Dzungu ndiro chinhu chinobatsira icho chinogona kushandiswa kubvisa mapaundi akawedzerwa, uye zvose nekuda kwekakemikari yakawanda yakagadzirwa. Chinhu chiduku chakanaka chinotapira chichava chikonzero chakanakisisa chezvokudya zvekudya, izvo zvinofanira kuiswa mune yako menu.
Zvokudya zvepumpkin zvakanaka uye zvakaipa
Kuumbwa kwemaruva emarangi kunosanganisira mavitamini, mineral, fiber uye zvimwe zvinhu zvinokonzera kuvapo kwezvinhu zvinobatsira. Zvakakosha kuziva kuti zvinokurudzirwa kushandisa zvose nyama uye mbeu dzine mafuta acids. Nekushandisa nguva dzose, unogona kusimbisa mabasa ekuchengetedza emuviri nekuvandudza kushanda kwenhengo dzomukati nemaitiro.
- Kuonga nekuvapo kwe potassium, mhepo yemwoyo inosimbiswa, uye kubatana kwayo ne magnesium kunobvisa kubvisa muviri wehuwandu hwemvura.
- Iyo yakasanganiswa inosanganisira yakawanda yesimbi, saka inobatsira kudya neanemia.
- Tichivepo nekuvapo kwezinki, tinogona kutaura pamusoro pezvibatsiro zvepafupa, uye kumunhu iyi mineral inokosha pakuita.
- Iko mune mavhitamini A, iyo inovandudza maonero uye ndiko kudzivirira kenza.
- Mune zvakawanda, chibereko chinoshandisa antioxidant ine simba - vitamini E, iyo inokonzera kuoma kweganda.
- Inosanganisira pectin inoderedza huwandu hwehushutera muropa.
Zvokudya pamakungu zvinogona kuunza nekukuvadza, kana iwe usingafungi zviripo zvinopesana. Iwe haugoni kuishandisa chirwere cheshuga, zvinetso nealkaline acid balance uye gastritis neine asidi yepasi. Contraindicated michero ne peptic ulcer uye zvinetso mumagestive system. Kazhinji, asi kusagamuchirwa mumwe nomumwe kunobvira.
Zvimiti zvepukeni yekurema kuora
Kuti urarame nechinetso chekurema kwakanyanya, zvinokurudzirwa kuzadza kudya kwako nekunya-calori kudya, iyo inosanganisira pungu, 100 g iyo ine 25 kcal chete, uye zvose nekuda kwekuti 90% yayo inoumba nemvura. Kushandiswa kwepukatsi kuderedza kurasikirwa kunokonzerwa nekuvapo kwezvokudya fiber, kuvandudza basa regumbo rekudya. Iyo yakagadzirwa inosanganisira vitamin T, iyo inokurudzira kukurumidzira kwezvinokonzera mishonga, inoderedza dambudziko rekuisa mafuta uye kubviswa kwehupfu. Tichitarisa zvinhu izvi, hapana munhu anofanira kunge asina chokwadi kana zvichibvira kudya pungupu panguva yekurasika.
Idya zvekurema kwemafuro pamakungu
Kana pane chido chekuita kuti chimiro chacho chive nehutano hwakanaka, ipapo nzira yakaratidzwa ichave yakafanirwa nechinangwa ichi, uye pamwe chete. Kune mhuka dzakawanda dzakasiyana, iyo inopa munhu wese mukana wekusarudza nzira inogamuchirwa. Kuti uwane rubatsiro runobvunzwa uye urasike uremu, iyo yehupu yekudya kwekureruka kunoreva kuremekedza neimwe nhamba yemitemo.
- Tenga zvinotapira nemucheka wakajeka nyama, kwete yakajeka machena.
- Inokurudzirwa kuderedza kana kurasa zvachose munyu uye shuga.
- Zvokudya zvepungu zvinoreva kushandiswa kwemvura zhinji, zvinenge 2 litita.
- Zvakanakisisa kubatana nechikafu chiduku uye nyanzvi dzinokurudzira kuti uite hurumende nekudya panguva imwe chete.
Kudya nekinhu uye huku
Miti inobatsira michina yemufananidzo uye utano, asi nokuda kwekushanda kwechimiro chemuviri, puroteni inokosha inotsigira mitsipa, kudzivirira kuparadzwa kwavo. Nzira yakanakisisa yekugadzirisa ndeyekubatanidza kurasikirwa kwemafuro nemakungu uye nyama nyama, iyo inodya. Itai pane mhariyo zviri nani fillet, iyo inobvumirwa kuisa, kubika, kubika uye kubika kune vakaroorana. Zvakakosha kuomerera kune zvokudya zvakadaro kwemazuva matatu, asi kana uchida uye kuwanikwa kwemasimba, izwi racho rinogona kuwedzerwa kusvika pavhiki. Menyu yenguva ino ndeyi:
- kambodzani : pumpkin puree uye saladi pamwe nekuwedzerwa kwemiriwo iyi;
- Zvokudya zvemasikati : muto wezvirimwa nemapukisi uye chidimbu cheputi;
- kudya kwemanheru : nyama yakabikwa nemichero yakaoma kana 1 tbsp. low fat fat kefir.
Zvokudya pamakungu uye yogurt
Iyi nzira inobatanidza uswa hwemiriwo uye mukaka wakasviba unobatsira kuderedza uremu. Kefir ine simba rakanaka pakugadzirisa chirwere uye kushandiswa kwemasabolism. Dzungu rine kefir rinorema kurasikirwa ndiyo nzira yakanakisisa yezuva rokutsanya, somuenzaniso, pamberi pechiitiko chakakosha kana kuti zororo. Kwezuva pane irikudya, unogona kudya magiramu 500 ehokwe kana kubika uye kunwa 1.5 litres e-low fat fat. Nhamba yakatarwa inofanira kugoverwa muzvikamu zvakasiyana. Kuti zvipukiti zvive zvakanyanyisa kubudirira, zvinokurudzirwa mangwanani ose kunwa 1 tbsp. mvura.
Zvokudya pahomwe yakasvibirira
Miti mitsva inofungisisa iyo inobatsira zvikuru mumuviri. Kunyange zvazvo rungu racho harisi kurasikirwa nemiti yakawanda kunyange mushure mekurapwa kwekupisa, zviri nani kuzvidya nenzira yakasvibiswa yemuyo wakanaka kubva pakudya kwepungu. Iyi nzira inobva pane 4x4, iyo, nhamba yakaenzana yemazuva ekudya uye kukanganisa. Rawhu yepukisi yekurema kurasikirwa ichava kuwedzerwa kwakanakisa kune zvakawanda zvokudya. Iwe unogona kunamatira kune kudya kune mwedzi miviri.
Pumpkin - kubika mapeji ekurema kurasikirwa
Kana iwe uchiitisa kuongororwa pakati pevanhuwo zvavo, ndezvipi zvezvirimwa zvemaruva aya zvavanoziva, vazhinji vanoyeuka chete soup uye peji, asi chaizvoizvo kune zvakawanda zvakasiyana-siyana mapeji. Pazvokudya, unogona kudya zvidzidzo zvakasiyana-siyana zvechipiri, somuenzaniso, ragout, casseroles uye pancakes. Mukuwedzera, pane mapepa kubva patsika yekutema kurasikirwa kune vanoda vanoda kutapira. Iyi miriwo inogona kunzi "universal", nokuti inokodzera zvikafu zvakasiyana uye kunyange zvinwiwa.
Smoothies yehupu yekutema kurasikirwa
Zvinwiwa zvinwiwa zvevanhu vanotarisa zvokudya zvavo - smoothies. Iwe unogona kuvabikira kubva mumiti yakasiyana-siyana nehomwe hazvisi izvo. Menyu yemapopu ekurema kurasikirwa mafiroti anokurudzira kuwedzera smoothies, iyo ine fiber, iyo inobatsira kushambidza muviri wezvigadzirwa zvemagetsi. Zvakakosha kucherechedza kuoma kwekubika, nokuti iwe unotofanira kupera zvigadzirwa mu blender. Kune avo vanofarira kuti vangaita sei pukatsi yekurema, kurasikirwa kweS smoothies kunoratidzirwa, iyo yakakosha chero kudya chero kupi zvako uye kunyange sechingwa.
Zvisungo:
- dzungu - 420 g;
- lemon - 1 piece;
- michero - 0,5 zvimedu;
- sinamoni - 4 g;
- uchi - 10 g.
Kugadzirira:
- Kuti uone kushandiswa kwepukatsi yekurema, kuraira smoothies, iyo yaunofanira kugadzirira isati yagadzira yemiriwo, kuiisa muchoto kana microwave kusvika zvishoma, iyo inobatsira kugadzira kugadzira.
- Zvibereko zvinonamatira uye nekucheka nyama.
- Tumira zvose zvinoshandiswa kune blender bowl uye gaya kusvikira rakanyorova.
Pumpkin Slimming Saladi
Iko kune mapeji akawanda muhutano huri mishonga iyi yemaruva inowanikwa, uye zvose nekuda kwerudo rwepasi rose. Zvokudya zvakadaro zvakadai kubva pakudzika kwekutema kurasikirwa zvinogona kubikwa kubva kune zvose zvitsva uye zvakagadzirwa mishonga, somuenzaniso, inonaka kwazvo mukabikwa. Kuvandudza kunakirwa kweladhidhi kunokurudzirwa kugadzirisa kupfeka kwepakutanga, iyo inopa iyo ndiro mukana wakanaka. Izvozvo zvinokonzerwa ne caloric yeyakagadzirira kudya inenge 55 kcal, iyo inofanirwa kudya.
Zvisungo:
- dzungu - 320 g;
- maapuro - zvidimbu zviviri;
- karoti nemamoni - 1 pc .;
- uchi - 20 g;
- walnuts - 2 tbsp. spoons.
Kugadzirira:
- Fukidza jisi kunze kwemononi, uye gadzira zest pane grater. Wedzera huchi kumusi kuti uwane refueling.
- Nguruve uye karoti tsvina uye gaya pa grater yakawanda. Bhura pairi uye maapuro, ayo anosaswa nejisi remuti, saka haazovi nerima.
- Sakanidza miriwo, zest, maapuro, kuwedzera kupfeka uye kusasa nemarutsi akaoma.
Pumpkin soup kuti ure kurasikirwa
Muchikwata, mishonga yemarangi inogona kutengwa munzvimbo dzakawanda, kunyanya kukosha, sarudza mhando dzakanaka dzakakosha kudzidzira. Nguruve inogona kushandiswa sechinhu chikuru chekugadzira uye ichibatanidza nayo yakaenzana nemimwe miriwo. Kunewo mapoka asingakwanisi, somuenzaniso, nekuwedzera kwezvibereko kana waini. Zvokudya zvakadai kubva patsika yekutema kurasikirwa zvinogona kugadzirwa nenzira yekare, uye nekuda kwekushandisa kwe blender, unogona kuita soup-puree.
Zvisungo:
- dzungu - 250 g;
- karoti - 2 zvidimbu;
- onion - 1 piece;
- greens - 25 g;
- mvura - 500 ml;
- mafuta - 10 g;
- munyu, pepper, citric acid uye laurel.
Kugadzirira:
- Miti inoshambidzwa, kushambidza uye kugurwa mudiki cubes.
- Isa chikwama pachikafu uye uwedzere kamuti.
- Apo iyo inopisa mvura, isa pikiti kubikira, uye fry the anon and carrots kusvikira ndarama pamhepo inopisa kwemaminitsi anoverengeka.
- Miti yakagadzirwa yakaisa pikiti uye inotumira ikoko michero yakasvikwa. Maminetsi mashomanana usati wapera kubika, wedzera muchero, pepper uye citric acid kuvira.