Wanne abincin abincin rana don zaɓar

Caloric abun ciki na abincin rana - 306 kcal

Boiled perch - 120 g

Boiled farin kabeji - 250 g

Fresh kokwamba da tumatir salatin tare da kayan lambu mai - 100 g

Me ke da kyau?

Godiya ga chromium, pike perch fillet wakili ne na rigakafi wanda ke hana ci gaban ciwon sukari mellitus. Kuma kasancewar sulfur yana taimakawa wajen ƙarfafa tsarin juyayi da kuma kawar da gubobi. Jan tumatur yana da kyau don zagayawa cikin jini, kuma cucumbers shine mafi kyawun kayan lambu na abinci tare da ƙarancin adadin kuzari.

2. Zabin: a cikin al'amuran zuciya za su goyi bayan ... kaza

Caloric abun ciki - 697 kcal

Miyan kabeji mai cin ganyayyaki daga sabo ne kabeji a cikin man kayan lambu - 250 g

Boyayyen naman kaji - 150 g

Boiled shinkafa - 100 g

Tumatir sabo - 100 g

Rye burodi - 50 g

Compote ba tare da sukari - 200 g

Me ke da kyau?

Naman kaji yana dauke da bitamin niacin, maganin kwayoyin jijiyoyi. Yana tallafawa aikin zuciya, yana daidaita cholesterol kuma yana shiga cikin samar da ruwan 'ya'yan itace na ciki. Shinkafa tushen bitamin B ne. Gurasar Rye ya ƙunshi bitamin E, PP, A, wanda ke taimakawa wajen kula da matasa.

Caloric abun ciki - 500 kcal

Dumi salatin naman kaza - 250 g

Koren shayi ba tare da sukari - 200 g

Salatin girke-girke

Sinadaran: Boiled kaza - 150 g, rabin gwangwani na kore Peas, namomin kaza - 100 g, ganye, lemun tsami ruwan 'ya'yan itace, soya miya.

Yanke kajin a cikin cubes, ƙara koren wake zuwa gare shi. Soya namomin kaza zuwa sassa hudu ko dai a cikin man zaitun ko a cikin kwanon rufi na musamman ba tare da mai ba, ƙara zuwa nama da wake. Mix, ƙara soya miya da ruwan 'ya'yan itace lemun tsami miya, ganye.

Me ke da kyau?

Naman kaza ba kawai ya ƙunshi kitse ba, har ma yana taimaka wa rushewa saboda lecithin, wani abu da ke ƙone cholesterol mai cutarwa. Peas yana da wadata a cikin ma'adanai masu amfani guda 26, da kuma mai da fiber na abinci. Ya cika da kyau. Lemon ruwan 'ya'yan itace yana tallafawa maida hankali, inganta ƙwaƙwalwar ajiya, da inganta aiki.

4. Option: peach zai taimake ka tunani

Caloric abun ciki - 499 kcal

Salmon Boiled - 200 g

Boiled farin kabeji - 200 g

Rye burodi - 50 g

Fresh peach - 200 g

Me ke da kyau?

Peaches sun ƙunshi ƙarfe mai yawa, babban sinadarin jini. Biyu na peaches don abincin rana zai ƙarfafa tasoshin jini, inganta aikin kwakwalwa. Farin kabeji yana da wadata a cikin furotin, bitamin da ma'adanai. Musamman amfani ga mutanen da ke fama da gastritis. Omega-3 fatty acid, wanda ke da yawa a cikin nau'in kifin ja, yana da amfani wajen hana atherosclerosis.

Caloric abun ciki - 633 kcal

Farin kabeji casserole tare da gida cuku da cuku - 250 g

Green shayi - 200 g

Casserole girke-girke

Sinadaran: farin kabeji - 200 g, cuku gida 5% - 100 g, 2 qwai, cuku mai wuya - 50 g, kirim mai tsami - 10%.

Tafasa farin kabeji a cikin ruwan gishiri har sai an dafa shi da rabi. Ƙara cuku gida, qwai, gishiri. Mix da kyau. Saka a cikin tasa mai maiko. Man shafawa da komai a saman tare da kirim mai tsami da niƙa tare da cuku grated. Gasa na minti 20.

Me ke da kyau?

Cuku shine tushen furotin, calcium da potassium wanda ba za a iya maye gurbinsa ba. Ma'aurata biyu na kirim mai tsami da safe za su ba da karfi da kuma samar da jiki tare da microelements da bitamin da ake bukata. Kirim mai tsami yana da tasiri mai kyau akan aikin haifuwa, yana inganta matakan hormonal. Af, don dawowa bayan aiki mai wuyar gaske, ku ci kawai cokali na kirim mai tsami tare da zuma, zai inganta yanayin ku.

Me kake bukatar ka sani?

Matsakaicin mutum yana ƙone calories 2000-2500 kowace rana, don haka kada ku dogara ga kayan zaki, gari da abinci mai sauri (waɗannan abinci ne masu yawan kuzari).

A matsayin man kayan lambu, yana da kyau a yi amfani da man sunflower ko, mafi kyau, man zaitun sanyi, wanda ba a tsaftace shi ba (kawai adana a kan kaho, saboda lokacin amfani da irin wannan man a frying, ƙanshi yana da wuya a ɓace).

Yana da kyau a sayi burodi na musamman ba tare da yisti ba, ba kome ko burin ku shine rasa nauyi ko a'a. Yisti yana ba da gudummawa ga ci gaban flora masu dacewa, suna iya haifar da ci gaban fungi, musamman candida. Hakanan, haɓakar flora mai fa'ida yana hana rigakafin mu.

Zai fi kyau a sha ruwa, compote da sauran abubuwan ruwa bayan rabin sa'a bayan cin abinci, saboda wannan yana lalata ruwan ciki (yana rage maida hankali) kuma yana lalata narkewa.