafu yepuniki yezviyo zvegorosi mune ganda rinopisa, furai maonikisi akacheka kusvika kune dhidhi yendarama pairi. Wedzera pepper pod, akachekwa garlic clove, 1 tsvuku tsvuku tsvuku, teaspoon yemumini, dessert spoon yepasi paprika, kusveta uye fry. Tora magiramu 400 emabhandi emakinheni, munyu mumvura kubva kwavari, kuwedzera 400 gramu yemakinheni akapwanyika tomate, nguva yekudya. Gadzira zvinyorwa mumoto wekupisa kwemaminitsi makumi matatu pamusana wekupisa kwepasi, kusvitsa nguva yose. Zvadaro, sora magiramu 25 echizi uye nzvimbo pasi pegrill kana muchoto. Shumira pane peji guru remavara ehodhi.
Mumavhiki ekupedzisira unogona kudya saizvi:
Chikudya chamangwanani: chidimbu chiduku chemuesli nemukaka, maabriji, michero, supuni yepasikisi.
Zvokudya masendimita 400 magadzirirwo emagetsi okugadzira mabiko, 1 chingwa che rye kana chingwa chezviyo, marinami.
Kudya
Macaroni nekunakidza
Bira mumvura yakasviwa pasita, uwedzere mafuta omuorivhi, magini kana sipinashi, 10 magamu e grated cheese.
Kana
Wakavezwa mishonga pamwe nehowa
Kwema 2 servings: isu tichadziya muhomwe yepuniki ye mafuta emuorivhi, fry yakadirwa eiii kusvika yendarama. Munguva iyi, tinocheka magiramu 200 emazambique mu cubes. Isu tinowedzera hovha yegariki, 1 teaspoon yekoriandamu, paprika, kumini, uye pinch yefaroni. Isa majipuni mashanu emhangura, 200 gm makumbo anokonzerwa nemanyoka, 75 gm yemadhishi, 175 gramu emawaini uye mbatata, nguva yekudya. Sanganai uye mubike mukati mevheni kana pahofu, kusvikira miriwo inonyorera, shandisa ma gramu echesi uye zvakare muise pasi pegrill kana muchoto.
Tinoshumira nechingwa chinopisa.
Iye zvino tava kuziva kuti tingakurumidza sei kuunza mufananidzo mukuronga. Nekudya kwakadaro mukati memavhiki maviri iwe uchazonyaradzwa uye ugare nyore. Uye iwe ucharasikirwa uremu kana iwe uchiwedzera mitambo kune kudya kwako kwekupedza.