Momwe mungapangire zikondamoyo malinga ndi zomwe a Ducan adachita

Zikondamoyo ndi chakudya chachikhalidwe chaku Russia. Pali mitundu yambiri yophika, banja lililonse limakhala ndi chinsinsi chokhala ndi kampani. Kudzaza nyama kapena masamba kumasandutsa chikondamoyo chodyera, kanyumba kake kapena kupanikizana - kukhala mchere, mutha kupanga keke kuchokera kwa iwo!

Nanga bwanji ngati kunenepa kwambiri kapena matenda ashuga kukukakamizani kuti muzidya? M'makina ambiri azakudya, ndi zakudya zokoma ndi ufa zomwe ndizoletsedwa. Shuga woyengedwa ndi ufa wa tirigu ndizambiri zamafuta koma osapangika bwino. Alibe michere ndi mavitamini.

Njira yodyetsera ya Dr. Ducan imathandizira anthu omwe asankha kulimbana ndi mapaundi owonjezera. M'malo maphikidwe achikhalidwe, amagwiritsa ntchito zofananira, kuzinthu zovomerezeka komanso zathanzi.

Chinsinsi chachikale chakuukira

Masiku 4-5 oyamba kudyetsa a Dukan amatchedwa kuukira. Nthawi imeneyi, pali kukana kwathunthu chakudya, chakudyacho chimangokhala ndi zinthu zomanga thupi zokha: nyama yowonda, mkaka, mazira.

Udindo wa ufa mu Chinsinsi umasewera ndi oat chinangwa. Ndizofunikira kwambiri pazakudya ndipo amadya tsiku lililonse. Chotsekemera chimagwiritsidwa ntchito m'malo mwa shuga, ndipo ufa wophika umapangitsa zikondamoyo kukhala zosalala.

• skim mkaka 1 chikho
• kanyumba kanyumba 0% 60 g
• dzira la nkhuku ma PC 2
• oat chinangwa 30 g
• shuga wogwirizira 10 g
• mchere ½ tsp.
• ufa wophika ½ tsp.

Ma calories: 71 kcal

Mapuloteni: 5.5 g

Mafuta: 3.2 g

Zakudya: 4.4 g

• Menya mazira ndi uzitsine mchere.

• Gwirani nyembazo kudzera mu sieve kapena pogaya ndi blender.

• Pukutani nthambiyo mu chopukusira khofi kapena ndi blender mpaka ufa.

• Ikani kanyumba tchizi, mkaka ndi zotsekemera mu dzira misa, akuyambitsa.

• Onjezani chinangwa chodulidwa ndi ufa wophika, sakanizani ndikumenya ndi chosakanizira kapena chosakanizira mpaka chosalala.

• Kuphika mu skillet wothira mafuta.

Yogurt yopanda mafuta imatha kudyetsedwa ndi zikondamoyo.

Mtengo wa thanzi pa 100 g:

Chinsinsi chopanda nthambi

Apa wowuma chimanga amasewera ngati ufa. Itha kugwiritsidwa ntchito kuyambira gawo lachiwiri la chakudyacho.

Zosakaniza:

• Mkaka 1.5% - ml.
• Dzira la nkhuku - ma PC awiri.
• Wowuma chimanga - 2 tbsp. l.
• Kanyumba kochepa mafuta - 1 tbsp. l. ndi slide.
• Zokometsera zokoma - piritsi limodzi.
• Mchere wambiri.
• Soda ali kumapeto kwa mpeni.
• Madzi - 3 tbsp. l.

Momwe mungaphike:

1. Sakanizani mazira, mkaka ndi mchere, kumenya mpaka kutentha.
2. Ngati curd ili yonyezimira, kumenyedwa ndi blender kapena kupera pogwiritsira ntchito sieve.
3. Ikani kanyumba tchizi, zotsekemera ndi koloko mu dzira misa, sakanizani mpaka yosalala.
4. Pang`onopang`ono kuwonjezera wowuma, oyambitsa zikondamoyo misa kuti pasakhale apezeka.
5. Kumenya ndi blender kapena chosakanizira mpaka chosalala.
6. Thirani madzi otentha, oyambitsa unyinji.
7. Dzozani poto ndi mafuta pang'ono a masamba, muutenthe bwino.
8. Timaphika zikondamoyo.

Mtengo wa thanzi pa 100 g:

Zikondamoyo zimasanduka zotanuka, sizingang'ambike mukakulunga zodzaza.

Kukonzekera kanema

Chinsinsi cha Kefir

Chifukwa cha kefir, zikondamoyo ndizobiriwira.

Zosakaniza:

• Kefir - galasi 1.
• Oat chinangwa - 2 tbsp. l.
• Tirigu chinangwa - 1 tbsp. l.
• Dzira la nkhuku - ma PC awiri.
• Wowuma chimanga - 1 tbsp. l.
• Wokometsera kukoma.
• Mchere wambiri.
• Soda ali kumapeto kwa mpeni.
• Madzi - makapu 0,5.

Kukonzekera:

1. Gaya nthambi.
2. Thirani chisakanizo cha chinangwa mu kefir ndikusiya kutupira kwa mphindi 15.
3. Menya mazira ndi mchere, sakanizani ndi kefir.
4. Thirani wowuma, chipwirikiti.
5. Sungunulani soda mu madzi otentha.
6. Thirani m'madzi mokoma kwinaku mukusakaniza.
7. Siyani izo kwa theka la ora.
8. Kuphika mu skillet ndi mafuta pang'ono.

Mtengo wa thanzi pa 100 g:

Malangizo Othandiza

Kodi mwasankha njira yoyenera? Malangizo otsatirawa angakuthandizeni kupewa mavuto mukamaphika. Kupanga zikondamoyo malinga ndi kusangalala kwa Ducan ndi mawonekedwe ofiira ndi kulawa, tsatirani malangizo awa.

• Gwiritsani ntchito madzi otentha pokonzekera mtanda, izi zimawonjezera kukhathamira kwa wowuma.
• Kulola mtanda wa wowuma kukhala kwakanthawi kochepa kumathandizira mawonekedwe ndi makeke omalizidwa.
• Sungunulani wowuma m'madzi amchere kuti musagundane.
• Nthambi, ngakhale yodetsedwa bwino, imakhazikika pansi pa misa. Onetsetsani nthawi zambiri.
• Mchere wambiri umateteza mtandawo kuti usavutike ndipo zikondamoyo zimakhala zotumbululuka.
• Ndi bwino kugwiritsa ntchito chofukizira pakeke. Ili ndimunsi wakuda kotero siyitentha kwambiri.
• Mukamasankha poto wophika, sankhani mapani okutidwa ndi Teflon.
• Choyamba, perekani poto wowotcha ndi mchere, pukutani ndi nsalu ya thonje, kenako mafuta ndi mafuta pang'ono.
• Sambani skillet kuti muchepetse kugwiritsa ntchito mafuta.

Momwe mungadye moyenera malinga ndi dongosolo la Ducan

Zakudya za Dr. Ducan zili ndi zolinga zikuluzikulu ziwiri.

1. Kuchepetsa thupi kudzera pakudya pang'ono kwamahydrohydrate.
2. Kuphatikiza zotsatira, pokhala ndi chizoloŵezi chodya bwino munthu.

Mfundo zoyambirira za zakudya.

• Chifukwa chachikulu chonenepa kwambiri ndikudya zakudya zambiri zoyengedwa zomwe zili ndi chakudya. Anthu omwe amakonda kulemera mwachangu amafunikira kusiya zakudya: shuga, ufa, zakumwa zotsekemera, nthochi, mphesa. Mbewu ndi pasitala zitha kudyedwa moperewera, osapitilira kawiri pamlungu.
• Mapuloteni ndi omwe amamanga thupi lathu. Ndizovuta kuti thupi lathu lizigaya, mphamvu zambiri zimagwiritsidwa ntchito pakupanga kwake. Masiku omwe munthu amadya zakudya zomanga thupi zokha amatchedwa "kuukira". Kumayambiriro kwa zakudya, masiku 4-5 akuukira akulimbikitsidwa, mtsogolomo, "kuukira" kuyenera kukonzedwa kamodzi pa sabata. Patsikuli, mutha kudya nyama yowonda, nkhuku, mazira, nsomba ndi nsomba, mkaka wopanda mafuta ambiri. Nyama siyingakhale yokazinga, itha kuphika kapena kuyika mopanda mafuta. Kudya zakudya zambiri zamapuloteni kumayika kupsyinjika kwambiri pa impso, chifukwa chake "kuukira" sikuyenera kuchitidwa nkhanza.
• Bran ndiye wothandizira wamkulu polimbana ndi kunenepa kwambiri. Amalimbana ndi kudya mopitirira muyeso - poyamwa madzi, nthambi zimachulukitsa kwambiri, potero zimachepetsa njala. Kuchepetsa zakudya zopatsa kalori. Ayenera kudyedwa tsiku lililonse.
• Simungathe kuchepetsa chakudya chanu kamodzi kokha ndikukakamiza kuti musafe. Kuletsa koteroko kumabweretsa kusokonezeka kwamaganizidwe ndi kusokonezeka kwa zakudya. Muyenera kuphunzira momwe mungaphikire kuchokera kuzakudya zovomerezeka. Mutha kupanga keke malinga ndi a Dukan!
• Zochita zolimbitsa thupi tsiku ndi tsiku. Kuchepetsa thupi kukhala pakama ndizosatheka. Simuyenera kuchita masewera olimbitsa thupi, yambani kuyenda mphindi 20-30 patsiku.

Thanzi limadalira chakudya choyenera. Monga akunena - "ndife zomwe timadya." Zikondamoyo za Dukan ndi njira yabwino yosinthira zakudya zanu popanda kuwononga thanzi lanu. Tumizani zikondamoyo ndi yogurt kapena msuzi, kuphika ndi kudzaza: nyama yophika kapena yosungunuka, dziperekeni nokha ku zikondamoyo za chokoleti. Kudya chakudya chokoma komanso chopatsa thanzi kunyumba ndikosavuta.