Ambiri ogwira ntchito masiku ano akufika pamapeto kuti lamulo lodziwika bwino kwa anthu onse ochepa-osadya pambuyo pa 6 koloko masana, ndizoona zabodza. Nthawi yayitali ya kusala kudya , yomwe imabwera kuchokera ku zakudya zotere, imayambitsa mavuto oipa. Choncho, musapereke chakudya kwa mdani, ndikutaya thupi mukufunikira kusankha maphikidwe oyenera a chakudya chamadzulo.
Maphikidwe a chakudya chamadzulo
Chakudya chiyenera kukhala 20-30% ya mtengo wa calorific wa zakudya zonse za tsiku ndi tsiku. Malingana ndi mtundu wa zakudya kapena kulemera kwake, mungasankhe mapuloteni kapena mapuloteni-carbohydrate kuti mudye chakudya. Pofuna kupweteka kwambiri mapuloteni ambiri ndi chakudya chamadzulo, maphikidwe a nyama ndi nsomba, nsomba, mazira, mkaka ndi mkaka wowawasa.
Pali maphikidwe ambiri omwe amadya chakudya chokwanira chochokera ku kanyumba tchizi, chomwe chimakhala chokwanira kwambiri, kuchokera ku kanyumba kakang'ono komwe kamakhala ndi zipatso, zitsamba kapena yogurt zokhala ndi zokoma zokoma.
Casserole kuchokera ku kanyumba tchizi ndi prunes
Zosakaniza:
- Tchizi ndi nkhuku zochepa - 200 g;
- dzira loyera - chidutswa chimodzi;
- prunes popanda mapaipi - ma PC 5-6;
- mchere, shuga, uchi - kulawa.
Kukonzekera
Dulani mame, iye anakhala wouma kwambiri. Kanyumba kanyumba ndi prunes kudula mu blender. Onjezani mapuloteni. Masizi a kanyumba amaikidwa mu nkhungu ndi kuika muyeso yowonongeka mpaka madigiri 180. Kuphika kwa mphindi 25-30.
Mapuloteni Pizza
Zosakaniza:
- Oyera azungu - ma PC 8;
- chimanga cha tirigu - 1 tbsp. supuni;
- katsamba katsitsi kochepa (Parmesan) - 3 tbsp. makuni;
- Masamba (kupatula mbatata) ndi zonunkhira - kulawa.
Kukonzekera
Zamasamba (kaloti, nyemba kabichi kapena kolifulawa, kohlrabi) wiritsani kapena wonyezimira. Mapuloteni amamenyedwa ndi nthambi, zonunkhira ndi mchere. Mavitamini amatsanulira chisanganizo mu mbale ndikuika mu microwave ndikuika kutentha pa madigiri 600, timer ndi mphindi zisanu. Pamwamba pa mapuloteni ophika amayala zamasamba , kuwaza ndi tchizi ta grated pamwamba.
Mankhwala ochepa a kalori odya chakudya cholemera - okroshka pa kefir
Zosakaniza:
- yophika nkhuku fillet - 50 g;
- radish - 5-6 zidutswa;
- nkhaka - zidutswa ziwiri;
- dzira - chidutswa chimodzi;
- kolifulawa yophika - 100 g;
- adyo cloves, anyezi wobiriwira ndi masamba obiriwira;
- mafuta ochepa.
Kukonzekera
Dulani zidutswazo muzing'onozing'ono, kudula masamba mu magawo. Thirani osakaniza ndi kefir, mchere ndi kusakaniza. Ngati mukufuna, phwetekere ndi mbatata imodzi yophika akhoza kuwonjezeredwa ku Chinsinsi, koma ndizosayenera kugwiritsa ntchito masambawa kuti adye.