Ngentsasa siphuthuma, sasemini sisichitha emsebenzini. Kwaye ngokuhlwa siyakutya ngokutya. Ngexesha elifanayo ndifuna ukubonelela mna kunye nosapho lwam ngokutya okupheleleyo,
Kwaye ke umbuzo uvela: njani ukugcina isibalo kwiimeko ezinjalo? Ngaba zikho naziphi iindlela zokupheka komzimba? Kuvela ukuba kukho. Ngaphandle kokulahleka kwesisindo ungathabatha ukutya okunomsoco, okunomsoco, kodwa okungekho khalori.
Iipropheyiti ezicetywayo ziqulethe ngokulinganiselwa kuma-khalori angama-600, i-24% yamaprotheni (37-38 g), i-25% ye-fat (21 g) kunye nesilwanyana nemifuno, 51% i-carbohydrate (79-80 g), i-12 g fiber, i-calcium, i-folic i-asidi, isinyithi kunye nezinye izondlo ezibalulekileyo.
Iintlobo ezahlukeneyo ziyisiseko sokutya okunempilo. Ngako oko, iresiphi yesidlo esipheleleyo sokulahleka kwesisindo kubandakanya izitya ezininzi ukusuka kokutya ezahlukeneyo. Oku kuya kunciphisa isisindo kwaye kugcine isimo esihle.
ISidlo No. 1. I-Salmon kunye nelayisi kunye nemifuno.
- 90 g ye-salmon okanye enye intlanzi ebomvu i-juice ye-lemon nge-parsley entsha;
- 100 g ye-asparagus ene-carrots kunye ne-anyanisi okanye ukuxuba imifuno kunye neembotyi zee-asparagus;
- 40 g yelayisi ephekiweyo, mhlawumbi ibomvu.
- Isaladi kunye nesipinashi kunye nekhukhamba kunye neetatayi.
Ngaba ufuna i-exotics? Lungisa isaladi engavamile yesipinatshi esincinci:
- 200 g isipinashi;
- 50 g i-fresh tangerines (ii-oranges) ezincinci;
- 1 intloko encinane ye-anyanisi ebomvu;
- 2 iisipuni ze-Italieling refueling (i-calori ephantsi).
Ukutya isidlo № 2. Inkukhu kunye nemifuno.
- I-120 g yenqama yenkukhu idibanisa ngamaqanda abomvu abanjwe ngamaqebelengwane kwaye ubhake imizuzu engama-20 kwiqondo lokushisa lika-180-200 ° C;
- 100 g ye-broccoli eshushu;
- 1 amazambane aphakathi kwebhayisike kunye ne-1 ithispoon yeoli kunye nee-2 teaspoon zesincibiliki omuncu kunye nomxholo we-fat fat;
- ufafaze imifuno nge-anyanisi entwasahlobo.
I-dessert - i-apple ebhaka. Thatha 1 apple ephakathi, susa umnqweno. Phakathi, sibeka 2 iisupuni zobusi, 1 ithispoon ye-walnut eqoshiwe kunye ne-1 teaspoon yamasiliya. Bhaka imizuzu engama-45 kwi-180 ° C.
Ukudla isidlo # 3. Inkukhu yaseMexican eneenkozo zemifuno.
- I-100 g yenkukhu yenkukhu ehlotshiswe kwiingubo ezi-2 zeetaspoon ze-soy sauce kunye ne-1 ithispoon yeoli yeoli, bhaka ehovini okanye kwi-grill;
- 40 g yeelayiki;
- 30 amagremu we-salsa sauce;
- 50 g yelayisi ebomvu ebilisiwe okanye i-buckwheat;
- I-100 g yeenqholi zityinwe ne-1 ithispoon yerayisi ye-orange kunye ne-1 ithispoon yomsana we-ginger olutsha (kongeza ityuwa kunye nepelepele ukunambitha).
Ukutya isidlo № 4. Umquba ukusuka tofu.
- I-stew 120 g tofu kunye ne-1 kroti, 30 g ye-anyanisi eqoshiwe, 30 g ye-parsley kwi-1 ithispoon yeoli yeoli. Yongeza ii-4 ezinkulu zeengqungquthela, isiqingatha se-pepper ebomvu kunye ne-1 teaspoon ye-soy sauce. Ixesha lokunambitha igalikhi, iviniga, isilili;
- ukuhlobisa - 100 g yelayisi ebomvu ebilisiwe;
- isaladi ye-tropical: 1 kiwi, 2 iispuni ze-coconut pulp, ½ i-orange, i-1 teaspoon rum extract.
Ukutya isidlo № 5. Inyama.
- 90 g ye-fat fat meat, iphekwe kwi-grill okanye kwi-oven;
- 1 iibhatata eziphakathi kwebhaka nge-1 ithispoon yebhotela;
- I-100 g ye-carrots ehlambulukileyo kunye neepasta eziluhlaza.
Ukongezwa okulungileyo kule sidlo yimivuzo "eluhlaza":
- 200 g ye-dill, isaladi, i-parsley, i-anyanisi;
- ikhukhamba;
- 1 ithisipuni yeoli yeoli yeoli yeoli.
Ukutya isidlo № 6. Halibut nge mifuno.
- 120 g ye-halibut iphekwe kwi-grill okanye i-steamed (enye intlanzi emhlophe iya kwenza);
- 100 g yomtya weembotyi ezinqabileyo kwi-inkukhu umhluzi kunye nokongezwa kwe-1 ithisipuni yomhlaba i-almonds;
- 50 g yelayisi ebomvu ebilisiwe okanye amazambane aphekwe esikhumbeni;
- 200 amagremu yemifuno yemifuno (ikhukhamba, utamatato, ipilisi enothekayo) kunye nemifuno.
Ukubalwa kwemveliso kwiindlela zokupheka kunikwe inxalenye enye. Kodwa ukutya okunjalo kuya kuxabiswa yintsapho yakho yonke. Ngekamva - ungesabi ukuzama. Hlanganisa ingcamango yakho, vula ukulungiswa kwesidlo ekugqibeleni uze udle impilo!