Tudyo zano rinobatsira uye mikana

Full chisvusvuro - kunowanzoitika nokushanda kwenhengo dzomuviri rubatso nokuda zuva rose. Asi vazhinji havana nguva mudye nokuti zvakasimba basa kuti kwakakanganisa inokanganisa nokushanda rikurumidze: mudumbu anotanga mutinhimira, uye kunzwa nzara kunoita zvinodya zvokudya zvisingavaki muviri. Tudyo, utano uye zvinonaka - zvanzi angaponeswa nokushaya zvokudya zvinovaka muviri ari pabasa. Pazasi pane zvokudya akavakirirwa norusvingo mavhitaminzi uye zvicherwa kuti rinogona kushandiswa senzira tudyo usina kunetseka pamusoro nechitarisiko yokufutisa.

Imhandoi chikafu harifaniri kushandiswa senzvimbo tudyo

Crisps, pakati pemabhanzi, hotdogs, shawarma uye burgers - zvose vaiona kunokuvadza zvokudya chinokonzera kufutisa uye zvoutano. Inosanganisira yakawanda mafuta uye makabhohaidhiretsi, izvo anopinda muviri, bvisai dzinotsanagura masero mafuta, vakazochinja chinokonzera kufuta, mwoyo uye vascular zvirwere.

Useful nezvikafu zvishoma kubasa unofanira:

• Kurudzirai zvakajairika kugaya.
• Akamurairawo munhu simba zuva rose.
• Kugutsa nzara.
• Iva shoma-mafuta.

Hazvina Zvakakodzera zvachose ndisiri pakati snacking kwemafuta uye makabhohaidhiretsi, chete mugariro - vanofanira kuva zvakarurama.

koteji chizi

Izvi yakavira mukaka chigadzirwa - kwakanaka, inonaka tudyo. Inoitwa puroteni casein, vakakurumidza yokuita zvinoitwa muviri. Karusiyamu huri Curd, nomugumisiro pamusoro pfupa rinenge zvinobatsira, solidifying uye zvokudya navo.

Nokuti kuti koteji chizi yaiva mafuta emhuka, zviri sechinhu zvinovaka chigadzirwa. No vanofanira kutenga koteji chizi, chizi ruomba - kazhinji mavari anobatsira, zvakarurama mafuta mukaka inotsiviwa yakaderera-unhu muriwo (chanza, rapeseed mafuta), zvichikonzera fufune.

Undershot, anobatsira uye zvinovaka muviri zvingasanganisira Curd akabatana miriwo, michero kana miriwo. Macalorie 100 magiramu mafuta yokurenda chizi ari 230-240 kcal.

chingwa

Delicious crispbreads vari chakanakisisa pane chingwa uye tika. Mafuta vane ndezvomuzana kufanana chingwa, asi zvakadaro zviri zvikuru kubatsira. Kurumidza achagutsa yenyu nzara, hazvina kukuvadza utano, batsira chingwa. Inobatsira tudyo zvakaoma kufungidzira pasina chigadzirwa ichi, icho rinoumbwa Mishonga faibha, amino acids, faibha, mavhitaminzi uye zvicherwa.

Kana uchisarudza breads, iwe vanofanira kunyatsoongorora pasuru, sevamwe vagadziri ari achinyepera yaibatsira chigadzirwa kazhinji kutengeswa zvakakanyiwa namafuta tika, zvikuru flavoured nezvinonhuwira uye preservatives. Zvikuru chinobatsira zvingwa ndiwo:

• Multizernovye (mafuta - 300-350 kcal pa 100 magiramu).
• Gorosi Buckwheat (250-280 kcal pa 100 magiramu).
• Whole tsanga (280 kcal pa 100 magiramu).

Kana varipo vari Zvinoumba breads furawa, mbiriso, ruomba kana margarine, zvino kutenga chakadaro chigadzirwa hakuna kufanira, nekuti kurishandisa zvokudya haazogumisi chinhu chakanaka.

muesli

Tudyo, utano uye zvinovaka muviri - musanganiswa nzungu, bota uye michero yakaomeswa. Muesli anogona zadzwai pachena mvura, mukaka, kefir, yogati, muto kubva chigadzirwa ichi haazovi kuipa. Quality zviyo ane tsanga rose, dzimwe mhando nzungu, uye michero yakaomeswa.

Zvinokosha kucherechedza kuti zvinobatsira nezvikafu zvishoma kuti kurasikirwa uremu hakufaniri rinoumbwa ezviyo dzakakwirira shuga kugutsikana (zvigadzirwa uchi glazed nzungu). Uyewo haana ndaizoitwa kushandiswa sechinhu zvekupfakira patsva muto, rinorema ruomba uye yakashapa cream. Paavhareji calorific 100 g - 360 kcal.

kefir

Mumwe mukaka chigadzirwa, hakuna nzira muduku Curd. Kushandisa yogati kunobatsira kubvisa tsvina kubva mumuviri, simbisa ngarava masvingo. Drink Inochenura bowel, ane munyoro laxative zvazviri, chakanakisisa panzira kudya.

Mafuta 100 g yogati kunobva pachido ayo mafuta kugutsikana:

• 1 uye 1.5% - kubva 40 kusvika 45 kcal.
• Low mafuta - 30 macalorie.
• Homemade yogati - 60 kusvika 70 kcal.
• 2 uye 2.5% - kubva 50 kusvika 55 kcal.
• 3.2% - 56 kcal.

Zvichienderana mugadziri uye feedstock mafuta chigadzirwa dzingasiyana.

Useful zvigadzirwa nokuti tudyo: muchero nemichero yakaomeswa

Vanhu vakarinda kwavo uremu, nyanzvi dzinorumbidza kudya michero uye michero, uyewo michero yakaomeswa. Idzi dzinosanganisira:

• Maonde (56 kcal / 100 g). Zvinobatsira kurwisa kufutisa, anowedzera kudzivirira mashandiro muviri.
• Maapuro (52 kcal / 100 g). Fruits akapfuma faibha, iyo kunonatsiridza kugaya uye mavhitaminzi uye Organic acids.
• Mabhanana (89 kcal / 100 g). Mabhanana tsime zvokudya tsandanyama ane 20% rugwaro chinodiwa mavhitaminzi kuti boka B, uye vhitamini C.
• Pineapples (50 kcal / 100 g). Rine fuma bromelain, kukurudzira kukurumidza Absorção de Água kwemapurotini.
• Kuraga (241 kcal / 100 g). Pasinei mukuru mafuta, apricots akaomeswa dzinokosha michero yakaomeswa. Zvinokurudzirwa kushandisa vanhu vane chirwere cheshuga. Zvinhu zvaisanganisira kwaro sezvamunoita, hwabviswa muviri zvakanyanya remafuta akawandisa, izvo anovandudza kushanda mwoyo uye ropa midziyo.
• Cherry (50 kcal / 100 g). Kudya michero nechokumusoro muura.
• Blackcurrant (56 kcal / 100 g). Black zvibereko akapfuma vhitamini C, currants vanoshandisa sechinhu tudyo kunonatsiridza kutapata.

Variants anobatsira snacking inogona zvakasiyana sezvo kutsvakwa dzinogona kubatanidzwa michero sezvo itsva pastries uye waoma. Nuts yebhasera muchero Salad, kubvumira kugutsa nzara nokukurumidza.

muriwo

Fresh pamwaka miriwo, zvose somunhu yoga dhishi kana somunhu Salad, akakwana nokuda snacking. Vane yakaderera mafuta kugutsikana, hunopfumiswa mu nokusanzwira mavhitaminzi. Okurerutsa murume Muterere anofanira hazvo zvinosanganisira kubatsira muriwo nezvikafu zvishoma.

Uremu uye utano kuvandudza inokurudzirwa kushandisa zvinotevera muriwo:

• Mbambaira (86 kcal / 100 g).
• Broccoli (34 kcal / 100 g).
• White makabheji (25 kcal / 100 g).
• Madomasi (18 kcal / 100 g).
• Eggplant (25 kcal / 100 g).
• Cucumbers (16 kcal / 100 g).
• Radish (19 kcal / 100 g).
• Radish (32 kcal / 100 g).
• Carrot (41 kcal / 100 g).
• Pepper (20 kcal / 100 g).

Pamwe chete nemiriwo kungava chero hanyanisi. Parsley, neadhiri * cilantro - vose akapfuma antioxidants uye mavhitamini, avo kushandiswa anovandudza ganda, bvudzi, nzara, ane rokudzorera zvainoita muviri.

Recipes

Mini-zvokudya, chiedza salads uye inopisa midziyo zviri nyore kugadzirira, vari chaizvoizvo panyaya kwemaminitsi. Useful nezvikafu zvishoma, Quick dziri pasi apa, unogona kubika kubasa panguva yokudya kwemasikati, uye kumba.

The chete caveat - zvigadzirwa zvinofanira chete kushandiswa manyoro, mafuta zvekupfakira haigoni kuwedzerwa.

Chingwa cream

Achigadzirira yakaderera-mafuta yokurenda chizi nezvikafu zvishoma vanoda, zviyo yose breads, uye miriwo (parsley, chives kuvat negariki). Cheese songanira hanyanisi, akagadzirira kunovhengana ndokuwarira pamusoro chingwa.

In resipi ichi, unogona kushandura zvinoriumba uye kusuma pakugadzira itsva. Kana iwe kuwedzera koteji chizi pamwe wakatemerwa nemadomasi uye mhiripiri, ipapo wana kunyange tastier tudyo.

Sandwiches chicken

Tudyo, utano uye zvinovaka muviri - a sandwichkuva chibage chingwa nemiriwo uye akabika huku zamu. Meat nani kugadzirira pachine vasati kuenda kubasa. 2 zvidimbu duku chingwa kuisa sliced, akaisa vaviri toaisa pamusoro wemagaka, zvishoma munyu arisase yemakwenzi. Kana kutsvakwa, sandwiches zvinogona kudziyirwa mune microwave muovheni.

Quick Porridge

O kana Buckwheat flakes zviri nyore kugadzirira. Zvakakwana kudira navo kapu, dira mvura ichibikwa, uye pashure mumaminitsi mashomanana yakakwana akagadzirira zvinonaka tudyo, yaibatsira uye zvinovaka. The Porridge anogona kuwedzera muchero, nzungu uye michero yakaomeswa, uyewo chimedu chaiyo ruomba.

Musatenga mumapepa Porridge zvokudya, nokuti kazhinji kuvandudza kunaka uye kuwedzera pasherefu upenyu ivo wedzera emulsifiers, stabilizers, flavorings uye colorings.

Salad "Spring"

Kuti agadzire zvokudya vachada:

• 1 gaka.
• Pickled makabheji - 50 g
• Hafu rose makerotsi (zvimwe muduku).
• Green nehanyanisi.
• mafuta omuorivhi kupfeka.
• Salt yokuravira.

Cucumbers racherwa rinoparadza, makarotsi chendarira, sanganisa ose makabheji, achiwedzera hanyanisi, namafuta mashomanene uye munyu.

Sandwiches vane hove

Kuti sandwiches nani kushandisa hove mafuta-vapfumi Sarimoni, Sarimoni kana Rainbow. Fish pemidengerero kufuka rye chingwa uye vanoisa pamusoro lettuce kana wemagaka zvidimbu. Quick, zvinonaka uye akapfuma tudyo zvagadzirirwa.

Cocktail kuti yogati uye mabhanana

Kumba uye kubasa sechiedza tudyo zvingakubatsirai kushandisa coctail pahwaro kefir. The drink iri nyore: mabhanana toaisa inoiswa girazi nowakapwanyika ari blender, ipapo wedzera kuti girazi pasi-mafuta yogati uye kwekushinywa nekinamoni. All hwakakanyiwa kwazvo.

Kubasa, panguva yokuzorora masikati, unogona naMashi munhu mabhanana ane forogo kana chipunu uye kuwadzana yogati. Kusachinja-chinja achakuyeuchidzai yogati. The coctail haumanikidzwi kuwedzera shuga - nokuda kutapira ari mabhanana pulp chinodururwa achava zvishoma dzakanaka.

muchero saradhi

Unogona sangana chero muchero mhando, zvose manyoro uye akaomeswa.

Dried apricots kugeza uye nenguvo dzakarukwa zvakanaka Chop. Apple svuura, racherwa rinoparadza uye kuwadzana apricots yakaomeswa, wedzera grated makarotsi. Salad wakapfeka pamwe dzinongoitika yogati kana yakaderera-mafuta yakashapa cream.

Two mabhanana makuru racherwa cubes diki, nokubatanidza pamwe wakatemerwa maonde ugodira hafu mukombe yogati. Maonde kupa dhishi pakubika uye munhuwi vokuMabvazuva.

Homemade mysliä

Homemade mysliä iri noutano zvikuru uye tastier pane chitoro akatenga.

List kuti zvinhu:

• Oatmeal - 1 cup.
• Buckwheat chipiriso - 1 cup.
• Banana - 1 yori.
• Apple - 1 yori.
• Chopped nzungu (namaamanda, fruit) - 100 g
• Chopped yaoma zvibereko (apricots, maonde, akaomeswa kana anobvisa) - 100 g
• Dried Pineapple (candied zvibereko) - 50 g

Apple chendarira, mabhanana naMashi aine forogo. Fruit kunovhengana mundiro ine michero yakaomeswa, candied michero, nzungu, Buckwheat uye Hercules flakes. The zvichiguma muvhenganiswa iri kwazvo kutambanudza maoko enyu. Ugondoisa kugocha kuti kubikira bepa muriise pamusoro nechipiriso rukoko hapana kupfuura 1.5 masendimita. Isai muchoto uye bheka pa ¹⁸⁰ ° C kusvikira kumusoro Browning. Panyaya iyi, mukati mundiro inofanira nyoro uye zvishoma nyoro. Agadzirira muesli, vachiri kupisa, racherwa akawanda zvidimbu.

Sezvo vazhinji hunoshatisa Recipes nezvikafu zvishoma, unogona kuchinja zvokubikisa. Wedzerai muchero chaunofarira, shandisa yakakura zvakasiyana-siyana zviyo, tsvagiridza.

Vegetable shawarma huku zamu

dhishi ichi akakwana vaya vanoda nyama shawarma, asi zvino ari kudya uye hadzikwanisi kuwana gastronomic mufaro kwakadaro.

List mishonga:

• Lavash - 1 yori.
• Madomasi - 2 bv.
• Salad - 1 papepa.
• Chicken zamu (yakabikwa) - 100 g
• Greens - peya nhungirwa kubva nedhiri parsley, 2 nehanyanisi minhenga.
• Low-mafuta yokurenda chizi - 1 spoon.
• Pepper uye munyu - yokuravira.

Madomasi racherwa zvidimbu, kuzvirunga nomunyu mhiripiri uye. Salad uye nyama racherwa rinoparadza, dimura ari hanyanisi. Pepa lavash girisi pamwe chizi, ipapo top nemiriwo, zamu, lettuce uye miriwo. The zvekupfakira zvakaenderana pamusoro tortilla ja, ipapo makungurutsira ari Pita mupumburu uye ive migove.