Diet zvokudya utano. Pave utano zvokudya

kunovaka muviri kwakakodzera ndiwo musimboti hurefu uye utano hwakanaka. Zvinosuruvarisa, kwete zvose yakakurumbira ndiro vanoitirwawo anobatsira kuti muviri. Vamwe zvine yakawanda remafuta akawandisa, vamwe - the starch ari wechitatu - mafuta. Kusiyana ruzhinji zvinonaka uye utano madhishi zvinyorwa zvemabikiro zvacho yakakodzera pakubika ose, ane nyama uye hove, uye kunyange kupfeka. Chimwe chinhu ndechokuti nzira achivagadzirira yakakosha.

Nheyo utility simba

Chekutanga, vanhu muviri inoda ose zuva kuti runodiwa uwandu muviri. Chechipiri, zvinokosha kuti ubatanidzwe zvokudya chete yakaderera mafuta uye vhitamini zvigadzirwa. Nenzara pachako hazvifaniri kuva. Nokuti akakwana mufananidzo uye kumuviri zvinoda kudya zvakanaka vakatsaurwa ichasanganisira zvinenge zvose zvokudya zvezuva nezuva. In richiswedera kukwira Muterere inofanira kubviswa pairi kukwirira-mafuta zvokudya. Zvinofanira kucherechedzwa pakarepo kuti kiyi kudya ndiko yokuderedza uwandu huwandu uye kuwedzera kakawanda kugamuchirwa. Zuva inokurudzirwa kudya 4-5 nguva. Mutoro iri zvachose wairambidza. Panyaya iyi, mudumbu haagoni kugaya yakawanda yezvokudya uye mishonga isiri nguva microcomponents akatsemura uye wefodya unopinda muropa.

Dinner inofanira kuva papera pane maawa 18. Zvadaro akabvumira kudya chimwe chidimbu michero kana kunwa girazi nonfat yogati. Zvakakosha kunzwisisa kuti kana kudya saturation hazviuyi pakarepo, saka haisi yakarumbidza kutora chinamatidzwa, kureva yasara nzara.

Inobatsira muriwo madhishi

Sezvo chikazozikamwa, kupfuura yakaderera-mafuta zvokudya anonzi girini. "Beetroot ne mozzarella" Hazvina hwaro Mishonga saradhi. dhishi Izvi zvichaita shongedza chero yezororo tafura. The mamiriro zvinosanganisira:

• 1 bhiti diki,
• 100 g lettuce (musanganiswa zvidzidzo),
• 200 g ari mozzarella chizi,
• 2 tbsp. l. namafuta omuorivhi,
• 1 tbsp. l. Lemon muto,
• mhiripiri, munyu.

Uyewo, regai kuva chakaipa kuti Tuck kwekushinywa Dried miriwo Salad kuti Spicy munuhwi. Recipe zvinobatsira ndiro kunosanganisira pakavanda chirungiso - pasina sunflower mbeu husks (20 g). Akagadzirira saradhi yakareruka: yakabikwa diced beets, zvakavhenganiswa nemiriwo uye chizi balls uye akapfeka namafuta, ndimu nezvimwe siyana.

Mumwe muviri chaizvo uye utano nezvokudya zvomuriwo vari zvakabikwa zucchini omelette mumuto. Zviri kucherechedza mutengo kuti vanogona kuuya tafura, uye inopisa uye kuchitonhora. Pave utano zvokudya zviri nyore zvakakwana, kunyange kubika uye anoda anenge 1.5 maawa nguva. Kuti aite izvi, unofanira 4 svikiro zucchini, 1 domatisi guru, mazai 10, gariki nedhiri kuravidza.

Zucchini vakatema lengthwise kupinda matete rinoparadza uye nemafuta kwazvo. Nemadomasi kupfeka Vanopwanyirwa mune blender. Ipapo zucchini zvakabikwa (maminitsi 40), kunodururwa domatisi muto uye mazai arohwe. Pashure dhishi ichi vanofanira kuchengeta muchoto kusvikira yendarama mashava. Unogona shongedza pamwe Basil.

Healthy mikana emichero

Chimwe chezvinhu mukurumbira pasi-mafuta zvokuseredzera vaiona "the currant kunomufadza." Zvinokosha kucherechedza kuti ichi chinhu muchero dhishi anobvumirwa kunyange ane yakaoma Kudya sezvo zvinobatsira chaizvo kuti muviri nemhaka vakawanda mavhitaminzi. The sezvamunoita zvinhu zvaisanganisira 150 d the currant, 3 apuro uye ndimu muto. Danho rokutanga kunofanira zvakanaka kushambidzwa michero uye michero. Ipapo maapuro vari akasvuura uye chinoumba, diced uye ndimu muto kusaswa. Mushure maminitsi 10, muchero inofanira kubva pamusoro yakaderera kupisa kusvikira yava nyoro. Pashure paizvozvo womuapuro purée yakavhenganiswa currants, vakazochinja wakadururwa kupinda achitanga uye bheka kwemaminitsi anenge 20.

Chimwe chinobatsira resipi madhishi vakagamuchira pachena zita "Strawberry Dessert '. Inoitwa chete michero yakanaka. Zvinotevera zvikuru: 100 g mastrawberry, 50 g the currant, razibheri 50 g, 50 g Blueberry. Vashongedze kushandisa sumbu Basil. Strawberry puree aita, riri vakazadzwa michero yasara.

Inobatsira huku madhishi

Pakuyera kuti yehuku ichaongororwa kuti zvikuru yakaderera-mafuta nyama zvigadzirwa mune zvetsika pakubika. Uyezve Quick nyore uye ndiro utano kwakavakirwa huku iripo vemba ose. Vakawanda ava chakabikwa shiri iri ruoko nemiriwo. The Zvinoumba madhishi dzinosanganisira:

• 0.5 makirogiramu kuti huku,
• 0.5 makirogiramu pamusoro nembatatisi,
• 1 bhero mhiripiri,
• 1 tomato
• 1 vashomanana maorivhi,
• mafuta, inonhuhwira.

Yehuku nyama iri gurwa. To ichi chakawedzerwa muriwo mbishi (diki cubes) uye zvinonhuwirira. All zvokubikisa vari vakavhengana uye vari kupinda mukati ruoko. Kubika kwemaminitsi 40 (180 madhigirii). Recipe anobatsira ndiro "Hen regal" kunosanganisira kushandiswa zvinotevera zvigadzirwa: 0,5 makirogiramu chehove yehuku zamu, 150 g mhiripiri (yakasiyana mavara), 70 g howa 600 ml muto, 100 ml skim mukaka, 5, Art. l. waini chena, 3 tbsp. l. furawa, munyu, nezvinonhuhwira, namafuta.

Howa vakatema uye nyemba anenge 15 kwemaminitsi. Hwakatsetseka, ruomba, mukaka uye muto yakaitwa mumuto kupfeka. Zvadaro, huku uye miriwo dzinobviswa, zvakavhenganiswa howa, uye munyu. The mukunopera achange nokupfeka hovea uye stewing maminitsi anenge 30.

inobatsira zvomugungwa

kwezvokufuka kwazvo, anonhuwira uye Mishonga kudya ndiye "Sarimoni profiteroles". The resipi zvinobatsira nezvikafu zvishoma zvaisanganisira: 100 g rye furawa, 150 g yakaderera-mafuta yokurenda chizi, 180 ml mvura, 80 g acharungwa Sarimoni 30 d caviar, makwenzi uye mafuta. Pakutanga yakasvibira akakanya mukanyiwa balls (5 cm) iro chakabikwa kweawa. Yoga kugadzirira Sarimoni pamwe cream. Vose chirungiso arohwe uye akawedzera kuti blender somunhu stuffing mabhanzi. Caviar akashanda se kushongedzwa.

Pineapple makazara kuti shrimp hakusi chete rinonaka, asi chaizvo vhitamini. The Zvinoumba zvokubikisa zvinosanganisira uchi, ndimu uye orenji muto, mafuta, munyu, nezvinonhuwira. 4 huwandu hunodiwa zvigadzirwa: 1 kg kubva wakatemerwa chihenge, 300 g ndokunatsawo zvakakanyiwa namafuta kuti shrimp, 150 g grated chizi. All zvokubikisa yakasananiswa uye somutariri saradhi.

Inobatsira nyama madhishi

nezvezvokudya zhinji uye gastroenterologists vanokurudzira varwere vavo kudya zvakawanda sezvaunokwanisa netsuro hovea. The aiitwa utano zvokudya pachishandiswa nyama pakugadzira dzakadaro dzinosanganisira: 1 hanyanisi, 300 g broccoli ruomba 400 MG, 2 svikiro makarotsi, bhinzi 200 g, 10 g aomeswa erosemary, gariki, ruomba, omesa. Mumwe mugove zvakakwana hovea 1 kg netsuro.

The nyama sliced, akanyatisa nokuda 1 awa, akapfeka uye tsime zvakakangwa. Oga achigadzirira muto nemiriwo. Ipapo zvose zvokubikisa vari vakavhengana uye nyemba anenge 15 kwemaminitsi.
Chimwe Hupenyu chinobatsira kwenhamba yenhengo inopa 300 g yakabikwa nyama, 4 mazai 2 hanyanisi, 5, Art. l. chingwa nokuvhuvha, ruomba, miriwo, nezvinonhuwira. Nyama unotemwa kupinda zvidimbu zvidiki. Vegetables uye miti yakapwanyika. nyama zvidimbu dzichinyikwa yakapambadzirwa zai, kupfeka uye tika. Kubikwa miriwo.

Kubatsira inotapira madhishi

Oddly zvakakwana, makeke kunogonawo kuva pasi-mafuta uye akapfuma mavhitaminzi. Zvakanaka yakabikwa muchero zvokuseredzera - zvokudya Mishonga utano. Recipes zvingwa zviviri sei variability kwayo. Chinhu chikuru - kushandisa chete yakaderera-mafuta zvokudya.

Mumwe inonyanya zvokudya anonzi hunoshatisa zvokuseredzera Peach-chizi keke. Iyewo yakaderera carb kudya. The sezvamunoita zvinosanganisira 0.5 makirogiramu Curd, 2 mazai, 2 tbsp. l. oatmeal uye semolina, 1 tbsp. l. uchi. Nokuti interlayer richashandiswa michero jamhu, uye chanaka - 1 chirongo zvomumagaba mapichisi. All zvokubikisa vari arohwe blender. Musanganiswa dzakadururwa kuva Foroma uye chaibva maminitsi anenge 30. The keke anofanira kubviswa lengthwise uye ndikaisa gobvu paiva jamhu uye Garnish pamwe mapichisi.

Healthy zvokudya vana

Kudya mwana zuva nezuva zvinofanira kuva akapfuma mavhitaminzi, zvicherwa nezvimwe micronutrients zvakakosha utano. Kunyanya nezvezvitadzo vana kusvika 2 years. Vhitamini salads - ndizvo zvokudya kupfuura utano vana. Recipes angava akasiyana, asi hwaro anofanira kuva zvakafanana. Sechivako vhitamini Salad rinosanganisira maapuro, Cherry, Pears, madomasi, magaka, makarotsi, celery, mazambiringa uye miriwo. Sezvo zvinodiwa ndiyo yakaderera mafuta yakashapa ruomba uye ndimu muto. Zvichienderana Kuronga Pfungwa zvinhu ingasiyana vavo hama zvikuru. Kuti agadzirire saradhi zvakakwana dzakarukwa zvakanaka dimura zvose zvinhu uye kuwadzana yakashapa cream.

Uyewo, vana vaduku chaizvo kufanana zvakakangwa plantains. Izvi zvose anobatsira uye mavhitaminzi, uye Mishonga, crunchy uye manune dhishi. On 1 mabhanana zvakakwana 15 g mafuta. Salt uye furawa havadikanwi.