Diet nri. Ezi ntụziaka maka ụbọchị ọ bụla: ala-kalori nri

Ọtụtụ n'ime ndị na-ịga nke ọma ifelata na nwetaghachiri ya na ọnụ ọgụgụ dị gịrịgịrị na mma dị ka a n'ihi nke ịrụsi ọrụ ike, na-eche banyere ajụjụ nke otú ịnọgide na-enwe enweta ihe. Ọ bụ mba na nzuzo na-na ibu nakwa dị ka o kwere omume na-enyere ndị ahụ ike na Dietetic nri.

Taa, uche anyị ga-elekwasị anya na-ala-kalori Ezi ntụziaka maka ụbọchị ọ bụla. Ị pụrụ ijide n'aka na i nwere ike ịnọ na udi, ọbụna ịgọnahụ onwe ha obi ụtọ nke a tọrọ ụtọ nri. Ị nwere ike doro anya na dietary efere ga-amasị gị dum ezinụlọ. A dịgasị iche iche nke Ezi ntụziaka-enye gị ohere Ekwela oge na-ọma-e dere menu. Nkwadebe nke kasị efere ga-ewe oge dị ukwuu na-adịghị achọ ka ị na-nwere ihe ọ bụla pụrụ iche usọ. Ndị isi ihe - na-n'uche na a bara uru na mma-esiri nri bụ isi ihe na ọ bụghị naanị na kwekọrọ, ma ahụ ike.

Ezi ntụziaka maka ụbọchị ọ bụla na-eri nri maka nri ụtụtụ

Isi ihe na- a ụbọchị ọma, dị ka a na-achị, bụ a ike nri ụtụtụ. Dị ka ndị ọkachamara, ụtụtụ nri kwesịrị ịgụnye ngwa ngwa carbohydrates. Ọ bụ ogologo oge ha na-enye ahụ mmadụ na ike.

Oatmeal maka zuru okè ụtụtụ

N'ihi nkwadebe a bara uru nri, anyị mkpa:

• oat flakes - 50 g;
• mmiri ara ehi - 2/3 cup;
• mmiri - 2/3 cup;
• nonfat yogot - 2 tablespoons;
• mmanụ aṅụ - 1 otu tablespoon;
• nnu.

First, mkpa ka mix na mmiri na mmiri ara ehi. Nke a ga-eme na a saucepan. Mgbe ahụ tinye obere tuo nke nnu na oatmeal. Porridge-a obụpde na-ahapụ simmer 10-20 nkeji. Ịkpali mgbe ụfọdụ. Biko mara na nnukwu na ntụ flakes na esie ya ogologo karịa obere, ma, ha na-na ano na eriri. Porridge amalite irekasị skeet na-eje ozi na mmanụ aṅụ na yogot.

Ọzọkwa, oatmeal na-oke jikọtara na unere, ọ bụla tomato ma apụl. Ha na-, ma ọ bụrụ na i chọrọ, nwere ike mgbe niile-atụkwasịkwara efere.

Na-atọ ụtọ Greek omelet

Ọ bụrụ na ị chọrọ ka anyị jiri Ezi ntụziaka maka ụbọchị ọ bụla, na-eri ga-ngwa ngwa ga-aghọ akụkụ nke ndụ gị. Iri nri ụtụtụ bụ ihe oké ọnụ efere nke àkwá, ị ga-enye gị ahu na ọ bụghị nanị na onye na-adịghị carbohydrates na-edozi ahụ, ma mkpa vitamin na Chọpụta ọcha. N'ihi nkwadebe anyị mkpa:

• Chicken Àkwá - 2 PC.;
• obere tomato, kọrikọri - 2 PC.;
• olive mmanụ - 1 tsp;
• Feta cheese ma ọ bụ cheese - 25 g;
• a iberi nke ọka nri.

Na a frying pan ikpo a teaspoon nke mmanụ oliv. Àkwá ọ bụla ikike whisk. Cheese ga-ebipụ n'ime cubes, tomato - obere iberibe. Yet amia àkwá n'ime pan, ubé eweli n'ọnụ. Ighe omelette ka oge mgbe n'etiti, bụ fọrọ nke nta njikere. Na ọkara semifinished nri tinye cheese na tomato. Nkera nke abụọ na-ekpuchi ndochi. Njikere ịgbanwee na omelet jidesie a efere. Ije ozi a iberi achịcha.

All ndị dietitians na otu olu na-ekwu na ndị mmadụ na-ewekarị ngafe ibu, adịghị na-anọdụ na a siri nri. Ọ ga naanị gaa na nri nri. Ezi ntụziaka maka ụbọchị ọ bụla, awa anyị, ga-enyere gị aka na nke a. Ike dị otú ahụ ga-adị a ụzọ ndụ. Na nke a, ọnụ ọgụgụ na-adịghị ata ahụhụ site na mgbe nile arọ mmajijiji, na-ahụ nọgide na obi na digestive usoro. Anyị ga-anọgide na-na a ala-kalori menu. Ọ bụ ihe kwesịrị ịrịba ama na ọ ga-iche, na nnọọ ụtọ.

Gịnị na-esi nri maka nri abalị?

Nutritionists nwere ike ikwu ka ịgbanwee gaa na a ike nri na mmepụta. Na nke a, ị ga-enwe oge zuru ezu ịmụta Ezi ntụziaka maka ụbọchị nke ọ bụla na-ịgbakwunye ha.

Umengwụ dumplings na obi cheese

Anyị kwesịrị na-esonụ Efrata esi nri umengwụ dumplings:

• ala-abụba obi cheese - 250 g;
• otu egg;
• abụọ tablespoons ntụ ọka;
• ala-abụba yogot;
• dil na pasili.

Low-abụba obi cheese ga-weere na a protein nke àkwá, ntụ ọka na finely chopped dil na pasili. On ịcha dostochku floured, na dina dapụtara uka mpịakọta flagella. Onye ọ bụla n'ime ha n'obosara kwesịrị banyere 2 cm. Bee uzo n'ime iberibe nke 4 cm ogologo. The akpa wụsa mmiri na-ewetara obụpde. Billets umengwụ dumplings obụpde 5 nkeji. Ga-ha mgbe ha iputa. Ijere na eke yogot pụrụ.

Light ofe na osikapa na kọlịflawa

Anyị na-anọgide na-azụlite a dietary nri. Ezi ntụziaka maka ụbọchị ọ bụla, ijide n'aka na-agụnye njikere nke na-ekpo ọkụ nri. N'ihi na nke a ala-kalori ofe ga-mkpa:

• kọlịflawa - 100 g inflorescences;
• osikapa - otu tablespoon;
• poteto - 2 iberibe;
• eyịm - ½ iberibe;
• karọt;
• dil na pasili.

Obụpde na osikapa na esi mmiri 15 nkeji. Tinye diced poteto, finely chopped yabasị na grated karọt na a Ntụ grater. Ugbu a, ofe kwesịrị tinye obere florets nke kọlịflawa. Mgbe ahụ na-ahapụ efere esi nri ọzọ 5 nkeji. Jeerenụ ofe na-atụ aro na chopped dil na pasili.

Fish eko ruo a di na nwunye

Diet ala kalori Ezi ntụziaka na photos nwere ike hụrụ taa na ọtụtụ magazin ewepụtara nri, dị ka nke ọma dị ka na dị iche iche portals. Iji kwadebe esote N'ezie, i kwesịrị na-esonụ na ngwaahịa:

• azụ fillets - 0,5 n'arọ;
• gburu crackers - 3 tbsp. spoons;
• mmiri ara ehi ma ọ bụ mmiri - 125 ml;
• eyịm - ½ PC.;
• egg - 1 pc.;
• nutmeg.

Fish fillets na minced yabasị ke blender ma ọ bụ hoo haa. Tinye na mix mmiri ma ọ bụ mmiri ara ehi, egg na-echi ọnụ n'ala nutmeg. Nnu-ose kwukwara nụrụ ụtọ.

Nri mix ọma. Wetting aka na mmiri oyi na-akpụ oblong patties. Stew efere nwere ike ịbụ na a abụọ ji esi mmiri ọkụ pan ma ọ bụ na a obere ego mmiri. Nri oge - 15 nkeji.

Anyị na-anọgide na-atụle na-ewu ewu diets. Ezi ntụziaka maka ụbọchị ọ bụla, na photos, adabara a ike nri ehihie, hostesses enyere gị aka inwetaghachi ha cookbook.

Eastern nri onye amaghi onwe ya

N'ihi nkwadebe Gọọmet nri, anyị kwesịrị:

• osikapa noodles - 200 g;
• cherry tomato - 12 PC.;
• azụ ihendori - 1 tablespoon;
• ihe ọṅụṅụ nke onye wayo;
• . Sugar - 1 tsp;
• chili ose - 1 pc.;
• mkpụrụ osisi grepu - 2 PC.;
• kukumba - ½ PC.;
• karọt - 2 PC.;
• feathers green eyịm - 3 PC.;
• oporo - 400 g;
• coriander na Mint - 2 tablespoons. ngaji.

Obụpde noodles na a nnukwu ego nke mmiri maka 7-10 nkeji. Asa ya n'okpuru oyi na-agba ọsọ mmiri. Noodles na-etinye na a efere. Tinye ya na tomato, azu ihendori, sugar na lime ihe ọṅụṅụ. Ugbu a ị dị njikere chili. Bee stalk akwukwo nri na ọcha si osisi. Bee n'ime cubes na-agbakwụnye na ose na ngwakọta. Peeled mkpụrụ osisi grepu pulp na gbakwunye salad. Carrots bee n'ime ibe, na feathers green eyịm - mkpa yiri mgbaaka. N'ikpeazụ tinye na oporo appetizer, finely chopped Mint na coriander. N'ịbụ mix niile Efrata na-eje ozi.

Nke a nri ga-enwe gị na ezinụlọ gị na diversify oriri gị nri. Ezi ntụziaka maka ụbọchị ọ bụla ekwesịghị ịbụ nnọọ mfe ma na-agwụ ike.

dietary ofe

Iji esi nri a na-atọ ụtọ ofe, anyị mkpa ndị na-esonụ Efrata:

• olive mmanụ - 3 tablespoons;
• Eyịm - 2 isi;
• inweta powder - 2 teaspoons;
• apple - 1 pc.;
• lime ihe ọṅụṅụ;
• Garlic - 3 cloves;
• obere ginger mgbọrọgwụ;
• ụtọ poteto - 800 g;
• akwukwo nri efere - 1.5 lita;
• red lentil - 100 g;
• mmiri ara ehi - 300 ml;
• coriander.

Ofe, esie ngwaahịa ndị a na-eji dị ka isi iyi nke protein, eriri, na antioxidants, ọbụna onye anaghị eri. Anyị na-anọgide na-ele nri nri. The kacha mma Ezi ntụziaka ga-enyere diversify na-agwụ ike menu.

The tupu esie akwukwo nri efere etinye diced ụtọ nduku na lentil. Esi nri maka banyere 20 nkeji. Tinye chopped n'ime obere Mpekere apple green. Yet mmiri ara ehi n'ime efere. Anyị na-ọzọ me ka esi ofe. N'oge a, na olive mmanụ ruo mgbe ọlaedo aja aja ighe eyịm. Tinye na garlic ya. Ete on a obere grater ginger mgbọrọgwụ na tinye ya na ofe tinyere zazharki. Mgbe nke ọgwụgwụ na efere tinye ihe ọṅụṅụ nke onye wayo. Ofe na-atụ aro pyurirovat na a n'aka blender. Ijere efere na finely chopped cilantro.

dietary nri abalị

Iji Dietetic nri (Ezi ntụziaka maka ụbọchị ọ bụla, anyị na-now-atụle) ziri ezi, ọ ga-rube isi na-atụ aro nke ndị ọkachamara. akwụkwọ nri, dabere okuko na azụ dị mma maka ikenyeneke mbiet ala-kalori nri abalị.

Sea bass na oven

Na n'oge nri anyasị abiakwute na-atọ ezinụlọ ya, na-esiri oké osimiri bass na fennel. Nke a magburu onwe efere bụ ọgaranya protein, vitamin na C, ígwè.

N'ihi nkwadebe mkpa:

• oké osimiri bass - banyere 300 grams;
• fennel osisi - 1 tsp;
• cumin osisi - 1 tsp;
• Mustard osisi - 1 tsp;
• turmeric - ọkara a teaspoon;
• Fennel - otù onye-isi;
• Lemon - 1 pc.;
• olive mmanụ;
• green coriander.

Perch ga akpọọ nkụ na oven na 220 Celsius C. Chili ga-ebipụ n'ime obere cubes. Mix ya na cumin, fennel, turmeric na mọstad. A obere mpempe foil ga-lubricated na olive mmanụ. Ọ na-agbasa 1/3 nke ngwakọta nke ngwa nri. Ịnọgide ose ete azụ ya, tukwasi ya n'elu foil. On top nke perch kwesịrị itinye lemon, sliced. Kechie azù foil ma mechie n'ọnụ ya. The preform na-etinye na a mmiri mpempe akwụkwọ. Total mmiri oge bụ 15 nkeji. Ijere azu na cilantro.

Dị ka ị pụrụ ịhụ, nri ụbọchị ọ bụla - ọ bụghị a nsogbu. Nkwadebe nke-atọ ụtọ efere ga-ewe oge dị ukwuu, ma nnọọ anya-amị mkpụrụ.