Muzvinyorwa zvezvinobatsira zvekudya zvakawanda, unosangana nemashoko okuti kudya uku kwakanaka, nokuti hazvifaniri kubika pairi. Zvechokwadi, kana iwe uri pane kudya newaini yakasungwa , iwe unofanirwa kubika kamwe chete. Asi iwe uchaenda kwenguva refu zvakadaro?
Kufambisa kurasikirwa nekurema, usakanganwa kuti kudya kunofanira kuzadza kwete kwete chete physiologically, asiwo mupfungwa. Iyo nzira yekudya inogadzirirwa munhu ndeyekusununguka, kubviswa kwepfungwa, kufara, manzwiro aya akaiswa matiri kwemamiriyoni emakore. Mushure mezvose, kare, murume wepakutanga ane dambudziko guru rakatora zvokudya, uye kugamuchira kubva pakufadza kwake hakuna kumboonekwa sekuwa.
Kungotarisa kuti kudya kwacho hakusi kutora maawa makumi maviri nemasere uye kusagutsikana iwe pachako uye nyika yose, tinokurudzira kuti utaure zvishoma zvishoma-calorie mapeji ekurasikirwa nekurema.
Iyo yakanakisisa pasi-koriori yezvokudya zvekubika kwedu
Caloric zvakagadzirwa nesidho zvinoenderana nezvatinoshandisa michina uye kuti vakagadzirirwa sei. Saka, ngatitange kuzadza firiji yedu nemishonga yekushanda kwedu nyore uye pasi-koriori.
Tinotarisa pane zvakakosha uye zvinodya zvekudya:
- chicken mazai;
- avocado;
- beef;
- veal;
- nuts;
- maoriki;
- champignons;
- celery;
- radish;
- makungu;
- kabichi yemarudzi ose;
- mashizha mashizha;
- buckwheat, brown rice, muto, rye pasta;
- lentils;
- chickpeas, nyemba;
- hove uye hove;
- Zvishandisi zvehuchi zvisina zvinowedzera nemafuta zvinokwana kusvika 2%.
Kutanga zvidzidzo
Rwendo rwemarepipes nokuda kweka-calori ndiro yekutema kurasikirwa tichazotanga nemasobho. Zvokudya zvinonaka nokuti pamakoriki akakwana zvakakwana, zvinokosha uye zvinogara kwenguva refu. Izvi zvinowanikwa kuburikidza nechitsime chemvura - tinofunga kuti nzara inodzimwa pakarepo mudumbu pazara, kunyange kana yakazara nemvura.
Zvechokwadi, zvakakosha kugovera kudya kwezvokudya pamiti yemasvine, asi tinogona kutenga kunyange mabhuti, kana tikadzidza kubika nokuchenjera.
Kuti uite soup mapeji akawanda pasi-koriori yezvishoma, unofanirwa kuita zvinotevera:
- nokuti muto unosarudza nyama yakakora-mafuta;
- Usashandise mapfupa, ganda, kana-ne-michina yemasobho;
- panguva yekubika, bvisa mutezo kubva pamusoro pevhu;
- mushure mekubika kubika kwemvura, regai itonhorere pasi, muise mufiriji yeusiku, uye mangwanani bvisa mafuta akaoma.
Zvidzidzo zvechipiri
Zvokudya zvechipiri zvinofanirawo kunge zvakagadzirwa nemiriwo - zviri nyore kuzadza, nokuti unogona kuwana chikamu chakawanda chemugove, uye zvakaoma kuti uwane - zvirokwazvo, miriwo, chero ipi zvayo, ine zvishoma mafuta.
Mienzaniso yemadzidzo makuru:
- ChiBulgaria tsuro tsvuku, yakabikwa nemamate;
- goulash kubva kabichi;
- mishonga yemiti;
- aubergines in Korean;
- sorele nematata;
- ratatouille.
Desserts
Nyaya inorwadza ndeye mapoka e-low-calorie kubika kune avo vanorema kuwanda. Kukubata hapana munhu achapa mazano kuti adye zuva rega rega, pane kudya kana kwete, asi dzimwe nguva unogona kuwana kunyange zvakanyanya-calori zvingasarudzwa.
Yeuka - zvipfeko zvakanakisisa zvekudya zvinogara zvichienderana nemakwenzi, kana iri casseroles, cheese cakes kana yakagadzirirwa ice cream.
Recipes of dishes
Muto weItaly nemiriwo uye nyemba
Zvisungo:
- nyemba tsvuku - 450 g;
- mvura - 1.5 litita;
- tsvuku yakaoma waini - ½ item;
- basil akaomeswa - 2 tsp;
- munyu - ½ tsp;
- marjoram akaomeswa - 1 teaspoon;
- pepper - 1/3 tsp;
- onion - 2 pcs;;
- zucchini - 400 g;
- celery - 200 g;
- ChiBulgaria pepper - 200 g;
- karoti - 200 g;
- garlic - 4 cloves;
- tomato paste - 170 g;
- Grated cheese - 40 g.
Kugadzirira
Nyuchi dzinodonha usiku hwose mumvura. Mambakwedza mangwanani, virai kwemaminitsi gumi, modira mvura, mudururire mvura itsva uye muuye kumota, virai kwemaminitsi gumi. Zvadaro, unoda kuderedza kupisa, kuwedzera waini, munyu, pepper, zvinonhuwira, kubvumira kubika, kufukidza uye kubika kusvikira nyuchi dzagadzirira (anenge maawa mashanu).
Wedzera miriwo yakaoma uye kubika kusvikira wagadzirira. Wedzerai tomate paste, gadzirai mamwe maminitsi gumi, uye mushumire patafura ne grated cheese.
Eggplant in Korean
Zvisungo:
- eggplant - 3 zvidimbu;
- ChiBulgaria pepper - 3 pcs;;
- anyanisi - 2 pcs;;
- chili pepper - 1 pc .;
- munyu, garlic - kuravira.
Kugadzirira
Eggplants akacheka kuita zvishoma, nguva nemunyu uye osiya usiku hwose.
Eggplants rinosuka kubva munyu, wing out uye fry muholiflower, kuwedzera anyezi, bheri tsvuku uye tsvuku tsvuku tsvuku.
Bvisa kubva kupisa, wedzera garlic, chivharo uye regai kumire kwemaminitsi mashanu.
Cottage cheese casserole
Zvisungo:
- cottage cheese - 750 g;
- manka - 2 tablespoons;
- shuga - 4 maspuni;
- mazambiringa akaomeswa kana michero yakakonzerwa - 2 maspuniji;
- mazai - zvidimbu zvitatu;
- kirimu yakasviba - 300 g;
- vanillin - 1 sachet;
- mafuta ezvirimwa - 1 teaspoon;
- lemon peel - 1 pc.
Kugadzirira
Bhara cottage cheese, 2 tbsp. shuga, 2 mazai, vanillin uye zine zest kusvika kugadzikana. Wedzera mango, chiputi. Wedzera michero yakagadzirwa, mix. Fomu (24cm) mafuta mafuta. bhotela, dururirai mukati mevhiri uye mubike mukati mevheni kwemaminitsi makumi matatu pakushambidza kwe-170 degrees Cream sour cream, 2 tablespoons. shuga, mazai.
Kana nguva yekutanga yekutanga yakapera, tora fomu, dururira chechipiri uye uise muvheni kwemaminitsi gumi. Mushure mekugadzirira, chidimbu chinogona kuvhara zvishoma mukati - izvi zvinowanzoitika.