Ndekupi kushandiswa kwezvokudya?
Shandisa mikana yezvibereko zvako zvemazuva ose uye miriwo, dzidza zvitsva, uchitowedzera pazvika zvakasiyana-siyana, uchiteerera kuitika kwemuviri. Ita kuti iwe pachako unogadzirisa zvakanakisisa. Kudesnichay mukicheni iri nyore uye iri nyore. Uye sezvo zvigadzirwa zvekutanga zvinotora miriwo - ivo (pamwe nemichero nemabriji) mune zvekudya kwenyu kunofanira kuva 600-700 pazuva. Unofunga here kuti pane mavitamini C akawanda mumarangi anokwanisa kukanganisa kurwisa mune ramangwana mwana? Iwe wakakanganisa! Iyo yakawanda muBulgarian pepper, mbatata, kiwi, saladi uye maapuro. Maroti matsvuku - imba yekuchengetera ye provitamin A. Tichazarura chakavanzika chinokosha: zvinhu zvinobatsira hazvikwanisi kuenzaniswa pasina mafuta: spoons yemafuta yemiriwo kana ukisi wakamukira. Iwe unoda kungotsvaga pane zvinonaka zvemiriwo here? Usazvizvidzi iwe pachako izvi, asi unowanzoita mairi saladi uye zvinonaka zvekudya. Gorosi peas (uye dzimwe nyemba) - mhare muzvakagadzirwa ne vitamini B6 uye folic acid, saka zvakakosha pakugadzirisa hurongwa hweshungu hwemwana. Inonyanya kukosha munguva yechando uye zhizha miti yakazara saladi. Iine mavitamini mazhinji eboka B, potassium uye magnesium. Ivo vakasiyana kwazvo! Zvinonhuwira uye peppery, zvinorwadza uye zvinotapira, zvinononoka uye zvinotyisa ... Uye panguva ipi zvayo yegore - pamusoro wekududzirwa. Muzhizha pachava nemichero nemichero. Uye zvino ndiro ndiro ichaita mutsva, mitsva miviri uye mashizha mashizha ane utano, anonhuhwirira uye akajeka. Zvisinei, kutenga zvigadzirwa zvemunharaunda muno: inokura mumatumba edu okuraira, ine zvinhu zvishoma zvinokuvadza, sezvo zvinotora kwenguva yakareba kuti zvigone uye kuzvichengeta.
Pasina kurasikirwa zvisina kufanira kwezvokudya
Waiziva here kuti bhanana, avocado, mango haifaniri kuchengetwa mufiriji? Nokuda kwekukanganiswa uku, vanorasikirwa kwete nekuonekwa chete, asiwo zvinhu zvinobatsira. Kune dzakawanda zvakavanzika zvakadaro. Mbatatisi, karoti, bheet inofanira kuchengetwa munzvimbo inotonhorera. Zvakanaka, kana bhandi rakasara rine bhokisi rakasimbiswa rakavharwa. Zvibereko zvakakwana, zviputi zvezvirimwa zvinokonzera michero ye hormone ethylene, iyo inokonzera kukwegura nokukurumidza kwemiriwo nemichero. Kakawanda, sarudza michero nemiriwo uye kubvisa kunyange zvishoma zvishoma zvakakanganisika sezvinobvira. Ethylene yakanyanyisa kubhurwa nemaapuro, saka inofanira kuchengetwa zvakasiyana nedzimwe mimwe matokisi. Asi chaizvoizvo muimba inochengetedza zvakanaka (kana yakazara kana yakavharwa zvakasimba, iwe unopedzisira uchinge uchinge uchitadza kurasikirwa nezvibereko kamwechete). Inonyanya kunzwisiswa ne ethylene kabichi (dhena, mavara, Brussels), broccoli, kiwi, mango. Usada migumisiro yaro uye tomate, makomkeri, mapear, bhanana, nectarines, avocados. Uye anyanisi, mbatatisi, paprika nemashizha ane mashizha anotya zvakare. Edza kutakura mimwe miriwo nemichero zvakasiyana, mushure mekugeza uye kuoma. Green saladhi haigone kumira kunotonhora. Kana iwe ukangorikanda mufriji, "kupisa" kunowanikwa pamashizha. Iyo saladi yechando ichava yakanyorova, inoshanduka yakasviba. Pachave pasina mavitamini mairi. Dzinga kunze pasina kuzvidemba! Usatenga michero nemima mavara: pane zvishoma izvo zvinokosha zviri mukati mazvo pane zvese zvakakwana. Asi usatengedzwa nerunako rwakanaka rwekukohwa. Funga nezvezvakasikwa!
Unyanzvi hwokubatanidza chikafu
Kunyanya zvakanaka miriwo uye saladi nemaprotheni yemiti - nyama, hove, mazai. Iyo inopa, inobatsira uye inopa mikana inenge isingagumi yekubatanidza, iyo inokubvumira iwe kugadzira ndiro nekuda kwekunakidza kunotarisirwa. Nenzira iyi, zvinetso nehutachiona hazvizovi zvechokwadi!
Romaine neParmesan
Kugadzirwa (kwema 4 servings): 4 mazai, boka reRoma, lettuce, 1 tbsp. nendiro yemafuta emuorivhi, 100 g yeParmesan cheese.
Kugadzirira:
Girasi rimwe nerimwe re letesi rinoshambidzwa pasi pemvura inoyerera uye rakaiswa kuti riome. Kuti uchengetedze mavitamini, zviri nani kuibvarura kuita zvidimbu. Gurai mazai, akaoma-akabikwa, nematanda makuru. Muchipani munoisa matanho ose: yekutanga lettuce, uye mazai, uye pamusoro peparmesan. Pakupedzisira, zvose zvakadururwa uye kumativi ezvimwe mhandara yemafuta emuorivhi.
Kubva kune bheet ane apricots akaomeswa
2 madiki madukure, 10 pcs. apricots akaomeswa, 1 tbsp. e spoonful ye shuga, 1 dec. kapu yebhotela, cottage cheese, kirimu yakasviba kana kamu.
Kugadzirira:
Welletroot yakashambidzwa muyunifomu. Dya ma apricots akaomeswa woacheka mudiki maduku. Pisa bhotsi mune ganda rinopisa uye shuga muzinga rinopisa. Apo inopera, isa zviduku zviduku zve beetroot uye dzakasvibiswa apricots. Ndakacherechedza kuti shuga yakatanga kushanduka kuva caramel mass? Bvisa moto. Wedzera kottage cheese, kirimu yakasvi kana kamu.
Saladi nemaapuro uye cheese
200 g yechizi, 1 apple, bunch of saladi, 50 g yemarnuts, 1 tbsp. kapu yekamuki.
Kugadzirira:
Cheese uye apple ye sodium pane grater yakawanda, lettuce mashizha. Sakanidza zvinhu zvose zvakakwana uye wobva wawedzera zvakagadzika walnuts. Isa kunze muhodhi yehudhi, uye usati watanga kushumira, mwaka nekamuki.
Meat Salads
Chicken, nyuchi, veal, turkey, mbira - iwe une chisarudzo chakanaka. Miti, miriwo uye kunyange michero inobatsira kuti mumvuri usvike nyama uye inobvumira kuita zvisingaenzaniswi zvakasiyana.
Na turkey
150 gramu yehuki yakabikwa, 1 cucumber, 1 karoti, 1 tbsp. kapu yemafuta emuorivhi, juisi yemononi, soy sauce, marimu pasi, 1 teaspoon shuga, 1/2 chili pepper, 1 clove yegarlic. Soy mucu pamwe neshuga uye yakabikwa muzinga rinopisa 2 - 3 maminitsi. Regai itonhorere pasi, kuwedzera garlic, pepper, jisi, bhotela uye whisk. Miti nemhuka zvakatemerwa kuva zvimedu, minda nemuchero, kusaswa nemasvini nemiti.
"Hamu muuswa"
1 chicken fillet, 1 avocado, 1 bunch of saladi, 2 mazai yolks, 3 mashupuni emafuta omuorivhi, 1 jisi remuti.
Kugadzirira:
Furu yemukaka kana fry. Yolks whisk, kuwedzera donhi remafuta, inodururira mumuto wemononi. Tsamba inosimuka inosuka maoko ako muzvidimbu, kuisa mundiro, hafu yeminda yemuchero, kusanganiswa. Nyuchi akacheka uye pamwe chete nemataundi maduku ewacado anowedzera ku saladhi. Dururirai zvose zvakasara muchu, simbisa. Shumira muhodhi ye saladi.
Thai
1 chicken fillet, 1 mazambiringa, 2 tsp soy sauce, 1 teaspoon sesame mafuta, juice ane maspure ehafu yemononi, hafu tsvuku uye tsvuku chizipe, 2 mapfumbu eminiti nekorianderi, 1 dess. spoon yemafuta emichero.
Kugadzirira kwezvokudya zvekudya:
Nyaya yemucheka uye kudonhwa muzvidimbu zviduku. Muchero wekunwa wakachena, iva nechokwadi chokuti unosunungura mafirimu, uchibvarurwa. Wedzera mintsi mashizha, cilantro uye akachekwa chili. Jisi jisi, soy sauce, sesame nemafuta emichero, kusanganiswa, munyu uye nguva nemusanganiswa.
«Vegetable wreath»
Chikamu chiduku chehove dzakaderera, 1 tbsp. supuni yemazai egorosi, imwe mbatata, karoti, beet duku, 1 teaspoon jisi remumon, 1 dec. spoon yemafuta yemiriwo, munyu.
Kugadzirira kwezvokudya zvekudya:
Bika hove nemiriwo muzvikwata zvakasiyana-siyana. Cheka zvose, kunze kwehove, mumakumbo maduku. Yese yega yevhu yemiriwo yakasanganiswa nemafuta uye inosaswa nemuto wemononi. Isa chidimbu chehove yakagochwa padiro, uye zvakapoteredza zvikamu zvemiriwo.
Kubva kune squid nemiriwo
2 squid duku, 1 yakasanganiswa cucumber, 1 mbatata, 1 karoti, 1 tbsp. spoon yamafuta omuorivhi, munyu. Karoti uye mbatatisi muto muyunifomu. Huru, nyora, dura muzvidimbu zviduku. Saizvozvowo, gadzirai cucumber yakarungwa. Zvitunha zvinotapira kusvikira zvabikwa uye zvigurwa. Sakanidza zvose zvinoshandiswa mukadha rakasvibirira. Nyaya nehupuni yemafuta emuorivhi, zvishoma nezvishoma yakadururwa.
Kubva pepper uye herring
2 tsvuku: tsvuku uye yakachena, 1 shering fillets, 1 tbsp. spoon yamafuta omuorivhi, munyu. Bhengai peputi muchoto kana pane grill. Bvisa ganda. Bvisa shini nembeu, tema muzvimedu. Herring - muzvidimbu zviduku. Isa peputi pachigamba, uchisase namafuta omuorivhi, uye uise hove pamusoro.