Inyandiko igizwe n'iminsi 48, aho ikwiye kwirinda ibicuruzwa byinyamanswa (inyama, amafi, amata n'amata yamata yamata). Hariho kandi iminsi yo kurya byanze rwose - iyi niyo minsi yambere kandi yanyuma yinyandiko ikomeye. Hariho iminsi ushobora kurya ibiryo bibi gusa (imbuto, imboga, imbuto zitabarika) - Iyi minsi yitwa ibiryo byibanze (cyangwa byumye), haracyari iminsi aho bimaze igihe Urashobora guteka hamwe nayo.
Iminsi yose isimburana hagati yabo binyuze muri imwe (usibye guteka kumavuta). Ku minsi y'icyumweru, birashoboka guteka ibiryo nta peteroli no kugaburira kuri sisitemu y'ibiryo mbisi, muri wikendi - ibiryo ku mavuta. Birakwiye ko tumenya ko hari iminsi 3, aho ibyokurya n'amafi n'ikirahure cya divayi byemewe - 20, 24, 25 Mata. Kalendari zimwe zemerera ibirahuri muri buri wikendi, buriwese ahitamo hano. None ni ibihe bicuruzwa bisanzwe bisanzwe bidashobora no kubasimbuza?
Amagi . Muri resept × 1, igi rirashobora gusimburwa na 1/4 ibikombe bya pome ya pome, imbuto ya flax (ibihangano bya 1. L. L. L. Flour TBSP. L. Amazi).
Gusimbuza intanga egg kuri pome ya pome, imbuto za flax cyangwa ifu ya pea
Ifoto: Ibisobanuro.com.
Bombo na perfectionery . Niba ubiteteka kuri margarine, nturimo harimo ibikomoka ku mata n'amagi, hari ibyokurya. Kurugero, umutsima wigitoki hamwe nimbuto nimbuto zumye zirashobora gutegurwa hamwe na plassite yagi. Haba ukugerageza gusimbuza ibimera ku mwana wibirayi muri tetrapaks - borohewe kubajyana. Gukora uburyo, ukata imbuto n'imbuto zumye - Hariho vitamine nyinshi muri zo.
Ifi . Usibye iminsi itatu mu mpera za Mata, amafi ntashoboka. Birakenewe kubisimbuza kutabona kubura Omega-3 Ibinure na Acide Alpha Linule. Ongeramo imbuto, imbuto, amavuta yimboga mumirire, Bruxelles, Epinari, Salade.
Inyama . Amahitamo yoroshye ni inyama nziza. Irashobora gutekwa mu isosi, kuryoherwa ntutandukaniye ninyama zisanzwe zinyamanswa. Nanone, poroteyine nyinshi ikubiye mu bishyimbo, Tofu, imbuto, ifu ya poroteyine ku mbuto.
Muri tofu ikubiyemo poroteyine nyinshi
Ifoto: Ibisobanuro.com.
Amavuta . Mu guteka ushobora gukoresha amavuta ya vegan, pome, yogurt nta mata, amavuta ya cocout, coconut yogurt, amavuta ya elacut, amavuta ya walnut, bacchanas na puyer muri avoka. Hamwe no gukaranga amavuta ya Cream, urashobora gukoresha olive, amavuta ya cocout, umukara wimboga cyangwa amavuta ya avoka.
Umugati wera . Simbuza umugati dutanga inama kumugati cyangwa fluxes. Bamwe basimbuza imigati ku kibabi cya ice ice, niba, urugero, burger ya vegan yateguwe.
Ibicuruzwa by'amata . Ibikomoka ku mata bifite ubundi buryo bwimboga - umubare munini wa yogurt, foromaje kandi nziza na rodes zihagarariwe mububiko bwububiko. Gusa ikintu kidashobora gusimburwa ni foromaje.
Inzoga . Niba ukunda uburyohe bwibi inzoga, kugura ubundi buryo bwo kunywa ibinyobwa - ntubatandukanye kuryoha no kunuka.