Nutritionists amalangiza kuti kamodzi kapena kawiri pa sabata kukonzekera kumasula masiku, koma osadya kapena kumwa tsiku lonse, Kefir ingakhale yovuta kwambiri. Msuzi ndi kalori yamtengo wapatali, yokhutiritsa ndi yowongoka kwa nthawi zoterozo. Simusowa kuti mukhale ndi njala, ndipo mavitamini, mavitamini ndi madzi omwe ali mu msuzi wotere amathandiza kuchepetsa thupi, kuchepetsa kuchotsa kwa poizoni kuchokera mu thupi, kubwezeretsanso mchere wa madzi m'thupi.
Amathandiza kwambiri popweteka kwambiri, mbatata yosakaniza, popeza zowonongeka zimapangidwira bwino thupi. Komanso, msuzi wa zamasamba ndi oyenera kudya, chifukwa mapuloteni a nyama ndi ovuta kwambiri kukumba, ndipo kuyeretsa kwa nthawi yake ndikofunikira kwambiri kuti ukhale wolemera kwambiri. Ngati mwamtheradi simungakhoze kuchita popanda nyama kapena mapuloteni a nyama omwe mukufunikira, yesetsani kudya msuzi wa nsomba nthawi zambiri, ili ndi mapuloteni oyenerera, koma ndi othandiza kwambiri kuti muchepetse thupi kuposa msuzi wa nyama.
Msuzi wa bowa kuti awonongeke
Bowa ndi malo abwino kwambiri m'malo mwa nyama, kuchepetsa kutaya kwa mafuta, kuchepetsa mafuta m'thupi, kutaya mphamvu ndi mphamvu ya vitamini D. Komanso bowa amathandizira ntchito ya m'mimba, koma m'pofunika kusiya kudya nyama nthawi ya chakudya cha bowa. Ndi bwino kusankha bowa zomwe sizikufuna kuphika kwa nthawi yaitali, monga nkhumba, portobello, bowa wa oyster.
Msuzi wa bowa
Zosakaniza:
- madzi - 1.5 malita;
- bowa - 0,5 kg;
- kabichi broccoli - 200-300 magalamu;
- kaloti - 1 chidutswa;
- udzu winawake -3-4 petiole kapena 1 mizu;
- anyezi - 1 pc;
- adyo - 1-2 cloves;
- mafuta a azitona - 2 tbsp. makuni;
- Mchere, tsabola, katsabola ndi parsley - kulawa.
Kukonzekera
Chotsani zonse zopangira. Ikani mphika wa madzi pamoto. Pamene madzi otentha, mwachangu anyezi mu frying poto, kenaka yikani kaloti, kenako bowa. Msuzi wa mphindi 10. Ngati mugwiritsa ntchito udzu winawake wothira mafuta, perekani ndi bowa. Mzu wothira udzu wokometsetsedwa bwino umayikidwa bwino m'madzi otentha ndi wiritsani kwa mphindi zisanu ndi zisanu ndi zisanu, kenako yikani masamba ophika. Zotsatirazi zimaphatikizapo broccoli, adyo, ndi zonunkhira. Kuphika supu pa moto wochepa wina 10-15 mphindi. Onjezerani katsabola kameneka ndi parsley ndikutseka. Msuzi wakonzeka.
Sipinachi msuzi wolemetsa
Masamba a sipinachi amakhala ndi mavitamini, mchere wamchere, obiriwira mu mapuloteni a masamba, ndipo makamaka chofunika ndi selenium. Amachotsa madzi ochulukirapo m'thupi ndipo amachititsa kuti thupi liziyenda bwino.
Sipinachi sopo
Zosakaniza:
- madzi -1.5 malita;
- sipinachi yatsopano - magalamu 500;
- anyezi - 1 pc.;
- adyo - 1-2 cloves;
- mafuta otsika yogurt - 250ml;
- Mchere, tsabola, parsley ndi katsabola - kulawa.
Kukonzekera
Sipinachi masamba kutsuka, kudula anyezi mu zidutswa zing'onozing'ono. Ikani masamba mu chokopa, onjezerani madzi ndi kubweretsa kwa chithupsa, ndiye kuchepetsa kutentha. Mu mphika, finyani adyo ndikuwonjezera zonunkhira, yogurt ndi masamba. Wiritsani kwa mphindi zisanu. Ndi bwino kupanga supu ndi blender. Mukhoza kuthetsa fodya yophikidwa ndi dzira la nkhuku.
Mofananamo, konzani ndi oxalic supu kuti muwonongeke.
Msuzi wa katsitsumzukwa ka kulemera
Katsitsumzukwa kali ndi mavitamini a gulu la B, folic acid, imatsuka chiwindi ndi impso, imachotsa poizoni m'thupi. Ndi mankhwala opangidwa ndi calorie yoipa.
Msuzi wochokera ku katsitsumzukwa
Zosakaniza:
- madzi -1.5 malita;
- katsitsumzukwa - 1 makilogalamu;
- anyezi - 1 pc.;
- ufa - 2 tbsp. makuni;
- mafuta a azitona - 1 tbsp. supuni;
- yogamu wopanda mafuta - 250 ml;
- mchere, tsabola - kulawa.
Kukonzekera
Thirani katsitsumzukwa ndi madzi ndi kuphika kwa mphindi khumi, mpaka mutaphika. Mu osiyana mbale, kuchepetsa ufa ndi pang'ono ya msuzi analandira, ndiyeno kutsanulira izo mmbuyo mu poto. Mpunga umapangitsa msuzi wanu wambiri. Anyezi finely kuwaza ndi mwachangu mpaka golide mafuta. Onjezerani anyezi wokazinga, yogurt, zonunkhira ku katsitsumzukwa. Kuphika supu pa moto wochepa kwa mphindi zisanu. Kuzizira pang'ono ndikuyenda kudzera mu blender. Msuzi wanu ndi wokonzeka.
Mofananamo, supu ya broccoli yolemera imakonzedwa.
Mmalo mwa madzi mu zokonzedwa maphikidwe mungathe kutenga nkhuku msuzi. Msuzi wa nkhuku ndiwothandiza kulemera, umapereka thupi ndi zofunikira zapuloteni zamtundu ndi mafuta ovuta kudya, pamene ali ndi calorie yochepa.
Pofuna kukonza kukoma ndikupangira msuzi msuzi, mukhoza kuwonjezera tchizi. Kawirikawiri msuzi wa cheesy wothandizira kulemera siwoterezedwa, popeza casin, yomwe ili mu tchizi, imachepetsa kuchepetsa mphamvu ya metabolism, koma tchizi chotsitsidwacho chimachotsedwa ndi vutoli. Kuonjezerapo, pali zophweka zogwiritsidwa ntchito tchizi, popanda zowonjezera komanso zokhudzana ndi kalori.