Mụta nri nri n'ụzọ ziri ezi
Anie ke otu nnyịn mîdịghe idiọkn̄kpọ ke ndita udia pechenyushek ke itieutom? Ọtụtụ ndị! N'agbanyeghị mkpebi siri ike iri nri kwesịrị ekwesị na naanị nri bara uru. Ọ na-apụta na "buckwheat" a nwere ike inyere anyị aka ibu arọ. Ọ bụrụ na ị nwere mkpa maka nri, mgbe ahụ ọ ga-abụrịrị na usoro ị na-eri nri kwesịrị ekwesị dịka ụzọ ị ga-esi tụfuo abụghị eziokwu. Ị nwere nri ehihie nke ọma, ya mere ị na-agụ agụụ ngwa ngwa. Oge ọzọ na-agbalị iri nri ọ bụghị nanị salad, kamakwa tinye, dịka ọmụmaatụ, otu ọkụkọ. Anyị anaghị akpa àgwà n'ụzọ ziri ezi, ma anyị nwere ike iji ihe mehiere onwe anyị maka ọdịmma.
Tinye eriri na nri
Nnyocha a na-adịbeghị anya banyere ndị ọkà mmụta sayensị egosiwo uru nke eriri mmiri, nke bara ọgaranya apụl, oats, nuts ... Ọ na-ebelata ihe omume nke usoro mkpali na-ejikọta oke ibu, ma na-ewusi nsogbu ike. Fiber na-enyere usoro ntinye aka "ụlọ" nke nwere mmetụta mgbochi mkpali ma nwee ike ịlụso ọrịa ọgụ. Nke a bụ n'ihi na eriri mmiri nwere ike ịmịnye mmiri na-eduga n'ịbawanye na mmepụta nke protein interleukin-4, nke nwere mmetụta mgbochi mkpali.
Na steepụ
1. Malite ntakịrị: tinye minit 30 nke ije ije na usoro ndụ. Ma ụbọchị ọ bụla! Nke a agaghị egbochi gị na-eme kwa ụbọchị, ma n'oge na-adịghị anya ọ ga-enwe mmetụta dị mma na ọnụ ọgụgụ.
2. Ọ bụrụ na ọ dịkarịa ala ịchọrọ ihe omume a maka obere oge, gaazie na-arụ ọrụ na-arụ ọrụ - na-arụkwa steepụ. O siri ike ịrịgo n'elu ala 10 gị? Gaa na 5th, wee jiri igwe eletrik ahụ. Ma, kwa ụbọchị na-ebu ibu.
3. Tinye mmemme ahụ na ala pịa. Ọ bụ akụkụ a nke anụ ahụ n'ọtụtụ ụmụ agbọghọ ndị chọrọ nlebara anya. Na izu mbụ, nanị otu imega ahụ nwere ike ịbụ ezuru - igwughari n'elu ala: dina n'ala, welie ikpere ikpere (ikpere n'okpuru ikpere bụ 90C), aka na-agafe n'azụ isi. Na-ebuli ahụ gị, na-anwa ịmezi akụkụ ahụ ike.
4. Echefula banyere igbanwe nri. Ọ bụrụ na ọ na-esiri gị ike ịgbaso atụmatụ siri ike, malite na-agbanwe site na ihe dị mfe: ịhapụ ihe oriri na-atọ ụtọ, ma ọ bụghị ruo mgbe ebighi ebi, ma ọ dịkarịa ala ụbọchị 5 n'izu, na-eme ka ndị nwere ike ịbanye na ngwụcha izu.
Gbakwunye ọchịchị nke oge ahụ otu obere mmega ahụ. Soro otu nkịta na-eje ije ruo minit 30, were nkwụsị ụkwụ na ụkwụ. Na-arịgo elu ụlọ elu gị ma ọ bụ na-aga ije na onye na-agbanye ọkụ. Na-ebugharị cardio. Na-amalite ịmalite ngwa ngwa, jiri nwayọọ nwayọọ na-emewanye. Gbalịa iguzogide obere oge na mmega ahụ maka ọ dịkarịa ala minit 35. Tinye ike ụfọdụ. Na-eme ihe na pịa: ntụgharị - 3 nhazi nke 12 repetitions. Na-eje ije maka 12-15 ọgụ kwa minit iri. Nke a bụ ibu maka ọkwa. Naanị zuru ike ma nyere aka ịkwaa ahụ ike na ụkwụ na-adịghị ama. Mee ka ịhịa aka n'ahụ. Site n'iji oge dị ala ma dị elu rụọ ọrụ, ị ga-erekwu calorie. Mgbe ọzụzụ echefula banyere ịgbatị. Ọrụ ọ bụla bụ ibu ọrụ anụ ahụ. Debe ụlọ ndị ahụ. Maka ọkara otu awa nhicha ụlọ ịsa ahụ ị ga-akpọ calorie 120, na kwa elekere ọkụ -150 kcal. Gaa ahia: naanị otu awa nke ịzụ ahịa ga-aṅụ calorie 120. Emega ahụ n'èzí! Ride na rollers: ọ bụrụ na ị merie 1 kilomita na 4.5 nkeji, kwa hour ọkụ 400 kilocalories. Na-aga ije n'akụkụ iyi mmiri ma ọ bụ n'ọhịa na puff elu gị.
Monday
Nri ụtụtụ: obere cheese casserole na mịrị (ị nwere ike ime onwe gị ma ọ bụ ịzụta ihe a rụchara) - 150 g A iko kọfị na mmiri ara ehi na-abụchaghị abụba na 1.5% abụba. Nri: aṅụ yoghurt dị ala ruo 1.5% - 300 ml, 1 apple apple, 1 pear. Nri abalị: ihe na-eme ka ọ bụrụ ihe oriri, gwakọta ya na oven - 150 grams azụ, mma - fillet + 200 g nke ndị na-asọ oyi. Jiri obere efere nke akwụkwọ nri na-arụ ọrụ.
Tuesday
Nri ụtụtụ: flakes "Mma" na mmiri ara ehi dị ala -1 iko, flakes - 60 g, mmiri ara ehi 1% - 200 ml. Mkpụrụ osisi saịlị - 200 g Lunch: poteto poteto (240 g) na salmon salted (60 g) na yoghurt sauce (mix nri nke mmiri ara ehi na ose na nnu). Salad akwukwo nri sitere na letus epupụta, kukumba na radishes, nke e ji mmanụ oliv na balsamic mmanya - 200 g Nri: 300 g nke dị ụtọ cherị ma ọ bụ tomato ndị ọzọ. Nri: oke bekee na akwụkwọ nri na-achacha ọcha - 250 g. N'abalị: anụ ezi ferry 3,2% -300 ml.
Wednesday
Nri ụtụtụ: oatmeal porridge na mmiri ara ehi na mịrị amị mkpụrụ (50 g mịrị, prunes ma ọ bụ apricots apịtị) - 250 g Otu iko kọfị na mmiri ara ehi na-abụchaghị abụba na 1.5% abụba. Nri ụtụtụ: mkpụrụ osisi salad (200 g nke strawberries, apụl na oranges) na 4% obi chiiz (100 g). Nri abalị: shrimps sie -120 g Salad: Rukola (1 cup), tomato cherry (100 g) weere na lemon ihe ọṅụṅụ na 1 tsp. mmanụ olive. N'abalị: kefir 1% - 200 ml.
Tọzdee
Nri ụtụtụ: nri ọka - 2 mpekere gram 30, iko kọfị na mmiri ara ehi na 1.5% abụba. Nri ehihie: ogwu ọkụkọ na vermicelli 250 g (efere na obere njiri mgbochi). Akpụkpọ anụ na-enweghị akpụkpọ anụ na grill -150 g, iberibe achịcha ọka - gram 30, salad si ọhụrụ akwụkwọ nri - 200 g Nri: yogọt na 1,5% abụba, otu iberibe achịcha ọka - 1 mkpụrụ - 100 g - 200 ml - grams 30 Nri abalị: Salad Gris. N'abalị: anụ ezi fermented 3,2% - 300 ml.
Friday
Nri ụtụtụ: muesli na mkpụrụ osisi mịrị amị na yogọt, ngwaahịa: muesli - 180 g, yogot aṅụ 0-1,5% abụba ọdịnaya - 200 ml. Nri na poteto na mba: beef (120 g), poteto (160 g), akwụkwọ nri (100 g): eggplants, eyịm, carrots, elu elu, mmiri. Ejikọta mmanụ, tinye n'ime ite na akpọọ nkụ maka minit 50. Nri ehihie: mkpụrụ - 300 g, nri abalị - omelette - ratatouille na akwụkwọ nri: nsen 2, 1 tbsp. l. mmanụ olive, yabasị, garlic clove, 1 cup vegetables (vitamin, zucchini, tomato), herbs. N'abalị: kefir 1% - 200 ml.
Saturday
Nri ụtụtụ: millet porridge na ugu - 280 g, ugu - 100 grams, millet - gram 40, mmiri. Iberibe ugu na ogwu na obere mmiri, tinye mmiri, tinye mmiri. Esi nri maka minit 20-25. Mmiri ara ehi 1% - 200 ml. Nri ehihie: mkpụrụ - 300 g Dinner: 2% cheese cheese - 150 g, salad fresh vegetables - 300 g, tomato, zucchini, cucumbers, salad green (letus, romen, arugula), olive olive na di na nwunye tụlee nke balsamic mmanya. Nnu na ose nụrụ ụtọ. N'abalị: kefir 1% - 300 ml.
Sunday
Nri ụtụtụ: mmiri ara ehi powdered buckwheat porridge, buckwheat. - 180 g, mmiri ara ehi - 200 ml, mkpụrụ - 200 g Lunch: tuna na akwụkwọ nri ọhụrụ. Tuna mkpọ - 90 g Tomato, salad green, kukumba, ose, radish - 200 g, mmanụ ihe oriri. Nri abalị: stuffed zucchini. 1 zucini, 1/2 carrots, 100 grams nke ọkụkọ, 1 yabasị, 1 tsp. mmanụ ihe oriri. Marrows belata na ọkara, wepụ anụ ahụ. Eyịm shredded, pulp na grated carrots simmer minit 10. Tinye nri, mix. Nri zucchini na akpọọ nkụ na oven. N'abalị: Yogọt na-aṅụ 1,5% - 200 ml
Gbanye mmanya na-eri
Ọ bụghị naanị na "ngwaahịa" a jupụtara na carbohydrates na calories efu, na-agbanyeghị, ọ na-adọrọ anya, na-amanye anyị ịhọrọ ọ bụghị ngwaahịa bara uru. Ọ bụrụ na n'izu a ka ị na-eme ememme, jiri onwe gị nye otu iko mmanya. Gwa ha ka ha ghara iri nri. Na usoro nri, a na-egbu nri niile, na-agbakwunye mmanụ na calorie na ngwaahịa ahụ. Nye nri ndị e ghere eghe na n'ụlọ oriri na ọṅụṅụ: ọtụtụ n'ime ha na-esi nri na abụba dị mma. Ị nwere ihe ize ndụ na "ome" gị na arịa ọbara gị na cholesterol ọjọọ. Echekwala ogologo oge. Ọtụtụ n'ime anyị na-azụta ihe oriri maka otu izu. Otú ọ dị, ogologo nchekwa nke mkpụrụ osisi na akwụkwọ nri ọbụna na refrjiraeto na-ebelata ọdịnaya nke vitamin na ihe ndị na-achọpụta. Mgbe otu izu jere na friji ahụ, akwụkwọ nri na-efunahụ 60% nke lutein, na broccoli - ihe dị ka pasent 62 nke flavonoids. Enweghi ike ịzụta ihe oriri mgbe nile - kpochapu ha.
Pasta na akwukwo nri na piich
• 340 g nke mado (fusil ma ọ bụ ụfụfụ)
• 1 obere zucchini, bee na ọkara
• 1 obere odo ugu, belata na ọkara
• 1 ose na-acha uhie uhie
• 1 piich, bee na ọkara
• 2 tsp. mmanụ olive
• Nnu, ose na-atọ ụtọ
• 1 cup tomato cherry
• eyịm 2
• mmanụ maka lubrication
Maka ịkwụsị:
• 1/2 ihe ọṅụṅụ ocha
• 1h. l. Mọstad
• 1 tsp. balsamic mmanya, 2 tsp, Fikiere thyme
• 4 bunches nke basil
Nkwadebe:
Sie mmiri na nnukwu saucepan ma sie nri ahụ n'ụzọ kwesịrị ekwesị, na-eso ntuziaka na mkpọ ahụ. Kpochapu oven na 220C. Gwunye nnukwu ite mmiri na mmanụ ma tinye ya na ọkara nke akwụkwọ nri. Wụsa n'elu na otu ngaji mmanụ olive, obere nnu, ose. Richaa na oven maka minit 25 ruo mgbe akwụkwọ nri niile na-acha aja aja. Na efere dị iche iche, jikọta ihe ọṅụṅụ oroma, mmanya, mọstad, ihe fọdụrụ na mmanụ oliv na cumin. Nnu, ose na-atọ ụtọ. Oge nri ahụ. Bee ihe nri akwukwo nri (ma e wezụga tomato) na piich n'ime cubes ma gbakwunye na pasita. Ugbu a - oge tomato. Oge nri na basil ala. Na otu òkè: 450 kcal, 8 g abụba, 79 g carbohydrates, 14 g protein, 54 mg calcium.
Sanwichi na akwa salad, akwụkwọ ndị a na-ede ederede ma na-acha ọkụ
• 4 akwa buru ibu
• 2 iko nke obere abụba Mayonezi
• iko iko atọ (nwere ike iji mkpọ)
• 2 tbsp. l. osi pasili
• 1st. l. okpu
• 1 tbsp. l. Dijon mọstad
• Onu ogugu ogugu ise, nke anagh i adi ike na tosta
• 4 epupụta nke letus
• 1 tsp. akpọrọ oregano
• Nnu, ose na-atọ ụtọ
Nkwadebe:
Tinye nsen na saucepan, wunye mmiri, esi nri maka minit 10. Were nsen si na mmiri na-enyere aka nke ụda ma nyefee mmiri mmiri iji mezue usoro nri. Bee na bee n'ime halves. Ka ọ dị ugbu a, na nnukwu nnukwu efere, jikọta na-ede ede, ahịhịa, capers, Mọstad, Mayonezi, oregano, nnu na ose, na mix juputara. Tinye àkwá, jiri nwayọọ kpochapụ ha na ndụdụ. Gbasaa salad na mpekere 4, kpuchie ya na akwukwo letus, na n'ikpeazụ - na ọkara nke abụọ nke achịcha. Na otu òkè: 259 kcal, 5.5 grams nke abụba, protein 15 grams, 37,6 carbohydrates, gram 7 nke eriri.
Salad Grik
• 2 tsp. mmanụ olive
• 2 tsp. akpọrọ oregano
• 2 tsp. obere ose oji
• 2 tsp. mmanya
• 2 iko toast
• iko mmiri 4 nke letus (nnukwu-sliced)
• 1 iko nke karọt
• 1 iko nke kukumba sliced
• 1 iko chopped tomato
• 1 nwere ike (420 g) nke agwa bekee a na-acha ọcha, saa na nke a mịrị amị
• 3 iko cheese
• 20 oliv mara mma
Nkwadebe:
Na nnukwu efere, tinye 1 iko toast, mmanya, bọta, oregano, ose ma kpoo ihe niile. Mgbe ahụ, gbakwunye epupụta salad, carrots, cucumbers, tomato, bekee ọcha na cheese cheese. Na-edozi ihe niile edozi. Gbasaa na 4 efere ma gbakwunye na 5 oliv na 1/4 cup toast. Ọ bụrụ na ịchọrọ ịgbakwunye salad na protin, tinye tuna na efere gị, ma nweta ihe oriri na-edozi ahụ. Na otu òkè (2 iko nke letus, 5 oliv, 2 iko toast): 274 kcal, 11 g abụba (4 g jupụta), 32 g carbohydrates, 12 g protein, 7 g fiber, 208 mg calcium.
Minestrone
• 10 tomato buru ibu
• 3 carrots
• ọka 5 nke celery
• 2 eyịm uhie
• 2 agụ ụkwụ
• 1 obere isi kabeeji
• 1 tbsp. l. mmanụ olive
• 2 cloves garlic
• maka 1 tsp. choppedmary na basil
• iko atọ nke ham, ọkụkọ fillet ma ọ bụ akwụkwọ nri (dabere na ọchịchọ gị)
• 30 g nke ọma mado
• Nnu, ose na-atọ ụtọ
Nkwadebe:
Tinye tomato na mmiri esi mmiri maka nkeji 1 - nke a ga-enyere ha aka ịchapụ akpụkpọ ahụ na mkpụrụ. Bee na carrots na iri. Na letus, wepu akwukwo elu, kpochapu ya ma bee n'ime cubes. Celery na-enweghị eriri siri ike ma gbanye n'ime cubes. Gbalịa ịkpụcha akwụkwọ nri niile n'ime ihe dịka otu iberibe. Na saucepan, kpoo mmanu mmanu, dina akwukwo nri ahu, galitere ahihia, Rosemary ma nyefee nkeji iri na ise. Gbakwunye osisi tomato ma hapụ ọkụ ahụ maka nkeji 2 ọzọ. Tinye anụ ọhịa ma ọ bụ akwụkwọ nri ma hapụ ọkụ maka minit 15 ọzọ. Mgbe ahụ gbakwunye kabeeji ahụ. Na-ekpuchi pan na mkpuchi ma na-esi nri maka minit 10. Gbakwunye basil na mado na ofe, nke ga-etinye ya na aromas nile nke ofe. Nkeji ise ọzọ, na ofe dị njikere. Na-arụ ọrụ na mmanụ oliv na parmesan cheese. Na otu òkè: 305 kcal, ihe na-erughị 1 g abụba, 64 g carbohydrates, 12 g protein, calcium 228 mg.
Efere na raspberries
• iko 2.5 nke ntụ ọka dum
• 8 tsp. bọta butter
• 300 g nke cheese dị arọ (ma ọ bụ ude mmiri)
• iko iko anọ
• 9 tbsp. l. crimson jam na-enweghị shuga
• iko abụọ nke ala pecans
Nkwadebe:
Gbasaa ntụ ọka ahụ n'ụzọ ziri ezi na bọta ruo mgbe crumbs. Tinye cheese na igwakorita ya. Kewaa ya n'ime ato, tụgharịa ya na bọọlụ, na-ekpuchi ihe nkiri ahụ, tinye ya n'ime friji maka ihe dị ka elekere. Kpochapu oven na 180C. Jiri mmanu tinye mmanu. Na efere dị iche, mix pawuda na shuga. Gbuo ihe mbu nke mgwakota agwa n'ime akwa ihe di nkpa, n'elu ya na ngwakọta shuga na pawuda. Dina 3 tbsp. l. jam. Bee ihe ndina nke wedges ma wepuo onye obula n'ime akwa. N'otu aka ahụ, mee nlele ọzọ. Ime maka nkeji iri abụọ. Na otu mpịakọta: 67 kcal, 4 g abụba, 8 g carbohydrates, 2 g protein, 1 g fiber.
Chicken na eghe osikapa na akwukwo nri
• 2 tsp. mmanụ sesame
• 2 iko chopped yabasị
• 2 cloves garlic
• 400 g ọkụ ara, bee n'ime iberibe 2 cm oké
• 1 iko nke osikapa agba aja aja
• 1 tbsp. l. soy ihendori
• 1 iko nke karọt
• 2 iko a na-ejighị anụ ọkụkọ
• 2 tsp. nnu
• 4 tsp. ose
• iko 2 nke ahịhịa na-acha uhie uhie
• 2 iko chopped green onions
Nkwadebe:
Kpoo mmanụ na saucepan. Tinye eyịm na garlic na anụ maka minit 2. Tinye ọkụkọ na saucepan wee hapụ minit 5 ọzọ. Gbalịa ịkụ anụ anụ n'akụkụ niile. Tinye osikapa ma wepuo nkeji ole na ole iji mee ka uzo nwee uzo. Wunye na soy ihendori. Gbakwunye carrots, efere ọkụkọ, nnu na ose ma weta obụpde. Belata okpomọkụ, kpuchie pan na mkpuchi ma sie nri maka nkeji iri atọ. Tinye peas na mix. Na otu òkè: 375 kcal, 8.5 g abụba, 44 g carbohydrates, 34 g protein, 4 g fiber, 42 g calcium.