Chekutanga rwendo rwakananga kunzvimbo yekuenda. Chii chaunofanira kuita kuti usanzwa nzara mumugwagwa? Sezvo sarudzo dzezvikafu zvevafambi dzakanaka:
michero yakagezwa yose: mabhanana, maapuro, mapeya, maapricots, mapichisi
Yakazara kana yakachekwa yakagezwa miriwo: magaka, makarotsi, celery, cherry madomasi
zviyo zvakabikwa mumudziyo usina mhepo: buckwheat, mapfunde, mupunga, quinoa
nzungu, dzakashambidzwa uye dzakanyoroveswa kwemaawa akati wandei (nenzira iyi iwe unogonesa kugaya kwavo uye kugaya)
Nut nemichero yakaomeswa mazariro (ona kuti haana shuga) kana masiwiti epamba kubva kune zvimwe chete zvigadzirwa. Kuti uvagadzirire, unoda kutora zvikamu zviviri zvemichero yakaomeswa uye 2 chikamu chemiti, kukuya mu blender, uye wozogadzira sweets.
Chingwa chezviyo (buckwheat, chibage, mupunga, rye)
mwana organic muchero kana muriwo puree
Kana uine firiji inotakurika kana mudziyo une chinotonhodza, iwe unogona kutora zvimwe zvakaoma snacks newe, Semuyenzaniso:
· Lavash rolls - isa magaka akachekwa, matomatisi, lentil yekumba kana bhinzi pati yezviyo zvelavash. Panzvimbo pemuto, iwe unogona kuwedzera avocado yakarohwa mublender (zvinyoro nyoro inobuda muto weavocado nemuto weremoni kuitira kuti irege kusviba panguva yekuchengetedza). Peta zvinyoronyoro pepa rechingwa chepita muhamvuropu ine magumo akavhurika. Ichi chikafu chinogutsa zvikuru chisingazosiyi chero munhu asina hanya uye ane nzara.
· Zvibereko uye bheri kana green smoothies - unogona kugara uchishandisa mabhanana sehwaro hwesmoothie - iwe uchawana dessert yekrimu uye yakakora kuenderana. Iwe unogona kuwedzera chero miriwo, michero kana michero kumabhanana. Uye iva nechokwadi chekunwa mvura. Nenzira, green smoothies isarudzo huru kune avo vasingafariri kudya magidhi mune yavo yakachena fomu. Iwo magirini "akafukidzwa" mu smoothies anenge asinganzwiki, uye iwe unowana akawanda mabhenefiti muchimiro chevhithamini, trace elements, protein uye chlorophyll.
Majusi achangobva kusvinwa akanakira kufamba. Tinokurudzira misanganiswa inosimbisa, semuenzaniso: orange + ginger, apuro + cucumber + celery. Majusi akadaro anopa simba, anozorodza uye anovandudza kugaya.
· Lentil cutlets - zviri nyore kugadzira kumba. Unofanira kutanga kubika lentils, kuishandura kuita puree ne blender, kuwedzera zvinonhuwira kuti toravira (asafoetida, mhiripiri yakasviba, turmeric, munyu), mafuta mashoma emiriwo uye hupfu hwezviyo. Iwe unogona kuwedzera yakasvibiswa grated karoti. Sanganisa misa zvakanaka, gadzira cutlets uye fry mupani isina mafuta kwemaminitsi 5-7 kune rumwe rutivi, kana, neimwe nzira, gadzira muchoto pakupisa kwe180 degrees kwemaminitsi 30-40.
Zvako zvekushandisa zvinokubatsira kuti usatarise chikafu chinokurumidza panhandare dzendege uye chikafu chisingazivikanwe kwakabva mumakofi emumugwagwa. Izvi zvinoreva kuti iwe uchakwanisa kuchengetedza kwete chete nhamba, asiwo hutano. Nenzira, usakanganwa kuunza wet antibacterial wipes kana yakakosha spray yekugeza maoko, miriwo nemichero.
Iva nechokwadi chekutora mvura newe, mvura yakawanda. Panzendo, nekuda kwemhepo yakaoma, tinorasikirwa nekunyorova nekukurumidza, saka iwe unofanirwa kunwa zvakanyanya kuti ugadzirise chiyero chemvura-munyu. Mumamiriro akajairika, muviri unoda 30 ml yemvura pa1 kg yehuremu hwemuviri pazuva. Zvisinei, nhamba iyi inowedzera nekufamba. Saka unganidza mvura uye unwe!
Chechipiri chakakosha chine chekuita zvokudya zvakananga pazororo. Kuti urege kuwana mamwe mapaundi, unzwe chiedza uye uzere nesimba, pakusarudza ndiro, unofanira kutungamirirwa nemimwe mitemo.
Breakfast breakfast kunyanya michero - inopiwa kudya kwemangwanani muhotera imwe neimwe, kunyanya munyika dzinopisa. Kana iwe uri mune chimwe chinhu chinopisa, kana iwe uri parwendo rwokufamba, idya oatmeal, mupunga, chibage, kana buckwheat porridge. Kana iwe uchizorara pamhenderekedzo yegungwa zuva rose, michero yemangwanani yakakwana. Nenzira, iwe unogonawo kutora michero newe kumhenderekedzo yegungwa.
Kwekudya kwemasikati Tinokurudzira kusarudza chimwe chinhu chakanyanya kuoma. Mapuroteni anofanira kunge aripo - semuenzaniso, nyemba kana nyemba (iyo falafel yakafanana). Wedzera miriwo kana miriwo yakakangwa uye mupunga (kana chero imwe zviyo zvezviyo) kuprotein yako yekudya.
dhinha inogona kuve yakareruka kupfuura kudya kwemasikati, miriwo yakabikwa kana yakabikwa uye zvishoma zvema legumes akafanana. Greek saladi isarudzo yakanaka.
Kana ari madhiri, zviri nani kusarudza michero. Nekudaro, kana iwe usingakwanise kuramba chikafu chinotapira chenyika, tora diki diki, kana kugovera chikamu chikuru neshamwari. Saka iwe unogona kunakidzwa nekuravira, asi usingakonzere kukuvadza kwakanyanya kumuviri.
Zvinwiwa. Kana zvichiita, inwa muto uchangobva kusvinwa. Uye, chokwadi, mvura yakawanda. Usakanganwa kutora mvura yemubhodhoro newe kwese kwese. Iwe unogona kuwedzera michero kana chidimbu cheremoni kwairi kuti uravire. Zvakare zvakakosha kuyeuka kuti zviri nani kusabvisa doro - unoda matambudziko ehutano uye ndangariro dzisina kujeka dzerwendo rwako?
Zvibereko, miriwo nemiriwo zvinotengwa kubva kumisika yeko zvinofanirwa kugezwa kana kurapwa nemushonga wevhiniga. Kuti uite izvi, wedzera mashupuni maviri evhiniga kumvura uye sora zvigadzirwa mumhinduro iyi kwemaminitsi gumi-10. Zvadaro sukurudza nemvura inoyerera. Vhiniga yakaratidza kuti inouraya 15% yehutachiona hwese huripo. Imwe sarudzo ndeyekunyorovesa miriwo nemichero mune soda solution. Mukuwedzera, iwe unogona kushandisa zvakakosha antibacterial zvigadzirwa zvekugeza michero, iyo inotengeswa muzvitoro zvezvikafu zvekudya.
Kana iwe uri kuenda parwendo kwenguva yakareba, usakanganwa kuunza kunyudza blender newe (sei uchitenga smoothie kana iwe uchigona kugadzira yako dessert kubva mumichero yemuno?), pamwe nezvimwe zvigadzirwa zvaungave usina. panzvimbo (semuenzaniso, iwe haugone kuwana buckwheat kunze kwenyika) .
Usakanganwa nezvezvinhu zvidiki izvo zvatakurukura munyaya ino. Zvichida mashoko aya achaita seasingakoshi kwauri, asi anonyanya kusarudza kugara zvakanaka kwako uye mafungiro ako panguva yezororo rako.