Dinner zvakakodzera: yakanakisisa Recipes, kunyanya kubika uye kutevedzera. Chii nokuti kudya zvakakodzera kudya

Healthy mararamiro ... sei pfungwa pamutsara uyu? Kana pane mutsetse yakanaka kunobatsira kusiyanisa munhu fanatically chido chakakura nguva dzose kuva vaduku uye noutano, uye uyo asingadi pachako kurwadzisa kunakidzwa noupenyu? Chokwadi, doro, kusvuta, ndakagara mararamiro, rinopikira ramangwana rakaita akambochera purogiramu yezuva uye zvokudya akaipa nokukurumidza dzikava murwere, kunyange mhare, saka mumwe nomumwe wedu anofanira kuedza kuderedza kunaka zvokufunga kushoma. Healthy zvokudya - mumwe pakutanga zvinangwa wose akazvipira zvizere uye refu upenyu. Mazuva ano nyaya achaedza kufumura yose hurongwa simba kwete seboka, asi mumwe chete chikamu chayo. Tichazozviona, chii kwemanheru akarurama uye kana zvichibvira chokubatanidza Mukuona nezvezvokudya uye vanoda siyana vkusnyashek pamwechete, kuwana pfuma yendarama mutsetse pakati anobatsira uye zvinonaka.

Rubatso utano uye hurefu

Nokuti kutanga - zvishoma kukamura uchishandisa chokwadi. Vashomanana vomunguva yake anogona pamusoro normalized kushanda zuva, kukwanisa kushanda kusvikira shanu o'clock manheru uye kusavapo zvipingamupinyi munzira kumba, zvakadai somunhu Supermarket, kusangana neshamwari, agadzirise zvinetso zvake uye, chokwadi, makiromita akawanda kuwandisa kwemotokari mumigwagwa uye inonetesa. Zvakanaka, sei iwe unogona kubika uye kudya chete nguva kugadzirisa chisvusvuro kana chete chido womunhu pakupera zuva vaizove avete pamubhedha uye zororo. Salad uye kwapera nezvirongo, imi munoti? Kwete, handina kumbobvira ndanzwa chinhu chakadai. Reheat ari microwave Pizza uye Chinese zvokudya kubva kukurukura basa - ndizvo zvatinofanira zvorudzi panguva yokurara.

Somugumisiro, isu tiwane zvokudya kunyanyisa zara mafuta, yakawandisa macalorie, kufundumwara mudumbu, nezvinetso zvomudumbu turakiti, ropa shuga uye remafuta akawandisa. Izvi zvose rinoshandurwa mugomba zvizere bouquet kwese chero guta anogara zviratidzo: kakawanda nomusoro, kuda kurutsa, kushaya hope, nezvinetso cheya, kufutisa uye kunaka zvayo mamiriro utano. Chii chinofanira kuitwa, kuti pane kudya tiine zvokudya?

usiku chakanaka

Masikati, mumwe munhu anofanira kuita zvakawanda kuita: mumwe anoenda kubasa, mumwe ari kudzidza, apo vamwe vagare shure kumba. Vamwe mushure "fanira chirongwa" anogona kupinda kwako unodziya dendere makadzikama wobva kuita chinhu, uye mumwe chete muchiroto zvinonhuhwira hope. Zvinhu, vana, repamba nyaya - asi kana munhu aine zvidzidzo shoma, izvo kupedza kilocalories ako anokosha? Ndokusaka mumwe nomumwe wedu hakuna chete musimboti izvo kuti kutsanangura kuti zvokudya wakasimba vakawanda uye kunyanya kodzero chisvusvuro.

Kuva vakakodzera uye matsva ari mangwanani, zvakakosha kurara zvakanaka usiku, uye napamberi kuti anowanzoita kudya manheru. Nezvezvokudya, bloggers kushandisa utano mararamiro, uye chete navose imbwa akadya nyaya iyi, vanoti kuti kwemanheru inofanira fanira. Inogona kuva akasiyana-siyana madhishi Chikurukuru, kuti vakanga chiedza, kwete kukwirira-mafuta uye digestible. Saka, chii nokuda kwevaakanga zvakakodzera kudya kunovaka?

• hove, hove kana nyama kudya;

• miriwo, asi avo mhando kuti ane zvakawanda makabhohaidhiretsi, zviri nani kuti "kwete" (mbatatisi, makarotsi, bhitiruti);

• dheri zvigadzirwa.

Maererano dzemunharaunda kuti munhu asingatendi zvinoenderana zvachose kudya uye kwete nyanzvi mutambi, nokuti kudya unofanira uchapedza anenge 300 kcal (250 - 350 varume - navakadzi). Zvikamu zviviri muzvitatu zviri pamusoro mundiro - ndiwo muriwo, kwete avo chete kuti dzave kupisa zvakaipa, asiwo matsva. Other - mapuroteni kuti yehuku, tsuro, nyama kana hove. Notumwe, serimwe rinogona kutsiva mapuroteni dzemhuka mavambo, ndiko musoro chisarudzo.

chisvusvuro 18+

Nokuti vaya vakasiya mauto mushure trudobudnya uye mweya anoda rudo uye kupemberera, unofanira kunyatsofunga chaizvo kufunga kuburikidza yenyu yakarurama chisvusvuro. Nokukakavara pamusoro siyana zvigadzirwa kuti kuwedzera chido zvebonde varume nevakadzi kucharamba, asi zviri pachena rikaratidzwa kubudikidza emakore uye zvikuru vaneshungu vakaroorana zvinhu zvichaita shongedza chero aiitwa, hapangagoni kuva nechokwadi.

Hwaro kudanana kwamanheru kunofanira zvose zvakafanana mapuroteni, asi kuti vabudirire zvinozoita hwatakanga zvakawanda Spice Spicy miti zvekumwe, dziri vadyidzani mu vzbudorazhat inopisa manzwiro. Fresh muriwo (somuenzaniso, imwe Salad pamusoro tomato wemagaka, celery), pamwe chete nemiriwo siyana (cilantro, parsley, parsnip uye Basil) uye akapfava chizi - ichi ndicho chisvusvuro yakarurama. Recipes ave nyore, zvokudya zviri nani kubika pamusoro bvunzurudza kana bheka muchoto. Pashure anoravira ichi Yummy, murume haagoni kukundikana kutenda chaunofarira culinary Paaidzidzisa kuti manheru inofadza uye usiku.

We kudya nevana

Vana chisvusvuro chinguva zvakasiyana mukuru. Kids uchapedza zvakawanda simba masikati, ivo vanokura, kutarisana zvikuru mupfungwa kuchikoro, akasiyana zvikamu. Izvi hazvirevi kuti vanogona zvokudya zvokudya zvisingavaki muviri, asi vanaamai vanofanira kuedza kuita zvinovaka chisvusvuro uye zvakasiyana-siyana.

Delicious saradhi kana yakabikwa muriwo pamwe nyama, muriwo, meatballs, Casserole kana Pudding - kukuru zvinonaka uye utano zvokudya duku Gourmet. Uyezve, rinobatsirawo uye rinoita zvinodiwa muviri wemwana, kugadzirira ndiro zvakadaro nokukurumidza uye nyore nyore.

Chisvusvuro: kwakakodzera kana utano?

Tsika kufutisa uye shoma upenyu anotarisirwa - chinhu nayo kubata zuva nezuva kuti vanachiremba pose. Sezvingatarisirwa nyanzvi ose inoomerera pachake nzira yaro uye zvinoreva kuti tinorwisana yokufutisa uye achiporesa muviri womunhu, vanoda kudya. Vamwe vavo tanyanyisa, uye mukutsvaga anokurumidza migumisiro vatengi vavo 'kusvibiswa rotonhorera "uye saka shaky muviri, akatendeuka vanhu varwere vavo nokusingaperi.

mabhuku kushandiswa zvizere zvokudya uye ekunyebera mabasa hunovimbisa anokurumidza uremu uye normalization kugaya wokumwe uye mibvunzo nzira. Asi tinofanira kunzwisisa kuti chakaipa nokushanda kwenhengo dzomuviri hunosanganisira kushandiswa munhu kwete chete mapuroteni kana makabhohaidhiretsi, asiwo mafuta, mavhitaminzi uye zvicherwa. Haabatanidzi kubva zvokudya chero rokuti anogona, asi chete kwenguva pfupi, nokuti mumwe chezvinonhuwira kudya kana yoga simba nerubatsiro haana chinhu chokuita nepfungwa uye hwakasiyana-siyana. Kudya kwakakodzera chisvusvuro - ichi hakusi chinhu cakes on the kuti Buckwheat kana girazi pasi-mafuta yogati, uye zvakajairika kudya ine mwero sezvamunoita kuitika mapoka akasiyana ingredients.

muromo

Imwe ngano, zvichiita zvechizarira kukiya haisi zvokuti muromo sezvo firiji, uye pamwe pacho vose womukicheni makabhati - mutemo unorambidza zvokudya pashure matanhatu. Desperate dieters kubata nayo chete kuti vamwe vavo maminitsi gumi pamberi nhanhatu ari manheru mweya kuzvimbirwa pamusoro zvakakanyiwa namafuta matapiri chicken chakabikwa mayonnaise, uye nokuda dhizeti anogona kuuraya hafu Prague keke. Sad Zvinoguma kukura kilos nedanda rechikero Kutenderera uye anokudza mbongoro uye muchiuno.

zvidzidzo Recent dzinoratidza kuti kudya munda nhanhatu sezvinobvira, chikuru chinhu pano - kutanga kubva nguva warara. Kubva awa "H" vanofanira kutora maawa 2-3 uye kurara zvachose, unogona kutenga kunwa girazi kefir kana yogati pastries, ramera kana chipiriso inonaka mishonga tii nouchi. Ichava nzira huru dhizeti kana pakati pemabhanzi kuti vari nani kumbosiyiwa kusvikira nguva nani, kureva kusvikira mangwanani.

udye zvakanaka

Saka, tiri nematambudziko chairo: kudya zvakanaka (chisvusvuro). Recipes anoumba Muterere nokuda vhiki, zvakanyorwa muchidimbu, asi kunzwisisa kugadzirira uye mugwara vachakupai.

1. The klassiske muriwo nyemba. To kubika munoda chaizvo bhajeti uye zvinowanikwa chero nguva yegore mazita zvigadzirwa (nembatatisi, makabheji, makarotsi, hanyanisi, zucchini, konifurawa, girini pizi). Nokuti muto, omesa suit vanosendamira anovava ruomba, dzenyu nemiriwo kufarira uye zvinonhuwirira, domatisi mumuto kana muto. Cooking ndiro chete kuipa: miriwo vakagezwa vakachena, chiwondomoke kupinda cubes kana rinoparadza uye simmer kusvikira munyoro, ruomba mumuto nemiriwo matsva nani kuwedzera pakupedzisira, kwemaminitsi 10 vasati kushumira.

2. Spicy chicken mupunga. Cook vari zano kugadzirira dhishi ichi pachine, asi, kubika nyama, marinate nawo orenji muto, Mutakura uye munyu mangwanani uye madekwana, bikai mupunga uye furaya pamusoro soro kupisa huku. Just regai kushandisa mafuta akawandisa - mamwe mafuta tisingafaniri.

3. Fish. Pano nzvimbo fungidziro chete risingaperi, chigadzirwa ichi inogona chakabikwa muchoto (zviri nani kutora siyana fatter) kana kubika kubva cutlets, akashanda pamwe yakabikwa kana kubikwa matapiri. Fish cutlets nani kugadzirira hovea, iyo vakapfuura nyama mukuyi, nezvokudya zvakakangwa mu mondo nehanyanisi. Aifanira kuwedzera zvizhinji pre-Fried grated twakadai, zai, munyu mhiripiri uye. Patties vari zvakakanyiwa namafuta ari svikiro kupisa kumativi ose (anenge 5-7 maminitsi).

maturo kuedza

Hazvinei zvakadini takaedza kurerutsa kwemanheru, asi muviri kunoda imwe gadziriro, izvo zvinosanganisira kwete chete kwemasikati dzose uye kudya, asi kudya kwemangwanani, uyewo anobatsira nezvikafu zvishoma. Kubva zvokudya zvinofanira haabatanidzi chero njodzi uye chakaita zvokugadzirwa Goodies, dzichiritsiva navo nemichero yakaomeswa, nzungu, nechipiriso mbariro. Mangwanani vanofanira pripadat nhamba mukuru macalorie, kwemafuta uye makabhohaidhiretsi kudyiwa masikati, saka ivo achapa simba kubudirira uye hazvizononoki muchimiro mafuta muviri pamusoro padumbu, hudyu uye muchiuno.