Mukati
Mukuyedza kudzikisa huremu uye kuzvichengetedza isu mune yemhando fomu, vazhinji vedu tinoshandira kune dzakasiyana siyana chikafu, nekuti nhasi kune risingaperi huwandu hwadzo uye sarudzo haina kuganhurirwa nechinhu. Vamwe vanhu vanosarudza kubvisa zvese zvisina basa nekuronga mazuva ekutsanya. Zvinobudirira uye zvakachengeteka zvakadii kana zvichienzaniswa nezvikafu zvizere? Isu tinoita yedu yekutsvagisa pamwe chete nenyanzvi dzeTM "Yenyika".
Kunyepera kureruka
Chiitiko chinobatika nekukurumidza uye nekusingaperi - ndizvo zvinofarira avo vanoda kudzikira huremu pakutanga. Zuva rekutsanya rinonyatso kupa mhedzisiro inonakidza munguva ipfupi inogoneka. Nechekare mangwanani, huremu hwemuviri hunodzikira neavhareji yemakirogiramu e1-3, nepo chikafu chinowanzoitika chinokubvumira kuti ugovane neavhareji ye200-500 g yehuremu hwakawandisa pazuva rimwe chete. Zvisinei, zvakakosha kufunga nezve nuance inokosha pano. Munguva yezuva rekutsanya, muviri unokurumidza kurasikirwa uremu nekuda kwekurasikirwa neakawanda huwandu hwemvura. Kana chikafu chikasaonekwa mumazuva anotevera, kushomeka uku kunozadzwa nekukasira, uye kuyedza kwese hakuna maturo. Kudya kwenguva refu kunoshanda zvakasiyana. Iyo inokutendera iwe kudzikamisa huremu hwemuviri zvakanyanya nekushandisa mafuta maseru, uye kwete kuwandisa kwemvura. Zviri pachena kuti izvi zvinoda nguva yakawanda nesimba, asi zvichave nyore kuchengetedza mhedzisiro mune ramangwana.
Kunenge chero kudya kwakagadzirirwa kwenguva yakareba, paavhareji kubva pamwedzi mumwe kusvika kumwedzi mitanhatu. Haasi munhu wese anogona kurarama nekukurudzira uye kutsungirira marathon akadaro. Nokudaro, kune kuparara kwe periodic, kuzere nekudzoka kwemamwe mapaundi. Kuramba kwenguva refu kwezvigadzirwa zvako zvaunofarira zvisingabvumirwe kazhinji kunopa mhedzisiro nenzira yekupinza manzwiro ekuchinja, kuwedzera kutsamwa uye hutano husina kunaka. Kazhinji kune misoro uye kunyange kusashanda zvakanaka mune mamwe masisitimu emuviri.
Zuva rekutsanya uchienzanisa nechikafu ipfupi - nhanho nhangemutange. Nutritionists vanobvumidza kushandisa 2-3 mazuva ekutsanya akateedzana, asi pasina kana imwezve nyaya. Iwe haufanire zvakare kuburitsa kanopfuura kamwe pasvondo. Kudzidzira kunoratidza kuti zviri nyore kuti muviri utsungirire kudya kwakadaro kunokatyamadza. Asi saka zvakakosha kuti uzadzise nenzira kwayo. Kuti uite izvi, unofanirwa kuenderera uchinwa zvimwe zvinwiwa kwemazuva matatu kusvika ku3, kurega zvinorema zvine chikafu uye kubvisa zvachose makabhohaidhiretsi anokurumidza.
Kuwanda mumamiriro mashoma
Zviri pachena kuti kubva pakuona kwezvakasiyana-siyana zvezvigadzirwa, kunyange kudya kwakanyanya kunobatsira kubva pazuva rekutsanya. Kazhinji kacho, menyu yekuburitsa inosanganisira kefir, ryazhenka, yoghurt isina kubikwa kana cottage cheese. Kubva pamichero, kufarira kunopiwa maapuro, plums uye manwiwa, kubva mumiriwo-magaka, karoti, beet uye celery. Kana zvichinetsa kugara pane chimwe chigadzirwa kwezuva rose, unogona kuchichinjanisa kana kuvasanganisa mundiro imwe. Semuenzaniso, iwe unogona kuita saradhi yakareruka kubva mumiriwo, yakasaswa nemuto wemonamu, kana kuita smoothie yemichero yakavakirwa pane yakaderera-mafuta kefir.
Zvisinei, mazuva ekutsanya anogona kunge achigutsa. Iyo inobvumidzwa kushandisa isina kupurisirwa mhando dzemupunga, buckwheat, mapira uye oat flakes, iyo iwe yaunowana mune yechigadzirwa mutsara we TM "Nyika". Asi ramba uchifunga kuti zviyo zvinogona kudyiwa chete muchimiro chakabikwa, muzvikamu zvidiki, pasina mafuta nemunyu. Sechikamu chenguva dzose yekudya, pane zvinopesana, iwe unogona kugadzirira ine moyo padivi madhishi uye yakazvimiririra madhishi uchishandisa zvinwiwa uye hushoma hwemafuta emiriwo kubva kuzviyo. Zvikamu zvakajairwa zvinotenderwa, uye zviyo zvacho zvinogona kudyiwa kanenge mazuva ese.
Yakareba-inotsvedza Smoothie
Nutritionists havana chavanopesana nemazuva ekutsanya pane oatmeal smoothies. Nekugadzirira kwayo, isu tinoda oat flakes "National". Nekuda kwekugadziriswa kwakakosha, zvese zvakakosha zvinovaka muviri zvinochengetwa mavari. Iyo kuwanda kwefibre inogadzira kunonakidza kunzwa kwekuguta, kunobatsira kutora zvirinani mavitamini uye zvicherwa, uye zvakare kunobatsira kuchenesa muviri weyakagara muchetura.
Zadza 100 g yemaflakes ne200 ml yepasi-mafuta kefir, uisiye mufiriji husiku. Mangwanani, wedzera 150 g yebhanana kune yakasanganiswa yekuzvimba musanganiswa uye uirove ne blender kuita homogeneous mass. Dururira mune imwe 200 ml ye kefir uye sangana zvakanaka. Iwe unogona kutapira jongwe rakadaro nedonhwe reuchi. Govanisa oatmeal yakakora smoothie muzvikamu zvakaenzana uye zvishoma nezvishoma idya nekapu mukati mezuva rekutsanya.
Saladi yekudya chamangwanani, masikati uye kudya kwemanheru
Kunyanya kwezuva rekutsanya, unogona kugadzirira yakapfava saradhi yemupunga nemiriwo. Sechinhu chikuru, tinotora musanganiswa wemupunga "Phoenix" "Wenyika". Inosanganisira maviri emhando yepakati-yakakangwa mupunga usina kupurisirwa - brown uye tsvuku. Ose ari maviri akachengetera akakosha bran mabhomba, mune iyo yese kugoverwa kwevhitamini, micro - uye macroelements akaiswa mukati. Uye isingawanzo tsvuku mupunga ine yakasarudzika chivakwa - yakazara nemasimba antioxidants anodzivirira maseru emuviri kubva mukuparadzwa.
Wirisai 300 g yemusanganiswa mutsvuku uye mupunga mupunga mumvura isina munyu. Mukufanana, tinobika 1 zai rakaomeswa. Cheka radish nyowani, avocado, wedzera mishonga yekuravira. Sanganisa mupunga nemuriwo uye zai, mwaka saradhi ne 2 tbsp. l. soya muto uye dururira ndimu muto. Iwe unogona kupfekedza saladhi neeblueberries. Idye zuva rese muzvikamu zvidiki panguva dze2-2. Maawa mashanu.
Inventive casserole
Iwe unogona kusiyanisa menyu yekudya kwenguva refu nerubatsiro rwebhakkwheat casserole. Ngatitorei chiGiriki "Nyika" sehwaro. Icho chigadzirwa chechisikigo chekudya chakapfuma mune inononoka makabhohaidhiretsi, zvekudya fiber uye yakakosha amino acids. Iko kusanganisa kunobatsira avo vanorasikirwa nehuremu.
Bira 150 g yehwakwakwama mumvura ine munyu zvishoma uye uikandire mucolander.
Sanganisa 150 g yeiyo yakapfava kottage chizi 5% nezai uye zvishoma kuibaya ne blender. Wedzera 70-80 g yakaderera-mafuta muto wakasviba, 2 tbsp. l. uchi uye 0.5 tsp. vanilla shuga, whisk ne blender zvakare. Kana iyo yakabikwa buckwheat inotonhorera pasi, ibatanidze pamwe neiyo curd mass uye kanya kusvikira iko kwakafanana kusagadzikana. Kana uchida, unogona kuwedzera mazambiringa mashoma uye makarotsi akabikwa. Iyo yekubheka dhishi yakazorwa nemafuta emuriwo, inosaswa nevhu revhu uye nekuparadzira yakatowanda bhuruuheat-curd misa. Isa chiumbwa muchoto pa180 ° C kwemaminetsi makumi matatu nemakumi mana. Chikafu chinonaka uye chinogutsa casserole chagadzirira!
Sopu yehuwandu hwakakwana
Kudya kwakakodzera kunofanirwa kuve kwakakwana. Naizvozvo, inzwa wakasununguka kuwedzera mwenje yekutanga makosi kwazviri. Manhanga muto nemupunga "Hutano" "Nyika" ndizvo zvatinoda. Kutenda kugoko rakachengetedzwa, tsanga refu dzisina kupurisirwa dzakazara mavitamini eboka B, A, PP, uye phosphorus, magnesium, zinc nesimbi. Uyu mupunga une hushoma huwandu hwemafuta, asi yakawanda inononoka makabhohaidhiretsi.
Pamberi pacho, tinoisa 70 g yemupunga kuti ubike mumvura isina munyu. Ichiri kugadzirirwa, tinobvarura 400 g yemanhanga uye hombodo hombe inotapira uye inovava, cheka zvese muzvidimbu zvakakura. Uzviise pamwechete ne 3-4 clove egariki mune firipi, dururira 1 tbsp yemafuta emuorivhi, kusasa 1 tsp yembeu dzekorianderi uye kubika muchoto kwemaminitsi makumi mana pa40 ° C. Iyo yakatonhorwa manhanga, maapuro uye gariki zvakacheneswa ne blender, wedzera mvura inopisa kune inodiwa density. Dururira muto muhombodo, isa mupunga, uuye kumota, munyu kuravira uye isa piniki ye nutmeg. Shumira manhanga muto nekirimu yakasviba uye miriwo yakatemwa. Kana zvichidikanwa, iwe unogona kuwedzera akati wandei emasheya nzungu.
Nekusvika kwakakodzera, kudya kwakazara uye mazuva ekutsanya anoshanda zvakaenzana. Chinhu chikuru ndechokutevera nheyo dzekudya kwakakodzera uye kwete kutambudza muviri nemiedzo ine ngozi. Uye mukugadzirira kwemenyu yakakodzera, iwe uchagara uchibatsirwa nezviyo zveTM "National". Aya ndiwo chaiwo ezvokudya zvinogadzirwa-zvakasikwa, zvinonaka uye zvine utano. Nerubatsiro rwavo, unogona kusiyanisa zviri nyore kudya kwakaganhurirwa, kuwana mibairo inodiwa nekukurumidza uye nehutano hunobatsira.