Ntibitangaje kubona umugani wa kera ugira uti: "Kurya ifunguro rya mu gitondo ubwanjye, ifunguro rya nimugoroba ryarerewe n'inshuti, kandi ifunguro rya nimugoroba riha umwanzi." Abirengagiza ifunguro rya mugitondo bahitamo ikawa ku kwiruka cyangwa kwanga rwose ibiryo, gutakaza byinshi. Gufata ibiryo byingirakamaro kandi biryoshye birashobora kudushinja imbaraga zumunsi wakazi uza uzaza kandi wemere bike kuruhuka kugirango urebe lebbon muri Instagram cyangwa amashusho yumuziki ukunda. Dutanga amahitamo menshi kubice byinshi:
Couscous hamwe nimbuto nimbuto zumye
Couscous - Ibinyampeke ku isi hose, wenda, amasahani y'ubwoko bwose ategura - kuva ashyushye, nka Pilas, ku buryo bworoheje no kurya. Ubusanzwe bikozwe mu ngano, ariko hari amahitamo ava mu muceri, ibigori, sayiri n'ibindi. Ikinyamino gikungahaye muri Vitamine Itsinda rya Vitamine B, Iron, POTAsisiyumu, PhoSphorus hamwe nibindi bintu byinshi. Igikoma cya cous ukusa nubundi buryo buryoshye kurigaburiwe oatmeal imwe. Muguhuza n'imbuto n'imbuto zumye, iyi ni ifunguro rya mugitondo rifite intungamubiri kandi ryingirakamaro, rizagutera mumasaha 3-4 ari imbere.
Resept: Gusunika mu isahani maremare ya garama zimbitse 50-70 yibinyampeke muburyo bwumutse, bingana na kimwe cya kabiri cya tank. Brew Couscous uteka amazi abira, atwikira isahani umupfundikizo hanyuma usige iminota 5 - muriki gihe coupe paupe yitegura. Mu kintu cyihariye, shyira hamwe nimbuto nimbuto zumye kuburyohe bwawe. Turagugira inama yo guhitamo Hazelnut, almonde na Kuragu. Mubasuke kandi uteka amazi abira hanyuma usige iminota 5 - bazasukurwa n'umukungugu n'umwanda, biroroshye. Kuramo amazi arenze ku isahani hamwe na couscous, koza imbuto n'imbuto zumye, ukabica hamwe nibice bito, ongeraho couscus. Kubiryo biryoshye turagira inama Gushyira ikiyiko 1-2 cyubuki. YITEGUYE!
Couscous - Ubundi buryo bwiza bwo kunarwa bisanzwe
Ifoto: PilixAByay.com.
Toast hamwe na avoka na pashota
Avoka - Ububiko bwa Vitamine na Omega-3 Amavuta, mu mbububyo bose bafite nka 20, tekereza gusa! Gukoresha avoka buri gihe mubiryo bigira uruhare mugutezimbere ubuziranenge bwuruhu, umusatsi n'imisumari. Igishimishije, imbuto zirashobora kuribwa haba muburyo nyatsi no gusya cyangwa gutekwa. Abatetsi ba resitora akenshi barimo kubamo salade n'ibiryo. Mugihe ugura, hitamo avoka yoroshye, aho inzira iguma iyo urutoki rukandamijwe, ariko impera yinda ntigomba kuba umukara, yerekana ibicuruzwa byangiritse. Igice cya kabiri cya resept ntabwo ari ingirakamaro - amagi akungahaye kuri poroteyine namavuta yingirakamaro, ikubiyemo calcium, ashinzwe igihome cyamagufwa name amagufa namenyo. Guhuza n'umugati wose, iyi ni uburyo bwiza bwo kurya ifunguro rya mugitondo buzakomeza ishusho yawe.
Resept: Fata ibice 2 byumugati hanyuma urutoki muri toaster cyangwa kumasafuriya yumye. Muri iki gihe, gabanya avoka mo kabiri, shaka igufwa n'ikiyiko, kura ibikubiye mu sahani. Fork, frow avoka inyama, ongeraho umunyu na papper kugirango uryohe. Ku mugati utontoma, ushyire avoka ku buryo bworoshye. Shyira isafuriya, ongeraho ibitonyanga byamavuta. Ibirungo amagi abiri: Fory kuri leta kugeza poroteyine iracukuwe, ariko umuhondo uzaguma woroshye. Witonze Shovel "picker" amagi hanyuma uhindukire kurundi ruhande, tegereza amasegonda 10 - Proteine kuruhande rwinyuma izaza, ariko umuhondo uzakomeza kumazi. Shira amagi yatsindiye hejuru ya avoka, umunyu kugirango uryohe. Kurya ibiryo, guca ku gice cya toast, no kurekura cyane muri umuhondo.
Abatetsi ba resitora Urukundo Avoka Kumurongo
Ifoto: PilixAByay.com.
Panmeal pancake hamwe na shokora hamwe na sosi
Kuva ku muboro wa oat urashobora kwitegura ntabwo ari poroji gusa, wari ubizi? Birakwiye kugerageza ibiryo bya oatmeal kugirango bidahungabana. Umuboro ukize muri vitamine itsinda a na b, fosiforusi, calcium na acide folike - kuba ingirakamaro kuburyo bifite akamaro kubuzima bwumugore, cyane cyane imiterere yimyororokere. Muguhuza nibikomoka ku mata, ibinyabuzima - ibinyampeke - isahani yuzuye-yabonetse mugitondo cya mugitondo. Niba wongeyeho imbuto n'imbuto, urashobora igice cyumunsi kugirango wibagirwe ibyiyumvo byinzara. Kubisubizo, hitamo Oatmeal, itegurwa muminota 7-10 - ntabwo itunganijwe na Steam, nkibishusho byihuse, ariko ntabwo bikomeye cyane kubifu, ariko ntabwo bikomeye cyane kubifu, ariko ntabwo bitangaje kugirango igifu, nkibice bya poroge ugomba guteka Iminota 20.
Resept: Shyira isafuriya, ongeraho ibitonyanga byamavuta. Muri plaque yimbitse, suka garama 50-70 ya oatmeal muburyo bwumutse. Kumena amagi 1 ya 1 cyangwa c-2 mu isahani 1. Fork, kangura imvange kugeza igihe oatmeal "kurohama" mu cyi ngo. Ku isafuriya yashizwemo, isuka ibiri mu isahani, yashinze panake yoroshye kuri fok. Fata ibice byinshi bya shokora, ubishyire hejuru ya panda kandi "gutwikira" oatmeal. Fry pancake kumpande zombi kugeza kumabara ya zahabu, hafi iminota 2-3 kuruhande. Mu kintu cyihariye, vanga ibiyiko 4-5 gikoza amavuta hamwe nibiyiko 2-3 bya jam kugirango uryohe. Nkibindi bindi byakajwe, foromaje yoroshye cyangwa yogurt karemano izakwirakwira, jam irashobora gusimburwa na jam cyangwa imbuto zishya. Pancake yarangije pancake yashyize isahani iringaniye hanyuma ukate mumikino mito. Kora igice cya pancake hanyuma ukore poppy muri sosi, hanyuma urye. Ibyishimo byemejwe!
Oatmeal - Vitamine Core
Ifoto: PilixAByay.com.
Kandi kandi ifunguro ryiza Granola hamwe na foromaje yoroshye kandi imbuto nshya na Omelet hamwe na salade yimboga no mu gitarama gishya Yuzuyemo isosi ya balsamic n'indimu.
Grangele hamwe na foromaje ya cottage irashobora gutegurwa muburyo bwiza kumunota
Ifoto: PilixAByay.com.