Chikafu chakakodzera chekureruka kwemazivi - menyu uye mazano ehutano

Zvokudya zvakasarudzwa zvakarongeka chikamu chinokosha cheutano uye kutaridzika zvakanaka. Chikafu chakanaka chekureruka kwemazivi, iyo miriyo yakasiyana kwazvo, ichabatsira kuva mufaro anofara wemufananidzo wakaisvonaka uye wakanaka mumavhiki mashomanana chete. Nzira yekugadzira kudya nemitemo yese yekuita kuti ive yakakosha - ruzivo runobatsira kumudzimai wese.

Nheyo dzekudya kwakakodzera

Kubvisa zvachose kubva pakudya kwemafuta uye e-calorie-foods, menyu haizoshanduki uye yakarurama. Kuti uite izvi, unofanirwa kutevedzera kune zvikamu zvakakosha zvinokurudzira izvo vese vezvokudya zvenyika vanopa. Uye izvi hazvirevi kukwana kwakakwana kwezvipfeko zveupfu kana zvimwe zvinhu zvinokuvadza, maererano nekutenda kwakakurumbira. Pashure pezvose, kunyange pasta inofanira kunge iripo mumenyu yemunhu ari kutarisa hutano hwake.

Zvinhu zvinokosha zvekudya kwakakodzera zvinoita sezvi:

1. Fractional food inake. Chikamu chinofanira kuva chiyero chemuchindwe, uye nhamba yezvipo, zvisati zvishanu.
2. Chikafu chakakwana chokurasikirwa, iyo menyu yakagadzirwa pamusoro pekushandisa nhamba yakawanda yezvokudya, inosanganisira kuiswa mukudya kwezvokudya izvo chete zvine zvakakosha zvekudya. Ichocho, iyo iyo umo mune zvakakosha BZHU nokuda kwebasa rose remuviri.
3. Kuverenga iyo caloriic yezvokudya uye kudya kwezuva nezuva seyese. Izvo zvinodyiwa zvemenyu zvinomirira mararamiro.
4. Kuderedza kushandiswa kweshuga yakawanda uye mafuta kune zvishoma. Zvokudya zvinokurumidza, pie, vareniki, dumplings uye zvimwe zvakagadzirwa semi-akapedza - pasi pemutemo unorambidzwa.
5. Zvokudya zvakapfuma mumakinhydrates zvinopedzwa kusvikira 12-00 pazuva. Zvino kana manheru manheru, zviri nani kudzikamisa miriwo (kunze kweiyo ine starch) uye michero (kunze kwemazambiringa, mabhanana uye avocados).
6. Kubvumirana nemvura yakaringana. Chimiro chezuva nezuva chekunwa nderamairi maviri, asingasanganisi mvura yezvokudya zvekutanga, tei, kofi uye zvimwe zvinwiwa. Nyanzvi dzinokurudzira kunwa girazi remvura kwechetatu cheawa pasina kudya. Izvi zvinotendera kuti chirwere chekudya chinotanga kushanda nekuderedza chiyero chekudya kwekupedzisira.
7. Mhuka yekudya yakakodzera yekurasikirwa kunokonzerwa nokubika pazvinyoro, zvakabikwa, zvakabikwa, zvakabikwa nekushandisa grill. Zvingwa zvakabikwa, zvinopfungaira uye zvese zvinorambidzwa zvinorambidzwa.

Zvokudya zvekudya kwakakodzera

Vamwe vanoziva kuti nekuderedza zvikamu kusvika kuhupamhi hwechindwe, unogona kudya zvishoma zvese, asi izvi hazvisi zvakakwana. Boka roga roga rezvokudya rinogadzirwa nenzira yedu, asi kuisanganisa nemamwe ndiro ndiro kunogona kutungamirira kuhutu hwekudya, uye izvi zvinovhiringidza kuunganidza masero matsva emakona, pamimba uye mabako. Nyanzvi dzekurapa dzakagadzirisa kuwirirana kwezvinhu zvekudya kwakakodzera , iyo inopiwa pasi apa, inobatsira kunzwisisa kuti zvipi zvinogona kuunganidzwa, uye chii chingafanirwa kudziviswa kuitira kudziviririra pachavo kubva kune imwe yeiyo makori.

Kurwisana nehuwandu hwehutundu hwemuviri hahukuvadzi mumuviri, unofanirwa kuronga mhando yemagariro. Kudya kwezvokudya hazvirevi kurwisana nenzara uye kuregererwa kwezvinhu zvinokosha. Pane zvinopesana, kudya kunofanira kuva kwakanyatsonaka uye kune zvizere mapoka emaprotini, makhahydrates uye kunyange mafuta, asi kwete mhuka, asi sara.

Zvinobatsira mangwanani-ngwanani - kudya kwakakodzera kwekurasikirwa

Mhuka yekutanga ndiyo inonyanya kukosha uye inokosha, iyo kuiswa kwemuviri nesimba rine simba kunobva pazuva rakatevera. Zvokudya zvokudya zvemafungiro zvekudya zvishoma, izvo zvinogona kuva zvakasiyana zvakasiyana, zvinovakwa pamashandisirwo emakrohydrates uye mapuroteni zvokudya. Iyo inogona kunge yakagadzira omelets, cottage cheese, pamwe nekuwedzera kwemichero yakaomeswa, yoghurts, michero saladi uye kunyange kutasva nezvidimbu zviduku zvechizi.

Ruramisa zvokudya - masikati

Kudya chimwe chezvokudya zvinokosha kune vanhu vari kurwisana nemasentimita anotsamwisa pamuviri. Zvokudya zvekudya kwemanheru zvinosanganisira nyama kana hove dzakagadzirwa zvakapfava, zvimedu zvakasununguka, mishonga yemashizha uye zvimwe zvimedu zvehuse zvakagadzirwa-zviyo zvechingwa. Iwe unogona kubatanidza kudya kwemajeri nemichero jelly kana mukombe wegreen tea.

Kudya kwakanaka - kudya kwakakodzera

Kusiyana nemafungiro asina kururama, hapana chikonzero chekuramba kudya kwemanheru, kana uchida kubvisa makirogiramu ane pesky. Kudya kwekurasikirwa kwekurema, iyo mhuka inoratidzwa pasi apa, inokubvumira kuti usarega kudya muviri, maanotanga kuunganidza zvinhu zvose zvinotevera, kuitira kuti arege kuzviratidza kuzvidya mwoyo kwemhando iyi.

Kudya kwevanhu vanorema kuwanda, kunogona kuva nezvinhu zvinotevera:

• michero inotapira uye inovava nemiriwo;
• chikamu chiduku chechifu chekuku kana hove yakakosha yakabikwa muchitsime kana muchoto;
• zviyo mumvura.

Zvokudya zvinokonzerwa nezvokudya zvakakodzera kuti ure kurasikirwa

Kune nguva 5-6 pazuva zuva rakazara kudya zvakanyanya kusingadi, saka nyanzvi dzinokurudzira kushandura kudya kukuru nekudya. Zvokudya zvakasvibirira pakudya kwakakodzera zvakasiyana. Zvibereko salads, nuts, yogurts yakagadzirirwa (pasina kuwedzerwa shuga, jamu, jams, etc.), squash kana beetroot caviar nekacheka chechigunwe, chingwa chakaomeswa nekacheka chemafuta anocheka, jelly fruit, nezvimwewo.

Zvokudya zvekudya zvinorema kurasikirwa

Pakati pezvinhu zvose zvakasiyana-siyana zvekudzoka shure kwezvokudya zvinogona uye zvinofanirwa kuiswa mukati memenyu yekutema kurasikirwa, pane izvo zvinogona kusiyanisa kudya. Vakawanda vanoita chikanganiso chokudya rudzi rumwe rwezvokudya zuva nezuva. Chokutanga, hachisi munhu ane hanya nekuremekedza muviri, uye chechipiri - inokurumidza kunetseka, saka mapepa ekudya kwakakwana kwekurasikirwa kwemazizi anofanira kunge akasiyana-siyana sezvinobvira.

Zvokudya zvekudya kubva kune kottage cheese

Imwe yemapapiro akareruka, asi anonaka uye anodya, iyo iyo inonzi cottage cheese, inogona kuonekwa se syrniki ne bran. Kugadzirira kwechikafu ichi hakutora nguva yakawanda, uye kuravira hakuzoiti nzira ye classical version.

Cheese dumplings ane bran

Zvisungo:

• midhi-mafuta cottage cheese - 0,4 kg;
• mazai maviri;
• branh - 2 tbsp. makapu ane slide;
• rima rakaoma - 1 handful.

Kugadzirira:

1. Mvura inoshambidzwa uye yakadururwa nemvura yakatsva. Mushure mekuitika kwehafu yenguva, shandisa mvura, uye omisa mazambiringa akaomeswa.
2. Cottage cheese inopera neforogo, kubvisa zvose zviduku zviduku.
3. Wedzera bhandi, mazai uye mazambiringa akaomeswa kune cottage cheese, mushure mokunge tinyatsosanganisa mukanyiwa we cheese cakes.
4. Dairy cheeses kubva pamucheka wekodhi, yaunenge uchiziva, yakabikwa mune zvisiri mbato frying pan, pamwe nekuwedzerwa kwemiriwo yakanatswa mafuta.

Zvokudya zvekudya kubva muchipfuva chekuku

Chifu chekudya ndicho chikamu chakanyanyogadzikana chechikara chekudya, saka mune zvakawanda mapeji ekudya zvinowanzoshandisa chikamu ichi. Mhedziso yekutadza kuti zvose pasi-calorie mapeji hazvina kunakidza, izvi zvicharatidza kudya kubva pazamu, kubikwa muchoto ne raspberries, uchi uye musadhi.

Chicken fillet muovheni - mapeji ezvokudya

Zvisungo:

• raspberry - 2 handfuls;
• chicken fillet;
• zviyo yemasitadhi - 1 tbsp. spoon;
• uchi - 50 g;
• nezvinonhuhwira zvinonaka;
• flour flour - 3 tbsp. spoons.

Kugadzirira:

1. Geda majikiji.
2. Tinocheka chifuva mumapande marefu, kwete kupfuura 10 mm mashizha.
3. Isu tinodonha mumucheka wakadzika weplate, masitadhi uye uchi.
4. Chicken pepper, munyu uye mupumburu muupfu hwebhuru.
5. Fry zvishoma nezvishoma muzamu pane pari inopisa inopisa.
6. Bika muchoto pa200 ° C kwemaminitsi 10.
7. Tinoshumira huku pamwe chete nemuyo mutsva.

Mishonga yemaradhi - mapepa ekurema kuora

Kune zvakawanda zvezvokudya zvitsva, zvose zviri maererano nemakori, uye kubika. Semuenzaniso, kudya kwekudya neye squids iyo ruzivo ruchagoverwa pasi, rine chiremera chepamusoro chekudya pamwe chete nekodori yakagadzikana, izvo zvinobvumira kuti zvibatanidzwe mumenyu yevanhu vanorwisana nekuwedzeresa. Pakati pezvigadzirwa, hapana chimwe chinogona kuonekwa sechine mari.

Low Calorie Salad neCidid

Zvisungo:

• fukiti yakabikwa ye squid - 0.25 kg;
• chicken egg - 3 pieces;
• saladi yeiii (kwete inova) - 1 piece;
• yoghuti, masardadhi, munyu uye zvinonhuwira zvekuwedzera.

Kugadzirira:

1. Mazai kubika zvakaoma.
2. Chikwata che squid chinotemwa kuita zvidimbu.
3. Chilled mazai akacheka mu cubes.
4. Anyanisi akacheka muhafu yezvindori.
5. Sakanidza yogurt nemasitadhi uye uwedzere munyu, zvinonhuwira kutora.
6. Isu tinobatanidza makungu, mazai uye anyanisi muhombodo yewadhi uye vadzidiridza nokupfeka.