Diet chikafu. Kubika ose zuva: yakaderera-mafuta zvokudya

Vazhinji vanenge vabudirira kurasikirwa uremu uye akavazve wake mufananidzo tetepa uye kukwezva somugumisiro basa rakaoma, funga pamusoro mubvunzo sei kuramba ari kubudirira zvabuda. Hazvina chakavanzika vanochengeta uremu uyewo zvichibvira anobatsira zvokudya utano uye dietetic.

Nhasi, pfungwa dzedu zvichange nezvezvandaifanira yakaderera-mafuta Kubika ose zuva. Unogona kuva nechokwadi chokuti unogona kugara chimiro, kunyange vachiramba pachavo kuda zvokudya zvinonaka. Unogona kuva mubvunzo kuti Mishonga madhishi muchafadza mhuri yako yose. A-siyana Quick unokubvumira kwete kutambisa nguva iri zvakanaka akanyorwa Muterere. Kugadzirira nezvirongo zvikuru anozviramba nguva yakawanda uye haatarisiri kuti kuva chero unyanzvi. Chinhu chikuru - yeuka kuti zvokudya anobatsira uye zvakanaka vakabika ndiyo kiyi kwete maererano chete, asiwo utano.

Kubika ose zuva Kudya zvokudya zvemangwanani

Kiyi rimwe zuva rakanaka, ave mutemo, chinhu chisvusvuro utano. Maererano nenyanzvi, mangwanani zvokudya zvinofanira kusanganisira anononoka makabhohaidhiretsi. Yakanga zvavanokupai muviri pamwe simba kwenguva refu.

Oatmeal nokuti akakwana mangwanani

Achigadzirira chikafu ichi zvinokosha, tinofanira:

• O flakes - 50 g;
• mukaka - 2/3 Cup;
• mvura - 2/3 Cup;
• nonfat yogati - 2 spoon;
• uchi - 1 imwe spoon;
• munyu.

Chokutanga, unofanira kusanganisa mvura uye mukaka. Izvi zvinofanira kuitwa saucepan. Mobva duku kwekushinywa munyu uye oatmeal. Porridge kuunza mota uye siya simmer maminitsi 10-20. Kurudzirai neapo. Tapota cherechedza kuti hombe uye zvinonyadzisa flakes vari vakabika kunopfuura diki, asi ivo vari kupfuma mune faibha. Porridge anoora Skeet uye vakashumira pamwe uchi uye yogati.

Uyewo, oatmeal iri zvakanaka pamwe mabhanana, chero michero uye maapuro. Vari kana kutsvakwa, anogona kugara yawedzera mundiro,.

Delicious Greek omelet

Kana muchida kushandisa Quick zvedu zuva nezuva, kudya achakurumidza kuva chinokosha hwako. Pokudya chinhu risingadhuri mundiro mazai, iwe achapa muviri wako kwete chete kunonoka makabhohaidhiretsi uye mapuroteni, asiwo mavhitaminzi anokosha uye kuronda zvinhu. Nokuti gadziriro tinofanira:

• Chicken Eggs - 2 bv;.
• madomasi duku, zuva-kuomeswa - 2 bv;.
• namafuta - 1 tsp;
• Feta kana chizi - 25 d;
• mumwe bande chibage chingwa.

Mune chakabikwa mugango kudziyisa imwe yetea yamafuta. Eggs chero tichikwanisa whisk. Cheese anofanira racherwa cubes, madomasi - zvidimbu zvidiki. Dururirai mazai akapfumbira kupinda mugango, zvishoma nokusimudza kumicheto. Fry kuti omelette kusvikira nguva pakati, riri vatogadzirira. At hafu semifinished zvokudya akaisa chizi uye madomasi. Chechipiri hafu kufukidza zvekupfakira. Akagadzirira achinakurira omelet zviende mundiro. Shumirai aine bande chingwa.

Vose dietitians nenzwi rimwe vanoti vanhu vari kuita yokufutisa, regai kugara vasingaiti kudya. Zvinofanira chete uende zvokudya chikafu. Kubika ose zuva, vakabayira nesu, ichakubatsira pamwe ichi. simba zvakadaro vanofanira kuva nzira youpenyu. Panyaya iyi, chirungamutauro hakuiti kutambura chenguva dzose uremu kusiyana-siyana, kuramba utano zvemwoyo uye zvomudumbu nehurongwa. Ticharamba kusangana yakaderera mafuta Muterere. Zvinokosha kucherechedza kuti rinogona dzaisiyana, uye zvinonaka chaizvo.

Chii kubika kuti kuzodya?

Nezvezvokudya vanokurudzira kuti chinja kuti kudya kune utano goho. Muchiitiko chino, uchava nguva yakakwana kudzidza Kubika rimwe zuva uye kutsivira navo.

Simbe zongzi vane koteji chizi

Tinoda zvinotevera zvokubikisa kubika simbe zongzi:

• yakaderera-mafuta koteji chizi - 250 d;
• mumwe zai;
• spoon maviri hwakatsetseka;
• yakaderera-mafuta yogati;
• nedhiri parsley.

Low-mafuta koteji chizi chinofanira kusanganiswa puroteni pamusoro zai, furawa uye kuchekwachekwa nedhiri parsley. On kutema dostochku floured, uye kuisa panze kunoguma vakawanda rwakapetwa flagella. Mumwe nomumwe dhayamita zvinofanira kuva pamusoro 2 cm. Chekai tambo zvidimbu of 4 masendimita refu. The mudziyo kudira mvura uye kuunza kubika. Billets simbe zongzi kubika maminitsi 5. Vanofanira kutora navo pashure ivo kubuda. Shumirai pamwe dzinongoitika yogati kunogona kuva.

Light muto ne mupunga uye konifurawa

Tinoramba kuva zvokudya Mishonga. Kubika ose zuva, iva nechokwadi kuti zvinosanganisira kugadzirira inopisa zvokudya. Nokuti ichi low-mafuta muto vachada:

• konifurawa - 100 g inflorescences;
• chena mupunga - mumwe spoon;
• matapiri - 2 zvidimbu;
• hanyanisi - ½ zvidimbu;
• makarotsi;
• nedhiri parsley.

Kuvidza mupunga mune kufashaira mvura kwemaminitsi 15. Wedzera diced nembatatisi, kuchekwachekwa hanyanisi uye grated twakadai pamusoro zvinonyadzisa grater. Zvino, mumuto anofanira kuwedzera florets duku konifurawa. Zvadaro kusiya dhishi kubika mumwe maminitsi 5. Shandirai muto inokurudzirwa pamwe wakatemerwa nedhiri parsley.

Fish kuviriswa vakaroorana

Diet yakaderera mafuta Quick vane mapikicha anogona kuwanikwa nhasi mumagazini zhinji vakazvipira kubika, uyewo nezvikumbaridzo siyana. Kuti agadzirire anotevera nzira, unofanira zvinotevera zvigadzirwa:

• hove pemidengerero - 0.5 makirogiramu;
• yakapwanyika tika - 3 tbsp. nezvirongo;
• mukaka kana mvura - 125 ml;
• hanyanisi - ½ bv.
• zai - 1 yori;.
• nutmeg.

Fish pemidengerero uye minced hanyanisi mukati blender kana mince. Wedzera kunovhengana mvura kana mukaka, zai uye vakadzvinyirirwa nutmeg. Salt-mhiripiri kuwedzerwa kuravidza.

Stuffing sanganisa zvakanaka. Wetting maoko nemvura inotonhora uye dzichiumbwa oblong patties. Zvokudya dhishi kunogona kuva miviri bhaira pani kana shoma mvura. Cooking nguva - maminitsi 15.

Tikaramba kufunga yakakurumbira zvokudya. Kubika ose zuva, pamwe mapikicha, zvakakodzera kuti utano zvemasikati, nevanhu vaishanda vose ava kubatsira muzadze cookbook Navi yavo.

Eastern tudyo Fried

Achigadzirira Gourmet zvokudya, tinofanira:

• mupunga noodles - 200 d;
• Cherry madomasi - 12 bv.
• hove muto - 1 spoon;
• muto mumwe aita madota;
• . Sugar - 1 tsp;
• chilli - 1 yori;.
• bhuratifuru - 2 bv;.
• gaka - ½ bv.
• makarotsi - 2 bv;.
• minhenga mitema hanyanisi - 3 bv.
• kuti shrimp - 400 d;
• dzekorianderi uye chemindi - 2 spoon. chipunu.

Bikai noodles mune yakawanda mvura kwemaminitsi 7-10. Geza pasi kumhanya nemvura inotonhora. Noodles kuisa imwe ndiro. Wedzera pairi madomasi, hove mumuto, shuga uye madota muto. Zvino wagadzirira Chili. Chekai hunde muriwo uye ndakanatswa kubva mbeu. Racherwa cubes uye kuwedzera mhiripiri kuti musanganiswa. Peeled bhuratifuru pulp uye kuwedzera saradhi. Makarotsi racherwa rinoparadza, uye minhenga mitema hanyanisi - matete zvindori. Pakupedzisira kuwedzera vari kuti shrimp Appetizer, kuchekwachekwa chemindi dzekorianderi. Zvakasimba kusangana zvinhu zvose uye kushumira.

tudyo ichi vachanakidzwa mhuri yako uye Siyanisai kudya kwako zvokudya. Kubika ose zuva hakufaniri kunyanya nyore uye anofinha.

Mishonga muto

Kubika inonaka muto, tinofanira zvinotevera pakugadzira:

• namafuta - 3 spoon;
• Hanyanisi - 2 misoro;
• dzvene upfu - 2 spoon;
• Apple - 1 yori;.
• madota muto;
• Garlic - 3 clove;
• diki Ginger midzi;
• zvemiti matapiri - 800 d;
• miriwo muto - 1.5 litres;
• lentil dzvuku - 100 g;
• mukaka - 300 Rine mamiririta;
• dzekorianderi.

Muto, yakabikwa zvigadzirwa kubva izvi rinoshandiswa seinokonzera mapuroteni, faibha, uye antioxidants, kunyange miriwo. Tikaramba kutarisa zvokudya zvokudya. The yakanakisisa Recipes kuchabatsira kuti Siyanisai hakunakidzi Muterere.

The pre-yakabikwa miriwo muto kuisa diced zvemiti matapiri nenyemba. Kubika kwemaminitsi anenge 20. Add wakatemerwa kupinda zviduku zvidimbu womuapuro zvakasvibirira. Dururirai mukaka kupinda muto. Tiri iiswezve kufashaira muto. Panguva ino, mumafuta kusvikira yendarama shava furaya nehanyanisi. Wedzera negariki pazviri. Kuzora kadiki grater Ginger mudzi uye kuwedzera kuti mumuto pamwe zazharki. Pakupedzisira mundiro kuwedzera muto mumwe madota. Muto inokurudzirwa pyurirovat ane ruoko blender. Shumirai mundiro imwe chete kuchekwachekwa cilantro.

Mishonga chisvusvuro

To dietetic zvokudya (Kubika ose zuva, zvino tiri kufunga) zvakarurama, chinofanira kuomerera kunenge ari nyanzvi. miriwo, wakawondereiko kudai yehuku uye hove dziri rakanakira wakanaka pasi-mafuta chisvusvuro.

Sea bass muchoto

Kuti panguva kwemanheru vakashamiswa uye kufadza mhuri yake, kuti yakabikwa gungwa bass pamwe fennel. Ichi dhishi inoshamisa nezvi- mapuroteni, vhitamini kuti C, simbi.

Achigadzirira vanoda:

• gungwa bass - 300 magiramu;
• fennel mbeu - 1 tsp;
• nekumini mbeu - 1 tsp;
• Yemasitadha mbeu - 1 tsp;
• turmeric - hafu yetea;
• Fennel - musoro mumwe;
• Lemon - 1 yori;.
• namafuta;
• girini dzekorianderi.

Knot yakaoma muchoto pa 220 ° C. Chili anofanira racherwa cubes diki. Kurisanganisa kumini, fennel, turmeric uye masitadhi. A duku piece foil anofanira lubricated namafuta omuorivhi. Chakapararira 1/3 of musanganiswa ezvinonhuhwira. Kuramba nezvinonhuhwira varikwizire hove vaiise pamusoro foil. Pamusoro knot inofanira kuiswa ndimu, sliced. Putira hove foil unamire kumicheto. The preform ari kupfeka kubikira pepa. Total kubikira nguva yava maminitsi 15. Shumirai hove pamwe cilantro.

Sezvo unogona kuona, kudya ose zuva - zviri kwete dambudziko. Preparation yemachikichori madhishi havazotori nguva yakawanda, asi nokukurumidza zvibereko.