Chii chinonzi Dukan Diet uye Inoitwa Sei? Dukan Diet List

Zviri muChinyorwa

Chii chinonzi Dukan Diet?
- Mapuroteni

Chikafu cheDukan chikafu chakagadzirwa naDoctor Pierre Dukan kuderedza uremu uye kuchengetedza huremu hwakarasika. Inosanganisira 4 matanho. Zvokudya zvinofanira kudyiwa uye pfungwa dzinofanira kufungwa pachikamu chimwe nechimwe zvinosiyana. Matanho maviri ekutanga anoitwa kuderedza uremu, nepo nhanho mbiri dzekupedzisira dzichiitwa kuchengetedza uremu.

Mufungo wekutanga wekudya uku uri mukushandiswa kwekushomeka kwemapuroteni. Macarbohydrates mashoma anopedzwa mukudya. Huwandu hweshuga i zero. Chinhu chinonyanya kukosha chinosiyanisa chikafu cheDukan kubva kune dzimwe chikafu ndechekuti hapana muganho wekudya mapuroteni.

chii chinonzi Ducan diet — *Nzira yekuita sei iyo Dukan Diet?*

Chii chinonzi Dukan Diet?

Chikafu cheDukan chikafu cheprotein, chakaderera-carbohydrate chakagadzirwa nachiremba wechiFrench uye nyanzvi yezvekudya Pierre Dukan. Muchikafu ichi, madyiro emasangano evavhimi akatorwa senzira. Zvokudya zvepanyama zvinofanira kudyiwa mukudya. Kuekisesaiza kunofanira kuitwa.

Kuti tinzwisise maitiro ekuita chikafu cheDukan, isu tinofanirwa kuziva mabasa matatu macronutrients muhutano:

makabhohaidhiretsi

Zviyo, sitachi, zvigadzirwa zvekubheka, zvinwiwa zvinodhaka, zvekudya zvine shuga zvine huwandu hwakawanda hwemakabhohaidhiretsi. Irwo rudzi rwekudya kunovaka muviri kwakarovererwa mundangariro dzedu kubva paudiki, nekuda kwezvikonzero zvakaita semutengo wakaderera uye kupa vana chikafu chemakhahydrates senge shuga semubairo wemubairo. Nekuda kwekunaka kwadzo, dzinodiwa nevanhu vanobva kwakasiyana siyana. Izvo hazvidzivisiki kuwana uremu kana uchidyiwa zvakanyanya, sezvo ivo vachifambisa secretion ye insulin, iyo inopa kugadzirwa uye kuchengetedza kwemafuta mumetabolism.

anonhuwirira

Kana isina kudyiwa nemazvo uye nekungwarira, mafuta ndeimwe yenjodzi huru kune avo vanoda kuderedza uremu. Mafuta ane macalorie akawanda. Inogayiwa zvishoma nezvishoma kupfuura shuga uye inokurumidza kupfuura mapuroteni. Usafunge nezvemafuta semafuta ekubikisa chete. Tinowanawo mafuta akawanda kubva muchingwa, makeke, chikafu chine sitachi uye soso.

Mapuroteni

Zvokudya zvakapfuma muprotein zvigadzirwa zvemhuka. Mapuroteni, ayo anoumba hwaro hwekudya kweDukan, anofanirwa kusarudzwa pakurasikirwa nehuremu nekuda kweanotevera maitiro.

Mapuroteni anotora nguva yakareba kugaya kupfuura zvimwe zvekudya.
Zvinokubatsira kuti unzwe wakaguta kwenguva yakareba.
Mapuroteni ane macalorie mashoma.
Kurwisana ne edema uye blisters.
Mapuroteni anowedzera kupikisa kwehupenyu.
Mapuroteni anopa kurasikirwa nehuremu pasina kurasikirwa kwemhasuru uye ganda kuderera.

Zvisinei, mapuroteni ane zvinhu zviviri zvisina kunaka.

Zvokudya zvine mapuroteni zvinodhura.
Zvokudya zvine mapuroteni zvinosiya mamwe tsvina mumutumbi, senge uric acid. Tsvina iyi inokonzera kusagadzikana painoungana. Nokuda kweizvi, itsvo dzinofanira kushanda. Itsvo inodawo mvura kuti ishande.

Inwa mvura yakawanda pakudya kweDukan. Mvura inochenesa muviri uye inovandudza migumisiro yezvokudya. Kuwanda kwemvura yaunonwa, ndiko kuwedzera nyore tsvina yezvokudya zvinopiswa nemuviri inobviswa. Iwe unofanirwa kunwa zvinenge 2 malita emvura mukati mezuva uye, kana zvichibvira, mineral spring water inofanira kusarudzwa.

Mukudya kweDukan, zvinodikanwa kuderedza kushandiswa kwemunyu uchiwedzera mvura. Kudya munyu kunokonzera kuchengetwa kwemvura mumatishu emuviri. Mukuwedzera, munyu unowedzera chido. Kana ukaideredza, ucharasikirwa nechido chako.

Chikafu cheDukan chine zvikamu zvina zvakatevedzana. Matanho ekudya kweDukan ndeaya:

Nokuita kukurumidza kutanga muchikamu chekutanga, iwe uchasangana nehuwandu hwehutsika hwekurasikirwa.
Chikamu chechipiri chinosanganisira chirongwa chekureruka chenguva dzose chinochengetedza uremu hunotarirwa.
Nhanho yechitatu ndiyo chirongwa chekudzikamisa uremu, iyo inoverengerwa semazuva gumi pakirogiramu yakarasika.
Danho rechina rinoitwa kuti rive nechokwadi chekuchengetedza uremu hwehupenyu hwose.

Dukan Diet Stages

1) Nguva yeKurwisa

Iwe unogona kushandisa chikamu chekurwisa pakati pe1 uye 10 mazuva. Nhamba yakakurudzirwa yemazuva i5. Zvichienderana nehuwandu hwemakirogiramu aucharasikirwa nawo, unogona kukwira kusvika kumazuva gumi. Zera rako uye nhamba yekudya kwawakaita usati wachinja huwandu hwehuremu hwaucharasikirwa panguva ino. Munguva iyi, iwe unogona kudya pasina kunetseka nezvenguva uye pasina chikamu chechikamu. Kunze kwekuti iwe unodya chete pure protein. Ndeapi aya mapuroteni akachena?

Nonfat dairy products
Nyama dzakaonda
hove nehove
offal
zai

Inonyanya kukosha mune izvi uye dzimwe nguva uye chete carbohydrate inobvumirwa mukati mekudya ndeye oat bran. Munguva yekurwisa, muwandu weoat bran inobvumirwa masikati ndeye 1,5 tablespoons. Mukuwedzera, usakanganwa kunwa zvinenge 2 malita emvura pazuva kuti ubvise uric acid kubva mumuviri.

2) Cruising Period

Inguva yakareba sei iyi nguva, iyo ichakuchengetedza kubva kumafuta ako, ichagara zvichienderana nehuwandu hwehuremu hwaunoda kurasikirwa. Iyi nguva inosanganisira mapuroteni nemiriwo. Iwe unogona kuita 1 zuva reprotein + 1 zuva reprotein yemiriwo kana mazuva mashanu eprotein + mazuva mashanu eprotein yemiriwo. Chinhu chakakosha hachisi chekudya miriwo chete panguva ino.

Pamwe chete nemiriwo, panofanira kuva neprotein. Zvakafanana nekudya yoghurt negreen beans… Miriwo yaunogona kudya neprotein panguva iyi ndeiyi:

madomasi
Cucumber
sipinachi
Radishi
retisi
leek
Bhinzi dzakasvibirira
Kabichi
Celery
howa
eggplant
beaver
Nhanga
makarotsi

muriwo unorambidzwa

matapiri
Egypt
pizi
Chickpeas
gorosi

Iwe haugone kuderedza uremu nekukurumidza senge panguva yekurwisa. Munguva iyi, iwe unorasikirwa neavhareji ye1 kg pavhiki. Huwandu hweoat bran hwaunofanira kudya panguva yerwendo ndeye 2 maspuni. Ramba uchinwa 2 litres emvura.

3) Nguva Yekusimbisa

Zvikamu zvekurwisa uye zvekufamba zvaive zvikamu zvekuonda. Semesters maviri anotevera ane chinangwa chekuchengetedza huremu hwawakarasikirwa. Iyi ndiyo nguva iyo huremu hwaunorasikirwa nahwo hunoramba hwakagadzikana uye muviri unojaira kurema. Kuti zvichatora nguva yakareba sei zvinoenderana nehuremu hwakapihwa. Inoitwa kwemazuva gumi nokuda kwekirogiramu yakarasika, kureva kuti, munhu anorasikirwa ne1 kilos achasimbisa kwemazuva zana.

Munguva ino, kunze kwemiriwo uye mapuroteni, zvinotevera zvekudya zvichawedzerwa kune iyo rondedzero:

Gwayana negwayana
bhinzi
Fatty Cheese
Zvishoma zvemichero

Chii chinonzi Garcinia Cambogia, Inoderedza Uremu? Benefits uye Kukuvadza

Unekodzero yekudya zvishoma pasvondo. Iwe unogona kuishandisa pane chero kudya kwezuva. Mukana wakanaka kune avo vanga vachishuva chidimbu chekeke kana chokoreti kwenguva yakareba. Usawedzeredza!

Munguva iyi, iwe unofanirwa kuita mapuroteni zuva 1 zuva pavhiki. Iwe unogona kuseta zuva, asi maererano naPierre Dukan, China ndiro zuva rakakodzera kwazvo. Ramba uine zvipunu zviviri zveoat bran…

Kana iwe uchifunga kuti "Ndasvika chinangwa changu zvakadaro, ndarasikirwa nehuremu hwangu", iwe unonyengerwa. Usapotsa dunhu iri. Zvikasadaro, uremu hwawakarasa huchadzoka nekukurumidza.

4) Nguva yekudzivirira

Iyi nguva ichaenderera mberi kwehupenyu. Hapana muganhu uye nguva. Chinangwa hachisi chekurema. Munguva iyi, iwe unodya uye unonwa sezvaunoda mazuva matanhatu pasvondo, iwe unongogadzira protein yezuva rimwe chete.

Oat bran yako yakaenzana nemaspuni matatu. Kana iwe ukaita mitambo nenguva idzi, iwe ucharasikirwa uremu nekukurumidza uye kuwana muviri wakasimba. Mutambo unokurudzirwa muDukan nguva uri kufamba uye huwandu hwenguva hwakasiyana kune imwe neimwe nguva.

Nguva yekurwisa: Maminitsi gumi
Cruise nguva: Maminitsi gumi
Nguva yekusimbisa: Maminitsi gumi
Nguva yekudzivirira: Maminitsi gumi

Pierre Dukan anokurudzira kuita bvunzo yaakagadzira asati atanga kudya. Nekuda kwebvunzo iyi, inogadzira mepu yekudya nezve nguva uye huremu hwakadii hwaunoda kurasikirwa nekudya.

Kana iwe uine chiFrench, unogona kutora bvunzo pane yepamutemo saiti yeDukan. Kune zvakare nzvimbo dzinopa basa iri muTurkey. "Dukan bvunzo muTurkeyUnogona kuiwana nekutsvaga ".

Dukan Diet Shopping List

Sezvakataurwa naPierre Dukan, mapuroteni chikafu chinodhura. Zviripachena, avo vachagadzira chikafu ichi vanofanirwa kugovera imwe bhajeti. Zvinoenderana nehunhu hwenguva yega yega uye tsika dzekudya kwenharaunda yeTurkey, isu takasarudza zvikafu izvo zvinofanirwa kunge zviri mufiriji kune avo vanozotevera iyo Dukan kudya uye vakagadzira rondedzero yekutenga.

Attack Period

oat bran
Mukaka wakapfava
Nonfat yoghurt
nyama yehuku yezamu
turkey chidya
Tenderloin
Curd cheese
Diet soft drink
mushaba
zai
Gumbo rehuku
nyama yemombe yakaonda
light tuna
Parsley
light labneh
nehanyanisi
Chiedza kefir

Nguva Yekufamba (Kuwedzera kune Nguva Yekurwisa)

sipinachi
makarotsi
retisi
Celery
konifurawa
beaver
eggplant
madomasi
Cucumber
Bhinzi dzakasvibirira
broccoli
Kabichi

Nguva Yekugonesa (kuwedzera kune kurwisa uye nguva dzekufamba)

Zvibereko kunze kwebhanana, mazambiringa, cherries
chingwa chezviyo
Fatty Cheese
gumbo regwayana
mupunga
matapiri
Lentil
hupfu

Nzira yekuita sei iyo Dukan Diet?

Dukan Diet List - Nguva yekurwisa

chisvusvuro

Kofi isina shuga kana tii
200 magiramu emuchena cheese
1 zai rakaoma-rakabikwa kana 1 oat bran breadcrumb

Pakati pa10:00 na11:00 (kana zvichidiwa)

1 ndiro ye yogurt kana 100 magiramu echizi

Kwekudya kwemasikati

Yakakangwa hafu yehuku
1 ndiro ye yoghuti kana 200 magiramu e feta cheese
1 chikamu chesalmon

16:00 (kana zvichidiwa)

Ndiro ye yogurt kana 1 slice yehutuki

Kudya kwemanheru

salmon yakakangwa
Steak muvhiniga muto
200 magiramu emuchena cheese

Dukan Diet List - Cruise nguva

chisvusvuro

Kofi isina shuga kana tii
200 magiramu e feta cheese kana 1 ndiro ye yogurt
1 zai rakaoma-rakabikwa kana 1 oat bran breadcrumb

Pakati pa10:00 na11:00 (kana zvichidiwa)

1 ndiro ye yogati kana 100g yechizi

Kwekudya kwemasikati

Tuna saladi
Kabichi
1 oat bran breadcrumbs

16:00 (kana zvichidiwa)

1 ndiro ye yogurt kana 1 slice yehutuki

Kudya kwemanheru

Karoti zucchini soup
Mushroom Sipinachi Soup
salmon marinated

Dukan Diet uye Mitambo

Kusaita maekisesaizi kana kuita zvemitambo ndiro dambudziko renzanga yedu. Kunyange zvazvo zvigadzirwa zvitsva zvichitichengetedza nguva, zvinoderedzawo kushanda nesimba. Izvi zvadzokera kuvanhu sekushushikana uye kuwedzera uremu. Dukan; Anotanga nyaya yemitambo nemibvunzo miviri inotevera.

1) Kuita maekisesaizi kunoita kuti udzike uremu here?

2) Ko kurovedza muviri kunobatsira kuchengetedza uremu mushure mekurasikirwa uremu?

Mhinduro kumibvunzo yose iri miviri ndihongu. Maekisesaizi anokupedza simba. Patinofunga nezve chimwe chinhu kana kuwana mhinduro kune dambudziko, huwandu hwemakoriyumu akapiswa hunowedzera. Kusimudza ruoko rwako kunopisa macalorie, kusimudza maoko ese kunowedzera kaviri kurasikirwa kwako. Zvese zvaunoita zvinokubatsira kupisa macalorie.

Kuvanhu vakawanda, mutambo ibasa. Hachisi chimwe chinhu kunze kwemutoro uye kuneta. Zvisinei, kurovedza muviri kunofanira kuva shamwari yepamwoyo yevaya vanoda kuderedza uremu. Edza kushandura maonero ako pakurovedza muviri. Maekisesaizi anochinja kwaunenge uchirwisa uremu. Inowedzera zvakanyanya kushanda kwekudya. Kunyanya kushingaira paunenge uchidya, ndipo paunonyanya kuderedza uremu.

Kusimbisa muviri kunopa mufaro. Paunodziya tsandanyama dzako uye kurovedza muviri zvakakwana, endorphins inoburitswa, iyo inogadzirwa mutsinga system uye inopa mufaro. Kana muviri wasvika padanho rekugadzira endorphins, dambudziko rako rehuremu harisi kuzogara kwenguva refu.

Kusiyana nezvokudya, kurovedza muviri kunopera simba pasina kukudziridza kuramba. Kunyanya iwe kudya, kunowedzera kusadzivirirwa kwaunoita kune zvekudya. Kuramba uku kunoreva kuti kupera simba kunodzikira uye unobva waora moyo uye njodzi yekutadza inowedzera. Zvisinei, kunyange zvazvo muviri wako unotanga kusada kudya, hauna kurongwa maererano nemacalorie anoitwa nokurovedza muviri.

Maererano naDukan, inonyanya kukosha kurovedza muviri kufamba. Pakati pemabasa evanhu famba Ndiyo yakasikwa uye yakapfava. Inoita mhasuru dzakawanda panguva imwe chete. Sezvataurwa pamusoro apa, nguva shoma dzekufamba dzinodiwa panguva yeDukan ndeidzi:

Nguva yekurwisa: Maminitsi gumi
Cruise nguva: Maminitsi gumi
Nguva yekusimbisa: Maminitsi gumi
Nguva yekudzivirira: Maminitsi gumi

Haisi nyanzvi yekufamba, kana kufamba-famba muzvitoro. Iwe unofanirwa kutora mhenyu uye agile gait inoita kuti iwe ufunge kuti hauna nguva yekutambisa.

Ko iyo Dukan Diet Inoderedza Uremu?

Iko hakuna kutsvagisa kwakawanda pamusoro pekudya kweDukan. Zvidzidzo zvakawanda zvinoratidza kuti mamwe mapuroteni akanyanya, akaderera-carb chikafu ane mabhenefiti makuru ekurasikirwa nehuremu.

Chii Chiri Nyore Shuwa, Chii Icho, Chii Chiri Kukuvadza?

Asi kudya kweDukan kunosiyana nekudya kwakawanda kweprotein mukuti kunoganhurira zvese macarbohydrates nemafuta. Iprotein yakakwira, yakaderera carb uye yakaderera mafuta kudya. Kunyanya padanho rekutanga, chikafu chefibrous hachipedzwe, kunze kweoat bran.

Zvakanakira zveDukan Diet

Kukurumidza kurasikirwa uremu uye izvi zvinokurudzira zvikuru.
Zvokudya hazvidi kuyerwa.
Hapana chikonzero chekuverenga macalorie.
Mitemo yakasimba inogona kureva kuti kudya kunonyanya kushanda.
Kusarudzwa kudiki kunogona kuita kuti kuronga kwekudya kuve nyore.
Izvo zvine hutano nekuti zvakanatswa uye zvakagadziriswa, zvakakora uye zvine shuga zvikafu hazvidyiwe.
Doro haribvumidzwe.
Kudyiwa kwemafuta nemunyu kwakaderera zvikuru.

Kukuvadza kweDukan Diet

Kuchinja kubva pakupisa macarbohydrates kuenda kumafuta ekupisa, mweya wakaipaInoburitsa ketoni inogona kukonzera mvura, muromo wakaoma, kuneta, musoro, kusvotwa, kushaya hope, uye kupera simba.
Munguva yekurwisa, vanhu vanogona kunzwa vakaneta zvokuti mabasa anonetsa anofanira kudziviswa zvachose panguva iyi, Dr.Dukan anokurudzira.
Kugara kure nemacarbohydrates kunze kwe oat bran kunogona kukonzera kuvimbiswa.
Mukufamba kwenguva, kushayikwa kwezviyo zvakakwana, michero nemiriwo zvinogona kutungamirira kukushaya simba kwezvokudya, kushayikwa kwe antioxidants kunobatanidza nezvinetso kubva kune kenza uye kurwisa kwemoyo kusvika pakukwegura kusati kwasvika.
Vamwe vatsvakurudzi vanofunga kuti kudya kwakanyanya kweprotein kunotungamirira kumatambudziko etsvo uye kushaya simba kwefupa.
Iko hakuna kushanduka mukudya, izvo zvinoita kuti ive monotonous uye vanhu vazhinji vanokanda mapfumo pasi.
Zvokudya zvine mapuroteni zvinodhura kudarika makabhohaidhiretsi, michero nemiriwo.
kudya, cholesterol yakakwira, kusagadzikana kwekudya, zvakanaka Haikodzeri vanhu vane chirwere cheitsvo kana chirwere cheitsvo.

Dukan Diet Recipes

(Yenguva yeAtack uye Cruising Period)

Muchikamu chino, mabikirwo akareruka anopiwa kune avo vari paDukan chikafu chavanogona kushandisa mukurwisa uye muchikamu chekufamba. Iwe unogona kushandisa mabikirwo eDukan diet, ayo anobatsira zvikuru, anobudirira mukudya.

Dukan Bread Recipe

(yenguva yekurwisa uye yekufamba)

zvinhu

3 teaspoon ye oat bran
3 mashupuni e yogati
hafu yegirazi remukaka
1 mazai
1 pakiti yehupfu hwekubika

Zvinoitwa sei?

Whisk zvose zvinoshandiswa kunze kwehupfu hwekubika. Mira maminitsi matanhatu kana manomwe.
Wedzera hupfu hwekupedzisira, sanganisa, uidururire mundiro uye uiise muchoto pasina kumirira.
Shandisa dhishi rekubikisa risingapindi moto.
Chingwa chakagadzirwa nechinhu ichi ndechemazuva 1,5 yenguva yekufamba uye kwemazuva maviri enguva yekurwisa.

Dukan Crepe Recipe

(yenguva yekurwisa uye yekufamba)

zvinhu

hafu yegirazi remukaka
1 mazai
Oat bran (1,5 tablespoons ye 2 course yenguva yekurwisa)

Zvinoitwa sei?

Whisk all the ingredients. Mirira maminitsi mashanu kana matanhatu kuti oat bran iwedzere.
Donhedza madonhwe mashoma emafuta emuorivhi pasi pepani uye woikwesha nejira.
Bika se omelet.

Oat Bran Pancakes

(kwenguva yekurwisa)

zvinhu

1 nehafu yepunipuni yeoat bran
1 nehafu chipunu chechizi
Zai

Zvinoitwa sei?

Isa zvose zvinoshandiswa mundiro uye whisk.
Kana wanyatsosanganisa, isa mafuta mupani isiri tsvimbo.(Chenjera kushandisa olive oil).Wadza mafuta pani yese nenapkin.
Dururira musanganiswa mupani uye gadzira maminetsi maviri kana matatu kune rumwe rutivi.

Dukan Omelet Recipe

(yenguva yekurwisa uye yekufamba)

zvinhu

2 zai chena
1 tablespoons emukaka wehupfu
Iwe unogona kushandisa chero zvinonhuwira zvaunoda uye kuwedzera parsley.

Zvinoitwa sei?

Whisk nekukurumidza uye zvakakwana, semukaka wehupfu uye zai chena hazviparare nyore. Wedzera seasoning sezvaunoda.
Isa mafuta mupani inodzivirira moto uye wogovera mafuta mupani nenapkin. Saka iwe uchaderedza huwandu hwemafuta
Bika kusvika watubuka. Recipe yemoyo.

Stuffed Mazai

(kwenguva yekurwisa)

zvinhu

3 mazai
Parsley
Fat-isina feta cheese

Zvinoitwa sei?

Fashaidza mazai matatu nema apricots mukati. Icheke pakati uye bvisa majoko zvakanaka.
Pwanya mazai ezai awakabvisa, sanganisa neparsley nechizi, woisa zvakare nenzira inoturikidzana mugomba mukati mezai jena. Uchishandisa grill yevheni, fry iyo zvishoma.
Shumira yakashongedzwa ne paprika.

Vegetable Omelet

(kwenguva yerwendo)

zvinhu

4 mazai
¼ mukombe grated cheese
2 tablespoons hanyanisi dzakachekwa
mashizha espinachi matsva
howa

Zvinoitwa sei?

Isai hanyanisi yakagurwa, howa uye sipinashi mupani yekubikisa umo makapisa mafuta uye fry kwemaminitsi gumi.
Sanganisa mazai nechizi mundiro.
Dururirai musanganiswa wezai pamusoro pemiriwo mupani uye kumirira kuti zai ribike.

Huku Muto Muto

(kwenguva yekurwisa)

zvinhu

1 zamu rehuku hombe
zai rimwe yolk
1 kapu ye yoghurt
Imwe kana maviri maspuniji eat bran

Zvinoitwa sei?

Fashaidza zamu rehuku nekubvisa ganda. Cheka nyama yakabikwa uye uwedzere kune muto wehuku.
Whisk pamwe yogati, mazai yolks uye muto wemonamu.
Isa muto wehuku zvishoma nezvishoma wosanganisa kuti udziye muto. Zvadaro wobva wawedzera zvinonhuwira kune muto wehuku zvishoma nezvishoma uye funganisa.
Kana iwe uchida kuti ive nekusimba kwakakora, unogona kuwedzera imwe kana maviri maspuni eat bran paunenge uchigadzirira mwaka.
Fashaidza imwezve nguva. Iwe unogona kushumira nepepuru yakasviba.

Béchamel Sauce

(kwenguva yerwendo)

zvinhu

2 teaspoon ye oat bran
1 teaspoon yehupfu
1 kapu yemukaka weskim
50-100 magiramu e-fat-free kana pasi-fat-fat cheese
1 tablespoons mafuta omuorivhi

Zvinoitwa sei?

Zvishoma fry chibage uye oat bran mune spoonful yemafuta.
Isa mukaka wosanganisa. Kana kuwirirana kwakaoma, wedzera mukaka muduku. Wedzera zvimedu zvechizi pedyo nekudzikisa kubva pachitofu.
Unogona kugadzira nyama yako kana miriwo nemuto uyu waunodira pamusoro.

Chii Chinonzi Schistosomiasis, Chinochikonzera, Chinorapwa Sei?

Huku neBéchamel Sauce

(kwenguva yerwendo)

zvinhu

Hafu kg yegumbo rakachekwa
1 tomato zest

Zvinoitwa sei?

Gocha huku isina dehwe mumafuta ayo woga mupani woiisa mudhishi rokubikira.
Iwe unogona kuwedzera tomato zest pamusoro kuitira kugadzikana kwakapfava.
Gadzirira muto webechamel maererano nekamukira iri pamusoro. Dururira muto webéchamel pamusoro pehuku. Isa chiedza cheese grater kumusoro uye uiise muchoto.
Bvisa muchoto kana kumusoro kunenge kwakasviba zvishoma.

Karniyarik

(kwenguva yerwendo)

zvinhu

3 eggplants dzakakangwa
200 magiramu akaonda pasi nyama yemombe
1 madomasi
1 hanyanisi
A teaspoon yemadomasi paste
Pepuru yakasvibirira

Zvinoitwa sei?

Fry onion uye nyama yakakangwa zvishoma. Isa domatisi rakachekwa woribvisa pachitofu kana ratora mvura.
Nyatsovhura macore eggplants akakangwa uye gadzira nzvimbo yemukati.
Isa nyama yakakanyiwa mukati meeggplants. Kushongedza nemhiripiri.
Nyungudusa chipunu chetomato paste mugirazi 1 remvura wodira pamusoro pemaeggplant awaisa mupoto.
Bika pamoto muduku.
Iwe unogonawo kubika muchoto kana uchida, asi funga nezvekukwanisa kuomesa eggplants dzakakangwa.

Muto Meatballs

(nguva yekurwisa uye yekufamba)

zvinhu

Zvemabhora enyama;

250 magiramu akaonda pasi nyama yemombe
1 mazai machena
XNUMX teaspoon ye oat bran
Munyu uye zvokuzvisarudzira zvokurunga

Pakupfeka kwake;

1 kapu isina mafuta yogati
1 zai yolk
Muto wehafu yeremoni

Zvinoitwa sei?

Kneed the meatballs with the meatball ingredients uye uzvigadzire kuita mabhora maduku.
Whisk zvigadzirwa zvekupfeka uye gadzirira kupfeka. Sakanidza musanganiswa uyu nemvura uye whisk it kusvika kumota.
Bika nyama dzenyama nekuwedzera kune mvura inopisa. Wedzera munyu uye pepper kune kuravira kwako.

Chiedza Anchovy

(yekurwisa uye nguva yekufamba)

zvinhu

Hafu kirogiramu yeanchovies
1 ndimu
munyu

Zvinoitwa sei?

Iyo nzira yekubika anchovies mupani haina kunyatsokodzera iyo Dukan Diet. Ndicho chikonzero iyi recipe yakanaka kwazvo kuita anchovies kurerusa uye kudya-kune hushamwari.

Isa mvura mupoto kuti ifashaire woisa munyu kwairi. Kanda anchovies mumvura inopisa uye kubika nekuvhara chivharo chehari.
Anchovies inobika nekukurumidza, saka tarisa kakawanda. Isa anchovies yawakatenga nesefa pandiro, munyu uye lemon maererano nekuravira kwako.

Kabheji Salad

(kwenguva yerwendo)

zvinhu

White cabbage
yepepuru kabichi
1 karoti
1 hanyanisi
Vhiniga
Ndimu muto
1 tablespoons mafuta omuorivhi

Zvinoitwa sei?

Brown the onion yakachekwa zvakanaka mumafuta omuorivhi.
Wedzera yakachekwa chena kabichi, yepepuru kabichi uye grated karoti kuhanyanisi wosanganisa.
Kana iwe uchifunga kuti zvakakangwa zvishoma, vhara chivharo chepani uye uite kuti zvinyorove.
Kana ichitonhora pasi, unogona kugadzira muto ne spoonful yevhiniga uye muto weremoni uye kushumira.

Yakabikwa Sipinachi

(kwenguva yerwendo)

zvinhu

250 magiramu ehutu
1 girasi ye yogurt
3 mazai
Hafu kg yespinashi
1 tablespoons mafuta omuorivhi
1 hanyanisi kana mashoma sprigs echirimo hanyanisi
4 teaspoon ye oat bran
1 pakiti yehupfu hwekubika

Zvinoitwa sei?

Cheka hanyanisi nespinachi wosanganisa.
Whisk yogurt, mazai, oat bran uye curd mune imwe ndiro.
Wedzera miriwo uye sanganisa. Wedzera soda yekubikira uye sanganisa zvimwe.
Girai tireyi nechipunu chemafuta emuorivhi, bvisa yakawandisa nenapkin. Bika muchoto pa200 degrees kusvika zvishoma.

Pumpkin Hash

(kwenguva yerwendo)

zvinhu

2 zucchini
4 spring hanyanisi
Hafu yedhiri uye parsley
Miti mishoma mint itsva
2 mazai
2 teaspoon ye oat bran
1 teaspoon yekubika soda

Zvinoitwa sei?

Dururira munyu pane zucchini yakakangwa uye uvarege vasunungure mvura yavo. Chengetedza zucchini graters iwe wakasvina parutivi uye ramba uchisvina mvura inoramba ichiwedzera panguva ino.
Ita izvi kanenge katatu kana kana. Mvura shoma yasara, iyo inonaka mucver.
Cheka zvimwe zvinoshandiswa zvakanaka uye sanganisa.
Dururira chipunu nechipunu muchidimbu chitete patireyi yakavharwa nebepa rekusazora mafuta.
Bika muchoto pa200 degrees. Shumira ne yogurt.

Wet Cake Recipe

(yekurwisa uye nguva yekufamba)

zvinhu

2 mazai + 2 mazai machena
5 kana 6 tablespoons ye sweetener
8 teaspoon ye oat bran
1 kapu yemukaka weskim
2 muto maspuni ecocoa
1 pakiti yevanilla uye XNUMX pakiti yehupfu hwekubheka

Zvinoitwa sei?

Whisk all ingredients kunze kwemukaka. Wedzera mukaka pakupedzisira.
Dururira mune isina-stick cake mold uye gadzira muvheni inopisa kusvika 160-170 degrees.

Yemushonga;

1 nehafu kapu yemukaka weskim
2 tablespoons ye sweetener
1 muto maspuni ecocoa

Sakanidza zvose zvinoshandiswa zvakakwana. Dururira keke rinopisa kubva muchoto. Kana ikatora mukaka wako kana iwe uchiifarira zvakanyanya, gadzirira uye udire musanganiswa wakafanana zvakare.

Kana ichinge yagadzirwa muzvikamu izvi, inoshanduka kuita inenge 16 masikweya. 2 zvimedu zvakaenzana nechipunu che oatmeal.

Vanilla Pudding Recipe

(kwenguva yerwendo)

zvinhu