Ndezvipi zvekudya zvinofanira kuve patafura yedu zuva rimwe nerimwe?
Zvokudya zvepasita - zvakadai sechingwa, zviyo, mupunga, pasta uye mbatata. Pamamwe aya, muviri wedu unogamuchira makhahydrates, mavitamini, zvigadzirwa nemafuta.
Ko muviri wedu unoda zvakadini zvatinoda? Zuva rimwe nerimwe tinoda kudya 4-6 servings yemishonga iyi - ndiko kuti, zvinowanikwa pazvokudya zvose.
Chimwe chikamu chingafungidzirwa:
- 1 kapu yemupunga wakabikwa kana pasta;
- 1 mbuto shoma shoma;
- 1 chimedu chechingwa.
Nheyo yezvokudya zvedu zvezuva rega ndezvokudya zvakagadzikana.
Zvibereko nemiriwo. Iri boka rinopa isu mavitamini, zvigadzirwa zvematare uye zvisikwa zvepanyama. Edza kudya 5 servings yemichero kana miriwo zuva rimwe nerimwe.
Kune chikamu chimwe chete chinogamuchirwa:
- 1 chibereko chose;
- 1 maoko akaoma akaomeswa;
- 1 girasi rejisi yemichero (inenge yakanyanyiswa).
Shiri, nyama, mazai, hove, nuts uye nyemba. Dzinotipa mapuroteni, mavitamini uye mashizha esimbi (kunyanya - iron uye vitamini B12). Zuva rimwe nerimwe edza kudya zvikamu zviviri kana zvitatu zvezvokudya izvi.
Chimwe chikamu chinofungidzirwa:
- 2 mazai;
- 100 gramu yemhuka;
- 150 gramu ehove;
- 100 gramu wehairi yakabikwa.
Misi uye zvigadzirwa zvemisi. Navo tinowana mapurotini, vitamini uye nhengo dzesimbi (zvikuru-calcium).
Ko muviri wedu unoda zvakadini zvatinoda? Zuva rimwe nerimwe - kubva paviri kusvika kune matatu servings.
Chimwe chikamu chichava:
- 1 pack of yogurt;
- 1 shoma (25 gm - mashizha emufaro) chikamu chechizi;
- 1 mukombe wemukaka.
Mafuta nemafuta. Dzinotipa simba, mavhithamini ane mafuta akawanda (E, A, D, K) uye mafuta anokosha anokosha. Zuva rega rega, tinoda kudya zviduku zviviri zvepuniki yemafuta emiriwo. Nhamba yakawanda mukudya kwezuva nezuva yemafuta emhuka inogona kuwedzera njodzi yezvirwere zvepfungwa, mamwe marudzi ekenza uye chirwere cheshuga.
Zvokudya zvekudya zvezuva nezuva
Zvose zvekudya zvedu zvinofanira kuva zvinonaka. Kwemazuva ose zviri nyore kutora mapepa ayo achakurumidza kugadzirira. Kwekupera kwevhiki - pamba pamba pako (kana iwe pachako) ndiro dzakawandisa.
Tinokupai mapepa akawanda ezvokudya zvinofadza zvezuva rimwe nerimwe.
Rice appetizer
Tinoda:
- 2 makapu emuasimati mupunga;
- 6 makombe emvura;
- 4 zvipukanyi zvina makumi mana;
- 2 yakachena yakasanganiswa bulbs;
- 5-6 tablespoons eDill;
- 4 mahwuni mana akavezwa;
- 1 inotapira tsvuku;
- munyu;
- pepper;
- 2-3 maspuniji emuji wemononi.
Sungai risi uye muise mukaini yemvura inotonhora. Pangosvika mvura inopisa, kuderedza kupisa uye kubika mupunga kwemaminitsi makumi maviri (kana kupfuura - kana zvichidikanwa). Muchiri, chesa mafuta uye fry anyanisi kusvikira yava nyore. Wedzera zvakasara magidhi, pamwe chete nomunyu, pepper uye juisi. Nyorovesai uye bvisa pani inopisa kubva mumoto. Sakanidza risi nemuchero unoguma, uye shandisa ndiro iyo patafura.
Ikokoro saladi neminiti uye cheese
Tinoda:
- 1 guru cucumber, zvigurwa muzvimedu;
- 1 cup crumbled brynza;
- 1/2 mukombe wakachena mint mashizha;
- 6 tablespoons amafuta omuorivhi;
- 3 tablespoons emonamu kana 2 tablespoons yemavhiniga mazambiringa;
- 1 teaspoon yemasitadhi;
- munyu;
- pepper.
Paridzai madenderedzwa emucucheka padiro uye musasa neminiti uye chezi. Bhatanidza bhotela, jisi remuori (kana vhiniga), masheard, munyu uye pepper, uye udururire muto pamusoro pemucucumber. Tinoshumira patafura kamwechete.
Mutsva wehairi chena ne oregano
Tinoda:
- 1 guruiiiiiii, bvisai muzvindori zviduku;
- 1/2 kirogiramu yemidyidzana yakachena nyemba, yakanyorowa manheru uye yakakandwa mucolander;
- 1 teaspoon ye shuga;
- 1 chopped guru celery sprig;
- 1 karoti, akacheka muzvimedu;
- 1 parsley (mashizha chete);
- 2 - 3 matavi matsva oregano (mashizha chete), kana 1/2 mashupuni eoma;
- 1 mukombe wamafuta omuorivhi;
- juice kubva kumamoni imwe;
- munyu, pepper mutsva.
Pangosanganisa mbesa, shandisa mvura. Tinoshuva 2-3 maspuniki emafuta emuorivhi muhomwe huru uye fryi anyanisi mairi kusvikira yava nyoro (2-3 maminitsi). Wedzera mbesa, shuga, celery uye karoti kune pani. Isai uye mudururire mvura inopisa - kuitira kuti ivhare nyemba. Isa gorocha nechokufukidzira uye sasiya maharanki kuti asvike kwemaawa 1 pamusana wekupisa kusvikira yava nyore. (Kana nyuchi dzisina nguva yekubika, wedzera mvura shoma shoma, uye uende pamoto kune imwe nguva). Wedzera moto, munyu, pepper uye udira mafuta akasara mumabhandi. Kana ruvara rwebhinzi ruchatanga kupera, uye juice inova duku, kudurura juisi yemuti mupani, kusasa neparsley uye oregano, uye ushandire iyo patafura.
Zvinyorwa zviduku:
- Mukudzvinyirira kubika nyemba zvichave zvakagadzirira mumaminitsi makumi maviri nemakumi matatu.
- Paunenge uchibika, unogona kuwedzera hafu yemucube yemuchero kuti unye.
- Kana iwe uchida zvishongo zvinonaka, uwedzere chiduku-cheka 1 pepper inorwadza.
- Tinokuda iwe chido chinofadza uye kudya kunonaka kwezuva rimwe nerimwe! Tinotarisira kuti mapeji edu akaita kuti izvi zvidimbu.