Rage cin abinci girke-girke ya yi rashin nauyi a gida

Saboda sedentary salon, matalauta cin halaye, da kusan cikakkiyar babu jiki aiki, fiye da mutane sha wahala daga kiba. Wani yanke shawarar da wannan batun ziyarar gyms, wani - sayan dakin motsa jiki da kayan aiki. Dadi rage cin abinci girke-girke na nauyi asara zai taimaka a cimma wani jitu siriri adadi. Saboda haka, da mafita ga matsalolin da kiba ta fara da wani sirri menu.

Abin da ake ci abinci. Girke-girke na Weight Loss

A kullum bukatar ya fara tasawa na wani talakawan mutum a adadin kuzari kamata dauke da 1,200 raka'a. Amma babu kasa mai muhimmanci shi ne da abun ciki na abinci cinye muhimman bitamin da kuma ma'adanai, don haka da kullum menu slimming kamata dauke da karin 'ya'yan itatuwa da kayan lambu kamar yadda zai yiwu. Subject ga wannan yanayin ne kawai da yarda, da tasowar lamarinsa kawo slimming rage cin abinci abinci. Girke-girke na nauyi asara iya zama sosai bambancin, asali da kuma haske isa. A farko ba za ka iya dame jawo sama nasu, nasarar yin amfani da riga data kasance mãsu girmansu. Sau da yawa a kan abun da ake ci ce cewa shi ne musamman tsada. Amma akwai kuma girke-girke na Dietetic abinci, dangane da kullum rage cin abinci na da talakawan mutum. Kasa ne kawai, irin embodiments.

Caloric abun ciki da aka lasafta bisa 100 grams na gama samfurin.

Litinin

Domin karin kumallo: oatmeal (127 da adadin kuzari).

Idan ka ƙara a cikin shirye-sanya hatsi kirfa, lemun tsami kwasfa, Curry, citta, cloves, ko da wani 'ya'yan itace dried, ta dandano zai canza muhimmanci. By sãɓãwar launukansa da ƙari iya ci oatmeal kowace rana ko da yake. Duk lokacin da za ta yi wani sabon, sabo da dandano.

Ga abincin rana: miyan a cikin Urals (30 kcal).

Yana bukatar laba kabeji, 80 g sha'ir, 1 albasa, karas 1, rabin lita broth ko ruwa da gishiri dandana. My sha'ir, cika shi da ruwan zãfi, tafasa na minti 20. The ruwa ne drained. Cooking rabin lita na broth ko kawai Boiled ruwa, shi jefa ta grits kuma dafa wani minti 10 a gaba brushed finely datsattsen naman kabeji ƙara da broth. Mun dafa mu miya mafi minti 15. ƙara ruwan daga passaged a man karas da albasarta. Cook for wani minti 10. Add wasu gishiri. Ku bauta wa tare da kirim mai tsami da kuma ganye.

A abincin rana: gasa Broccoli da farin kabeji (107 kcal).

Take a 0.4 kg. farin kabeji da broccoli yakan (na iya zama daskararre), 1 tbsp. spoonful na man shanu, to 150 grams cuku, 1 tbsp. a spoonful na gari, da rabin lita 10-kashi cream ko kirim mai tsami, gishiri da barkono dandana. Wanke parsed cikin florets kabeji tafasa a cikin salted ruwa har sai da rabi. Kishingiɗe a cikin wani colander, lambatu ruwan mu ba. Yayin da kabeji da aka dafa shi, yi miya: gari soyayyen a man shanu, sannu-sannu ƙara cream (kirim mai tsami). Ku zo zuwa tafasa, amma ba tafasa. Saka miya a gaba grated cuku a kan wani m grater. Mu jira har sai da cuku ya narke. Saka da kabeji dafa shi a wani musamman yin burodi tasa, zuba miya. Gasa for rabin awa a zazzabi na 180 digiri.

Dinner: kaza gasa a tanda, tare da Boiled dankali da karas salatin da tafarnuwa (197 kcal / 82 kcal / 102).

Don shirya salatin, kai daya manyan ko 2-3 kananan karas, 1 albasa da tafarnuwa, 2 tbsp. spoons mayonnaise, gishiri da kuma barkono (dandana). Rub da karas a kan wani m grater. Add da yankakken tafarnuwa. Seasoned da barkono da gishiri. Ado da kayan lambu mai ko lemun tsami ruwan 'ya'yan itace.

1 comment

1. Ka tuna, da mafi m zai lambatu daga kaza a lokacin yin burodi, sosai da mafi alhẽri. Rage cin abinci girke-girke na nauyi asara bambanta fiye da na da aka gyara a kalla kitsen dabba ba.

2. Salatin ado da kayan lambu mai. Kitsen cika ya zama m. Ba tare da shi, a samu a karas, bitamin A da ba za a koya.

3. kabeji miya ne kyawawa don kari karamin kifi, nama, cuku ko kaji. Sa'an nan kuma zai iya cimma mafi kyau duka domin abincin rana hade na gina jiki da kuma carbohydrates, wanda suke shahara girke-girke dadi rage cin abinci da abinci ya yi rashin nauyi.

Talata

Domin karin kumallo: oatmeal (127 da adadin kuzari).

Ga abincin rana: vermicelli miya da kaza (63 kcal).

Take 1 kaza da baya, a kan 1 yanki na karas da kuma albasa, 150 grams na Spaghetti, 3 tbsp. tablespoons kayan lambu mai, 4 dankali. Kaza tafasa a cikin 2.5 lita na ruwa 1 hour da aka dauka daga, za mu cire nama daga ƙasũsuwa. Finely yanke albasa, karas uku a kan wani m grater, passiruem albasa da karas a kayan lambu mai zuwa zinariya inuwa. Har da albasa da karas passaged, kwasfa da dankali da kuma yanke shi a cikin kananan cubes. Add da yankakken dankali a ruwan broth, tafasa minti 10. Add nama da Spaghetti. Cook for wani minti daya. Bayan Bugu da kari zazharki dafa kadan ya fi tsayi ko da minti 5. Juya kashe. Season da gishiri. Muna jiran minti 10 sai da jiko.

A abincin rana: gasa Broccoli da farin kabeji (107 kcal).

Domin abincin dare: kifi Patties (59 kcal).

Kai 400 gram fillet fari kifi da kuma 3 kananan zucchini, eggplant 1 matsakaici, da wani fakitin Basil, 100 g nauyi cream, 50 grams burodi crumbs haske, 30 gram na man shanu da kuma 1 tbsp. na kayan lambu mai 2 tafarnuwa cloves, barkono da gishiri dandana. Origin zucchini yanke a kananan cubes, blanshiruem for 3 minutes a wani ruwa mai zãfi, sanyi. Kifi niƙa a blender, Mix da cream, da uku taro blanched zucchini da kuma breadcrumbs. Gishiri, barkono. Tare da musamman karfe zobba a kan takardar samar da wata kananan roundels-burgers. Zafi da kwanon rufi, yada Patties, a cikin takarda, soya su ga 3 minutes a garesu. Mun zarce zuwa wani yin burodi takardar da kuma gasa a cikin tanda at 200 digiri na minti biyar. Next, mun ci gaba da dafa abinci gefen jita-jita. Yanke eggplant da'irori, ɗauka da sauƙi gashi da kowane man fetur da kuma baza a kan yin burodi sheet. Gasa a cikin "gasa" 5-7 minti har sai da zinariya launin ruwan kasa. Sauran zucchini yanke zuwa tube, toya a man har sai da zinariya launin ruwan kasa. Squeezing su 1 tafarnuwa albasa, gishiri da kuma barkono. Neman shiri na miya. Tare da nutsewa blender pyuriruem saura Basil blanched zucchini. Add da man shanu da kuma zo a tafasa, gishiri, barkono. Kuma ci gaba da karshe lokacin dafa abinci. Sa a dala a kan wani babban farantin. Da farko sa da soyayyen zucchini, sa'an nan da'irar 1 eggplant da kuma rufe duk cutlet. Sa'an nan, ya sa da eggplant da kuma sara. Kuma haka - sai ka gudu daga mugs. A farko saman ya zama wani da'irar eggplant. Zuba cikin sakamakon dala miya, ado da Basil.

sharhi 2

1. Me sake, farin kabeji da broccoli yakan? Saboda su ne sosai arziki a cikin bitamin C da kuma sauran m alama abubuwa. Ba ka son gasashe kayan lambu? Tafasa su. Rage cin abinci girke-girke na nauyi asara a gida ne mai kyau da cewa idan kana so su, ka iya canza da kuma sauye.
2. Kifi - cikakken abincin dare. Easy zuwa nike, shi ya ƙunshi mai yawa da amfani abubuwa.

Laraba

Domin karin kumallo: Pshenko (125 kcal).

Ga abincin rana: vermicelli da kaza miya (63 adadin kuzari).

A abincin rana: casserole soya (243 kcal).

Take 1 kilogram ba bushe, amma ba ma m cuku, 2 manyan qwai (idan kananan, sa'an nan 3) na Mataki na ashirin da 6. tablespoons mai kirim mai tsami da man shanu da kuma sukari, 4 tbsp. spoons na semolina, 200 grams zabibi ko wasu bushe 'ya'yan itãcen marmari, gishiri da kuma vanillin (dandana). Preheat tanda, to 180 digiri. Tsallake da cuku ta da nama grinder. Narke cikin man shanu da kuma whisk da qwai da sukari. Wanke da kuma obsushivayut zabibi. Lubricates da musamman yin burodi tasa, Mix da qwai da cream cuku, man shanu, zabibi da semolina. Add da gishiri da kuma vanillin. Duk wannan ne kullum hadawa paddles aka yi da itace. A sakamakon taro sa fitar a cikin tsari, matakin kuma a ko'ina lubricates cream. Gasa har haske launin ruwan kasa. Ku bauta wa da zuba cream.

Domin abincin dare: kifi Patties, dafa shi a kan wani bushe kwanon rufi (59 kcal).

3 Comments

1. Dafa porridge tare da madara, ko mafi alhẽri, tare da Bugu da kari. Madara da inganta harkokin sha na sunadaran dauke a cikin hatsi. Wannan yarda rage cin abinci girke-girke. Tare da kalori rage cin abinci zai zama babu matsala, kuma a mafi kusa lokaci za ka zo da wani sosai m sakamakon.
2. Casserole cuku dafa tare da m sugar content.
3. Mun kari menu da akalla biyu a iri-iri na 'ya'yan itatuwa a rana.

Alhamis

Domin karin kumallo: Pshenko (125 kcal).

Ga abincin rana: miyan na herring da dankali (89 kcal).

Take 6 kananan dankali, 250 g na herring fillets 4 tbsp. Cokali cika duniya miya. Tafasa 2.5 lita na ruwa, da tsabta dankali, a yanka a cikin tube. The duniya aikawa ruwa refills miya, Boiled for 5 da minti, ƙara guda na pre-sliced kifi fillets. Tafasa minti 15 Gwada idan kasa gishiri, ƙara. Kashe. Yayyafa da ganye.

A abincin rana: casserole soya (243 kcal).

Dinner: cushe m salatin da kuma radish, seleri, da kuma cucumbers (147kkal / 48 kcal).

Jawabinsa: dafa da m kabeji Rolls, kai kashi biyu bisa uku kofin shinkafa, 800 grams na gauraye (naman alade da kuma nama) nama, karas da kuma albasa matsakaici size, 500-700 grams na kabeji, 4 tablespoons. cokali tumatir miya, rabin lita na kirim mai tsami, wani teaspoon na gishiri, rabin cokali na black barkono da kuma gurasa crumbs. Saboda haka, da muka yi da shaƙewa, fada barci a cikin pre-yankakken finely da albasa, ƙara wasu gishiri da kuma priperchivaem. Saro. Add pre-dafa shi da kuma bushe fig. Wanke karas finely uku da kuma zuba a cikin mincemeat. Kamar yadda na iya zama karami shinkuem kabeji, dipping shi a cikin ruwan zãfi, da bar shi kadai domin a minti 3. Bugu da ari kabeji da shinkafa tsoma baki a cikin shaƙewa. Gishiri, barkono. Gyaren Patties manyan. Ya kamata ka sa game da 18 guda. Boned samu cutlets a breadcrumbs, toya a kan high zafi har sai da zinariya launin ruwan kasa ɓawon burodi. Samun miya dafa abinci. Kirim mai tsami gauraye da tumatir miya, gishiri, ƙara rabin kofin ruwa. Wanda ya canja cushe a baya yada a kan wani yin burodi takardar (mai zurfi) a cikin tanda zuba miya. Gasa minti 45 a 180 digiri.

4 Comments

Girke-girke na nauyi asara abinci tare da adadin kuzari da mako-mako rage cin abinci ya kamata a zaba ciki har da abun ciki na akalla gishiri. Its amfani da ya kamata a rage 7 grams per day.

Jumma'a

Domin karin kumallo: hatsi sha'ir (96 kcal).

Ga abincin rana: miyan na herring da dankali (89 kcal).

A abincin rana: shinkafa headstock tare da yankakken apple (92 kcal).

Take a lita na madara, kopin shinkafa (zagaye), 3-4 apples, 10-15 grams na man shanu, 1 kwai, sukari da gishiri (dandana). Cook, stirring kullum, har sai m shinkafa porridge tare da madara, a wani minti daya ko biyu sai ya shirya don ƙara man fetur zuwa gare shi. Yanke apples yanka. Take na musamman yin burodi tasa, man shafawa da shi tare da man shanu. Saka da rabin dafa porridge, shafa. Saka da apples a kan porridge, wanda kuma rufe tare da sauran hatsi. Beat kwai, gauraye da 50 grams na madara, zuba cikin sakamakon cakuda headstock. Aika da shi a cikin tanda ga a kalla rabin awa, har da apples ba yadda ya kamata flushed.

Dinner: cushe m salatin da kuma radish, seleri, da kuma cucumbers (147kkal / 48 kcal).

sharhi 5

Porridge - da cikakken fara zuwa rana. Yana AIDS a narkewa. A hatsi cika da amfani microelements.

Asabar

Domin karin kumallo: sausages kifi kifi tare da hatsin rai gurasa (131 kcal).

Kai 0.4 kg. kifi fillet, 2 qwai, katako dill kuma faski, barkono da gishiri (dandana). Yanke a kananan murabba'ai kifi da yankakken ganye tare da qwai, barkono, da kuma gishiri a blender pyuriruem. Mun mĩƙe 3 tbsp. spoons taro samu a maƙale film 20 cm tsawo, aka nannade cikin wani alewa. Steamed for 20 nawa (a cikin tukunyar jirgi na biyu ko multivarka).

Ga abincin rana: miya da alayyafo da meatballs (74 kcal).

Take 2 lita na broth daga tsuntsu, a kan wani laba minced kaji da kuma alayyafo, 1 kwai da kuma 150 grams na kananan taliya, 1 karas, 30 g grated wuya cuku, crushed tafarnuwa cloves 2, 100 grams na abinci, 2 tablespoons. yankakken faski, kayan lambu mai, gishiri, barkono, da kuma fennel (dandana). Mix burodi crumbs, yankakken faski da minced nama da kuma grated cuku. Kwai sosai Mix tare da gishiri (dandana) da tafarnuwa. Add sakamakon taro a shaƙewa mix. Lepim kananan meatballs, ya sa su a kwantar da takardar yin burodi sheet. Gasa a tanda a 180 digiri 15 da minti Next karas a yanka a cikin kananan cubes, passiruem har sai da zinariya ya dafa. Ƙara mai pre-tattalin ruwan broth, tafasa 5 da minti, to je barci a matsayin manna sa alayyafo, dafa wannan adadin, ƙara meatballs, kawo zuwa tafasa. Kashe. Add da yankakken dill da kayan yaji (dandana). Kafin bauta wa, yayyafa da cuku.

A abincin rana: shinkafa headstock tare da yankakken apple (92 kcal).

Domin abincin dare: nama "Road to zuciya" da buckwheat da kuma kabeji salatin tare da apple 252 kcal / 115 kcal / 47 kcal).

Kai rabin kilo na ramammu naman alade, uku cloves da tafarnuwa, 2-3 tbsp. spoons ketchup ko tumatir manna, barkono, gishiri da sauran kayan yaji (dandana). Rub da nama da kayan yaji, da tafarnuwa man alade. Barin for awa. Kunsa biyu yadudduka na tsare. Gasa a tanda a 200 digiri na 2 hours. Don samu, dirka, shafa ketchup. Sa'an nan, ka aika da shi a cikin tanda minti 20 zuwa kai. Duba ko shirye. Idan ba haka ba, shi zai saki m ruwan 'ya'yan itace a huda site. Lokacin da aka shirya, da ruwan 'ya'yan itace za ta zama m.

sharhi 6

1. A lokacin da zabar rage cin abinci girke-girke na nauyi asara, na nuna adadin kuzari, yana da muhimmanci kada su manta game da kayan lambu. Wannan na tabbatar da cewa jiki sami wani isasshen adadin da muhimmanci micronutrients.
2. Abinci ja kifi (kifi, kifi) da taimako zuwa jikewa da kwayoyin da polyunsaturated m acid.
3. Yana da muhimmanci a tuna cewa, girke-girke rage cin abinci abinci rage cin abinci tare da adadin kuzari don taimaka jimre ba, amma da suka kamata a bambanta da kuma faranta rai da ganin da ciki.

Lahadi

Domin karin kumallo: poached kwai Boiled cikin ruwa tare da Bugu da kari na vinegar (157 kcal).

Dauki wani sabo ne kwai, 2 tbsp. spoons vinegar lita ruwa skimmer, katako, cokali ko spatula da kwanon rufi girma na 1-2 lita. Manyan diamita cika saucepan, daga ruwan zãfi zuwa tsawo na 5 cm sama da kasa, ƙara vinegar. Neburno ƙetare da kwai a cikin wani ruwa mai zãfi for 10 seconds, ja daga. Raba da harsashi, sosai saboda haka da cewa crack kunna, daidai damar. Broken kwai tire kamar yadda kusa da tafasar ruwa, zuba da abinda ke ciki na harsashi a cikin ruwa. Matsa a hankali twirled kwai yayyo fita tare da baki daga cikin kwanon rufi, samar da bayyanar da mazurari a cikin ruwa. Subject kwai tafasa don daidai 4 da minti, ya fitar da skimmer da drop cikin ruwan sanyi. Hankali yanke tafi da furotin da wasu igiyoyin, wanda aka kafa a cikin aiwatar da farautar. Wadannan qwai iya adana a wani firiji a wani akwati tare da ruwan sanyi har zuwa kwanaki uku. Don dumama, dole ne a saukar zuwa ga sosai minti daya a cikin ruwan zafi da gishiri tsunkule.

Ga abincin rana: miya da alayyafo da meatballs (74 kcal).

A abincin rana: orange cake da cream cuku shirya ba tare da yin burodi (291 kcal).

Kai 0.4 kg shortcake, 0.2 kilogiram na man shanu, 2 tablespoons. tablespoons gelatin da kuma 3 tbsp. tablespoons sugar 3 matsakaici orange, 0.3 kg na 15% cream, 150 ml 20% m cream, wani yanki na cakulan (for rajista). Zuba gelatin a 0.2 lita na ruwa, lokaci-lokaci motsa shi da sa'a guda, cimma iyakar rushe. Mai tsanani, stirring ci gaba, sakamakon abu zuwa kananan walƙiya a game da 80 digiri, tace ta hanyar cheesecloth. Mu jira har sai da abu cools. Cookies kara zuwa lafiya foda. Zuba shi a cikin wani na musamman form, zuba da narkar da man shanu ga ma'aurata. Mix kirim, sukari da kuma gelatin abu. Beat har sai m kuma mau kirim jihar, har babu lumps a soya. Cika sakamakon cakuda zuba a cikin mold marmashi. Tsabta lemu, a yanka su a cikin yanka da kuma sa a cikin cream. Saka da resultant cake a cikin firiji for 6 hours, akalla - at 4. Mun samu, yayyafa cakulan marmashi.

Domin abincin dare: nama "Road to zuciya" da buckwheat da kuma kabeji salatin tare da apple 252 kcal / 115 kcal / 47 kcal).

sharhi 7

Zaki - yana da dadi. Kuma idan yana da dadi - gida cuku da kuma 'ya'yan itace, shi ne ba kawai dadi, amma kuma amfani, domin shi ne bitamin C a purest siffan.

zabi kusa da

Zama rage cin abinci girke-girke na nauyi asara a kan kansa ko amfani da shirye-sanya - da zabi na kowane mutum. Kuma ya dogara ne kawai a kan gaban kwatanci, lokaci da kuma kasafin kudin. A mafi low-kalori jita-jita ne m, musamman tare da babban farauta ku yi ciniki a gare su da wata al'ada rage cin abinci. A girke-girke ake ladabi abin da ake ci slimming menu, da mafi shirye za ka iya kõma zuwa cika da rage cin abinci, kuma daidai da, da mafi alheri da sakamakon za su cimma.