Mukati
Zvokudya zvakaonda hazvifanirwe kuve zvinofinha, zvinonyangadza kana zvisinganakidze, kunyanya kwemangwanani. Wese munhu anoziva kuti chikafu chemakhahydrates chinopa simba rakawanda uye simba, saka vatambi vazhinji vanodya chikafu chemakhahydrates pakutanga kwezuva uye kazhinji vanosanganisira chingwa mukudya kwemangwanani. Zvigadzirwa zveprotein zvinoremedza gastrointestinal turakiti, hapana kureruka kwakadaro uye kufara shure kwavo. Kutsanya inguva yakanaka yekuzorodza muviri uye kuongorora madyiro ako. Tinokupa sarudzo nomwe dzekudya kwemangwanani kwezuva rega rega revhiki!
Kwete chete paShrovetide
Maslenitsa yapera, asi izvi hazvirevi kuti iwe unofanira kukanganwa nezvepancakes pamberi peIsita, nokuti iwe unogona kubika ndiro iyi pasina zvigadzirwa zvemhuka. Yakanga iri maererano nekamukira iyi kuti mapanike akabikwa muEgypt yekare. Kunyanya, zvigadzirwa zvehupfu izvi zvakangofanana nemapakeke, zvaive nekuravira kwakasiyana zvishoma. Asi muRussia pakutanga kwezana remakore re XI, iyo - inonzi mlins yakaonekwa-yakatenderera makeke, mukanyiwa waifanira kukanyiwa kwenguva yakareba, saka zita racho. Nekudaro, kune imwezve inonakidza vhezheni yekwakabva mapanikake. Pane imwe nguva muenzi akanga achibika oatmeal jelly uye akakanganwa nezvazvo, uye yakanamatira pasi pepani uye yakashanduka kuva pancake - yakapfava, yakatsvuka uye inonaka. Kubva ipapo, ndiro iyi yakagadziridzwa uye shanduro dzayo dzakaonda dzakaonekwa. Semuenzaniso, mukanyiwa wepancake unogona kukanyiwa pasina zai, pachinzvimbo chemukaka, mvura yemamineral inoshandiswa, nekuda kwekuti mukanyiwa unobuda wakareruka, unyoro uye une mhepo, uye mapakeke akapedzwa akafukidzwa nemakomba madiki uye anofadza. Nzira yekubika sei pancakes dzakaonda?
Kune mapancake, iwe unozoda:
- 400-500 ml yemamineral mvura
- 230 g yeupfu
- 2 tbsp shuga
- munyu kuvira
- mafuta ekubikisa
Sanganisa hafu yevhoriyamu yemaminerari mvura neshuga uye munyu uye sanganisa zvakanaka. Kana iwe ukabika mapanikeki nekuzadza munyu, unogona kutora shuga shoma. Zvishoma nezvishoma dururira hupfu hwakatsetseka mumvura, uchirova mukanyiwa nemusanganisi kana whisk.
Zvino dururirai mune yakasara mamineral mvura, 2 mashupuni emafuta emiriwo uye sanganisa zvakanaka zvakare.
Girai pani yefrying nemafuta emiriwo uye fry the pancakes kumativi ose maviri kusvikira ndarama yakasviba. Vanogona kushandiswa zvakasiyana kana nekuzadza kwakasimba - nehowa, mbatatisi, stewed kabichi nemimwe miriwo, pamwe chete nejamu, uchi, majiroji nemichero. Pancakes dzakadaro dzakagadzirirwa zviri nyore uye nekukurumidza, hadzigadzi masendimita pachiuno uye dzinogayiwa nyore, mineral water inotsiva mbiriso mavari, asi haina macalories.
Pancake akazendamira anotora midzi mukudya kwako kwemangwanani, kunyanya sezvo kugadzirira kwavo kuchizotora yakaderera nguva, iyo mangwanani inowanzo kukoshesa huremu hwayo mugoridhe.
Smoothies yekudya kwemangwanani
Smoothie chinwiwa chakakora chakagadzirwa nemuriwo, michero uye zvimwe zvinhu zvinogona kudyiwa nechipunu. Kana iwe ukawedzera bhanana kune smoothie, rinobva rashanduka kuita chikafu chemoyo chaunogona kubata kusvika masikati.
Banana inonzi muchero unoseka, nekuti iine amino acid tryptophan, iyo inobatanidzwa mukutanga kweserotonin - iyo hormone yemufaro uye mufaro. Iyi michero inonhuhwirira uye yakapfava ndiyo yakanyanya antidepressant! Ngatigadzirirei yakaonda bhanana smoothie kutanga zuva riine chikamu chakakura chemafungiro akanaka.
Zvebhanana Smoothie, unoda:
- 1 banana
- chitsama chemaarimondi tsanga
- 1 tbsp oat maruva
- 200-250 ml yemiti, coconut kana mukaka we soy
Mukaka wemukaka unogona kugadzirirwa zvakasununguka nekunyura chero nzungu, sunflower kana mbeu yesame kwemaawa matanhatu. Mushure meizvozvo, dhonza mvura, geza nzungu kana mbeu, uzvisanganise nemvura muchiyero che6: 1 uye wozvikuya mune ine simba blender kune mvura mamiriro. Dzvinyirira mukaka uye uushandise mukugadzirira madhiri, akaonda masmoothies uye zviyo.
Bvisa bhanana uye urikanda mumudziyo we blender pamwe nemaamondi nemahercule, wozodurura mumukaka wemukaka. Whisk iyo smoothie kusvikira yawana kuenderana, kuidururira mumagirazi, kunongedza neminti mashizha uye kunakirwa neutsva hwemangwanani.
Banana Smoothie inogona kugadzirirwa nechero michero uye michero kune yako kuravira!
Peas nenzira yehumambo
Hapana imwe yakaonda menyu inogona kuita pasina peas, iyo inonyanya kukosha kupfuura zviyo, nekuti ine inogayiwa nyore mapuroteni, makabhohaidhiretsi uye amino acids akakosha kumuviri. Pea ndiro mune positi chigadzirwa chakakosha chehutano. Peas inobatsira kune thyroid gland uye normalization yeropa, inowedzera hemoglobin uye inoderedza misoro, asi inonyanya kukosha-inopa kuguta kunofadza, inotsiva nyama nechingwa, ichibvisa zvachose chido chekudya zvakanyanya. MuGreece yekare, peas yaishandiswa pakudya kwezvipfuwo uye yakashandiswa patafura mumhuri dzine urombo, uye muzana remakore re XVI, Mambo weFrance pachake akadyiswa nepeas yakakangwa mumafuta!
Ndeipi nzira yekudya kwepeas mune post yekusarudza? Ngatiedzei kubika ndiro yakaonda yepizi uye magidhi - zvinonaka sausages. Kuti tiite izvi, tinoda zvinotevera zvigadzirwa:
- 200 g yemapizi akaomeswa
- 1 onion
- 1 boka reparsley
- munyu, mhiripiri - kuravira
- Chingwa - 2-3 tbsp. l.
- oiri yemiriwo yekutsvaira
Soak the peas for 6 hours, drain, sukurudza muna colander uye sanganisa pamwe akachekwa hanyanisi. Whisk iyo mass mune blender kusvika yakatsetseka, sanganisa nemichero yakakoswa, munyu uye pasi nhema mhiripiri. Kubva pane "bundu" rinoguma, gadzira sausage, hazvizo netsa iwe, nekuti zvinobva zvave zvepurasitiki uye hazvinamatire pamaoko ako. Tenderedza nyama dzechingwa muchingwa, fry iwo mumafuta emuriwo kusvikira shava yegoridhe uye ushande neayonnaise yakaonda uye miriwo. Chikafu chamangwanani chinogadzirira chagadzirira! Iye zvino unoziva zvekubika kubva pizii mune iyo posvo, uye iwe unogona kusanganisa iyi dhishi mune menyu.
Oatmeal, changamire!
Zvakaoma kuzvitenda, asi munguva dzekare, mhuka dzakapihwa oats uye pakanga pasina mubvunzo wekuishandisa mukudya kwevanhu. Muzana ramakore XIII, ichi chibage chakawedzerwa kune chowder, muzana ramakore reXVI, vakatanga kubika oatmeal porridge pamusoro pemvura, uye muzana ramakore reXIX, mukaka neshuga zvakatowedzerwa kwairi. Yakazove chikafu chinonakidza, icho chatinoramba tichinakidzwa nacho, kuchichizadza nemhando dzakasiyana dzemichero, michero, nzungu nezvinonhuwira. Ngatiedzei kubika rinonaka rakaonda porridge risina mukaka. Iwe unozoshamisika, asi kusavapo kwayo hakuzokanganisa kuravira zvachose.
Gadzirira zvinotevera zvinoshandiswa:
- 80 g yeherculem flakes
- 400 ml yemvura
- chitsama chemadnuts kuravira
- 2 tbsp pasi mbeu yefilakisi
- 1 apuro
- chinonii chesinamoni
- maple sirasi kuravira
Dururira maherculele mumvura uye ubike pamusoro pekupisa kwepakati kwemaminitsi manomwe, uchikurudzira. Panguva ino, cheka fakisi uye ucheke apuro mumakumbo kana zvidimbu. Maminitsi matatu pariji isati yagadzirira, wedzera mbeu yeflakisi, maapuro, nzungu uye sinamoni pini, uye hauzodi shuga. Isa oatmeal mumabhodhoro uye udururire pamusoro pesora rinonhuhwirira. Porridge inogona kuve yakashongedzwa nemaapuro, bhanana, maonde, madate uye chero michero yakaomeswa, uye ichishandirwa nemuto uchangosvinwa muto kana smoothies. Kana iwe ukabika poriji nemunyu uye mwaka, unogona kuigadzira nechingwa nemiriwo. Vamwe vakadzi vemba vanozadza mahercule akabikwa neyakagadzirwa mayonesi. Nekudaro, izvi zvatove zvemasikati akazara.
Nenzira, herculeti inokurudzirwa kune wese munhu anowanzo kuwira mukuora mwoyo, mopes, anotambura nekushaya hope uye chisingaperi kuneta chirwere. Ivai nesvusvuro neoatmeal - uye zvese izvi zviratidzo zvinonyangarika!
Green pate
Avocado mupositi haigoneke - hazvina kuitika kuti inonzi analogue yemiriwo yenyama. Iyo pulp yemuchero unonaka ine yakawanda mapuroteni, mafuta, mavhitaminzi, trace elements uye antioxidants. Kana iwe uine avocado mukudya kwako, haugone kunetseka nezve mamiriro eganda rako, bvudzi uye misumari. Sezvineiwo, muchero uyu unonzi crocodile pear, midshipman oil uye mhou yemurombo. Mhodzi dzekotapeya dzakawanikwa kunyange mumakuva eEgipita!
Avocado sandwiches haangori emangwanani emangwanani, asiwo imba chaiyo yekuchengetera mishonga. Iwe unogona kutambanudza zvidimbu zvemuchero uyu unonaka pachingwa kana kugadzirira pate inonakidza iyo iri nyore kutambanudza pane inotsemura, kuputira mupanekuta kana lettuce mashizha, zadza tartlet kana machubhu nawo. Nyora iyo yekubheka yeiyi snack uye usanonoka kuravira kwenguva yakareba!
Zvaunoda:
- 2 akaibva avocado
- 50 g paini nzungu
- 1 ndimu
- 30 ml yemafuta emuorivhi
- 3 clove yegariki
- basil mashizha-kuravira
- 2 madomasi
- munyu, peputa nhema - kuravira
Cheka avocado muhafu, buritsa pulp nechipunu, uye wozokora zest kubva pahafu yemoni uye svina muto wese. Chekerera nzungu mu blender kusvikira dzatsetseka, uye cheka matomatisi muzvindori.
Isa avocado, pasi nuts, zest lemon, juice, mafuta emiriwo, garlic, zvinonhuwira uye herbs mu blender. Cheka zvigadzirwa muhomogeneous paste uye kuparadzira pachingwa, uye shongedza nematomatisi nemashizha ebasil pamusoro. Iwe unogona kuzadzisa kuumbwa kwe sandwich nezvidimbu zvebhero pepper, cucumber kana radish. Kana iwe usiri kubika kudya kwakaonda, wedzera zvishoma grated cheese uye mayonnaise kune avocado.
Fungidzira, kune angangoita zana emhando dzeavocado, kunze kwechibereko ichi chakanyorwa muGuinness Book of Records seyakagwinya pane nyika!
Zvezino rinotapira
Kana iwe uchida zvinhu zvinotapira mune iyo posvo, apple apple mapakecke anokuchengetedza iwe! Vanogona kunge vasina hutano senge bhanana smoothies, asi ivo vanogutsa uye vakareruka, kunyanya kana iwe ukavatsvaira mune isina mafuta akazora pani. Maapuro ndiwo michero isingadhuri uye ine hutano mumativi edu, sezvo iine pectin, yakakosha mukushanda kwese kwemudumbu, uye antioxidants inononoka kuchembera kwemuviri. Hazvisi zvoitika kuti Trojan War yakatanga nekuda kweapuro…
Asi ngatidzokere kune akaonda pancakes, izvo zvinogona kugadzirirwa kwete chete muLent. Tora zvigadzirwa zvinotevera:
- 10 g ye mbiriso mbishi
- 200 ml yemvura
- 3 tbsp shuga
- 230 g yeupfu
- munyu kuvira
- 1 apuro
- 2 tbsp mafuta emiriwo
Mutsa mbiriso mumvura inodziya, nyungudza shuga nemunyu mairi, uye wozokanya hupfu, uchiwedzera hupfu, mafuta emiriwo uye apuro rakagayiwa pane rakakora grater. Isa mukombe mumvura inodziya, vhara nejira uye siya kwemaminetsi gumi nemashanu, kuti mukanyiwa usimuke zvishoma. Fry the pancakes in a hot frying pan, greased with oil, uye shumira nejamu, jam kana uchi.
Chikafu chaClinton chaanofarira
Lean dumplings nema cherries ichave yekukatyamadza kwekudya kwauri. Uye kunyange zvazvo vachionekwa sechiour country chikafu chenyika, dumplings akauya kuour country kubva kuTurkey. Munzvimbo yekutanga mukuzivikanwa ndeye dumplings nemapatata, mune yechipiri - dumplings nekottage cheese, uye cherry uye berry kuzadza zviri munzvimbo yechitatu. Zvisinei, Bill Clinton, ashanyira our country, akadanana nemadumplings nema cherries uye akazvizivisa ndiro yake yaanofarira. Zvechokwadi, purezidhendi weAmerica akagadzirira dumplings maererano nekasiro yakasiyana - kwete kubva pahupfu hwakaonda, asi nemazai, uye akadurura ndiro yakapedzwa nebhotela uye kirimu yakasviba. Uye isu tichagadzira vegan dhishi, nekuti iri Lent!
Nezve mukanyiwa:
- 370 g yeupfu
- 200-250 ml yemvura inopisa
- 1 tsp shuga
- munyu kuvira
Kuzadza:
- 500 g ye cherries
- 3 tbsp shuga
Zvekutumira:
- 4 tbsp mafuta emiriwo
- 4 tbsp shuga
Dissolve munyu uye shuga mumvura inopisa, uye wozodira mvura yacho muupfu hwakatsetseka. Knead the elastic dough, uifukidze nejira nyoro uye rega imire kwemaminitsi makumi maviri.
Dururira shuga pamusoro pemacherry akakwenenzverwa kana akakwenenzverwa. Gadzira tafura yekutenderera kubva pahupfu, cheka kuita zvidimbu uye woisa yega yega mukeke diki rakapetana. Isa zvishoma zvekuzadza pakati peimwe neimwe "pancake" uye unamatira dumplings. Vakande mumvura inodzika uye gadzirira kwemaminitsi mashanu. Isa madomasi mucolander, uye usati washandira, uasase neshuga, dururira mafuta emiriwo uye muto wecheri.
Inonaka kwazvo! Uye hazvishamise zvachose kuti muCanada pakagara paine chivakwa chevarenik nekukwirira kwemamita masere uye huremu hunopfuura 8 kg. Zvirokwazvo yakavakwa nema gourmets anotenda avo vaisakwanisa kurarama vasina madomasi!
Smoothies, sandwiches, zviyo, mapancake, madomasi uye mapakeku ndiwo echinyakare madhishi echikafu chisina kudya. Une dzimwe pfungwa here? Goverana nesu uye edza zvimwe, nekuti posvo kazhinji inowana kurudziro yekubika chimwe chinhu chitsva, chakajeka, chinonakidza uye chinonaka!
