12 Ezi ntụziaka niile dị ụtọ (maka ọkwa ọ bụla)

Ndinaya

• Oge nke 1: Mwakpo
• Nri ụtụtụ nri nri ụtụtụ - oge 1
• Ntụziaka Quiche Quiche - Na-adọ 1
• Azụkọ ọkụkọ maka nri - usoro nke mbụ
• Oge nke 2: Irughari
• Omelet ero maka nri ụtụtụ - agba nke abụọ
• Zucchini Pasta - Usoro nke 2
• Ube oyibo na kukumba osisi - ogbo 2
• Oge nke atọ - nkwado
• Nri ụtụtụ Crepioca - Na-adọ 3
• Salmon Siri na Nduku - Nkeji 3
• Banana Muffin na Microwave - Oge 3
• Oge nke anọ - Kwụsị
• Protein Sanwichi - Na-adọ 4
• Tuna Pasta dum - Nkeji 4
• Eggplant Pizza - Oge nke 4

Emepụtara Dukan Diet maka ndị chọrọ idalata ma kee ya ụzọ atọ dị iche iche, nke ekwesịrị ka amachibido ụfọdụ ụdị nri, ọkachasị carbohydrates dịka achịcha, osikapa, ntụ ọka na shuga, ebe ị na-enye ndị ọzọ ihe.

Ya mere, iji nweta ihe kachasị mma na ya ma felata na nri a, lee usoro 3 maka usoro ọ bụla nke usoro a:

Oge nke 1: Mwakpo

N'oge a, ọ bụ naanị nri ndị jupụtara na protein na abụba, dịka anụ, chiiz na akwa, ka akwadoro. A machibidoro oriri nke pasta, shuga, ọka, mkpụrụ osisi na akwụkwọ nri n'ozuzu ya. Hụ nkọwa ndị ọzọ gbasara usoro nke Dukan nke ọ bụla.

Nri ụtụtụ nri nri ụtụtụ - oge 1

Efrata:

• 1 akwa
• 1 tablespoon nke almọnd ma ọ bụ flax ntụ ọka
• 1 kọfị ngaji nke ntụ ịme achịcha
• 1 tablespoon nke curd

Nkwadebe mode:

Gwakọta ihe niile, na-eti akwa na ntụ ọka nke ọma ka ha yie ya. Gaa microwave maka minit 2:30. Mgbe ahụ, agbaji achịcha ahụ na ọkara, jupụta na chiiz, ọkụkọ, anụ ma ọ bụ akwa ma tinye ya na onye na-eme sanwichi.

Ntụziaka Quiche Quiche - Na-adọ 1

Enwere ike iri nri a maka nri ehihie ma ọ bụ nri abalị ma jupụta na nri protein ndị ọzọ, dịka anụ ehi anụ, ọkụkọ shred ma ọ bụ tuna, dịka ọmụmaatụ.

Efrata:

• 4 àkwá
• 200 g chiiz ricotta mebiri emebi ma ọ bụ chiiz grated ma ọ bụ grated mines
• 200 g chiiz ude mmiri ọkụ
• parmesan maka fesa
• nnu, oregano, ose na-acha akwụkwọ ndụ isi nụrụ ụtọ

Nkwadebe mode:

Kpoo akwa ndị ahụ na ndụdụ ma gwakọta chiiz na curd. Oge nnu, oregano, isi ndu na nkpuru nke ocha. Tinye ngwakọta a na obere mpempe mmiri ma fesa Parmesan n'elu, buru ya na oven na 200ºC maka ihe dị ka nkeji 20.

Azụkọ ọkụkọ maka nri - usoro nke mbụ

Enwere ike jupụta na tartlets ndị a na chiiz ma ọ bụ anụ ala, enwere ike iri ya maka nri ụtụtụ ma ọ bụ nri abalị:

Efrata:

• 2 àkwá
• 3 tablespoons shredded ọkụkọ
• grated chiiz maka ifesa
• Nnu na ose nụrụ ụtọ

Nkwadebe mode:

Kpoo akwa ndị ahụ na ndụdụ ma gbakwunye nnu na ose. Kesaa ọkụkọ na pans pans 3 ma kpuchie ya na shakes. Debe chiiz grated n’elu ya were ya na oven maka ihe dị ka minit 10 ruo 15 ma ọ bụ ruo mgbe tart siri ike.

Oge nke 2: Irughari

N'oge a, ịnwere ike ịgbakwunye ụfọdụ akwụkwọ nri na nri, dị ka tomato, kukumba, radish, letus, ero, celery, chard, eggplant na zucchini.

Omelet ero maka nri ụtụtụ - agba nke abụọ

Efrata:

• 2 àkwá
• 2 tablespoons chopped mushrooms
• 1/2 chopped tomato
• Nnu na ose nụrụ ụtọ

Nkwadebe mode:

Kpoo akwa ya na ndụdụ ma gbakwunye ihe ndị ọzọ. Mee omelet na skillet tee ya mmanụ mmanụ na-amaghị nwoke.

Zucchini Pasta - Usoro nke 2

Zucchini spaghetti bụ nnukwu nhọrọ iji mee nri ehihie ma ọ bụ nri abalị.

Efrata:

• 1 zukini na spaghetti ibe
• 100 g anụ ehi
• tomato ihendori nụrụ ụtọ
• galik, yabasị, nnu na ose

Nkwadebe mode:

Ghichaa zucchini na grater gburugburu, nke kwesịrị ekwesị iji mee spaghetti akwukwo nri. Ebe esi nri ke pan tee mmanụ olive ka zucchini naanị ya mmiri na-aghọ ndị ọzọ asat. Ghaa galik na yabasị na mmanụ oliv, tinye anụ na oge na nnu na ose. Kwe ka esi nri, gbakwunye tomato ihendori wee gwakọta ya na zucchini noodles. Wụsaa chiiz ị nụrụ ụtọ.

Ube oyibo na kukumba osisi - ogbo 2

Enwere ike iji pate a dị ka nri ehihie ma ọ bụ dịka ihendori maka pasta zucchini, dịka ọmụmaatụ.

Efrata:

• 1/2 ube oyibo
• 1 col nke ofe na-amaghị nwoke nke mmanụ oliv
• 1 nnu nke nnu na ose
• 1/2 gwakọtara lemon
• 1 kukumba hotara n'ụdị chopstiiki

Nkwadebe mode:

Igwakorita na ube oyibo na oge na mmanụ oliv, nnu, ose na lemon ihe ọ juiceụ juiceụ. Mix ọma rie kukumba ruo iji ube oyibo ude.

Oge nke atọ - nkwado

N'oge a, enwere ike itinye obere carbohydrate na nri, ka ahapụ ya iri abụọ mkpụrụ osisi kwa ụbọchị yana 1 nri achịcha, osikapa ma ọ bụ poteto ugboro abụọ n'izu.

Nri ụtụtụ Crepioca - Na-adọ 3

Efrata:

• 1 akwa
• 2 col nke ofe bran ofe
• 1/2 col nke ofe curd
• 3 col of cheese ofe grated
• nnu na oregano nụrụ ụtọ

Nkwadebe mode:

Kpoo akwa ya na ndu ma gwakọta ya na ihe ndi ozo. Ebe anụ na pan tee na extra amaghị mmanụ olive.

Salmon Siri na Nduku - Nkeji 3

Efrata:

• 1 ibe salmon
• 1 ọkara nduku, thinly sliced
• 1 tomato, sliced
• 1/2 yabasị, sliced
• 1 tablespoon nke mmanụ oliv
• lemon, nnu, galik, ose na-acha ọcha na pasili nụrụ ụtọ

Nkwadebe mode:

Oge salmọn na lemon, nnu, galik, ose na pasili. Tinye na efere iko tinyere tomato, yabasị na nduku, na-agba ihe niile mmanụ na ya n'elu. Tinye na oven ihe dị ka minit 25 ma ọ bụ ruo mgbe salmon sie.

Banana Muffin na Microwave - Oge 3

Enwere ike iji kọfị a mee ihe n'ehihie, na-arụ ọrụ ma dị mfe ịme.

Efrata:

• 1 banana banana
• 2 tablespoons nke almọnd ntụ ọka ma ọ bụ oat bran
• 1 akwa
• pawuda nụrụ ụtọ ma ọ bụ 1 teaspoon nke koko ntụ ntụ

Nkwadebe mode:

Kpoo akwa ya na ahihia ma gwakọta ihe ndi ozo. Debe ihe niile na nnukwu iko na ngwa ndakwa nri maka minit 2:30.

Oge nke anọ - Kwụsị

N'oge a, a na-ahapụ ihe oriri niile, mana ọkwa carbohydrate nke nri dịgasị iche dị ka onye ọ bụla na ikike ha nwere iburu ibu mgbe ha gụnyere nri ndị a na nri.

Protein Sanwichi - Na-adọ 4

Sanwichi a nwere ike iji nri ụtụtụ ma ọ bụ nri ehihie.

Efrata:

• 1 akwa
• 1 col nke ofe flaxseed
• 1 col nke ofe bran ofe
• 1 tablespoon nke shredded ọkụkọ
• 1 iberi chiiz
• 1 pinch nke nnu

Nkwadebe mode:

Kpoo akwa ahụ nke ọma ma tinye ntụ ọka flaxseed, oat bran na nnu, na-agwakọta nke ọma. Were microwave maka minit 2:30. Mgbe ahụ, agbaji achịcha ahụ na ọkara, were ya na chiiz na ọkụkọ tinye ya na onye na-eme Sanwichi.

Tuna Pasta dum - Nkeji 4

Enwere ike iji onyinye a maka nri ehihie ma ọ bụ nri abalị.

Efrata:

• 1/2 iko nke pasta penne
• 1 tuna
• 2 tablespoon mmanụ oliv
• 1 obere kporo nke garlic
• 1 tablespoon chopped yabasị
• 100 ka 150 ml nke ihendori tomato
• Nnu na ose nụrụ ụtọ

Nkwadebe mode:

Etinye onyinye ka esi nri. Igbapu tuna tuna na oge nnu, ose, galik na 1 tablespoon nke oliv oliv. Ghaa yabasị na mmanụ fọdụrụ, gbakwunye tuna tuna ma kpoo ihe dị ka nkeji. Tinye ihendori tomato ma hapụ ngwakọta ka obụpde ihe dị ka nkeji 5. Gwakọta na pasta esi nri wee jee ozi na-ekpo ọkụ.

Eggplant Pizza - Oge nke 4

Pizza a dị ngwa ma enwere ike iji ya dị ka nri ehihie site na nke abụọ nke nri Dukan.

Efrata:

• 1/2 iberibe eggplant
• Chiiz Mozzarella
• Tomato Sauce
• shredded ọkụkọ
• oregano nụrụ ụtọ
• 1 tablespoon nke mmanụ oliv

Nkwadebe mode:

Debe mpekere eggplant na pan, tinye ihendori tomato na ibe ọ bụla ma gbakwunye cheese, ọkụkọ na oregano. Mgbe ahụ wụsa mpekere ndị ahụ na mmanụ oliv ma weta ya na oven nke dị ihe dị ka nkeji 10 ma ọ bụ ruo mgbe chiiz gbazee.