Zvinobatsira kuva mangwanani: inonaka Recipes uye vanorumbidza

Muitiro mararamiro utano uye kudya zvinovaka muviri ari kuwedzera zuva nezuva. Vanhu vane hanya utano hwavo. Nguva zvokudya kunodya zvinenge ikaramba ichiserera kupinda kare, nhasi zviri mufashoni kudya zvokudya chete zvinyoro zvakanaka, uye zvinofadza. Zvinobatsira kuva mangwanani? Kureva isu nezvazvo.

Chii chinogona kunzi yakazara chisvusvuro?

Zvinobatsira kuva mangwanani? Recipes kuti vade pavaidya mazana ezviuru, asi haagoni kuzvirangarira zvose, uye riitwe kutsvaga kazhinji havana nguva. The utano chisvusvuro kubika unofanira kuziva pfungwa. Kuziva mazita ose anobatsira zvigadzirwa vavo kugarisana, unogona tsvagiridza paakasika chinhu chitsva ose zuva. Kupfuura anobatsira uye ichiita mabasa akawanda zvigadzirwa iripo zvose. Mazai, madomasi, chizi, miriwo, koteji chizi, mukaka, uye, chokwadi, Porridge. Muchero chinodiwa kushandisa ose zuva uye kwete chete nokuda kwamangwanani.

American cheese kana Pancake. Pasina mubvunzo, zvose anoonekwa mafirimu akafanana chisvusvuro vanhu vadye Pancakes diki. Vari akanyatsosiyana vakasiyana senguva Pancakes. Vari chakabikwa yakaoma pani uye sezvamunoita zvakawanda zvakafanana Pancakes, asi pasina mbiriso. Zviri zvinonaka chaizvo uye zvinovaka.

carbohydrate chikafu

Chii chinofanira kuva chisvusvuro utano? zvokudya zvakakodzera zvinofanira kuva pakati nepakati. The muviri kunokosha kuti zvakarurama uwandu mapuroteni, mafuta, makabhohaidhiretsi, mavhitaminzi.

Complex makabhohaidhiretsi zvinobatsira chaizvo uye vane kunzwisisa makemikari anoumba, iro Absorção de Água izvo zvinotora nguva. Izvi anobvisa kudiwa sandwiches uye snacking pakati kudya. Kusiyanisa anononoka makabhohaidhiretsi kubva kutsanya napo, anoteerera glycemic indekisi, rezasi zviri, nani. Kushandisa makabhohaidhiretsi anovimbisa yunifomu zvakarurama jekiseni kugadzirwa, uye, akavapindurawo, ndiyo mhosva yokutendeutsa yebongozozo makabhohaidhiretsi ari mafuta masero. Kudzikama kudya kunotungamirira jekiseni yakatesvera panyanga dzacho uye, sezvo zvakaguma kwazvo mafuta muviri.

Sweet pastries uye furawa zvigadzirwa dzisina nokusanzwira uuye chete kwenguva pfupi mukaguta. The nzara achauya zvakare uye zvakare, makeke, aizikirimu, makeke, pakati pemabhanzi, chinonhuwira uye doro musamutsa zvakunotibatsira, asi imwe kurema ndeyechokwadi. Naizvozvo, munhu croissant mangwanani - zviri, Chokwadi, fadza, asi haishandi.

A yakawanda faibha inowanikwa michero uye miriwo, bhinzi uye nzungu. Wemanomano ndechokuti faibha ari kushanda kwete wakanamatira nomuviri, saka kunzwa mukaguta kwenguva refu. Plus, kuti faibha inobatsira chaizvo kuti anobvisa tsvina uye achabvisa yose zvomudumbu hurongwa. Vegetable Salad yakawanda hanyanisi, madomasi uye mazai, kwakarungwa mafuta muriwo, zvakanaka zvine uye hazviiti kunzwa waziya.

Oatmeal - Breakfast Queen

Zvinobatsira kuva mangwanani? Freshly brewed oatmeal pamwe apricots akaomeswa kana nhanga richava zvinoshamisa zvemangwanani uye dzingafarirwa zvose dzemhuri. Ndicho wemishonga wakakwana. Akakungurutsira oats izere makabhohaidhiretsi akaoma, uye nhanga - kwaibva simba zvikuru faibha. Vazhinji vachati kuti oatmeal - zviri hakunakidzi, asi kazhinji vanhu chete havazivi sei chokubatanidza pamwe nezvimwewo. Somuenzaniso, oatmeal pamwe cream - zviri rwakakudzwa zvinonaka. Unogona kuwedzera akaomeswa nouchi, ipapo mwana wose anofara kudya chisvusvuro utano.

Inobatsira Porridge mangwanani

Kuti tiwane kunonyanyisa abatsirwe Porridge yavo haina varumbidzwa kubika, sezvo zaparivat. Saka zvose mavhitaminzi anobatsira zvinochengeterwa mudura nebemhe. Rough zvokudya zvakanaka nokuda zvomudumbu ezvinhu rose, uye kwete chete. For mazino utano uye mazino vanodawo zvokudya zvikukutu. Zvisinei, izvozvo chisvusvuro kudyika chete vateveri vakawanda akazvitsaurira zvokudya. Millet Porridge iri muviri chaizvo uye utano. Zvinokanganisawo muviri uye rine vhitamini D, riri basa kusimbisa bvudzi uye nezvipikiri. Uyezve, muna dambwadambwa ichi kunyora yakakwirira yakawanda potassium, iyo kunosimbisa mwoyo. Akabatana mukaka iguru chisarudzo chisvusvuro.

Barley Porridge. Mumazuva ekare zvikuru akaonga uye vakagamuchira zita rayo kubva pashoko "chiwanikwa" kureva namaparera. Porridge ichi - chete akakwana chigadzirwa muzvinhu zvose. Makemikari anoumba ezviyo zvinopa uropi simba, simba uye kunosimbisa zvirwere. Uyewo, Porridge ichi inosimudzira kugadzirwa collagen, iyo inobatsira kuchengetedza youthfulness. Zvechokwadi, hazvibviri tisingatauri nhamba. Yakabikwa mupunga, akashanda pamwe miriwo, akakwana nokuda kwamangwanani. Muonde chokuita makabhohaidhiretsi zvakaoma, uye ari zvakare ane mavhitaminzi uye rine ayodhini, zingi, thiamine nezvimwe zvinhu. Pakati pezvimwe zvinhu, mupunga anoonekwa yakaderera mafuta zvokudya uye haruitiri nhamba.

Zvinobatsira kuva mangwanani? Anozivikanwa grits bhari yose vaiwana mukurumbira wayo nokuda wemishonga zvakanaka kuravidza uye mijenya mavhitamini. It unowanikwa marudzi ose kuchirapa zvokudya uye haana contraindications. Zvinokwanisika kudya chero nguva, kunyange kudya kwemangwanani, kwenguva chisvusvuro. Bhari Porridge anochengeta kuwirirana uye anovandudza ruvara rweganda, ane zvainoita chiropa uye ropa midziyo anobatsira.

chisvusvuro mikana

Munhu wose ajaira chokuti kudya kwemangwanani ichaongororwa rinokosha kudya. Nokuti utano hwedu zviri zvikuru zvokudya utano. Breakfast vanofanira kuva zvakasimba uye nyore asina hope pashure zvokudya. Kazhinji, vanhu mudye kofi uye sandwichkuva, asi zvakaipa. Food inofanira zvizere uye akapfuma mavhitaminzi uye zvicherwa. A chisvusvuro utano, zvakanaka zvokudya - ndiyo vimbiso ane zuva hunobudirira.

Mugore chinyakare maonero utano kwemangwanani - zviri oatmeal uye girini tii, asi hazvina kudaro. Fruit salads uye smoothies achapa chaizvo simba uye kupa nhamba tetepa. The pulp pamusoro maranjisi, mabhanana uye kiivi - ndiro putika coctail zuva unofara. Inogona kuwedzerwa kwamangwanani chingwa cream cream uye michero.

Pasi apa, pfungwa dzako zvichakurukurwa nzira dzakawanda kuti chisvusvuro utano.

inotapira chisvusvuro

Cottage chizi chinhu-chinja chigadzirwa, rinogona pamwe zvinenge mhando dzose muchero. Uyu zvinonaka chaizvo uye utano. Kazhinji vanhu kurega kudya, nokuti havagoni kudya unorema zvokudya mangwanani, kunyange mazai. Kana ichi, chizi, pamwe vise, mbeu sunflower kana mbeu sesame nouchi, iyo iri chisvusvuro kukuru. Nwiwa pavezve mwando nepakati, mbeu kupa aida dose kuti miriwo mafuta anobatsira kugaya, uye ruomba nouchi mukwanisi kunaka.

mapuroteni chisvusvuro

Zvisinei, haasi munhu wose anoda zvinozipa. Nokuti nyama pavanokarira uye vanoda culinary zvinofadza, unogona kubika chinhu omelet mangwanani chicken, miriwo uye zvidimbu chingwa. Nokuti vanoramba fried zvokudya, pane minimini. Vanechitsama mazai Tyava yakaitirwa magiramu zana mukaka kunogona kuva zvishoma, achiwedzera hanyanisi ugodira kupinda mubhegi rakanamwa. Pamota mvura, musanganiswa yakanga ichiri kuita chimwe pasuru kuti kutendeka uye dzichinyikwa kufashaira mvura kwemaminitsi makumi maviri. The kunaka uMwari, yakaderera mafuta, uye anonakidzwa kumusoro.

uchitsanya chisvusvuro

Kazhinji, mutinhimira upenyu rinosvika munhu mhanya kumhanya, uye vanhu rizowedzerwa nguva mangwanani kuti miniti kumborara. Zviri avanoziva vose. Zvisinei, unogona kukurumidza musvusvure nani zvokudya zvemangwanani uye zvichida tora nemi.

Oatmeal mubhangi. Zviri zvinonaka chaizvo, nyore uye zvinovaka muviri. Manheru unofanira kuzadza chirongo chetatu chimwe muzvitatu muchero kana kumuromo kuti oatmeal, ugodira yogati. Close uye refrigerate. Mangwanani unongofanira kuva kuti vagadzirire zvinonaka kwemangwanani.

Buckwheat. croup ichi Mishonga uye anobatsira chaizvo, kunyanya kana musingadi kubika, uye steamed pamwe kufashaira mvura. zvikuru zvose zvinochengeterwa sezvo panguva kubika. Kudira chipiriso Kubika mvura kana kupisa muto uye Sunga anokwanisa kuronga chinhu chakafanana thermos. wazvigadzira mangwanani noushamwari kwemangwanani.

Breakfast ari microwave

mubatsiri First mukicheni - a microwave. Chaizvoizvo kuponesawo nguva uye kunoita kuti uite kwamangwanani kwakabva workpiece manheru uye mangwanani anodziya. Zvinogonekawo kuti kugadzira zvose vaunofarira inopisa sandwiches. Kwete chaizvo, asi zvikuru zvinonaka. Homemade sandwiches vane chizi nemiriwo kana hanyanisi nemadomasi uye chizi riri tastier zvikuru uye itsva kupfuura kutenga chikafu kutsanya.

The microwave muovheni anogona kubika inonaka uye utano kwemangwanani. Recipes dzinoturwa kufarirwa yako pazasi.

Zai mune kapu. Mune zvedongo mukombe kana ndiro yaputswa zai akafukidza rinokosha epurasitiki chivharo nokuda microwave. Wedzera zai anogona wakatemerwa mitema hanyanisi, hanyanisi, toaisa vaHamu kana nyama. Fast, zvinonaka uye utano.

Apple kongiri. Unofanira chendarira Apuro, wedzera zvishoma mysliä uye sinamoni, zvinozipa vanoda unogona kukaringa chisvusvuro uchi. All zvokubikisa zvaunofanira kusanganisa uye kupfeka maminitsi mashoma muchoto. Izvi chisvusvuro Mishonga kusiyana nesinamoni rubatsiro kuti munhu slimmer.

Wekumusoro chinobatsira kwemangwanani: zvokudya Champions

A chiedza kudya muchimiro coctail zvinosanganisira vhitamini zvigadzirwa, achaita kuti tikwanise kuva kwamangwanani kutsanya uye zvinobatsira. Need kunyudza blender, kuti kubika achatora vaifanira kwemaminitsi maviri. Unofanira kubika mashoma nhungirwa kubva greenery, izvo kufanana yakanakisisa mumwe achava sipinachi, parsley, borage, zvose vakazadzwa hafu yogati, uye vamwe achatora chicherwa mvura. Unogona kuwedzera Chopped mupaini nzungu. Kwakadaro musanganiswa Dzinoshingisa mumuviri uye kuguma basa rose muviri.

Chii chichiri zvikuru utano kwemangwanani? Superenergetichesky coctail zvinosanganisira yogati, michero minyoro, orenji muto uye vakadzvinyirirwa chando. Zvakakodzera kutora zvinoumba zvose izvi ari reshiyo hafu kapu uye kuwedzera vaviri spoon ose kwamera gorosi utachiona. Vakaurayiwa blender zvinoriumba - chaiyo kuwana kuti vegetarians uye vanhu vane basa nemararamiro.

Rimwe girazi michero kana michero, uye magirazi maviri mukaka chokubatanidza nehafu kapu Pudding. Wedzera girazi yakapwanyika echando uye nokungwarira whisk blender. Cocktail nezvi- mavhitamini, makabhohaidhiretsi, mapuroteni uye faibha, nedoro mangwanani, zvakakwana zvinogutsa nzara uye anopa Explosão simba.

Kwomwoyo sandwiches mangwanani

Sezvo nechakare, chena chingwa nyoro hakuiti saturate, asi unogona batanidza pamwe zvokudya vapfumi nokusanzwira kupa simba uye simba. Kupa bande chingwa Appetizing chitarisiko, unogona kushandisa tosita kana tsaru zvechinyakare nzira, ari skillet.

Vamwe mabhuku chifunga mangwanani sandwiches pamwe nzungu ruomba, asi yeuka kuti nzungu hauna ozeyewa uye kwete kunyura pachitunha. zvichida iyi ndiyo chete nati risingabereki anenge zvisingabatsiri. Zviri nani kuti kuzora chingwa ruomba akaisa bande kuti chizi. Sandwiches vane anokudzwa akasiyana hove iri kusimba rinonaka, pamwe matsva wemagaka uye maorivhi. Zadza kofi muna sangweji ichi, saturation richava refu, simba reserves kuchapedza kusvikira chisvusvuro. Hove akapfuma naOmega-3 mafuta, iyo inotokonya pfungwa.

Nhasi, haasi munhu wose anogona kutenga hove chinodhura mangwanani, kunyanya mhuri huru. Zvinokurudzirwa ose zuva, anwe rimwe Kamudzira yemafuta hove.

Zvino munoziva kuti inonaka uye utano kwemangwanani. The Kudya anofanira kuva akarurama, zvakakwana. Uyu ndiwo mumwe chikuru zvinoumba kwedu zvakanaka. Regai kukuramba. Stay utano!