Nwa agbọghọ ọ bụla ma ọ bụ nwanyị ọ bụla chọrọ ịnọgide na-agbagha ma na-adọrọ mmasị. Ọ bụrụ na ọnụ ọgụgụ ya dị mma, mgbe ahụ, ọ dịghị ihe oriri ị ga-etinye na ya adịghị mkpa. N'ezie, nke a apụtaghị na ọ nwere ike iri ihe ọ bụla ọ chọrọ. Dịka ọmụmaatụ, onye ọ bụla nwere mmasị na Mayonezi, ketchup. Obere ihe mgbochi na nri kwesịrị ịbụ iji ghara ibu ibu. Na ịkwa ụda olu, ị chọrọ egwuregwu. Ibu ọkụ nke minit 15 n'ụbọchị. Ọ dịghị onye na-ekwu ka ịnọdụ n'ụlọ mgbatị maka ọtụtụ awa ma ọ bụ ụbọchị. I nweghị ike ileta ya ma ọlị. Ọrụ n'ụlọ.
Nke a bụ ihe ole na ole dị mfe. 1-2-3 malite
Yip: ubu ogwe ụkwụ, a na-atụgharị sọks n'èzí, aka ya n'ihu ya.
Kedu ihe anyị na - eme: anyị na - eme njem atọ - iji "1 -2-3" anyị na - aga ala, na "4" anyị na - arịgo. Tinyegharịa ugboro iri na isii. Iji dozie nsonaazụ ahụ, anyị na-eme ọkwa iri (10) site na otu nhazi.
"Nwanya gị, Queen"
Yip: ubu ubu uzo, aka na eriri.
Ihe anyị na - eme: anyị na ụkwụ anyị na - ebuso anyị ọgụ. Nzọụkwụ ukwu nke aka nri, gbadaa ekpe ya (aka ekpe n'otu oge ahụ). Anyị na-alaghachi n'ọnọdụ mbụ. Anyị na-eme ugboro 16 kwa ụkwụ.
Anyị na-agba ọsọ, abụọ anyị na-efegharị
Yip: ubu ubu uzo, aka na eriri.
Ihe anyị na-eme: anyị na-ebunye ụbụrụ nke aka anyị n'aka nri aka nri. Anyị na-anwa idebe pelvis ebe. A na-eme mmega ahụ maka ugboro 30 maka ụkwụ ọ bụla. A na-agbada ikpere ụkwụ, ụkwụ ọnụ, akara aka na ikiri ụkwụ, aka na mkpọchi n'ihu ya.
Ihe anyị na-eme: anyị na-ebili na ikpere anyị, anyị na-anọdụ ala n'akụkụ aka nri, ebili, mgbe ahụ, anyị na-emeghachi otu aka ekpe. Anyị na-eme ugboro 30.
Enwere oche, biko.
Yip: Anyị na-anọdụ ala napyatkah (dịka na mmega ahụ gara aga), tinye aka n'úkwù ahụ.
Ihe anyị na-eme: rịgoo ikpere ya, tinye ụkwụ aka nri ya na ikpere, aka na ikpere. Anyị na-ebelata pelvis n'ikiri ụkwụ nke aka ekpe. Anyị na-ebili. Anyị na-emegharị ihe omume a ugboro iri na isii. Anyị na-agbanwe ụkwụ.
Ejiri ụkwụ na-agba ịnyịnya!
Yep: anyị na-anọ na anọ, n'ọbụ aka n'ala.
Ihe anyị na-eme: wepụ ụkwụ ụkwụ na-agbatị, n'akụkụ aka nri n'akụkụ ahụ. Anyị na-agba ume, na-abata n'ime afọ, na-edozi ya elu. Anyị na-anọchi anya na nke a maka akụkọ 8. Anyị na-alaghachi n'ọnọdụ mbụ. Anyị na-ekwughachi ugboro asatọ na ụkwụ ọ bụla.
Naghachi ume na gbatịa akwara ndị na-arụ ọrụ (nke mere na ọ dịghị ihe mgbagwoju anya).
Nchọta maka ụbọchị
1500 kcal kwa ụbọchị - ọ bụ naanị nwa agbọghọ ga-eriju afọ, mana ọ gaghị adị mma. Ma lee otua isi na-agwụ ike isi bụrụ menu gị!
Nri ụtụtụ
Ụgbọ mmiri na akwa na ube oyibo
- 1/2 ube oyibo,
- 1 egg,
- 1 toast,
- ọkara otu iko nke raspberries ọhụrụ.
Bee ihe ube oyibo ahu, n'emeghi ka iru ala, were nkume, ma n'ime oghere nke ozo, gbawaa akwa. Tinye ube oyibo n'ime efere azu ma ziga ya n'ekpo oku wee rue na 180 Celsius maka nkeji ise ruo mgbe e gbutere ya. A na-eri achịcha na nri isi, raspberries maka ihe eji eme akwa.
Ụmụ nwanyị, ndị nri ha na-enwekarị avocados, tụọ ihe dịka kilogram 3,5 na-erughị ndị na-eme ihere nwa nwa ebu n'afọ, dị ka nnyocha sayensị na-adịbeghị anya.
Ngụkọta: calorie 330.
Nri 1
- 100 ml nke 11% ude,
- ọkara nke banana a na-achaghị acha,
- 1/4 teaspoon nke vanillin,
Akwukwo a ga enyere aka inwe obi uto n'agbanyeghi oke ike: protein proteinptop ya n'ime ahu na - eme ka hormone nke a na - akpọ joyoterotonin.
Ngụkọta: calorie 210.
Nri 2
- 6 mpekere nke zucchini na bee,
- 9 tomato cherry, bee na ọkara,
- 2 tablespoons nke mozzarella, grated na nnukwu grater,
- 1 teaspoon nke mmanụ ihe oriri.
Ụdị maka nchịkọta mmanụ, tinye canape na ya (zucchini-cheese-cheese) na esi nri na oven na 200 Celsius C maka 5-6 minit.
Na-edozi zucchini mgwakota agwa, ị ga-enweta otu Pizza, ọ bụ naanị caloric ka ukwuu.
Ọnụ: calorie 150.
Nri ehihie
Stew nke zucchini
- 150 grams nke anụ ọkụkọ, anụ akpụkpọ anụ,
- 30 grams nke feta, kpụkọrọ akpụkpọ,
- Ọkara obere zucchini, bee n'ime cubes,
- 1 / nke ụtọ Bulgarian ose, bee n'ime cubes,
- Akara spoonful nke thyme epupụta,
- 1 pasent nke mmanụ olive. Nnu nụrụ ụtọ.
Fri ara na brisket ma ọ bụ frying pan na bee ya. Zucchini, ose na thyme jupụta na mmanụ, nnu ma wụsa ya na oven dị ọkụ ruo 200 Celsius C maka nkeji 15 (n'etiti ụzọ akwụkwọ nri ga-agwakọta). Na-eje ozi, na-etinye ọkụkọ n'elu ma na-agbapụ ihe.
Ighata ara na-enweghị akpụkpọ anụ, ị ga-echekwa nri ehihie gị na gram 11!
Ngụkọta: calorie 410.
Nri abalị
Tropical scallops
- 200 g nke oké osimiri scallops,
- 1 tablespoon lilac yabasị, finely chopped,
- 1 tablespoon mmanụ oliv,
- 1 tablespoon Sokalaima,
- 1 tablespoon unsalted soy sauce,
- ọkara nke mango, bee n'ime cubes.
Na-agwakọta bọta, ihe ọṅụṅụ lime na soy ihendori; na ọkara nke ya, gụọ scallops (minit 10), gbakwunye ọkara nke abụọ ka salsa si na mango iluk. Gwakọta ihe na-esi na frying pan ma rie ya na salsa.
Akụkụ a nke scallops nwere protein 38 grams - ihe karịrị ọkara nke iwu kwa ụbọchị.
Ọnụ ọgụgụ calorie 400.
TOTAL: 1500 Calories.
Ahụ gị ga-ekele gị ma ọ bụrụ na, yana mgbakwunye na atụmatụ nri ahụ, ị ga-egosikwa atụmatụ ọzụzụ ahụ.
I nwere ike imeli :
- otu iko mmanya pink maka nri abalị (calorie 120)
Ọ ghaghị ịda mbà :
- ude na smoothies - dochie ha mmiri ara (calorie 45); na okwu (calorie 75).