Vazhinji vemazuva ano vanodya noutano vakasvika pakugumisa kuti murairo unozivikanwa nevanhu vose vanochera - kwete kudya mushure mechitanhatu chamasikati, hachisi chechokwadi. Nguva yakareba yekutsanya , iyo inobva mukudya kwakadaro, inotungamirira kune zvakaipa zvisina kunaka zvehutano. Saka, usapedza kudya kwemavengi, nekurasikirwa iwe unongoda kusarudza mapeji akakodzera kwekudya kwemanheru.
Mapepa kwekudya kwemanheru pakurasikirwa
Kudya kunofanirwa kuve 20-30% yekodorific kukosha kwezvokudya zvezuva nezuva. Zvichienderana nemhando yezvokudya kana kuora muviri, unogona kusarudza mapuroteni kana protein-carbohydrate yekudya kwemanheru. Nokuda kwekurasikirwa kwemazivi mapuroteni anonyanya kukosha ndeyekudya kwemanheru, mapapiro ayo anosanganisira nyama yakasviba nehove, zvekudya zvegungwa, mazai, mukaka nemukaka wemukaka.
Kune zvakawanda mapepa ezvokudya zvakakosha zvekurema kwemafuro zvichienderana nekottage cheese, iyo yakareba yakakura kwazvo, kubva kune cottage cheese chaiyo nemichero, miriwo kana yogurt kune zvinonaka zvecasseroles.
Casserole kubva kuCottage cheese nemichero
Zvisungo:
- kottage cheese inotsika-mafuta - 200 g;
- evha yakachena - 1 pande;
- prunes pasina pips - 5-6 pcs;;
- munyu, shuga, uchi - kuvira.
Kugadzirira
Kuderedza dova, akagara akaoma. Cottage cheese nemichero yepununu inopinda mu blender. Wedzera protein. Cottage cheese mass inowanikwa muhuni ndokuisa muchetete kusvika 180 degrees oven. Bika kwemaminitsi 25-30.
Protein Pizza
Zvisungo:
- evha vatsvene - 8 pcs;;
- gorosi bran - 1 tbsp. spoon;
- grated low-calorie cheese (Parmesan) - 3 tbsp. makapu;
- Miti (asi kunze kwemazamu) uye zvinonhuwira - kuvira.
Kugadzirira
Miti (makaroti, machena kabichi kana cauliflower, kohlrabi) wirisa kana kuti uite. Mapuroteni anorohwa nebazi, zvinonhuwira uye munyu. Mapuroteni anodururira musanganiswa muchidya ndokuisa mu microwave uye aisa kutonhora pamadhigirii 600, timer iri maminitsi mashanu. Pamusoro pemapuroteni akabikwa akaisa zvimedu zvakasvibirira miriwo , inoswa ne grated cheese kumusoro.
Low-calorie prescription dinner yekurema kwekure - okroshka on kefir
Zvisungo:
- yakabikwa chicken fillet - 50 g;
- radish - 5-6 zvidimbu;
- makungu - 2 zvidimbu;
- evha - 1 pande;
- boliflower yakabikwa - 100 g;
- garlic cloves, bhuruu eiii nemashizha ane mashizha;
- low fat fat kefir.
Kugadzirira
Cheka zvidimbu mumakumbo maduku, cheka miriwo muzvidimbu. Dururirai musanganiswa ne kefir, munyu uye musanganise. Kana zvichidiwa, tomato uye imwe mbatata yakabikwa inogona kuwedzerwa kukirasi, asi haifaniri kushandisa mushonga uyu kuti udye.