Mukati
Sekutaura kwehuchenjeri hwepanyika, kufamba hupenyu. Naizvozvo, kumhanya kunogona kutaridzika zvakanakisa kushanda kwayo mukuita. Asi kuitira kuti muchinjikwa wezuva nezuva uunze mabhenefiti anooneka ehutano, zvakakosha kuti ufunge nezve kudya kwakakodzera kana uchimhanya.
Kutanga kuri nyore
Kumhanya usina chinhu mudumbu ndiyo yakaipisisa sarudzo. Mushure mekumuka, muviri unoda chikafu chishoma kuti utsungirire zvakachengeteka mutoro unouya. Uye inononoka makhahydrates ndiyo inonyanya kukosha. Neimwe nzira, kudya kusati kwatanga kunogona kusanganisira hafu ye rye toast nekatete chidimbu chechizi uye tomato, kana 2-3 mashupuni emuesli nemazambiringa akaomeswa uye kefir. Uye kuti ugadzirire mwoyo wako neitsvo kuti umhanye, iva nechokwadi chekunwa kapu yemvura yakadzikama kana tii isina shuga ine lemon.
Zvekumuka kwekutanga
Kana iwe uri mumwe we "larks" uye uine awa imwe usati watanga mangwanani, kudya kwemangwanani kunofanira kuitwa nekusimbisa mapuroteni. Protein muffin nebhanana ndizvo zvauri kuda. Rova pulp ye4-5 mabhanana nezai, 70 ml yemukaka uye pini yevanilla. Zvishoma nezvishoma unza musanganiswa we 130 g yeupfu, ½ tsp.soda, ½ tsp. sinamoni nechipunu chemunyu. Kneda mukanyiwa, zadza molds nayo uye uiise muchoto pa 180 ° C kwemaminitsi 20-25. Mamwe maviri emamuffin aya - inonaka uye inobatsira recharge yemuviri wese.
Chibereko chinotanga
Iwe unofarira kumhanya mushure mekudya kwemangwanani uye gare gare? Ipapo makobvu masmoothies anove anoponesa hupenyu kwauri. Izvo zvinonaka, zvinovaka muviri, zvinokurumidza kugaya uye zvakagadzirirwa pasina nguva. Geda kuburikidza nesefa 100 g ye raspberries uye usanganise mundiro ye blender ne peach nebhanana. Wedzera 50 g yegorosi yegorosi, 1 tsp uchi, ¼ tsp sinamoni uye udururire mu 80 ml yekefir. Inoramba ichirova zvose zvinoshandiswa zvakanaka. Iri simba smoothie rinofadza muviri wose uye rigadzirire manzwiro emutambo.
Cottage cheese inodziya
Cottage cheese chigadzirwa chikuru chemitambo, kunyanya kana yakagadzirwa nemazvo. Soak 2 zvimedu zvechingwa rye mumusanganiswa wezai jena uye 40 ml yemukaka. Fry them kusvika crispy mune greased frying pan. Panguva ino, whisk 100 g ye-low-fat-fat cottage cheese, 1 tsp yeuchi hwemvura uye piniki yevhani mumucheka wakatsetseka. Isu tinoiisa neyakatsvuka tositi, isa zvimedu zvitete zvemastrawberries pamusoro uye tosasa neshuga yehupfu. Chero mimwe michero nemichero inogamuchirwawo.
Chiroto Chikwata
Nutrition mushure mekumhanya inewo maitiro. Iwe unogona kudzoreredza mashandisiro ako esimba nekukurumidza semaminetsi makumi matatu mushure mekurovedza muviri. Ndiro dzakagadzirwa nebhinzi nemiriwo ndiyo yakanakisa sarudzo yeizvi. Sanganisa grated zucchini, 30 g yegirini yakabikwa lentils uye 100 g yepinashi yakachekwa. Dururirai musanganiswa uyu wakasiyana-siyana wemazai maviri uye 100 mazai machena ane pini yemunyu uye nutmeg. Isa misa muforoma, isa chizi uye uiise muchoto kwemaminitsi makumi maviri pa 2 ° C. Iyi casserole ichabatsira kudzorera simba uye kwete kurasikirwa nezwi.
Manheru muenzi
Avo vasina kugadzirira kupira hope dzavo dzemangwanani muzita remitambo vanogona kuedza kumhanya manheru. Kudya kwakakodzera munyaya iyi kunobata basa rinokosha, nokuti iwe uchafanirwa kukanganwa nezvekudya kunorema. Imwe nzira kwavari ichava ndiro dzemazamu ehuku. Isai musanganiswa we 2 maspuni soy muto, 1 tsp uchi uye ½ tsp yemadomasi paste. Marinate chicken zamu mairi kwemaminitsi makumi maviri uye gadzira muchoto pa 20 ° C kwehafu yeawa. Mwaya fillet yebrown nemhodzi yesame uye wobva wawedzera miriwo mitsva - heino chikafu chemanheru.
Wind-up mabhawa
Nutritionists havana chavanopikisa chikafu chemitambo chekumhanya. Mukuwedzera, iwe unogona kugadzirira marudzi ose ezvokudya zvesimba kumba. Cheka zvimedu zvidiki zve 120 g yemaapricots akaomeswa, prunes uye maonde kana chero mimwe michero yakaomeswa ichave iri pamunwe wako. Grate bhanana uye peari, zvivave nemuto we1 lemon. Sanganisa michero yakaomeswa uye mitsva, dururira kunze 50 g yeshuga yakasvibirira uye 2 makapu eakaomeswa hercules flakes, wedzera mbeu kana nzungu kuti toravira. Tamp the mass pabibiki nepepa rekubheka mumucheka we 1 cm uye zvishoma kucheka nebanga kuti zvive nyore kuputsa mbariro dzakapedzwa. Isa muesli muovheni 160 ° C yakatsva kwemaminetsi makumi matatu.
Chokwadi chiri muzai
Paunenge uchimhanya, menyu yekudya yekuremerwa uremu inofanirwa kusanganisira ine hutano snacks. Mazai ehuku haagadziriswe munyaya iyi. Cheka 2-3 mazai akaoma-akabikwa muhafu, bvisa mazai uye mash neforogo. Vasanganise ne 3-4 minhenga yehanyanisi yakachekwa, 2 maspuni yeyogati chena, 2 maspuni muto weremoni, 2 tsp tsanga yemasitadhi uye piniki yemunyu. Rova avocado pulp mu puree uye uisanganise neyolk mass. Zadza hafu yevachena nekasi uye shongedza neparsley petals.
Athletic Shrimp
Sarudza zvigadzirwa kubva pakadzika kwegungwa zvekumhanya, uye iwe uchabatsirwa. Mune pani inopisa nemafuta emuorivhi, fry 2-3 clove yegariki yakapwanyika. Wedzera kwairi madomasi ane nyama asina ganda, 1 tbsp. l. domatisi paste uye simmer kusvikira muto wakakora wagadzirwa. Paridza 500 g ye shrimp yakasvuurwa, pwanya 100 g ye feta cheese uye usasa ne½ bunch yebasil. Itai kuti shrimp igadzirire pakupisa kwakadzika uye regai iite maminetsi gumi. Kwekudya kwemitambo, haugone kufunga nezvendiro iri nani.
Sanganisira izvi zvigadzirwa zvemitambo uye zvekusimba mukudya kwako kwemazuva ese, uye maekisesaizi ako anozowedzera zvibereko. Iva nechokwadi chekugovera ako ega emitambo mabikirwo uye matipi mumashoko anokubatsira kuti uzvichengetedze uri muchimiro chakanaka.