Ekuseni siyashesha, sasemini siyichitha emsebenzini. Futhi kusihlwa kuphela singadla ngokuphepha. Ngesikhathi esifanayo ngifuna ukuzondla mina nomndeni wami ngesidlo sakusihlwa, - sihlukile futhi sinambitha.
Khona-ke umbuzo uvela: kanjani ukugcina isibalo ezinjalo? Zikhona yini izindlela zokupheka ngokugcwele kokudla kwesisindo? Kuvela ukuthi kukhona. Ngisho nokwehla kwesisindo ungathatha izitsha okumnandi, okunomsoco kodwa ezingekho ikhalori.
I-recipes ehlongozwayo iqukethe isilinganiso sama-khalori angu-600, amaprotheni angama-24% (37-38 g), amafutha angu-25% kanye nemvelaphi yezilwane nemifino, ama-51% ama-carbohydrate (79-80 g), i-12 g fiber, i-calcium, i-folic i-asidi, insimbi nezinye izakhi ezibalulekile.
Ukuhlukahluka kuyisisekelo sokudla okunempilo. Ngakho-ke, iresiphi ye-dinner ephelele yokulahlekelwa isisindo ihlanganisa izitsha eziningana ezivela ekudleni okuhlukene. Lokhu kuzolahlekelwa isisindo futhi kugcine isimo sengqondo esihle.
Isidlo No. 1. I-saumoni nelayisi nemifino.
- 90 g we-saumoni noma enye inhlanzi ebomvu ebomvu ilamula nge-parsley entsha;
- 100 g we-asparagus esitsheni nge izaqathe kanye anyanisi noma imifino mix nge isilimo sosawoti ubhontshisi;
- 40 g welayisi abilisiwe, mhlawumbe obomvu.
- Isaladi nge isipinashi kanye nekhukhamba kanye utamatisi.
Ingabe ufuna ama-exotics? Lungiselela isaladi engavamile yesipinashi esincane:
- 200 g isipinashi;
- 50 g ama-tangerines ahlanzekile noma asemathinini (ama-oranges);
- Inhloko encane ye-anyanisi obomvu;
- 2 amathisipuni we-refueling yase-Italy (ikhalori ephansi).
Dinner № 2. Inkukhu nemifino.
- I-120 g yezinkukhu zithokozela emaqanda abomhlophe abanjwe ngokubethwa bese ubhaka imizuzu engu-20 ekushiseni kuka 180-200 ° C;
- 100 g we-broccoli esithambile;
- 1 amazambane aphakathi kwebhayisiki ne-1 ithisipuni yamafutha namasipuni amabili omuncu omuncu nge-fat fat content;
- ufafaze imifino nge-anyanisi ase-spring anyanisi.
I-dessert - i-apple eqoshiwe. Thatha i-apple engu-1 ephakathi, susa ingqikithi. Phakathi, sifaka amathisipuni amabili uju, ithisipuni elilodwa le-walnut oqoshiwe kanye ne-1 ithisipuni yamaqabunga omisiwe. Bhaka imizuzu engu-45 ngo-180 ° C.
Dinner # 3. Inkukhu yaseMexico enokuhlobisa imifino.
- 100 g inkukhu yenkukhu ehlotshiswe ukugqoka kusuka kumathisipuni amabili e-soy sauce kanye ne-1 isipuni samafutha omnqumo, ubhake kuhhavini noma kwi-grill;
- 40 g we-ulethisi;
- Ama-gramu angu-30 e-salsa sauce;
- 50 g welayisi obomvu obilisiwe noma uketshezi;
- 100 g of izaqathe ezitshalwe nge-1 ithisipuni yamajusi e-orange kanye nesipuni 1 isipuni se-fresh ginger (engeza usawoti kanye nopelepele ukunambitha).
Dinner № 4. Isitshulu kusuka tofu.
- I-stew 120 g tofu ne-1 isanqante, 30 g we anyanisi oqoshiwe, 30 g we-parsley ku-1 ithisipuni yamafutha omnqumo. Engeza izingcezu ezinkulu ezingu-4 ze-mushroom, isigamu sepelepele obomvu nesipuni 1 isipuni soy sauce. Isizini ukunambitha igalikhi, uviniga, isilwane;
- Hlobisa - 100 g welayisi abilisiwe;
- isaladi eshisayo: 1 kiwi, 2 amathisipuni kakhukhunathi impuphu, ½ i-orange, 1 ithisipuni i-rum extract.
Dinner № 5. inyama.
- 90 g we-fat fat inyama, ephekwe kwi-grill noma kuhhavini;
- 1 amazambane aphakathi nendawo bhaka ne 1 ithisipuni yebhotela;
- 100 g of izaqathe ezintsha ezigcotshwe nama-peas aluhlaza.
Ukwengeza okuhle kule dinner kuyinto isaladi "eluhlaza":
- 200 g we-dill, isaladi, i-parsley, anyanisi;
- ikhukhamba;
- 1 ithisipuni yamafutha omnqumo wokugcoba.
Dinner № 6. Halibut nge imifino.
- 120 g we-halibut ephekwe kwi-grill noma e-steamed (enye inhlanzi emhlophe izokwenza);
- 100 g wezinyosi zezinyosi ezitsheni ezinkukhunjini wezinkukhu nge-1 isipuni emhlabathini ama-alimondi;
- 50 g irayisi elibilisiwe elibomvu noma amazambane abhakawa esikhumbeni;
- 200 amagremu esaladi yemifino (ikhukhamba, utamatisi, i-pepper elimnandi) ngamakhambi.
Ukubalwa kwemikhiqizo ekuphekeni kunikezwa ingxenye eyodwa. Kodwa ukudla okunjalo kuzokwaziswa ngumndeni wakho wonke. Esikhathini esizayo - ungesabi ukuzama. Xhuma umcabango wakho, vula ukulungiswa kwesidlo kusihlwa bese udla impilo!