Mu Burusiya, mubisanzwe ni kimwe. Ahanini ni sandwich hamwe na sosiso, foromaje cyangwa isosi hamwe nicyayi cyiza. Emera ko ifunguro rya mugitondo ntabwo ari ingirakamaro rwose, kandi ikintu kimwe burundirwa.
Nkumubyeyi w'abana bane, nasanze ari ngombwa gutangaza umuryango wanjye igitondo gitandukanye kandi uburyohe. Kandi nka nyampinga w'Uburusiya, nzi ko ishingiro ry'ubuzima n'ubwiza ari imirire ikwiye. Akenshi, iyi nteruro itera umubabaro, kandi bisa na buri wese ko ari ngombwa kwihatira kurya ibiryo bishya - bidaryoshye, nubwo ari ingirakamaro. Ariko nahisemo guteganya ibirori mugitondo cya mugitondo hamwe no guhuza uburyohe, mbere ya byose biraryoshye kuburyo icyumweru cyose cyari cyiza. Ku mutima wa mugitondo "icyumweru" - Igikoma gishyushye hamwe nimbuto nimbuto.
Ku wa mbere - umunsi uremereye
Kuri uyumunsi, ifunguro rya mugitondo rigomba kuba intungamubiri kandi riryoshye kugirango tujye kukazi muburyo bwiza mugitondo. Byoroshye kandi byoroshye oatmeal kumata 0.5% n'imbuto. Ifunguro rya mu gitondo ningirakamaro kandi gakondo. Ibaraza rishobora gutegurwa muburyo butandukanye. Nigute Guteka Oatmeal, abantu bose barabizi. Ariko ndagira inama nyuma yo guteka yongereye imbuto zumisha - Iisen cyangwa Kuragu. Bana banjye bakunda kiwi, cranberry, igitoki. Reka ubwinshi bwimbuto dufatanye na oatmeal kuwa mbere bizakubera undepression.
Ku wa kabiri - umunsi wera
Proteine nimbuto zikabya mugitondo bizakuzamura. Kurugero, chesery hamwe nimbuto. Kumuryango wawe, mpisemo fortage ntabwo arenga 5% yibinure, kandi aho kuba ifu nkoresha oatmeal. Foromaje irashobora kuribwa mubwinshi, bazaguha imbaraga, kandi byishimo bya mugitondo byemejwe.
Ku wa gatatu - uburebure bw'icyumweru cyakazi
Niba udafite umwanya wo kujya muri siporo muburyo bwiza, nubwo byumvikana gute, kubisimbuza "fitness Muesli". Barashobora kugurwa biteguye cyangwa wateguwe mubwigenge. Guteka kuvanga oatmeal, buckwheat, ingano zingano, imbuto zana, imbuto zumye, imbuto ya flax. Uzuza amata 0.5% cyangwa umutobe mushya - kurugero, pome, karoti hamwe na cream.
Ku wa kane - Umunsi urahuze
Dukeneye karubone. Kuri uyumunsi, umubiri wawe uzaza mu indogobe y'umuceri hamwe na Raisins na Kuragna. Igikoma cy'umuceri kirimo guteka neza amata. Kurangiza guteka, ongeraho imizabibu cyangwa kuragu, ubuki, ibirenge hamwe na cinnamon.
Ku wa gatanu - iherezo ry'icyumweru cyakazi
Urashobora kwigurira ibiruhuko bike. Omelet hamwe ninyanya nshya itukura. Kandi wibuke ko inyanya muburyo bwo kuvura buhinduka kuruta gushya. Ongeraho basil. Kurya omeled y'amabara menshi hamwe na toast kuva kumugati.
Ku wa gatandatu - umunsi wambere wikiruhuko
Nyuma yo gusinzira cyane, kanguka umubiri wawe igihaza cya orange. Ahuza neza na pesh. Mu mira idahwitse, ongeraho ibiti byaciwe neza. Iminota 10 izakoresha poroji yamenetse ifite igihaza. Mbere yo kuyarya, ongeraho ikiyiko kimwe cyubuki.
Ku cyumweru - "Tuzura" Umubiri
Tangira igitondo cyawe uhereye ku kirahure cyamazi hamwe nikiyiri kimwe cyubuki. Fata umuvuduko muminota 15, ntukihutire kumeza ako kanya. Ku cyumweru mu gitondo, wifata ikibazo cyo gukora pancake. Kubarya mubwinshi wifuza, ifu yingano isimbure oatmeal. Umusare ushyushye urya ubuki cyangwa imbuto ukunda.