Chakudya zakudya. Maphikidwe tsiku: otsika-kalori chakudya

Anthu ambiri amene akhala akusunga kuonda ndipo anayambiranso chithunzi ake wochepa ndi chikoka chifukwa cha khama, kuganizira za funso mmene kukhala zotsatira zake. Ndi palibe chinsinsi chimene kusunga kulemera komanso zotheka kumathandiza chakudya wathanzi ndi dietetic.

Lero, chidwi chathu adzakhala lolunjika pa maphikidwe otsika-kalori tsiku. Mukhoza kukhala wotsimikiza kuti akhoza kukhala mu mawonekedwe, ngakhale kuwakana okha chisangalalo chakudya chokoma. Inu N'zosakayikitsa kuti mbale zakudya zingasangalatse banja lanu lonse. A zosiyanasiyana maphikidwe amalola kuti tisawononge nthawi menyu bwino olembedwa. Kukonzekera mbale kwambiri sadzatenga nthawi yochuluka ndi sikutanthauza kuti ndi luso lapadera. Chinthu chachikulu - kumbukirani kuti kothandiza ndiponso yophika chakudya ndi kiyi osati mogwirizana, komanso thanzi.

Maphikidwe tsiku chakudya zakudya kadzutsa

Chinsinsi tsiku labwino, monga ulamuliro, ndi kadzutsa wathanzi. Malinga ndi akatswiri, m'mawa chakudya pazikhalanso chakudya pang'onopang'ono. Iyo inali nthawi yaitali iwo kupereka thupi ndi mphamvu.

Oatmeal kwa m'mawa wangwiro

Pakuti yokonza chakudya wapatali, tiyenera:

• oat flakes - 50 g;
• mkaka - 2/3 chikho;
• madzi - 2/3 chikho;
• nonfat yogurt - supuni 2;
• uchi - 1 supuni;
• mchere.

Choyamba, muyenera kusakaniza madzi ndi mkaka. Izi zichitike mu saucepan. Kenaka yikani uzitsine ka mchere ndi oatmeal. Phala kubweretsa kwa chithupsa ndi kusiya simmer Mphindi 10-20. Muziganiza zina. Chonde dziwani kuti flakes lalikulu ndi coarse ndi yophika yaitali kuposa ang'ono koma panopa ndi olemera mu CHIKWANGWANI. Phala kuwola ndinso skeet natumikira ndi uchi ndi yogurt.

Komanso, oatmeal ndi excellently pamodzi ndi nthochi, zipatso aliyense ndi maapulo. Iwo, ngati n'koyenera, nthawi zonse zidzawonjezedwa kwa mbale.

Zokoma Greek omelet

Ngati mukufuna kugwiritsa ntchito maphikidwe athu tsiku lililonse, zakudya simuchedwa mbali ya moyo wanu. Kudya chakudya ndi mbale angakwanitse mazira, inu adzapereka thupi lanu ndi osati chakudya pang'onopang'ono ndi mapuloteni, komanso mavitamini ofunika ndi mme- zinthu. Pakuti yokonza tiyenera:

• Chicken Mazira - 2 ma PC.
• tomato ang'onoang'ono, dzuwa zouma - 2 ma PC.
• mafuta - 1 tsp;
• Feta tchizi kapena tchizi - 25 ga;
• kagawo mkate chimanga.

Mu Frying poto kutenthetsa supuni ya mafuta. Mazira whisk aliyense mphamvu. Tchizi ayenera kusema cubes, tomato - tating'ono ting'ono. Thirani mazira anamenyedwa mu poto, pang'ono kutukula m'mbali. Mwachangu ndi omelette kuti nthawi imene pakati, ndi pang'ono. Pa hafu chakudya semifinished kuika tchizi ndi tomato. Theka lachiwiri kuphimba kudzazidwa. Okonzeka kuloza omelet kumtunda mbale. Kutumikira ndi kagawo ya mkate.

ndi dietitians zonse liwu limodzi kuti anthu amene sachedwa kulemera muyeso, usakhale pa zakudya kwambiri. Iwo ayenera kupita pa chakudya zakudya. Maphikidwe tsiku, anapereka ife, zikuthandizani inu ndi ichi. Mphamvu zoterozo adzakhala moyo. Pankhaniyi, zimakwana sajomba ku nthawi zonse kulemera fluctuation, kukhalabe wathanzi machitidwe mtima ndi m'mimba. Tidzapitiriza kukumana ndi menyu otsika-kalori. N'zochititsa chidwi kuti akhoza zosiyanasiyana, ndi chokoma.

Kodi kuphika chakudya?

Akatswiri a zakudya amati kusinthana kwa zakudya thanzi linanena bungwe. Pankhaniyi, mudzakhala ndi nthawi yokwanira kuphunzira maphikidwe tsiku lililonse ndi yothandiza iwo.

Aulesi dumplings ndi kanyumba tchizi

Tiyenera zosakaniza zotsatirazi kuphika aulesi dumplings:

• otsika-mafuta kanyumba tchizi - 250 ga;
• limodzi dzira;
• supuni awiri a ufa;
• otsika-mafuta yogurt;
• katsabola ndi parsley.

Low-mafuta kanyumba tchizi ayenera wothira mapuloteni a dzira ufa ndi finely akanadulidwa katsabola ndi parsley. Pa kudula dostochku floured, ndi kuyala chifukwa misa mpukutu michirayo imakhala yosiyanasiyana. Aliyense wa iwo awiri akhale za 2 cm. Dulani chingwe powomba masentimita 4 yaitali. The chidebe kuthira madzi ndi kubweretsa kuwira. Billets aulesi dumplings wiritsani Mphindi 5. Muwachotse iwo pambuyo kutuluka. Kutumikira ndi yogurt zachilengedwe kungakhale.

Kuwala msuzi ndi mpunga ndi kolifulawa

Tipitirize kukhala chakudya zakudya. Maphikidwe tsiku, onetsetsani kuti monga yokonza chakudya chotentha. Pakuti msuzi izi otsika-kalori adzafunika:

• kolifulawa - 100 ga inflorescences;
• woyera mpunga - supuni imodzi;
• mbatata - 2 zidutswa;
• anyezi - ½ zidutswa;
• kaloti;
• katsabola ndi parsley.

Wiritsani mpunga mu madzi otentha kwa mphindi 15. Kuwonjezera mbatata diced, anyezi finely akanadulidwa ndi karoti grated pa grater coarse. Tsopano, msuzi ayenera kuwonjezera florets ka kolifulawa. Ndiye kusiya mbale kuphika kwa mphindi wina 5. Tumikirani msuzi akulimbikitsidwa ndi katsabola akanadulidwa ndi parsley.

mikate nsomba banja

Zakudya otsika kalori maphikidwe ndi zithunzi angapezeke lero m'magazini zambiri zoyenera kuphika, komanso pa makonde zosiyanasiyana. Kuti akonze njira lotsatira, muyenera zinthu zotsatirazi:

• fillets nsomba - 0.5 makilogalamu;
• crackers wosweka - 3 tbsp. spoons;
• mkaka kapena madzi - 125 ml ya;
• anyezi - ½ ma PC.
• dzira - 1 pc.
• nutmeg.

fillets nsomba ndi minced anyezi mu blender kapena mince. Kuwonjezera madzi Kusakaniza kapena mkaka, mazira ndi wosweka nutmeg. Salt-tsabola anawonjezera kulawa.

Stuffing kusakaniza bwino. Wetting manja ndi madzi ozizira ndi kupanga patties oblong. Mphodza mbale angathe kukhala wachiphamaso kukatentha poto kapena pang'ono madzi. Kuphika nthawi - mphindi 15.

Tipitirize kuganizira zakudya otchuka. Maphikidwe tsiku, ndi photos, oyenera chamasana wathanzi, hostesses kuthandiza kubwezeretsanso Cookbook awo.

Kum'mawa akamwe zoziziritsa kukhosi Kopezeka ma

Pakuti yokonza chakudya Gourmet, tiyenera:

• Zakudyazi mpunga - 200 ga;
• chitumbuwa tomato - 12 ma PC.
• msuzi nsomba - 1 supuni;
• madzi a mandimu mmodzi;
• . Shuga - 1 tsp;
• tsabola wowawa - 1 pc.
• manyumwa - 2 ma PC.
• nkhaka - ½ ma PC.
• kaloti - 2 ma PC.
• nthenga wobiriwira anyezi - 3 ma PC.
• nkhanu - 400 ga;
• mapira ndi timbewu - supuni 2. supuni.

Wiritsani Zakudyazi mu wambirimbiri madzi kwa mphindi 7-10. Sambani izo pansi madzi ozizira kuthamanga. Zakudyazi kuika mu mbale. Mowirikiza ndi tomato, msuzi nsomba, shuga ndi madzi laimu. Tsopano ndinu wokonzeka tsabola. Dulani phesi masamba ndi oyera kwa mbewu. Kusema cubes ndi kuwonjezera tsabola kusakaniza. Katungulume manyumwa zamkati ndi kuwonjezera saladi. Kaloti kusema n'kupanga, ndi nthenga wobiriwira anyezi - woonda mphete. Pomaliza kuwonjezera pa shirimpu Appetizer, timbewu finely akanadulidwa ndi mapira. Bwinobwino kusakaniza onse zosakaniza ndi kutumikira.

pogulitsira zakudya zimenezi adzasangalala ndi banja lanu ndi kusiyanitsa zakudya zanu chakudya. Maphikidwe tsiku sayenera wophweka kwambiri ndi wotopetsa.

msuzi zakudya

Kuphika ndi msuzi zokoma, tiyenera popanga mfundo zotsatirazi:

• mafuta - 3 supuni;
• Anyezi - 2 mitu;
• zomukopa ufa - 2 teaspoons;
• apulo - 1 pc.
• laimu madzi;
• Adyo - 3 cloves;
• ang'ono ginger wodula bwino muzu;
• mbatata - 800 ga;
• masamba msuzi - 1.5 malita;
• wofiira mphodza - 100 ga;
• mkaka - 300 ml ya;
• mapira.

Msuzi, yophika malonda awa ntchito monga gwero la mapuloteni, CHIKWANGWANI, ndi antioxidants, ngakhale zamasamba. Tiyenera kupitiriza kuyang'ana pa chakudya zakudya. The maphikidwe bwino chingatithandize kusiyanitsa menyu kosangalatsa.

Chisanadze yophika masamba msuzi kuika diced mbatata ndi mphodza. Kuphika kwa mphindi 20. Kuwonjezera nkumukhapha magawo yaing'ono apulo wobiriwira. Thirani mkaka mu msuzi. Ife AKUBWERETSANSO kuti otentha msuzi. Pa nthawi iyi, mu mafuta mpaka golide bulauni anyezi mwachangu. Kuwonjezera adyo kwa izo. Pakani pa yaing'ono muzu grater ginger wodula bwino ndi kuwonjezera kwa msuzi pamodzi ndi zazharki. Pa mapeto m'mbale kuwonjezera madzi a mandimu mmodzi. Msuzi tikulimbikitsidwa pyurirovat ndi blender dzanja. Kutumikira mbale ndi cilantro finely akanadulidwa.

chakudya zakudya

Chakudya dietetic (maphikidwe kwa tsiku lirilonse, ife tsopano kuganizira) anali kulondola, ayenera kutsatira malangizo a akatswiri. masamba, Taphunzira nsomba ndi nkhuku abwino kwambiri otsika-kalori chakudya.

Nyanja yoimba mu uvuni

Kuti pa chakudya chamadzulocho kudabwa ndi kukondweretsa banja lake, kuphika nyanja yoimba ndi fennel. mbale wozizwitsawu wolemera mapuloteni, mavitamini ndi C, chitsulo.

Pakuti yokonza zosowa:

• nyanja yoimba - pafupifupi 300 magalamu;
• mbewu fennel - 1 tsp;
• mbewu chitowe - 1 tsp;
• mbewu mpiru - 1 tsp;
• turmeric - theka la supuni ya tiyi;
• Fennel - mutu umodzi;
• Mandimu - 1 pc.
• mafuta;
• wobiriwira mapira.

Nsomba adzakhala kuphika mu uvuni pa 220 ° C. Chili ayenera kusema cubes yaing'ono. Sakanizani ndi chitowe, fennel, turmeric ndi mpiru. A chidutswa ka zojambulazo ayenera afewetsedwa mafuta. Unafalikira 1/3 chisakanizo cha zonunkhira. Kukhalabe zonunkhira opaka nsomba ndi kuziyika izo pa zojambulazo lapansi. Pamwamba pa nsomba ayenera kuika mandimu, sliced. Manga nsomba zojambulazo ndi kusindikiza m'mbali. preform ndi kuvala kuphika pepala. Total kuphika nthawi mphindi 15. Kutumikira nsomba ndi cilantro.

Monga Ukadawaona, zakudya tsiku lililonse - si vuto. Kukonzekera mbale zokoma sadzatenga nthawi zambiri, koma posachedwapa kubala zipatso.