Maphikidwe Zakudya kuonda kunyumba

Chifukwa cha moyo wongokhala, zizolowezi chosadya, ndi kusapezeka pafupifupi zolimbitsa thupi, anthu ambiri akudwala kunenepa. Munthu wasankha izi nkhani ulendo gyms, munthu - kugula zida masewero olimbitsa thupi. Chokoma chakudya maphikidwe kwa kuwonda yothandiza kukwaniritsa wosatsutsana ang'ono chithunzi. Choncho, kuthetsa mavuto a onenepa imayamba ndi menyu munthu.

Zakudya zakudya. Maphikidwe kwa kuwonda

Kufunika tsiku la wamkulu wa avareji munthu mu zopatsa mphamvu ayenera kukhala ndi mayunitsi 1,200. Koma n'kofunika ali zili chakudya ankadya mavitamini ndi michere, kotero tsiku menyu slimming ayenera muli zipatso ndi ndiwo zamasamba zotheka. Mutu kuti chikhalidwe ichi chokha zosangalatsa ndi kuwuka kwa umoyo kudza slimming chakudya zakudya. Maphikidwe kwa kuwonda kungakhale yosiyanasiyana, choyambirira ndi kuwala kokwanira. Poyamba simungathe Musiyeni kukafola awo, bwinobwino pogwiritsa ntchito anthu kale. Nthawi zambiri pa zakudya kuti ndi zodula kwambiri. Koma pali komanso maphikidwe kwa zakudya dietetic, zochokera zakudya tsiku la anthu wamba. M'munsimu muli zoterezi embodiments.

zili caloric inaŵerengeredwa zochokera magalamu 100 a mankhwala itatha.

Lolemba

Kadzutsa: oatmeal (127 zopatsa mphamvu).

Ngati inu kuwonjezera pa okonzeka zopangidwa monga chimanga sinamoni, ndimu peel, tsabola, ginger, cloves, kapena zipatso zouma, kukoma kwake zidzasintha kwambiri. Mwa kusinthasintha kwa zowonjezera mungathe kudya oatmeal tsiku lililonse ngakhale. Nthawi iliyonse adzakhala ndi watsopano, kukoma atsopano.

Nkhomaliro: msuzi mu Urals ndi (30 kcal).

Zimafunika mapaundi kabichi, 80 ga balere, 1 anyezi, karoti 1, theka lita msuzi kapena madzi ndi mchere kulawa. balere wanga, mudzaze ndi madzi otentha, wiritsani kwa mphindi 20. madzi otsala. Kuphika theka lita msuzi kapena madzi owiritsa basi, izo zimaponyera grits ake ndi kuphika wina Mphindi 10 pasadakhale akukankhira finely diced kabichi kuwonjezera kwa msuzi. Timakonda kuphika wathu msuzi mphindi 15. kuwonjezeredwa otentha Brew passaged mu kaloti mafuta ndi anyezi. Kuphika kwa mphindi wina 10. Add mchere. Kutumikira wowawasa kirimu ndi zitsamba.

Pa nkhomaliro: anaphika burokoli ndi kolifulawa (107 kcal).

Kutenga makilogalamu 0.4. kolifulawa ndi burokoli (kungakhale mazira), 1 tbsp. amsupuni wa batala, magalamu 150 tchizi, 1 tbsp. ndi amsupuni ufa, lita imodzi theka la 10 peresenti kirimu kapena wowawasa zonona, mchere ndi tsabola kulawa. Watsukidwa parsed mu florets kabichi chithupsa mu mchere madzi mpaka theka. Ukakhale colander, kukhetsa madzi timapereka. Pamene kabichi ndi kuphika, kuchita msuzi: ufa yokazinga mu mafuta, pang'onopang'ono kuwonjezera kirimu (wowawasa kirimu). Bweretsani otentha, koma Musawiritse. Ikani msuzi pasadakhale grated tchizi pa grater coarse. Tidikira mpaka tchizi chimasungunula. Ikani kabichi yophika chakudya chapadera kuphika, kutsanulira msuzi. Kuphika kwa theka la ola pa kutentha madigiri 180.

Chakudya: nkhuku yophikidwa mu uvuni ndi yophika mbatata ndi kaloti saladi ndi adyo (197 kcal / 82 kcal / 102).

Kuti akonze saladi kutenga lina lalikulu kapena 2-3 kaloti ang'onoang'ono, 1 clove wa adyo, 2 tbsp. spoons mayonesi, mchere ndi tsabola (kulawa). Pakani kaloti pa grater chabwino. Yikani adyo akanadulidwa. Mwawathila tsabola ndi mchere. Atavala masamba mafuta kapena mandimu.

ndemanga 1

1. Kumbukirani, mafuta ambiri kukhetsa kwa nkhuku pa kuphika, mochuluka kwambiri bwino. maphikidwe kudya kuwonda amasiyana kuposa kuti zigawo zake osachepera mafuta a nyama.

2. saladi atavala masamba mafuta. Kudzazidwa mafuta akhale kuvomerezedwa. Popanda opezeka kaloti, vitamini A sati aphunzira.

3. Kabichi msuzi ndi zofunika yothandiza kachidutswa kakang'ono nsomba, nyama, tchizi kapena nkhuku. Ndiye icho chikwaniritsidwa mulingo woyenera kuphatikiza nkhomaliro zomanga thupi ndi chakudya, amene maphikidwe wotchuka zokoma chakudya zakudya kuonda.

Lachiwiri

Kadzutsa: oatmeal (127 zopatsa mphamvu).

Nkhomaliro: vermicelli msuzi ndi nkhuku (63 kcal).

Tengani 1 nkhuku kumbuyo, pa chidutswa 1 kaloti ndi anyezi, magalamu 150 spaghetti, 3 tbsp. supuni masamba mafuta, 4 mbatata. Chicken chithupsa malita 2.5 a ora madzi 1 utachotsedwapo, ife adzachotsa nyama mafupa. Finely kudula anyezi, kaloti atatu pa grater coarse, passiruem anyezi ndi karoti mu masamba mafuta ndi mthunzi wa golide. Mpaka anyezi ndi kaloti passaged, Peel mbatata ndi kudula mu cubes yaing'ono. Kuwonjezera mbatata akanadulidwa mu msuzi otentha, wiritsani kwa mphindi 10. Kuwonjezera nyama ndi spaghetti. Kuphika kwa miniti wina. Pambuyo Kuwonjezera zazharki kuphika pang'ono ngakhale mphindi 5. Zimitsani. Nyengo ndi mchere. Ife tikuyembekezera kwa mphindi 10 mpaka kulowetsedwa lapansi.

Pa nkhomaliro: anaphika burokoli ndi kolifulawa (107 kcal).

Chakudya: patties nsomba (59 kcal).

Tengani 400 gram fillet woyera nsomba ndi 3 zukini yaing'ono, biringanya 1 sing'anga, paketi Basil, 100 ga kirimu wolemera magalamu 50 ya mkate nyenyeswa kuwala, 30 galamu ya mafuta ndi 1 tbsp. wa masamba mafuta 2 adyo cloves, tsabola ndi mchere kulawa. Origin zukini kusema cubes yaing'ono, blanshiruem kwa mphindi 3 madzi otentha, kozizira. Nsomba akupera mu blender Sakanizani zonona, misa lachitatu blanched zukini ndi breadcrumbs. Mchere, tsabola. Ndi mphete wapadera zitsulo pa zikopa za kupanga yaing'ono roundels-burgers. Kutenthetsa poto, kufalitsa patties pa zikopa, mwachangu kwa mphindi 3 mbali zonse. Ife tinatengera kwa kuphika pepala ndi kuphika mu uvuni pa madigiri 200 kwa mphindi zisanu. Kenako, ife chitani mbale kuphika mbali. Dulani mabwalo biringanya, mopepuka odula aliyense mafuta ndi kufalikira pa kuphika pepala. Kuphika mu "Grill" mphindi 5-7 mpaka golide bulauni. The zukini otsala kusema n'kupanga, mwachangu mu mafuta mpaka golide bulauni. Kufinya iwo 1 adyo clove, mchere ndi tsabola. Kukafika ku yokonza msuzi. Ndi kumiza blender pyuriruem zotsalira Basil blanched zukini. Kuwonjezera mafuta ndi kubweretsa kwa chithupsa, mchere, tsabola. Ndipo chitani mphindi yomaliza kuphika. Kuika piramidi pa mbale yaikulu. Choyamba kuika zukini yokazinga, ndiye zungulizani 1 biringanya ndi kuphimba cutlet onse. Kenako anaika biringanya ndi kuwaza. Ndipo kotero - mpaka kuthamangitsidwa mugs. Pamwamba choyamba ayenera kukhala bwalo ya biringanya. Thirani chifukwa msuzi piramidi, kukongoletsa ndi Basil.

ndemanga 2

1. Chifukwa kachiwiri, kolifulawa ndi burokoli? Chifukwa iwo ali wolemera kwambiri vitamini C ndi zina zothandiza kufufuza zinthu. Inu sakonda masamba wokazinga? Wiritsani iwo. maphikidwe kudya kuwonda kunyumba zabwino kuti ngati mukufuna iwo, mungathe kusintha mosiyana.
2. Nsomba - chakudya changwiro. Easy kugaya lili kwambiri zinthu zothandiza.

Lachitatu

Kadzutsa: Pshenko (125 kcal).

Nkhomaliro: vermicelli ndi msuzi nkhuku (63 zopatsa mphamvu).

Pa nkhomaliro: casserole curd (243 kcal).

Tengani 1 kilogalamu si youma, koma osati kwambiri lonyowa tchizi, 2 mazira lalikulu (ngati yaing'ono, ndiye 3) Article 6. supuni mafuta wowawasa kirimu batala ndi shuga, 4 tbsp. spoons wa semolina, magalamu 200 zoumba kapena zipatso zina zouma, mchere ndi vanillin (kulawa). Preheat uvuni kuti madigiri 180. Pitani tchizi kudzera nyama chopukusira. Kusungunula batala ndi whisk mazira ndi shuga. Sambani ndi zoumba obsushivayut. Lubricates wapadera kuphika mbale, kusakaniza mazira ndi zonona tchizi, batala, zoumba ndi semolina. Add mchere ndi vanillin. Zonse izi zonse kusakaniza paddles ndi mtengo. Unyinji chifukwa kuyala mu mawonekedwe, ndendende ndi wogawana lubricates kirimu. Kuphika mpaka kuwala bulauni. Kutumikira ndi kuthira kirimu.

Chakudya: nsomba patties, yophika pa poto youma (59 kcal).

3 Comments

1. Kuphika phala mkaka, kapena bwino, ndi Kuwonjezera ake. Mkaka amalimbikitsa mayamwidwe zonsezo zili dzinthu lapansi. Izi chilolezo zakudya maphikidwe. Ndi calorie zakudya silikanakhala vuto, ndi nthawi yapafupi mudzakhala zotsatira wokongola kwambiri.
2. Casserole tchizi kuphika ndi osachepera zili shuga.
3. Ife yothandiza menyu ndi osachepera awiri zipatso zosiyanasiyana tsiku.

Lachinayi

Kadzutsa: Pshenko (125 kcal).

Nkhomaliro: msuzi wa hering'i ndi mbatata (89 kcal).

Tengani 6 mbatata yaing'ono, 250 ga fillets hering'i 4 tbsp. Supuni kudzaza msuzi konsekonse. Wiritsani malita 2.5 a madzi, mbatata woyera, kusema n'kupanga. Chilengedwe uthenga madzi refills msuzi, yophika kwa mphindi 5, kuwonjezera zidutswa za nsomba fillets chisanadze sliced. Wiritsani Mphindi 15 Yesani ngati osakwanira mchere, kuwonjezera. Off. Kuwaza ndi zitsamba.

Pa nkhomaliro: casserole curd (243 kcal).

Chakudya: modzaza aulesi saladi ndi radish, udzu winawake, ndi nkhaka (147kkal / 48 kcal).

Ananena kuti: kuphika waulesi masikono kabichi, kutenga kulandilidwa ndi mphambu ziwili chikho cha mpunga, magalamu 800 a wosanganiza (nkhumba ndi ng'ombe) nyama, karoti ndi anyezi sing'anga kukula, magalamu 500-700 kabichi, 4 supuni. supuni phwetekere msuzi, lita imodzi theka la wowawasa zonona, supuni ya tiyi ya mchere, theka supuni ya wakuda tsabola ndi mkate zinyenyeswazi. Kotero, ife timatenga stuffing, akugona mu chisanadze akanadulidwa wake finely anyezi, kuwonjezera mchere ndi priperchivaem. Muziganiza. Add chisanadze yophika ndi mkuyu zouma. Ndasambitsa kaloti finely atatu ndi kutsanulira mu mincemeat. Monga zing'onozing'ono shinkuem kabichi, akusunsa mu madzi otentha ndipo ndekha kwa mphindi 3. kabichi Komanso ndi mpunga kulowerera mu stuffing. Mchere, tsabola. patties akamaumba lalikulu. Muyenera kupeza pafupifupi 18 zidutswa. Boned analandira cutlets mu breadcrumbs, mwachangu pa moto mkulu mpaka golide bulauni kutumphuka. Kupeza msuzi kuphika. Wowawasa kirimu wothira msuzi wa tomato, mchere, kuwonjezera kapu theka la madzi. Kuumbidwa modzaza kale kufalitsa pa pepala kuphika (akuya) mu uvuni kutsanulira msuzi. Kuphika chifukwa Mphindi 45 pa madigiri 180.

4 Comments

Maphikidwe kwa kuwonda zakudya zopatsa mphamvu pa zakudya mlungu ayenera kusankhidwa kuphatikizapo zili osachepera mchere. ntchito yake ayenera kuchepetsedwa magalamu 7 patsiku.

Lachisanu

Kadzutsa: monga chimanga balere (96 kcal).

Nkhomaliro: msuzi wa hering'i ndi mbatata (89 kcal).

Pa nkhomaliro: mpunga headstock ndi apulo akanadulidwa (92 kcal).

Tengani lita imodzi ya mkaka, chikho cha mpunga (kuzungulira), maapulo 3-4 magalamu 10-15 ya batala, 1 dzira, shuga ndi mchere (kulawa). Cook, oyambitsa nthawi zonse, mpaka wandiweyani mpunga phala mkaka, mu mphindi imodzi kapena ziwiri mpaka okonzeka kuwonjezera mafuta izo. Dulani maapulo magawo. Tengani mbale wapadera kuphika, dzola mafuta ndi batala. Ikani theka yophika phala, flatten. Ikani maapulo pa phala, amene kachiwiri kuphimba ndi otsala monga chimanga. Kumenya dzira, wothira magalamu 50 mkaka, kutsanulira chifukwa kusakaniza headstock. Tikutumiza izo mu uvuni kwa pazipita theka la ola, mpaka maapulo si yasintha bwino.

Chakudya: modzaza aulesi saladi ndi radish, udzu winawake, ndi nkhaka (147kkal / 48 kcal).

ndemanga 5

Phala - chiyambi wangwiro tsiku. Viii chimbudzi. A monga chimanga wodzazidwa ndi microelements zothandiza.

Loweruka

Kadzutsa: sausages nsomba nsomba ndi rye mkate (131 kcal).

Tengani makilogalamu 0.4. Nsomba fillet, 2 mazira, mtengo katsabola ndi parsley, tsabola ndi mchere (kulawa). Kudula ang'onoang'ono mabwalo a nsomba ndi akanadulidwa amadyera ndi mazira, tsabola, ndi mchere mu blender pyuriruem. Tinafalitsa 3 tbsp. spoons misa analandira mu kugwiritsitsa filimu 20 cm yaitali, anali atavala maswiti ndi. Steamed kwa 20 wanga (mu kukatentha awiri kapena multivarka).

Nkhomaliro: msuzi ndi sipinachi ndi meatballs (74 kcal).

Tengani malita 2 msuzi kwa mbalame, pa kilogalamu minced nkhuku ndi sipinachi, 1 dzira ndi magalamu 150 pasitala yaing'ono, 1 karoti, 30 ga tchizi grated zovuta, wosweka adyo cloves 2 magalamu 100 ya mkate, supuni 2. akanadulidwa parsley, masamba mafuta, mchere, tsabola, ndi fennel (kulawa). Sakanizani nyenyeswa mkate, akanadulidwa ya parsley ndi nyama minced ndi tchizi grated. Dzira bwinobwino kusakaniza ndi mchere (kulawa) ndi adyo. Kuwonjezera unyinji chifukwa mu stuffing Kusakaniza. Lepim meatballs yaing'ono, anawaika pa anaika pepala zikopa kuphika. Kuphika mu uvuni pa madigiri 180 Mphindi 15 Kenako karoti kusema cubes yaing'ono, passiruem mpaka golide hue. Kuwonjezera chisanadze anakonza otentha msuzi, wiritsani Mphindi 5, kupita kukagona ngati phala anaika sipinachi, kuphika yofanana, kuwonjezera meatballs, kubweretsa kwa chithupsa. Off. Kuwonjezera katsabola akanadulidwa ndi zonunkhira (kulawa). Asanayambe kutumikira, kuwaza ndi tchizi.

Pa nkhomaliro: mpunga headstock ndi apulo akanadulidwa (92 kcal).

Chakudya: nyama "Road mtima" ndi buckwheat ndi kabichi saladi ndi apulo 252 kcal / 115 kcal / 47 kcal).

Kutenga kilo theka la nkhumba zowonda cloves atatu a adyo, 2-3 tbsp. spoons ketchup kapena phwetekere phala, tsabola, mchere ndi zokometsera zina (kulawa). Pakani nyama ndi zonunkhira ndi adyo mafuta anyama. Kusiya kwa ola limodzi. Manga zigawo ziwiri za zojambulazo. Kuphika mu uvuni pa madigiri 200 kwa maola 2. Kupeza, atumiza, chopaka ketchup. Kachiwiri, tikutumiza izo mu maminiti uvuni 20 kuwafika. Onani ngati okonzeka. Ngati simunatero, adzamasula madzi pinki pa puncture malo. Pamene okonzeka, madzi adzakhala chimaonekera.

ndemanga 6

1. Posankha maphikidwe kudya kuwonda, kusonyeza zopatsa mphamvu, sibwino kuti asiye masamba. Izi zipangitsa kuti thupi amalandira okwanira kuchuluka kwa micronutrients n'kofunika.
2. Chakudya wofiira nsomba (nsomba, nsomba) amathandiza kuti machulukitsidwe wa chamoyo ndi mafuta zidulo polyunsaturated.
3. Nkofunika kukumbukira kuti maphikidwe zakudya chakudya zakudya ndi zopatsa mphamvu kuthandiza kupirira, koma iwo ayenera zosiyanasiyana, yokondweretsa maso ndi m'mimba.

Sunday

Kadzutsa: poached yophika dzira mu madzi ndi Kuwonjezera a viniga (157 kcal).

Kutenga dzira atsopano, 2 tbsp. spoons viniga lita madzi skimmer, matabwa supuni kapena spatula ndi buku chiwaya cha malita 1-2. Large awiri kukhuta saucepan wa madzi owira ndi kutalika kwa masentimita 5 pamwamba pansi, kuwonjezera vinyo wosasa. Neburno sanatchule dzira mu madzi otentha kwa masekondi 10, anatulutsa. Gawani chipolopolo, moti poswekapo anatembenukira, mwayi wofanana. Wosweka dzira thireyi kukhala pafupi ndi madzi kuwira, kutsanulira nkhani za chipolopolo mu madzi. Mosamala twirled dzira ikudontha kuchokera Mphepete mwa poto, kulenga maonekedwe a nyuzi ndi madzi. Mutu dzira zo kwa ndendende 4 Mphindi, n'kutsegula skimmer ndi dontho mu madzi ozizira. Mosamala anadula chingwe mapuloteni, amene anapanga m'kati poaching. mazira akhoza kusungidwa mu firiji mu chidebe ndi madzi ozizira masiku atatu. Kuti konzekera, ayenera adatchithisira miniti awo kwambiri madzi otentha ndi mchere uzitsine.

Nkhomaliro: msuzi ndi sipinachi ndi meatballs (74 kcal).

Pa nkhomaliro: lalanje mkate ndi kirimu tchizi kukonzekera popanda kuphika (291 kcal).

Tengani 0.4 makilogalamu shortcake, 0.2 makilogalamu batala, supuni 2. supuni gelatin ndi 3 tbsp. supuni shuga 3 sing'anga lalanje, 0,3 makilogalamu 15% kirimu 150 ml ya 20% mafuta kirimu chidutswa cha chokoleti (kuti kalembera). Thirani gelatin malita 0.2 a madzi, nthawi kusonkhezera kwa ola limodzi, kukwaniritsa kuvunda pazipita. Mkangano, oyambitsa mosalekeza, thunthu chifukwa ndi mphamvu yaing'ono kuti pafupifupi 80 madigiri, umasefedweramo cheesecloth. Tidikira mpaka thunthu akamazizira. Makeke pogaya ndi ufa wosalala. Thirani mu mwapadera, kutsanulira batala kusungunuka kwa banja. Sakanizani kirimu tchizi, shuga ndi gelatin mankhwala. Kumenya mpaka boma yosalala ndi poterera, mpaka palibe apezeka ku curd lapansi. Lembani osakaniza chifukwa anatsanulira mu nkhungu crumb. malalanje woyera, kudula iwo mu magawo ndi kuika mu zonona. Ikani keke chotsatira firiji kwa maola 6, osachepera - pa 4. kupeza, kuwaza chokoleti crumb.

Chakudya: nyama "Road mtima" ndi buckwheat ndi kabichi saladi ndi apulo 252 kcal / 115 kcal / 47 kcal).

ndemanga 7

Wokoma - ndi zokoma. Ndipo ngati ali wokoma - kanyumba tchizi ndi zipatso, si zokoma, komanso zothandiza, chifukwa ndi vitamini C mu maonekedwe ake kopambana.

posankha mozungulira

Khalani maphikidwe kudya kuwonda lokha kapena ntchito okonzeka zopangidwa - kusankha aliyense. Ndipo izo zimatengera yekha pamaso pa m'maganizo, nthawi ndi bajeti. The zambiri otsika-kalori mbale ndi zokoma, makamaka wosaka lalikulu wagulitsa kwa iwo zakudya zabwinobwino. maphikidwe ndi woyengedwa zakudya slimming menyu, ndi okonzeka mudzazindikira kuti wasenza kutsatira chakudya, ndipo mogwirizana bwino zotsatira kukwaniritsa.