Mukuwa zvakakosha kuchengetedza kudya kuzere nemavhithamini. Saka nekuda kwekurasikirwa kwekudya kunobva pakucheka macalorie uye zvinhu zvinobatsira izvo zvisingakodzeri. Tarisa pane zvinobatsira uye kuwedzera simba rekushandisa kwezvigadzirwa.
Kudya 1 - Carbohydrate
Kudya uku kunobva pane makabhohaidhiretsi. Ita shuwa kuti firiji yako yanga yakave yakawanda seyedhi, michero nemiriwo. Nekudaro, iwe unogona kwevhiki kubvisa 3 kusvika ku5 kg yehuremu hwakawandisa. Kudya uku kunovandudza kugaya uye kubvisa chepfu kubva mumuviri. Kana chikafu chikaita sechakaoma, chinogona kupfupiswa kusvika pazuva rimwe chete rekutsanya.
Michero mitsva, miriwo, uye zviyo, yakawanda yakawanda - uye macroelements, ayo akakosha kwazvo kumuviri usati warwiswa nemavhairasi echando. Zvakare, chikafu ichi chinokupa iwe yakawanda fiber, iyo inovandudza kugaya uye kugadziriswa kwemavhitamini. Nheyo yekudya uku kubvisa kubva kune chikafu chikafu chine mamwe makemikari: dhayi, zvinodzivirira, emulsifiers. Dzinodzivisa metabolism yemunhu, uye huremu hwako hunowedzera. Mumatsutso uye muchero une yakawanda fructose, inobatsira kune huropi uye zviyo - uremu hwakaomarara makabhohaidhiretsi ayo anokupa iwe yakawanda simba.
Semuenzaniso menyu yekudya kwekuvhuvhu
Kwekudya kweChikudya chekudya chamangwanani iwe unogona kudya karoti yakakangwa, yakarungwa nedoropi yeyoga uye uchi; oatmeal yogati; saladhi yebhiti yakakangwa neparsley uye girini hanyanisi, prunes uye nzungu; zviyo ne yoghuti uye uchi; saladhi yemaapuro, mapeya uye mazambiringa; gungwa saladhi nemadomasi, mhiripiri, hanyanisi uye herbs; saladhi yeChinese kabichi nemaorivhi madema, mhiripiri uye mafuta omuorivhi.
Pakudya kwemasikati, gadzirira saradhi yematomatisi, anyanisi uye green pepper uye maorivhi, kubika mbatatisi parutivi; unogona kubika porridge kana kuita stew ye eggplant. Nafarshiruyte bhero mhiripiri, kana kugadzira makabheji rolls. Iwe unogona kugadzirira saladhi yebhinzi, makarotsi, matomatisi, mhiripiri, hanyanisi, gariki nemakwenzi.
Kudya kwemanheru kunogona kuve nekatsva kabichi saladi nekaroti uye Apple, kubva kumazambiringa kana kubva munhanga, yakabikwa nenzungu uye uchi.
Kudya 2 - Nhanga
Tinobvumira kubvisa mapaundi masere asingasviki mavhiki maviri. Pumpkin kudya ndeimwe yeakanakisa madhayeti dhayeti. Iyo pulp yemuchero uyu sosi yevhitamini D, pamwe nemanhanga anobatsira pakuzeya.
Pumpkin yakapfuma kwazvo uye yepakutanga kuravira. Kunze kwezvo, inochengetwa kwenguva yakareba kwazvo, uye zvakanyanya, iyo inonaka inova. Kwete chete ndiro dzenhanga, zvinokwana kusiyanisa menyu yako iyi berry reorange.
Inogona kugadzira sopu yenhanga - inotapira kana munyu, nekrimu kana yogati. Pumpkins inogona kubikwa neuchi uye nuts, dzungu rinofamba zvakanaka nemaapuro nemapineapples. Iwe unogona kugadzirira saladhi, mapakeke, nyama yenguruve chops, stews, kana sautéed.
Sanganisa nhanga puree, upfu nekrimu, tora nhanga gnocchi. Iyo saladhi inogona kugadzirwa kubva mbishi nhanga ine karoti nemaapuro, grated pa grater, kana yakabikwa nhanga nenyama kana hove. Dzungu rinogonawo kuve rakavakirwa dessert, ice cream kana sorbet. A nhanga unogona kuisa nyama, koteji chizi, kuti aite muto wake.
Kudya 3 - Zuva
Kudya uku kunogutsa zino rako rinotapira, nekuti iwo mazuva ane 70% shuga shuga uye fructose. Kudya kwacho kunotora kwemazuva gumi. Iwo mana ekutanga anongodya chete mazuva kubva pamashanu kusvika gumi emenyu menyu wedzera maapuro, mapeya, orenji. Mazuva anonwiwa nemuviri uye anopa simba. Zuva rekudya rakanakira ganda nemvere.
Misi inogona kuwedzerwa kumakeke, nyama, misi inogona kuve hwaro hwechokoreti, michero yakaomeswa uye oatmeal, unogona kuzviwedzera kune chero cocktail ne dessert.
Muffin ane mazuva nemabhanana uye rum
Iwe unozoda 250 gramu yemadate, mabhanana maviri, nzungu 100 magiramu, 200 magiramu emazambiringa akaomeswa, uye magiramu mazana maviri emazambiringa akaomeswa, zvinonhuwira - sinamoni, nutmeg, allspice - zvese pamwe chete 200 mashupuni, 2 mashupuni ehupfu hwekubheka, 2 tbsp rum, 3 mazai evachena, magiramu zana epolenta.
Preheat oven kusvika 180 degrees. Fukidza ndiro yekubheka nemapepa echinyorwa, gadzirira mazuva, yakachena, geza 200 ml yemvura inodzika. Bira kwemaminitsi mashanu. Dhonza mvura uye gadzira yakachena misi. Wedzera mabhanana, 5 ml yemvura uye whisk zvese kusvika zvakatsetseka.
Sega, sanganisa nzungu, michero yakaomeswa, polenta, poda yekubheka nezvinonhuwira, wedzera kurohwa mazai ezizi uye sanganisa nekapu.
Wira mazai machena kusvikira aomarara uye nekunyatso peta mubatter. Isa mufomu uye unakidze nenzungu. Bika keke kweawa imwe inokurudzirwa, asi zviri nani kutarisa ne skewer.
