Ga kaka rage cin abinci wannan girke-girke ya dace:
A mako-mako
Abincin karin kumallo: hidimar muesli tare da madara mai yalwa, 1 teaspoon na flaxseed, wani ɓangare na berries da sliced 'ya'yan itace.
Ko dai
babban gurasa na gurasar gari tare da margarine maras nauyi, daga sama muna saka hatsi na gurasa na hatsi 150 na tumatir miya, rabi mai tsami.
Ko dai
yankakken gurasa na gurasa da margarine maras nauyi, rabi mai tsami, 1 kwai mai yalwa ko 150 grams na yogurt.
Ko dai
Milk yogurt 150 ml tare da karamin orange, banana, 1 teaspoon flaxseed da 1 teaspoon na zuma.
Abincin rana: dauki gurasa 400 na naman kaza, saboda haka muke dafa kan ƙwayoyin namomin kaza mai zafi, ƙarar dandano don dandana, albasa, tafarnuwa, kayan lambu, za a iya zubar da su a cikin wani zane da gurasa na gurasa 50.
Ko
Rice tare da kwayoyi da 'ya'yan itatuwa
Don kashi 2, kai 100 grams na shinkafa ruwan shinkafa ka dafa shi, sannan ka kwantar da shi. Mix shinkafa tare da girasa 25 na kwayoyi, tare da 50 grams na kore kore, 1 tablespoon na sunflower tsaba, 1 yankakken banana, 4 halves na yankakken apricots, kakar tare da cakuda 1 tablespoon fis puree, kayan yaji don dandana, lemun tsami ruwan 'ya'yan itace da 2 tablespoons Yogurt mai ƙananan. Don kayan kayan zaki, aikin 'ya'yan itace, bisa ga dandano.
Ko
Kayan lambu pizza
Don shawan 2: shafa kayan shirya pizza, manna na tumatir, sanya kayan lambu mai sliced ku dandana, ƙara kayan ciyawa, namomin kaza da zaituni. Top tare da digo na 50 grams na grated cuku mai tsami da kuma sanya yanka na soy gida cuku. Gasa a cikin tanda na minti 20 a zafin jiki na Celsius 200. Yi aiki tare da babban ɓangaren salatin salatin.
Ko
Gasa dankali da man shanu
don 1 bauta: gasa 225 grams dankali, hade tare da daya tablespoon na man shanu man shanu. Bari mu dumi shi a cikin kwanon rufi da kuma kara 1 teaspoon na yogurt da aka zana tare da seasonings. Muna hidima tare da tsire-tsire na wake wake da salad (ganye, cucumbers, karas, kabeji, letas, kayan lambu).
Abincin dare
Baked Eggplant
Don ci 2: yanke babban eggplant, shafa rabin rabi na man zaitun, kakar tare da dandano da gasa a cikin tanda, a zazzabi na digiri 190 na minti 20, a cikin kwanon frying, har sai eggplant ya zama zinari. Canja cikin kwanciya a cikin ƙwayar, yayyafa cuku cakula 75, sha 250 ml na tumatir miya, yayyafa da crumbs na gurasa da gurasa kuma yayyafa da kwayoyi da kuma cakulan cakuda cakuda. Gasa na rabin sa'a kuma ku yi hidima tare da gurasa mai hatsi (25 grams) da kuma salad.
Gwa tare da jan barkono
Don shafuka 2: za mu damu da rabin rabi na man fetur a cikin kwanon frying, sanya sassan albasa zuwa launin zinari akan shi. Ƙara karamin barkono, albasa tafarnuwa, 1 jan barkono barkono, teaspoon na cumin, kayan cakali na kayan lambu paprika, saro da kuma soya. Ɗauki wake gilashi 400 na gwangwani, gishiri ruwa daga gare su, ƙara 400 grams na gwangwani crushed tumatir, kakar dandana. Sake abinda ke ciki a cikin kwanon frying na minti 30 akan zafi kadan, sauti a duk lokacin. Sa'an nan kuma yayyafa cuku cuku 25 da kuma sanya a karkashin ginin ko a cikin tanda. Yi aiki a babban takardar salatin salatin.
A karshen mako za ka iya ci kamar haka:
Breakfast: wani ɗan ƙaramin farantin muesli tare da madara, berries, 'ya'yan itace, wani tablespoon na flaxseed.
Abincin rana 400 grams na abincin gida ko shirye-shiryen tafasa, 1 gurasa na hatsin rai ko gurasar hatsi, orange.
Dinners
Macaroni tare da ado
Tafasa a cikin ruwa salted ruwa, ƙara man zaitun, ganye ko alayyafo, 10 grams na grated cuku.
Ko
Stewed kayan lambu tare da namomin kaza
Don shakatawa 2: za mu damu a cikin wani ɗakunan man zaitun, yankakken yankakken albasa har sai da zinariya. A wannan lokaci, mun yanka dankali 200 a cikin cubes. Mun ƙara albasa da tafarnuwa, 1 teaspoon na coriander, paprika, cumin, da tsuntsu na saffron. A sa 5 tablespoons na broth, 200 grams na crushed gwangwani tumatir, 75 grams na ganye, 175 grams na namomin kaza da kuma dankali, kayan yaji dandana. Mix da kuma dafa ko dai a cikin tanda ko a kan kuka, har sai kayan lambu suna da taushi, yayyafa cakula 25 grams kuma sake sanya ƙarƙashin gurasar ko a cikin tanda.
Muna hidima tare da gurasa mai hatsi.
Yanzu mun san yadda za a kawo adadi da sauri don tsari. Tare da irin wannan cin abinci a kimanin makonni biyu za a ba ku ta'aziyya da sauƙi. Kuma za ku rasa nauyi idan kun kara wasanni zuwa ga abincin kaka.