Odee: Charles Brown
OfbọChị Okike: 1 Februari 2021
DatebọChị Mmelite: 12 Novemba 2024
Anonim
Azerbaijan Breakfast Table
Vidio: Azerbaijan Breakfast Table

Ndinaya

Isiokwu nke Nri Points na-eweta akara maka nri ọ bụla, nke a ga-agbakwunye ụbọchị niile ruo mgbe ọnụọgụgụ isi nke ekwere na nri ọnwụ na-eru. Ime ọnụọgụ a dị mkpa iji gbakọọ ego ole ị ga-eri na nri ọ bụla, ebe ọ bụ na anaghị ekwe ka ị gafee akara ngụkọta maka ụbọchị ahụ.

Ya mere, ọ dị mkpa ịnwe okpokoro nke isi nke ihe oriri ka ị gụọ mgbe ọ bụla ị nwere nri ma ọ bụ chepụta menu nke ụbọchị, na-ejikọ nri ka isi mee ka nri dị mma yana nke na-enyere aka na ọnwụ. Hụ otu esi agbakọ ihe niile enyere kwa ụbọchị.

Otu 1 - Ihe oriri ewepụtara

Ndị otu a nwere nri nwere enweghị kalori, yabụ ha anaghị agụ ọnụ na nri ma enwere ike iri ya na ụbọchị. N'ime otu a bụ:


  • Akwukwo nri: chard, watercress, celery, letus, kelp, almọnd, caruru, chicory, kale, Brussels sprouts, fennel, endive, spinach, spinet, beet leaf, jiló, gherkin, tonip, kukumba, pepper, radish, kabeeji, arugula, celery, taioba na tomato;
  • Oge: nnu, lemon, galik, mmanya, isi na-acha akwụkwọ ndụ, ose, akwukwo mmiri, Mint, pawuda, kumin, nutmeg, curry, tarragon, rosemary, ginger na horseradish;
  • Ihe ọ drinksụ caloụ calorie dị ala: kọfị, tii na ihe ọ lemonụ lemonụ lemon na-enweghị shuga ma ọ bụ na-atọ ụtọ na ndị na-atọ ụtọ, nri sodas na mmiri;
  • Achịcha na-enweghị shuga na swiiti.

Inine dị na otu a nwere ike iji mee ka nri dịkwuo elu ma weta ọtụtụ afọ ojuju, ebe ha bara ọgaranya na fiber.

Otu 2 - akwukwo nri

Otu tablespoons abụọ jupụtara na akwụkwọ nri na otu a gụọ akara 10 na nri ha, ha bụ: ugu, zukini, atịchok, asparagus, eggplant, beet, broccoli, achara gbaa, agwa puru, eyịm, chives, karọt, chayote, ero, kọlịflawa, agwa ọhụrụ, obi nkwụ, okra na agwa ndị na-acha akwụkwọ ndụ.


Otu 3 - Anụ na akwa

Uzo obula obula bara uru nke ihe iri abuo na ise, odi nkpa ileba anya na otutu nke anumanu obula:

NriNkeraIhe
Akwa1 Gbanyụọ25
Akwa nnụnụ kwel4 Gbanyụọ25
Bọọlụ anụ1 nkezi UND25
Tuna mkpọ1 col ofe25
Anụ ehi akwọrọ akwọ2 col ofe25
anụ a mịrị amị1 col ofe25
Chickenkwụ ọkụkọ na-enweghị akpụkpọ anụ1 Gbanyụọ25
Rump ma ọ bụ Filet Mignon100 g40
Anụ anụ ehi100 g70
Nri anụ ezi100 g78

Otu 4 - Mmiri ara ehi, chiiz na abụba

Otu a gụnyere mmiri ara ehi, chiiz, yogurts, bọta, mmanụ na mmanụ, akara ha nwere ike ịdị iche dị ka egosiri na tebụl na-esonụ:


NriNkeraIhe
Mmiri ara ehi niile200 ml ma ọ bụ 1.5 ofe ofe42
Gbara mmiri ara ehi200 ml21
Yọk niile200 ml42
Bọta1 col nke mmiri na-emighị emi15
Mmanụ ma ọ bụ mmanụ oliv1 col nke mmiri na-emighị emi15
Mmiri ara ehi ude1.5 col tii15
Ricotta1 nnukwu iberi25
Chiiz Minas1 ọkara iberi25
Chiiz Mozzarella1 mkpa iberi25
Chiiz ude2 col nke eji megharịa ọnụ25
Asụsụ Parmesan1 col ofe ofe miri emi25

Otu 5 - ọka

Otu a gụnyere nri dịka osikapa, pasta, agwa, ọka, achịcha na tapioca.

NriNkeraIhe
Esie osikapa2 col ofe20
Okirikiri otis1 col ofe20
Nduku bekee1 nkezi UND20
Nduku1 nkezi UND20
Cracker ude esi3 Gbanyụọ20
nwa nwanne nna1 ọkara iberi20
Ntụ ọka2 col ofe20
Mpekere1 col ofe20
Agwa, agwa, na lentil4 ofe ofe20
Noodles esiri esi1 iko tii20
Achịcha achịcha1 iberi20
Achịcha French1 Gbanyụọ40
Tapioca2 col nke ofe na-emighị emi20

Nkeji 6 - Mkpụrụ osisi

Tebụl na-esonụ na-egosi ọnụọgụ nke isi maka mkpụrụ osisi ọ bụla:

NriNkeraPoint
Ọkwụrụ bekee1 obere iberi11
Prun2 Gbanyụọ11
Banana banana1 nkezi UND11
Guava1 obere UND11
oroma1 obere UND11
kiwi1 obere UND11
apụl1 obere UND11
Pọọpọ1 obere iberi11
mango1 obere UND11
tanjerịn1 Gbanyụọ11
Mkpụrụ vaịn12 UGWU11

Uru na ọghọm ya

Nri a nwere uru nke ikwe ka ụdị oriri ọ bụla, gụnyere ihe ụtọ na soda, mana ọ bụrụhaala na a na-asọpụrụ oke akara. Nke a na-enyekwa aka ịnọgidesi ike na nri ruo ogologo oge, dị ka inwe ike iri caloric na nri na-atọ ụtọ na-eweta mmetụta na ọ bụghị ụdị ụtọ niile nri ahụ ga-efu.

Agbanyeghị, ọghọm ya bụ na ihe oriri na-elekwasị anya naanị na calorie zuru oke, ọ bụghị usoro ebe mmadụ na-amụta inwe nri ziri ezi, na-akwado iri nri nri na ahụ ike na ịhazi nri ụbọchị niile.

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