Ukudla ukutya. Zokupheka for yonke imihla: izidlo ezisezantsi-osidingayo

Inkoliso yabo abaye baphumelela ekunciphiseni umzimba babuye mncane yakhe nani kunye nomtsalane ngenxa yomsebenzi onzima, cinga malunga nomba wokuba ukugcina iziphumo ekufikelelwe kuzo. Oku ezisitheleyo ukugcina ubunzima kunye kangangoko kunceda ukutya okunempilo dietetic.

Namhlanje, ingqalelo yethu iya swi iiresiphi ephantsi-osidingayo ukuze yonke imihla. Qiniseka ukuba uyakwazi ukuhlala imilo, bemkhanyela uMnini ngokwabo ukuthanda ukutya okumnandi. Ungaba akukho mathandabuzo ukuba izitya zokutya ziza ukukholisa intsapho yakho yonke. Iintlobo iresiphi likuvumela ukuba ukuchitha ixesha kwi menu kakuhle ebhaliweyo. Ukulungiselela ezininzi izitya akayi kuthatha ixesha elingakanani kwaye ayifuni ukuba unayo nayiphi na izakhono ezizodwa. Into esemqoka - khumbula ukuba ukutya luncedo kwaye kakuhle wapheka ngundoqo kuphela nemvisiswano, kodwa impilo.

Zokupheka for yonke ukutya imihla yokudla sakusasa

Undoqo kuyo ngemini elungileyo, njengokuba umthetho, i isidlo sakusasa esinempilo. Ngokutsho kweengcali, izidlo kusasa kufuneka ibandakanye carbohydrate kade. Yaba ixesha elide zinika umzimba womntu amandla.

Oatmeal ukusa ogqibeleleyo

Kuba kumalungiselelo ale ukutya ezixabisekileyo, kufuneka:

• ishq oat - 50 g;
• ubisi - 2/3 indebe;
• amanzi - 2/3 indebe;
• iyogurt nonfat - 2 amacephe;
• ubusi - 1 enye icephe;
• ityuwa.

Okokuqala, kufuneka mix amanzi kunye nobisi. Oku kufuneka kwenziwe kwi epanini. Emva koko faka uwathandabuze encinci netyuwa oatmeal. Gadudu azise ukuba ithumba bakushiye imizuzu sibile 10-20. Govuza. Nceda qaphela ukuba kukubola ezinkulu erhabaxa ivuthwa ixesha elide ngaphezu encinane, kodwa bacebe in nefayibha. Gadudu nokucazululwa skeet Wakhonza zobusi iyogurt.

Kwakhona, oatmeal into entle kakhulu kudityaniswe iibhanana, naziphi amaqunube kunye nama-apile. Bathi ke, ukuba oyifunayo, nokusoloko zongezwe esityeni.

omelet esimnandi Greek

Ukuba ufuna ukusebenzisa iiresiphi bethu yonke imihla, ukutya uya kukhawuleza ube yinxalenye yobomi bakho. Ukutya kwasekuseni isidlo efikelelekayo amaqanda, uya kunika umzimba wakho nge kuphela carbohydrate kade kunye neeproteni, kodwa iivithamini ebalulekileyo siphande izinto. Kuba yokulungiselela kufuneka:

• Chicken Amaqanda - 2 iiPC;.
• iitumato ezincinane, ilanga-ezomisiweyo - 2 iiPC;.
• namafutha omnquma - 1 TSP;
• sisi feta okanye itshizi - 25 g;
• a isilayi sesonka ingqolowa.

Eyenziwe ngepani ngembiza shushu itispuni yamafutha omnquma. Amaqanda na phehla amandla. Cheese kufuneka isikwe neetyhubhu, iitumato - amaqhekeza amancinci. Galela amaqanda ekhandiweyo kuselukhambeni, ephakamisa kancinci kungqameko. Uqhotse omelette ukuya mzuzu xa phakathi, eseyiphantse lilungile. E isiqingatha ukutya semifinished wabeka sisi neetamati. Kwisiqingatha sesibini yokugubungela yokuzaliswa. Ukulungele ukusulela omelet kwipleyiti. Mkhonzeni nge isilayi esinye sesonka.

Zonke ambulensi ngazwi linye bathi abantu ezithandwa umzimba, musa kuhlala ukutya engqongqo. Kufuneka uye kuphela ukutya yokudla. Zokupheka for yonke imihla, wanikela sithi, kuya kukunceda nale. amandla anjalo kufuneka abe indlela yobomi. Kulo mzekelo, eli nani awehlelwa ukusuka kukuhla kunyuka ubunzima rhoqo, naye ahlale ephilile sentliziyo esiswini. Siza kuqhubeka ukudibana i menu esezantsi-osidingayo. Kuyaphawuleka ukuba zinokohluka, kwaye okumnandi kakhulu.

Yintoni ukupheka sangokuhlwa?

Zokudla Siyaleza switsha ukutya okunempilo kakhulu kwimveliso. Kulo mzekelo, uya kuba nexesha elaneleyo ukufunda zokupheka imini nganye yokuzincedisa.

amadombolo eyonqenayo ne cottage samasi

Kufuneka izithako zilandelayo ukupheka amadombolo amavila:

• ephantsi-fat Cottage samasi - 250 g;
• enye iqanda;
• amacephe amabini zomgubo;
• ephantsi-fat iyogurt;
• nedile parsley.

Elisezantsi fat-cottage itshizi kufuneka zixutywe nezo iqanda, umgubo kunye luyacolwa zinqunqwe nedile parsley. On ukusika dostochku floured, ukuba babeke i kubangela ubunzima roll misila. Ngamnye kubo ubukhulu kufuneka ibe malunga 2 cm. Sika izigaba zibe ziingceba ka-4 cm ubude. Le container ukuba ugalele amanzi uze ibile. Billets amadombolo lazy uyipheke imizuzu emi-5. Kufuneka uthathe emva kokuba lintshule. Mkhonzeni ne iyogurt yendalo kunokuba.

lesuphu Light kunye nerayisi cauliflower

Siza kuqhubeka ekuveliseni ukutya zokutya. Zokupheka for yonke imihla, qiniseka ukuba ziquka lokupheka ukutya ezishushu. Ngokuba lo isuphu ezisezantsi osidingayo kuya kufuneka:

• cauliflower - 100 g inflorescences;
• irayisi emhlophe - enye icephe;
• iitapile - zesiliva-2;
• itswele - ½ iziqwenga;
• iminqathe;
• nedile parsley.

Bilisa irayisi emanzini abilayo imizuzu eli-15. Yongeza iitapile diced, itswele luyacolwa zinqunqwe kunye iikherothi ya phezu grater irhabaxa. Ngoku, isuphu kufuneka bongeze embalini encinci cauliflower. Emva koko ashiye esityeni sokupheka omnye imizuzu emi-5. Mkhonzeni isuphu kuyacetyiswa kunye idile zinqunqwe kunye parsley.

amaqebengwana Intlanzi ukuba isibini

Ukutya zokupheka calorie eliphantsi kunye iifoto zingafunyanwa namhlanje kwiijenali ezininzi eyayinikelwe ukupheka, kwakunye nezinyuko ezahlukeneyo. Ukulungiselela le khosi elandelayo, kufuneka ezi mveliso zilandelayo:

• neminqiwu fish - 0.5 kg;
• crackers batyumkileyo - 3 tbsp. amacephe;
• ubisi okanye amanzi - 125 ml;
• itswele - ½ iiPC;.
• iqanda - 1 pc;.
• nutmeg.

neminqiwu Fish netswele okuthambile kwi blender okanye mince. Yongeza amanzi umxube okanye ubisi, iqanda kunye nutmeg batyumke. Salt-pepper wongeze ukunambitha.

Akunakuba kakhle. Ukuchama izandla ngamanzi abandayo nokwakha patties lume. Isityu dish babe nolwazi ngepani kwibhoyila kabini okanye imali encinane amanzi. ixesha Cooking - imizuzu eli-15.

Siza kuqhubekeka ukuqwalasela inguwo ezithandwayo. Zokupheka for yonke imihla, kunye iifoto, ifanele ibe sasemini esempilweni, hostesses ukunceda nizalise yokupheka zabo.

pasta umthamo Eastern

Kuba lokupheka ukutya gourmet, kufuneka:

• noodles irayisi - 200 g;
• iitumato cherry - iiPC 12;.
• fish sauce - 1 icephe;
• isiselo kwekalika mnye;
• . Sugar - 1 TSP;
• Chili pepper - 1 pc;.
• grapefruit - 2 iiPC;.
• cucumber - ½ iiPC;.
• iminqathe - 2 iiPC;.
• Iintsiba anyanisi green - 3 iiPC;.
• Shrimp - 400 g;
• yekoriyandire, kanye Mint - ezi 2. naan.

Yibilise noodles e isixa esikhulu samanzi imizuzu 7-10. Ndihlambe ngaphantsi kwamanzi abandayo ukubaleka. Noodles ukuba bafake isitya. Makongeze kuso iitumato, intlanzi sauce, iswekile kunye juice lime. Ngoku sele ukulungele Chili. Sika emifuno udiza nyulu ukusuka imbewu. Sika ibe iityhubhu nokongeza pepper le mithi. Atyabukile grapefruit ido- kwaye ukongeza kwisaladi. Iminqathe isikwe ngezithandelo, kunye neentsiba itswele eliluhlaza - amakhonkco ezibhityileyo. Ekugqibeleni ukongeza kwi ivumba Lembaza, zetyeleba luyacolwa zinqunqwe coriander. Ngocoselelo mix zonke izithako babakhonza.

Le umthamo uya kunandipha usapho lwakho kwaye enze iyantluko ukutya yakho yokudla. Zokupheka for yonke imihla kufuneka kube lula kakhulu kwaye ekruqulayo.

soup Kadir

Ukupheka lesuphu, sifuna izithako zilandelayo:

• namafutha omnquma - 3 amacephe;
• Itswele - iintloko-2;
• akuthande luthuli - 2 iitispuni;
• apple - 1 pc;.
• juice lime;
• Igalikhi - 3 cloves;
• iingcambu ginger amancinci;
• ibhatata - 800 g;
• umhluzi semifuno - 1.5 iilitha;
• nesityu red - 100 g;
• ubisi - 300 ml;
• coriander.

Isuphu, iimveliso okuphekiweyo kula kusetyenziswa njengomthombo protein, ifayibha, kunye antioxidants, nkqu abadla imifino. Siyaqhubeka ukujonga ukutya yokudla. Zokupheka umhlabeleli kuya kunceda diversify menu ekruqulayo.

Umhluzi yemifuno pre-kuphekwe kububeka diced ibhatata kunye neelentile. Upheke malunga nemizuzu engama-20. Fakela bacanda ibe ngamacetyana amancinci apile eluhlaza. Galela ubisi kulo umhluzi. Siye kwakhona kwaziswa abilayo isuphu. Ngeli xesha, ngumnquma de egolide itswele Qhotsa emdaka. Dibanisa KFile kuyo. Bagcobe kwi ingcambu encinane grater ijinja kwaye udibanise kwi isuphu kunye zazharki. Kwathi kanye Ekupheleni esityeni ukongeza isiselo kwekalika omnye. Isuphu Kucetyiswa pyurirovat kunye blender ngesandla. Mkhonzeni esityeni cilantro ithungwe ezinqunqiweyo.

isidlo Kadir

Ukuze ukutya dietetic (zokupheka for yonke imihla, ngoku ucinga) ilungile, oko kumele ukuba zichithe izindululo ziingcali. imifuno, inkukhu angamarhoqorhoqo, iintlanzi zezona zona libalaseleyo ephantsi-osidingayo isidlo sangokuhlwa.

ganga Sea eziko

Oko ngexesha lesidlo sangokuhlwa ukuba sekufika nokumkholisa nendlu yakhe, ukuba kuphekwe ganga elwandle fennel. Le dish simangalisayo osisityebi ngakwicala leeprothini, ingakumbi enovithamin C, intsimbi.

Kuba yokulungisa imfuno:

• ganga ulwandle - malunga 300 grams;
• imbewu fennel - 1 TSP;
• imbewu ikumin - 1 TSP;
• imbewu Mustard - 1 TSP;
• turmeric - isiqingatha itispuni;
• Fennel - oyinhloko;
• Lemon - 1 pc;.
• namafutha omnquma;
• coriander eluhlaza.

Zakhele uya ukubhaka eziko kwi-220 ° C. Chili kufuneka isikwe iityhubhu ezincinci. Uxutywe ikumin, fennel, turmeric kunye lwemostade. A intwana encinci ngefoyile ye kufuneka lubricated kunye namafutha omnquma. Lithe laqhenqetha 1/3 umxube zobulawu. iziqholo eseleyo tipakani intlanzi ndiyibeke phezu kwale mifanekiso. On top of the iphezulu kufuneka abulawe yelamuni, zakhutshwa. Wrap iintlanzi ngefoyile ye uyitywine ezinemiphetho. Le preform ubekwa bhaka. Lilonke ixesha yokubhaka yimizuzu eli-15. Mkhonzeni intlanzi cilantro.

into Njengoko ubona, ukutya yonke imihla - akukho nto ingxaki. Ukulungiswa izitya okumnandi ayiyi kuthabatha ixesha elingakanani, kodwa kungekudala kakhulu bangavelisi siqhamo.