Zakudya siziyenera kuti zizikhala zotsekemera, - zipika ndi zowona. Mwachitsanzo, akhoza kutumikiridwa ndi msuzi wowawasa wa zipatso. Kapena perekani kulawa kowawa, kuwonjezera chokoleti chakuda kapena kakale. Komanso, mu mchere umodzi mukhoza kumva 2-3 zokonda kamodzi - izi zimapanga zodabwitsa palette. Mwachitsanzo, kirimu chokoma mu keke chikuphatikizidwa bwino ndi msuzi wothira sitiroberi pamene akutumizidwa. Saladi yowawasa ya zipatso imayenera kuwonjezeredwa ndi uchi kuvala. Pindani magawo atatu - owonetsera 3 osiyana: osakaniza chipani cha siponji, lemon custard, sitiroberi watsopano wosasunthika ndi ovuta, ndipo mudzakhala ndi keke yabwino. Zokondweretsa zokoma, mavitamini ochepa okhuta adzakhala okonzeka kwambiri komanso masewera a masana komanso pa tebulo.
Kusankha kovuta
N'zoona kuti si onse omwe ali okonzeka kukhazikitsa chakudya chodziwika bwino. Koma zakudya zopatsa thanzi sizikutitanira ife ku izi. Pambuyo pake, maswiti, komanso chokoleti chachikulu, zimathandiza kuti mapulaneti a endorphins, omwe amatchedwa "mahomoni okondweretsa," asinthe. Funso lokha ndilo ndendende, ndi kuchuluka kotani, ndi nthawi yanji yomwe mudzadya. Musaganize "ballast" okoma kwa thupi. Ndizomwe zimakhala zokhudzana ndi gastronomy. Kusunga mgwirizano pakati pa zokoma ndi zothandiza n'zotheka, kuchepetsa zokhudzana ndi caloriki ndi kuvutitsa kwa voliyumu. Zakudya zowonjezera zowonjezera kwambiri ndi chipatso chachilengedwe sorbets, pastilles, marshmallows, marmalade, komanso yoghurt ayisikilimu. Ndipo zomwe zimakangana kwambiri ndi mikate ndi mikate yokhala ndi mafuta odzola, yisiti yophika, zomwe zingayambitse kuchulukitsa mafuta, kuteteza chimbudzi ndi chakudya. "Zipatso zilizonse zotsekemera" zimayenera chipatso chilichonse, koma tiyenera kukumbukira kuti ndibwino kuti tisamapatse sugari (kiwi, maapulo, zipatso za mphesa), ndi ena onse osadya kuposa 200-250 g pa tsiku. M'malo osungirako zakudya, samalirani zipatso za maluwa ndi jellies, saladi ya zipatso, mchere wophika. Kusankha pakati pa khungu lamtundu ndi mafuta, muyenera kusankha choyamba. Ndipotu, zowonjezera zowonjezera zingagwiritsidwe ntchito ndi zochitika zina zakuthupi. Koma mafuta, ambirimbiri alowa m'thupi, chimtolo cholemera chimakhala pa chiwindi, mitsempha ya mitsempha ndipo, potsirizira pake, amakhala makwinya atsopano m'chiuno ndi m'chiuno. Koma chinthu chofunikira kwambiri chomwe muyenera kukumbukira, ndikudula chidutswa china kuchokera ku phokoso lokoma: pakuti chiwopsezo ndi choopsa kuti musadye zakudya zamtundu wambiri kapena mafuta, kuchuluka kwa zakudya zambiri.
Ndiyomwe mungapachike magalamu
Nanga ndi "zokoma" zingati zomwe mungathe kudya tsiku limodzi? Mwachikhalidwe, mchere ndi chakudya chamagazi. Chakudya choyenera, chakudya ndi chachikulu kuposa mapuloteni ndi mafuta (55-60%, 15-20% ndi 20-25%, motero). Pankhaniyi, cookies ndi chofufumitsa sayenera kukhala oposa 1/10 a okwana maginito. Malingana ndi mtundu wa mchere, zimatsimikiziranso kuti zingadye bwanji popanda kuvulaza munthuyo komanso thanzi lake. Mwachitsanzo, saladi ya zipatso, yokhala ndi mafuta obiriwira ochepa kwambiri kapena yogwilitsika, mungadye tsiku ndi tsiku muyeso mpaka 300 magalamu patsiku. Kuphika ayenera makamaka kudyetsedwa 2-3 pa sabata, ndipo osapitirira 150 g patsiku. Chokoleti chowawa chingadyedwe magalamu 10 tsiku lililonse kapena kuzigwiritsa ntchito ndi phalala, marshmallow kapena marmalade - osaposa dzina limodzi patsiku. Kuchuluka kwa zokoma, zomwe zingadye, zimawerengedwa payekha. Mwachiwonekere, kwa munthu amene akuda nkhawa za vuto la kuchepa kwa thupi, mcherewu uyenera kukhala wokhazikika pakutumikira zipatso kapena magalamu 10 a chokoleti chakuwawa tsiku lililonse. Ndipo omwe amachita nawo maseŵera pamasewera nthawi ndi nthawi samakana croissant ndi chokoleti kapena zipatso zodzala kapena kuphika ndi zonona zokoma.
Idyani chakudya cham'mawa
Kwa zokoma sizinapweteke chiwerengerocho, m'pofunika kusunga lamulo lofunikira kwambiri logwiritsa ntchito mchere: idyani m'mawa, - onjezani amasiye. Pa chakudya cham'mawa komanso ngakhale chakudya chamadzulo, mungathe kudya chakudya chambiri. Koma usiku ndibwino kuti mukhale ndi mapuloteni ofewa ndi chakudya cha mkaka wowawasa: nsomba, nsomba za mitundu yochepa ya mafuta, mkaka wowawasa ndi mkaka osati mafuta oposa 5%. Timagwiritsidwa ntchito kudyetsa mchere wambiri pambuyo pa chakudya chachikulu kapena padera, kutsuka ndi tiyi kapena khofi. Nutritionist sizitsutsana ndi miyambo yokhazikitsidwa. Koma ophika akulimbikitsidwa kuti azilekanitsa zokoma ndi zakumwa zina ngati kuli kotheka: ngati mumamwa tiyi kapena khofi, ndiye pamapeto a chakudya chokoma - izi zidzakuthandizani kulawa kukoma kwenikweni kwa mchere. Zowonjezera zothandiza kwambiri ndi zipatso ndi jerry jelly. Zokongola - zopangidwa kunyumba, zopangidwa kuchokera ku madzi a zipatso zachilengedwe ndi zamkati ndi gelatin.
4 mavitamini osakaniza ndi zipatso
- Tsamba la Apple-curd
Chotsani maziko kuchokera pa apulo yonse. Nyengo supuni ya kanyumba tchizi ndi uchi, lembani izi kusakaniza ndi apulo ndikuphika mu uvuni kwa mphindi zingapo.
- Mitundu itatu yosanjikiza
Mosiyana, sulani strawberries, kiwi ndi banana mu blender. Pang'ono pang'ono, popanda kusakaniza, khala mu galasi kapena kremanki yoyamba ya kiwi, kenaka nthochi, ndiye sitiroberi. Osati galamu la shuga, mwinamwake zigawozo zimasakanizidwa! Ikani firiji kwa theka la ora, chitani ozizira.
- Mkate ndi yoghuti
Dya magawo angapo a mkate wa rye ndi kupaka mu crumb. Mu yogurt wachilengedwe, onjezerani zonona za masamba (1: 5). Aperekenso Apple, kudula mu magawo ndi scald ndi madzi otentha. Onjezerani pang'ono gelatin ku kirimu yoghurt. Mu kremanku, lembani mndandanda wa zinyenyeswazi za mkate, ndiyeno wosanjikiza ma apulo, kutsanulira pa kirimu cha yoghurt. Apanso kuwaza ndi crumb, flatten, mudzaze ndi yogurt.
Zosakaniza pang'ono
Malingaliro a mchere amadziwika kwambiri ndi maonekedwe ake. Ngakhalenso zowonjezera zowonjezera zokha, zomwe zimaphatikizidwira mwapadera ndipo zimagwira ntchito yokongola, zimatha kudabwitsa kwambiri. M'masitolo, makafa ndi malo odyera nthawi zambiri timakumana ndi maswiti otsika. Mwa maonekedwe iwo ali ofanana ndi maulendo wamba. Kawirikawiri amagwiritsidwa ntchito mmalo mwa masamba obiriwira: iwo ndi ochepa kwambiri. Ngakhale si zabwino. Pogwiritsa ntchito mavitamini ochepa, ndi bwino kugwiritsa ntchito yogurt mafuta kapena kanyumba tchizi, zipatso, uchi m'malo mwa shuga. Zakudya zochepa m'masokisi a biscuit, ndizosavuta. Ngati mumasunga chiwerengero, perekani zakudya zowonjezera kapena saladi. Ndipo ngati mukufuna kudzipaka ndi kirimu, khalani okoma: motere, kukwapula kirimu wowawasa ndi uchi, kuwonjezera pa kuphwanya prunes ndi kokonati pang'ono ndikutsanulira pa mbalamezo. Mukhoza kutsanulira kirimu ndi sitiroberi msuzi.