Ọtụtụ ndị ọkachamara nke oge a abịawo na nchịkọta nke ọhụụ nke ndị mmadụ niile nwere - ọ bụghị iri nri mgbe elekere isii nke ụtụtụ, bụ ụgha. Ogologo oge nke ibu ọnụ , nke sitere na nri dị otú ahụ, na-eduga ná nrịanrịa ahụike na-adịghị mma. Ya mere, enyela onye iro nri nri, ebe ị ga-ebelata ihe ị chọrọ ịhọrọ ezi ntụziaka maka nri nri nri.
Nri maka nri abalị na-efu
Nri abalị kwesịrị ịbụ 20-30% nke uru bara uru nke nri zuru oke kwa ụbọchị. Dabere na ụdị nri ma ọ bụ usoro nkwụsịlata ọnwụ, ị nwere ike ịhọrọ protein ma ọ bụ protein-carbohydrate maka nri abalị. Maka protein, protein kacha baa uru bụ nri abalị, ntụziaka nke gụnyere anụ na azụ, nri mmiri, nsen, mmiri ara ehi na mmiri ara ehi.
Enwere ọtụtụ ntụziaka maka nri abalị bara ụba maka mgbatị ọnwụ nke dabeere na cheese cheese, nke dị na ya dị nnọọ obosara, site na nke ọma cheese na mkpụrụ osisi, herbs ma ọ bụ yogọt ka delicious casseroles.
Casserole site na cheese cheese na prunes
Efrata:
- obi cheese bụ obere abụba - 200 g;
- akwa ọcha - 1 ibe;
- prunes na-enweghị pips - 5-6 PC.
- nnu, shuga, mmanụ aṅụ - nụrụ ụtọ.
Nkwadebe
Prune igirigi, ọ nọdụrụ nnọọ ala kpọrọ nkụ. Chiiz nke ocha na-eri ihe ndi ocha. Tinye protein. A na-etinye ala cheese cheese ma na-etinye ya na oven dị tupu 180 degrees. Achicha maka minit 25-30.
Protein Pizza
Efrata:
- ọcha ọcha - 8 pcs.
- ọka wheat - 1 tbsp. ùkwù;
- grated obere kalori cheese (Parmesan) - 3 tbsp. ngwunye;
- Akwụkwọ nri (ma e wezụga poteto) na ngwa nri - nụrụ ụtọ.
Nkwadebe
Akwụkwọ nri (carrots, acha ọcha ma ọ bụ kabeeji kọlịflawa, kohlrabi) obụpde ma ọ bụ steamed. Ndị na-edozi ọkụ na-akụ na bran, ngwa nri na nnu. Ndị na-edozi na-agbanye ngwakọta n'ime efere ma tinye na ngwa ndakwa nri ma tinye okpomọkụ na ogo 600, oge ahụ bụ nkeji 5. N'elu ndị na-edozi ahụ a kụrụ agwọ na-etinye akwụkwọ nri sliced, fesaa ya na grated cheese n'elu.
Nri nri calorie obere ala nri maka ụkọ ọnwụ - okroshka na kefir
Efrata:
- ọkụ ọkụ fillet - 50 g;
- radish - 5-6 iberibe;
- cucumbers - 2 iberibe;
- akwa - 1 ibe;
- sie kọlịflawa - 100 g;
- garlic cloves, green onions and leafy elu;
- low-fat kefir.
Nkwadebe
Bee ihe a na-etinye n'ime obere cubes, belata akwụkwọ nri na mpekere. Wunye ngwakọta na kefir, nnu na mix. Ọ bụrụ na ịchọrọ, a pụrụ itinye tomato na otu nduku siere na nhazi, ma ọ bụ ekwesighi iji ihe oriri a maka nri abalị.