Omelette na Grik na tomato na Feta cheese
2 òkè
Nkwadebe: minit 10
Nkwadebe nke uzommeputa: 4-6 nkeji
Ọ bụrụ na oge na-aga ịpị, kama omelette esi na-esi na-esi na-esi na-esi na ya eme ihe, na-ejikọta àkwá na spatula ma ọ bụ obere osisi. Nsen bụ ezigbo ihe na-enye protein dị elu, 4 g nke dị n'ime akwa dị ọcha. Oliv mmanụ maka frying; Ndị na-edozi nsen 6 buru ibu; 1/2 teaspoon fatịlaịza oregano; 1/2 iko ọhụrụ tomato, diced; 1/2 cup paprika akwụkwọ ndụ akwụkwọ ndụ, diced; 2 tbsp. spoons nke chi mmiri Feta cheese; nnu na ala oji.
Nkwadebe nke uzommeputa:
Gwunye mmanụ olive nnukwu nnukwu frying pan ma kpoo ya n'elu okpomọkụ. Whisk akwa ọcha na oregano. Wunye ngwakọta ahụ n'ime ite frying ma sie nri maka minit 3-5 (ruo mgbe ndị na-edozi ahụ na-eghe eghe), na-eji spatula, na-ebuli Omelet ma na-atụgharị pan nke frying ka ọ bụrụ na protein dị na ala. Tinye otu ọkara nke tomato omelette, cheese paprika na Feta. Iji spatula, kpuchie akwụkwọ nri na cheese na ọkara omelet. Oge na nnu na ose na-atọ ụtọ, belata omelet n'ime akụkụ 2 ma jee ozi. Ihe oriri na-edozi otu akụkụ (1/2 omelet): 30% abụba (3.6 g, 2 g abụba), 20% carbohydrate (5 g), protein 50% (14 g), 1 g fiber, 97 mg calcium, 1 mg ígwè, 347 mg sodium, 109 kcal.
Quinoa salad na shrimps na sesame mmanụ
4 servings
Nkwadebe: minit 10
Nkwadebe nke uzommeputa: minit 10
Quinoa bụ naanị mkpụrụ osisi zuru oke nke ndị na-edozi protein ma nwee ihe niile dị oké mkpa amino asịd. 1 iko raw quinoa; 450 g nke ihe a na-eme ka ọ bụrụ nke a kpara akpa; 1 odo ma ọ bụ ọbara ọbara ụtọ ose, peeled na bee n'ime cubes; 3 tbsp. spoons nke chopped coriander; 2 obere osisi chopped nke green onions; 2 tbsp. spoons nke osikapa mmanya mmanya; 1 tbsp. otu ngaji nke mmanụ sesame; nnu na ala oji.
Nkwadebe nke uzommeputa:
Na ntanye saucepan wunye quinoa na iko mmiri abuo, gbanye ọkụ ma wetara ya obụpde. Belata okpomọkụ, kpuchie ya na mkpuchi na esi nri maka nkeji iri, ruo mgbe mmiri niile na-etinye aka, na croup agaghị esi na ya. Wepu ya na kpoo na ihe ndi ozo. Oge na nnu na ose oji na-atọ ụtọ. Ihe oriri na-edozi ahụ na-eri: 21% abụba (6 g, 1 g abụba), 44% carbohydrate (31 g), protein 35% (25 g) 4 g eriri, calcium 40 mg, 3 mg iron, 199 mg sodium, 281 kcal.
Chicken na curry, osikapa aja aja na peas
4 servings
Nkwadebe: minit 10
Nkwadebe nke uzommeputa: minit 15
Anụ anụ ọkụkọ bụ ezigbo isi iyi nke protein bara uru, osikapa agba aja aja bara ọgaranya na vitamin B, na ude mmiri nwere calcium nke na-ewusi ọkpụkpụ anụ. 2 teaspoons mmanụ oliv; 1/2 iko nke yabasị, diced; 2 cloves nke galik extruded; 1h. otu ngaji nke ginger ginger nke oma; 450 g ara ara na-enweghị nku na bee, bee n'ime iberibe 2.5 cm n'ogo; 2 teaspoons nke curry ntụ ntụ; 1/2 tsp ala kọfị coriander; 1/2 teaspoons nke nnu; 1/4 tsp ground black ose; 1 cup broth unsented broth; 2 iko nke raw aja aja osikapa; 1 iko nke peas green green; 1/2 iko obere abụba utoojoo ude; 2 tbsp. spoons nke chopped green eyịm.
Nkwadebe nke uzommeputa:
N'ime nnukwu ihe na-adịghị na osisi frying, kpoo mmanụ n'elu okpomọkụ. Doo eyịm, garlic na ginger na fry maka nkeji 2. Tinye anụ na ighe maka ihe dị ka nkeji 3 ruo mgbe ọ ga-agba ya gburugburu. Tinye curry, coriander, nnu na ose ojii ma jikọta nke ọma. Gbakwunye efere ọkụkọ ma wetara ya obụpde. Belata okpomọkụ na esi nri maka minit 10 - ruo mgbe ọkụkọ dị njikere. Ka ọ dị ugbu a, na ihe ntanetị, na-esi nri 2 iko mmiri. Ghaa osikapa na simmer maka nkeji asatọ. Tinye peas green, ekpuchi na esi nri maka minit 2 ọzọ, ruo mgbe mmiri mmiri niile etinyela. Wepu ọkụkọ si ọkụ ma jikọta ya na ude na-egbuke egbuke na eyịm. Na-eje ozi site n'itinye n'elu osikapa na peas. Ihe oriri na-edozi ahụ na-arụ ọrụ (otu iko nri anụ, ụzọ abụọ n'ụzọ atọ nke iko osikapa na peas): 16% abụba (7 g; 1 g abụba), 48% carbohydrates (48 g), protein 36% (36 g), 4 g fiber , 73 mg calcium, 2 mg ígwè, 502 mg sodium, 399 kcal.
Gini kpatara nri ndi siri ike na aghaghi ida?
Na nkenke, nri na-adabere n'erighị ihe na-edozi ahụ enweghị ike ịbara ahụ ahụ uru, Na novices, mbelata dị nta nke calorie na-emekarị ka ọ bụrụ mmetụta diuretic. Nke a pụtara na mbelata mbụ na kilogram, nke ị na-ahụ na akpịrịkpa, abughi ihe na-akpata abụba, ma ọ bụ naanị mmiri mmiri ahụ na-efu. Ọ bụrụ na ị na-erughị calories 1,200 kwa ụbọchị (ya bụ, na-erughị ego kachasị mkpa nke ọtụtụ ndị inyom chọrọ iji kwado ọrụ nke usoro ahụ dum), ị ga-ejiri ya mee ihe karịa abụba. Ọ bụrụ na ị na-eri ihe na-erughị calorie kacha mkpa achọrọ iji nọgide na-arụ ọrụ nke iku ume na akụkụ niile (ọnụ ọgụgụ calorie dịgasị iche, mana ọ bụ ihe dị ka 900 kwa ụbọchị), ahụ gị ga-aba n'ụdị agụụ; n'ihi ya, ọ gaghị etinye aka na ọbụna nkwụsị nke ume ya (ya bụ abụba). N'adịghị ụkọ ndị ọzọ nke nri ndị na-adịghị agwụ agwụ na-enweghị ume, ụra na-adịghị mma, agụụ na-agụkarị na oké mgbakasị. N'ikpeazụ, ọ bụrụ na ị na-ahụ nri nke siri ike, na-egbochi iji calorie, ọnọdụ uche gị agaghị adịkwa mma, ndị ọkachamara na-akọwa.