Zosambira mwamsanga nthawi yomweyo: maphikidwe ali ndi zithunzi

Zakudya zabwino pa nthawi ya kusala ndi ntchito yovuta. Koma n'kofunika kwambiri kuti chakudya chisangalatse kokha, komanso chitetezo! M'nkhaniyi, tidzakuuzani momwe mungakonzekerere chakudya chokoma chokoma mofulumira.

Kwa iwo omwe ali mofulumira

Smoothies ndi njira yodabwitsa komanso yokoma kwa anthu omwe nthawi zonse amasamuka. Chakumwa cha chipatso chatsopano chidzakuthandizani kuyamba tsiku latsopano ndi chisangalalo chabwino. Kodi mungaphike bwanji mwamsanga?

• Fruity smoothies - pokonzekera mukufunikira mango, nthochi, tizilombo tating'onoting'onoting'ono ndi timbewu timbewu timbewu timbewu tambiri. Zipatso kusamba, peel, kudula tizidutswa tating'ono ndi whisk ndi blender. Onjezani ginger ku zakumwa (kulawa) ndi kukongoletsa galasi ndi timbewu timbewu.
• Orange smoothies - kumwa madziwa, kupanga maapulo awiri, kaloti zitatu ndi chidutswa chimodzi cha madzi a ginger. Pambuyo pake, sunganizani ndi lalanje limodzi ndi nthochi ziwiri ndi blender.
• Smoothies ndi timbewu - sakanizani kiyi zitatu, apulo umodzi, nthochi imodzi ndi timbewu timodzi timodzi timene timagwiritsa ntchito blender. Onjezerani ku zakumwa ziwiri supuni ya mandimu ndi uzitsine wa sinamoni.

Masangweji a masamba

Mkate wathunthu wa tirigu ndi masamba atsopano zimakupatsani nyonga ndikuthandizani kuyamba tsiku ndi chisangalalo chabwino. Phunzirani kuphika mwatsatanetsatane mofulumira, ndipo mukhoza kusunga nthawi ya ntchito zina zammawa.

• Biringanya ndi zukini kudula mu mugs, mchere ndi mwachangu kuchokera mbali ziwiri mu Frying poto mpaka golide bulauni. Tomato ndilinso magawo.
• Kufalitsa chidutswa cha mkate ndi msuzi uliwonse wa masamba kapena masamba a caviar, ikani chidutswa cha biringanya. Apanso, perekani pamwamba pake ndi msuzi, ikani sikwashi. Gawo lotsiriza ndi masamba a msuzi ndi phwetekere.
• Konzani masangweji mu microwave ndikutentha.

Masangweji othandiza

Kuti mukonzeke chakudya chamasana mwamsanga, mufunika:

• Gwirani mulu umodzi wa mafuta alionse ndi supuni ya tkemali, maiko anayi a maolivi, mchere ndi tsabola.
• Kagawo kakang'ono ka peikon peel ndi kudula mu magawo oonda. Musaiwale kuti mchere ndi kuwaza ndi mandimu.
• Tengani chokopa chachikulu chophwima, chekeni, muchigawani ndikukhala ndi magawo oonda. Zidutswa izi ziyenera kutsukidwa ndi mandimu.
• Dyani nyemba zouma , kenako mudule.
• Mkate wouma mumphwanyachi kapena poto. Apatseni kagawo kamodzi ndi msuzi, kenaka ikani supuni pa iyo, kenako tomato ndi daikon. Tsekani sandwichi ndi chidutswa chachiwiri cha mkate ndikuchigwiritsira ntchito patebulo.

Lenten kadzutsa. Saladi Maphikidwe

Zamasamba ndi mabwenzi abwino kwambiri a iwo omwe adasankha kusala. Komabe, chakudya cha m'mawa chiyenera kukhala chokhutiritsa mokwanira kuonetsetsa kuti ntchito ikuyenda bwino tsiku lonse. Choncho, saladi ya m'mawa iyenera kukhala ndi mapulogalamu, komanso chakudya chokwanira. Yesani kudya kadzutsa. Maphikidwe a saladi omwe timapereka pansipa:

• Zipatso za saladi - peel ndi peel atatu mandarins, ndikudula mzidutswa. Dulani masiku khumi m'magulu. Apple peel ndi chidutswa. Muzu wa ginger (kulawa), kuyeretsa ndi kugaya. Kuphika msuzi, wiritsani madzi pang'onopang'ono mwachangu, ikani ginger, peppermint mkati mwake ndi kuwonjezera madzi a zipatso (200 ml). Ikani msuzi kwa mphindi khumi pa sing'anga kutentha, ndiyeno muyeseke ndi sieve. Sakanizani zosakaniza zonse mu saladi ndi nyengo ndi kuzikonzekera.
• Msuzi wa masamba ndi avocado - kudula phwetekere mu magawo oonda, nkhaka imodzi ndi mnofu wa supuni imodzi m'magazi, khulani mulu umodzi watsopano. Ikani masamba a letesi, kenako muzisakaniza ndiwo zamasamba, zomwe ziyenera kukhala chisanadze mchere, tsabola ndi kutsanulira madzi a mandimu. Mipate iwiri ya mkate imayanika mu chotokosera ndipo imapereka saladi. Ngati mukufuna, onetsetsani kuti muzisakaniza ndi kusakaniza ndiwo zamasamba.

Chakudya chachakudya cha ana

Ngati mwana wanu amatsatira malamulo okhwima a mpingo, ndiye kuti ntchito yanu ndiyo kuphunzira momwe mungakonzekerere chakudya cham'mawa chamakono komanso chokoma. Maphikidwe, omwe tipereka pansipa, adzakuthandizani kukulitsa zakudya za ana:

• Manna phala pa madzi a kiranberi - piritsani galasi ya cranberries yatsopano kapena yachisanu ndi matope ndikuwongolera madzi. Thirani zipatso ndi magalasi anayi a madzi, kuphika maminiti ochepa ndikudutsa kupyolera mu sieve. Mu chifukwa msuzi, kuwonjezera shuga pang'ono ndi wiritsani. Kufalitsa galasi imodzi ya semolina cranberry madzi ndi kuphika mu madzi mpaka okonzeka.
• Vitamini fritters - kabati theka ya zukini yaying'ono ndi imodzi yamapulo apulo pa grater yaikulu. Mu mbale, sakanizani supuni zinayi za ufa ndi madzi, mchere, kuwonjezera soda pang'ono. Gwiritsani ntchito zopangira zonse ndikuphika zikondamoyo mu poto yophika kuchokera ku mtanda.
• Saladi ndi tofu - hafu yaing'ono ya anyezi kudula mphete, magawo 100 a tofu, nkhaka ndi tomato kudula mu cubes. Dulani maolivi angapo mu mphete. Kuti mupange mafuta, onjezerani supuni imodzi ya soya msuzi, mafuta pang'ono a azitona ndi madzi a mandimu. Gwirizanitsani zinthu zonse ndikupangira saladi ndi mikate yonse ya tirigu. Tchizi tofu ndi gwero la mapuloteni, omwe ndi ofunika kwambiri kwa thupi lokula. Choncho, yesetsani kuphika chakudya pamaziko a mankhwalawa kamodzi pamlungu.

Monga mukuonera, kusala kudya mofulumira kungakhale kosiyana komanso kosangalatsa.

Kudya zikondamoyo

Zakudya zam'mawa zimenezi sizimangokondedwa ndi ana okha, komanso ndi anthu akuluakulu. Zokwanira zosiyanasiyana zidzakupangitsani kusala kudya (maphikidwe ndi zithunzi pansipa) zosiyana ndi zokoma kwambiri. Pofuna kukonza zikondamoyo muyenera kuchita izi:

• Sakanizani theka la kapu ya madzi apulo ndi supuni ziwiri za masamba a masamba ndi spoonful shuga.
• Pang'onopang'ono ikani mu mtanda umodzi wa galasi la sapted buckwheat ufa ndi theka galasi la tirigu, komanso soda.
• Sungunulani mtandawo kuti mukhale wosasinthasintha, onjezerani sinamoni yaying'ono ndi vanila.
• Fry the pancakes mu mkangano woyaka frying mpaka golide bulauni.

Kudzala zipatso, zipatso kapena jams kudzakuthandizani kuti muzidya chakudya chamadzulo. Lenti Lalikulu liyenera kukhala kwa inu nthawi yowala, osati kukhumudwitsa. Ngati mwasankha kupanga yisiti zikondamoyo pamadzi popanda mazira, akhoza kutsegulidwa patebulo ndi bowa, mbatata kapena kabichi.

Oatmeal ndi zipatso

Pangani zakudya zowonongeka mofulumira tsiku ndi tsiku mutha kuthandiza phukusi. Kuti mukonze mbale yabwino komanso yokhutiritsa, muyenera kutsanulira madzi ndi madzi otentha ndipo pakapita mphindi zochepa muziwonjezera mtedza ndi zipatso (apulo, nthochi kapena citrus).

Tikuyembekeza kuti nthawi yopuma, maphikidwe ochokera ku zithunzi zomwe tazisankha, zidzakuthandizani kupanga masewera tsiku lililonse la sabata.