N'ụtụtụ anyị na-agba ọsọ, nri ehihie anyị na-anọ n'ọrụ. Naanị ná mgbede, anyị nwere ike iri nri n'enweghị nsogbu. N'otu oge ahụ, m na-achọ inye onwe m na ezinụlọ m nri abalị zuru oke, - dịgasị iche iche ma dị ụtọ.
Ma ajụjụ ahụ bilitere: otu esi edebe ọnụ ọgụgụ ahụ n'ọnọdụ ndị dị otú a? Enwere Ezi ntụziaka maka enyemaka zuru oke maka ụkọ ọnwụ? Ọ na-apụta na e nwere. Ọbụna maka oke nfe ị nwere ike iburu nri ụtọ, nri, ma ọ bụghị kalori.
Ntụziaka ndị a chọrọ nwere ihe dị ka calorie 600, protein 24% (37-38 g), 25% abụba (21 g) na anụmanụ na ihe oriri, 51% carbohydrates (79-80 g), 12 g fiber, calcium, folic acid, ígwè na ihe ndị ọzọ dị mkpa.
Ọdịiche dị iche iche bụ ihe ndabere maka nri dị mma. Ya mere, uzommeputa maka nri nri zuru oke maka ihe nfe na-agụnye ọtụtụ efere sitere na nri dị iche iche. Nke a ga-ebelata ibu ma nwee ezi obi.
Nri Anyasị 1. Salmon na osikapa na akwụkwọ nri.
- 90 g nke salmon ma ọ bụ ihe ndị ọzọ na-acha uhie uhie uhie na lemon ihe ọṅụṅụ na pasili ọhụrụ;
- 100 g nke asparagus stewed na carrots na eyịm ma ọ bụ akwukwo nri na ashangus agwa;
- 40 g nke osikapa sie, ọkacha mma aja aja.
- Salad na akwukwo nri na kukumba na tomato.
Ị chọrọ ihe eji eme njem? Kwadebe salad uto nke obere umu akwukwo:
- 200 g nke akwụkwọ nri;
- 50 g ma ọ bụ tank tanks (oranges);
- 1 obere isi nke yabasị ọbara ọbara;
- 2 teaspoons nke Italian refueling (obere kalori).
Nri abalị № 2. Chicken na akwụkwọ nri.
- 120 g nke anụ ọkụkọ nke anụ ọkụkọ na-etinye ya na akwa ndị na-acha ọcha ma na-akpọ nkụ maka minit 20 na okpomọkụ nke 180-200 Celsius C;
- 100 g nke broccoli steamed;
- 1 nkezi poteto akpọọ nkụ na 1 teaspoon mmanụ na 2 teaspoons nke utoojoo ude na obere abụba ọdịnaya;
- fesa akwukwo nri na ohia erimeri ohuru.
N'ihi na-eji megharịa ọnụ - butere apụl. Were 1 ọkara apụl, wepụ isi. N'etiti, anyị tinye 2 teaspoons mmanụ aṅụ, 1 teaspoon nke chopped ukpa na 1 teaspoon nke mịrị. Nri maka minit 45 na 180 Celsius C.
Nri abalị 3. Ogwu ọkụ Mexico na akwukwo nri na-edozi.
- 100 g anụ ọkụkọ fillet tinye na mgbakwasa si 2 teaspoons nke soy ihendori na 1 teaspoon nke mmanụ oliv, akpọọ nkụ na oven ma ọ bụ na grill;
- 40 g nke letus;
- 30 grams nke salsa sauce;
- 50 g nke sie aja aja osikapa ma ọ bụ buckwheat;
- 100 g nke carrots stewed na 1 teaspoon nke ihe ọṅụṅụ oroma na 1 teaspoon nke ọhụrụ ginger mgbọrọgwụ (tinye nnu na ose nụrụ ụtọ).
Nri abalị № 4. Stew si tofu.
- Siri 120 g tofu na 1 karọt, 30 g nke chopped yabasị, 30 g nke pasili na 1 teaspoon mmanụ olive. Tinye 4 nnukwu ihe nchịkọta, ọkara nke ose uhie dị ọkụ na 1 teaspoon nke soy sauce. Oge atọ garlic, mmanya, chili;
- garnish - 100 g nke sie aja aja osikapa;
- Salad tropical: 1 kiwi, 2 teaspoons nke aki oyibo pulp, ½ oroma, 1 teaspoon mmanya wepụ.
Nri abalị № 5. Nri.
- 90 g nke anụ na-abụchaghị abụba, esiri ya n'ọkụ ma ọ bụ n'ime oven;
- 1 ọkara poteto akpọọ nkụ na 1 teaspoon nke butter;
- 100 g nke carrots na pean green.
Ezi ihe mgbakwunye na nri a bụ "salad" green:
- 200 g nke dil, salad, pasili, yabasị;
- kukumba;
- 1 teaspoon nke mmanụ oliv maka ịgbara.
Nri abalị № 6. Halibut na akwụkwọ nri.
- 120 g nke bekee a na-esi nri ma ọ bụ na-esi ísì ụtọ (anụ ọzọ na-acha ọcha ga-eme);
- 100 g nke ahịhịa na-esi na chicken broth na mgbakwunye nke 1 teaspoon ala almọnd;
- 50 g nke aja aja sie osikapa ma ọ bụ poteto esi n'ime anụ ahụ;
- 200 grams nke salad akwukwo nri (kukumba, tomato, ose di uto) na ahihia.
A na-atụle ihe ndị dị na ntụziaka na otu akụkụ. Ma ezin ul o gi dum ga-enwe obi ut o. N'ọdịnihu - atụla ụjọ ịnwale. Jikọta echiche gị, gbanwee nkwadebe nke nri abalị na amoosu ma rie maka ahụ ike!