Zokupheka ukutya okunempilo. imenyu enempilo ukuze ngeveki

Ukuba impilo womelela, kwaye uzive imfuneko enkulu yokuba uhlale ukwentle impilo. Le nyaniso emsulwa. Oko sikwabandakanya ingqikelelo 'yokuphila esempilweni "? Ukwala nemikhwa emibi? Ewe. umthambo rhoqo? Okunye echanekileyo. Kodwa elinye ikhonkco ebalulekileyo kwikhonkco kusengqiqweni isondlo esifanelekileyo. Yiyo le ngcamango siza kuxubusha ngayo kweli nqaku. Kule umfundi uya kufunda indlela yokwenza i menu elungeleleneyo zokupheka ukutya okunempilo ukuze yonke intsapho. Ingcaciso enikiweyo iya kukunceda ukuba wenze otya yakho emnandi nje kuphela, kodwa ke eyona luncedo eziphilayo.

Indlela ukuqala ukutya okunempilo?

Menu (iresiphi) kangangeveki - oku linyathelo lokuqala inguqu ukutya okunempilo. Kufuneka kube ngeveki nganye. Usuku-asixhenxe ukutya kufuneka siquke zonke eziyimfuneko eqhelekileyo yokusebenza zomziba. Ukunenzela lula, nceda ukudala nencwadi apho unako ukurekhoda zonke iinkcukacha eziyimfuneko: lokudla ngemihla, ukupheka ukutya okunempilo, uluhlu lweemveliso eziyimfuneko kunye esisetafileni yabo osidingayo.

Le menu echanekileyo: ntoni na?

Amnandi nenempilo ukutya (iiresiphi baya kuqhutywa ngezantsi) idla iquka ixesha emihlanu ukutya ukutya. Ngexesha isidlo sakusasa, umzimba kufuneka kuzaliswa carbohydrate kade, nezinika amandla imini yonke. Oku kunokuba iqhekeza lesonka omdaka ngamasi, cereal, neti ezinobusi. Lunch (umthamo) - eli xesha lokuba ulwamkelo iziqhamo ezifreshi okanye isaladi yemifuno. Lunch kufuneka eyondlayo kodwa enzima. Ngeli xesha womhla kufuneka utye protein kunye namanqatha encinane kunye carbohydrate. Le menu kungabandakanya isuphu, nyama iphekiweyo okanye patties imifuno iyabiliswa, iziqhamo yathamba okanye iti unsweetened. Emva kwemini (iti emva kwemini) kucetyiswa lokuthathwa iimveliso zobisi kunye neziqhamo. Dinner kufuneka ukuyilayisha isisu ukutya enzima. Ngeli xesha womhla kufuneka utye imali encinci kwamafutha yemifuno, iiprotheni, carbohydrate. Ukudla kusenokuquka intlanzi ebilisiweyo, inyama, iyabiliswa, iziqhamo yathamba. Okuninzi iinkcukacha zokupheka ukutya okunempilo ukuze iveki uxoxe kwicandelo elilandelayo.

edla

Oatmeal ne iziqhamo ezomisiweyo

100 g kukubola oat ukugcwalisa iikomityi ezimbini wamanzi makabulawe ubilise. Bilisa preform abamalunga ne-10 imizuzu. Pre-Ukuzigcina emanzini ashushu kwi neqaqobana iziqhamo ezahlukileyo yomile (iiapilkosi, zeerasintyisi, uyawathena). Amanzi ulwelo kubo uze kungena saa kwinqanaba lokugqibela zamalungiselelo. Ukupholisa esityeni. Phambi ukusetyenziswa, ongeze yobusi ukunyanga.

isidudu Buckwheat ubisi

Half indebe groats buckwheat, qala uyithululele 200 grams yamanzi. Awuse kwethumba uze ubilise phantsi isiciko ivaliwe malunga 15 imizuzu. Okulandelayo, uthululele iglasi preform enkulu 1 ubisi. Dish uphekele omnye imizuzu 5 vala. Nika isidudu nomla-. Dibanisa 1 ukhamba encinane zeswekile kunye sisiqwenga ibhotolo.

Omelette nemifino

Itswele, iipepile intsimbi, zucchini, tomato, uhlambulukile
kwaye kukuphelisa imbewu. Sika yonke imifuno zibe ngamaqhekeza amancinci. Qhotsa nabo oyile. Brown isaphetha yokuqala, ngoko yidibanise ungawatyumzi kunye pepper. I zakutshanje ufakwe tomato. A sibile ncinane malunga 10 imizuzu. Phehla amaqanda kunye netyuwa uze ugalele phezu nemifuno. Qhotsa i omelet umlilo olucothayo kwelinye icala, uze flip enye. Esiphelele dish afefe parsley entsha kunye nedile.

Fish ephekwe isosi yetumato

Amaqhekeza catfish, neTilapia okanye cod ngetyuwa kunye pepper kancinane. Fudumeza i-oyile ngepani ngembiza kwaye uqhotse izilayi itumata kuwo. Mudyondzisi a ifomu umaleko ube mnye ukuya iitumato eziko netyuwa kubo. indawo Top izitho iintlanzi. Afefe nabo parsley ezinqunqiweyo. Le iitumato ezishiyekileyo ubeke phezu iintlanzi. Nxiba nge cream emuncu ngaphezulu, afefe itshizi ya. Ityuwa nepepile esityeni. Faka imilo eziko, ndinobushushu degrees 180. Khona ntlanzi ukuba imizuzu engama-40.

Ithanga isidudu nge amazimba

200 g amazimba zihlanjwe bayikhupha kuselukhambeni. Nge ithanga (300g) ukususa Ixolo kwaye susa imbewu lulo. Sika yintlama yemifuno zibe ngamaqhekeza amancinci bafake amazimba. Galela i iimveliso 200 iigram amanzi ashushu, ugalele ityuwa babeka phezu komlilo. Emva ukubilisa, susa izitya kulo inshorensi amagwebu le. Xa abile ukuze amanzi amanzi. Emva kokuba ugalele ngepani ubisi eshushu. Dish ukuphekela omnye imizuzu eli-10 kwaye vala. Phambi kokuba elidla ukusetyenziswa efafazwe neswekile.

samasi casserole

Recipes ukutya okunempilo kufuneka luqulathe igama izitya esekelwe sisi. Indlela ukupheka pudding esempilweni kwaye okumnandi kulo, sifunda inkcazelo. Kwesinye isitya, xuba lo sisi entsha okanye cottage itshizi (400 g) kunye semolina (2 neenkamba ezinkulu) kunye neswekile (3 amacephe enkulu). Ezi mveliso dibanisa 1 iqanda. Ngaba kakuhle ixubene. Emazantsi yale fomu iphathwa ngamasi ufafaze breadcrumbs. Yibeke apha eninzi imveliso kunye agudileyo. Top blank grease cream. casserole Bhaka lezonka kwi uluhlu lobushushu degrees 200 ezimalunga nama-40 emizuzu.

Sandwich of nesonka esibizwa inyama, imifuno kunye netshizi

Izilayi zezonka olova kilned ngendlela ngetoaster. Kwesinye isitya, xuba amafutha cottage itshizi (200 g), netyuwa elwandle. Oku zinyibilikisiwe wabeka umbona pre-ulidle-ertyisi. Kwamabala sicande ze ugalele kwi curd kunye nemifuno mass. Uyinqunqe ibe ngamacetyana ezincinane wayipheka inyama yenkukhu, Turkey. Xuba zonke izithako. Ukugonyamela twabulula zilayi isonka.

Zonke ezi izitya zihlelwa 'ukutya okunempilo ". Breakfast, zokupheka zokupheka apho uye wabona iya kuba sisiqalo enencasa okunempilo ukuze usuku omabini amalungu amadala osapho kunye nabantwana.

Isidlo sasemini: kwa- vitamin

Ngoko ke, ukuba umzimba sisebenze ngokwesiqhelo, kuyimfuneko ukuba azondle ubonelelo yayo amandla usitya ukutya okunempilo kwi-10 iiyure ngosuku. Enokunceda izimuncumuncu ngeli xesha? Qwalasela iinketho ezisixhenxe kunokwenzeka sakusasa yesibini:

1. Apple, pere, quince.
2. Ukuzalisa zeapilkosi ezomileyo, zeerasintyisi.
3. Iyogurt okanye curd.
4. Nuts.
5. iminqathe Fresh ya nge apile.
6. A isilayi samasi.
7. Iidiliya.

Zabo izitya yokuqala

soup leNzila

700 g sauerkraut, 2 tbsp. l. ze-oli yemifuno kwakunye 100 g amanzi nomxube embizeni. indawo lakhe eziko uze upheke iiyure ezi-2 kwi-degrees 130. Amakhowa kwethumba kunye uhlobo. Qhotsa namatswele iminqathe, yaye emva kwabo, yongeza amakhowa. Sibile imifuno kunye neenkowane ngekota yeyure kunye baluphose workpiece embizeni ukuze khaphetshu. Xuba zonke izithako uze ushiye sokufaka. Bilisa umhluzi mushroom. It Dlulisa workpiece yemifuno. Ityuwa nepepile ukuba incasa esityeni. Imizuzu isuphu enye kangangesiqingatha seyure kwi abile. Afefe esityeni ngobunono.

mushroom soup

Xa jongilanga Qhotsa ioli nga riki izilayi neenkowane. Inkukhu umhluzi iitapile kwethumba. Dibanisa makhowa netswele umhluzi. Yibilise imizuzu eli-10-15 isitya. Inxalenye idreyini engamanzi kunye ubunzima imveliso usile blender. Ukuba kuyimfuneko add umhluzi. Salt isuphu ukuba ukungcamla, afefe imifuno.

isophu yemifuno

Ufuna ulwazi "ukutya okunempilo ukuze abantwana '? Zokupheka izitya yokuqala, thaca ngezantsi, uya lulungele wena ngokugqibeleleyo. Isuphu, kuphekwe ngokwakhe, ukuba abe emnandi nje kuphela, kodwa ezintle, ngenxa ilungu imifuno yazo bala.

Bilisa umhluzi iinkukhu. Kwakubeka iitapile, diced. Ioli Qhotsa itswele, ipepile emnandi iikherothi. Xa kuphekwa iitapile, yongeza isuphu ertyisi fresh eluhlaza kunye nemifuno evela espan. Zisa ku abilayo esityeni iphinde ivale. Ayifefe kwamabala isuphu, woyigalela ityuwa ukunambitha.

indlebe

Ngendlela enempilo iiresiphi esidla akakwazi ukwenza ngaphandle imveliso esixabiseke, ngathi intlanzi. Sinikezela ukuba ukupheka lesuphu kunye nempilo.

Ndahlamba, intlanzi iziphakathi iintlobo ephantsi-elityetyisiweyo isixa-1 kg (nguyá, zakhele, burbot), ukupheka de kwenziwa. Emva koko uyisuse ukusuka umhluzi. Nzima ulwelo waphinda wafaka ngomlilo. Yenza i iitapile, itswele kunye neminqathe. Xa imifuno ubilise, Ndimthulule kangangesandla amabele ndahlamba. Ibila isuphu de kube ulungele. Fish free evela amathambo niyibeke umhluzi. Bilisa lesuphu kunye vala. Mkhonzeni nemifuno.

borsch

In umhluzi abilayo ukuze beetroot, isikwe ngezithandelo, kunye neetapile - diced. Xa jongilanga Qhotsa oyile tomato yokugalela amafutha ezithuthi of itswele, womnqatha ze iitumato. Xa imifuno embizeni Sekukancinane, uzibeke ikhaphetshu imibengo. Bilisa isuphu imizuzu eli-10. Ekupheleni, ukongeza lokunxibela kunye imifuno. Mkhonzeni kunye cream emuncu.

Isuphu kwembumba

Le nembumba wageza pre-tixi kugalela amanzi okanye stock abilayo. Yibilise iyure kangangesiqingatha. Ongeze iitapile epanini. Ngokwahlukeneyo ukulandela iikherothi du netswele. Xa kuphekwa iitapile, ugalele umhluzi yemifuno evela espan. Bilisa lesuphu kunye nokususa ebushushwini. SeTyuwa, ipepile kunye imifuno, ukongeza kungcamla.

Cream of cauliflower

Xa imbiza enzonzobila uqhotse amatswele. Ukuze oku, ukongeza cauliflower nesiqingatha nekomityi le yamanzi. Imizuzu imizuzu elishumi elinesihlanu. Okulandelayo ugalele turmeric kwaye dibanisa amanzi njengoko kuyimfuneko. Dish sibile eminye imizuzu eli-10. Okulandelayo, Ubangqule yonke imveliso mass blender.

ezifakwa Main

Recipes ukutya okunempilo, oko kukuthi, izitya eziphambili, kufuneka luqulathe zokutya iiproteins - inyama okanye intlanzi. Oku abe isiziba imveliso ulidle iyabiliswa. Kuyenzeka ukuba enze preform zoko njengoko cutlets okanye meatballs. LweNyama kuyimfuneko ukusebenzisa ephantsi-fat ntlobo: inkuku, pipi, inyama yenkomo, umvundla. Le kukhethwe kuqala iintlanzi Pike-zakhele, mullet, zakhele, ershu.

emva kwemini umthamo

Emva kwemini, xa, phambi kokuba adle kusekude kakhulu, kufuneka ukuba wenze okulula kancinane. Kunokuba nezi mveliso zilandelayo (engomnye kwabo),

1. Kefir, iyogurt.
2. Imifuno isaladi.
3. Sohlobo.
4. Isaladi yeziqhamo.
5. iziqhamo womile.
6. Bun.
7. Milkshake.

ukutya okunempilo: isidlo (neeresiphi)

Ezisixhenxe iinketho lula, kodwa kwangaxeshanye thaca isidlo okunempilo.

1. Meatballs iyabiliswa.
2. pilaf imifino.
3. amazambane ezicujiweyo.
4. Ziphekwe seqanda.
5. isidudu Buckwheat.
6. imifino iyabiliswa.
7. Bean okubizwa.

isiphelo

Recipes enikwe kweli nqaku liza kukunceda wenze ukutya kwakho yaye iluncedo, yaye okumnandi. Ezi nketho izitya ezi menu engumzekelo ngeveki. Ungalutshintsha oko ngokuthanda kwakho. Eyona nto ibalulekileyo kukuba ukuze babambelele iindlela zokupheka kunye adle kuphela ukutya okunempilo. Kwaye ke wena nendlu yakho yonke baya kuba sempilweni, ehlokomayo ochwayithileyo.