Chee echiche "balance"

Kpebie isi ihe oriri nke mgbede site n'ịgbanwe isi mmalite nke protein (azụ, nri mmiri, anụ ọkụkọ, àkwá, anụ, mkpo, gụnyere tofu).

Anụ ma ọ bụ ihe nnọchi kwesịrị ịdị na menu gị ọbụlagodi ugboro abụọ n'ụbọchị. (Maka ozi ndị ọzọ, lee faịlụ anyị "Ike nke protein").

Mezue na nsoro. Jide n'aka na ị nwere akwụkwọ nri na mkpụrụ osisi n'oge nri ọ bụla, yana otu ọka (= ọka zuru oke) ngwaahịa ọka. Mmiri ara ehi, ma ọ bụ ihe ngbanwe nke calcium, kwesịrị ịdị na-egosi ma ọ dịkarịa ala ugboro abụọ na menu ụbọchị.

Mepụta ndepụta ịzụ ahịa na-eburu n'uche ntinye ngwaahịa nke oge

Dịka ọmụmaatụ, ị nwere ike ịkwado blueberries (= blueberries) ọhụrụ n'oge okpomọkụ ma na-ahọrọ mkpụrụ osisi oyi kpọnwụrụ n'oge oyi. Chee echiche banyere obere mkpụrụ osisi a nke ga-agbacha efere nri nri gị na nke bụ mkpụrụ kacha baa ọgaranya na antioxidants, yana prunes. Ị ga-enweta uru nri na nchekwa ego na mgbakwunye na ime mmegharị ahụ gburugburu ebe obibi.

Kwakọba nri na-enyere gị aka: igbe tomato, tuna, lentil, wdg. (Lee Pantry, Fridge, na friza dị mkpa.)

Chọta ma debe oge iji sie nri, na-enwe obi ụtọ mgbe niile

Mee ya ka ọ bụrụ mmemme ezinụlọ, mbọ otu!

Kwadebe ofe nri, ratatouille ma ọ bụ efere ọzọ nke na-agbaze ngwa ngwa n'ọdịnihu. Marinate anụ tupu ajụkwa ha. Sie ụfọdụ nri abalị n'ụdị oyiri, ma ọ bụ ọbụna n'ime ugboro atọ, iji megharịa ihe fọdụrụ maka nri ụtụtụ gị. Ọtụtụ nri dị obere iji hazie!

Na -amasị ha ntụziaka dị mfe, na-edozi ahụ na ngwa ngwa.