Nzira yakanakisisa yekuderedza uremu inodya kudya. Nokuda kwechimwe chikonzero, vazhinji vanodavira kuti kudya kunonyatsorambidzwa, chaizvoizvo, kunogona kunge kungori kudya kwakakwana .
Mitemo yezvokudya zvinovaka muviri
Kuti iwe ugone kunyatsogadzira kudya kwezuva nezuva, zvinokurudzirwa kuti uite mamwe mimwe mitemo:
- Zvichida, zuva rega roga iwe unoda kudya yekutanga, zvakanakisisa kana iri mishonga yemiriwo. Kubika kubika: karoti, sipinashi, anyanisi, maharia pod, peas, tomato, ginger, parsley, broccoli.
- Usakanganwa nezvemari yemashizha, iyo yakakosha kwekudya kwekudya kwemanheru uye kudya kwemanheru. Sezvokupfeka, shandisa mafuta omuorivhi, jisi remonimu, yogurt yakakora-mafuta kana ukamu hwakasviba.
- Itai kuti mune zvinyorwa zvezuva nezuva zvakagadzirwa nemakhahydrates, somuenzaniso, chingwa uye pasta kubva durum gorosi. Gadzira muto we tomate uye garlic kuti uwedzere kuwedzera kune pasta.
- Kudya, zvokudya zvine utano zvinoreva kukanganisa zvakakwana kwemafuta, kusvuta uye munyu. Inorambidzwawo kunwa doro.
- Kana iri iyo inotapira, huwandu hwayo hunofanira kuderedzwa, uye kune mangwanani chete.
- Inokurudzirwa kuti usadye mushure memadhora matanhatu.
Menyu uye mapeji ezvokudya zvinovaka muviri kwekureruka
Pasi apa mapepa anonyanya kugadzirirwa kudya kudya kunovaka muviri.
Chicken Rolls
Zvisungo:
- chicken fillet - 500 g;
- mazai - 5 pcs;;
- munyu, pepper, mafuta emiriwo, marimu, magini.
Kugadzirira
- Iyo tsvina inofanira kuora mwoyo zvishoma, icheke inoputika anenge masendimita gumi paupamhi, munyu uye pepper.
- Kubva mazai kubika mazai uye mucheke, pamwe chete nemafuta.
- Pamusoro pebheka rekupikira, isa chifukidzo, gira mafuta nemafuta, uise mutsara pairi, uise mazinga akaomeswa kumusoro.
- Gadzirai mapeji uye gadzirai marimu. Nyatsoriparidzira ku spoon yamazinga akaomeswa.
- Vhura rugwaro rumwe uye ruchengetedze neinyopick. Muchivhinzi ichiputika kusvika kumadigirii 250, tumira ndiro kwemaminitsi makumi mana.
Mabhisike asina kujairika
Kuzvokudya zvekudya zvakasiyana-siyana, ndiro iyi inogona kushandiswa se dessert kana sechingwa.
Zvisungo:
- hupfu hwegorosi - 500 g;
- hupfu hwezviyo hwakakwana - 100 g;
- kubika poda - 1 teaspoon;
- garlic -1 jino;
- bhino - 1 l;
- mafuta - 250 g;
- munyu, shuga, akaomeswa sage.
Kugadzirira
- Muupfu inofanira kuwedzerwa munyu, kubika poda, shuga, garlic, sage uye buttermilk. Sakanisa zvose zvakakwana.
- Mafuta acho anofanira kutemwa kuita zviduku uye akawedzerwa kuhave.
- Patafura, dururirai pfufura shoma uye utange kufugama bundu. Kubva kwairi "sausage" inenge 2 cm yakakura, uye ugovana zvidimbu. Iwe unofanirwa kuwana mabhisikiti gumi nemaviri.
- Pisa ovhinji kusvika kuma2 degrees uye uise mabhisikiti. Kubika nguva inenge 20 min.
Dietary pizza
Zvisungo:
- kubika poda - 1 sachet;
- mazai - zvidimbu zviviri;
- yegid-fat yogurt - 200 g;
- furawa yose yezviyo - 2 zvinhu;
- tomato paste - 200 g;
- sekuzadzwa kunoshandisa chero zvigadzirwa zvekudya .
Kugadzirira
- Sakanidza zvose zvigadzirwa zvinodyiwa zvakakwana, zvinofanira kunge zvakasviba.
- Isa chirabwe pabhaka rekubika uye udururire hupfu pairi.
- Muchigadzirwa chepisitini chakasimwa kusvika 180, bheka mukanwa kwemaminitsi makumi maviri.
- Mushure meizvi, isa danda, pasta uye cheese pachigadziko. Pizza zvakare kutumira makumi maviri. muchoto.
Bhara ne omelette
Zvisungo:
- chicken ham - 1 pc .;
- mazai - zvidimbu zvitatu;
- mukaka - 150 ml;
- dzakaomeswa tomate - 6 pcs;;
- parsley, bhotela, pepper, munyu.
Kugadzirira
- Pa ham uibvise ganda, uriise muhombodo, uidururire nemvura ubike kwemaminitsi 45. Kwemaminetsi gumi nemashanu. kusvikira yakagadzirira kuwedzera munyu.
- Mazai uye mukaka vanofanira kurohwa.
- Tomato uye parsley inofanira kuve yakanyatsodurwa uye yakawedzerwa mazai.
- Panzvimbo yakatsvaira yakatsvaira yakanyatsogadzirwa nemafuta, zvakakosha kudururira omelet uye kubika iyo pamoto muduku kwemaminitsi 8.
- Durai omelet muzvidimbu zviduku uye mushumire ne ham.