Ci a wurin aiki bai kamata ya zama daidai da cin azumi ko mummunan aiki ba. Idan kun tsara kanku da kyau, zaku iya cin abinci mai kyau kamar na gida. Aauki kayan wanki kuma yanzu da yanayin yayi kyau zaku iya cin abinci a waje.
Bai isa cin abinci mai kyau a ƙarshen mako don rarar abubuwan wuce gona da iri ba. Tunda kuna yin kwana biyar a aiki, ya kamata ku yi ƙoƙari ku sanya shi wuri mai daɗi kamar yadda ya yiwu. Don cimma wannan, ɗayan manyan manufofinku ya zama ku ci kyakkyawan aikin abinci.
Muna ba da shawarar menus guda biyar masu ƙoshin lafiya da ƙananan kalori waɗanda zaka iya ɗauka a cikin kwandon iska mai sauƙi kuma ka buƙaci shiri kaɗan. Hakanan muna ba ku ra'ayoyi da nasihu don kaucewa "yin zunubi" tsakanin abinci.
Litinin, cika fansa
Kamar yadda yake a karshen mako da kuka je cin abinci kuma kuka aikata abin da ba daidai ba, zai yi muku kyau ku ci abu mai sauƙi da tsarkakewa. Lura:
- 1st farantin: Mashed kayan lambu. Anyi shi da dankalin turawa, karas, turnips, leeks, chard da duk irin kayan marmarin da kuke so. Zai daidaita cikinka kuma zaka iya ɗauka azaman cream mai sanyi.
- 2st farantin: Tsiran alade na Turkiyya ko gasasshiyar filletin kaza.
- Kayan zaki: Yogurt mara mai mai ko kuma abarba guda abarba (ko wasu fruita fruitan itace da kuke so).
Talata, ƙarfe da beta-carotene
Yi amfani da lokacin da ka rage kafin ka tafi hutu don shirya fatarka don rana. Foodsaukar abinci mai wadataccen beta-carotene, tan ɗinku zai yi sauri kuma ya daɗe kuma za ku kiyaye fata daga ƙonewa. Idan kuma kuna ƙoƙari ku rasa nauyi, zai zama da amfani sosai ku sha ƙarfe da yawa don kauce wa rauni.
- 1st farantin: Salatin Lentil tare da tumatir ratatoille, barkono, albasa da ɗan faski (yana taimakawa wajen sha ƙarfe). Don yin shi da sauri, sayi miyar da aka riga ta dahu.
- 2st farantin: Amedunƙara ko kalangu masu ɗauka ko mussel; ko gwangwanin zakara (mollusks yana da baƙin ƙarfe da yawa)
- Kayan zaki: Macedonia na lemu, kiwi da strawberries.
Laraba, "spical Spanish"
A yau mun zaɓi nau'ikan jita-jita iri-iri na abincin Bahar Rum, waɗanda aka ɗora da bitamin, ma'adanai, kuzari kuma babu cholesterol. Bugu da kari, zai zama da dadi:
- 1st farantin: Gazpacho. Idan kun kasance a kan rage cin abinci, matsakaita man, zaitun ba shakka. Zaku iya yanyanyan kukumba da latas.
- 2st farantin: Omelette Sanya shi washegarin cin abincin dare ka ajiye wani abu wa kanka. Idan baku sami lokaci ba, sanya shi Faransanci, tare da tuna ko cuku.
- Kayan zaki: Kankana ko kuma tafin hannu guda na cherries.
Alhamis, menu na gourmet:
Zuwa ƙarshen mako zaku iya ba kanku haraji na gastronomic, ba lallai ba ne ya nufin ƙarin adadin kuzari ...
- 1st farantin: Guna tare da ɗanyen naman alade ko naman Iberiya. Kuna iya ɗauke shi riga an yanyanka shi gunduwa da kankana da naman alade da ɗan goge haƙori.
- 2st farantin: Salatin ko salatin da tumatir, albasa da barkono vinaigrette; ko wasu yankakken kyafaffen kifin da aka yanka da kwai mai ruwan kasa.
- Kayan zaki: Chocolate yogurt ko custard.
Juma'a, kore da haske
o:
Ranar ƙarshe ta mako
Muna ba da shawarar menu mai haske sosai idan har zaku tafi cin abincin dare daga baya ko kuma kuna son sanya kaya masu ɗan matsewa. Shin
ranar salati a matsayin tasa guda. Zaka iya zaɓar tsakanin:
- Salatin na latas, masara da dafa ko gasasshiyar kaza tare da yogurt da miyar mustard.
- Salatin taliya tare da tuna, sandar kaguwa, prawns, tumatir da cuku wanda aka hada da man zaitun, gishiri da ruwan tsami.
- Salatin shinkafa tare da barkono mai kararrawa, kaguwa ko sandar prawn, dafaffun kwai da masara.
- Salatin dafafaffen dankalin turawa, barkono mai kararrawa, masara da dawa ko kuma naman alade wanda aka hada da man zaitun, gishiri da vinegar.
- Kayan zaki: wani ɗan itace.
Sha: ruwa, shayi mai sanyi tare da lemun tsami da saccharin ko, idan ba za ku iya taimaka masa ba, soda abinci.
Nasihu: Don samun wadataccen abinci, yi ƙoƙari ku ciyar da abin da kuka ci da tsakar rana tare da abincin dare: idan menu ɗinku ya haɗa da sunadarai da yawa, ku ci yawancin carbohydrates da daddare. Don abincin dare ana ba da shawarar sosai don ɗaukar kifi ko
kwai mai salad ko kayan lambu, da wasu fruita fruitan itace. A cikin menus da muka baku zaku iya haɗawa da wani ɓangaren burodi. Dangane da ƙimar abincinsa, zaku iya sauya taliya da shinkafa idan baku son ɗayan ko ɗaya.
Wani ra'ayi: yanzu da yanayi mai kyau ya fara, ɗauki wasu jita-jita waɗanda za'a iya ci cikin sanyi; Fitar da su daga cikin firinji kadan kafin lokacin cin abincin rana. Daga gida kuma zaku iya ɗaukar thermos na shayi mai lemun tsami tare da saccharin don sha da rana.
Yi hankali! Idan baku kame kanku tsakanin cin abinci ba zaku iya lalata duk abin da kuka samu ta hanyar menus ɗinku masu ƙoshin lafiya da ƙananan kalori. Ee zaku iya cin abinci tsakanin cin abinci, amma tare da kanku. Wasu shawarwari:
- wani ɗan itace tare da jiko ko shayi tare da saccharin
- yogurt mai ƙwanƙwasa
- yanki na dunƙulen burodin alkama tare da sabon cuku ko jam mai ƙarancin kalori
- Idan kuna wasanni ko amfani da makamashi mai yawa, zaku iya samun sandwich ƙaramin tuna ko wasu kuki da gilashin madara
- idan zaka fita neman buɗaɗɗe, babu giya. Zaɓi don zakara, pickles ko tuna tare da barkono, ruwa ko soda mai haske.
Manta game da kayan ciye-ciye na inji, dankalin turawa da burodi. Koyaushe kuna da fruita fruitan itace, yogurt ko wasu wainar hatsi gaba ɗaya a hannu don guje wa jarabobi.