Nkeji iri abụọ tupu nri, M na-aṅụkarị iko mmiri ṅara ṅara iji malite afọ ma kwadebe ya maka nri. Maka nri ụtụtụ, achọrọ m ịkekọrịta ihe oriri na-atọ ụtọ na nke bara uru.
OZI NKE CEREALS
Ị ga - achọ: 200 grams nke yogot nke ụlọ, 1 - 2 tsp. wheat wheat (ma ọ bụ ihe ọ bụla ọzọ cereal omenala). Ghichaa ọka, ma jikọta ya na yoghurt, na ezé nwere ike ịgbakwunye pear ma ọ bụ apụl, ma whisk.
Mkpụrụ ọka ndị a na-asụ na-abụ ezigbo ihe ngwọta maka nri bara uru nke Ekaterina Serebryanskaya, na-ewusi usoro obi obi, na-eme ka ọbara na ikuku oxygen dịkwuo ụba ma na-eme ka ọgụ ghara ịdị. Mkpokorita ogwu nke ndi ozo na oka wit na-akwalite n 'uzo nke aru ma mee ka oge nkpochapu nke ugbo di nwayo. Mgbe ndị na-edozi protein nke ọka wit dị na ahụ, a na-emepụta homonụ nke obi ụtọ.
MUSLI-EBIRI NA QUINOA
Anyị na-ewe mkpụrụ osisi ọ bụla a mịrị amị (apricots a mịrị amị, cranberries, dogwood) na mkpụrụ (cashew, cedar, na Greek). Nnukwu mkpụrụ na mkpụrụ osisi na-egbuke egbuke, ma gbakwunye sie quinoa (osikapa quino si South America). Ihe a niile na-awụnye yogọt n'ụlọ, na-eme ka elu ma ọ bụ mkpụrụ osisi ọhụrụ. Na 100 g nke nri-akọrọ-mkpụrụ mix - 100 g nke porridge.
Mkpụrụ nwere protein, abụba na carbohydrates, mkpụrụ osisi mịrị amị - uru nke uru bara uru (calcium, iron, magnesium, fiber, pectin). Quinoa (ngwaahịa ọhụrụ n'ahịa anyị, ma dị ezigbo ụtọ na nke bara uru, a pụrụ ịzụta ya na nnukwu ụlọ ahịa) nwere protein karịa mkpụrụ ọ bụla ọzọ, na ọtụtụ amino acids, bụ ụba nri nke eriri nri, phosphorus, magnesium na ígwè, adịghị agụnye gluten, ọ dị mfe na-enye ekele maka nri bara uru nke Ekaterina Serebryanskaya.
Mgbe ụfọdụ ị na-achọ iri ihe na-adịghị achọsi ike maka ahụ gị. N'ọnọdụ ndị dị otú a, ana m enye ndụmọdụ na ihe ndị a machibidoro iwu ka ha mee ka ha dochie anya.
Dịka ọmụmaatụ:
Nri nke oge a, lee, enweghi uru niile bara uru na mbụ. Na poteto ndị dị ugbu a, 68% obere calcium, na carrots - 17%, na apụl - 80% na-erughị vitamin C, na unere furu 84% nke folic acid na 90% nke vitamin B6.
Ihe ndị a mere ka m kwenye na, nke mbụ, ọ kachasị mkpa iji ngwaahịa ndị dị na ya, nke abuo, iji nyere ahụ gị aka na mgbagwoju anya nke vitamin iji kpuchie mpempe ihe ndị dị mkpa ma mee ka ahụ dị ọcha.
Maka ịma mma na ahụike nke akpụkpọ ahụ m na-eji mpempe akwụkwọ sitere na mkpụrụ osisi steamed (wormwood, ubi horsetail, celandine, yarrow, birch epupụta). Mkpuru ahihia ahihia abughi nani aru, ma aru dum. Dịka ọmụmaatụ, otu uzommeputa maka decoction nke flax mkpụrụ: 10-12 teaspoons nke mkpụrụ wunye a liter nke esi mmiri ma jide na mmiri saa maka nkeji 10. Na-aṅụ ọkụ ka 100 -150 g ugboro isii n'ụbọchị site na 12:00 ruo 00:00 izu abụọ. Ahụ ga-ekpochapụ nsị na toxins. "
Mma: banana, chocolate, mkpụrụ osisi a mịrị amị, oatmeal ma ọ bụ ọka ọka na mkpụrụ, rye, ọka wit dum ma ọ bụ achịcha na-adịghị mma; kama nke: kuki, shuga, jam, osikapa na-acha ọcha, bred, yogọt, beef, halva.
Diet Serebryanskaya na-ebi ndụ dị mma, ya mere, nri a bara uru naanị maka ndị hụrụ ya n'anya ibi ndụ dị mma. Ndụ ndụ dị mma na nri kwesịrị ekwesị bụ isi maka ọdịnihu obi ụtọ na ahụike nke nwanyị, nke na-eme ka nwanyị nwekwuo obi ike na obi ụtọ.