Ni ngombwa ko poroteyine na karubone namakosa bahari mubiciro byose bikomeye. Kubwibyo, birakenewe guhuza amasahani ya poroteyine hamwe na karubone.
1. Ifunguro rya mugitondo Asha + yogurt cyangwa ibicuruzwa byose bisembuye. Muri icyo gihe, poroji igomba kuba nziza, nziza ku mazi cyangwa amata y'inzirakarengane, nta jata ifite isukari ifite umunyu. Igicuruzwa cyamagambo ya yogurt cyangwa gisembuye kigomba kuba abatishoboye, kamere. Niba ushaka kubiryoza mugitondo, urashobora kongeramo 1 TSP. Ubuki cyangwa imbuto, cyangwa kugira imbuto.
2. Ifunguro rya mugitondo ryamagi: Omelet hamwe nimboga + 1 igice cyumugati wose . Omelet ni isoko ya poroteyine n'ibinure, n'imboga n'umugati nisoko yo guhagarika karbone na fibre.
3. Ifunguro rya mu gitondo: Foromaje + imbuto cyangwa imbuto . Ni ngombwa ko foromaje ya cottage isanzwe, idafite isukari, urashobora kongeramo yogurt cyangwa amata kugirango bibe amazi menshi. Kandi urashobora kongeramo amazi ashyushye kandi uhita wihuta, noneho bizaba umwuka mwinshi kandi byoroshye. Hitamo iginure gito, bizaba bihagije kuri 5%. Imbuto zirashobora kongerwaho shyashya, zikonje cyangwa zaciwemo imbuto, kandi urashobora gusya imbuto muri blender hanyuma usuke cottage sosi.
Bane. Curd casserole kuva kumavuta make + amagi + pome yaciwe . Urashobora kongeramo isukari kuri casserole (ikiyiko cya dessert 1 g ya foromaje 500 g cyangwa gusimbuza isukari kuri stevia (1-2. Ibiyiko), urashobora kandi kongeramo 1 tsp. Ibisimba. Vanga ibintu byose no guteka muri microwave muminota 12-15. Urashobora kugaburira yogurt adafite ubupfura aho kuba cream cyangwa 10%.
bitanu. Sandwich : 1 Igice c'ingano zose cyangwa hamwe na bran umutsima + igice cya foromaje cyangwa inyama zatetse + ibice by'imboga (imyumbati, inyanya, icyatsi kibisi). Ariko ibiryo bya sandwicher ntibigomba kugaragara kenshi mumirire yawe. Ubu ni amahitamo ambulance mugihe ibura ryigihe, kandi ifunguro rya mugitondo rirashobora gukoreshwa bitarenze inshuro ebyiri mucyumweru.