N'ikpeazụ, oge eruola mgbe ọdịdị na-enyere anyị aka ịkwụsị ibu arọ. Nke mbụ, biorhythms kwa afọ nke mmadụ bụ ụdị ụbụrụ ahụ na ibu arọ kachasị mma n'ime ahụ na mmiri. Na nke abuo, nrịgo mbụ nke dị nro, radish crispy na salad appetizing dị nnọọ uru na obere kalori nwere ike iri ha na oke ọnụọgụ. Akwukwo nri na eriri nri na-enye echiche nke satiety, kpoo ahu ma mee ka vitamin bara uru. Ka anyị gaa salads na salads! N'ụzọ dị mma, ọnụahịa maka akwụkwọ nri ọhụrụ, mkpụrụ osisi na elu na-eji nwayọọ nwayọọ belata ma bụrụ onye ọhụụ maka onye ọ bụla na-atụ nrọ mara mma.
N'ihi ihe na-efu? Ahụ na-etinye ume dị ukwuu n'igbu eriri akwụkwọ greenery na akwụkwọ nri ndị na-emetụbeghị ọgwụgwọ okpomọkụ. Ọfọn, ha caloric ọdịnaya - ọ bụ naanị a song nke slender divas!
Ya mere, ọdịnaya caloric nke cucumbers bụ 15 kcal kwa 100 grams, tomato - 20, radishes - 16, salad -11, akwụkwọ nri - 16 kcal, wdg. Salad, ejiji teaspoon nke akwukwo nri ma obu mmanu mmanu, jeghariri na tebulu nke oberibe achicha oji, o di ka ihe di egwu karia ihe oyi. Ọfọn, uru nke nri dị otú ahụ maka ahụ dị oké mkpa.
Green ahịhịa na akwụkwọ nri nwere chlorophyll - otu ihe na-enyere aka na osisi aka ịghọta ìhè anyanwụ. Nye mmadụ, chlorophyll na ụfọdụ n'ime ihe ndị metụtara ya na-edozi ọgwụ na-egbochi ọrịa cancer, na-enyere aka ịmaliteghachi anụ ahụ na imeziwanye ọganihu.
Mkpụrụ osisi na akwụkwọ nri mbụ na-acha ọbara ọbara nwere mgbochi ọrịa cancer, bụ antioxidants ma na-akpachi anya usoro ịka nká. Ọ bụghị iji kọwaa vitamin na ihe ndị na-achọpụta. Ka anyị lebakwuo anya n'ihe ndị dị na salad anyị.
Celery
Vitamin A, C na E. Mineral, protein na eriri. Ọ dị njọ na-emetụta usoro ahụ ụjọ na metabolism.
Eyịm
Vitamin B1, B2, PP, ascorbic acid. Carotene. A na akwadoro maka ọrịa shuga, vitamin erughi, ọbara mgbali na atherosclerosis.
Kukumba
Vitamin C, B1, B2, P, provitamin A. Fiber, salts mineral nke potassium. Mmetụta bara uru n'obi, akụrụ, imeju.
Cabbage
Vitamin C, P, B1, B2, PP, U. Potassium na soda. Na-ewusi mgbidi nke arịa ọbara, na-edozi mgbaze, na-egbochi ihe omume ọnya.
Tomato
Vitamin C, B1, B2, P, K. Carotene, phosphorus, potassium. Eji maka anaemia, ọrịa obi obi, gastritis. Chebe megide cancer cancer.
Kedu ihe ọzọ bụ ụtụtụ mmiri dị mma? A na-akwado ha ngwa ngwa na ngwa ngwa, n'ihi na ọ dịghị ha mkpa igbanye ihe ọ bụla. Anyị na-eri ha, ha na-ekwu, "dị ndụ". Nke a dị mkpa maka mmekpa ahụ anyị na-eme n'oge oyi, na-esi ísì ụtọ nke nnukwu oliv ọma. Ọbụna nri na-adabere na salad akwukwo nri, ọ na-adịrị mfe ịfefe na oge mbụ na akwụkwọ nri.
Nri nri
Ihe oriri a na-eri nri nwere calorie 1300. Nke a bụ isi iwu ya:
- ị nwere ike ịṅụ mmiri dị mfe na ịnweta mmiri.
- na nri ọ bụla na-anwa iri nnukwu òkè nke salad. Enwere ike ịkwadebe ya na celery, letus, cucumbers, mkpụrụ osisi apụl, pods nke agwa, kernels ọka na tomato. Ọ jupụtara na tablespoon nke yogọt weere ya na ihe ọṅụṅụ lemon, mmanya na ngwa nri.
Ihe a ga-eme n'ime izu ole na ole: ị ga-ekpochapụ 2 ruo 4 n'arọ, eriri afọ ga-arụ ọrụ nke ọma (n'ihi nnukwu ụba), akpụkpọ ahụ ga-ekpochapụ, anya ga-egbukepụ.
Ihe kachasị mkpa, gbalịa gbatịa "oge salads" ruo ogologo oge: mgbe niile, a pụghị iri vitamin maka ọdịnihu. Ihe ngosi na enyo ga-asị na ị meela maka ọnụ ọgụgụ ndị na-egbu egbu, bụ ndị na-ahọrọ saladi site na ọhụrụ, crunchy elu!
MGBE
Kukumba na tarragon
2 ọkara cucumber iri na grater, tinye finely chopped ụyọkọ tarragon. Oge na yogọt ma ọ bụ abụba uto dị arọ, tinye nnu.
Salad na shrimps
Akwukwo letus na-egbutu ya kpamkpam (mgbe ịcha, kọntaktị na mma metal ji enye mmeghachi omume oxidative, na-egbu otu akụkụ nke vitamin), gbakwunye ahịhịa ogwu, oliv na dil. Oge na ihe ọṅụṅụ mmiri lemon.
Chiiz nke ogwu na ahihia
1 pasent nke abụba na-abụchaghị abụba nke a gwakọtara na 2 tablespoons. mmiri ara ehi ma ọ bụ yogọt, gbakwunye pasili ọma, dil, coriander, garlic (ịhọrọ) na nnu. E nwere ike ịkụnye ọka a na ogbe achịcha na-esi ike ma nweta ezigbo sandwich, nke a ga-asacha na iko ihe ọṅụṅụ tomato.
Letus salad na oatmeal
Omuma "salad okpomọkụ" - ya tomato, kukumba, elu, nnu. Etuchaa ma hapụ maka nkeji ole na ole iji mee ka ihe ọṅụṅụ pụta. Ugbu a, tinye otu tablespoons nke flakes oat, gbakọta ma jeere tebụl.
Brynza na elu na tomato
Site na mma mmiri (ọ bụghị iji crumble), anyị na-ebipụ cheese ahụ n'ime cubes. Nke kachasị mma maka cheese feta n'oge a "- ọ dị nro nro ma ọ bụghị nnu. Ugbu a anyị na-ebipụ dil, pasili na tomato. Mix na jupụta 1 tsp. mmanụ ọka na fesaa ya na ihe ọṅụṅụ lemon. Ịnwere ike ịgbakwunye oliv ma ọ bụ chara acha.
Salad salad
Ọ dị mkpa ka ibelata kabeeji ahụ ma jiri ya ghee ya nnu. Ọtụtụ ndị nwunye anaghị eme nke a, ha na-enweta salad n'aka ha - anyị ga-etinye ọtụtụ ihendori (mgbe ahụ ọ na-aghọkwu caloric). Bee ihe tomato na mpekere, tinye pasili na dil, ma jikota yogot ma obu abuo ogwu di ocha.
Ụtọ cherị na poteto
1 sie ma ọ bụ nke nduku nduku na 1 ụyọkọ garlic garlic. Tinye nnu na 1 teaspoon nke mmanụ ihe oriri.
Radish na kukumba na ahihia
2 ọkara cucumber, gram 400 nke radish, 100 grams nke letus, 2 àkwá, eyịm green. Anyị kpochapụrụ ihe niile, jikọta ya na 1 tablespoon nke yogọt. Tinye dil na nnu.
Kukumba na akwa
1 kukumba, 1 sie egg, green onions. Akpụchasị ihe niile ma tinye ya na nkeji nkeji mmanụ.
Salad "Mmiri."
Sie poteto, bee ya ma bee n'ime obere cubes. Mgbe ahụ, fesa ya na mmanụ ihe oriri. Biputakwa cucumbers na eyịm ọhụrụ, ị nwere ike ịgbakwunye otu apụl maka uto piquant. Mkpịsị aka ikpeazụ bụ pea green.
Nnu, ose ma jikọta ya na ude ma ọ bụ yoghurt.
Rucola na Parmesan na Tomato
Roulette na-etinye ya na obere tomato, ude, tinye ya ma ọ bụ chika Parmesan. Dị ka refueling - 1 tbsp. l. ihe ọṅụṅụ lemon
Na-esi na greenery
Gwakọta ogwe akacha elu (ịhọrọ: dil, pasili, coriander, celery, garlic garlic) na yogọt na nnu. Anyị na-eji ya dị ka mgbakwasa maka salads ma ọ bụ karịa Mayonezi maka efere ọkụ - iyak, anụ ma ọ bụ pasta.
Na akpatre, ihe nzuzo abuo nke menu ihe na-atọ ụtọ: gbalịa jupụta salads na mmanụ ihe oriri nke ịpị ịpị ọkụ - oliv, linseed, ugu, sesame ma ọ bụ mmanụ ukpa. Na mgbakwunye na normalizing usoro metabolic na ahụ, mmanụ ndị a na-enye efere ọhụrụ tints ụtọ.
Na nke abuo, ọ dị mma iji nnu mmiri na-eme ihe ọ bụla na-emekarị, nke nwere ihe dị iche iche dị iche iche, ma, n'ezie, ọ bara ezigbo uru n'ihi nnukwu ọdịnaya nke iodine nke na-emetụta ụbara thyroid gland, nke na-adabere n'ụzọ dị mma na nke a mara mma .