Iwe unofunga kuti chii chinonyanya kukosha panguva yekudya - kuora kurasikirwa, kushaya-koriori chikafu, chiyero chemvura chinopedzwa, chiito? Hapana chimwe chezvinhu. Chinhu chikuru pazvokudya ndechokuti satiety. Kana iwe usingakwanisi kupera nenzara, iwe uchapona nyore nyore mupfungwa mupfungwa nyore nyore. Uyezve mushure mekuguma kwekudya iwe hausi kuzokandwa nemafungiro emabasa akazadzirwa pane mafuta uye anotapira, uye kunze kwekuti, pane hutano hwehutano, kusavapo kwekudzvinyirira nzara, yako yekusagadzikana uyewo haazocherechedzi kuti iwe wakanga uchidya, naizvozvo metabolism haizotauri.
Zvose izvi zvakakosha pakurasikirwa, ndicho chikonzero tasvika pakugumira kuti kudya, zvechokwadi, kunofanira kunge kwakaderera-calori uye kuenzanisa, asi izvi zvose zvinoda kuitwa kuburikidza nekubatsirwa kwekunakidza mapeji ekudya kurasika. Vachakurukurwa mberi.
Zviri nyore ...
Zvichida, kugara pakudya, chinhu chimwe chete chaifadza iwe, ndechokuti iwe unogona kuita kupera nekubika. Kana iwe uchida kudya miriwo nemichero, unoronga kuzvidya imwe nechimwe mune fomu yavo yepakutanga. Nhamo, inokurumidza kunetseka, uye iwe unoda ndiro. Uye chii chingave chikafu chinonaka chekudya chekudya kurasikirwa - zvechokwadi, saladi. Uye kurukutu, iyo iyo pachayo ichave yako iwe kudya kwekuzara.
Saladi "Kunaka kwekudya"
Zvisungo:
- red cabbage - ¼ musoro;
- white cabbage - ¼ yemusoro;
- tsvuku tsvuku - 1 pc .;
- onion green - 1 bunch;
- karoti - 1 piece;
- ChiBulgarian pepper - 1 pc .;
- coriander - 1 small bunch;
- uchi - 2 maspuni;
- lime juice;
- chikapu yemuori - 250ml.
Kugadzirira
Shred kabichi, anyanisi uye pepper yakagurwa muzvindori, karoti - uswa. Cilantro yakagadzirwa shredded. Mune imwe mudziyo tinosanganisa juice, yogurt uye uchi - uku ndiko kupfeka kwedu. Sakanidza miriwo, nguva nemuchero, pamagumo add cilantro.
Iyi kamukira yezvokudya zvinopisa saradi inogona kuchinjwa zvichienderana nezvamunoda. Somuenzaniso, kana uchida zvinonaka, unogona kutora chikoro chepilisi panzvimbo peBulgarian pepper.
Soups
Iyo mvura, sezvinozivikanwa, inokosha zvakakosha zvakakosha. Zvokudya zvinoshandiswa zvakanyatsopindirwa nehutano hwekudya, uyezve, mvura inobatsira kubvisa maitiro ekuora kubva mumuviri. Ita kuti uwane kudya kwakanyatsonaka nekudya zvekudya mapepa ekurasikirwa. Chimwe chezvinhu zvakakosha uye chakashata-calorie kudya isumusi soro .
Tomato Soup
Zvisungo:
- mutsva matsva - 4 pcs;;
- mitsva yemvura (coriander, parsley, dill, basil) - hafu-yakadururirwa;
- ChiBulgarian pepper - 1 pc .;
- garlic - 3 cloves;
- mafuta omuorivhi - 1 tbsp.
- tsvuku tsvuku - 1 pc .;
- tsvuku tsvuku, coriander, kumini;
- muto chicken - ½ chiyero chemvura;
- mvura - ½ chiyero chemvura.
Kugadzirira
Anyanisi uye pepper zvakagadzirirwa muzvindori, zvakagadzirwa zvakagadzirwa negaini uye rega mafuta omuorivhi kwemaminitsi matatu. Zviri nani kuti uite muhomwe imwechete, umo iwe uchabika mushonga.
Wedzera diced tomato, basil yakakoswa, muto nemvura, zvinonhuwira. Uyai kumota uye kubika muto kwemaminitsi gumi.
Zvadaro wedzera dill, parsley, coriander uye kubika kwemaminetsi mashanuzve pamoto usingadziviri.
Inwa
Mapeji mapeji ezvokudya kurasikirwa haafaniri kushanda chete kune zvokudya, asiwo kunwa. Kana iwe unwa soda yakanaka panguva yekudya, hapana humb-calorie chikafu chichakubatsira iwe. Dzorera zvinonwiwa zvinotapira nemafuta, jisi, kartarasi uye compotes. Havangobatsiri chete, asiwo mufaro unoshamisa.
Uzvar kubva pamichero yakaomeswa
Zvisungo:
- mazambiringa - 50g;
- Akaomeswa apricots - 50g;
- prunes - 50g;
- Maapulo akaomeswa - 80g;
- mapeji akaomeswa - 80g;
- uchi - 3 maspuni;
- citric acid - pamucheto weti.
Kugadzirira
Isa hosha yacho neka 2 litita emvura. Munguva iyi, shambidza michero yakaoma uye rega mvura ichidonha.
Apo mvura inopisa, tinokanda michero yakaomeswa mukati maro uye tinogadzirira maminitsi gumi nemashanu. Tinozvichenesa kubva pamoto, regai zvipfeke pasi pechivako uye chimirira kusvikira ruzha ruchidzikira kusvika kutsivhenekeri.
Wedzera uchi uye citric acid. Tinoshumira mumikombe pamwe nemichero yakaomeswa.