Mangwanani tinokurumidzira, masikati tinopedza kubasa. Uye chete manheru tinogona kudya zvakachengeteka. Panguva imwe chete ndinoda kuzvipa ini nemhuri yangu nechingwa chakakwana, - yakasiyana uye inonaka.
Uye zvino mubvunzo unomuka: sei kuchengeta mufananidzo mumamiriro ezvinhu akadaro? Pane here mapeji ezvokudya zvakakwana zvekurasikirwa kwekureruka? Icho chinopera kuti pane. Kunyangwe uchirashika unogona kutora zvinonaka, zvine utano, asi zvisina-calori ndiro.
Izvo zvakarongwa mapepa zvine mavhareji anenge 600 makori, 24% mapuroteni (37-38 g), 25% mafuta (21 g) uye mhuka nemiriwo, 51% mahydrohydrates (79-80 g), 12 g fiber, calcium, folic asidi, simbi uye zvimwe zvinovaka muviri.
Kusiyana kune chikonzero chekudya kwakanaka. Nokudaro, ruzivo rwekudya kwakakwana-kwese kwekurasikirwa kwekurema kunosanganisira zvikafu zvakawanda kubva pane zvakasiyana-siyana zvekudya. Izvi zvinoderedza kuora uye kuchengetedza mafungiro akanaka.
Kudya Nha. Nha. 1. Sarimoni nemucheka nemiriwo.
- 90 g yeSalmon kana imwe hove dzvuku dzichidya mumuconi wemonamu uye itsva parsley;
- 100 g yeaspagi yakagadzirwa nemakroti uye anyanisi kana yemiriwo kusanganiswa ne asperagus nyemba;
- 40 g yemupunga wakabikwa, zvichida marara.
- Saladi nesipinashi uye cucumber uye tomate.
Unoda exotics here? Gadzira sarada isina kujairika yepinashira shomanana:
- 200 g sipinashi;
- 50 g mutsva kana tangerines emakango (machero);
- 1 musoro mutsvuku weeiiii;
- 2 masupuniki eItaly refueling (pasi-calori).
Dinner № 2. Chicken nemiriwo.
- 120 g yeiyo yeputi inomwa mumaputika mazai vatsvene uye kubika kwemaminitsi makumi maviri pakushambidza kwe 180-200 ° C;
- 100 g of broccoli steamed;
- 1 muvhareji mbatatayi kubika ne 1 pisipuni yemafuta uye 2 maspunikiti emukrimu wakasviba nemafuta akawandisa;
- shandisa miriwo nemutsva wekii.
Zvekudyiwa - apulo yakabikwa. Tora 1 mapeji mapepa, bvisa chikamu. Pakati, tinoisa 2 masupuniki euchi, 1 teaspoon yekatuni yakakanyiwa uye 1 teaspoon yemafuta akaomeswa. Bika kwemaminitsi 45 pa 180 ° C.
Kudya # # 3. Mexican chicken nemari inogadzirwa.
- 100 g chicken fillet yakabatanidzwa mune kupfeka kubva pamaspuni 2 e soy sauce uye 1 teaspoon yemafuta emuorivhi, kubika muchoto kana pa grill;
- 40 g lettuce;
- 30 gm salsa sauce;
- 50 g yemucheka wakabikwa wakabikwa kana buckwheat;
- 100 g yeti karoti yakabikwa ne 1 kiyaspuni yemusi wearangi uye 1 teaspoon ye ginger mutsva (isa munyu uye pepper kuti uite).
Dinner № 4. Stew kubva ku tofu.
- Gorosi 120 g tofu ne 1 karoti, 30 g eonikisi yakagadzirwa, 30 g yeparsley mu 1 teaspoon yamafuta omuorivhi. Wedzerai 4 zvidimbu zvipembenene zvemuorivhi, hafu yehupire tsvuku tsvuku uye 1 teaspoon ye soy sauce. Nguva yekuravira garlic, vhiniga, chikamu;
- kunakidza - 100 g yemupunga wemazinga yakabikwa;
- mvura inopisa mvura: 1 kiwi, 2 masupunikiti emukonikiti pulp, ½ maruva, 1 teaspoon rum yakabudiswa.
Dinner № 5. Nyama.
- 90 g ye nyama yakaderera-mafuta, yakabikwa pane grill kana muchoto;
- 1 mashizha mbatatisi kubika ne 1 teaspoon yeguti;
- 100 g yemashiroti matsva uye mapepa.
Kuwedzera kwakanaka kune chikafu ichi ndicho che "green" saladi:
- 200 g dill, saladi, parsley, onion;
- cucumber;
- 1 teaspoon yemafuta emuorivhi wekuwedzera.
Dinner № 6. Halibut nemiriwo.
- 120 g ye halibut yakabikwa pane grill kana steamed (imwe hove tsvuku ichaita);
- 100 g yeiyo mhete yakabikwa muhuku yemukaka pamwe nekuwedzerwa kwepasipuni 1 pasi maarmonds;
- 50 g yeridha yakabikwa yakabikwa kana mbatata yakabikwa paganda;
- 200 gramu yemashizha yemiriwo (cucumber, tomato, pepper inotapira) nemishonga.
Kuenzaniswa kwezvibereko mumakereke kunopiwa mune imwe chikamu. Asi kudya kwakadaro kuchakoshesa nemhuri yako yose. Mune ramangwana - usatya kutya. Fungidzira mafungiro ako, shandura kugadzirira kwemanheru muroyi uye udye hutano!