Ka ị wee nwee ike zuru oke nke ihe ndị dị mkpa n'oge Lent, ịkwesịrị iche echiche banyere menu nke ọma ma tinye n'ime ya ihe ọzọ na ngwaahịa ndị a na-emebu. A machibidoro anụ, ngwaahịa mmiri ara ehi, akwa, mmanya (a na-ahapụ mmanya na ụbọchị ụfọdụ) na ihe ụtọ.
Nri
Nke mbụ, ọ bụ protein, na-enweghị nke metabolism nkịtị na ọrụ dị mkpa nke ahụ agaghị ekwe omume.
Kama anụ, ị nwere ike iji mkpo - chickpeas, agwa, lentil, peas. Legumes nwere protein zuru oke iji mee ka ị na-arụsi ọrụ ike ma na-arụsi ọrụ ike n'ụbọchị dum. Protein ihe ọkụkụ dị iche na protein anụmanụ, ọ dịkwa mfe ịgbari na ịmịkọrọ ya.
àkwá
Nke a bụkwa protein anụmanụ, gbakwunyere na e nwere ọtụtụ vitamin B na àkwá. Iji gbochie ụkọ ya n'ime ahụ, rie kabeeji - kabeeji ọcha, kọlịflawa, broccoli, Brussels pulitere. Mushrooms ma ọ bụ tofu bụ ezigbo isi mmalite protein. Maka ngwaahịa esiri esi na anụ egweri, jiri starch, semolina, ntụ ntụ, ma ọ bụ mkpụrụ osisi starch dị ka banana.
Mmiri ara ehi mepụtara
Isi uru nke ngwaahịa mmiri ara ehi bụ ọdịnaya calcium ha, nke dị mkpa maka ọkpụkpụ ahụike, ntutu isi, mbọ na usoro ụjọ. Kedu ka ị ga-esi mejupụta maka enweghị calcium: mkpụrụ osisi poppy, mkpụrụ osisi sesame, ọka wit, mkpụrụ, pasili, fig a mịrị amị, ụbọchị.
Ihe ịchọ mma
Enweghị biscuits, pies na kuki, ihe niile a na-eme achịcha na-adabere na àkwá na ngwaahịa mmiri ara ehi, nke a machibidoro iwu, ị nwekwara ike iji gelatin. Ị nwere ike iri chocolate gbara ọchịchịrị na-enweghị mmiri ara ehi, mkpụrụ osisi ọ bụla a mịrị amị, mkpụrụ ọ bụla na sirop ma ọ bụ chocolate, yana kozinaki na-enweghị bọta. Na-eri marshmallows, marmalade na jelii na pectin, mmanụ aṅụ, jam arụrụ n'ụlọ na mkpụrụ osisi.
Iji mee ka ọ na-eju afọ
Mee menu gị ka ọka na-adị na ya mgbe niile ka enwere ike. N'oge ngwa ngwa, ha ga-abụ isi ike gị. Ndị a bụ oatmeal, buckwheat, ọka bali, quinoa, millet - ha nwere ike ijere ha ozi dị ka nri n'akụkụ, tinye ya na ofe na-esighị ike, pies na ntụ ọka siri ike.
Echefula banyere mkpụrụ - isi iyi nke protein akwukwo nri, yana vitamin na mineral, polyunsaturated fatty acids.
Akwụkwọ nri ga-enyere gị aka ịnagide nri carbohydrate site n'inye eriri. Site n'enyemaka nke akwụkwọ nri, ị nwere ike gbasaa menu na-adabere na ya na ọbụna sie nri ndị a na-esi nri dabere na ha.
Anyị ga-echetara, na mbụ anyị bipụtara kalenda nke Great Lent maka 2020, ma gwakwara ka esi esi ofe na-atọ ụtọ.