Kana iwe wakagara uchirota pakurasikirwa, asi nekuda kwekunzwa kunzwa nzara, kwaiva nekukundikana, chisarudzo chako chirongwa chezvirimwa. Sezvaunogona kuona kubva muzita - pamwoyo wekudya uku kune ndiro kubva mumiti yakasiyana-siyana. Uye kuti kudya kwaiva kwakasiyana-siyana sezvinobvira, ndinokukurudzira kuti uomerera kune ichi chikafu muzhizha nekuvhuvhu, apo nhamba yemiriwo nemishonga inobatsira inosvika pakukwirira. Munhu wose anoziva kuti pasina miriwo uye mavhithamini akawanda uye kutsvaga zvinhu zviri mukati mavo, bvudzi redu uye ganda raizove rakasviba uye misumari inoputika. Uye kushanyira polyclinics uye vanachiremba kwaizova basa rezuva nezuva. Asi nezvose zvinobatsira miriwo, kudya kunobva pazviri kunofanira kuchengetwa kwete kwepamwedzi, nokuti muviri haugamuchiri mafuta akakwana uye mapuroteni.
Iyo nzira yakanakisisa yezvokudya zvemiriwo ndeyekuti panguva yaunoda kudya 1.5 kg yezvirimwa zvakasiyana-siyana (kunze kwetii mbatata) muhombwa kana yakagadzirwa. Varipo apo iwe unonzwa uine nzara. Zvokudya zvezvirimwa zvinogamuchirwa zvakanaka neavo vanodya, kunyanya, kunze kweimba. Kuti udye, iwe unongoda kutora miriwo yakashambidzwa uye yakakoshwa newe, kana kuenda kune imwe vashambadziro kana mushamba, uko unogona kuzvitenga chero nguva. Uye hapana kuparara kwekuti iwe hauna nguva yekudya kwemasikati kana kudya kwemanheru!
Kune zvakawanda zvingasarudzwa zvekudya, uko zvinomera zvinotorwa sechikonzero: ichi chibereko uye kudya kwemiriwo, uye mapuroteni nemiriwo, uye kudya kunobva pamuchero wekudya. Nokudaro, ani zvake anoda kushaya uremu anogona kusarudza "wake" mishonga yemiriwo.
Chibereko nemiriwo yezvirimwa
- Pazuva rokutanga, iwe unodya saladhi yemucheka machena uye maapuro kwekudya kwemanheru, uye kunwa ne compote kubva kune michero isina shuga. Kwemasikati, unofanirwa kudya muto wevhu (rangarirai, usina mbatatisi) uye unwe necheti yeti. Kwemapakati emangwanani-masikati, iwe unogona kudya karoti yakakura, yakagadzirwa, yakagadzirwa nepasipuni yekisiki yakasviba. Uye nokuda kwekudya kwemanheru - tsvuku yeBulgaria yakakanyiwa nematata, eggplants uye karoti.
- Chikudya chamangwanani chezuva rechipiri chine mafuta asina yoghuti ane michero, kwemazuva ose echiGiriki saladi (tomate, makango, maorivhi, bell tsvumbi, jisi), akapfeka mafuta emiriwo. Kwemapakati emangwanani-masikati bhabha kubika imwe aporo huru uye uidururire ne spoonful yeuchi. Kwekudya kwemanheru, unogona kudya muto kubva kabichi uye unwe jisi yemichero.
- Pazuva rechitatu, kwekudya kwekudya chamangwanani, iwe unodya saladhi yemashizha ediki nemashizha eiii, parsley uye dill. Kwemasikati - tomato akaputirwa nemwawa uye sauerkraut, uye pakati pepakati-mangwanani mangwanani-ezvokudya. Kudya kunoumbwa nemiti yemichero uye michero inogadzirisa.
- Mhuka yezuva rechina rekudya yemiriwo: kwekudya chamangwanani - michero yemichero (kunze kwebhanana), kwemasikati - muto wezvirimwa. Kwemapakati emangwanani emangwanani, gadzira saradi yeburyak yakabikwa, prunes uye yakaomeswa apricots. Uye nokuda kwekudya kwemasikati, unogona kunwa 250 ml ye-fat-fat kefir uye udye saridhi yemiriwo yakasvibiswa negate cheese.
- Kwekudya chamangwanani pazuva rechishanu, idya saladi yetikiti nemaapuro uye kunwa yogurt. Kwekudya kwemasikati - mishonga yemiriwo uye compote yemichero yakaomeswa. Nyoka inosanganisira girazi rezvikwanisi zvakasiyana-siyana, uye kudya - muto wemiriwo uye mutsva wakatsvayamiswa juice.
- Pazuva rechitanhatu, mangwanani iwe unodya saladi yemamato uye makomikete akapfekedzwa nemafuta emiriwo. Kwekudya kwemasikati - muto wezvirimwa ne compote yemabriji. Manheru masikati anosanganisira imwe apulo, uye kudya kwemahombeke echingwa uye kuasasa ne grated cheese.
- Pazuva rekupedzisira rekudya yemiti yemichero rinoratidzika seizvi: kwekudya chamangwanani - michero saladhi nemiriwo muto. Kwemasikati, unogona kudya pea soup, pakati pemangwanani emangwanani-yakabikwa beet. Uye kudya kwezuva rechinomwe kunoumba zucchini, eggplant uye tomato, iyo inonwa nejuroti juice.
Zvokudya zvakabva pamushonga wemuriwo
Mugumisiro wezvokudya pamwe nekubatsirwa nemucheka wezvimedu zvichave - kusadya 6 kg yehuwandu hwemazuva manomwe. Uye ruzivo rwechishamiso ichi chekudya chiri nyore kwazvo: kutanga, iwe unopisa 2 misoro mikuru yeeii uye zvishoma nyore fry mune yakadzika ganda rinopisa mumafuta yemiriwo, add 1 tsp kwairi. Curry, 1 tsp. kumini, 2 makumbo akavhara egarlic. Ichi chisanganiswa iwe unoisa kunze kwekupisa, uye panguva ino uchicheka 0.5 kg ye kabichi uye 0.3 kg yemamate. Iwe unovaisawo kuti vadye. Pashure pemaminitsi mashanu, wedzera 0,3 kg yeholiflower kwavari uye mudururire mishonga nemvura (1.5 litita). Pamugumo wekubheka, wedzera mashizha emvura, podhi yepepuru tsvuku tsvuku, parsley, coriander uye 2 michero yembizi cubes.
Pakati pezuva iwe unoda kudya muto wose, uchichiparadzanisa muzvikamu zvakasiyana. Edza kunwa mvura yakawanda uye gorosi chai pasina shuga. Nokuda kwekurasikirwa nekurema, iyi mhuka yezvirimwa ndizvo zvaunoda!
Zvirongwa zveprotini-zvinomera
Zvokudya zvepurotini-zvinomera zvinoonekwa seimwe yezvokudya zvakanakisisa uye zvakaenzana. Iwe unogona kumira pairi sezvaunoda uye unorasikirwa ne 3-4 kg pamwedzi. Zvokudya zvezvirimwa zvinoratidzika sezvi: masikati iwe unogona kudya 200 g yemhuka kana soseji (kana uchida, iwe unogona kutora cottage cheese kana hove), 100 g pasi mafuta cheese, rimwe dza uye nhamba isingagumi yemiriwo (kunze kweizizi).
Sezvaunogona kuona, kudya miriwo yakakwana pazuva, hausi kungosimbisa hutano hwako, asi iwe unokunda mukurwa kwechimiro chiduku.