Mwamsanga, mophweka, wathanzi, ndipo chofunika kwambiri - chokoma kwambiri!
1. Nthomba m'matope ndi batala wa mandimu
Chakudya, mphamvu ndi chokoma. Ngati simukupeza mayeso apadera a tortilla, ziribe kanthu, mungathe kuzigwiritsa ntchito ndi yisiti wamba. Pangani mikate ing'onozing'ono, pukutsani mikate yaing'ono, mwachangu kwa mphindi zingapo kumbali iliyonse. Dulani bulaki ndi mandimu ku mbali imodzi, ikani nthochi kumbali imodzi, yekani mpukutuwo ndikuyiyika mu uvuni, mutenthe ndi madigiri 150 kwa mphindi 15-20. Pamene mbaleyo imakhala yoziziritsa, idulani ndi mphete.
2. Zamasamba ndi hummus
Zakudya mu mitsuko ndi zothandiza kwambiri ndipo zimawoneka zokongola. Kuphika hummus ndi zamasamba mudzafunikira:
- Zikhoza 1 za nkhuku zam'chitini;
- 1 clove wa adyo;
- ¼ chikho cha mafuta;
- 2 tbsp. l. mchere wothira mwatsopano;
- 2 tbsp. l. tainas;
- ¼ tsp. ufa wosalala;
- Zidutswa 12 za karoti;
- Mapesi 12 a udzu winawake;
- 12 chitumbuwa tomato.
Zosakaniza zisanu ndi ziwiri zoyambirira zimasakanizidwa ndipo zimakhala pansi pa blender kuti zikhale zofanana. Zidzakhala pafupifupi 4 servings. Ikani zikopa zochepa za pansi pa mtsuko ndikukongoletsa mbale ndi ndiwo zamasamba.
3. Masangweji a Apple ndi mafuta a almond ndi granola
Izi ndiziwoneka bwino komanso zokondweretsa.
Zosakaniza:
Apulo 1, pewani mphete; mafuta amondi; granola.
Gawo limodzi la apulo mopatsa mafuta ndi mafuta a amondi ndikuwaza ndi granola flakes. Pamwamba ndi pulogalamu. Ngati mukufuna, mukhoza kupanga masangweji awiri kapena atatu.
4. Madzi a Blueberries mu yogurt
Konzani zokoma izi ndi zophweka. Tengani mtsuko wa yogurt ndi kutsukidwa ndi blueberries. Zipatso zimadulira pazitsulo zam'mimba, ziviika mu yogurt ndipo mosamala zimayika pepala lophika lomwe lili ndi zikopa. Pang'ono pang'ono perekani pepala lophika mufiriji ndikuzisiya apo kwa ola limodzi. Zipatsozo zitatha kusamalidwa ku chidebe chotsindikizidwa kapena thumba.
5. Nkhuku zokazinga
Zosakaniza:
- Makoti awiri a nkhuku zam'chitini;
- 2 tbsp. l. mafuta;
- nyengo kuti mulawe.
Ikani nyemba pa tepi yapamphika ndi mwachangu pa madigiri 170, 45 mphindi, kapena mpaka atakhala crispy. Mwamsanga mutangotenga chickpea - ikadali yotenthe - imame mafuta ndi mafuta, kuwaza ndi zokometsera ndi kusakaniza zonse bwinobwino. Ndi bwino kukhala ndi chotukuka chotentha komanso kutumikira pa tebulo.
6. Chokoleti podding ndi avocado
Chokoleti chofunika kwambiri cha podding simunadyepo pano.
Zosakaniza:
- Avakita okongola 4;
- ¼ mkaka wa kokonati mkaka;
- 4 tbsp. l. koka ufa;
- 3 tbsp. l. wokondedwa;
- 50 g ya chokoleti yakuda;
- 2 tsp. vanila;
- 1/8 tsp. mchere.
Pewani peel ndi kuchotsa mwalawo, finely kuwaza ndi kugaya mu blender. Onjezerani zonse zotsala ku mbatata yosenda ndi kupitiriza kusakaniza. Mukhonza kutumikira pudding ndi zonona, ufa wa confectionery ndi zina zowonjezera kuti mulawe.
7. Zosakaniza pa opanga
Pa ophika mungathe kuphika masangweji - ndi kirimu ndi amondi, mwachitsanzo, kapena uchi ndi apulo, kapena ndi avokosi, kapena tomato ndi Feta tchizi. Kawirikawiri, perekani zongopeka ndi kuyesera.
8. Zosangalatsa zapamwamba ndi granola ndi blueberries
Zosakaniza:
- 1 galasi la ma blueberries;
- 1 chikho cha yogurt ya Chigriki;
- 1 chikho cha granola;
- 1 tsp. nthiwati kapena aga.
Pewani zipatsozo ndikuwalola kuti ayambe madzi pang'ono. Ikani blueberries mumadzi awo omwe pansi pa chidebecho. Thirani pamwamba ndi yoghurt yachigiriki, kutsanulira granola ndi kukongoletsa ndi zipatso zatsopano. Musanagwiritse ntchito, mbale ikhoza kuyaka komanso kusakanikirana.
9. Maapulo okhala ndi uchi-yoghurt msuzi
Zosakaniza:
- 1 chikho cha yogurt ya Chigriki;
- 3 tbsp. l. mtedza wa mandimu;
- 3 tbsp. l. wokondedwa.
Sakanizani zonse zopangira mpaka zosalala. Lembani magawo a apulo, dunkeni iwo mu msuzi wotsatira ndikusangalala ndi kukoma kwa chipatso.
10. Toast ndi avocado
Mlandu umene zopangira zosavuta zimapereka zotsatira zovuta.
Kukonzekera mbale yomwe mukufuna:
- ½ avokosi;
- chotsitsa;
- 1 tbsp. l. mafuta a azitona.
Kuchetsa kumapweteka ku gruel, kusakaniza ndi zokolola ndi batala ndi kufalikira pa mkate wisanayambe kukazinga.
11. Broccoli wothira mafuta miso msuzi
Iyi ndi njira ina yophikira broccoli.
Zosakaniza:
- 1 tbsp. l. miso-paste;
- 1 tbsp. l. mtedza wa mandimu;
- 1 tbsp. l. mafuta;
- 1 tsp. viniga wosuta;
- 1 tsp. vinyo wotsekemera;
- 1 - 2 tbsp. l. madzi.
Broccoli kusamba, owuma ndi kugawa mu inflorescences. Kuwaphika mpaka wachifundo. Pofuna kusakaniza msuzi, sungani mafuta a mandimu, miso phala, mafuta a sesame, viniga ndi vinyo. Onjezerani madzi ngati mukufuna kuti mukhale madzi. Mbaleyo ndi wokonzeka!
12. Fried dzungu mbewu
Mu mbewu za dzungu, zambiri zothandiza microelements.
Zosakaniza:
- 1 galasi la mbewu za dzungu;
- ½ tsp. ufa wa adyo;
- ½ tsp. mchere;
- ¼ tsp. tsabola wa cayenne;
- 1 tbsp. l. mafuta a azitona.
Chotsani uvuni ku madigiri 180. Mu mbale, pangani mbewu ndi mafuta ndi zokolola. Apatseni iwo pa tepi yophika ndikuyika mu uvuni kwa mphindi 15. Musanayambe kutumikira, muziziziritsa.
13. Mphuku yotentha ndi shirache
Khalani okonzeka: mutha kukhalapo mwamsanga kwambiri. Pofuna kuphika chotukukachi, mumangofunikira mafuta a chimanga kuti muwaza mafuta ndi kutsanulira shirashi, kusakaniza bwino ndikuyika mkati mwa microwave.
14. Mphamvu yoghuti ndi chia
Zosakaniza:
- 1 chikho cha yogurt ya Chigriki;
- ½ chikho kefir;
- 1 tbsp. l. wokondedwa;
- ¼ mbewu ya chia chia.
Mu mbale imodzi yaikulu, sakanizani yog yogurt ndi kefir, uchi ndi chia mbewu. Ikani mbaleyi kwa mphindi makumi atatu mufiriji kuti mbewu izile, kenaka yikani zakudya zina kuti mulawe - mtedza, zipatso, citrus, chokoleti, ndi zina zotero.
Masangweji a nkhaka ndi tchizi
Zonse zomwe zimafunika pokonzekera mbale iyi ndi kudula nkhaka mu mphete ndikuziyika ndi zidutswa za tchizi. Ndizo zonse!
16. Mphamvu zamagetsi
Zosakaniza:
- 1 chikho chamasamba;
- ¼ chikho cha uchi;
- ¼ chikho cha mandimu kapena mafuta a amondi;
- 1 chikho chimodzi chowotcha cha amondi;
- 1.5 makapu a oatmeal.
Malizitsani masiku mu blender. Uzi wotentha, sakanizani batala wa mandimu ndikudzaza ndi madontho osakaniza. Onjezerani oat ndi amondi komanso malo pa pepala lophika. Ikani mufiriji kapena firiji kwa mphindi khumi ndi zisanu ndi zisanu ndi zisanu ndi ziwiri, ndipo mukamazizira, muzidula tizilombo tochepa. Sungani mbale mu chidebe chotsitsimula.
17. Mipira yamagetsi ndi "Nutella"
Zosakaniza:
- 1.5 makapu a oatmeal;
- 2/3 chikho cha Nutella;
- Chikho cha kokonati cha chikho cha ½;
- ½ chikho cha uchi;
- ½ chikho chokoma;
- 2 tbsp. l. mbewu za fulakesi;
- 1 tbsp. l. mbewu ya chia;
- 2 tsp. vanila;
- ½ tsp. mchere.
Sakanizani zowonjezera zonse muzitsulo zopangira zakudya mpaka kuzizira ndi kuziika mufiriji kwa mphindi 30 mpaka 60. Pamene chisakanizocho chitayika pansi, muchigawani mu magawo ang'onoang'ono ndikupanga mipira. Chithandizo chabwino ndi chokonzeka, mutha kudzipiritsa nokha ndi mphamvu!