Maphikidwe kadyedwe. Healthy zosankha sabata

Thanzi anali amphamvu, ndi kumva pakufunikira kuti ndi moyo wathanzi. Zimenezi ndi wosatsutsika. Kuti mulinso mfundo "moyo wathanzi"? Chokana makhalidwe oipa? Inde. Zonse masewera olimbitsa thupi? Komanso zolondola. Koma kugwirizana china chofunika mu unyolo zomveka ndi kudya zakudya zopatsa nthanzi. Ndi lingaliro ili tikambirana chiyani m'nkhani ino. Kuyambira lero owerenga muphunzira mmene kulenga menyu moyenera maphikidwe chakudya thanzi kwa banja lonse. ntchito zimene zingakuthandizeni kuti zakudya zanu si zokoma, komanso zothandiza kwambiri kwa chamoyo.

Kodi kuyamba kadyedwe?

Menyu (maphikidwe) kwa sabata - izi ndi sitepe yoyamba mu kusintha chakudya wathanzi. Ziyenera kukhala pa mlungu uliwonse. The masiku asanu ndi zakudya pazikhalanso zonse zofunikira kugwira ntchito yachibadwa mbali thupi. Pakuti mayiko, chonde kulenga kope mungapezeko kulemba zonse zofunika: zakudya tsiku, kuphika maphikidwe chakudya wathanzi, mndandanda wa katundu chofunika ndi calorie Gome lawo.

Menyu yolondola: ndichiyani?

Chokoma ndi thanzi (maphikidwe Adzaperekedwa pansipa) zambiri imakhala ndi zisanu nthawi chakudya kudya. Pa chakudya, ndi thupi ziyenera kudzazidwa ndi chakudya pang'onopang'ono, zimene zimapereka mphamvu kwa tsiku lonse. Izi zikhoza kukhala chidutswa cha bulauni mkate ndi batala, monga chimanga, tiyi ndi uchi. Nkhomaliro (akamwe zoziziritsa kukhosi) - nthawi imeneyi phwando zipatso kapena masamba saladi. Chakudya ayenera kukhala chakudya koma wolemera. Pa nthawi iyi ya tsiku muyenera kudya zakudya zomanga thupi ndi mafuta pang'ono ndi chakudya. menyu ingakhale monga msuzi, nyama yophika kapena patties steamed masamba, zipatso stewed kapena tiyi unsweetened. Mu masana (masana tiyi) tikulimbikitsidwa madyedwe a mkaka ndi zipatso. Chakudya sayenera zimamuchulukira m'mimba chakudya katundu. Pa nthawi iyi ya tsiku muyenera kudya pang'ono mafuta masamba, mapuloteni, chakudya. Zakudya chingakhale nsomba yophika, nyama, steamed, stewed zipatso. More mwatsatanetsatane wathanzi maphikidwe chakudya cha sabata kukambirana pa gawo la pafupi.

breakfasts

Oatmeal ndi zouma zipatso

100 ga flakes oat lembani makapu awiri madzi ndi kuika kuwira. Wiritsani preform pafupifupi 10 Mphindi. Pre-zilowerere madzi otentha pa ochepa osiyana zouma zipatso (apricots, zoumba prunes). Kukhetsa madzi kwa iwo ndi kulowa chisokonezo pa chomaliza kukonzekera. Kuziziritsa mbale. Pamaso ntchito, kuwonjezera uchi pang'ono kuchitira.

Buckwheat phala ndi mkaka

kapu theka la groats buckwheat, nadzatsuka ndi kutsanulira magalamu 200 a madzi. Kubweretsa kwa chithupsa ndiyeno simmer pansi pa chivindikiro kutsekedwa kwa mphindi 15. Kenako, kutsanulira mu lalikulu galasi preform 1 mkaka. Mbale zo kwa mphindi wina 5 ndi zimitsani. Perekani phala Brew. Yikani 1 yaing'ono supuni ya shuga ndi chidutswa cha batala.

Omelette ndi masamba

Anyezi, belu tsabola, zukini, tomato, woyera
ndipo tichotse mbewu. Dulani masamba onse mu tiziduswa tating'ono ting'ono. Mwachangu iwo mu mafuta. Brown uta choyamba, ndiye kuwonjezera kwa sikwashi ndi tsabola. Atsopano anamuyika phwetekere. A simmer parison kwa pafupifupi mphindi 10. Whisk mazira ndi mchere ndi kutsanulira pamwamba pa masamba. Mwachangu ndi omelet pa moto pang'onopang'ono mbali imodzi, ndiyeno mungaimitse kwa ena. The yomalizidwa mbale kuwaza ndi ya parsley mwatsopano ndi katsabola.

Nsomba zophikidwa phwetekere msuzi

Zidutswa za mlamba, tilapia kapena m'nyanja zikuluzikulu ndi mchere ndi tsabola pang'ono. Kutenthetsa mafuta mu Frying poto ndi mwachangu ndi magawo a phwetekere pa izo. Thirani mmodzi mawonekedwe wosanjikiza kwa tomato mu uvuni ndi mchere iwo. malo Top zidutswa nsomba. Kuwaza iwo ndi ya parsley akanadulidwa. The tomato otsala kuvala nsomba. Timavala wowawasa kirimu pamwamba, kuwaza ndi tchizi grated. Salt ndi mbale tsabola. Ikani mawonekedwe mu uvuni, mkangano digiri 180. Kuphika nsomba kwa mphindi 40.

Dzungu phala ndi mawere

200 ga mapira rinsed ndi kuchotsa mu poto. Ndi dzungu (300g) kuchotsa peel ndi kuchotsa mbewu therefrom. Dulani masamba zamkati mutizidutswa tating'ono ting'ono ndi kuika mu mapira. Thirani mankhwala magalamu 200 a madzi otentha, kuwonjezera mchere ndi kuvala moto. Pambuyo otentha, kuchotsa mbale ku izo chithovu chivundikirocho. Pa moto wochepa asanduke nthunzi madzi. Pambuyo kuthira mu chiwaya cha mkaka otentha. Mbale kuphika kwa mphindi ina 10 ndi zimitsani. Pamaso pa ntchito nsima owazidwa shuga.

tchizi casserole

Maphikidwe wathanzi zakudya ayenera zigwirizana wa mbale zochokera tchizi. Kodi kuphika wathanzi ndi chokoma pudding mu icho, tikuphunzira chiyani pa mawu a. Mu mbale, kusakaniza mwatsopano tchizi kapena kanyumba tchizi (400 g) ndi semolina (2 lalikulu spoons) ndi shuga (3 chachikulu spoons). mankhwala amenewa kuwonjezera 1 dzira. Mwatsatanetsatane osokonezeka. Pansi pa mawonekedwe mankhwala ndi mafuta ndi kuwaza ndi breadcrumbs. Ikani mu kwambiri a mankhwala ndi yosalala. Top akusowekapo mafuta kirimu. Kuphika casserole mu ng'anjo pa kutentha osiyanasiyana madigiri 200 40 Mphindi.

Masangweji ya mkate wholemeal ndi nyama, masamba ndi tchizi

Magawo a chakudya mopepuka kilned mu toaster a. Mu mbale, kusakaniza mafuta kanyumba tchizi (200 g), nyanja mchere. Ichinso thawed ndi kuika chimanga chisanadze yophika ndi nandolo. Amadyera kuwaza ndi kutsanulira mu curd ndi masamba misa. Kusema magawo ka yophika nkhuku, Turkey. Sakanizani onse zosakaniza. Pate Kufalitsa magawo mkate.

mbale zonsezi wachinsinsi monga "zakudya ndi thanzi labwino". Kadzutsa, maphikidwe kuphika chimene inu ankaona adzakhala chokoma ndi wathanzi chiyambi mpaka tsiku anthu onse wamkulu wa banja ndi ana.

Chakudya: akamwe zoziziritsa kukhosi vitamini

Kotero kuti thupi lizigwira ntchito zake bwino, m'pofunika ankatunga mphamvu zake ndi zakudya wathanzi mozungulira 10 madzulo. Kuti atha kutumikira ngati akamwe zoziziritsa kukhosi pa nthawi ino? Taganizirani zimene mungachite asanu ndi awiri zotheka kadzutsa chachiwiri:

1. Apulo, peyala, quince.
2. A ochepa zouma apricots, zoumba.
3. Yogurt kapena curd.
4. Mtedza.
5. Mwatsopano kaloti grated ndi apulo.
6. A kagawo ya tchizi.
7. Mphesa.

Mitundu ya mbale choyamba

Lenten msuzi

700 ga sauerkraut, 2 tbsp. L. wa masamba mafuta 100 ga madzi mu mphika mix. malo Ake mu uvuni ndi kuphika kwa maola 2 pa madigiri 130. Bowa wiritsani ndi kupsyinjika. Mwachangu anyezi ndi kaloti, ndi pambuyo pawo, kuwonjezera bowa. Simmer masamba ndi bowa kotala la ola ndi kutsanulira workpiece mu mphika kuti kabichi. Sakanizani onse zosakaniza ndi kusiya adzapatsa. Wiritsani bowa msuzi. Iwo Choka masamba workpiece. Mchere ndi tsabola kulawa mbale. Simmer msuzi kwa theka lina la ora pa moto wochepa. Kuwaza mbale ndi greenery.

bowa msuzi

Mu mpendadzuwa mafuta mwachangu anyezi magawo ndi bowa. Nkhuku msuzi chithupsa mbatata. Yikani bowa ndi msuzi anyezi. Wiritsani mbale mphindi 10-15. Part wa kuda madzi ndi kulemera mankhwala pogaya blender. Ngati ndi kotheka pokha msuzi. Salt msuzi kulawa, kuwaza ndi zitsamba.

msuzi masamba

Kuyang'ana mudziwe "chakudya Healthy ana"? Maphikidwe wa mbale choyamba, anapereka m'munsimu, lidzayenere inu mwangwiro. Soups, yophika malinga ndi iye, kukhala osati zokoma, koma wokongola, chifukwa membala masamba awo zokongola.

Wiritsani nkhuku msuzi. Ndi kuika mbatata, diced. Mu mafuta mwachangu anyezi, tsabola lokoma ndi karoti. Pamene mbatata ndi ankaphika, kuwonjezera msuzi atsopano nandolo wobiriwira ndi masamba kwa poto. Bweretsani otentha mbale osinthasintha. Kuwaza amadyera msuzi, nyengo ndi mchere kulawa.

makutu

Njira wathanzi kudya maphikidwe simungakhoze kuchita popanda ngati mankhwala wapatali, ngati nsomba. Tikupereka inu kuphika zokoma ndi wathanzi msuzi.

Kuchapa kung'ambidwa ndikutsukidwa nsomba mitundu otsika-mafuta mu kuchuluka kwa 1 makilogalamu (ruff, nsomba, burbot), kuphika mpaka anachita. Ndiye kuchotsa izo kwa msuzi. Zingabweretse madzi ndi kamodzinso kuvala moto. Ndi kuwonjezera mbatata, anyezi ndi kaloti. Pamene masamba wiritsani, kutsanulira ochepa mapira kutsukidwa. Simmer msuzi mpaka okonzeka. Nsomba lopanda mafupa ndi kuchiika msuzi. Wiritsani msuzi ndi zimitsani. Kutumikira ndi amadyera.

borsch

Mu msuzi otentha kuika Beets, kudula mu n'kupanga, ndi mbatata - diced. Mu mpendadzuwa mafuta mwachangu phwetekere refueling wa anyezi, karoti ndi tomato. Pamene masamba mu mphika atsala pang'ono, anawaika ya mnofu kabichi. Wiritsani msuzi kwa mphindi 10. Pomaliza, kuwonjezera mavalidwe ndi zitsamba. Kutumikira wowawasa kirimu.

Msuzi ndi mphodza

The mphodza osambitsidwa ndi chisanadze ankawaviika kutsanulira mu madzi kapena katundu otentha. Wiritsani izo kwa theka la ola. Kenaka yikani mbatata mu saucepan. Payokha kutsatira karoti yokazinga ndi anyezi. Pamene mbatata ndi ankaphika, kutsanulira mu masamba msuzi kwa poto. Wiritsani msuzi ndi kuchotsa kwa kutentha. Mchere, tsabola ndi zitsamba, kuwonjezera kulawa.

Kirimu a kolifulawa

Mu mphika zozama mwachangu anyezi. Kuti izi, kuwonjezera pa kolifulawa ndi chikho theka la madzi. Simmer kwa mphindi khumi ndi zisanu. Kenako kutsanulira turmeric ndi kuwonjezera madzi akamavutika. Mbale simmer kwa mphindi wina 10. Kenako, aphwanye lonse mankhwala misa blender.

mbale Main

Maphikidwe chakudya wathanzi, ndicho mbale yaikulu, ayenera zigwirizana zakudya zomanga thupi - nyama kapena nsomba. Izi zikhoza kukhala chidutswa cha mankhwala yophika ndi steamed. N'zotheka kuchita preform therefrom monga cutlets kapena meatballs. Nyama n'kofunika kugwiritsa ntchito mitundu otsika-mafuta: nkhuku, Turkey, ng'ombe, kalulu. Makonda kuperekedwa kwa nsomba Pike-nsomba, mullet, nsomba, ershu.

madzulo akamwe zoziziritsa kukhosi

Masana, pamaso chakudya akadali kutali, muyenera kuchita pogulitsira zakudya pang'ono. Zimakhala zigwirizana wa mankhwala zotsatirazi (mmodzi wa iwo):

1. Kefir, yogurt.
2. Masamba saladi.
3. Komatu.
4. Zipatso saladi.
5. Zouma zipatso.
6. Bun.
7. Chakumwa chamkaka.

Healthy chakudya: chakudya (maphikidwe)

Zisanu ndi ziwiri zimene mungachite zosavuta, koma pa nthawi yomweyo anapereka chakudya chopatsa thanzi.

1. Meatballs steamed.
2. Zamasamba pilaf.
3. Yosenda mbatata.
4. Wophikidwa biringanya.
5. Buckwheat phala.
6. Steamed masamba.
7. Nyemba puree.

Pomaliza

Maphikidwe anapereka m'nkhani ino kungathandize chakudya chanu ndi zothandiza, ndi chokoma. Izi options mbale chitsanzo chabwino mlungu menyu. Mukhoza kusintha kuti kukonda kwanu. Chinthu chachikulu ndi kumamatira njira kuphika ndi kokha kudya zakudya zathanzi. Ndiyeno iwe ndi apabanja ako onse adzakhala ndi thanzi labwino, ofotokoza mokondwera.