Ukudla ukudla okunempilo. Indlela Yokuthola ukudla okunempilo

Ukudla okunomsoco kuyisihluthulelo nempilo ende nempilo enhle. Ngeshwa, akuyona yonke izitsha adumile ngokulinganayo wusizo emzimbeni. Ezinye aqukethe eningi cholesterol, kwabanye - isitashi ngowesithathu - amafutha. Ngokuphambene iningi izitsha esihlwabusayo futhi unempilo, zokupheka afaneleka zokupheka kwansuku, aqukethe inyama kanye nenhlanzi, futhi ngisho ukugqoka. Enye into ukuthi indlela yokulungiselela wabo okhethekile.

Isimiso kwamandla Umbuso

Okokuqala, umzimba womuntu udinga nsuku zonke ukuze uthole lemali edingekayo izakhamzimba. Okwesibili, kubalulekile ukuba kufakwe ekudleni kuphela ikhalori ongaphakeme futhi amavithamini. Azibulale wena akufanele kube. Ukuze uthole sibalo ephelele kanye umzimba onempilo kudinga Ukudla abakhethiwe kahle, okuzobe ihlanganise cishe konke ukudla nsuku zonke. Ekubhaleni imenyu kufanele zisuswe kuwo kakhulu okunama-kilojoule amaningi ukudla. Kufanele kuqashelwe ngokushesha ukuthi isihluthulelo ukondleka ukunciphisa inani servings futhi anda ukuvama reception. Ngosuku Kunconywa ukuba adle izikhathi 4-5. Layisha akuvunyelwe nakancane. Kulokhu, esiswini asisakwazi nokugaya semali ukudla imikhiqizo hhayi isikhathi microcomponents uhlukanise futhi angena igazi.

Dinner kufanele kube kungakapheli 18 amahora. Ngemva kwalokho uvunyelwe ukuba ukudlele kunye izithelo noma aphuze ingilazi nonfat yogurt. Kubalulekile ukuqonda ukuthi uma edla ukugcwaliswa akezi ngesikhathi esisodwa, ngakho-ke akukho Kunconywa ukuthatha ibhekwa, ebhekisela indlala asele.

Ngilusizo nemifino izitsha

Njengoba yaziwa, ukudla kakhulu-kilojoule amaningi kubhekwa oluhlaza. "Beetroot nge mozzarella" Ukuthi ngesisekelo isaladi wezokudla. Lokhu dish ngeke ukuhlobisa itafula iholide. Isakhiwo kuhlanganisa:

• 1 beetroot encane,
• 100 g ulethisi (ingxube amamaki),
• 200 of ushizi mozzarella,
• 2 tbsp. l. amafutha omnqumo,
• 1 tbsp. l. kalamula,
• pepper, usawoti.

Futhi, ningadakwa kahle ukuba Tuck ingcosana amakhambi omisiwe isaladi okwesikhathi ukunambitheka okubabayo. Recipe izitsha ewusizo kuhilela isithako imfihlo - ngaphandle sunflower imbewu husks (20 g). isaladi lelungiselelwe silula: abilisiwe beet Diced, exutshwe amakhambi ushizi amabhola ngagqoka ngamafutha, lemon nezinye flavour.

Enye okunomsoco kakhulu futhi unempilo isidlo semifino kukhona zucchini nezitini Omelette sauce. Kuyaphawuleka ukuthi angaletha netafula, nezinkwa ashisayo nabandayo. Indlela Yokuthola ukudla okunempilo Kulula ngokwanele, nakuba ukupheka futhi adinga mayelana 1.5 amahora isikhathi. Ukuze wenze lokhu udinga 4 zucchini aphakathi nendawo, 1 utamatisi ezinkulu, amaqanda 10, u-garlic kanye dill ukunambitha.

Zucchini usike lengthwise zibe emapheshana mncane futhi kahle ezinamafutha akahle. Utamatisi sigqoka kugaywa in a blender. Khona-ke zucchini kubhakwa (imizuzu 40), athululwa utamatisi sauce futhi amaqanda ngesiswebhu. Ngemva kwalokhu isidlo kufanele ubambe kuhhavini kuze brown golden. Ungakwazi ukuhlobisa nge basil.

Izinketho ezinempilo zezithelo

Omunye ethandwa kakhulu -kilojoule amaningi kophudingi kubhekwe "injabulo currant." Kuyinto ephawulekayo ukuthi lo mshumayeli isidlo izithelo uvunyelwe ngisho ukudla okuqinile njengoba iyasiza sibonga umzimba ukuba inani elikhulu amavithamini. Izithako Ukwakheka kuhlanganisiwe 150 g currant, 3 apula kanye kalamula. Isinyathelo sokuqala kufanele wageza kahle izithelo izithelo. Khona-ke apula ehlutshiwe kanye nengaphakathi Diced futhi bafafazwe kalamula. Ngemuva kwemizuzu engu-10, izithelo kumele axoshwe on ukushisa low kuze ithenda. Ngemva kwalokho apula puree ixubene currants, esagcina batheleka isikhunta ubhake cishe imizuzu engu-20.

Enye ewusizo iresiphi izitsha wathola igama ethafeni "Strawberry Dessert '. Siqukethe amajikijolo fresh kuphela. Olinganise ezilandelayo: 100 g ama-strawberry, 50 g currant, okusajingijolo 50 g, 50 g we-blueberry. Ukuze ahlobise zisebenzisa a sprig of basil. Strawberry puree wenza, okuyinto ugcwele amajikijolo asele.

Ngilusizo inkukhu izitsha

Umucu yenkukhu ubhekwa kakhulu-kilojoule amaningi imikhiqizo inyama ekuphekeni bendabuko. Ngaphezu kwalokho, izindlela ezilula futhi izitsha enempilo esekelwe inkukhu etholakalayo zonke wekhaya. Okuvame kakhulu kulezi kubhakwa inyoni emkhonweni nge imifino. Ukwakheka izitsha zihlanganisa:

• 0.5 kg inkukhu,
• 0.5 kg amazambane,
• 1 bell pepper,
• 1 utamatisi,
• 1 idlanzana iminqumo,
• uwoyela, izinongo.

Izinkukhu inyama iyasikwa ibe yizicucwana. Ukuze lokhu ingezwe imifino engaphekiwe (cubes ezincane) kanye nezinongo. Zonke izithako okuxubile futhi ziboshelwe emkhonweni. Bhaka imizuzu 40 (180 degrees). Recipe izitsha ewusizo "Hen Regal" kuhilela ukusetshenziswa kwemikhiqizo elandelayo: 0.5 kg kuphekwe inyama yenkukhu webele, 150 g pepper (imibala ehlukene), 70 g we amakhowe 600 ml umhluzi, 100 ml ubisi yesikimu, 5, Art. l. iwayini emhlophe, 3 tbsp. l. ufulawa, usawoti, izinongo, uwoyela.

Amakhowe usike kanye sikadali imizuzu engu-15. Of ufulawa, ibhotela, ubisi umhluzi ezenziwe sauce sigqoka. Khona-ke, inkukhu kanye nemifino bafa, exutshwe amakhowe, usawoti. Isigaba sokugcina uzobe ukugqoka umucu kanye stewing amaminithi angu-30.

kwasolwandle Iwusizo

ukudla nenhle kakhulu, elimnandi futhi wezokudla iyona "Salmon profiteroles". Indlela Ungadla ewusizo kuhlanganisiwe: 100 g rye ufulawa, 150 g ephansi fat cottage shizi, 180 ml amanzi, 80 g we usawoti salmon 30 g nezibiliboco, amakhambi kanye namafutha. Ekuqaleni ekhephuzelayo wayixova inhlama amabhola (5 cm) kusuka lapho kubhakwa ihora. Eceleni ekulungiseleleni salmon nge cream ushizi. Bobabili isithako ngesiswebhu futhi eyandisa blender njengoba imiqulu ukugxusha. Caviar wakhonza njengephayona umhlobiso.

Uphayinaphu ezazigxishwe nezimfanzi akuyona kuphela esiphundu, kodwa futhi kakhulu uvithamini. Ukwakheka izithako zihlanganisa uju, lemon orange juice, amafutha, nosawoti, izinongo. 4 servings imikhiqizo edingekayo: 1 kg uphayinaphu oqoshiwe, 300 g nahlanza nezimfanzi ethosiwe, 150 g ushizi vukuza. Zonke izithako axutshwa futhi wakhonza njengephayona isaladi.

Ngilusizo inyama izitsha

izazi eziningi futhi gastroenterologists ukuncoma iziguli zabo ukuba adle kakhulu ngangokunokwenzeka unogwaja umucu. Iresiphi ukudla okunempilo esekelwe inyama njengoba izithako zibala: 1 u-anyanisi, 300 g broccoli ukhilimu 400 mg, 2 izaqathe amaphakathi, ubhontshisi 200, 10 g we omisiwe rosemary, garlic, bhotela, isinongo. Ukuze libe linye ngokwanele umucu 1 kg unogwaja.

Inyama eningi ifakwa lisikiwe, ofakwe ihora elingu-1, ugqoke futhi kahle okugazingiwe. Eceleni ekulungiseleleni sauce imifino. Khona-ke zonke izithako yilezi exubile kanye sikadali imizuzu engu-15.
Enye kadokotela ewusizo kunombolo izingxenye inikeza 300 g yenkomo abilisiwe, amaqanda 4 2 u-anyanisi, 5, Art. l. isinkwa imvuthu, ibhotela, amakhambi, izinongo. Inyama iyasikwa ibe tincetu ezincane. Imifino kanye namakhambi bachotshozwe. yenkomo tincetu elicwiliswe washaywa amaqanda, sigqoka nama-crackers. Kubhakwe kuhlanganiswe nanoma imifino.

izitsha Ngilusizo amnandi

Isimanga siwukuthi amaqebelengwane kungaba futhi okunama-kilojoule amancane futhi unothile ngamavithamini. Kahle okuphekwe izithelo kophudingi - ukudla okunempilo wezokudla. Ungadliwa wamaqebelengwane kuthinte kokuhlukana yayo. Into esemqoka - ukuze usebenzise kuphela ukudla okunama-kilojoule amancane.

Omunye umsoco ezivamile kubhekwa ewusizo kophudingi peach-ushizi ikhekhe. Futhi ukudla ephansi carb. Ukwakheka kuhlanganisa izaqheqhe 0.5 kg, amaqanda 2, 2 tbsp. l. oatmeal kanye semolina, 1 tbsp. l. uju. Ukuze interlayer izosetshenziswa izithelo ujamu kanye nesiphuzo ngokokuhlobisa - 1 Imbiza amapentshisi okusemathinini. Zonke izithako ngesiswebhu blender. Ingxube elachithwa efolomeni futhi wabhaka amaminithi angu-30. Ikhekhe kufanele usike lengthwise futhi walala ungqimba obukhulu ujamu uhlobise amapentshisi.

Ukudla okunempilo ezinganeni

Ukudla Wengane nsuku zonke kufanele kube unothile ngamavithamini, amaminerali nezinye micronutrients ebalulekile empilweni. Ikakhulukazi kumayelana ezineminyaka engaba 2. Vitamin salads - kungukudla okunempilo kakhulu izingane. Ungadliwa zingase zihluke, kodwa isisekelo kufanele sibe okufanayo. Isakhiwo Vitamin isaladi kuhlanganisa apula, cherries, amagonandoda, utamatisi, ukhukhamba, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, amagilebhisi kanye namakhambi. Njengoba ukugcwaliswa kuyinto ephansi fat ukhilimu omuncu kanye kalamula. Kuye ukubunjwa izithako ekwakhiweni ingahluka njengoba isilinganiso sazo kula manzi isihlobo. Ukuze silungiselele isaladi ngokwanele fake usike yonke imikhiqizo u hlanganise ukhilimu omuncu.

Futhi, abantwana abancane ngempela uthanda ngokhova ethosiwe. Lokhu kokubili ewusizo namavithamini futhi wezokudla, ezinoshukela futhi isidlo namanzi. On 1 banana ngokwanele 15 g we amafutha. Salt nofulawa azidingeki.