Kuti iwe uwane zvakakwana zvezvinhu zvinodiwa panguva yeLent, iwe unofanirwa kufunga pamusoro pemenyu zvakanaka uye uise mairi imwe nzira kune yakajairwa zvigadzirwa. Nyama, zvigadzirwa zvemukaka, mazai, doro (waini inobvumirwa pane mamwe mazuva) uye zvihwitsi zvinorambidzwa.
Nyama
Chokutanga pane zvose, ipuroteni, pasina iyo yakajairika metabolism uye mabasa anokosha emuviri hazvigoneki.
Panzvimbo yenyama, unogona kushandisa nyemba - chickpeas, nyemba, nyemba, peas. Mbeu dzine mapuroteni akakwana ekuchengeta uchishanda uye uchishanda muzuva rose. Mapuroteni ezvirimwa akasiyana nemapuroteni emhuka uye anotova nyore kugaya nekunwa.
Eggs
Izvi zvakare mapuroteni emhuka, uyezve mune yakawanda vhitamini B mumazai. Kuti udzivise kushayikwa kwayo mumuviri, idya kabichi - white kabichi, cauliflower, broccoli, Brussels inomera. Howa kana tofu manyuko akanaka eprotein. Pazvinhu zvakabikwa nenyama yakagochwa, shandisa sitachi, semolina, hupfu hwekubikisa, kana michero ine sitachi sebhanana.
Zvigadzirwa zvemukaka
Kubatsira kukuru kwezvigadzirwa zvemukaka ndeye calcium yavo, iyo yakakosha kune hutano mapfupa, bvudzi, misumari uye tsinga. Iwe unogona sei kugadzirisa kushayikwa kwecalcium: mhodzi dzepoppy, sesame, gorosi bran, nuts, parsley, maonde akaomeswa, mazuva.
Kudya
Hapana mabhisikiti, pie uye makiki, zvinhu zvose zvakabikwa zvichibva mazai uye zvigadzirwa zvemukaka, izvo zvinorambidzwa, unogonawo kushandisa gelatin. Iwe unogona kudya chokoreti yakasviba pasina mukaka, chero michero yakaomeswa, chero marimu mune sirasi kana chokoti, pamwe nekozinaki pasina bhotela. Inodya marshmallows, marmalade uye jelly ine pectin, uchi, jamu yakagadzirwa kumba nemichero.
Kuti zviwedzere kugutsa
Vaka menyu yako kuitira kuti zviyo zvigare zviripo mazviri kakawanda sezvinobvira. Munguva yekutsanya, ivo vanova yako simba base. Aya ndiwo oatmeal, buckwheat, bhari, quinoa, mapira - anogona kushandiswa sechidimbu chechidimbu, akawedzerwa kune akaonda soups, pie pahupfu hwakaonda.
Usakanganwa nezvenzungu - chitubu cheprotein yemiriwo, pamwe nemavhitamini nemaminerari, polyunsaturated fatty acids.
Miriwo ichakubatsira kubata nekabhohaidhireti chikafu nekupa fiber. Nerubatsiro rwemiriwo, unogona kuwedzera zvakanyanya menyu yakaonda uye kunyange kubika zvakabikwa zvichibva pazviri.
Tichayeuchidza, takamboburitsa karenda yeGreat Lent ye2020, uye takaudzawo nzira yekugadzira soup inonaka yakaonda.