Ifunguro rya mugitondo: Shokora ivanze Ijoro ryose

• 1/2 igikombe (gluten-idafite) oati (ml 120)
> Ikiyiko 1 ifu ya cakao itaryoshye
• 1/2 igikombe cyamata yo guhitamo (ml 120)
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• 1/2 - Ikiyiko 1 ikariso ya siporo / ubuki

p> 1. Shira ibirungo byose muri blender hanyuma ubivange kugeza byoroshye.

2. Suka mubibindi (s) hanyuma hejuru hamwe n'imbuto.

3. Reka ushyire muri firigo byibuze amasaha abiri cyangwa nijoro. h3>

• 1/2 igikombe yogurt yogereki (120 ml / 125g)
• ibiyiko 6 pesto
• ibitunguru 2 byatsi, byaciwe

• 1,1 lb. / 500g lentil / makariso ya soya
• 1,3 / 100g arugula
• 7 oz. / 200g mini mozzarellas

1. Teka amashu ya lentil / chickpea ukurikije ibipfunyika.

2. Kuvanga pesto, yogurt yo mu Bugereki n'ibitunguru kibisi hamwe.

3. Gabanya imyambarire mubibindi bitandatu binini.

4. Ongeramo amakariso akonje, mozzarellas, inyanya za cheri na arugula yanyuma.

5. Ubike muri firigo.

6. Mbere yo gutanga, vanga gusa ibiyigize byose. li> 1/2 igikombe kitarimo amavuta yintoki (120 ml)

ibiyiko 2 bya siporo ya siporo cyangwa ubuki

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1. Kuvanga ibirungo byose hamwe; Ndasaba ko wongera amata make hanyuma ukongeramo menshi niba bikenewe. Niba udafite ifu ya poroteyine, urashobora kuyisimbuza ifu ya oat (koresha 1/2 cy'ifu ya oat hanyuma usige amata).

2. Ubike mu kintu gikonjesha ikirere muri firigo. 600g inyama zinka zubutaka

ibitunguru 5 byatsi, byaciwe

/ umutobe wa siporo

ikiyiko 3 amavuta ya sesame

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Iherekejwe n'umuceri utetse hamwe na broccoli ihumeka.

1. Koresha broccoli ukoresheje isafuriya cyangwa parike.

2. Hagati aho, teka umuceri.

3. Teka inyama zinka zubutaka kugeza zuzuye neza.

4. Mu isahani ntoya, vanga hamwe isosi ya soya, ubuki, amavuta ya sesame, ginger, chili flake, na pepper, hanyuma usukemo iyi mvange mumasafuriya hamwe ninka yubutaka hanyuma ureke gucanira muminota igera kuri 2.

5 . Gabanya inyama zinka, umuceri, na broccoli mubikoresho, hejuru hamwe nigitunguru kibisi, hanyuma ubike muri firigo.

6. Shyushya muri microwave cyangwa ku isafuriya mbere yo gutanga. Ubishaka, kora hamwe na karoti yamenetse hamwe nimbuto.