Ukutya ukutya okunempilo. Indlela for ukudla enempilo

Isondlo esifanelekileyo ngundoqo obude nempilo entle. Ngelishwa, zonke izitya ezithandwayo ziluncedo ngokulinganayo ukuba umzimba. Abanye ibe eninzi cholesterol, kwabanye - le istatshi wesithathu - ngamanqatha. Ngokwahlukileyo uninzi izitya okunencasa kwaye usempilweni, zokupheka afaneleka ukupheka ngemihla, ziqulathe inyama nentlanzi, yaye ukunxiba. Enye into kukuba indlela yokulungiselela kubo okhethekileyo.

Umgaqo kwamandla into eluncedo

Okokuqala, umzimba womntu kufuneka yonke imihla ukuze ufumane imali efunekayo kwezondlo. Okwesibini, kubalulekile ukuba kufakwe ekutyeni kuphela osidingayo eliphantsi kunye neemveliso vitamin. Zilambe akufuneki ube wena. Ngokuba nani ogqibeleleyo umzimba usempilweni kufuna ukutya esinyuliweyo kakuhle, nto leyo eya kubandakanya phantse yonke ukudla imihla ngemihla. Ekwenzeni le menu kufuneka zisuswe kulo izidlo kakhulu eliphezulu-osidingayo. Kufuneka kuqatshelwe nangoko ukuba isitshixo kwisondlo kukunciphisa isixa servings nokwandisa ukubanjwa ulwamkelo. Usuku Kucetyiswa ukuba zidle 4-5. Layisha akuvumelekanga ngokungqongqo. Kulo mzekelo, nesisu akakwazi nokugaya isixa esikhulu yokutya kwemveliso hayi microcomponents ixesha zahlulwe yaye wendele egazini.

Dinner kungabikho emva kweeyure ezingama-18. Emva koko ukuba adle enye iziqhamo okanye usele iglasi nonfat iyogurt. Kubalulekile ukuqonda ukuba xa esitya Ukwanda akezi kwangoko, ngoko akukho kucetyiswa ukuba ukuthatha songezelelo, ibhekisela indlala eseleyo.

izitya yemifuno eluncedo

Njengoko yaziwa, i ukudla ephantsi-osidingayo uthathwa oluhlaza. "Beetroot ne mozzarella" Loo nto ke sisiseko isaladi zokutya. Esi sidlo iza bahombise nayiphi itafile iholide. Isakhiwo ibandakanya:

• 1 beet encinane,
• 100 g lettuce (umxube grades),
• 200 g lo sisi mozzarella,
• 2 tbsp. l. namafutha omnquma,
• 1 tbsp. l. yejusi yelamuni,
• pepper, ityuwa.

Kwakhona, musa ukuba kuhambe ukuba siqoshelise uwathandabuze imifuno eyomileyo isaladi ukuba incasa okubabayo. Iresiphi izitya luncedo ibandakanya yinto efihlakeleyo - ngaphandle jongilanga imbewu ngeengxam ezabe zidliwa (20 g). isaladi Izimasekile ilula kakhulu: iphekiweyo beetroot diced, ixutywe imifuno kunye iibhola cheese yaye enxibe ioli, yelamuni kunye nezinye nencasa.

Enye nesondlo kakhulu kwaye besempilweni ngakumbi isidlo semifuno ezi zucchini ezitshisiweyo omelette sauce. Kubalulekile ukuphawula ukuba kuziswe itafile, kwaye ashushu nabandayo. Indlela ngokuba ukudla enempilo kulula ngokwaneleyo, nangona ukupheka kwaye ifuna malunga ne-1,5 iiyure ixesha. Ukuze wenze oku kufuneka zucchini 4 medium, 1 itumata enkulu, amaqanda-10, igalikhi kunye idile ukunambitha.

Zucchini wonqanyulwa lengthwise zibe ngezithandelo angamarhoqorhoqo, kakuhle eninzi. Iitumato kunye lokunxibela Batyunyuzwa a blender. Ke zucchini wapheka (imizuzu engama-40), athululwe yetumato isosi kunye namaqanda wompu. Emva kwale dish kufuneka ubambe eziko de brown segolide. Unako hombisa kunye nebheyizile.

Iinketho Healthy thelo

Enye kakhulu ethandwa dessert ezisezantsi-osidingayo njenge "ntsako currant." Kubalulekile ukuqaphela ukuba le isidlo isiqhamo kuvunyelwa nkqu ukutya ngokungqongqo njengoko kuluncedo kakhulu ukuba ephilayo kubulela ekubeni kubekho inani elikhulu iivithamini. Izithako composition kuquka 150 g currant, 3 apile kunye intlama yejusi yelamuni. Inyathelo lokuqala kufuneka ihlanjwe kakuhle iziqhamo kunye amaqunube. Ke apile ziyaxotyulwa kwaye undoqo, diced wafefa kunye yejusi yelamuni. Emva kwemizuzu eli-10, i-iziqhamo kufuneka sibekwe phezu abile de kube ngesisa. Emva koko okubizwa apile kugalelwe currants, apho kamva agalelwa ngumngundo upheke malunga nemizuzu engama-20.

Enye izitya recipe luncedo wafumana igama plain "Strawberry Dessert '. Oku iqulathe kuphela amaqunube ezintsha. Olinganise zilandelayo: 100 g amaqunube, 50 g currant, raspberry 50 g, 50 g blueberry. Ukuhombisa usebenzise sprig of nebheyizile. Strawberry okubizwa wenza, nto leyo izaliswe berry eseleyo.

izitya chicken eluncedo

Umtya iinkukhu uthathwa ukuba ephantsi osidingayo iimveliso inyama kakhulu ukupheka bemveli. Ukongeza, zokupheka ezilula izitya esempilweni ngokusekelwe chicken ezikhoyo yonke ekhaya. Yeyona ixhaphakileyo kwezi nowezonkana ezisicaba ezingenagwele intaka emkhonweni kunye nemifuno. Ukubunjwa izitya ziquka:

• 0.5 kg lenkukhu,
• 0.5 kg zamazambane,
• 1 intsimbi pepper,
• 1 tomato,
• 1 isandla yemiNquma,
• ioli, izinongo.

inyama iinkukhu iziqwenga. Ukuze oku kongezwa imifuno ekrwada (iityhubhu ezincinci) kunye nobulawu. Zonke izithako ziyabethabethana kwaye bawafaka emkhonweni. Ukubhaka imizuzu-40 (180 degrees). Iresiphi izitya luncedo "Hen egumbini" ibandakanya ukusetyenziswa mveliso zilandelayo: 0.5 kg okuphekwe webele zeenkukhu, 150 g pepper (imibala eyahlukileyo), 70 g amakhowa 600 ml umhluzi, 100 ml ubisi skim, 5, Art. l. iwayini emhlophe, 3 tbsp. l. umgubo, ityuwa, nobulawu, neoli.

Amakhowa wonqanyulwa, ubaphekele malunga 15 imizuzu. Yomgubo, ibhotolo, ubisi kunye umhluzi ezenziwe sauce lokunxibela. Emva koko, inyama yenkukhu kunye nemifuno shwaka, ugalelwe amakhowa, ityuwa. Inqanaba lokugqibela iza ukunxiba umtya kunye uqhubeke ucinga malunga nemizuzu engama-30.

kwaselwandle eluncedo

isidlo ebukekayo kakhulu, aqholiweyo ukungondleki i "profiteroles salmon". Iresiphi okulula luncedo ziquka: 100 g rye umgubo, 150 g cottage itshizi esezantsi-amanqatha, 180 ml yamanzi, 80 g ngetyuwa caviar salmon 30 g, imifuno kunye namafutha. Ekuqaleni enabileyo iibhola lo gama axovula intlama (5 cm) apho esibhakiweyo kangangeyure. Ngokwahlukeneyo ulungiselela salmon kunye cream itshizi. Zombini Yinxalenye kwakhuthazwa zize zifakwe blender njenge kwimiqulu Akunakuba. Caviar waba uhombiso.

Yi abotshwe nge Shrimp nje kuphela emnandi, kodwa novithamini kakhulu. Ukubunjwa izithako ziquka ubusi, yelamuni kunye juice-orenji, i-oyile, ityuwa, nobulawu. servings 4 iimveliso efunekayo: 1 kg nepayina zinqunqwe, 300 g Shrimp eqhotsiweyo nyulu, 150 g sisi ya. Zonke izithako zixubene kwaye waba isaladi.

izitya inyama eluncedo

zokudla abaninzi gastroenterologists bacebisa izigulane ukuze batye kangangoko unako umvundla umtya. Iresiphi ngokuba ukudla enempilo ngokusekelwe inyama izithako ezinjalo iquka: 1 itswele, 300 g broccoli cream 400 mg, iminqathe eliphakathi 2, iimbotyi 200 g, 10 g ye yomile nerosemary, igalikhi, ibhotolo, isinongo. Ukuze isahlulo enye ngokwaneleyo umtya 1 kg umvundla.

Le nyama zakhutshwa, tixi ngenxa iyure-1, enxibe kakuhle ezigcadiweyo. Ngokwahlukeneyo ulungiselela sauce zemifuno. Ke zonke izithako ziyabethabethana ubaphekele malunga 15 imizuzu.
Enye ngommiselo luncedo kwinani amacandelo inikezela 300 g yenkomo ebilisiweyo, amaqanda 4 itswele-2, 5, Art. l. imvuthuluka isonka, ibhotolo, imifuno, nobulawu. Le nyama uyinqunqe ibe ngamacetyana amancinci. Imifuno kunye imifuno batyumke. izilayi yenkomo efafazwe engqushiweyo iqanda, lokunxibela kunye crackers. Zosiwe nemifuno.

ezifakwa eziluncedo amnandi

Isimanga, amaqebengwana nako kudambe-calorie aneevithamini. Kakuhle okuphekwe dessert iziqhamo - a ukutya yokutya okunempilo. Zokupheka nezonka zichaphazela Ukwahluka yayo. Eyona nto ibalulekileyo - ukusebenzisa kuphela ukudla ephantsi-osidingayo.

Enye yesondlo iqhelekileyo kugqalwa luncedo dessert oningga-itshizi ikeyiki. Naye isidlo esezantsi-carb. Ukubunjwa ibandakanya 0.5 curd kg, amaqanda-2, 2 tbsp. l. oatmeal kunye semolina, 1 tbsp. l. nobusi. Kuba interlayer iza kusetyenziswa jam iziqhamo, nangenxa umhombiso - 1 neselwa yeepesika eyakhiwe. Zonke izithako abangelwa blender. Lo mxube wathululwa yaba nokuvunda kwaye nowezonkana ezisicaba ezingenagwele malunga nemizuzu engama-30. Le ikeyiki kufuneka kunqunyulwa lengthwise, walala ngomaleko omkhulu womhlaba ze ijam nivathise kunye yeepesika.

ukutya okunempilo ukuze abantwana

Ukudla lomntwana ngemihla kufuneka abe zizityebi weevithamini, iiminerali kunye nezinye Izakha kubalulekile empilweni. Ingakumbi kumayelana abantwana ukuya kwiminyaka emi-2. salads Vitamin - ikukutya kakhulu usempilweni abantwana. Recipes inokuba ezahlukeneyo, kodwa isiseko kufuneka ifane. Ubume ivithamin isaladi iquka apile, cherries, amapere, iitumato, kwaneekomkomere, iminqathe, iseleri, iidiliya kunye imifuno. Njengoko ekuvalweni yindlela esezantsi-fat ezimuncu cream kunye lemon juice. Kuxhomekeka nokwakhiwa izithako kuqulunqo ingahluka njengoko isilinganiso zawo. Ukulungiselela isaladi ngokwaneleyo luyacolwa ningagawuli zonke iimveliso kunye mix ne cream emuncu.

Kwakhona, abantwana abancinane uthanda ngokwenene Iplantain eqhotsiweyo. Oku zombini luncedo kunye neevithamini, ukungondleki, crunchy nesitya zimnandi. Ngomhla woku-1 banana ngokwaneleyo 15 g ye-oyile. Ityuwa nomgubo isiqinisekiso.