N'oge mgbụsị akwụkwọ ọ dị mkpa ịnọgide na-eri nri jupụtara na vitamin. Ya mere, n'ihi na a arọ ọnwụ nri dabere na ịbelata calorie na ihe bara uru nke na-agaghị adabara. Lekwasị anya na uru na ụbara ike nke ngwaahịa.
Nri 1 - Carbohydrate
Nri a dabere na carbohydrates. Jide n'aka na ngwa nju oyi gị abụwo ọtụtụ elu, mkpụrụ osisi na akwụkwọ nri. Ya mere, ị nwere ike maka otu izu iji kpochapụ 3 ruo 5 n'arọ nke oke ibu. Nri a ga-eme ka mgbari nri dịkwuo mma ma wepụ nsị na ahụ. Ọ bụrụ na nri ahụ ga-adị ka mgbagwoju anya, enwere ike ịbelata ya na ibu ọnụ ụbọchị 1.
Mkpụrụ osisi ọhụrụ, akwụkwọ nri, na ọka, ọtụtụ micro - na macroelements, nke dị oke mkpa maka ahụ tupu ọgụ nke nje virus oyi. Ọzọkwa, nri a ga-enye gị ọtụtụ eriri, nke na-eme ka mgbaze na assimilation nke vitamin dịkwuo mma. Ụkpụrụ nke nri a bụ ikpochapụ na nri nri nke nwere kemịkal ndị ọzọ: agba, ihe nchekwa, emulsifiers. Ha na-egbochi metabolism nke, na ibu gị na-abawanye. N'oge mgbụsị akwụkwọ na mkpụrụ osisi ahụ nwere ọtụtụ fructose, bara uru maka ụbụrụ na ọka - carbohydrates mgbagwoju anya nke ga-enye gị ike dị ukwuu.
Ihe atụ menu maka nri mgbụsị akwụkwọ
Maka nri ụtụtụ, ị nwere ike iri karọt grated, nke ejiri otu dollop yoghurt na mmanụ aṅụ mee ya; yogọt oatmeal; salad nke beets a ṅara n'ọkụ na pasili na eyịm green, prunes na mkpụrụ; ọka na yoghurt na mmanụ aṅụ; salad nke apụl, pears na mkpụrụ vaịn; salad mmiri mmiri na tomato, ose, eyịm na herbs; salad nke kabeeji China na oliv ojii, ose na mmanụ oliv.
Na nri ehihie, kwadebe salad nke tomato, eyịm na akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ na oliv, sie poteto n'akụkụ; ị nwere ike esi nri porridge ma ọ bụ mee stew nke eggplant. Nafarshiruyte mgbịrịgba ose, ma ọ bụ mee ka kabeeji mpịakọta. Ị nwere ike ịkwadebe salad nke agwa, karọt, tomato, ose, eyịm, galik na herbs.
Nri abalị nwere ike iso nke ọhụrụ kabeeji salad na karọt na Apple, si na mkpụrụ vaịn ma ọ bụ si ugu, butere na mkpụrụ na mmanụ aṅụ.
Nri 2 - ugu
Ga-ekwe ka iwepu 8 pound na-erughị izu 2. Nri ugu bụ otu n'ime nri mgbụsị akwụkwọ kacha mma. Na pulp nke mkpụrụ osisi a bụ isi iyi nke vitamin D, yana ugu bara uru mmetụta mgbaze.
Ugu bụ nnọọ ọgaranya na mbụ uto. E wezụga nke ahụ, a na-echekwa ya ruo ogologo oge, ma karịa, ọ na-aghọwanye ụtọ. Ọ bụchaghị naanị ugu efere, ọ bụ iji diversify gị menu a oroma beri.
Nwere ike ịkwadebe ofe ugu - ụtọ ma ọ bụ nnu, na ude ma ọ bụ yogọt. Enwere ike ime ugu na mmanụ aṅụ na mkpụrụ, ugu na-aga nke ọma na apụl na painiapulu. Ị nwere ike ịkwadebe salad, pancakes, anụ ezi, stews, ma ọ bụ sautéed.
Gwakọta ugu puree, ntụ ọka na ude, nweta ugu gnocchi. Enwere ike ime salad ahụ site na ugu nke raw na karọt na apụl, gbanye ya na grater, ma ọ bụ ugu sie ya na anụ ma ọ bụ azụ. Ugu nwekwara ike dabere ihe eji megharịa ọnụ, ice cream ma ọ bụ sorbet. A ugu ị nwere ike stof anụ, obi cheese, ka ya ihe ọṅụṅụ.
Nri 3 - Ụbọchị
Nri a na-eju ezé gị ụtọ, n'ihi na ụbọchị nwere 70% shuga glucose na fructose. Nri na-adịru ụbọchị iri. Nke mbụ 10 na-eri naanị ụbọchị site na ụbọchị 4 ruo 5 menu tinye apụl, pears, oroma. Dates na-etinye anụ ahụ nke ọma ma na-enye ume. Nri ụbọchị dị mma maka akpụkpọ na ntutu.
Enwere ike ịgbakwunye ụbọchị na pastry, anụ, ụbọchị nwere ike ịghọ ihe ndabere nke chocolates, mkpụrụ osisi a mịrị amị na oatmeal, ị nwere ike itinye ha na mmanya ọ bụla na ihe eji megharịa ọnụ.
Muffins nwere ụbọchị na unere na rọm
Ị ga-achọ gram 250 nke ụbọchị, banana abụọ, mkpụrụ 100 grams, gram 200 nke mịrị amị, na gram 200 nke mịrị amị, ngwa nri - cinnamon, nutmeg, allspice - ha niile 2 teaspoons, 2 teaspoons nke ntụ ntụ, 3 tbsp rum, 2 akwa ọcha, 100 grams nke polenta.
Kpoo oven ruo ogo 180. Na-ekpuchi efere na-esi nri na akwụkwọ akpụkpọ anụ, kwadebe ụbọchị, dị ọcha, saa 200 ml nke mmiri esi. Obụpde maka nkeji 5. Ghichaa mmiri ahụ ma mee ka ụbọchị dị ọcha. Tinye banana, 100 ml mmiri ma gbanye ihe niile ruo mgbe ire ụtọ.
Iche iche, mix akụ, a mịrị amị mkpụrụ, polenta, ntụ ntụ na ngwa nri, tinye pịa uka akwa na mix na ngaji.
Tie akwa ndị ọcha ruo mgbe ọ siri ike ma jiri nlezianya tụgharịa n'ime batter. Ebe a ụdị na garnish na akụ. A na-atụ aro ime achịcha ahụ maka awa 1, mana ọ ka mma ịlele na skewer.
