Ndeapi kudya kwemasikati kusarudza

Calorie zvemukati zvekudya kwemasikati - 306 kcal

Yakabikwa pike perch - 120 g

Koliflower yakabikwa - 250 g

Nyowani wemagaka uye madomasi saladi nemafuta emuriwo - 100 g

Chii chakanaka?

Kutenda chromium, pike perch fillet chinhu chinodzivirira chinodzivirira kukura kweshuga mellitus. Uye kuvapo kwesarufa kunobatsira kusimbisa huta uye kubvisa chepfu. Madomasi matsvuku akanakira kufamba kweropa, uye magaka ndiwo akanyanya kudya miriwo ane huremu hushoma hwemacalorie.

2. Sarudzo: muzvinhu zvemwoyo zvichatsigira… huku

Caloric zvemukati - 697 kcal

Vegetarian kabichi muto kubva kutsva kabichi mumafuta emiriwo - 250 g

Yakabikwa huku chipfuva - 150 g

Mupunga wakabikwa - 100 g

Nyanya nyanya - 100 g

Rye chingwa - 50 g

Compote isina shuga - 200 g

Chii chakanaka?

Nyama yehuku ine vhitamini niacin, mushonga wemasero etsinga. Iyo inotsigira chiitiko chemoyo, inodzora cholesterol uye inobatanidzwa mukugadzirwa kwejisi yegastric. Mupunga unobva mavitamini eB. Rye chingwa chine mavitamini E, PP, A, ayo anobatsira kuchengetedza hudiki.

Caloric zvemukati - 500 kcal

Warm howa saladhi - 250 g

Green tii isina shuga - 200 g

Saladi Recipe

Zvisungo: huku yakabikwa - 150 g, hafu yeti yeganda pizi, howa - 100 g, miriwo, ndimu muto, soy muto.

Dzvora huku kuita cubes, wedzera girini pizi kwairi. Fry iyo howa yakatemwa kuita zvikamu zvina kana mumafuta emuorivhi kana mumakango akakosha asina mafuta zvachose, wedzera kune nyama nemapizi. Sanganisa, wedzera soya muto uye muto wemonimu kupfeka, mishonga.

Chii chakanaka?

Howa hahuna chete hune mafuta, asi zvakare hunobatsira kuputsa nekuda kwe lecithin, chinhu chinopisa cholesterol inokuvadza. Mazai akapfuma mune makumi maviri neshanu zvicherwa zvinobatsira, pamwe nemafuta uye zvekudya fiber. Inoguta zvakanaka. Ndimu muto inotsigira kusangana, kunatsiridza ndangariro, uye kunatsiridza mashandiro.

4. Sarudzo: mapichisi achakubatsira iwe kufunga

Caloric zvemukati - 499 kcal

Salmon yakabikwa - 200 g

Koliflower yakabikwa - 200 g

Rye chingwa - 50 g

Mapeche nyowani - 200 g

Chii chakanaka?

Peaches ane iron yakawanda, chinhu chikuru cheropa. Maperekisi akati wandei pakudya masikati achasimbisa tsinga dzeropa, nekuvandudza kushanda kwehuropi. Koliflower yakafuma mumapuroteni, mavitamini uye zvicherwa. Kunyanya kubatsira kune vanhu vanotambura ne gastritis. Omega-3 fatty acids, ayo akazara mumarudzi ehove tsvuku, anobatsira mukudzivirira atherosclerosis.

Caloric zvemukati - 633 kcal

Koliflower casserole necottage cheese uye chizi - 250 g

Green tii - 200 g

Casserole recipe

Zvisungo: koliflower - 200 g, kottage chizi 5% - 100 g, 2 mazai, yakaoma chizi - 50 g, kirimu yakasviba - 10%.

Birai koliflower mumvura ine munyu kusvika hafu yabikwa. Wedzera kottage chizi, mazai, munyu. Sangana zvakanaka. Isa mundiro yakazorwa mafuta. Girisa zvese pamusoro nekirimu yakasviba uye gaya ne grated chizi. Bika kwemaminitsi makumi maviri.

Chii chakanaka?

Cheese chinhu chisingadzoreki sosi yeprotein, calcium uye potasium. Mamwe mapuniki emukrimu wakasviba mangwanani achapa simba uye nekupa muviri iwo anodiwa ma microelements uye mavitamini. Kirimu yakasviba ine mhedzisiro pane yekubereka basa, inovandudza mahormone mazinga. Nenzira, kuti upore mushure mezuva rakaoma pabasa, idya chete chipunu chemuto wakasviba neuchi, zvichavandudza moyo wako.

Ndezvipi zvimwe zvaunoda kuziva?

Wepakati munhu anopisa 2000-2500 macalorie pazuva, saka usatsamire pamaswiti, furawa uye chikafu chinokurumidza (izvi zvakanyanyisa-macalorie chikafu).

Semafuta emiriwo, zvirinani kushandisa mafuta ezuva kana kuti, zvirinani, maorivhi anotonhorera, asina kumisikidzwa (ingoisa kumusoro pane hood, nekuti kana uchishandisa mafuta akadaro mukutsvaira, hwema hwunonetsa kutsakatika).

Zvinokurudzirwa kutenga chingwa chete chisina mbiriso, hazvina basa kuti chinangwa chako ndechekudzikisa huremu kana kwete. Mbiriso inobatsira mukusimudzirwa kwemaruva ane mukana, anogona kukonzera kukura kwefungus, kunyanya candida. Zvakare, kuvandudzwa kwemaruva ane mukana kunodzvinyirira hutachiona hwedu.

Zvirinani kunwa mvura, compote uye zvimwe zvinwiwa inenge hafu yeawa mushure mekudya, sezvo izvi zvichideredza muto wemu gastric (inoderedza kusangana kwayo) uye zvinokanganisa kugaya.