Mukati
Kudya uye kurasikirwa nehuremu: Manomwe Easy Kudya kwemanheru
Kudya kwakareruka kwemanheru kunosimudzira hutano hwakanaka, kurara kwakadzikama uye kuwirirana. Muzhizha, zviri nyore kwazvo kudzikisa macalorie emidziyo, nekuti kupisa kunodzikisira chishuwo. Uye zvakare, isu tine yakawanda yemiriwo mitsva uye michero yatinayo.
Shiri iri mudondo
Chii chiri nyore kubika kwekudya kwemanheru, kuitira kuti usiku hapana chido chekupamba firiji? Saladi nezamu rehuku ndizvo chaizvo zvaunoda. Bika uye ucheke 300 g yehuku fillet, unogonawo kubika fillet mune pani yegrill. Cheka pepper inotapira, radish uye tomato, cheka hafu yechidimbu chearugula, kubvarura saladhi nemaoko ako. Tinoparadzira arugula nemiriwo uye huku mundiro. Iwe unogona kugadzira saradhi kupfeka kubva 3 mashupuni emafuta omuorivhi, 1 tsp balsamic uye 1 tsp Dijon yemasitadhi. Kana kuti panzvimbo pacho, iwe unogona kusasa nyore saladhi nemuto wemonamu - haizokuvadzi kuravira zvachose, uye macalorie anozodzikira.
Broccoli in inoshanda
Broccoli yekudya kwemanheru chigadzirwa chakareruka chinobhadharisa muviri nezvinhu zvakakosha uye inovimbisa kuzara kwenguva refu. Gurai 500-600 g yekabheji mu inflorescences, blanch mumvura kwemaminitsi mashomanana, yakaoma uye isa mundiro yekubikira. Muchidimbu, whisk 200 ml yemukaka, mazai ehuku, 150 g ye grated hard cheese, pini yemunyu uye pepper. Kuti uwedzere kunhuhwirira, unogona kuwedzera basil yakachekwa, oregano, thyme kana mint kuti toravira. Dururira mukaka wakapfeka zvakaenzana pamusoro pekabheji uye uise muchoto chakapisa kusvika 200 ° C kwemaminitsi makumi maviri. Zvakanakisa zvezvose, broccoli ine inonaka yegoridhe crust ichawedzerwa neinotonhorera sour cream nedhiri uye garlic.
Anotarisira nyama dzekudya
Hazvizove zvakaoma kushandura nyoro turkey fillet kuita dhishi rekudya kwemanheru. Isu tinopfuura nepakati pekukuya nyama 700-800 g yefillet ine zucchini diki, 3 clove yegariki uye ½ bunch yecoriander. Munyu uye mhiripiri nyama yakakanyiwa kuravira, tinoita nyama imwechete. Zvadaro, mune pani yakakura yakadzika, tinoita kugocha kubva kune imwe karoti yakagurwa uye anyezi. Wedzera 80 g yemadomasi paste, 200 g yemadomasi akachekwa asina ganda, 50 g yekisiki yakashapa uye hupfu, ½ tsp yeshuga. Mushure mekubika muto kwemaminitsi mashanu, nyura mabhora enyama mairi uye simira pasi pechifukidziro kwemaminitsi makumi mana. Mishonga yejusi mumucheka wakajeka, yakashongedzwa nemashizha eparsley, ichava nyore uye inofadza kuguma kwezuva.
Buckwheat ine yemuriwo inoperekedza
Kana oatmeal yakanaka kwekudya kwemangwanani, ipapo buckwheat inogadzirwa kuti iite chikafu chekudya kwemanheru. Kunyanya kana ichiperekedzwa neassortment yemwaka miriwo. Passeruem mupoto ine ruomba grated makarotsi, tsvuku hanyanisi cubes, yero bhero mhiripiri zvimedu uye 150 g itsva girinhi pizi. Zvadaro tambanudza 250 g yebhakkwheat yakashambwa, fry nemiriwo kwemaminitsi mashanu pamoto muduku uye udururire 5 ml yemvura inopisa. Munyu uye mhiripiri porridge kuravira, kubika pasi pechifukidziro kusvikira mvura yose yapera. Kana iwe uchida, iwe unogona kuwedzera chero mimwe miriwo - semuenzaniso, eggplant, tambo nyemba kana zucchini. Uhu huneruvara huchiri hupenyu huchapedzwa zvinobudirira nekushongedza kwegirini nyowani.
Pamadomasi anowanda
Iwe unofarira kubika chakareruka chikafu chegungwa? Anonaka muto wedomasi ne shrimp zvechokwadi uchafarira iwe. Fry mupani yekutsvaira nemafuta emuorivhi 3 yakapwanyika gariki clove ne ¼ tsp rosemary yakaomeswa uye basil. Kana gariki yasviba, tinounza makarotsi akachekwa, machena machena macube, 6-7 matomatisi matsva asina ganda. Imisa miriwo kwemaminetsi gumi, chinja kune pani, dururira mu 10½ litita emvura uye bika pane moto wakadzika kwemimwe maminetsi gumi. Mukapu yakasunungurwa, fry 2 g ye peeled shrimp. Sopu yakapedzwa yakacheneswa, yakasanganiswa nema shrimps uye yakapihwa nevanotsemura, maorivhi uye chimedu cherimu. Nenzira, mune inotonhora fomu, iyi dhishi ichave yakanyanya tastier.
Matsvuku matsvuku
Nutritionists vanoziva kuti kottage cheese isarudzo yakanaka kune avo vanoda kufadza muviri nechikafu chakareruka uye chine hutano. Chinhu chikuru ndechokuswedera pakugadzirira kwayo nekugadzira. Isa 500 g yepakati-mafuta cottage cheese kuburikidza nesefa. Wedzera 1 zai, 100 g hupfu, 1 tsp uchi, pini yevanilla uye kanya mukanyiwa. Tinoiputira mudiki tortilla, isa 1 tsp ye raspberries itsva pakati peimwe neimwe, simbisai mipendero uye gadzira cheesecakes. Isa pane bheji rine musono pasi uye uise muchoto pa 180 ° C kwemaminitsi makumi maviri. Kudya kwakadaro kunonaka kuchabvumirwa kunyange nevanhu vaduku vanokurumidza kuoma kufadza.
Giridhe Kurema Smoothie
Kune avo iwe uri kufunga nezve chekutsiva chikafu chemanheru nacho, unogona kupa chimwe chinhu chakakosha. Mishonga mitsva, michero yaidiwa uye michero mune imwechete color scheme ichabatsira mune izvi. Cheka boka guru repinashi, gurai 3-4 celery mashanga muzvidimbu uye musanganise mundiro ye blender. Isa pulp ye 1 avocado uye kiwi, pamwe ne 150 g ye gooseberries. Dururira zvose zvinoshandiswa 250 ml yemukaka wearumondi uye whisk muhomogeneous mass. Kana yakanyanya kukora, isa mvura shoma. Kutonhodza iyo smoothie, dururira mumagirazi, uye shongedza ne raspberries uye mint mashizha. Kunyangwe avo vari kure nekudya havarambi cocktail inoyedza yakadaro.
Kushumira ndiro
Madhishi akanaka emhando yepamusoro anoita basa rakakosha mukurongeka uye kuri nyore kugovera ndiro patafura yako. Mukuwedzera, madhishi akanaka zvechokwadi anobatsira pakudya kwakanaka! Yakakura assortment inopihwa neyakanzi online chitoro "Idya Kumba". Classic style, kuchena kwakakwana kwendiro uye kushandiswa kwakasiyana-siyana ndizvo zvakakosha zveCherish ndiro. Zvigadzirwa zvinogara uye zvisingaremi, zvinogona kushandiswa mudhishi uye microwave oveni. Bika nekunakidzwa!
Heano mazano mashoma anozowedzera mabhenefiti ehutano kumenyu yemhuri yako. Mamwe mabikirwo anonakidza ekudya kwemanheru ane mafoto anogona kuwanikwa pawebhusaiti "Chikafu Chine Utano Pedyo neni!". Usakanganwa kugovera ndiro dzako dzekusaina nevamwe vaverengi vekirabhu.