N'ihi na mgbụsị akwụkwọ nri a uzommeputa adabara:
N'ụbọchị izu ụka
Nri ụtụtụ: ọrụ nke muesli na mmiri ara ehi mmiri ara ehi, 1 pasent nke flaxseed, akụkụ nke tomato na mkpụrụ osisi sliced.
Ma ọ bụghị
otu nnukwu ọka achịcha na margarine dị ala, site na n'elu anyị na-etinye ihe dị ka 150 grams nke agwa agwa na tomato ihendori, ọkara mkpụrụ osisi amị.
Ma ọ bụghị
nkeji achịcha ọka na margarine dị ala, ọkara mkpụrụ vaịn, 1 sie egg ma ọ bụ 150 grams nke yogọt.
Ma ọ bụghị
150 ml yogọt nke dị ala na obere oroma, banana, 1 tablespoon flaxseed na 1 teaspoon mmanụ aṅụ.
Nri ehihie: were 400 ml ofe ofe, n'ihi na nke a ka anyị na-esi nri na ọkụ ọkụ ọkụ, tinye ihe ekpomeekpo uto, yabasị, garlic, akwụkwọ nri, nwere ike gwerie ya na blender na achịcha 50 grams.
Ma ọ bụ
Riz na mkpụrụ na mkpụrụ osisi
Maka òkè 2, were 100 grams nke osikapa osikapa ma sie ya, wee kpoo ya. Na-eme ka osikapa rie 25 gram nke mkpụrụ osisi eghe, 50 gram nke mkpụrụ osisi, 1 chopped banana, 4 halves nke chopped apricots, oge na ngwakọta nke 1 tablespoon agwa puree, sizinin ụtọ, ihe ọṅụṅụ lemon na 2 tablespoons yogọt dị ala. Maka nzacha, nri mkpụrụ, dị ka uto gị si dị.
Ma ọ bụ
Akwụkwọ nri Pizza
Maka nri 2: hichaa achicha pizza, pasta nri, tinye sliced akwụkwọ nri iji nụrụ ụtọ, gbakwunye herbs, mushrooms na oliv. N'elu ya na mpempe 50 gram nke chiiz siri ike ma tinye mpekere nke cheese cheese. Na-etinye n'ime oven maka minit 20 na okpomọkụ nke ogo Celsius Celsius. Jikwa akụkụ buru ibu nke salad green.
Ma ọ bụ
Na-etinye poteto na ụcha bekee
maka ọrụ 1: akpọọ nkụ 225 grams nke poteto, jikọta ya na otu tablespoon nke ahụekere peekere. Ka anyi kpoo ya na ogwu frying ma gbakwunye 1 tablespoon nke yogot a kpochapu ya. Anyị na-eje ozi na-epupụta nke pulitere agwa na salad (elu, cucumbers, carrots, kabeeji, letus, akwụkwọ nri).
Nri abalị
Eggplant na-egbu
Maka nri 2: belata akwa eggplant, kpoo otu ọkara nke mmanụ oliv, oge ya na uto na ime ihe na oven, na okpomọkụ nke ogo 190 maka nkeji 20, na frying pan, ruo mgbe eggplant ghọọ ọla edo. Nyefee eggplant n'ime ebu, fesa 75 grams cheese, ṅụọ 250 ml tomato ihendori, fesaa na crumbs ọka ọka ma fesaa na grated akụ na tablespoon nke grated chiiz. Rie maka ọkara otu awa wee jee ozi na achịcha siri ike (gram 25) na salad green.
Agwa na chi uhie
Maka nri 2: anyị ga-ekpuchi ọkara otu pasent nke mmanụ ọka na frying pan, nyefee ya na chopped yabasị na agba aja aja na ya. Tinye obere ose, garlic clover chopped, 1 ose chili, otu teaspoon nke cumin, ihe na-eji megharịa ọnụ nke paprika ala, nwuo na ighe. Were gram 400, nnu mmiri si na ha, gbakwunye gram 400 nke tomato a gwakọtara agwa, oge iji detụ ụtọ. Sichaa ihe dị na pan frying maka minit 30 n'elu obere okpomọkụ, nwuo n'oge niile. Mgbe ahụ, fesaa 25 graịl cheese ma tinye n'okpuru mgbu ma ọ bụ n'ime oven. Na-eje ozi na nnukwu akwụkwọ mbadamba salad.
Na izu ụka ị nwere ike iri nri dị ka nke a:
Nri ụtụtụ: obere efere nke muesli na mmiri ara ehi, tomato, mkpụrụ, otu tablespoon flaxseed.
Nri ehihie 400 nke erimeri lentil, ma ọ bụ nke a na-eme ka o sie ike, 1 iko nke rye ma ọ bụ ọka ọka, oroma.
Nri
Macaroni na ejiji
Obụpde na mmiri salted mmiri, tinye mmanụ olive, elu ma ọ bụ spinach, gram 10 nke grated chiiz.
Ma ọ bụ
Nri akwụkwọ nri na mushrooms
Maka nri 2: anyị ga-ekpo ọkụ na tablespoon nke mmanụ oliv, gbanye gbanye chopped yabasị ruo mgbe ọlaedo. N'oge a, anyị na-ebipụ poteto 200 n'ime cubes. Anyị na-agbakwunye garlic, 1 teaspoon coriander, paprika, cumin, na pinch nke saffron. Tinye 5 tablespoons nke efere, 200 grams nke anuahade ike tomato, 75 grams nke elu, 175 grams nke mushrooms na poteto, sizinin nụrụ ụtọ. Na-esi nri ma na-esi nri ma ọ bụ na stovu, ruo mgbe akwụkwọ nri dị nro, fesaa gram 25 gram ọzọ ma tinye n'okpuru mpe ma ọ bụ n'ime oven.
Anyị ji nri crispy na-eje ozi.
Ugbu a, anyị maara otú e si ewepụta ọnụ ọgụgụ ahụ ozugbo. N'ihe dị ka izu abụọ, ị ga-enye nkasi obi ma dị jụụ. Ị ga-atụfu ibu ma ọ bụrụ na ị gbakwunye egwuregwu na oge mgbụsị akwụkwọ gị.