Kodi Diet ya Dukan ndi chiyani ndipo imachitidwa bwanji? Mndandanda wa Zakudya za Dukan

Zakudya za Dukan ndi chakudya chopangidwa ndi Doctor Pierre Dukan kuti muchepetse thupi ndikusunga kulemera kotayika. Zili ndi magawo anayi. Zakudya zoyenera kudyedwa ndi mfundo zomwe ziyenera kuganiziridwa pagawo lililonse zimasiyana. Magawo awiri oyambirira amachitidwa kuti achepetse thupi, pamene magawo awiri otsiriza amachitidwa kuti apitirize kulemera.

Mfundo yofunika kwambiri pazakudya izi yagona pakugwiritsa ntchito mphamvu yakufooketsa ya mapuloteni. Ma carbohydrate ochepa kwambiri amadyedwa muzakudya. Kuchuluka kwa shuga ndi ziro. Chofunika kwambiri chomwe chimasiyanitsa zakudya za Dukan ndi zakudya zina ndikuti palibe malire pakudya mapuloteni.

Zakudya za Dukan ndi chiyani?

Chakudya cha Dukan ndi chakudya chokhala ndi mapuloteni ambiri, chochepa kwambiri cha carbohydrate chopangidwa ndi dokotala waku France komanso katswiri wazopatsa thanzi Pierre Dukan. M'zakudyazi, madyerero a magulu osaka nyama adatengedwa ngati njira. Zakudya zachilengedwe ziyenera kudyedwa muzakudya. Zolimbitsa thupi ziyenera kuchitidwa. 

Kuti timvetsetse momwe tingapangire zakudya za Dukan, tiyenera kudziwa ntchito za macronutrients atatu muzakudya:

• chakudya

Zipatso, zowuma, zophika buledi, zakumwa zoledzeretsa, zakudya zotsekemera zimakhala ndi ma carbohydrate ambiri. Ndi mtundu wa zakudya zomwe zakhazikika mu chikumbumtima chathu kuyambira ubwana wathu, pazifukwa monga mtengo wotsika komanso kupatsa ana zakudya zama carbohydrate monga shuga ngati njira yolipira. Chifukwa cha kukoma kwawo kokoma, anthu amitundu yonse amawakonda. Ndizosapeweka kunenepa mukamwedwa mopitirira muyeso, chifukwa amathandizira katulutsidwe ka insulini, yomwe imapereka kupanga ndi kusunga mafuta mu metabolism.

• mafuta

Akapanda kudyedwa moyenera komanso mosamala, mafuta ndi amodzi mwa ngozi zazikulu kwa iwo omwe akufuna kuonda. Mafuta ali ndi zopatsa mphamvu zambiri. Amagayidwa pang'onopang'ono kuposa shuga komanso mwachangu kuposa mapuloteni. Musamaganize za mafuta ngati mafuta ophikira basi. Timapezanso mafuta ochuluka kuchokera ku buledi, makeke, zakudya zokhuthala ndi sauces.

• Mapuloteni

Zakudya zomanga thupi kwambiri ndi zanyama. Mapuloteni, omwe amapanga maziko a zakudya za Dukan, ayenera kukondedwa kuti achepetse thupi chifukwa cha izi.

• Mapuloteni amatenga nthawi yayitali kuti agayike kuposa zakudya zina.
• Zimakuthandizani kuti muzimva kukhuta kwa nthawi yayitali.
• Mapuloteni ali ndi zopatsa mphamvu zochepa.
• Kulimbana ndi edema ndi matuza.
• Mapuloteni amawonjezera kukana kwa chamoyo.
• Mapuloteni amapereka kuwonda popanda kutayika kwa minofu ndi khungu.

Komabe, mapuloteni ali ndi mbali ziwiri zoipa.

• Zakudya zokhala ndi mapuloteni ndizokwera mtengo.
• Zakudya zokhala ndi mapuloteni ambiri zimasiya zinyalala zina m'thupi, monga uric acid. Zinyalalazi zimasowetsa mtendere zikachuluka. Pachifukwa ichi, impso ziyenera kugwira ntchito. Impso zimafunikanso madzi kuti zigwire ntchito.

Imwani madzi ambiri pazakudya za Dukan. Madzi amatsuka zamoyo ndi kusintha zotsatira za zakudya. Mukamamwa madzi ambiri, m'pamenenso zonyansa za zakudya zomwe zimawotchedwa ndi thupi zimachotsedwa mosavuta. Muyenera kumwa madzi osachepera 2 malita masana ndipo, ngati n'kotheka, madzi amchere amchere ayenera kukhala abwino.

Muzakudya za Dukan, ndikofunikira kuchepetsa kumwa mchere ndikuwonjezera madzi. Zakudya zamchere zimapangitsa kuti madzi asungidwe m'thupi. Komanso mchere kumawonjezera chilakolako. Mukachichepetsa, mudzataya chilakolako chanu. 

Zakudya za Dukan zimakhala ndi magawo anayi otsatizana. Magawo a zakudya za Dukan ndi awa:

• Mwa kupanga msanga mu gawo loyamba, mudzakhala ndi moralizing kuchuluka kwa kuwonda.
• Gawo lachiwiri limakhala ndi pulogalamu yochepetsera thupi nthawi zonse yomwe imatsimikizira kuchepa kwa thupi.
• Gawo lachitatu ndi pulogalamu yolimbitsa thupi, yomwe imawerengedwa ngati masiku 10 pa kilogalamu yotayika.
• Gawo lachinayi likuchitidwa kuti zitsimikizire kulemera kwa moyo wonse.

Magawo a Zakudya za Dukan

1) Nthawi Yowukira

Mutha kugwiritsa ntchito gawo lowukira pakati pa masiku 1 mpaka 10. Masiku ovomerezeka ndi 5. Kutengera kuchuluka kwa ma kilos omwe mudzataya, mutha kupita mpaka masiku 10. Zaka zanu komanso kuchuluka kwa zakudya zomwe mwachita musanasinthe kuchuluka kwa kulemera komwe mudzataya panthawiyi. Panthawi imeneyi, mutha kudya popanda kudandaula za nthawi komanso popanda malire. Malingana ngati mumadya zomanga thupi zokha. Kodi mapuloteni oyerawa ndi ati?

• Zakudya zamkaka zopanda mafuta
• Nyama zowonda
• nsomba ndi nsomba
• offal
• Dzira

Chofunikira kwambiri munthawi iyi komanso nthawi zina komanso chakudya chokhacho chomwe chimaloledwa pazakudya zonse ndi oat bran. Panthawi yachiwonongeko, kuchuluka kwa oat bran kuloledwa masana ndi supuni 1,5. Komanso, musaiwale kumwa osachepera 2 malita a madzi patsiku kuchotsa uric acid m'thupi.

2) Nthawi Yoyenda

Kutalika kwa nthawiyi, yomwe idzakupulumutseni ku mafuta anu, idzadalira kuchuluka kwa kulemera komwe mukufuna kutaya. Nthawi imeneyi imakhala ndi mapuloteni ndi ndiwo zamasamba. Mukhoza kupanga tsiku limodzi la mapuloteni + 1 tsiku la mapuloteni a masamba kapena masiku 1 a mapuloteni + 5 masiku a mapuloteni a masamba. Chofunika kwambiri si kudya masamba okha panthawiyi.

Pamodzi ndi masamba, payenera kukhala mapuloteni. Zili ngati kudya yoghuti ndi nyemba zobiriwira… Zamasamba zomwe mungadye ndi zomanga thupi munthawi imeneyi ndi:

• tomato
• Mkhaka
• sipinachi
• Radishi
• letesi
• liki
• Zitheba
• Kabichi
• Selari
• bowa
• biringanya
• tsabola
• Dzungu
• kaloti

masamba oletsedwa

• mbatata
• Egypt
• nandolo
• Nkhuku
• Tirigu

Simungathe kuonda mwachangu ngati panthawi yachiwonongeko. Panthawi imeneyi, mumataya pafupifupi 1 kg pa sabata. Kuchuluka kwa oat bran muyenera kudya paulendo wapamadzi ndi 2 supuni. Pitirizani kumwa madzi 2 malita.

3) Nthawi Yopatsa Mphamvu

Magawo owukira ndi oyenda panyanja anali magawo ochepetsa thupi. Semesters awiri otsatirawa ndi cholinga chosunga kulemera komwe munataya. Iyi ndi nthawi yomwe kulemera komwe mumataya kumakhalabe kokhazikika ndipo thupi limazolowera kulemera kwake. Zitenga nthawi yayitali bwanji zimatengera kulemera komwe wapatsidwa. Zimachitika kwa masiku 1 pa kilogalamu imodzi yotayika, ndiye kuti, munthu wotaya kilogalamu 10 amalimbitsa masiku 10.

Panthawi imeneyi, kuwonjezera masamba ndi mapuloteni, zakudya zotsatirazi zidzawonjezedwa pamndandanda:

• Nkhosa ndi nkhosa
• nyemba
• Mafuta a Tchizi
• Kuchepa kwa zipatso

Muli ndi ufulu wopatsidwa zakudya zochepa zowuma kamodzi pa sabata. Mutha kugwiritsa ntchito pa chakudya chilichonse chatsiku. Mwayi wabwino kwa iwo omwe akhala akulakalaka chidutswa cha keke kapena chokoleti kwa nthawi yayitali. Osakokomeza!

Panthawi imeneyi, muyenera kuchita mapuloteni tsiku 1 pa sabata. Mutha kukhazikitsa tsiku, koma malinga ndi Pierre Dukan, Lachinayi ndi tsiku loyenera kwambiri. Pitirizani ndi supuni 2 za oat bran…

Ngati mukuganiza kuti "Ndakwaniritsa cholinga changa, ndataya thupi langa", mudzanyengedwa. Musaphonye derali. Apo ayi, kulemera komwe munataya kudzabweranso posachedwa.

4) Nthawi Yotetezedwa

Nthawi imeneyi idzapitirira kwa moyo wonse. Palibe malire ndi nthawi. Cholinga si kunenepa. Panthawi imeneyi, mumadya ndi kumwa monga momwe mumafunira masiku 6 pa sabata, mumangopanga mapuloteni a tsiku limodzi.

Msuzi wanu wa oat ndi wofanana ndi supuni zitatu. Ngati mumachita masewera ndi nthawi izi, mudzaonda mofulumira ndikukhala ndi thupi lolimba. Masewera omwe akulimbikitsidwa mu nthawi ya Dukan akuyenda ndipo kuchuluka kwa nthawi kumakhala kosiyana nthawi iliyonse.

• Nthawi yowukira: 20 mphindi
• Nthawi Yoyenda: 30 mphindi
• Nthawi Yowonjezera: 25 mphindi
• Nthawi yachitetezo: 20 mphindi 

Pierre Dukan akuvomereza kuti achite mayeso omwe adapanga asanayambe kudya. Chifukwa cha mayesowa, amapanga mapu a zakudya za nthawi ndi kulemera kotani komwe muyenera kutaya pazakudya.

Ngati muli ndi French, mutha kuyesa patsamba lovomerezeka la Dukan. Palinso masamba omwe amapereka chithandizochi m’Chiteki.”Dukan mayeso mu TurkishMutha kuzipeza pofufuza ".

Dukan Diet Shopping List

Monga Pierre Dukan adanena, mapuloteni ndi zakudya zodula. Mwachiwonekere, omwe apanga zakudya izi ayenera kugawa bajeti inayake. Malinga ndi mawonekedwe a nthawi iliyonse komanso zizolowezi zazakudya za anthu aku Turkey, tidasankha zakudya zomwe ziyenera kukhala mufiriji kwa iwo omwe amatsatira zakudya za Dukan ndikukonza mndandanda wazogula.

Nthawi Yowukira

• mbewu ya oat
• Mkaka wosweka
• Yogurt yopanda mafuta
• nyama ya nkhuku
• ntchafu ya turkey
• Chifundo
• Msuzi wa tchizi
• Zakudya zoziziritsa kukhosi
• koloko
• Dzira
• Nkhuku mwendo
• ng'ombe yopanda mafuta
• kuwala tuna
• Parsley
• kuwala labneh
• anyezi
• Kefir yopepuka

Nthawi Yoyenda (Kuphatikiza ndi Nthawi Yowukira)

• sipinachi
• kaloti
• letesi
• Selari
• kolifulawa
• tsabola
• biringanya
• tomato
• Mkhaka
• Zitheba
• burokoli
• Kabichi

Nthawi Yowonjezera (kuphatikiza nthawi zowukira ndi zoyenda)

• Zipatso zina osati nthochi, mphesa, yamatcheri
• mkate wonse wa tirigu
• Mafuta a Tchizi
• mwendo wa nkhosa
• mpunga
• mbatata
• Lentilo
• chimanga

Kodi mungatani kuti mudye chakudya cha Dukan?

Mndandanda wa Zakudya za Dukan - Nthawi Yowukira

kadzutsa

• Khofi kapena tiyi wopanda zotsekemera
• 200 magalamu a tchizi woyera
• 1 dzira lophika kwambiri kapena 1 oat bran breadcrumb 

Pakati pa 10:00 ndi 11:00 (pamene pakufunika)

• 1 mbale ya yogurt kapena 100 magalamu a tchizi 

Chakudya chamadzulo

• Yokazinga theka nkhuku
• 1 mbale ya yogurt kapena 200 magalamu a feta cheese
• 1 chidutswa cha salimoni 

16:00 (pamene pakufunika)

• Mbale ya yogurt kapena 1 kagawo ka Turkey

Chakudya chamadzulo

• nsomba yokazinga
• Steak mu vinyo wosasa msuzi
• 200 magalamu a tchizi woyera

Mndandanda wa Zakudya za Dukan - Nthawi ya Cruise

kadzutsa

• Khofi kapena tiyi wopanda zotsekemera
• 200 magalamu a feta cheese kapena 1 mbale ya yogurt
• 1 dzira lophika kwambiri kapena 1 oat bran breadcrumb 

Pakati pa 10:00 ndi 11:00 (pamene pakufunika)

• 1 mbale ya yogurt kapena 100 g tchizi

Chakudya chamadzulo

• Saladi ya tuna
• Kabichi
• 1 oat bran breadcrumbs

16:00 (pamene pakufunika)

• 1 mbale ya yogurt kapena 1 kagawo ka Turkey 

Chakudya chamadzulo

• Msuzi wa karoti zukini
• Msuzi wa Sipinachi wa Bowa
• nsomba ya marinated

Zakudya za Dukan ndi Masewera

Kusachita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi ndilo vuto lalikulu la anthu athu. Ngakhale kuti zinthu zatsopano zimatipulumutsira nthawi, zimachepetsanso mphamvu zolimbitsa thupi. Izi zabwerera kwa anthu monga kupsinjika maganizo ndi kulemera. Dukan; Amayamba nkhani yamasewera ndi mafunso awiri otsatirawa.

1) Kodi kuchita masewera olimbitsa thupi kumachepetsa thupi?

2) Kodi kuchita masewera olimbitsa thupi kumathandiza kuti thupi likhale lolemera pambuyo powonda?

Yankho la mafunso onse awiri ndi inde. Kuchita masewera olimbitsa thupi kumafooketsa inu. Tikaganizira za chinachake kapena kupeza njira yothetsera vuto, kuchuluka kwa zopatsa mphamvu zowotchedwa kumawonjezeka. Kukweza mkono wanu kumawotcha zopatsa mphamvu, kukweza manja anu onse kuwirikiza kawiri kutaya kwanu. Zonse zomwe mumachita zimakuthandizani kuwotcha ma calories.

Kwa anthu ambiri, masewera ndi ntchito yovuta. Sichina koma kulemetsa ndi kutopa. Komabe, masewera olimbitsa thupi ayenera kukhala bwenzi lapamtima la omwe akufuna kuchepetsa thupi. Yesani kusintha momwe mumaonera masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kumasintha komwe mukulimbana ndi kunenepa. Iwo kwambiri timapitiriza zotsatira za zakudya. Pamene mukuchita masewera olimbitsa thupi, mumataya thupi kwambiri. 

Kuchita masewera olimbitsa thupi kumabweretsa chisangalalo. Mukatenthetsa minofu yanu ndikuchita masewera olimbitsa thupi mokwanira, ma endorphin amamasulidwa, omwe amapangidwa mu dongosolo lamanjenje ndikupatsa chisangalalo. Thupi likafika popanga ma endorphin, vuto lanu lolemera silikhalitsa.

Mosiyana ndi zakudya, masewera olimbitsa thupi amafooka popanda kukana. Pamene mukudya kwambiri, m'pamenenso mumakhala ndi chitetezo chokwanira ku zakudya. Kukana uku kumatanthauza kuti kufowoka kumachepetsa ndipo mumakhumudwa ndipo chiopsezo cholephera chikuwonjezeka. Komabe, ngakhale kuti thupi lanu limayamba kukana zakudya, silinapangidwe kuti ligwirizane ndi zopatsa mphamvu zogwiritsidwa ntchito pochita masewera olimbitsa thupi.

Malinga ndi Dukan, masewera olimbitsa thupi ofunika kwambiri ndikuyenda. Mwa zochita za anthu kuyenda Ndizochibadwa komanso zosavuta. Imayendetsa minofu yambiri nthawi imodzi. Monga tafotokozera pamwambapa, nthawi zochepa zoyenda zomwe zimafunikira nthawi ya Dukan ndi:

• Nthawi yowukira: 20 mphindi
• Nthawi Yoyenda: 30 mphindi
• Nthawi Yowonjezera: 25 mphindi
• Nthawi yachitetezo: 20 mphindi

Si katswiri kuyenda, kapena kuyenda mozungulira msika. Muyenera kuyenda mothamanga komanso mwachangu zomwe zimakupangitsani kuganiza kuti mulibe nthawi yowononga.

Kodi Zakudya za Dukan Zimachepetsa Kunenepa?

Palibe kafukufuku wambiri pazakudya za Dukan. Kafukufuku wambiri akuwonetsa kuti zakudya zina zokhala ndi mapuloteni ambiri, zakudya zochepa zama carb zimakhala ndi phindu lalikulu pakuchepetsa thupi.

Koma zakudya za Dukan zimasiyana ndi zakudya zambiri zokhala ndi mapuloteni ambiri chifukwa zimaletsa chakudya komanso mafuta. Ndi zakudya zama protein, zotsika kwambiri za carb komanso zakudya zamafuta ochepa. Makamaka mu gawo loyamba, chakudya chamafuta sichidyedwa, kupatula chinangwa cha oat.

Ubwino wa Zakudya za Dukan

• Kuchepetsa thupi mwachangu ndipo izi ndizolimbikitsa kwambiri.
• Chakudya sichifunika kuyeza.
• Palibe chifukwa chowerengera zopatsa mphamvu.
• Malamulo okhwima angatanthauze kuti zakudya ndizothandiza kwambiri.
• Kusankha kochepa kungapangitse kukonzekera chakudya kukhala kosavuta.
• Ndi wathanzi chifukwa zakudya zoyengedwa bwino komanso zokonzedwa bwino, zamafuta ndi zotsekemera sizimadyedwa.
• Mowa ndi wosaloledwa.
• Kudya kwamafuta ndi mchere kumachepa kwambiri.

Zowopsa za Zakudya za Dukan

• Kusintha kuchokera pakuwotcha ma carbohydrate kupita kuwotcha mafuta, mpweya woipaAmatulutsa matupi a ketone omwe angayambitse madzi, mkamwa youma, kutopa, mutu, nseru, kusowa tulo, ndi kufooka.
• Panthawi yachiwonongeko, anthu amatha kutopa kwambiri kotero kuti ntchito zolemetsa ziyenera kupewedwa kwathunthu panthawiyi, Dr.Dukan akuyamikira.
• Kukhala kutali ndi chakudya chilichonse kupatula oat bran kungayambitse kudzimbidwa.
• Pakapita nthawi, kusowa kwa mbewu zonse, zipatso ndi ndiwo zamasamba kungayambitse kuperewera kwa zakudya m'thupi, kusowa kwa antioxidants komwe kumakhudzana ndi mavuto a khansa ndi matenda a mtima mpaka kukalamba msanga.
• Ofufuza ena amaganiza kuti kudya kwambiri mapuloteni kumabweretsa mavuto a impso ndi kufooka kwa mafupa.
• Palibe kusinthasintha muzakudya, zomwe zimapangitsa kuti zikhale zonyozeka ndipo anthu ambiri amasiya.
• Zakudya zokhala ndi mapuloteni ndi okwera mtengo kuposa chakudya, zipatso ndi ndiwo zamasamba.
• kudya, cholesterol yayikulu, kusokonezeka kwa kudya, zabwino Sayenera kwa anthu omwe ali ndi matenda a impso kapena matenda a impso.

Maphikidwe a Zakudya za Dukan

(Panthawi ya Attack ndi Cruising)

M'chigawo chino, maphikidwe osavuta amaperekedwa kwa omwe ali pazakudya za Dukan omwe angagwiritse ntchito pomenya nkhondo komanso paulendo wapamadzi. Mutha kugwiritsa ntchito maphikidwe a zakudya za Dukan, omwe ndi othandiza kwambiri, mogwira mtima pazakudya.

Chinsinsi cha Mkate wa Dukan

(kwanthawi zowukira ndi maulendo apanyanja)

zipangizo

• Supuni 3 ya oat bran
• 3 supuni ya yogurt
• theka la galasi la mkaka
• Mazira a 1
• 1 paketi ya ufa wophika

Zimatha bwanji?

• Whisk zosakaniza zonse kupatula kuphika ufa. Dikirani mphindi zisanu ndi ziwiri kapena zisanu ndi ziwiri.
• Onjezani ufa wophika komaliza, sakanizani, kutsanulira mu mbale ndikuyika mu uvuni osadikirira.
• Gwiritsani ntchito mbale yophika yopanda ndodo yopanda ndodo.
• Mkate wopangidwa ndi chophatikizirachi ndi wamasiku 1,5 wanthawi yapanyanja komanso masiku awiri anthawi yakuukira.

Chinsinsi cha Dukan Crepe

(kwanthawi zowukira ndi maulendo apanyanja)

zipangizo

• theka la galasi la mkaka
• Mazira a 1
• oat chinangwa (supuni 1,5 kwa 2 maphunziro kwa nthawi kuukira)

Zimatha bwanji?

• Whisk zonse zosakaniza. Dikirani mphindi zisanu kapena zisanu ndi chimodzi kuti oat bran atukuke.
• Thirani madontho angapo a mafuta a azitona pansi pa poto ndikupukuta ndi chopukutira.
• Kuphika ngati omelet.

Zikondamoyo za Oat Bran

(kwa nthawi yowononga)

zipangizo

• Supuni 1 ndi theka ya oat bran
• Supuni 1 ndi theka ya tchizi
• Dzira

Zimatha bwanji?

• Ikani zosakaniza zonse mu mbale ndi whisk.
• Mukasakaniza bwino, ikani mafutawo mu poto yopanda ndodo (Samalitsa kugwiritsa ntchito mafuta a azitona) Pakani mafutawo papoto ponse ndi chopukutira. 
• Thirani kusakaniza mu poto ndikuphika kwa mphindi ziwiri kapena zitatu mbali iliyonse.

Dukan Omelet Chinsinsi

(kwanthawi zowukira ndi maulendo apanyanja)

zipangizo

• 2 dzira loyera
• Supuni 1 za mkaka wa ufa
• Mutha kugwiritsa ntchito zonunkhira zilizonse zomwe mukufuna ndikuwonjezera parsley.

Zimatha bwanji?

• Whisk mofulumira komanso bwinobwino, monga mkaka ufa ndi dzira loyera sizimasungunuka mosavuta. Onjezerani zokometsera monga momwe mukufunira.
• Ikani mafuta mu chiwaya chosayatsa moto ndikugawa mafutawo mu poto ndi chopukutira. Kotero inu mudzachepetsa kuchuluka kwa mafuta
• Kuphika mpaka kuwira. Chinsinsi chokoma mtima.

Mazira Odzaza

(kwa nthawi yowononga)

zipangizo

• Mazira a 3
• Parsley
• Feta tchizi wopanda mafuta

Zimatha bwanji?

• Wiritsani mazira 3 ndi ma apricots mkati. Dulani pakati ndikuchotsani yolks bwino.
• Ponyani ma yolk a dzira omwe mwachotsa, sakanizani ndi parsley ndi tchizi, ndipo muwalowetsenso mowunjikana mumtsempha mkati mwa dzira loyera. Pogwiritsa ntchito grill mu uvuni, mwachangu pang'ono.
• Kutumikira zokongoletsedwa ndi paprika.

Omelet wamasamba

(kwa nthawi yaulendo)

zipangizo

• Mazira a 4
• ¼ chikho grated tchizi
• Supuni 2 akanadulidwa anyezi
• masamba atsopano sipinachi
• bowa

Zimatha bwanji?

• Ikani anyezi odulidwa, bowa ndi sipinachi mu poto yokazinga yomwe mwatenthetsa mafuta ndi mwachangu kwa mphindi 10.
• Sakanizani mazira ndi tchizi mu mbale.
• Thirani dzira losakaniza pa ndiwo zamasamba mu poto ndikudikirira kuti dzira liphike.

Msuzi wa Msuzi wa Chicken

(kwa nthawi yowononga)

zipangizo

• 1 chifuwa chachikulu cha nkhuku
• dzira limodzi yolk
• 1 makapu yogurt
• Supuni imodzi kapena ziwiri za oat chinangwa

Zimatha bwanji?

• Wiritsani bere la nkhuku pochotsa khungu. Dulani nyama yophikidwa ndikuwonjezera ku msuzi wa nkhuku.
• Whisk pamodzi yogurt, yolks dzira ndi mandimu. 
• Onjezerani msuzi wa nkhuku pang'onopang'ono ndikusakaniza kuti mutenthe zokometsera. Kenaka yikani zokometsera ku msuzi wa nkhuku pang'onopang'ono ndikusakaniza.
• Ngati mukufuna kuti ikhale yosakanikirana, mukhoza kuwonjezera supuni imodzi kapena ziwiri za oat bran pokonzekera zokometsera.
• Wiritsaninso kamodzi. Mukhoza kutumikira ndi tsabola wakuda.

Msuzi wa Béchamel

(kwa nthawi yaulendo)

zipangizo

• Supuni 2 ya oat bran
• Supuni 1 ya chimanga
• 1 chikho cha skim mkaka
• 50-100 magalamu a tchizi wopanda mafuta kapena otsika mafuta
• Supuni 1 za mafuta a azitona

Zimatha bwanji?

• Mwachangu mwachangu chimanga ndi oat chinangwa mu spoonful ya mafuta.
• Onjezani mkaka ndikusakaniza. Ngati kusasinthasintha kuli kolimba, onjezerani mkaka pang'ono. Onjezerani zidutswa za tchizi pafupi ndi kutsitsa kuchokera ku chitofu.
• Mukhoza kukonzekera nyama kapena masamba anu ndi msuzi umene mumatsanulira pamwamba.

Chicken ndi Béchamel Sauce

(kwa nthawi yaulendo)

zipangizo

• Hafu kg ya mwendo wodulidwa
• 1 phwetekere zest

Zimatha bwanji?

• Wotcha nkhuku yopanda chikopa m'mafuta akeake mu poto ndikuyika mu mbale yophikira. 
• Mutha kuwonjezera zest ya phwetekere pamwamba kuti mukhale wofewa.
• Konzani msuzi wa bechamel molingana ndi Chinsinsi pamwambapa. Thirani msuzi wa béchamel pa nkhuku. Ikani kuwala tchizi grater pamwamba ndi kuika mu uvuni.
• Chotsani mu uvuni pamene pamwamba ndi bulauni pang'ono.

Karniyarik

(kwa nthawi yaulendo)

zipangizo

• 3 biringanya zokazinga
• 200 magalamu a nyama yankhumba yophika
• 1 tomato
• 1 anyezi
• Supuni imodzi ya phwetekere
• Tsabola wobiriwira

Zimatha bwanji?

• Mwachangu mwachangu anyezi ndi minced nyama. Onjezani phwetekere wodulidwa ndikuchotsa pa chitofu pamene watenga madzi.
• Mosamala tsegulani pakati pa biringanya zokazinga ndi kupanga malo mkati.
• Ikani nyama yophikidwa mkati mwa biringanya. Zokongoletsa ndi tsabola.
• Sungunulani supuni ya tiyi ya phwetekere phala mu kapu imodzi yamadzi ndikutsanulira pa biringanya zomwe mwayika mumphika.
• Kuphika pa moto wochepa.
• Mukhozanso kuphika mu uvuni ngati mukufuna, koma ganizirani kuthekera kowumitsa biringanya zokazinga.

Mipira ya Juicy

(nthawi zowukira ndi zoyenda)

zipangizo

Kwa nyama zamasamba;

• 250 magalamu a nyama yankhumba yophika
• 1 dzira loyera
• Supuni XNUMX ya oat bran
• Mchere ndi zokometsera zomwe mungasankhe

Kwa kuvala kwake;

• 1 chikho cha yogurt yopanda mafuta
• 1 dzira yolk
• Madzi a theka la mandimu

Zimatha bwanji?

• Sakanizani mipira ya nyama ndi zosakaniza za meatball ndikuzipanga kukhala mipira yaying'ono.
• Whisk zosakaniza kuvala ndi kukonzekera kuvala. Sakanizani zokometsera izi ndi madzi ndikuzimenya mpaka chithupsa.
• Kuphika meatballs mwa kuwonjezera iwo ku madzi otentha. Onjezerani mchere ndi tsabola ku kukoma kwanu.

Anchovy Wowala

(kwa nthawi yowukira ndi nthawi yoyenda)

zipangizo

• Theka la kilogalamu ya anchovies
• 1 mandimu
• mchere

Zimatha bwanji?

Njira yophikira anchovies mu poto siyoyenera kwambiri pazakudya za Dukan. Ndicho chifukwa chake njira iyi ndi yabwino kwambiri kuti anchovies akhale opepuka komanso okonda zakudya.

• Ikani madzi mumphika kuti aphike ndikuwonjezera mchere. Thirani anchovies m'madzi otentha ndikuphika potseka chivindikiro cha mphika.
• Anchovies amaphika mofulumira kwambiri, choncho fufuzani nthawi zambiri. Ikani anchovies omwe mudagula ndi strainer pa mbale, mchere ndi mandimu malinga ndi kukoma kwanu.

Kabichi Saladi

(kwa nthawi yaulendo)

zipangizo

• Kabichi woyera
• wofiirira kabichi
• 1 karoti
• 1 anyezi
• Vinyo woŵaŵa
• Madzi a mandimu
• Supuni 1 za mafuta a azitona

Zimatha bwanji?

• Dulani anyezi odulidwa bwino mu mafuta a azitona.
• Add finely akanadulidwa woyera kabichi, wofiirira kabichi ndi grated karoti kwa anyezi ndi kusakaniza. 
• Ngati mukuganiza kuti ndizokazinga pang'ono, tsekani chivindikiro cha poto ndikuzilola kuti zifewetse.
• Akazizira, mukhoza kukonzekera msuzi ndi spoonful ya viniga ndi madzi a mandimu ndi kutumikira.

Sipinachi Yophika

(kwa nthawi yaulendo)

zipangizo

• 250 magalamu a shuga
• 1 galasi la yogurt
• Mazira a 3
• Hafu kg ya sipinachi
• Supuni 1 za mafuta a azitona
• 1 anyezi kapena sprigs ochepa a kasupe anyezi
• Supuni 4 ya oat bran
• 1 paketi ya ufa wophika

Zimatha bwanji?

• Dulani anyezi ndi sipinachi ndikusakaniza.
• Whisk yogurt, mazira, oat chinangwa ndi curd mu mbale ina. 
• Onjezerani masamba ndikusakaniza. Onjezerani soda ndikusakaniza zina.
• Thirani thireyi ndi supuni ya mafuta a azitona, chotsani owonjezera ndi chopukutira. Kuphika mu uvuni pa madigiri 200 mpaka mopepuka bulauni.

Dzungu Hash

(kwa nthawi yaulendo)

zipangizo

• 2 zukini
• 4 kasupe anyezi
• Theka la gulu la katsabola ndi parsley
• Masamba ochepa a timbewu ta timbewu tonunkhira
• Mazira a 2
• Supuni 2 ya oat bran
• Supuni 1 ya soda

Zimatha bwanji?

• Thirani mchere pa grated zukini ndi kuwalola kumasula madzi awo. Sungani magalasi a zukini omwe munawafinya pambali ndikupitirizabe kufinya madzi omwe akupitirizabe kudziunjikira panthawiyi. 
• Chitani izi katatu kapena kanayi. Madzi akatsala pang'ono, m'pamenenso matopewo amakoma kwambiri.
• Dulani zosakaniza zina bwino ndikusakaniza.
• Thirani supuni ndi supuni mu wosanjikiza woonda pa thireyi yokhala ndi pepala losapaka mafuta.
• Kuphika mu uvuni pa madigiri 200. Kutumikira ndi yogurt.

Chinsinsi cha Keke Yonyowa

(kwa nthawi yowukira ndi nthawi yoyenda)

zipangizo

• 2 mazira + 2 mazira azungu
• Supuni 5 kapena 6 za sweetener
• Supuni 8 ya oat bran
• 1 chikho cha skim mkaka
• Supuni 2 za kakao
• Paketi imodzi ya vanila ndi paketi imodzi ya ufa wophika

Zimatha bwanji?

• Whisk zosakaniza zonse kupatula mkaka. Onjezani mkaka komaliza.
• Thirani mu nkhungu yopanda ndodo ndi kuphika mu uvuni wa preheated kwa madigiri 160-170.

Kwa manyuchi;

• 1 ndi theka chikho cha skim mkaka
• Supuni 2 za sweetener 
• Supuni 1 za kakao

Sakanizani zosakaniza zonse bwinobwino. Thirani keke yotentha kuchokera mu uvuni. Ngati imayamwa mkaka wanu kapena ngati mukuikonda yonyowa kwambiri, konzekerani ndikutsanuliranso kusakaniza komweko.

Ikapangidwa mumiyeso iyi, imakhala pafupifupi mabwalo 16. 2 magawo ndi ofanana ndi supuni ya oatmeal.

Chinsinsi cha Pudding ya Vanila

(kwa nthawi yaulendo)

zipangizo

• 1 chikho cha skim mkaka
• 1 dzira yolk
• Supuni 2 za sweetener
• 1 supuni ya tiyi ya chimanga
• 1 kapena madontho awiri a vanila kukoma

Zimatha bwanji?

• Whisk zonse zosakaniza kupatula mazira.
• Onjezerani dzira ndikuphika pang'ono posakaniza.
• Gawani m'mbale ziwiri zazing'ono. Kutumikira ozizira.

 SANGALATSIDWANI NDI CHAKUDYA CHANU!

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