Zamkatimu
Monga nzeru zadziko akunenera, kuyenda ndi moyo. Chifukwa chake, kuthamanga kumatha kuonedwa ngati ntchito yabwino kwambiri pakuchita. Koma kuti mtanda wamasiku onse ubweretse zabwino zowoneka bwino, ndikofunikira kuganizira za zakudya zoyenera mukamathamanga.
Kuyamba kosavuta
Kuthamanga pamimba yopanda kanthu ndiye njira yoyipa kwambiri. Mutadzuka, thupi limafunikira chakudya chochepa kuti muthe kuthana ndi vuto lomwe likubwera. Ndipo chakudya chochepa kwambiri ndizofunikira kwambiri. Kapenanso, chakudya choyambirira chisanaperekedwe chingaphatikizepo theka la mkate wopangira rye ndi kagawo kakang'ono ka tchizi ndi phwetekere, kapena supuni 2-3 za muesli ndi zoumba ndi kefir. Ndipo kuti mukonzekeretse mtima ndi impso zanu kuthamanga, onetsetsani kuti mumamwa kapu yamadzi odekha kapena tiyi wopanda shuga ndi mandimu.
Za kutuluka koyambirira
Ngati ndinu amodzi mwa "lark" ndipo muli ndi ola limodzi musanathamange m'mawa, kadzutsa muyenera kuchitapo kanthu motsindika mapuloteni. Mapuloteni muffin ndi nthochi ndizomwe mukusowa. Menyani zamkati mwa nthochi 4-5 ndi dzira, 70 ml ya mkaka ndi uzitsine wa vanila. Pang'ono ndi pang'ono yambitsani chisakanizo cha 130 g ufa, ½ tsp soda, p tsp. sinamoni ndi mchere wambiri. Knead pa mtanda, mudzaze zisungazo ndi kuziyika mu uvuni pa 180 ° C kwa mphindi 20-25. Ma muffin angapo - chakudya chokoma komanso chothandiza cha thupi lonse.
Zipatso zimayamba
Kodi mumakonda kuthamanga mukadya chakudya cham'mawa komanso pambuyo pake? Ndiye smoothies wandiweyani adzakhala wopulumutsa moyo wanu. Zimakhala zokoma, zopatsa thanzi, zimayesedwa msanga ndikukonzekera nthawi yomweyo. Pakani mu sieve 100 g wa raspberries ndikuphatikizira mu mbale ya blender ndi pichesi ndi nthochi. Onjezani 50 g ya chinangwa tirigu, 1 tbsp uchi, ¼ tsp sinamoni ndikutsanulira 80 ml ya kefir. Zimatsalira kumenya zosakaniza zonse bwino. Smoothie yamphamvu iyi imasangalatsa thupi lonse ndikuyikhazikitsa kuti ikhale yamasewera.
Kutentha kanyumba kanyumba
Cottage tchizi ndi chinthu chabwino kwambiri pamasewera, makamaka ngati chakonzedwa bwino. Lembani magawo awiri a mkate wa rye osakaniza dzira loyera ndi 2 ml ya mkaka. Fryani iwo mpaka mutsekemera mu poto yophika mafuta. Pakadali pano, whisk 40 g wa kanyumba wopanda mafuta ambiri, 100 tsp wa uchi wamadzi ndi uzitsine wa vanila wosalala. Timadzola mafuta ndi chotupitsa chofiyira, timayika timiyala tating'ono ta sitiroberi pamwamba ndikuwaza shuga wothira. Zipatso zina zilizonse ndi zipatso nawonso ndiolandilidwa.
Gulu La Maloto
Zakudya zabwino mutatha kuthamanga zilinso ndi zina. Mutha kuwonjezera mphamvu zomwe mumagwiritsa ntchito mphindi 30 zokha mutamaliza masewera olimbitsa thupi. Zakudya zopangidwa kuchokera ku nyemba ndi ndiwo zamasamba ndiye njira yabwino kwambiri iyi. Sakanizani zukini grated, 100 g wa mphodza wobiriwira wophika ndi 100 g wa sipinachi yodulidwa. Thirani chisakanizo chosakaniza cha mazira awiri ndi azungu azungu asanu ndi uzitsine wa mchere ndi nutmeg. Ikani misa mu nkhungu, kuwaza ndi tchizi ndikuyiyika mu uvuni kwa mphindi 2 pa 5 ° C. Casserole iyi ithandizira kubwezeretsa mphamvu komanso kutaya kamvekedwe.
Mlendo wamadzulo
Iwo omwe sali okonzeka kupereka tulo tawo m'mawa chifukwa cha masewera amatha kuyesa kuthamanga madzulo. Chakudya choyenera pankhaniyi chimagwira gawo lofunikira, chifukwa muyenera kuiwala zakumadzulo. Njira ina kwa iwo ndi mbale za m'mawere a nkhuku. Bweretsani ku chithupsa chisakanizo cha 2 tbsp soya msuzi, 1 tbsp uchi ndi ½ tbsp phwetekere. Yendetsani mawere a nkhuku mmenemo kwa mphindi 20 ndikuphika mu uvuni pa 180 ° C kwa theka la ora. Fukani nyemba zofiirira ndi nthangala za zitsamba ndikuwonjezera masamba atsopano - nayi chakudya chamadzulo chopepuka.
Mipiringidzo mphepo
Akatswiri azaumoyo alibe chilichonse chotsutsana ndi masewera othamanga othamanga. Kuphatikiza apo, mutha kukonzekera zokhwasula-khwasula zamagetsi kunyumba. Dulani tizidutswa ting'onoting'ono ta 120 g ma apurikoti ouma, prunes ndi nkhuyu kapena zipatso zina zilizonse zouma zomwe mudzakhale nazo. Kabati nthochi ndi peyala, uzisakaniza ndi madzi a mandimu 1. Phatikizani zipatso zouma ndi zatsopano, tsanulirani 50 g wa shuga wofiirira ndi makapu awiri a zotsekemera zotsekemera, onjezerani mbewu kapena mtedza kuti mulawe. Pewani misa papepala lophika ndi pepala lophika masentimita 2 ndikudula pang'ono ndi mpeni kuti musavutike kumaliza. Ikani muesli mu uvuni wa 1 ° C wokonzedweratu kwa mphindi 160.
Chowonadi chiri mu dzira
Mukamathamanga, menyu yazakudya zochepetsa thupi iyenera kukhala ndi zokometsera zabwino. Mazira a nkhuku ndi osasinthika pankhaniyi. Dulani mazira 2-3 ophika kwambiri pakati, chotsani yolks ndikuphatikizana ndi mphanda. Sakanizani ndi nthenga zobiriwira za anyezi zobiriwira 3-4, 2 tbsp woyera yogurt, 2 tbsp mandimu, 2 tsp mpiru wamchere ndi uzitsine wa mchere. Menyani zamkati za avocado mu puree ndikuphatikiza ndi yolk misa. Lembani magawo azungu ndi phala ndikukongoletsa ndi masamba a parsley.
Masewera Achinyamata
Sankhani mankhwala kuchokera pansi pa nyanja kuti muthamangire, ndipo mudzapindula. Mu Frying poto ndi mafuta a azitona mwachangu 2-3 cloves wa adyo wosweka. Onjezerani kwa iwo angapo aminofu tomato popanda khungu, 1 tbsp. l. phwetekere phala ndi simmer mpaka wandiweyani msuzi kupanga. Sakanizani 500 g ya shrimp yosenda, kusweka 100 g ya feta cheese ndikuwaza ndi ½ gulu la basil. Bweretsani shrimp pamoto wochepa ndipo mulole kuti ifike kwa mphindi 10. Kwa chakudya chamadzulo chamasewera, simungaganize za mbale yabwinoko.
Phatikizani zinthu zamasewera ndi zolimbitsa thupi pazakudya zanu zatsiku ndi tsiku, ndipo zolimbitsa thupi zanu zidzakhala zopindulitsa kwambiri. Onetsetsani kuti mugawane maphikidwe anu amasewera ndi maupangiri mu ndemanga zomwe zimakuthandizani kuti mukhale bwino.