Muri firime ya Sergegraphy Gubanova Hariho firime nyinshi na TV, muriyo hiyongereyeho umukino ukora, imiterere yumubiri ni ngombwa cyane. Sergey ubwe yemera ko umurimo we umaze igihe kinini uhinduka igice cyingenzi mubuzima bwe.
Ndagerageza kujya muri salle byibuze gatatu mu cyumweru. Ariko ntiwumve, byose biterwa na gahunda y'akazi: Niba ingendo zo kurasa, ibiganiro bitandukanye mubindi mijyi, noneho ndi murugo ntabwo ari nkuko ubishaka. Icyo navuga kuri salle. Iyo muri Moscou, rwose nabuze amasomo. Nibyiza, niba igihe cyose ari kibi, noneho Jog mugitondo arimo gucamo. Cyane cyane ubu, mugihe gishyushye.
Kinherig Sergey Gubanova - Abantu Bagira ubutwari kandi bateguwe neza kumubiri
Ifoto: Ikadiri kuva murukurikirane "igipimo"
Usibye guhugura imbaraga kuri buri mugororwa, nkora Pilate. Benshi bemeza ko ari pisilate nkigice cya yoga bagasuzuma siporo kubagore. Ariko ukuri nuko abagabo bashobora no gusezerana. Mugihe cyo gukora imyitozo, imitsi yimbitse iragira ingaruka, mubyukuri itakozwe nubwo yaba ingufu za Aerobics no muri Grasm. Pilato anfasha gukomeza umubiri muri tonus, yigisha kumva imitsi yose no kugenzura umubiri wose.
Umuryango wa Sergey - isoko nyayo yo guhumekwa. Afite ubwami mu rugo. Umukinnyi afite abakobwa batatu beza: Karina, Angelina na Catherine
Ifoto: Instagram.com.
Rimwe na rimwe, imirire yanjye irarengana muburyo bukomeye. Hano ndafasha umutoza nkora. Nibyo, bibaho muri ibyo bihe mugihe uje muburyo bwihuse. Kurugero, mugukora amashusho. Indyo yanjye, bitewe numwaka, ntabwo ihinduka cyane. Nibyo, mugihe cyimbuto hari imbuto n'imbeho, ariko mu gihe cy'itumba, iyo wumva ko inyanya ridashoboka cyane ko inyanya atari inyanya, nibyiza kumukurinda kuruta kurya umusaruro wumusaruro. Ishingiro ryimirire yanjye ni ibicuruzwa bya poroteyine. Isukari, karubone yihuta, ibinure kandi ikaranze gerageza ukuyemo. Nibyiza, cyangwa byibuze byaciwe kugeza byibuze. Igabanye ubwawe muri kawa, nubwo ndabikunda. Proteine, nkuko ubizi, ifasha kurinda umubiri mu ijwi, ishinzwe imiterere y'uruhu n'umusatsi, bifasha kwiyubaka no kugumana imitsi, bishimangira sisitemu y'umubiri. Inyanja y'Ibyiza! Ibintu byose bigomba kuba biteganijwe, kandi ntibishoboka kurya muri poroteyine imwe.
Iyo nshaka rwose, urashobora gukora byose. Mu guhagarika amakuru yo gufata amashusho, nshobora kurya ibyo bita kubuza. Vuba aha, Khachapuri ntiyabitswe n'abakobwa be. Ariko ndagerageza gukomera mubuzima bwiza.
Sergey agerageza kwiga siporo inshuro eshatu mu cyumweru. Amasomo ya Pilatos aherutse kongewe kumahugurwa ya gakondo
Ifoto: Instagram.com.
Ibikubiyemo bya Sergey Gubanova
Ifunguro rya mu gitondo
Sinshobora kwiyumvisha umunsi wawe udafite oatmeal mugitondo cya mugitondo, aho ndimo guteka. Akenshi ni resept yicyongereza, hariho igikomapagaho, kandi gifatwa nkisahani nkuru. Mu Bwongereza, yateguwe mu binyampeke, ariko ndacyafata umukunzi ntabwo ateka vuba.
Resept: Ibikombe bine by'amazi, igikombe cya oatmeal, umunyu muke n'isukari, amata. Nzanye amazi mu gihira, suka inkongoro, ubudahwema. Nongeyeho umunyu kandi kugabanya umuriro kugeza byibuze. Ibaraza ryihariye kumuriro gahoro nibura iminota 30. Nongeyeho isukari n'amata kuri poroji yuzuye. Igikoni nk'iki kirashobora kubikwa muri firigo, kandi niba wumva ko mugitondo hatazabaho igihe cyo guteka, hanyuma ukigire ifunguro rya mugitondo kuva nimugoroba. Mugitondo, igikoma kigomba gufatwa muri firigo, ongeramo amazi ashyushye cyangwa amata, karaka hanyuma ushire muri microwave. Imbuto zihora ongeraho imbuto kuri baleine: mugitondo urashobora nigitoki, nubwo calorie yayo, bigenda cyane mugitondo. Na pome, kiwi, nectine.
Ifunguro rya nimugoroba
Ninde wavuze ko niba ari ugusuhuza, bivuze guhora ari bibi? Hariho ibyokurya bihebuje, nko kuroneka binini bifite imboga zatetse. Biryoshye. Ingirakamaro. No kwitegura ako kanya. Bikwiranye na sasita neza.
Resept: koza amafi, umva imbere n'amavuta yo hanze, gukata ibyatsi n'ibirungo. Fry kumyandikire ya prehete yiminota 10-15 kuruhande. Urusenda, inyanya, Zucchini yaciwe, gabanya amavuta n'ibimera, gukata kugeza igihe cyiteguye, uhora uhindukirira.
Ifunguro rya nimugoroba
Ibicuruzwa byinshi bya poroteyine ni amabere yinkoko. Niba nta mbaraga mubuzima busanzwe, urashobora gukora fillet yinkoko muri kefir. Kugusangira, amahitamo meza.
Resept: Kata 100 G Inkoko Zinkoko hanyuma uvange n'umunyu, Pepper, Icyatsi. Kuvanga ml 50 ya kefir, ml 50 y'amazi hanyuma usuke. Shyira byibuze amasaha atatu muri firigo. Noneho shyira ku isafuriya ishyushye hanyuma uzimye iminota itanu kuruhande.
Imyitozo ngororamubiri "ijana"
Agamije guteza imbere hagati no gutuza urutirigongo. Ihuza imyitozo yubuhumekero, ikomeza ikigo, kurambura amaguru n'ijosi, ndetse n'akazi ka gushimangirwa k'imitsi n'amaboko.
Imyitozo ngororamubiri "ijana"
Yamazaki
Kuryama inyuma, amaguru yunamye, imikindo irashobora gukurura. Ku mpumuro, uzamure urubanza, gukuramo imikindo hasi imbere, kugorora amaguru hejuru. Amazu arakanda hasi kandi arushijeho gukomera, ibyuma ntibikora ku gitambaro. Mu mwuka, subira kumwanya wambere.
1. Ibirenge bigororotse kandi byamanuwe kuri dogere 45 hejuru ya etage. Igihe kirekire umwuka no kunesha. Cress Hasi yasubiye hasi kubera guhagarika imitsi yitangazamakuru no gukurura inda!
2. Iyo amaguru arambuye imbere, hindura amaguru ku kirenge, ugatisunitse imbere, ukurura amasogisi wenyine.
3. Ubundi amaguru, kubirukana wenyine hasi cyangwa kuri dogere 45 kuri we, kuba mumwanya mugihe imitsi yabanyamakuru ibirimo, ibitugu hamwe na blades. Muri "ijana" Hariho ingendo zose z'amaguru n'amaboko mu njyana yo guhumeka ku mwanya w'iburyo bw'amazu (blade ntabwo ikora kuri etage, ijosi ntabwo ari hejuru).
4. Ongeraho gukubita amaboko agororotse, amafuti atanu kumuyaga muremure na batanu kumashusho maremare. Gukora izi ngendo, fata amazu muri voltage.