Msungwana aliyense kapena mkazi amafuna kuti akhalebe wochepetseka komanso wokongola. Ngati chiwerengero chake ndi chabwino, ndiye kuti palibe zakudya zomwe zingamamatire. Inde, izi sizikutanthauza kuti akhoza kudya chirichonse chimene akufuna. Mwachitsanzo, aliyense amakonda mayonesi, ketchup. Zoletsedwa zazing'ono pa chakudya ziyenera kuti zisakhale zolemera. Ndipo kusunga minofu ndi mawu, mumasowa masewera. Kuwala kwapang'ono kwa mphindi 15 patsiku. Palibe amene amanena kuti akhale pansi pa masewera olimbitsa thupi kwa maola kapena masiku. Inu simungakhoze kumuyendera iye nkomwe. Muzigwira ntchito kunyumba.
Nazi zochitika zochepa zosavuta. 1-2-3 kuyamba
Yip: miyendo ya nashirine mapepala, masokosi amatembenuzidwira kunja, manja pamodzi pamaso pake.
Kodi timachita chiyani: Timachita masewera atatu - "1 -2-3" timapita kumunsi, mpaka "4" timakwera. Bwerezani nthawi 16. Kuti tikonze zotsatira, timapanga masewera 10 omwe timakhala nawo kuyambira nthawi yomweyo.
"Mfumukazi yanu, Mfumukazi"
Yip: miyendo ya nashirinayi, manja pa lamba.
Zomwe timachita: timachita zowawa ndi miyendo yathu mosiyana. Gawo lalikulu likuyendetsa bwino, bendani kumanzere kwake (kumanzere nthawi yomweyo kumakhalabe). Ife tibwerera ku malo oyambirira. Timachita maulendo 16 pa phazi.
Ife timasambira, awiri timasambira
Yip: miyendo ya nashirinayi, manja pa lamba.
Zomwe timachita: Timatengera thupi kulemera kwa mwendo. Bondo lakumanzere limakwezedwa ku chifuwa, kenako timachotsa mwendo. Timayesetsa kusunga pakhosi. Kuchita masewera olimbitsa thupi kumachitidwa katatu pa mwendo uliwonse. Maondo, miyendo pamodzi, matako amatsitsidwa pa zidendene, manja mu choko patsogolo pake.
Zomwe timachita: Timagwada, timakhala pansi ndi phazi lamanja, timadzuka, kenako timabwereza chimodzimodzi kumanzere. Timachita katatu.
Khalani ndi mpando, chonde.
Yip: timakhala napyatkah (monga momwe tinkachitira kale), manja pa lamba.
Zomwe timachita: kukwera pa mawondo ake, kutsogolo kwa phazi lamanja ndikuwerama paondo, manja pa bondo. Timatsitsa pakhosi pa chidendene cha mwendo wakumanzere. Ife tikuwuka. Timabwereza ntchitoyi nthawi 16. Timasintha mwendo.
Pansi ndi mahatchi okwera!
Eya: timayima pazinayi zonse, palmu.
Zomwe timachita: chotsani mwendo wowongoka kumbali, kumbali yolunjika kwa thupi. Timalumikiza, tung'amba m'mimba, tiikweze bwino. Timakhala nthawi yayitali m'makalata 8. Ife tibwerera ku malo oyambirira. Timabwereza mobwerezabwereza maulendo 8 pa mwendo uliwonse.
Bweretsani kupuma ndi kutambasula minofu yomwe inagwira ntchito (kotero kuti palibe krepature).
Menyu ya tsikulo
1500 kcal pa tsiku - zokwanira kuti mtsikana azidyetsedwa mokwanira, koma osati bwino. Ndipo yang'anani momwe masewera anu angakhalire osangalatsa!
Chakumwa
Bwato ndi dzira ndi avocado
- 1/2 peyala,
- 1 dzira,
- 1 lonse-tirigu chotupitsa,
- theka la magalasi atsopano a raspberries.
Dulani pepalalo, osasunthira, tengani mwala, ndipo muzitsulo zotsalirazo, dulani dzira. Ikani kadokoti mu mbale yophika ndi kuitumiza ku ng'anjo yotentha mpaka 180 ° C kwa mphindi 5-7 mpaka dzira liphika. Mkate umadyedwa ndi mbale yaikulu, raspberries ya mchere.
Azimayi, omwe zakudya zawo nthawi zonse amakhala ndi mapeyala, amalemera pafupifupi 3.5 kilograms kuposa omwe amatha kuchoka pachiwongoladzanja, malinga ndi kafukufuku waposachedwapa.
Chiwerengero: 330 makilogalamu.
Zosakaniza 1
- 100 ml ya 11% kirimu,
- theka la nthochi,
- 1/4 supuni ya tiyi ya vanillin,
Nkhumbayi idzakuthandizani kuti mukhale wosangalala ngakhale kuti pali zolephera: mapuloteni tryptophan mu thupi amatembenukira kukhala hormone yotchedwa joyoterotonin.
Zonse: ma calories 210.
Zosakaniza 2
- 6 magawo a zukini ndi peel,
- 9 chitumbuwa tomato, kudula pakati,
- Supuni 2 za mozzarella, zopukutira pa grater yaikulu,
- Supuni 1 ya mafuta a masamba.
Fomu yokazinga ndi mafuta, ikani canape mmenemo (zukini-chitumbuwa) ndikuphika mu uvuni pa ° ° C kwa mphindi 5-6.
Mukasintha mtanda wa zukini, mudzalandira pizza yomweyi, yokha yochepa kwambiri yamchere.
Chiwerengero: makilogalamu 150.
Chakudya
Msuzi wa zukini
- 150 magalamu a nkhuku pachifuwa, opanda ngozi,
- 30 magalamu a feta, crumbled,
- Theka yaing'ono zukini, kudula cubes,
- 1 / mwa tsabola wokoma ku Bulgaria,
- Mafupa a hafu ya masamba a thyme,
- Supuni 1 ya mafuta. Mchere kuti ulawe.
Fryani m'mawere pa poto kapena potola ndi kuidula. Zukini, tsabola ndi thyme muzidzaza ndi mafuta, mchere ndi kutsanulira mu uvuni wa preheated kufika 200 ° C kwa mphindi 15 (pakati pa njira zamasamba ziyenera kusakanizidwa). Kutumikira, ndikuyika nkhuku pamwamba ndikutsanulira mapepala.
Kuwomba bere popanda khungu, mudzasunga chakudya chamadzulo kuchokera ku magalamu 11!
Chiwerengero: ma calories 410.
Chakudya chamadzulo
Zozizira zam'mlengalenga
- 200 g wa scallops a m'nyanja,
- Supuni 1 lilac anyezi, finely akanadulidwa,
- Supuni imodzi ya mafuta,
- Supuni 1 Sokalaima,
- Supuni imodzi yosapsa soya msuzi,
- theka la mango, kudulidwa mu cubes.
Sakanizani batala, madzi a mandimu ndi soya msuzi; theka la izo, kabati ya scallops (mphindi 10), ndi kuwonjezera theka lachiwiri ku salsa ku mango wa iluk. Odzola scallops mu poto yowuma ndi kudya ndi salsa.
Gawo ili la scallops liri ndi mapiritsi 38 a mapuloteni - oposa theka la chizoloŵezi cha tsiku ndi tsiku.
Zonse: ma calories 400.
TOTAL: 1500 Malori.
Thupi lanu lidzakuthokozani ngati, kuphatikizapo ndondomeko ya zakudya, mudzafotokozanso ndondomeko ya maphunziro.
Mungathe kupeza :
- galasi la vinki pinki pa chakudya (makilogalamu 120)
Ayenera kusiya :
- kirimu mu smoothies - m'malo mwawo mkaka (45 makilogalamu); ndi feta (makilogalamu 75).