Ọ bụrụ na a na-eji nri osikapa eme ihe, a na-eme ka njirisi nke slag jide n'aka. E kwuwerị, ùgwù osikapa bụ na ọka ọṅụṅụ a bara ọgaranya. N'ime afọ, ọ na-agba, ma na-agagharị na eriri afọ, na-ekpuchi dịka ogbo ogbo si n'ahụ. Ọka osikapa ọzọ - ọ na-egosiputa mmiri mmiri. N'otu oge ahụ ọ bara ezigbo uru, ị nwere ike ijikwa obere ọka. Riz nwere ọgaranya potassium na calcium, ya mere, na-akwado usoro obi. Ọ na-achịkwa ụbụrụ na-eme ka ahụ dị na magnesium.
Ụfọdụ ndị na-akwa ákwá na nri osikapa anaghị enyere aka. Nke a mere ma ọ bụrụ na ha rie osikapa ọcha. Eziokwu bụ na ọ na-egbuke egbuke - ihe niile a na-eme na peel na-apụ na ya. N'ihi ya, a ka nwere ihe na-atọ ụtọ, ma ọ bụ ngwaahịa a nụchara anụcha, nke gụnyere karịsịa carbohydrates. Karị caloric na unhelpful bụ steamed osikapa nke nri ozugbo.
Achọpụta nke ọka slag na-eme nanị mgbe osikapa agba aja aja na-akwadoghị, ọ bụghị steamed. Na mbụ, ụdị osikapa a siri ike ịzụta. Ma taa ọ nwere ike zụrụ ya na ụlọ ahịa ọ bụla. Mma nke nri osikapa bụ na ọ dịghị achọ ọrụ nkeji nkeji na igbochi mmachi. Nanị ọnọdụ - ịṅụ ihe ruru lita abụọ nke liquids, nke mere ka ọ ghara iji mmiri gwọọ ahụ. Ikwesiri iwepu nnu ruo nwa oge. Nnu na-eme ka mmiri dị na mkpụrụ ndụ ahụ, ọ dị anyị mkpa inwe mmetụta ọzọ - ya na-ewepụ ya na mkpọmkpọ ebe.
Monday
Nri ụtụtụ: 3-5 tablespoons nke unsalted osikapa porridge. Ị nwere ike esi nri na mmiri ara ehi dị ala. Na aru - a apụl.
Nke abụọ nri ụtụtụ: a sandwich breaded na a slice nke na-adịghị mma ham. Ogwu Herbal ma ọ bụ 100 ml nke milkshake (mmiri ara ehi).
Nri ehihie: ofe 50 grams osikapa, 100 grams akwụkwọ nri na 100 grams nke ọkụkọ ọkụkọ. Iji chekwaa vitamin, kụrụ maka ihe karịrị minit 20. Wụsaa ahịhịa.
Nri ụtụtụ: osikapa osikapa na tomato na obere cheese (10 g).
Nri abalị: 50 grams nke sie osikapa weere na apụl Mpekere na mkpụrụ vaịn. Yet maka juiciness 100 ml nke ọbara.
Tuesday
Nri ụtụtụ: mkpụrụ osisi salad si kiwi, 100 g nke painiapulu, banana, otu mkpụrụ osisi amị mkpụrụ. Ndị ọzọ mkpụrụ osisi na tomato ga-eme. Iji dozie 100 grams osikapa porridge.
Nri ụtụtụ nke abụọ: Sanwichi nke ọka ọka, akwukwo letus na 50 g nke tuna.
Nri ehihie: 50 grams osikapa porridge. Dị ka ihe si esi nri, ghee n'elu mmanụ 1 yabasị, gbanye broth na broccoli. Anyị na-ahapụ ya ka ọ nọrọ ala nkeji ise na ọkụ ọkụ.
Nri ụtụtụ: otu iberibe achịcha na ugu mkpụrụ osisi na curd cheese (30 g) na herbs.
Nri abalị: 5 tbsp. Spoonfuls of cream mixed with 5 tablespoons of white wine and in this pouring stew 200 g nke oké osimiri bass .30 grams osikapa agba aja aja site na akwadebe.
Wednesday
Nri ụtụtụ: Wụba mmiri ara ehi osikapa porridge na osisi flax ma jikọta ya na iberibe ube ma ọ bụ painiapulu.
Nke abụọ nri ụtụtụ: osikapa osikapa na ọkara sie egg, tomato na letus, 1 mkpụrụ vaịn.
Nri ehihie: nsị na mmanụ aṅụ 50 g nke peas na-acha akwụkwọ ndụ na yabasị. Mix na 100 grams osikapa porridge. Wụsaa cheese na chopped pasili.
Nri ụtụtụ: ụwichi nke nwere akụkụ nke eji azụ anwụrụ. Salad na herbs (100 g), eji akwa mmanụ.
Nri abalị: osikapa 50 grams, mpekere 2 tangerines, gram 50 (ị nwere ike nshịkọ osisi). Dị ka ihendori, jikọta ihe na-esi ísì ụtọ nke mmanụ na-edozi mmanụ na spoonful nke apple cider mmanya na ọkara spoonful nke mọstad.
Tọzdee
Nri ụtụtụ: obụpde 100 grams nke osikapa agba aja aja, jikọtara ya na 100 grams nke stewed akwụkwọ nri. Dị ka isi iyi nke protein - gram 30 nke ham ma ọ bụ 100 g nke anụ ọkụkọ ọkụkọ.
Nri ụtụtụ nke abụọ: tii ahịhịa na-enweghị shuga na otu mpempe achịcha ọka na Adyghe cheese.
Nri ehihie: mepee osikapa 40 grams na pinch nke turmeric. Salad - Mpekere oroma, tomato na akwụkwọ ndụ akwụkwọ ndụ. Anyị na-emeju site na ọkara iko nke yogọt na ihe ọṅụṅụ lemon. Wụsaa ahịhịa.
Nri ụtụtụ: Sanwichi na letus, otu mpempe tomato na ọkara azụ sie. Riz nri na cheese cheese na chopped watercress.
Nri abalị: 100 grams osikapa mmiri ara ehi, 50 g nke mkpụrụ osisi mịrị amị (mkpụrụ osisi fig, apricots a mịrị amị, prunes, apụl, mịrị) jupụtara na mmiri ọkụ ma gwerie ya. Gwakọta ihe na-eme ka ọ bụrụ na ị na-ehicha ya, na-eme ka ọ bụrụ nkeji iri na ise.
Friday
Nri ụtụtụ: bee n'ime iberibe 150 g nke ugu, tinye na pan frying, tinye apụl, gram 50 na osikapa. Oge na ngaji mmanụ aṅụ na pinch nke pawuda.
Nri ụtụtụ nke abụọ: Sanwichi na bran na otu ogbe achịcha ọcha.
Nri ehihie: iberibe yabasị, tomato 2 na 1 zucchini na-eto eto. Anyị na-ekwenye na mmanụ na-edozi mmanụ, wụsa na akwukwo nri ma tinye 50 g osikapa. Anyị na-esi nri maka minit 10. Iche iche, dozie codk 150 grams.
Nri ụtụtụ: ụwichi nke nwere iko mmanya.
Nri abalị: anyị na-egbutu tomato abụọ ma wepụ anụ ahụ. Mix sie osikapa na chopped chopped ham na e ghere eghe eyịm. Anyị na-ebute tomato, fesaa mmanụ na 180 degrees ime na oven maka nkeji 20.
Saturday
Nri ụtụtụ: ihe kachasị mmasị n'elu.
Nri ụtụtụ nke abụọ: otu omekota na mkpụrụ osisi na osikapa osikapa.
Nri ehihie: bee n'ime cubes 150 grams nke nwa ehi na-esi ísì ụtọ. Bulb na obere zucchini shinkle okirikiri. Ihe a niile bụ eriri na skewers ma tinye ya na nzere. Ebe ọ bụ na ọrụ anyị - iwepụ ihe mkpofu, osikapa sika osikapa agba aja aja.
Nri: ihe ọṅụṅụ tomato, bun bun nke nwere obere bekee sitere na soya mince.
Nri abalị: 50 osikapa e tinyere na akwukwo nri. Gbakwunye pasent nke peas na mịrị vine nkeji iri na ise tupu enwere ya. Iri ọkara a ose nke chili na ọkara-bulbs. Wụsa ya na soy sauce ma gbakwunye ginger na mma. Ejicha osikapa na akwukwo nri. Ghee ahihia ahihia abuo ma mepụta efere mara mma, fesa ya na ahihia.
Sunday
Nri ụtụtụ: 100 g ọka na osikapa flakes nye 150 ml nke yogọt na-enweghị shuga.
Nke abụọ nri ụtụtụ: osikapa osikapa na egg sie, 1 mkpụrụ vaịn, mkpụrụ nke tomato na letus akwukwo.
Nri ehihie: obụpde osikapa 40 grams. Gwakọta na iberibe kiwi, ọkara apụl na abụọ mpekere nke painiapulu. spoons nke yogọt dressing curry. A na-etinye ihe a nile na salad osikapa. Dị ka anụ, jupụta ọkpụkpụ ọkụkọ ma ọ bụ otu iberibe mpịakọta ọkụkọ (30 g).
Nri ụtụtụ: Sanwichi na elu na 30 g nke cheese cheese.
Nri abalị: bee ọkara otu apụl, ọkara nke ose dị ụtọ, 1 soseji na mix na 40 g nke osikapa sie. Achịcha jupụtara na yoghurt, tinye obere nri na Tabasco ma fesaa ya na herbs.
A na-ahazi nri riz maka iwepụ nsị na izu abụọ. Iji mee ka nsonaazụ ahụ, n'ọdịnihu, otu ugboro n'izu, ịnwere ike ịhazi ụbọchị osikapa maka onwe gị.