Kuenzanisa kushaya kurasikirwa kwemenyu

Nokuda kwekurasikirwa kwemazivi, zvinokosha kuti misi yezuva nezuva yakanyatsojeka, nenzira iyi iwe unorasikirwa nehutema uye haukonzeri kukuvadza mumuviri wako.

Mamwe mashoma emamiriro ezvinhu ekugadzira mamiriro ekuenzanisa kwevhiki:

1. Nokuda kwekuora muviri uye kushanda kwemuviri, zvinodiwa kunwa zvinenge 2 litita emvura zuva rega rega.
2. Sarudza zvokudya nehuwandu hwehuwandu hwemafuta.
3. Iva nechokwadi chekudya chamangwanani, sezvo iwe uchawana simba kwezuva rose.
4. Bvisa zvinotapira, upfu uye kofi kubva pane zvokudya zvako, pamwe nekudya zvinokurumidza, soda, sauces uye zvimwe zvokudya zvinokuvadza.
5. Nhamba shoma yekoriyori inofanirwa kuve iri mune mhinduro yakakodzera yekudya yakakwana ndeye 1200.
6. Idya nguva dzose, yakanakisisa yevose - maawa matatu ose. Saka haungatombovi nenzara. Zvakakosha kwete kuti zvakadini, asi kangani iwe uchadya.
7. Kurema kweumwe neumwe kushumira hakufaniri kudarika 400 g.
8. Kudya kwekupedzisira kunofanirwa kuva maawa matatu asati avata.

Mhando yekuenzanisa mabiko emenyu

Kwekudya chamangwanani iwe unogona kusarudza:

1. Chikamu chemafuta anocheka uye 2 zvinyorwa zvechingwa.
2. Girazi remukaka wakaderera-mafuta uye croutons.
3. Girazi remukaka neuchi.
4. Sarudza kechipiri chekudya chamangwanani:
5. Juice isina shuga.
6. 2 chero michero.

Mienzaniso yezvokudya zvemasikati:

1. Chikamu chemafuta mashoma, soroti saladhi uye chikamu chiduku che macaroni kubva kune gorosi yemhando dzakasimba.
2. Chingwa chiduku chepapiro, saladhi inogona kuzadzwa nemafuta emuorivhi.
3. Zvimedu zvakakangwa, mazai uye tomato muchoto, oasasa neke shosi.
4. Chikamu chiduku chisina mafuta nyama, kushandiswa kwemazambatata, karoti uye chikamu chehove dzakaonda.

Kuti udye, unogona kudya:

1. Chikafu nemukaka.
2. Yogurt, 2 makungu uye mutsara mashoma.
3. Chikamu chiduku chema ham, tomato, chikafu chakakora-mafuta uye cheese.

Iwe unogona, zvichibva pamuenzaniso unofungidzirwa, ita iwe pachako mapeji ezvokudya zvakanyatsonaka pakurema kurasikirwa, saka iwe uchazadzisa zvaunoda. Kubvumira zvishoma zvigadzirwa nemasipi, asi kwete kupfuura 70 kcal. Kuita kuti zvive nyore kwauri kuti uite mapeji, shandisa maverengi anotevera ezvakakosha zvikamu zvekudya imwe neimwe:

1. Puroteni inofanira kuva 40-100 g Izvi zvinogona kuva nyama yakaonda, somuenzaniso, huku, uyewo hove, hove uye mazai.
2. Mahydrohydrates akazara anofanira kuva 50-120 g. Somuenzaniso, zviyo uye chingwa chegorosi.
3. Flections kubva pa100 kusvika ku150 g Izvi zvinogona kuva karoti, anyanisi, makomkeri kana celery.