Pakutha nthawi yafika pamene chilengedwe chimatithandiza kulemera. Choyamba, biorhythms ya pachaka ya munthu ndi yakuti slags ndi kulemera kwakukulu zimachokera ku thupi kumapeto. Ndipo kachiwiri, wachikondi woyamba amadyera, crispy radish ndi wokongola saladi ndi zothandiza kwambiri komanso otsika kwambiri calories kuti akhoza kudya popanda malire kuchuluka. Zipatso zamagetsi ndi zowonjezera zimapereka mphamvu zowononga, kuyeretsa thupi ndikuzikhuta ndi mavitamini oyenera. Tiyeni tipite ku saladi ndi saladi! Mwamwayi, mtengo wa masamba atsopano, zipatso ndi amadyera amachepetsedwa pang'onopang'ono ndipo amapezeka kwa aliyense amene alota wokongola.
Chifukwa cha kuchepa kwake? Thupi limagwiritsira ntchito mphamvu zambiri pa kudyetsa fiber ya masamba ndi ndiwo zamasamba zomwe sizinapangidwe ndi kutentha. Chabwino, zokhudzana ndi ma calori - ndi nyimbo chabe ya magawo ochepa a magawo!
Kotero, caloriki yamakhuka ndi 15 kcal pa 100 magalamu, tomato - 20, radishes - 16, saladi -11, sipinachi - 16 kcal, ndi zina zotero. Saladi, atavekedwa ndi supuni ya supuni ya masamba kapena mafuta a maolivi, ogwiritsidwa patebulo ndi chidutswa cha mkate wakuda, amamverera ngati kutengeka kosavuta kuposa nyengo yozizira. Ndibwino kuti phindu la chakudya choterocho likhale lofunika kwambiri.
Udzu ndi ndiwo zamasamba zimakhala ndi chlorophyll - chinthu chomwe chimathandiza zomera kudziwa dzuwa. Kwa munthu, chlorophyll ndi zina zomwe zimagwirizanitsa zinthu zimayambitsa kagayidwe kake, zimatsutsana ndi khansa prophylaxis, zimathandiza kukonzanso minofu ndi kusintha kukonzanso.
Zipatso ndi ndiwo zamasamba zoyamba zotsutsana ndi kansa, ndi antioxidants ndipo zimalepheretsa kukalamba. Osatchula mavitamini ndi kufufuza zinthu. Tiyeni tiwone bwinobwino zitsulo za saladi yathu.
Selari
Mavitamini A, C ndi E. Minerals, mapuloteni ndi mitsempha. Mwachikondi zimakhudza dongosolo la mitsempha ndi kagayidwe kamene kagayidwe kake.
Anyezi
Mavitamini B1, B2, PP, ascorbic acid. Carotene. Ndikofunika kuti matenda a shuga, kusowa kwa vitamini, kupatsirana kwa magazi ndi matenda a atherosclerosis.
Nkhaka
Vitamini C, B1, B2, P, provitamin A. Mafiber, salt minerals of potassium. Zopindulitsa pamtima, impso, chiwindi.
Kabichi
Mavitamini C, P, B1, B2, PP, U. Potassium ndi salt zamchere. Amalimbitsa makoma a mitsempha, normalizes chimbudzi, amalepheretsa kupezeka kwa zilonda zam'mimba.
Phwetekere
Vitamini C, B1, B2, P, K. Carotene, phosphorous, potaziyamu. Amagwiritsidwa ntchito pofuna kuchepa magazi m'thupi, matenda a mtima, gastritis. Kuteteza khansa ya prostate.
Ndizinanso ziti zomwe zapakati za saladi zabwino? Iwo ali okonzekera mwachidule ndi mofulumira, chifukwa safunikira kuphika chirichonse. Timadya, amati, "khalani moyo". Izi ndizofunikira kuti tizunzidwe ndi zozizira zazing'ono, timatenthedwa ndi zonunkhira bwino zakumwa za kasupe. Ndipo ngakhale zakudya zokhudzana ndi saladi zamasamba, zimakhala zosavuta kusamutsa pazitsamba zoyamba zamasamba ndi masamba.
Zakudya zam'mawa
Zakudya zoperekedwazo zili ndi 1300 calories. Nazi malamulo ake akulu:
- Mukhoza kumwa madzi osavuta komanso amchere.
- pa chakudya chilichonse yesetsani kudya gawo lalikulu la saladi. Zikhoza kukonzedwa kuchokera ku udzu winawake, letesi, nkhaka, magawo a maapulo, nyemba za nyemba, nyemba za chimanga ndi tomato. Idzaza ndi supuni ya yogati yosakaniza ndi mandimu, viniga ndi zonunkhira.
Chotsatiracho chidzawonetseredwa mu masabata angapo: mutha kuchotsa 2 mpaka 4 makilogalamu, matumbowo azigwira ntchito bwino (chifukwa cha kuchuluka kwa fiber), khungu lidzatsegula, ndipo maso adzawala.
Chinthu chachikulu, yesetsani kutambasula "nyengo ya saladi" kwa nthawi yaitali: pambuyo pake, mavitamini sangadye kuti agwiritsidwe ntchito mtsogolo. Ndipo chiwonetsero cha pagalasi chidzakuthokoza chifukwa cha chiwerengero chochepa kwambiri, yemwe amasankha saladi kuchokera ku masamba atsopano, ophwanyika!
ZOKHUDZA
Nkhaka ndi tarragon
2 sing'anga nkhaka kuwaza pa grater, kuwonjezera finely akanadulidwa gulu la tarragon. Nyengo ndi yogurt kapena mafuta ochepa zonona, uzipereka mchere.
Saladi ndi shrimps
Masamba a letesi amawombedwa bwino (pamene kudula, kukhudzana ndi mpeni wachitsulo kumapangitsa kuti okosijeni awonongeke, kupha gawo limodzi la mavitamini), kuwonjezera pa zophika, maolivi ndi katsabola. Nyengo ndi madzi a mandimu.
Tchizi cha kanyumba ndi zitsamba
Phukusi 1 la nyumba yopanda mafuta ya tchizi yosakaniza ndi supuni 2. mkaka kapena yogurt, kuwonjezera finely akanadulidwa parsley, katsabola, coriander, adyo (kusankha kuchokera) ndi mchere. Mankhwalawa amatha kuikidwa pamtengo wambiri woumba ndi kumanga sandwich yamtengo wapatali komanso yosangalatsa, yomwe imatha kusambitsidwa ndi kapu ya madzi a phwetekere.
Saladi ya letesi ndi oatmeal
Classic "saladi ya chilimwe" - ndi tomato, nkhaka, amadyera, mchere. Dulani onse ndipo mupite kwa mphindi pang'ono kuti mupange juisi. Tsopano yikanipo supuni zingapo za supuni ya oat flakes, kusakaniza ndikutumikira ku tebulo.
Brynza ndi masamba ndi tomato
Ndi mpeni wouma (kuti usawonongeke), timadula tchizi kukhala makompyuta. Best pa saladi feta tchizi feta "- kwambiri wachifundo chosasinthasintha osati mchere kwambiri. Tsopano ife timadula katsabola, parsley ndi tomato. Sakanizani ndi kukonzanso 1 tsp. mafuta a masamba ndi kuwaza ndi mandimu. Mukhoza kuwonjezera maolivi kapena opers.
Msuzi wowala
M'pofunika kuwaza kabichi ndi finely kuwaza ndi mchere. Amayi ambiri amasiye samachita izi, ndipo amapeza saladi kwa iwo mwatsopano - tiyenera kuwonjezera msuzi wambiri (ndiye amayamba kukhala ndi caloric). Dulani tomato mu magawo, kuwonjezera parsley ndi katsabola, ndi kusakaniza zonse ndi yogurt kapena mafuta obiriwira zonona.
Yamatcheri okoma ndi mbatata
1 yophika kapena yophika mbatata kudula ndi 1 gulu lachilendo adyo. Onjezani mchere ndi supuni 1 ya masamba a masamba.
Radishi ndi nkhaka ndi zitsamba
2 sing'anga nkhaka, 400 magalamu a radish, 100 magalamu a letesi, 2 mazira, wobiriwira anyezi. Timadula zonse, tizisakaniza ndi supuni imodzi ya yogurt. Onjezerani dill ndi mchere.
Nkhaka ndi dzira
1 nkhaka, dzira 1 yophika, anyezi wobiriwira. Onse odulidwa ndi osakaniza ndi 1 ora supuni ya masamba mafuta.
Saladi ya "Spring"
Wiritsani mbatata, tanizani ndi kudula tating'ono ting'onoting'ono. Ndiye kuwaza ndi mafuta a masamba. Dulani nkhaka zatsopano ndi anyezi, mukhoza kuwonjezera apulo kwa kukoma kokometsa. Chokhudza chomaliza ndi nandolo zobiriwira.
Mchere, tsabola ndi kusakaniza bwino ndi zonona zonona zonenepa kapena yoghurt.
Rucola ndi Parmesan ndi Tomato
Roulette masamba osakaniza ndi yaing'ono tomato, zonona, kuwonjezera grated kapena thinly akanadulidwa Parmesan tchizi. Monga mafuta - 1 tbsp. l. madzi a mandimu
Nyengo zochokera ku greenery
Sakanizani masamba odulidwa bwino (kusankha: katsabola, parsley, coriander, udzu winawake wa udzu winawake, chilombo chamtchi) ndi yogurt ndi mchere. Timagwiritsa ntchito ngati kuvala saladi kapena m'malo mwa mayonesi a zophika - nsomba, nyama kapena pasitala.
Ndipo potsiriza, zinsinsi ziwiri za zakudya zokoma: yesetsani kudzaza saladi ndi masamba ozizira othamanga - azitona, zitsulo, dzungu, sesame kapena mafuta a mtedza. Kuphatikiza pa njira zowonongeka zamagetsi mu thupi, mafutawa amapatsa mbale zatsopano za kukoma.
Ndipo kachiwiri, ndibwino kugwiritsa ntchito mchere wamchere mmalo mwa kawirikawiri cookery, yomwe imakhala ndi zosiyana kwambiri komanso zimakhala zothandiza chifukwa chokhudzidwa ndi mankhwala a ayodini omwe amachititsa kuti chithokomiro chikhale chokongola kwambiri, chomwe chimadalira mtundu wokongola kwambiri wa chithokomiro. .