Sameynta raashinka loogu talagalay caruurta, waxaan tixgeliyey sifooyinka cuntooyinka cunugga ilaa saddex sano, isku dayey in ay u sameyso sida kala duwan, faa'iido leh oo xiiso leh hooyooyinka sida carruurta yaryar.
Sidaa darteed, waxaan ku soo bandhigayaa dookha toddobaadlaha ah ee cunuga laga bilaabo hal sano illaa labo, oo ka kooban lix cunto maalintii. Weydii sababta aad u badan? Haddii aad ka fekereyso, wax badan maaha, laakiin waa sax. Nafaqada ilaha tamarta sii kordhaya "(sidaas darteed aniga, jecel, wac calljadkayga-gabdhaha) waa inay ka kooban tahay quraacda ugu horeysa, quraacda labaad, qadada, cunto fudud, qadada iyo" cunto fudud "ka hor intaadan sariirta tagin. Dabadeedna ma jiri doonto cunnooyin, ilmuhuna wuxuu noqon doonaa mid buuxa oo faraxsan.
Waqtiga qiyaasidda ee cunnadu waa sidan soo socota:
- 8.00 - Quraacda koowaad;
- 10.00 - quraac labaad;
- 12.00-12.30 - qadada;
- 15.00-15.30 - Cuntada galabnimada;
- 18.00-18.30 - Casho;
- 21.00 - "xoojinta" habeenkii.
Muujinta toddobaadka
Isniinta
Quraacda koowaad
Baastada jarjaran ee aan lahayn caanaha - 150 g
Caanaha - 150 ml
Quraac labaad
Mooska ama muuska miraha - 100-150 g
Qadada
Borsch leh hilibka bakaylaha - 100 g
Baradhada la kariyey - 80 g
Salad (dabocase la kariyey saliidda cuntada) - 40 g
Isku dar ee miraha qalalan - 100 ml
Rooti Dub - 10 g
Cuntada subaxda
Kefir - 150 ml
Bagel - 1 pc.
Casho
Boorash laga sameeyey - 150 g
Shaaha leh caanaha - 150 ml
Ka hor intaadan seexanin
Curdka carruurta - 50 garaam
Talaado
Quraacda koowaad
Caanaha qasacadaysan - 150 g
Kefir - 150 ml
Quraac labaad
Khudrada miro ama salad miro - 80-100 g
Qadada
Maraq farmaajo leh rooti dhul - 100 g
Vermicelli la kariyey - 80 g
Salad (karootada, tufaaxa, saliidda gabbaldayaha) - 45 g
Isku duub tufaaxa iyo fuuquoolka madow - 100 ml
Rooti Dub - 10 g
Cuntada subaxda
Karootada, jiiska, labeen dhanaan - 50 g
Caanaha - 150 ml
Casho
Dareemo qudaar ah 150 g
Qiimaha soodhaha - 150 ml
Bread white with butter - 20/5 g (rooti / subag)
Ka hor intaadan seexanin
Caanaha - 150 ml
Arbaco
Quraacda koowaad
Warshad Omelette - 100 g
Shaaha leh caanaha - 150 ml
Rooti cad oo leh subagga iyo jiiska - 20/5/5 (rooti / subag / burcad)
Quraac labaad
Dubey Apple - 100 g
Qadada
Miiri Soup - 150 g
Cutlets kalluunka - 50-60 g
Baradhada mashed leh digir cagaaran oo jiiska - 50/20 g (baradho la shiiday / digir)
Rooti Dub - 10 g
Mirot miraha Berry - 100 ml
Cuntada subaxda
Kefir - 150 ml
Bun - 30-50 g
Casho
Cunto qudaarta - 200 g
Caano - 100 g
Rooti cad - 20 g
Ka hor intaadan seexanin
Caanaha jinka-jinka ah ee carruurta - 50 g
Khamiis
Quraacda koowaad
Boorash aan lahayn qoyaan - 150 g
Qiimaha soodhaha - 150 ml
Quraac labaad
Miro miraha - 100 g
Qadada
Maraq burcadka leh finan yar - 100/50 (maraq / maqaarku)
Cunto qudaarta - 70 g
Fruit jelly - 100 ml
Rooti Dub - 10 g
Cuntada subaxda
Caanaha - 150 ml
Kukiyada -20 g
Casho
Maraq caanaha laga sameeyey burcad-badeedka iyo farmaajo - 150/10 g (miraha / miraha)
Caanaha - 150 ml
Is dabajooga subagga - 20/5 g (bun / subag)
Ka hor intaadan seexanin
Jaad jeex ah - 50 g
Jimco
Quraacda koowaad
Baradhada la kariyay - 150 g
Kefir - 150 ml
Kukiyada - 10 g
Quraac labaad
Apple - 100 g
Qadada
Maraq Bacaha - 100 g
Duubka kaabajka saxarada - 100 g
Rooti Dub - 10 g
Isku dar ee miraha la qalajiyey - 70 g
Cuntada subaxda
Caano badan - 50 g
Caano - 100 g
Casho
Boorash caanaha burcadka ah - 150 g
Qaxwaha - 150 g
Root cad - 10 g
Ka hor intaadan seexanin
Kefir - 150 ml
Sabtida
Quraacda koowaad
Maraq cadaan leh caano - 150 g
Shaaha leh caanaha - 150 ml
Is dabajooga subagga iyo jiiska - 20/5/5 g (bun / subag / burcad)
Quraac labaad
Kefir - 100 ml
Qadada
Soup la kariyey maraq hilibka - 100 g
Jaangooyaha - 50 g
Cunto qudaarta - 70 g
Rooti Dub - 10 g
Casiirka - 100 ml
Cuntada subaxda
Miro miraha - 100 g
Casho
Bur burka qallalan - 150 g
Is dabajooga subagga - 20/5 g (bun / subag)
Caanaha - 150 ml
Ka hor intaadan seexanin
Baastada curdada - 50 g
Axad
Quraacda koowaad
Boorashka caanaha ah - 150 g
Cocoa - 150 ml
Quraac labaad
Saladh miro leh jar jartey - 100 g
Qadada
Maraq qudaar leh maraq hilibka - 100 g
Baradhada la kariyey ee leh beerka beerka - 70/40 g (baradho la shiiday / beerka beerka)
Rooti Dub - 10 g
Isku darid - 100 ml
Cuntada subaxda
Baastada curdada - 50 g
Casho
Kasha caano qafiif ah - 150 g
Shaaha leh caanaha - 150 ml
Ka hor intaadan seexanin
Caanaha - 150 ml
Talooyinka loogu talagalay sameynta menuucyada carruurta da'dooda u dhaxayso hal ilaa laba sano
Marka aad diyaarineyso cunnuga ilmaha, waxaad u baahan tahay inaad u fiirsato xaqiiqda ah in cuntada oo dhan la jajabiyo habka uu ilmuhu u raaxaysto isticmaalka. Ilaa tan, ilkaha sanbabada sanadka labaad ee nolosha ayaa keli ah oo kora, cunuggu weli ma awoodo inuu si fiican u cuno cunto. Laakiin ha badin! Cunto xadidan oo cuncun leh oo leh shucaac ayaa caqabad ku ah dhadhanka saxanka diyaarsan, sidoo kale wuxuu xakameynayaa farsamooyinka habdhaqanka ee ilmo sanadka labaad ee nolosha.
Cuntada kor ku xusan waxay muujinaysaa oo kaliya. Hadafkiisa ugu weyn waa inuu ka caawiyo hooyadeed in ay is-barbardhigto cunno yar-yar oo cunno yar leh. Cuntada waa in sidoo kale lagu hagaajiyaa jadwalkaaga shakhsi ahaaneed. Tusaale ahaan, haddii ilmuhu toosi waayo saacadda toddoba, laakiin sagaalkii subaxnimo ee subixii, ka dibna ma noqon doono quraac, dabcan, 8.00.
Hubi inaad sidoo kale qaadato cabitaan ku filan. Waxaa laga yaabaa in ilmuhu u baahan yahay inuu cabo biyo. Sidaa daraadeed, biyo sii ilmahaaga dhowr jeer maalintii. Intaa waxaa dheer, waxay noqon doontaa mid waxtar leh si loogu diyaariyo cabitaan dhireed (shaambo shamac ah, sicir barar, raspberry, shaaha currant, iwm.).
Xasuusnow, liiska cunugga laga bilaabo hal sano illaa labo sano waa inuu ahaado taajir ah fitamiino, labadaba xagaaga iyo xilliga jiilaalka. Sidaa darteed, waxaa lagula talinayaa in laga sameeyo goosashada miraha iyo khudradda xagaaga, iyaga oo ku keydinaya qaboojiyaha. Haddii xagaaga waxaan siin karnaa sida qajaarka salaatka ah iyo yaanyada, ka dibna xilliga qaboobaha waxaa lagula talinayaa in la kariyo xididdo, dabacasaha, baradhada iyo kariyo noocyada qudaarta. Ha ku qasbin ilmaha inuu cuno qaybta la kariyey oo dhan, ilmuhu wuu ogyahay sida uu u baahan yahay. Waxay ufiican tahay in laga yareeyo wax yar ka dib qorraxda. Haddii ilmuhu gaajoonayo, wuu hubaa inuu kuu sheegi doono.
Ku raaxeyso gabdhaha iyo wiilasha aad jeceshahay!