Cocktail Mediterranean, okanye Ukutya Aphrodite: ncomo

Ufuna ukufumana inani neyi, ngaphandle kokuzenzakalisa impilo yabo? Emva koko uya kuthetha ukutya ka Aphrodite. Libizwa ngokuba lweMeditera. inkcazelo eneenkcukacha yokutya (iimenyu, izindululo, iziphumo) uya kufumana kweli nqaku.

ulwazi jikelele

Isiseko yokudla iMeditera ezi kwaselwandle, amakhono intlanzi, iziqhamo kunye nemifuno, ezahlukeneyo iziqholo kunye newayini ebomvu. Pasta kunye nesonka kufuneka zenziwe kuphela durum ingqolowa. Kunzima ukucinga ukuba Southerners menu ngaphandle ibhokhwe itshizi, inyama, okuziinkozo kunye neemveliso zobisi. Kashi zisetyenziswa kuphela isidlo sakusasa. Meat ephantsi-fat iintlobo baya indawo intlanzi, iyabiliswa. Ngokutsho zokudla, indlela kwisondlo ichanekile. Ngapha koko, wekhabohayidreyiti wendele ngcono kusasa. Kunye neeproteni abangena umzimba xa usebenzisa intlanzi, inyama kakhulu bondle kunathi.

Asingabo bonke uyakwazi oko ukutya ka-Aphrodite. Yebhokhwe itshizi kunye cucumber - kungundoqo, kodwa hayi iimveliso kuphela kusetyenziswa. Kungenjalo, ukudla kube esingangqinelaniyo kwaye ungabangela ukwenzakala.

Nayiphi nutritionist uza kukuxelela ukuba sakusasa kufuneka ashinyeneyo. Ukhetho best - ukupheka rice okanye isidudu. Ukongezelela, ungenza isaladi, ulitshize kunye namafutha omnquma.

Ukuze bafumane isidlo sasemini, qiniseka ukuba ukulungiselela intlanzi okanye intlanzi. Xa ukudla kubaluleke kakhulu ukuba umzimba ufumana iivithamini zamaqela ezahlukeneyo, iiprotheni kunye neeminerali. Konke oku nje ifumaneka iintlanzi, nokhula lwaselwandle kunye Shrimp. Njengoko isidlo icala oluhambelana yathamba ngokugqibeleleyo okanye kuphekwe iyabiliswa imifuno.

Ngokungafaniyo nezinye yokudla, apho inokuba undershot. Ndidle iqhekeza lesonka samasi okanye ezinye iziqhamo. Ukusuka iziselo nga iyogurt (ezinomthamo ngamanqatha-1%), juice iziqhamo, kunye iyogurt.

Ekubeni isidlo angafanele kulibazisa kakhulu. Zama ukutya iiyure 3-4 phambi lokulala. Oku kufuneka ukuba ibe yinto lula. Umzekelo, isaladi yemifuno namafutha omnquma okanye intwana yentlanzi ebilisiweyo. Unako ngayo ngokwakho ukuba iglasi yewayini elungileyo.

izimiso nokudla

Aphrodite ukudla kusekelwe kumgaqo le yephiramidi yokutya, noseko kuzo carbohydrate ezintsonkothileyo. Kwinqanaba elilandelayo ibekwe ekutyeni leeprothini-rich. Yaye kanye phezulu iphiramidi ezi carbohydrate kunye namafutha.

Yokudla lweMeditera lunikiwe ekutyeni, umzimba kuzisa iingenelo ezininzi:

• Oku kukhokelela uxinzelelo lwegazi eqhelekileyo;
• It ithintela uphuhliso izifo colorectal, intliziyo kunye nezinye izigqeba;
• It onesiphumo antioxidant;
• kuphucula umgangatho wobomi.

Aphrodite ekudleni kwabo ibhokhwe sisi cucumber

Kungxamisekile ukuba kutshabalale 2-3 wayedla? Kulula. Siza kukunika enye iinguqulelo uthandwayo yokudla lweMeditera.

Ngoko nangoko emva uvuka usele iglasi yamanzi kunye ukulicudisa yejusi yelamuni kuyo. Emva kangangesiqingatha seyure uyakwazi ungadli iziqhamo.

Ngokupheka isidlo sakusasa. Nomnikelo kakhulu esifanele ikofu. Ngoku izitya ukukhetha ukusuka: granola, oatmeal phezu kwamanzi benezijungqe iziqhamo okanye isaladi eluhlaza kunye amaqanda izagwityi.

Emini sidle imifuno fresh (kukhethwa yemixoxozi), iyogurt usele iglasi isiselo okanye yetumato.

Kuba sasemini ungenza isaladi kunye amakhowa kunye imifuno, itshizi okanye isuphu asparagus, iimveliso zaselwandle kunye yokupheka yemifuno okanye intlanzi iyabiliswa.

Uzibhale, uvumelekile ukuba adle yemixoxozi entsha, iqhekeza lesonka samasi, 100 grams zeenkukhu eziphekiweyo okanye intlanzi.

Tyelwa ngokungqongqo ukudla okunjalo ngeveki, unako ahlukane 2-3 wayedla.

Ukudla Aphrodite: menu iintsuku 7

ngoMvulo

• Breakfast kufuneka luqulathe igama elinye apile, iipleyiti okanye kukubola cereal grain kongezwe 150 grams ye iyogurt.
• Ukuze bafumane isidlo sasemini, uwose 100 g imifuno imifuno eziko. Ukukhetha ukubilisa 150g iintlanzi. Ukuvunyelwa ukuba usele iglasi yewayini elibomvu.
• Xa ulungiselela isaladi isidlo semifuno ukukhanya (300 g). Sitya isibini lamaqhosha samasi. Sela tea green ngaphandle iswekile.

ngoLwesibili

• Kusasa upheke cereal nobisi (100-150 g). Thatha isilayi sesonka esibizwa ngokuba uze ubeke isiqwenga obhityileyo etshizi. Sihlambe phantsi iti eluhlaza.
• Lunch luya kubandakanya 100 grams ye irayisi kunye lettuce olulungiswe amaqanda kunye setumato fresh. Njengoko agcwalisa sebenzisa ioli kuphela yomnquma. Njengoko kuphola, unako ukufikelela iglasi yewayini.
• Kuba isidlo, sidle iintlanzi, nowezonkana ezisicaba ezingenagwele, nokuba liziko lezonka, afefe imifuno. Akukho ngaphezulu kwama-250 g Selani iti eluhlaza.

ngoLwesithathu

• Sasekuseni ukwenza isaladi 150g iziqhamo. Uyakwazi usele iglasi juice, iyogurt okanye kefir.
• Lunch iya kuba ashinyeneyo ngokwaneleyo. isaladi Cooking imifuno (100 g) kunye pasta ingqolowa (100 g), iimveliso zaselwandle (100 g). I oil womnquma ufanelekileyo ukugcwaliswa. Sela iglasi yewayini.
• Dinner luya kubandakanya 250 grams zenyama ibhityile, iyabiliswa okanye zosiwe yemiNquma. Sela ikomityi yeti eluhlaza.

ngoLwesine

• Kusasa esikutyayo isaladi yemifuno, amafutha omnquma, kwakunye iqebengwana nezijungqe inyama ndayame (50-60 g). Ukususela iziselo ukuba iti eluhlaza kuphela.
• Xa ulungiselela isidlo izitya zilandelayo: squid esibhakiweyo (200 g) kunye laminaria isaladi (100 g). Sela iglasi yewayini.
• Sitya isidlo kwi 200 g zerayisi, siti kunye nobulawu. Selani tea eluhlaza.

ngoLwesihlanu

• Sipheka i omelet sakusasa amaqanda amabini kongezwe iitumato ezinqunqiweyo. Nomla- tea ezesintu.
• Lunch iya kuba yepasta ingqolowa (100 g) kanye pair lamaqhosha samasi. Uyakwazi usele iglasi yewayini.
• Dinner kuya kuba lula. Sitya imifuno iyabiliswa (100 g) kunye neelentile (100 g). Sela ikomityi yeti eluhlaza.

ngoMgqibelo

• Sasekuseni ukupheka isidudu ubisi okanye incindi. Sitya iziqhamo ethile (umzekelo, grapefruit okanye orange). Njengoko kuphola, ungakwazi incindi.
• Lunch iquka isophu yemifuno (200 g) kunye lettuce kunye nentlanzi (100 ubuninzi g). Sela iglasi yewayini.
• Kuba isidlo ulungiselela iintlanzi zolwandle (200 g) e kwisibini. Ukwenza imifuno isaladi (100 g). Selani tea eluhlaza.

Sunday

• In kwethumba kusasa ebilisiweyo nzima amaqanda amabini. Uyakwazi ndidle iqhekeza lesonka ingqolowa kunye maleko ubhityileyo samasi. Sela ikomityi yeti eluhlaza.
• Lunch iya kuba isaladi yemifuno (200 g) imifuno kwaba zinqunqwe negalika kunye nerayisi okuphekiweyo (100 g).
• Kuba isidlo silungiselela imifuno iyabiliswa (100 g) uwose 100 g inyama yenkuku. Selani tea eluhlaza.

Enye inguqulelo ye ekutyeni

Ezinjalo iindlela ngokukhawuleza Ukwehla kobunzima babhenela Dzhuliya Roberts, Pizza kunye nezinye iinkwenkwezi. Enyanisweni, le ntlanzi ukutya iintsuku ezintathu ukunciphisa umzimba. Imenyu ibukeka njani. Nangona oku ukutya Aphrodite odidi, ibhokhwe sisi cucumber basetyenziswa apha.

inombolo Usuku 1

• Kwasekuseni luquka: iziqhamo (mai, grapefruit, nomrharnate), iqanda nzima-abilayo kunye juice iziqhamo ngaphandle iswekile.
• Kuba sasemini ukuba sikulungisele umhluzi yemifuno. Kwakhona ukubhaka 250 g intlanzi kwaye wenze isaladi of yemixoxozi, iminqathe kunye nemifuno.
• Emini ukuba usele iglasi-1% kefir udle isiqhamo ethile.
• Kuba isidlo thina badla isityu yemifuno kwakunye 200 g ezisezantsi-fat cottage sisi. Selani tea eluhlaza.

inombolo Usuku 2

• Sakusasa ukupheka isidudu. Sela iglasi yejusi iziqhamo.
• Lunch iya kuba isophu yemifuno kwi umhluzi intlanzi, isaladi yemifuno kwakunye iglasi yejusi.
• Emini ti kutya 200 iigram samasi yebhokhwe kunye basele ikomityi yeti eluhlaza.
• iiyure ezi-4 phambi ukulala sidle nayiphi iziqhamo kunye nemifuno, nowezonkana ezisicaba ezingenagwele, eziko. Njengoko kuphola, ungakwazi iyogurt kuphela.

inombolo Usuku 3

• Breakfast luquka iziqhamo, ikomityi yeti eluhlaza omnye iqanda ebilisiweyo.
• Kuba sasemini silungiselela isophu yemifuno. Uyakwazi ndidle iqhekeza lesonka samasi yebhokhwe. Selani tea eluhlaza.
• thina sidle emini na iziqhamo. Usele iglasi kefir.
• Ngelo isidlo iya kuba iintlanzi ezimbalwa, 100 grams ye irayisi kunye imifuno ngobukhulu, isaladi yemifuno kwakunye iglasi juice iziqhamo.

Xa ukudla iintsuku ezintathu, ungenza ube ngcono kwi 2-3 kg.

Indlela banciphe Anastasia Stotskaya

Ukudla Aphrodite watsala abadlali abaninzi Hollywood (Monike Beluchchi Nicole Kidman njalo njalo). Sazama ngqondweni yokudla xhaxhe kunye neenkwenkwezi zokucwangcisa Russian ishishini. Umzekelo okuphawuleka Anastasia Stotskaya. Nje kwenyanga wakwazi ukuba ukuphosa wayedla-12. Wahlala phezu ukutya, ebonelela ukusetyenziswa yebhokhwe sisi cucumber fresh. Singer emehlweni kunye yoko, kodwa kwixesha elizayo iza ukuphinda yokudla. Ngenxa yokuba kungekudala kakhulu ukuqala sokudubula ividiyo ingoma yakhe entsha.

Ukusebenza ekutyeni iMeditera

Iziphumo inguwo ezichazwe ngasentla, mihle ngokwenene. In nje ngeveki, ungafumana azisusi 3-4 eekhilogram. Kodwa ukuba umzimba likhulu kakhulu, ithemba kuba iziphumo ekhawulezayo ayikho imfuneko. Ukwandisa ukusebenza ziingcali yokutya yaleza ukudlala imidlalo okanye ukwenza imithambo ekhaya.

Reviews ezilahlekileyo ubunzima

Ukuba Ndizama ukucinga kwizidlo Mediterranean? Izimvo amantombazana, unamathele kwixesha elithile, kuya kuvumela ukwenza isigqibo esisiso. Le ndlela ukulahleka kobunzima kwakholeka uninzi lwabafazi. Bathi kuphela esinqeni ngeveki kunye esinqeni ziye zasinciphisa, kunye nempilo ngokubanzi kuphuculwe. ezingakhiyo ambalwa. Bakhalaza malunga Girl ubunzima imali. Kodwa ke banetyala kuba awukwazi kakhulu nga kwandisa inani caloric yokudla ugqityiwe.

isiphelo

Aphrodite ukudla okufanelekileyo kwabo abafuni ukuba ichume yaye uyabathanda ezahlukeneyo ekutyeni. Iimveliso eziphambili (imifuno, itshizi kunye nentlanzi) unako kuphekwa izitya ezininzi esempilweni. Eyona nto ibalulekileyo - ukujonga umlinganiselo ngexesha ukutya, kwabe emva kwazo. Sininqwenelela impumelelo kumzabalazo umzimba ezibhityileyo!