Ukutya zokupheka ukuba unciphise umzimba ekhaya

Ngenxa yokuphila ungenzi nto, imikhuba yokudla, kunye nokungabikho phantse ngokupheleleyo umsebenzi ngokomzimba, abantu abaninzi bayahlupheka ukusuka ukutyeba. Umntu egqiba le umba tyelelo zokwenza umthambo, umntu - ukuthengwa kwezixhobo ejimini. zokupheka ukutya okumnandi ukulahleka ngokobunzima ziya kunceda ukufezekisa inani iyavisisana anobungozi. Ngoko ke, isicombululo kwiingxaki abatyebe liqala i menu lobuqu.

izidlo nokudla. Zokupheka for Weight Loss

Imfuno ngemihla umntu omdala yomntu umndilili calories kufuneka iqulathe iiyunithi 1,200. Kodwa akukho ibaluleke kangako ke umxholo ukutya osetyenzisiweyo iivithamini eziyimfuneko kunye neetyuwa, ngoko ke ekunciphiseni menu ngemihla kufuneka ibe iziqhamo kunye nemifuno kangangoko kunokwenzeka. Phantsi kwale meko kuphela ulonwabo kunye ngokuvela nemfezeko izakuzisa elwe ukutya yokudla. Recipes ukunciphisa umzimba kunokuba obungafaniyo kakhulu, original nokukhanya ngokwaneleyo. Ekuqaleni awukwazi ndinikhathaze ngakufuna ukuzoba ezabo, besebenzisa ngempumelelo abo sele ikhona. Amaxesha amaninzi izidlo bathi ukuba ibiza kakhulu. Kodwa kukho kwakhona zokupheka ukutya dietetic, ngokusekelwe ukutya imihla yomntu avareji. Ngezantsi kukho embodiments nje ezinjalo.

Umxholo Caloric yabalelwa ngokusekelwe 100 grams kwemveliso ugqibile.

ngoMvulo

Sasekuseni: oatmeal (127 calories).

Xa udibanisa kwi nesinamon esele zenziwe cereal, lemon Ixolo, ikhari, ijinja, cloves, okanye nayiphi na iziqhamo ezomisiweyo, incasa yayo iza kutshintsha kakhulu. Iphumelele i additive bangayidlayo oatmeal yonke imihla kodwa. Ngalo lonke ixesha yena uya kuba, incasa ezintsha.

Sasemini: isuphu kwi Urals (30 kcal).

Oku kufuneka phawundi ikhaphetshu, 80 g nerhasi, 1 itswele, iikherothi 1, isiqingatha ilitha umhluzi okanye amanzi kunye netyiwa ukunambitha. nerhasi yam, zalisa ngamanzi abilayo, bilisa kangangemizuzu engama-20. Amanzi mthombo. Ukupheka ilitha sisiqingatha umhluzi okanye amanzi abilayo, oko kuphosa umgrayo zayo uze upheke omnye imizuzu eli-10 kwangaphambili aqatywe ikhaphetshu luyacolwa diced kongeza umhluzi. Sipheka isuphu imizuzu 15. Phinda ugcwalise abilayo asile yethu passaged kwi iminqathe oyile kunye itswele. Ukuphekela omnye imizuzu eli-10. Yongeza ityuwa. Mkhonzeni ne cream emuncu inemithana.

Emini: broccoli nowezonkana ezisicaba ezingenagwele kunye cauliflower (107 kcal).

Thatha i 0.4 kg. cauliflower kunye broccoli (inokuba engumkhenkce), 1 tbsp. asiphe ibhotolo, ukuya 150 grams samasi, 1 tbsp. asiphe zomgubo ocoliweyo, ube sisiqingatha yelitha-10 ekhulwini cream okanye cream ezimuncu, ityuwa nepepile ukuba incasa. Wahlamba DTD kwi embalini ikhaphetshu ithumba emanzini ngetyuwa kude kube kwisiqingatha. Bangqengqe a colander, izicoci amanzi ukumnika. Nangona khaphetshu kokupheka, yenzani sauce: umgubo agcadwe ibhotolo, ukongeza ngcembe cream (cream ezimuncu). Zisa ku abilayo, kodwa ubilise. Beka sauce kwangaphambili isonka samasi ya phezu grater irhabaxa. Silinde kwada lo sisi linyibilike. Beka khaphetshu okuphekiweyo yokubhaka esityeni okhethekileyo, ugalele sauce. Ukubhaka kangangesiqingatha seyure kubushushu degrees 180.

Dinner: chicken ephekwe eziko kunye iitapile abilayo kunye neminqathe isaladi KFile (197 kcal / 82 kcal / 102).

Ukulungiselela le isaladi, thatha iminqathe ezincinane enye enkulu okanye 2-3, 1 clove of ikonofile, 2 tbsp. amacephe mayonnaise, ityuwa nepepile (ukunambitha). Hlikihla iminqathe kwi grater omhle. Yongeza neekinofile ezinqunqiweyo. Ityuwa nepepile netyuwa. Enxibe ioli yemifuno okanye intlama yejusi yelamuni.

1 ukuphawula

1. Khumbula, nenqatha kokukhona baya kuzihluza ukusuka chicken ngexesha ukubhaka, kokukhona ngcono. zokupheka Ukutya ukunciphisa umzimba kwahluka ngaphezu koko yeencindi ubuncinane amafutha ezilwanyana.

2. isaladi enxibe ioli yemifuno. Ukugcwaliswa amafutha kufuneka kwenziwe. Ngaphandle kwayo, eyafunyanwa iminqathe, vitamin A akayi kuba afunde.

3. isuphu Ikhaphetshu Kuyancomeka ukongeza intwana yentlanzi, inyama, itshizi okanye iinkukhu. Emva koko ke kuya kuphunyezwa kangangoko sasemini indibanisela protein carbohydrate, ezo iiresiphi famous izidlo ukutya okumnandi ukuncipha.

ngoLwesibili

Sasekuseni: oatmeal (127 calories).

Sasemini: isuphu vermicelli yenkukhu (63 kcal).

Thatha 1 chicken umva, ngomhla iqhekeza 1 leminqathe kunye namatswele, 150 iigram ungumcu, 3 tbsp. amacephe yemifuno oyile, 4 iitapile. yethumba Chicken ngeelitha 2.5 iyure lwamanzi 1 sithathwa, siya susa inyama amathambo. Olungiswe wonqanyulwa, itswele, iminqathe ezithathu grater erhabaxa, itswele passiruem kunye iikherothi e-oli yemifuno ukuya umthunzi segolide. Ide anyanisi kunye neminqathe passaged, amaxolo iitapile bancwela iityhubhu ezincinci. Yongeza i iitapile ezinqunqiweyo kwi umhluzi abilayo, bilisa imizuzu eli-10. Dibanisa inyama kunye ungumcu. Ukupheka enye ngcaciso imfutshane. Emva koko zazharki ukupheka ithutyana bade imizuzu 5. vala. Woyigalela ityuwa. Silindele ukuba imizuzu eli-10 de ukumnika.

Emini: broccoli nowezonkana ezisicaba ezingenagwele kunye cauliflower (107 kcal).

Kuba isidlo: patties fish (59 kcal).

Thatha 400 gram umtya nesalmon emhlophe kunye zucchini 3 ezincinane, seqanda 1 medium, ipasela nebheyizile, 100 g cream enzima, 50 iigrem isonka kwiimvuthuluka ukukhanya, 30 gram ye ibhotolo kunye 1 tbsp. womfuno oyile 2 cloves ikonofile, ipepile kunye netyuwa ukunambitha. zucchini Imvelaphi isikwe iityhubhu ezincinci, blanshiruem imizuzu 3 emanzini abilayo, epholileyo. Intlanzi cuba ngendlela blender, uxube cream, ubunzima wesithathu zucchini blanched kunye breadcrumbs. SeTyuwa, pepper. Amakhonkco metal okhethekileyo codex ibe ezincinane roundels-burger. Ukufudumeza ipani, ukusasaza patties yesikhumba, uqhotse nabo imizuzu 3 macala omabini. Esacanda kwi sheet yokubhaka upheke eziko ngama-200 imizuzu emihlanu. Okulandelayo, sichubeka ukuya izitya kwicala zokupheka. Sika izangqa seqanda, olova ingubo zonke ioli kwasasazeka bhaka. Ukubhaka kwi "lamarile" imizuzu 5-7 de brown segolide. Le zucchini ezishiyekileyo isikwe ngezithandelo, Qhotsa ioli de brown segolide. Abenze 1 KFile clove, ityuwa nepepile. Ukungena kumalungiselelo sauce. Nge ukuntywiliselwa blender pyuriruem intsalela nebheyizile zucchini blanched. Dibanisa ibhotolo azifikise ithumba, ityuwa, ipepile. Uze uqhubeke ukuba imizuzu yokugcina lokupheka. Ukubeka iphiramidi epleyitini enkulu. Okokuqala ukubeka zucchini eqhotsiweyo, emva koko biyela 1 seqanda ugqume zonke cutlet. Wandula ke wabeka seqanda kunye chopha. Ke ngoko - de uphelelwe neekomityi. Umphezulu lokuqala kufuneka ibe isangqa of seqanda. Galela i kubangela iphiramidi sauce, ukuhombisa ne nebheyizile.

ukuphawula 2

1. Kutheni kwakhona, cauliflower kunye broccoli? Ngenxa yokuba esisityebi kunene vitamin C kunye nezinye izinto umkhondo yingenelo. Akundithandi nemifuno egcadiweyo? Yibilise kubo. zokupheka Ukutya ukunciphisa umzimba ekhaya ezilungileyo ukuba ufuna kubo, unako ukutshintsha kwaye ziyahluka.
2. Fish - isidlo ogqibeleleyo. Easy ukugaya, iqulathe eninzi kwezinto eziluncedo.

ngoLwesithathu

Sasekuseni: Pshenko (125 kcal).

Sasemini: vermicelli yenkukhu isuphu (63 calories).

Emini: casserole curd (243 kcal).

Thatha 1 kg ayikho owomileyo, kodwa hayi itshizi emanzi kakhulu, 2 amaqanda ezinkulu (ukuba encinane, ngoko 3) weSiqendu 6. amacephe amafutha ubumuncu cream ibhotolo kunye neswekile, 4 tbsp. amacephe of semolina, 200 iigram zeerasintyisi okanye ezinye iziqhamo ezomisiweyo, ityuwa kunye vanillin (ukunambitha). eziko Preheat ukuya degrees 180. Tsiba lo sisi ngokusebenzisa grinder inyama. Zinyibilike ibhotolo kunye phehla amaqanda kunye neswekile. Hlamba kunye neerasentyisi obsushivayut. Lubricates bhaka esityeni ekhethekileyo, mix amaqanda kunye cream itshizi, ibhotolo, zeerasintyisi kunye semolina. Galela ityuwa kunye vanillin. Konke oku rhoqo ngokuxuba emanzini ezenziwe ngokhuni. Ubunzima kwaphumela walala kuloo fomu, inqanaba ngokulinganayo lubricates cream. Ukubhaka kuze ukukhanya omdaka. Mkhonzeni ngokuthi bathele cream.

Kuba isidlo: intlanzi patties, esojiwe ngepani owomileyo (59 kcal).

3 Izimvo

1. Ukupheka ipapa ubisi, okanye ngcono, kunye Ngaphezu kwayo. Ubisi ikhuthaza kukufakwa iiproteni eziqulethwe okuziinkozo. Le mvume zokupheka ukutya. Xa ukudla kuya kubakho ingxaki, ngexa ekufutshane nawe uya kuza yoko ukukholisa kakhulu.
2. Casserole isonka samasi ukupheka ezinomthamo sugar ubuncinane.
3. Thina ukongeza menu ubuncinane ezimbini iintlobo zeziqhamo ngemini.

ngoLwesine

Sasekuseni: Pshenko (125 kcal).

Sasemini: isuphu le herring neetapile (89 kcal).

Thatha iitapile ezincinane 6, 250 g neminqiwu herring 4 tbsp. Icephe ligcwale isuphu jikelele. Yibilise iilitha 2.5 zamanzi, iitapile onomlaza, lowo makasikwe phakathi imicu. I-jikelele neziphinda amanzi kuthumela isuphu, nandawo ikuphekwa iphekwe ukuba imizuzu emi-5, dibanisa amaqhekeza neminqiwu iintlanzi pre-zakhutshwa. Yibilise imizuzu 15 Zama ukuba ityuwa asanelanga, faka. Valiwe. Afefe amakhambi.

Emini: casserole curd (243 kcal).

Dinner: wafaka isaladi wonqena isithombo, iseleri, kunye cucumber (147kkal / 48 kcal).

Wula: ukupheka adlula ikhaphetshu eyonqenayo, uthabathe-sisibini esithathwini indebe zerayisi, 800 iigram lufuna (yehagu kunye yenkomo) inyama, womnqatha ze ubungakanani itswele medium, 500-700 iigrem ikhaphetshu, 4 amacephe. naan isosi yetumato, kwisiqingatha yelitha cream ezimuncu, itispuni yetyuwa, isiqingatha ukhamba pepper kunye nesonka imvuthuluka abamnyama. Ngoko ke, sithatha Akunakuba, balale bakhe pre-zinqunqwe luyacolwa itswele, yongeza ezinye ityuwa kunye priperchivaem. Govuza. Yongeza i pre-eziphekiweyo kunye womile. iminqathe wahlamba olungiswe ezintathu uthululele mincemeat. Njengoko kungaba ezincinane shinkuem ikhaphetshu, ukunkqwila ibe emanzini abilayo kunye ndasala ndedwa umzuzu 3. ikhaphetshu Further kunye nerayisi aphazamise Akunakuba. SeTyuwa, pepper. patties udini enkulu. Kufuneka ufumane amaqhekeza malunga-18. Aqinile wafumana cutlets e breadcrumbs, Qhotsa phezu ubushushu eliphezulu de uqweqwe segolide omdaka. Ukufumana yokupheka sauce. cream Sour ugalelwe isosi yetumato, ityuwa, yongeza isiqingatha sekomityi yamanzi. Ibunjwe wafaka ngaphambili usasaze bhaka (nzulu) eziko baluphose sauce. Ukubhaka imizuzu engama-45 ku-180.

4 Imibono

Zokupheka ukutya ilahleko umzimba calories nganye ukutya ngeveki kufuneka kukhethwe kuquka okuqulethwe ubuncinane yetyuwa. ukusetyenziswa kwayo kufuneka incitshiswe grams 7 ngosuku.

ngoLwesihlanu

Sasekuseni: cereal ibhali (96 kcal).

Sasemini: isuphu le herring neetapile (89 kcal).

Emini: irayisi headstock nge apile zinqunqwe (92 kcal).

Thatha selitha yobisi, ikomityi irayisi (ngeenxa), ama-apile 3-4, 10-15 iigrem ibhotolo, 1 iqanda, iswekile kunye netyuwa (ukunambitha). Cook, likuxhoxhela rhoqo, kuze kube uqweqwe isidudu irayisi kunye nobisi, emva komzuzu omnye okanye emibini kude kube ulungele ukongeza ioli kuyo. Sika ezi zilayi apile. Thatha baking dish ezizodwa, ugcobe nge ibhotolo. Beka isiqingatha-wapheka ipapa, mcaba. Beka apile kwi isidudu, ezenza kwakhona bayigubungele nokuhlala cereal. Beat iqanda, ugalelwe-50 iigrem ubisi, ugalele kubangela umxube headstock. Thumela kwi eziko ubuninzi sisiqingatha seyure, de apile azinikezelwanga ezibomvana kakuhle.

Dinner: wafaka isaladi wonqena isithombo, iseleri, kunye cucumber (147kkal / 48 kcal).

ukuphawula 5

Isidudu - ekuqaleni ogqibeleleyo imini. Kusiza ukwetyisa. A cereal ezele Micro luncedo.

ngoMgqibelo

Sasekuseni: ayi intlanzi nesalmon kunye rye isonka (131 kcal).

Thatha 0.4 kg. salmon umtya, amaqanda 2, idile umqadi kunye parsley, ipepile kunye netyuwa (ukunambitha). Sika elisebenzileyo ngokwezikweri, intwana yentlanzi kunye zinqunqwe kwamabala kunye amaqanda, ipepile, netyuwa kwindawo pyuriruem blender. Esizisasazayo 3 tbsp. amacephe mass afunyenwe kwi bambelela film-20 cm ubude, bujikelwe ilekese. Iyabiliswa for 20 am (in a kwibhoyila kabini okanye multivarka).

Sasemini: isuphu isipinatshi kunye meatballs (74 kcal).

Thatha iilitha 2 ingumhluzi zeenkukhu, inyama okuthambile wesiqingatha kwekilogram iinkukhu kunye isipinatshi, 1 iqanda, 150 grams paste ocoliweyo, 1 iikherothi, 30 g ya itshizi nzima, 2 cloves begalikhi nakhandiweyo, 100 grams yesonka, ezi 2. parsley sicanda oli yemifuno, ityuwa, ipepile, kunye fennel (ukunambitha). Xuba imvuthuluka isonka, parsley zinqunqwe inyama okuthambile netshizi ya. Iqanda kakuhle mix ngetyuwa (kukungcamla) negalika. Yongeza ubunzima okukhokelela Akunakuba mix. Lepim meatballs ezincinane, uwafake ezizibeni ngesikhumba baking sheet wabeka. Ukubhaka eziko ngama 180 imizuzu eli-15 Okulandelayo iikherothi cut ibe iityhubhu ezincinane, passiruem de nombala segolide. Ukufaka umhluzi pre-zilungiselelwe ukubilisa, bilisa imizuzu emi-5, ukuya kulala njenge intlama wabeka isipinatshi, uyipheke isixa esifanayo, yongeza meatballs, ade azifikise kwethumba. Valiwe. Yongeza idile ezinqunqiweyo kunye nobulawu (ukunambitha). Ngaphambi ukukhonza, afefe samasi.

Emini: irayisi headstock nge apile zinqunqwe (92 kcal).

Kuba isidlo: inyama "Road to intliziyo" kunye buckwheat nekhaphetshu isaladi apile 252 kcal / 115 kcal / 47 kcal).

Thatha nesiqingatha Kilo of yehagu ibhityile, cloves ezintathu ikonofile, 2-3 tbsp. amacephe isoso okanye yetumato paste, ipepile, ityuwa kunye nezinye iziqholo (ukunambitha). Hlikihla inyama kunye nentlaka negalika lard. Shiya kangangeyure. Wrap iileya ezimbini alumuniyam eliqinileyo. Ukubhaka eziko ngama 200 kangangeeyure esi-2. Ukuze ufumane, ukhankase, smear isoso. Kwakhona, ayithumele eziko imizuzu engama-20 ukuya kufika. Khangela ukuba ngomumo. Ukuba akunjalo, izaku lungiswa kukhulula ijusi elipinki kwindawo okuhlatywa. Xa ulungele, incindi ziza ku bonakala ngaphaya.

ukuphawula 6

1. Xa ukhetha zokupheka ukutya ukunciphisa umzimba, ebonisa kilojoules, kubalulekile ukuba ukulibala malunga nemifuno. Oku kuqinisekisa ukuba umzimba ufumana isixa esaneleyo Izakha kubalulekile.
2. Ukutya fish obomvu (salmon, nesalmon) negalelo Ukwanda eziphilayo nee-asidi okunamafutha polyunsaturated.
3. Kubalulekile ukukhumbula ukuba izidlo zokupheka ukutya lokudla calories ukunceda ukuhlangabezana, kodwa kufuneka ohlukahlukeneyo kunye ezikholekileyo emehlweni kunye nesisu.

Sunday

Sasekuseni: befuna iqanda ikuphekwa iphekwe ngamanzi kongezwe iviniga (157 kcal).

Thatha iqanda entsha, 2 tbsp. neenkamba iviniga skimmer yamanzi ilitha, icephe ngomthi okanye spatula kunye nomthamo pan zeelitha 1-2. Large ububanzi fill epanini amanzi abilayo ukuze kubude-5 cm ngasentla emazantsi, yongeza iviniga. Neburno Ungashiya iqanda emanzini abilayo ukuze imizuzwana 10, incothulwe. Yahlula iqokobhe, kangangokuba nditshaye kuvuliwe, amathuba alinganayo. Broken iqanda itreyi kufutshane nje amanzi abilayo, ugalele zonke iziqulatho yeqokobhe emanzini. Ngokuqaphela twirled iqanda evuzayo kuhamba ngohlangothi ipani, ukudala inkangeleko ifanele emanzini. Subject yethumba iqanda kanye-4 imizuzu, wayethabatha skimmer kunye drop emanzini abandayo. Ngocoselelo baziqhawula imisonto protein, leyo kwasekwa inkqubo ngaphandle kwemvume. La maqanda yemeile ingagcinwa kwifriji kwisingxobo kunye abandayo ngamanzi ukuya kutsho kwiintsuku ezintathu. Ukushushubeza, kufuneka ithotywe kwingcaciso yazo kakhulu emanzini ashushu kunye uwathandabuze ngetyuwa.

Sasemini: isuphu isipinatshi kunye meatballs (74 kcal).

Emini: ikeyiki-orenji kunye cream itshizi elungiswe ngaphandle yokubhaka (291 kcal).

Thatha 0.4 shortcake kg, 0.2 kg njengamasi umlomo wabo, ezi 2. amacephe gelatin kunye 3 tbsp. amacephe sugar 3-orenji medium, 0.3 kg ye-15% cream, 150 ml 20% okunamafutha cream, isiqwenga itshokolethi (zobhaliso). Galela gelatin neelitha 0.2 zamanzi, hlale ndinivuse libe iyure, ukufikelela nokonakala esiphezulu. Shushu, likuxhoxhela rhoqo, iyeza kubangele ukuba ube yintlantsi encinane degrees malunga 80, kuhluzeka cheesecloth. Silinde kwada kweziyobisi buyehla. Cookies usile ukuba ngumgubo ocolekileyo. Uwaphalazele ibe luhlobo okhethekileyo, baluphose ibhotolo zaphela ukuba isibini. Xuba cream itshizi, iswekile kunye kweziyobisi gelatin. Beat de karhulumente gingxi kunye bukhrim, kude kungabikho amaqhuma kwi curd. Gcwalisa umxube ngenxa engekabili ithiwa mixture umngundo. orenji ezicocekileyo, lunqamle ibe ngamacetyana wazibeka kulo cream. Beka ikeyiki iziphumo efrijini iiyure ezi-6, ubuncinane - kwi 4. ukufumana, ulifefe mixture itshokolethi.

Kuba isidlo: inyama "Road to intliziyo" kunye buckwheat nekhaphetshu isaladi apile 252 kcal / 115 kcal / 47 kcal).

ukuphawula 7

Sweet - yinto emnandi. Kwaye ukuba yinto emnandi - cottage itshizi kunye neziqhamo, oko emnandi nje kuphela, kodwa iluncedo, ngenxa yokuba vitamin C ekwimo yayo ecocekileyo.

Ukukhetha emhlabeni

Yiba zokupheka ukutya ukunciphisa umzimba ngokwayo okanye sebenzisa ukulungele ezenziwe - ukhetho lomntu ngamnye. Kwaye oko kuxhomekeke kuphela kukho ngqondweni, ixesha kunye nebhajethi. Le ephantsi-osidingayo izitya ngakumbi zinencasa, ingakumbi wokuzingela enkulu kuwe bakurholela kubo ukutya eqhelekileyo. Zokupheka zithi shinyi menu ekunciphiseni umzimba ngokutya, ovumayo kokukhona uya kuzotywa ukuthobela kwizidlo, kwaye ngokufanelekileyo, i ngcono iziphumo ziya ukufikelela.