Ọ dịkarịa ala minit ole na ole kwa awa, ma ọ bụrụ na anyị anaghị ehi ụra. Echiche ndị a, dịka iwu, metụtara isiokwu: otu esi enweta nri ngwa ngwa, - n'ihi na e nwere ọtụtụ ihe ị ga-eme na ọtụtụ mkpa ka a rụọ. Ma ọ bụrụ na nwa eto eto na-agbaghara àgwà enweghị nlezianya dị otú ahụ, mgbe ahụ ị ga-etolite, onye ọ bụla ga-etinye oge na oge ntinye ihe oriri iji nọgide na-agbasi ike na ahụ ike. Mgbe ahụ, anyị malitere ịghọta na ọ ga-adị mma ịmalite ịgbaso nri.
Ọtụtụ ndị na-atụ ụjọ na okwu nri, ma n'eziokwu, ọ bụ naanị ihe gbasara ndụ, mgbe anyị na-eji otu iwu iwu na iri nri, otu ọchịchị na ememe na nri.
Ihe mgbaru ọsọ ndị a na-eri nri oriri na-edozi ahụ nwere ike ịdị iche. A na-ekewa nri dị iche iche abụọ: ntutu na ọgwụgwọ. Ka anyi kwue banyere nri ndi ezi nri. A na-eji ọtụtụ nri ndị dị otú ahụ na-alụso oke ibu ọgụ, ndị a na-abụkarị nri ndị dị obere calorie, na onye ọ bụla n'ime anyị gbalịrị itinye nri ndị dị otú ahụ. Ọ bụ ezie na ọ ka mma iji nri ndị dị otú ahụ maka onye ọ bụla n'otu n'otu, na-ekwurịta ihe na-edozi ahụ. Ma, n'ozuzu, ịrapara nri dị mma bara uru nye onye ọ bụla n'ime anyị, n'ihi na nri ya pụrụ iche na-adabere na afọ onye ahụ, na ụdị ọrụ ọrụ ya (ụbụrụ ma ọ bụ nke anụ ahụ), na ụzọ ndụ na ọbụna na esemokwu nwoke na nwanyị!
Kedu ihe dị mkpa ịmara mgbe ị na-anwụ?
Nke mbụ, ihe mejupụtara ngwaahịa na ọnụ ọgụgụ calorie iri nri dị iche iche, nke mere na ihe niile dị mkpa ga-abanye n'ime ahụ kwa ụbọchị. Anyị ga-edepụta ụfọdụ ntụziaka na-adọrọ mmasị ndị na-eri nri dị n'okpuru, ma ugbu a okwu ole na ole banyere ihe ndị ahụ ga-eri ahụ anyị kwa ụbọchị.
Ndị a bụ: abụba nri, ụfọdụ anụmanụ (ọkacha mma mmanụ olive a na-akọwaghị); vitamin, salite ịnweta, eriri (akwụkwọ nri na mkpụrụ osisi); calcium na protein (nri mmiri ara ehi fermented, cheese cheese, cheese, nuts) na ígwè (anụ, pọmigranet, sesame).
Ma echefukwala ịṅụ mmiri n'ụbọchị, ị nwere ike ịnweta ịnweta, ma ka mma.
Ihe ndị a onye ọ bụla n'ime anyị, otu ụzọ ma ọ bụ ọzọ, na-eri kwa ụbọchị, n'ihi na ahụ "na-ajụ" maka nri ọ chọrọ. N'iji nri oriri na-edozi ahụ, ihe kachasị mkpa abụghị ịme ihe oriri ọ bụla: rie nri dị iche iche na obere ego, kpachie onwe gị iji rie nri abụba, nri dị ụtọ ma dị ụtọ, ọ dịkwa mkpa ka ị na-eri nri mgbe nile, ọkacha mma n'otu oge ahụ kwa ụbọchị, ma jiri nlezianya nri nri. N'ọnọdụ ahụ, ahụghị ihe ndị ahụ na-akwadebe maka nri tupu oge eruo, na-ahapụ ihe ndị dị mkpa, ma nweta ume dị ka ihe dị mkpa.
Otu iwu dị mfe: chechaa ibe ọ bụla ugboro 48 - ga - azọpụta gị site na overeating. Gbalịa, ọ dịkarịa ala otu izu ka ị rie nri kwesịrị ekwesị ma tụọ anya, ị ga-ahụkwa ihe ahụ na anya gị. N'ikpeazụ, ụfọdụ ntụziaka maka nri nri nri na-edozi ahụ, nke ga-amasị ọ bụghị nanị ahụ anyị! Nchịkọta anụ ọhịa maka nri nri ụtụtụ na-agụnye, dịka iwu, nchịkọta ọka na mkpụrụ osisi.
Oke flakes na apụl.
Ngwaahịa : 1 tbsp. a ngaji nke flakes oat, mmiri ara ehi 3 tbsp. spoons, ihe ọṅụṅụ ọkara otu lemon, mmanụ aṅụ 1 teaspoon, akụ 1 tbsp. ngaji, apụl abụọ.
Iji esi nri a, kpoo oatmeal, gbanye okpukpu atọ nke mmiri ara ehi kwa mgbede, tinye ihe ọṅụṅụ lemon, mmanụ aṅụ, apụl, mkpụrụ. Mee ihe niile ma jee ozi na tebụl.
Hercules na tomato .
Ngwaahịa : Hercules 2 tbsp. spoons, 4 tbsp. spoons nke sie mmiri, mmanụ aṅụ 1 tbsp. ngaji, ọhụrụ tomato rubbed 200 g, walnuts chopped 2 tbsp. spoons.
Sook oats na 4 tbsp. l. mmiri maka nkeji 5. Ekem tinye 1 tbsp. l. mmanụ aṅụ na 200 g nke tomato na mkpụrụ osisi a kpụchara agwa.
Manka na apụl na carrots.
Ngwaahịa : manga 2 tbsp. spoons, 4 tbsp. spoons nke sie mmiri, mmanụ aṅụ 1 tbsp. ngaji, 2 tbsp. spoons nke carrots, apụl abụọ grated, walnuts, chopped 2 tbsp. k ..
Sook na mango na mmiri oyi. Hapụ ya maka nkeji ise. Mgbe ahụ tinye mkpụrụ osisi apụl, grarots carrots, chopped walnuts na mmanụ aṅụ. Na-echekwa ma echefukwala iche nri nri.
Rice porridge na apụl .
Ngwaahịa : osikapa 1 iko, mmiri 2 iko, 2 tbsp. tablespoons nke butter, 2 - 3 apụl, 2 tbsp. spoons mmanụ aṅụ, 2 - 3 apụl, ude mmirimmiri 1 iko, vanillin, lemon peel, tomato maka mma.
Iji kpoo osikapa a, osi osikapa, gbanye mmiri. Ekem esi nri na ihe ejiji 8 - minit 10. Na-ekpuchi ya na mkpuchi, ma hapụ ya ka ọ bụrụ nkeji 15 na ebe ọkụ. Ghichaa mkpụrụ osisi apụl ndị ahụ na-enweghị atụ, jikọta ya na zest na osikapa, nke a na-eme ka ọ dị mma. Gwao ya na 1 na mmanụ aṅụ. Ị nwere ike inye onye ọ bụla akụkụ nke ụdị. Nri utoojoo na vanillin ma gbakwunye nkeji abuo nke mmanu. Mgbe ị na-eje ozi, wunye onye ọ bụla na-etinye ude mmiri na tebụl.
Ezi ntụziaka nke casseroles.
Nri casserole si obi cheese na carrots .
Ngwaahịa : cheese cheese 500 g, 1 kg carrots, 2 tbsp. spoons osikapa na iko iko 0,5, àkwá atọ, iko 0,5 nke mmiri ara ehi, ọkara otu iko nke ude mmiri, ntakịrị nnu.
Iji esi nri dị otú a, kpochachaa ma sachaa osikapa, mgbe ahụ, ṅụọ mmiri ọkụ ruo awa 2 ruo 3. Carrots dị ọcha na bee n'ime ibe. Ghichaa cheese, carrots na osikapa, tinye ya na nnu. Tinye ihe mpempe mmiri, tinye ya n'ekwú, kpoo ọkụ ruo 180 ogo, mechie nkeji iri abụọ. Wunye nsen n'elu casserole, weere ya na mmiri ara ehi, ma sie maka nkeji 10 - 15. Mgbe ị na-eje ozi, ịnwere ike ịgbakwunye ude ma ọ bụ elu.
Casserole site na broccoli .
Ngwaahịa : broccoli 500 g, kohlrabi 400 g, 60 g cheese siri ike, a na-acha ọbara ọbara ụtọ ose, ude mmiri ude 100 ml, elu; n'ihi na ihendori - ntụ ọka 30 grams, 40 g bọta, ọkara liter nke mmiri ara ehi, ose, nnu nụrụ ụtọ.
Iji kpoo anụ ahụ, gbasaa broccoli na mbempe, belata kohlrabi n'ime ebe, wee sụgharịa ya. Blanch broccoli na kohlrabi na mmiri esi mmiri, salted, maka nkeji ise, mgbe ahụ wụba n'ime colander ma kpochapụ ngwa ngwa na mmiri oyi. Griite efere mmiri. Dina akwụkwọ nri. Eberibe ose n'ime obere cubes. Mgbe ahụ dozie ihendori: gafee ntụ ọka ahụ n'ime mmanụ. Jiri nwayọ wụsa na mmiri ara ehi, gbasaa, mgbe ahụ, esi nri na ihendori, ose na nnu. Wunye ihe ndori n'elu akwụkwọ nri. Wụsa ha na chi na-acha ụtọ. Acha na oven, ugbua kpụ ọkụ n'ọnụ ruo ogo 200, maka nkeji 20. Na-arụ ọrụ na mkpuru akwụkwọ na ude mmiri.
Ụzọ nri ọzọ maka nri maka nri nri na-edozi ahụ:
Kvass apple na pears .
Ọ dị mfe: kilogram nke mkpụrụ osisi mịrị amị na apụl, wunye mmiri esi mmiri, tinye 100 g mịrị, na 100 g shuga. Ị na-akpọrọ ha gaa ebe gbara ọchịchịrị maka ụbọchị. Na kvas dị njikere. A pụrụ iji mkpụrụ osisi a mịrị amị mee ihe.