Iwe uri mumwe weavo vanopedza zuva rese pagungwa? Chenjera zvaunodya. Kana ukashungurudza chiringuito, doro, tapas uye echando mafuta, unogona kuwedzera huremu usingazvizive.
Pfungwa yakanakisa: uyai nechikafu. Takagadzirira mamenyu mashanu matsva, ane hutano uye akareruka aunogona kutora muchitonhorera.
Kana iwe usiri kuda kugara uchidya pabhawa bhawa kana kuti uchaenda kumakoto kana kumahombekombe akarasika, tora chikafu chako uende nacho. Asi usayedzwe kurasa mabhegi echips, soda, uye kutonhora kutonhora. Pasina kuzviziva iwe, unogona kunge uri kusaenzana kudya uye zviyero.
Kana iwe uri muzuva, iwe unofanirwa kudya zvinwiwa zvakawanda uye chikafu chinobatsira muviri wako kumira kupisa uye kudzivirira kupisa kwekupisa uye nematambudziko emudumbu. Mukudya kwako kwemazuva ese kunofanirwa kuve nemavhitamini mazhinji, beta-carotene nemvura, kudzivirira kupera mvura mumuviri, kudzivirira kutsva uye kuwana tan yakachengeteka uye yakanaka.
Kuti uwane zvakanakisa pamhenderekedzo yegungwa usinganetseke nezveyako mutsara uye hutano hwako, zvakanakira kugadzirira mamamenyu ako pachako. Heano mamwe matsva uye anonaka mazano.
Kana iwe uchida kuona iwo mabikirwo, wobva waverenga pa ...
Tan saladi: Kuwana yakanaka uye yakachengeteka tan kunoenderana kwete chete pane chezuva asi pane zvaunodya muzuva. Zvibereko nemiriwo hazvigone kushayikwa pane yako menyu, zvakapfuma mumavitamini, beta-carotenes uye antioxidants zvinokudzivirira kubva kumahara radicals anogadzirwa nezuva. Iyo dhishi iyo iwe yaunogona kusanganisa izvi zvinoshandiswa panguva imwechete iri mumasadhi. Mamwe mazano:
- Tomato, magaka uye tuna.
- Letisi, chibage nebhinzi zvinomera.
- Pasita uye avocado, vakapfeka nemafuta emuorivhi.
- Chinangwa, karoti uye salmon inopfungaira.
- Apple, peya, vise uye nzungu.
Vaperekedze na: madomasi, karoti kana muto wepainanazi.
Zvekudya: yogati yakasvetuka ine teaspoon yemajemusi egorosi kana michero.
Zano rinobatsira: Kana iyo saladhi ichave yakasarudzika dhishi, ita shuwa kuti inogara iine mamwe mapuroteni (tuna, chizi, turkey, salmon, nezvimwewo).
Masangweji ane hutano uye akareruka: Ndiyo sarudzo iri nyore uye inobatsira. Sliced chingwa, mamwe soseji ... uye yakagadziriswa chikafu. Kwete nekukurumidza. Sarudza zvigadzirwa zvema sandwiches ako zvakanaka kana iwe usiri kuda kuzvishongedza necholesterol uye macalorie, uye zvakare kudyiswa zvisina kunaka. Sarudza chingwa chakaderera-cholesterol, semuenzaniso gorosi rose, uye sekuzadza sarudza zvine mafuta mashoma uye kanganwa nezve kutonhora kutonhora. Mazano akanakisa:
- Iberian ham uye tomato.
- French omelette.
- Yekutonhora kutemwa kweTurkey kana huku.
- Cheese nematomatisi zvidimbu.
- Muriwo nemafuta emuorivhi panzvimbo yemayonnaise (lettuce, tomato, tuna, asparagus, chibage ...)
- Salmon ine capers uye kubata kwemafuta emuorivhi.
Vaperekedze na: soda isina kujeka kana mvura.
Zvekudya: visi kana vise (torai vacheke kuita zvidimbu zvisina ganda).
Zano rinobatsira: dzivisa buttering sandwiches uye kushandisa mayonnaise-senge sauces.
Pasita uye mupunga, rakachena simba: Ose ari maviri akagadzirira kugadzirira ndiro dzinotonhora muzhizha kuti ikubatsire kupora simba iro gungwa rinokutora iwe. Mukuwedzera, izvo zvikafu zvinochengetwa zvakanaka uye zvinotonhora zvinotonhora. Pfungwa yakanakisa ndeyekuvagadzirira usiku uye kuchengetedza chikamu chezuva rinotevera:
- Rice saladi: nechibage, mhiripiri yakakangwa, prawns, yai yakabikwa, asparagus ...
- Yakabikwa pasta ne tuna.
- Spirals kana macaroni uye grated chizi nemadomasi.
- Mupunga neinanazi, apuro uye mazambiringa akaomeswa.
- Pasita saladhi: nechibage, apple, tuna, crab tsvimbo ...
Vaperekedze na: Iced girini tii inotapira ne saccharin (gadzira thermos kumba uye isa chando).
Zvekudya: muchero kana chando lolly.
Zano rinobatsira: Mhanya pasita kana mupunga pasi pemvura inotonhorera mushure mekubika kuitira kuti irege kuneta.
Sandwichi kuti udzorezve mabhatiri ako: Kana iwe wakabuda usiku hwapfuura uye wapisa macalorie akawanda kutamba, kana uine nzara kana usina nguva yekugadzirira chero chinhu, yakanakisa sarudzo isangweti. Asi sarudza zvine hungwaru:
- Iberian ham nemadomasi nemafuta emuorivhi.
- French omelette kana mbatatisi.
- Muriwo usina mayonnaise.
- Nyama yemombe.
- Squid.
Vaperekedze na: rakajeka, doro risinganwi doro kana chinwiwa chisina kujeka.
Zvekudya: yogati ine mafuta mashoma kana michero.
Mediterranean menyu: Kudya pamahombekombe hakufanirwe kurega kuravira. Kune akajairwa echirimo madhishi eMediterranean chikafu chakanyanya kunakirwa muzuva. Kana iwe ukazvibika iwe pachako, chengetedza chikamu chegungwa; kana zvisiri, unogona kuvaraira kuti vatore muresitorendi:
- Mbatatari omelette ine gazpacho: yakasarudzika, inonaka, ine simba uye yakapfuma mavitamini.
- Melon ine ham: hutano, hune hutano uye hwakaderera macalorie.
- Paella: chikafu chinonaka chakazara nemakoriori chaiwo.
- Roast huku: yakajairika muzhizha, zvakare iri sarudzo yakanakisa yekutonhora.
Vaperekedze na: girazi rewaini, rakajeka kana risinganwi doro.
Zvekudya: vise, vise kana michero yemwaka.
Zano rinobatsira: edza kudya ndiro idzi pazuva rimwe chete ravanogadzirira.
Kumahombekombe kwete pasina ...
- 1 bhodhoro remvura
- Chibereko chitsva (tora chakabvarurwa uye cheka).
- Kakutonhorera kadiki, magirazi uye mapurasitiki.
- Bhegi remarara kutora zvese zvasara.
Rangarira…
- Usabve usina kudya kwekuseni, gungwa rinotorera iwe simba rakawanda.
- Usarega kunwa mvura uye mvura zuva rose.
- Edza kuva nechikafu chemanheru chakanaka kubhadhara zvikafu zvishoma.
- Wedzera madonhwe mashoma emafuta emuorivhi kumasangweji ako uye masangweji: zvinodzivirira kupatira kwakajairika kwemazororo.
Unogona kutenga ...
Idya mafuta echando. Unoshandisa simba rakawandisa pamhenderekedzo yegungwa zvekuti haikwanise kukanganisa kudya kwako chero bedzi usingapfuuri. Zvirinani sorbets uye echando malollies.