Recipes muviri. Healthy Menu vhiki

To utano ukasimba, uye vanonzwa vachida zvikuru kuchengetedza utano hwakanaka. Izvi hatingazvirambi. Izvozvo zvinosanganisira pfungwa "mararamiro utano"? Kurambirwa tsika dzakaipa? Hongu. Regular muviri? Also zvakarurama. Asi mumwe Link anokosha inonzwisisika cheni zvakakodzera kudya kunovaka. Ndiwo uyu pfungwa tichakurukura munyaya ino. Kubva ichi muverengi vachadzidza sei kuti pave nemaonero menu utano zvokudya Kubika mhuri yose. Mashoko ichakubatsira kuti zvaunodya iri rinonaka kwete chete, asiwo zvikuru rinokosha kuti muviri.

How kutanga muviri?

Menu (Recipes) kwevhiki - ichi ndiro danho rokutanga iri kuchinja zvokudya utano. Zvinofanira kuva ose vhiki. The-zuva nomwe Kudya kunofanira kusanganisira zvose zvakafanira kuti dzose kushanda muviri zvinhu. Zvivanakire, ndapota asike mukabhuku apo unogona kunyora zvose zvakafanira mashoko: chamazuva zvokudya, kubika Quick zvokudya utano, pasi raida zvigadzirwa zvavo tafura mafuta.

Yakarurama Muterere: chii?

Zvinonaka uye utano zvokudya (Quick zvichakurukurwa pazasi) Kazhinji rine-nguva shanu chikafu yaunodya. Panguva kudya, muviri inofanira kuzadzwa anononoka makabhohaidhiretsi, izvo zvinopa simba kuti zuva rose. Izvi zvingava chimedu shava chingwa nomukaka wakafa, bota, tii nouchi. Lunch (tudyo) - nguva ino negashiro muchero yakachena kana muriwo Salad. Lunch kunofanira zvinovaka asi kwete rinorema. Panguva ino nguva zuva zvaunofanira kudya mapuroteni uye zvishoma mafuta uye makabhohaidhiretsi. The Muterere zvingasanganisira muto, nyama yakabikwa kana patties steamed miriwo, ine muto michero kana unsweetened tii. Masikati (masikati tii) inokurudzirwa yaunodya pamusoro nomukaka zvinhu uye muchero. Dinner haafaniri wakaremedza mudumbu zvokudya rinorema. Panguva ino nguva zuva unofanira kudya shoma miriwo mafuta, mapurotini, makabhohaidhiretsi. Diet anogona kuva yakabikwa hove, nyama, steamed, michero ine muto. Zvakadzama utano zvokudya Kubika vhiki munyaya chinotevera.

breakfasts

Oatmeal nomuchero akaoma

100 g O flakes vazadze makapu maviri mvura uye akaisa kuvidza. Kuvidza preform vanenge 10 maminitsi. Pre-soka nemvura inopisa pane tsama dzakasiyana michero yakaomeswa (apricots, akaomeswa, vanorichekerera). Ubvise mvura kubva kwavari uye kupinda nyangarara panguva yokupedzisira Danho rokugadzirira. Cool mundiro. Asati kushandiswa, wedzera uchi hushomanana kurapa.

Buckwheat Porridge nomukaka

Hafu kapu Buckwheat groats, sukurudza ugodira 200 magiramu mvura. Uyai kuna pamota uye ipapo simmer pasi muvharo akavharwa kuti maminitsi 15. Next, dira mugomba guru girazi preform 1 mukaka. Dish remota kwemamwe maminitsi 5 uye kudzima. Ipa Porridge bika. Wedzera 1 nendiro duku shuga uye chimedu ruomba.

Omelette nemiriwo

Hanyanisi, bhero pepper, zucchini, tomato yakachena
uye kubvisa mbeu. Chekai ose muriwo zvidimbu zvidiki. Fry navo mafuta. Brown uta wokutanga, zvino wedzera kuti Squash uye pepper. The ichangoburwa wakashongedzwa domatisi. A parison simmer anenge 10 kwemaminitsi. Whisk mazai nomunyu ugodira pamusoro miriwo. Fry imwe omelet pamusoro kunonoka moto rumwe rutivi, uye ipapo pafiripi kune vamwe. The dhishi rapera mwaya ne matsva parsley nedhiri.

Hove chakabikwa domatisi muto

Zvidimbu Catfish, tilapia kana kodhi nomunyu zvishoma mhiripiri uye. Dziisai mafuta ari chakabikwa mugango uye furaya kuti zvidimbu ose domatisi pamusoro payo. Dururirai mune rimwe rukoko fomu madomasi muchoto uye munyu navo. Top nzvimbo hove zvidimbu. Sasa navo wakatemerwa parsley. The madomasi asara kupfeka hove. Kuigadzira yakashapa ruomba pamusoro, arisase grated chizi. Munyu uye mhiripiri dhishi. Isa Maumbirwe muchoto, nenharo kusvika 180 inegumi. Kubika hove kwemaminitsi 40.

Nhanga Porridge pamwe mapfunde

200 g mapfunde kumboshamba ndokudururira kupinda pani. With nhanga (300g) kubvisa ganda uye kubvisa mbeu kwazviri. Kucheka miriwo pulp zvidimbu zvidiki uye aiswe mapfunde. Dururirai zvigadzirwa 200 magiramu mvura inopisa, wedzera munyu uye kupfeka moto. Pashure kubika, bvisa ndiro mairi furo pakavha. Yakaderera kupisa kuti ipfungaire mvura. Pashure dira mugango inopisa mukaka. Dish kubika mumwe maminitsi 10 uye kudzima. Pamberi kushandiswa mush pamwe shuga kusaswa.

Cheese Casserole

Recipes muviri anofanira kuva ndiro kwakavakirwa chizi. How kubika utano uye zvokudya zvinonaka Pudding kubva mairi, tinodzidza kubva tsananguro. Mundiro, sanganisa yakachena chizi kana koteji chizi (400 g) pamwe semolina (2 nezvirongo makuru) neshuga (3 nezvirongo makuru). zvigadzirwa izvi wedzera 1 zai. Akanga hwakakanyiwa kwazvo. Pasi chimiro ikarapwa nomukaka wakafa arisase breadcrumbs. Achiisa akawanda chigadzirwa kumeso. Top varara girisi cream. Bheka Casserole mu sechoto panguva tembiricha zvakawanda 200 madhigirii Maminitsi 40.

Sandwiches ose wholemeal chingwa ne nyama, muriwo uye chizi

Slices chingwa tumafuta kilned ari tosita. Mundiro, sanganisa mafuta yokurenda chizi (200 g), Gungwa roMunyu. Izvi zvakare thawed uye akaisa pre-yakabikwa chibage uye pizi. Greens dimura ugodira muna Curd uye muriwo guru. Racherwa zvidimbu diki yakabikwa huku, kuTurkey. Sanganisa zvinhu zvose. Pate Spread chingwa zvidimbu.

ndiro zvose izvi dzinoiswa se "zvokudya utano". Breakfast, kubika Kubika yawakashandira aiona uchava zvinonaka uye utano pakutanga kusvikira zuva nhengo vose vakura mhuri nevana.

Lunch: tudyo vhitamini

Saka kuti muviri ishande kuitiswa, zvakakodzera muzadze ayo simba wedzerai nokudya zvokudya utano panguva anenge 10 maawa zuva. Izvozvo zvinogona kuva tudyo panguva ino? Funga nomwe zvokusarudza kuti zvichibvira wechipiri kwemangwanani:

1. Apple, peya, Quince.
2. A vashomanana Dried apricots, akaomeswa.
3. Yogati kana Curd.
4. Nuts.
5. Fresh grated makerotsi pamwe apple.
6. A bande kuti chizi.
7. Grapes.

Variants wokutanga ndiro

Lenten muto

700 g sauerkraut, 2 tbsp. l. nemafuta muriwo uye 100 g mvura muhari kongiri. nzvimbo yake muchoto uye kubika nokuda 2 kwemaawa 130 inegumi. Howa kubika uye epfungwa. Fry kuti hanyanisi uye makarotsi, uye pashure pavo, wedzera howa. Simmer miriwo uye howa chikamu kweawa ugodira workpiece muhari kuti makabheji. Sanganisa zvose zvokubikisa uye vanosiyira richadzipa. Bikai howa muto. It Transfer muriwo workpiece. Salt uye mhiripiri kuravidza mundiro. Simmer mumuto mumwe awa nehafu pasi kupisa. Sasa mundiro pamwe greenery.

Mushroom muto

In sunflower furaya mafuta hanyanisi zvidimbu uye howa. The huku muto pamota matapiri. Wedzera howa uye hanyanisi muto. Bikai mundiro maminitsi 10-15. Part nemvura Drain uye chigadzirwa uremu ukuye blender. Kana zvakakodzera wedzera muto. Salt mumuto kuravidza, arisase yemakwenzi.

muriwo muto

Kutsvaga ruzivo pamusoro "zvokudya Healthy vana"? Recipes ose ndiro rokutanga, vakaisawo pazasi, achaita kukunakira zvakakwana. Soups, yakabikwa maererano naye, kuti ave rinonaka kwete chete, asiwo akanaka, kuonga kwavo nhengo mavara miriwo.

Kuvidza huku muto. It akaisa nembatatisi, diced. In mafuta furaya hanyanisi, inotapira mhiripiri uye twakadai. Kana mbatatisi vari yakabikwa, wedzera mumuto yakachena mitema pizi muriwo kubva pani. Kuunza kufashaira dhishi uye kure. Sasa mumuto hanyanisi, kuzvirunga nomunyu kuravidza.

nzeve

Nzira utano vachidya Quick haagoni kuita pasina zvinokosha zvakadai chigadzirwa a, sezvinoita hove. Tinopa iwe kubika zvinonaka uye utano muto.

Washed, gutted hove shoma-mafuta mhando iri mari 1 kg (Ruff, knot, burbot), bikai kusvikira aita. Zvadaro ndiribvise muto. Kudzvinyirira mvura uye akaisa kamwe zvakare nomoto. It wedzera matapiri, hanyanisi uye makarotsi. Kana muriwo kubika, ndidire tsama kushambidzwa mapfunde. Simmer mumuto kusvikira yava zvagadzirwa. Hove vakasununguka mapfupa ndokuriisa muto. Bikai mumuto uye kudzima. Shumirai pamwe hanyanisi.

borsch

Mumashoko achibika muto kuisa beets, racherwa rinoparadza, uye mbatatisi - diced. In sunflower furaya mafuta nemadomasi refueling pamusoro hanyanisi, twakadai uye madomasi. Kana muriwo muhari Votoda, akazviisa anobvarurwa-bvarurwa makabheji. Bikai mumuto kwemaminitsi 10. Pamugumo, achiwedzera kupfeka uye miriwo. Shumirai yakashapa cream.

Muto pamwe nenyemba

The kushambidzwa uye pre-yanyatisa nenyemba muhomwe kufashaira mvura kana unganidza. Bikai nayo inenge hafu yeawa. Mobva matapiri ari saucepan. Yoga kutevera fried twakadai uye hanyanisi. Kana mbatatisi vari yakabikwa, ndidire mu miriwo muto kubva pani. Bikai mumuto uye kubva pakupisa. Munyu, mhiripiri nemiriwo, wedzera kuravidza.

Dzemauto konifurawa

Muhari yakadzika furaya ari nehanyanisi. To ichi, achiwedzera konifurawa uye hafu kapu yemvura. Simmer kwemaminitsi gumi nemashanu. Next dira turmeric uye kuwedzera mvura sezvinodiwa. Dish simmer kwemamwe maminitsi 10. Next, achapwanya chigadzirwa mukanyiwa wose blender.

Main madhishi

Recipes zvokudya utano, kureva, chikuru ndiro, kunofanira mapuroteni zvokudya - nyama kana hove. Izvi zvinogona kuva chimedu chehove chigadzirwa uye steamed. Zvinokwanisika kuita preform kwazviri sezvo cutlets kana meatballs. Meat zvinokosha kushandisa yakaderera-mafuta mhando: huku, Turkey, nyama, tsuro. The zvatinofarira rakapiwa hove Pike-knot, mullet, knot, ershu.

masikati tudyo

Masikati, kana asati adya chisvusvuro ichiri kure, vanofanira kuita zvishoma tudyo. Inogona kuva nezvinhu zvinotevera zvigadzirwa (mumwe wavo):

1. Kefir, yogati.
2. Vegetable saradhi.
3. Citrus.
4. Fruit saradhi.
5. Dried zvibereko.
6. Bun.
7. Milkshake.

Healthy zvokudya: chisvusvuro (Quick)

Seven zvokusarudza nyore, asi panguva imwe chete kwakamutsa zvinovaka chisvusvuro pamusoro.

1. Meatballs steamed.
2. Vegetarian pilaf.
3. Mashed matapiri.
4. Baked Eggplant.
5. Buckwheat Porridge.
6. Steamed miriwo.
7. Bean puree.

mhedziso

Recipes inopiwa munyaya ino ichatibatsira kuti zvokudya zvako uye anobatsira, uye zvinonaka. Izvi nzira ndiro ndiwo muenzaniso wakanaka pavhiki Muterere. Unogona kuchinja kuti nezvaanoda wako. The chikuru ndechokuti kunamatira kubika unyanzvi uye chete kudya zvokudya utano. Zvino iwe neimba yako yose ichava utano, simba uye anofara.