Paramanawa tohutohu whai hua, me ngā kōwhiringa

parakuihi Full - te mahi noa o te taunaha a te tinana mo te ra katoa. Otiia e kore e tokomaha whai wā ki te kai parakuihi no o te mahi kikī e pēhia pā te tukanga mahi: haamata te puku ki te wiriwiri, a ka hanga te mana'o o te matekai pau kai paraurehe. Paramanawa, hauora, me te reka - ko tenei te mea e taea te ora i pohokore i mahi. Kei raro he kai taiepa ki huaora me ngā ōpapa e taea te whakamahi rite te paramanawa kahore he ki te manukanuka te ahua o te taimaha i te taikaha.

He aha te momo o te kai e kore e whakamahi rite te paramanawa

Tītipi, rohi, hotdogs, shawarma me pākī - kai kino whakaaro katoa e ai te mōmonatanga me te hauora raruraru. Kei roto ratou moni nui o te ngako me te warowaihā, i tomo te tinana, meinga nga tukanga o ngā pūtau ngako, i muri ai taonga taimaha, ngakau me mate iaia.

paramanawa whai hua i kia mahi:

• Whakatairanga nakunaku noa.
• Akona te pūngao tangata mo te ra katoa.
• Hei whakamakona i te matekai.
• Kia iti-pūngoi.

Ehara i te mea e tika ana ki te tino ngaro i roto i te ngako paramanawa me warowaihā, anake te huru - me waiho ratou tika.

tīhi pahī

Tenei hua waiu rewena - he hauora, paramanawa reka. Kei a ia ko te casein pūmua, hohoro riro e te tinana. Konupūmā roto i te pata, he pānga painga i runga i te wheua kikokiko, solidifying me te kai ia ratou.

Nā ki te meka i roto i tīhi pahī roto ngako kararehe, kei te whakaaro te reira i te hua kai. Kahore he take ki te hoko tīhi pahī, pata tīhi - maha i roto i a ratou whai hua, e whakakapia ngako waiu tika e iti-kounga huawhenua (nikau, te hinu rapeseed), meinga tokopā.

Undershot, whai hua me te kai kia ngā pata i roto i ngā ki huawhenua, hua otaota ranei. Calories 100 karamu o te tīhi pahī ngako ko 230-240 kcal.

taro

crispbreads reka Ko te rerekē pai ki te taro, me pihikete. Pūngoi to ratou tata te taua rite taro, engari tonu, ko te reira nui atu whai hua. Hohoro makona koutou matekai, e kore e kino te reira hauora, te āwhina taro. he pakeke Whaihua paramanawa ki whakaaro kahore tenei hua, tito nei o te muka kai, waikawa amino, muka, huaora me ngā ōpapa.

A, no te kōwhiri i ngā parāoa, kia āta whakaaro koe i te mōkihi, pera ētahi o ngā kaihanga i te ahua o te hua whai hua te tikanga hokona pihikete parai, nui whakarehu ki kakara, me te korotutu. Ko te taro tino whai hua e:

• Multizernovye (pūngoi - 300-350 kcal ia 100 karamu).
• Witi me te Buckwheat (250-280 kcal ia 100 karamu).
• witi katoa (280 kcal ia 100 karamu).

Ki te reira i roto i te hanganga o ngā parāoa paraoa, rewena, pata mātiarīni ranei, na te hoko e kore he utu reira he hua taua, no te mea e kore e kawea ki te whakamahi o te reira i roto i te kai i tetahi pai.

muesli

Paramanawa, hauora, me te kai - he ranunga o nati, pata, me te hua maroke. Ka taea te ki tonu muesli ki te wai mania, waiu, kefir, miraka pē, wai i tenei hua e kore e riro kino. Kei roto pata Kounga purapura katoa, etahi momo o nati, me hua maroke.

E tano ia tapao e kore kia tito o pata ki te ihirangi huka tiketike (hua ki te honi pīnati ngingilá) nga paramanawa painga mō te ngaro taimaha. Hoki e kore tūtohutia hoki te whakamahi hei whakakī houtia wai, kirīmi taimaha, me te kirīmi kawa. Ko te toharite calorific 100 g - 360 kcal.

kefir

Ko tētahi atu hua waiu, i roto i kore ara hoki iho ki te pata. tauturu Whakamahi o te miraka ki te whakakore i tāoke i te tinana, te whakakaha i te taiepa oko. Inu e horoia ana te whēkau, kua he ngā wāhine, pai tape'ai hiahia.

Pūngoi 100 go o miraka pē ko tino ti'aturi i runga i tona ihirangi ngako:

• 1 me 1.5% - i 40 ki te 45 kcal.
• ngako iti - 30 Calories.
• miraka pē Homemade - 60 ki te 70 kcal.
• 2 me 2.5% - i 50 ki te 55 kcal.
• 3.2% - 56 kcal.

Tei runga i te kaiwhakanao, me kia rerekē te hua pūngoi feedstock.

hua whai hua mo te paramanawa: hua me te hua maroke

Iwi e matakitaki ana ratou taimaha, tohunga tūtohu kai hua me hua, me te hua maroke. Ko ētahi o ēnei:

• Piki (56 kcal / 100 g). E tauturu te reira te whawhai mōmona, faarahi te mahi tiaki o te tinana.
• Apples (52 kcal / 100 g). Hua taonga i roto i te muka, e whakapiki i nakunaku me huaora me waikawa organic.
• Panana (89 kcal / 100 g). Panana Ko te puna o te kai mo roto i nga uaua 20% o te whakaritenga o ia rā o te huaora o rōpū B, me te huaora C.
• Pineapples (50 kcal / 100 g). Oku i ai e he taonga bromelain, whakatairanga absorption tere o pūmua.
• Kuraga (241 kcal / 100 g). Ahakoa te pūngoi tiketike, he āperekoti maroke whai hua hua maroke. e tūtohu ana ki te whakamahi hoki te iwi ki te mate huka. Matū ngā i roto i tona hanganga, e nekehia atu i te tinana o te cholesterol i te taikaha, i whakapiki i te mahi o te ngakau, me te toto oko.
• Cherry (50 kcal / 100 g). Kai hua stabilizes te whekau.
• Blackcurrant (56 kcal / 100 g). hua Black taonga i roto i te huaora C, te whakamahi i currants rite te paramanawa whakarei ake te mate.

Ka taea te rerekē rerekē paramanawa whai hua rite hiahiatia taea te ngā hua rite hou ki hua, me te maroke. Nati tapiritia i roto i te huamata hua, tukua ki te makona tere matekai.

huawhenua

Hou huawhenua kaupeka, e rua rite te rihi motuhake rite te huamata, tino mō te paramanawa ranei. E ratou he ihirangi pūngoi iti, e hua i roto i te muka me te huaora. Me tūao tangata tahua tika ngā paramanawa huawhenua whai hua.

Hoki mate taimaha me te whakapai ake hauora tūtohu te ki te whakamahi i te huawhenua e whai ake nei:

• Yam (86 kcal / 100 g).
• Broccoli (34 kcal / 100 g).
• kāpeti White (25 kcal / 100 g).
• Tōmato (18 kcal / 100 g).
• Eggplant (25 kcal / 100 g).
• Kukama (16 kcal / 100 g).
• Rarihi (19 kcal / 100 g).
• Rarihi (32 kcal / 100 g).
• Kāroti (41 kcal / 100 g).
• Pepa (20 kcal / 100 g).

Fakataha ki huawhenua kia tetahi greens. Pāhiri, te kumine, cilantro - he taonga i roto i antioxidants me te huaora katoa o ratou, o ratou te whakamahi whakapiki i te kiri, makawe, whao, kua he pānga whakahou i runga i te tinana.

tohutao

Mini-kai, huamata marama me rihi wera e ngāwari ki te faaineine, he mooni ratou i roto i te mea o meneti. paramanawa Whaihua, kua whakarārangitia tohutao i raro, ka taea e koe te tunu i te mahi i te tina, me te kāinga.

Ko te arai anake - kia anake kia whakamahia nga hua hou, e kore e taea te tāpiri fatty whakakī.

Taro ki te tīhi kirīmi

Hoki te faaineineraa o-ngako iti paramanawa tīhi hiahia, parāoa witi katoa, me otaota (te pāhiri, chives me karika). Tīhi ranunga ki greens, horahia ngä rite i runga i te taro.

I roto i tenei tohutaka, ka taea e koe te huri i te wāhanga me te whakamōhio kai hou. Ki te tāpiri koe i te tīhi pahī ki tōmato tapatapahi me te pepa, ka whiwhi paramanawa noa tastier.

Hanewiti ki heihei

Paramanawa, hauora, me te kai - he hanawiti o te witi taro ki huawhenua, me te uma heihei kohuatia. Meat he pai ki te faaineine i roto i mua i mua i te haere ki te mahi. 2 nga wahi iti o te taro ki te hoatu tapatapahi, hoatu o poro o te kūkamo, he tote iti te tokorua, me tauhiuhi ki te otaota. Ki te hiahiatia, e taea te mahana hanewiti i roto i te oumu ngaruiti.

pāreti Tere

He ngāwari ki te faaineine i oat Buckwheat ranei tawerewere. Kati te reira ki te ringihia ratou ki te kapu, ringihia te wai kohua, a i muri i te meneti torutoru te paramanawa oti rite reka, he pai, me te tōtika. Ka taea e te pāreti tāpiri hua, nati me hua maroke, me te he wahi o te pata tūturu.

Kaua e hoko pāreti tākai kai nohopuku, no te mea he reira maha ki te whakapai ake i te reka me te hua te ora papa tāpiri ratou emulsifiers, stabilizers, flavorings me colorings.

Huamata "Spring"

No te faaineine i te kai, ka hiahia:

• 1 kūkamo.
• kāpeti î - 50 g
• Hawhe o kāreti katoa (pai taitamariki).
• aniana Green.
• hinu oriwa mō te tauiraa.
• Tote ki te pangia e.

Kukama tapahia ki takai, kāreti pae kupenga, uru te kāpeti katoa, tāpiri i te riki, he hinu, he iti, me te tote.

Hanewiti ki ika

Hoki hanewiti pai ki te whakamahi i ika te hinu-taonga hāmana, hāmana taraute ranei. hoatu awhi ika i runga i te rai taro, me te waiho i runga i te tihi o te rētihi kūkamo ranei poro. he rite Tere, reka, me te taonga paramanawa.

Cocktail o te miraka me te panana

I te kāinga, me te i te mahi rite te paramanawa marama taea e 'aonga ki te whakamahi i te cocktail i runga i te pūtake o te kefir. Ko te tino ohie te inu: poro panana kua whakanohoia i roto i te whakaata, ka kurua te Pūhanumi, ka tāpiri ratou ki te karaihe o te miraka pē ngako-iti, me te pūkoro o te hinamona. Katoa ata i konatunatua.

I mahi, i roto i to koutou break tina, ka taea e koe Maha i te panana ki te marau he koko ranei me te uru ki te miraka. Ōritetanga ka whakamahara miraka pē. E kore te mea e tika ana te cocktail ki te tāpiri i te huka - e tika ana ki te reka o te inu panana penupenu ka kia paku reka.

huamata hua

Ka taea e koe te ngā ahua o hua tetahi, e rua hou, me te maroke.

āperekoti maroke horoi me minita tapatapahia. Apple kiri, tapahia ki takai a uru ki āperekoti maroke, tāpiri kāreti waruwaru. Huamata kakahu ki te miraka tūturu ngako-iti kirīmi kawa ranei.

E rua panana nui tapahia ki poraka iti, ngā ki piki tapatapahi, ka ringihia he hawhe kapu o te miraka. Piki hoatu te hā rihi, me te kakara o te Te Tai Rāwhiti.

granola kāinga

Ko nui hauora me tastier atu hokona taonga granola kāinga.

Rārangi o kai:

• Oatmeal - 1 kapu.
• totokore Buckwheat - 1 kapu.
• Panana - 1 pc.
• Apple - 1 pc.
• nati tapatapahi (aramona, wōnati) - 100 g
• Tapatapahi hua maroke (āperekoti, piki, karepe ranei maha) - 100 g
• Paināporo maroke (hua candied) - 50 g

Apple pae kupenga, panana Rakei ki te marau. ranunga Fruit i roto i te peihana ki te hua maroke, hua candied, nati, Buckwheat me tawerewere Hercules. Kei te ata te ranunga hua totoro o koutou ringa. Na ka takoto tunu te pepa tunutunu, me te tuu i te reira i runga i te apa totokore kaua e nui ake 1.5 henimita. Kuhua i roto i te oumu, me te tunu i ¹⁸⁰ ° C tae noa te Palauningí runga. I roto i tenei take, i roto i te rihi kia ngawari, me te paku mākū. patahua Rite, i he wera ano ratou, tapahia ki te maha nga wahi.

Ka rite ki ki maha whai hua tohutao paramanawa, taea hoki e koe te huri i te kai. Tāpiri koutou hua tino, te whakamahi i te momo nui o pata, hanga.

Huawhenua uma shawarma heihei

Tenei rihi he tino tika hoki te hunga e aroha ana ki shawarma kai, engari inaianei i runga i te kai, me te kore e taea taua pai gastronomic.

Rārangi o ngā hua:

• Lavash - 1 pc.
• Tōmato - 2 RW.
• Huamata - 1 whārangi.
• uma heihei (kohuatia) - 100 g
• Kākāriki - he rua o peka o te kumine, me te pāhiri, 2 aniana huruhuru.
• tīhi pahī-ngako iti - 1 punetēpu.
• Pepa me te tote - ki te pangia e.

tapahia tōmato ki poro, wa ki te tote me te pepa. Huamata me tapahia kai ki takai, tapatapahia rawatia te greens. Rau o te lavash hinu ki te tīhi, ka runga ki huawhenua, uma, rētihi me te otaota. Te whakakī mea whakanoho iho ki runga ki te tortilla, ka hurihia ake i roto i te pukapuka pita, me te wehe ki wahi.