wE,s uE,s WoEikla Yla;sfhka mqnqÿjd,kak fukak fï WoEik wdydr 5 g%hs lr, n,kak


Nov 30, 2016    Views: 2870

wE,s uE,s WoEikla Yla;sfhka mqnqÿjd,kak fukak fï WoEik wdydr 5 g%hs lr, n,kak



Wfoau weyefrk tl wms yefudagu yßu tmd lrmq jevla' fndfyda fj,djg Wfokau weyefrk tl johla fjkafk rd;%shg iqj kskaola fkd,enqkdu' tfyu ojil Wfoag weyerekdg miafi oji mqrdu ;sfhkafk we,auerekq iajNdjhla' wms wo fï lshkak yokafk WoEikska wjÈ Wkdg miafi oefkk we,auerekq iajNdjh ke;s lrjkak iu;a WoEik wdydr lSmhla .ek'

l;djg lshkafk;a Wfoag lkak ´fk rfcla jf.aÆ' fï lEu oelaldu kï Tng fï fudk rc lEulao lsh, ysf;hs' nv fyd,a,.kak neß fjkak n;a msÛdkla lk tl kï fkfjhs rc lEula lshkafk' taflka fjkafk Wfoag ke.sÜgu oefkk l=iS;lu ;j;a jeä fjk tl' fmdaYKh iy Yla;sh jvjk foaj,a lEug .kak tlghs rfcla jf.a lkj lshkafk' fï lshkak yokafk tfyu fmdaYHodhS Yla;sckl WoEik wdydr lSmhla .ek'

fuys i|yka wdydr iuÛ fodvï hqI fyda flduvq hqI jeks kejqï m,;=re hqI ùÿrejla fyda kejqï lsß ùÿrejla mdkhg tla lr .ekSfuka jvd;a jeä Yla;shla iy fmdaYKhla ,nd.kak mq¿jka' vhÜ lrk flfklag kï m<;=re tla lr.;a; iauQ;S tlla WoEikg wjYH fmdaYKh ,nd fokj'


1' Avocado and Egg Sandwich


fï iekaâúÉ tlg tla lr.kak w,s.eg fmar j, îgd lefrdàka" úgñka î" B" iy fla" ue.akSishï iy ys;lr fldf,iafg%da,a wvx.=hs' WoEikska oji wdrïN lrk Tng w,s.egfmar .%Eï 100lska lsf,da cQ,a 579l Yla;shla ,ndfokj'



bÿKq w,s.eg fmar Nd.hla
ì;a;rhla
mdka fm;s 4la
ng¾
ÆKq" .ïñßia ri wkqj



w,s.eg fmar" ÆKq iy .ïñßia tla lr fyd¢ka fmdä lr.kak' ì;a;rh ial%eïn,a lr.kak fyda ;ïnd fmdä lr.kak'
ng¾ .d.;a mdka fm;s u; w,s.eg fmar ;jrd ta u; ì;a;rh w;=rd iekaâúÉ lr.kak'


2' Pomegranate with Yogurt


fïo rys; fhda.Ü .%Eï 100l Yla;sh lsf,da cQ,a 325l=;a foÆï .%Eï 100la lsf,da cQ,a 347l=;a wvx.=hs' fo¿ï iy fhda.Ü j,ska Tng Èjd wdydrh f;la wjYH Yla;sh fkdwvqju ,nd fokj'



bÿkq fo¿ï weg lma 1
fhda.Ü 2
leu;s weg j¾.hlska lma 1\4 ^ rglcq" wdukaâ jeks'&



fhda.Ü fol fnda,a tllg oud .Ermamqjlska uola ñY% lr.kak' thg fo¿ï iy leu;s weg j¾.hla oud lEug .kak'


3' Mixed Grain with Honey and Coconut


OdkH j¾. lSfmlska iukaú; fï WoEik wdydrh yqÛlau .e,fmkafk weÛ fjfyi, jev lrk flfklag' ldfndyhsfâ%Ü jeä m%udKhla wvx.= ksid Tng oj, f;la wjYH Yla;sh imqrd,kak fuh iu;a'



;ïnd.;a lv, lma 1\4
;ïnd.;a uE weg fyda fndaxÑ weg lma 1\4
;ïnd.;a uqx weg lma 1\4
.d .;a fmd,a lma 1\4
ó meKs fïi ye¢ 2



ish,a, fyd¢ka ñY% lr.kak' wjYH kï foys ìkaÿ lSmhla tl lr.kak'


4' Egg and Spinach Sandwich


lsf,da cQ,a 324l Yla;sh wvx.= ì;a;rhla iy le,aishï" fmdgEishï iy úgñka ta nyq, ksú;s WoEik wdydrhla f,i Tng wjYH Yla;sh ksis f,i imhkj'



ksú;s fld, lSmhla
ì;a;rhla
mdka fm;s 4la
ng¾
isyskaj lmd.;a ¨kq
;,d.;a iqÿ ¨kq ìla 2
ÆKq



fidaod.;a ksú;s fld, j,g uo riafk j;=r álla oud úkdä 4"5la ;ïfnkak yßkak'
ng¾ iaj,amhla ,sm ;nd thg ¨kq" iqÿ ¨kq iy ÆKq tla lr ¨kq ál uDÿ jk ;=re f;ïmrdÿ lr.kak' thg ksù;s tla lr l,jï lr thgu ì;a;rh tla lr ial%eïn,a lr.kak'
mdka fm;s u; ng¾ ;jrd idod.a;a ksú;s iy ì;a;r f;ïmrdÿj mdka u; ;=rd iekaâúÉ lr.kak'


5' Banana and Yogurt Smoothie


fhda.Ü .ek l,skq;a lsõjfk flfi,a lshkafk fndfydu fyd| Yla;sckl wdydrhla lsh,hs lshkafk' úgñka î6" fmdgEishï iy úgñka iS nyq, iy ldfndyhsfâ%Ü wvq m,;=rla vhÜ lrk flfklag Wk;a kï fïl iqÿiqhs'



flfi,a f.ähla
lsß lma 1
ó meKs fïi yekaola
fhda.Ü lma 1\2
whsia leg lSmhla



ish,a, íf,kavrhlg oud íf,kaâ lr .kak'


6' Fruit Salad with Nuts


úgñka iS" ta" f*daf,aÜ" fmdgEishï iy le,aishï nyq, WoEik wdyrhla f,i fïh y÷kajkak mq¿jka' oyj, f;la cjfhka l%shdldÍ f,i jev wrUkak Tng fï wdydrh Woõjla fõú'



wem,a f.ä 1\2
flfi,a f.ähla
fodvï f.ä 1\2
úh,s ñÈ fïi ye¢ 2
rg lcq fyda wdukaâ weg fïi ye¢ 2
fhda.Ü 1\2
ó meKs fïi yekaola



wem,a" flfi,a iy fodvï l=vd fldgq lmd.kak' fhda.Ü iy ó meKs tlg ñYr lr lmd.;a m,;=re j,g oud rglcq fyda wdukaâ iuÛ úh,s ñÈ ñY% lr .kak'


7' Kurakkan and Banana Muffins


biair fyaka f.dú;ekg wfma me/kafkd .sfha jÜglal oÆ wdkula tlal l=ryka ;,mhla ld,d' oj,ag lEu fjklï fmdf,dj;a tlal TÜgq w,a,kak ta wdydrh Woõ jqkd' fï l=rlalka u*ska tfla we;s Yla;sh Tng oji mgka .kak fyd| W;af;aclhla ,nd foaú'



l=rlalka msá lma 1\2
mdka msá lma 1\2
fílska mõv¾ f;a ye¢ 1 1\2
fílska fidavd f;a ye¢ 1\4
ì;a;r 1
flfi,a f.ä 1
jeks, iaj,amhla
lsß lma 1\4
T,sõ fyda t<j¿ f;,a fïi ye¢ 2
iSks lma 1\4



msá" l=rlalka" fílska mõv¾ iy fílska fidavd tlg ñY% lr 3jrla y,d.kak'
fjku n÷kl ì;a;r" f;,a" jeks,d" lsß iy fmdä lr.;a flfi,a ñY% lr.kak' thg msá iy iSks tla lr ñY% lr.kak'
ng¾ ;jrd .;a u*ska g%ේ tllg ñY%Kh mqrjd fi,aishia 180g fmr r;a lr.;a W÷kl úkdä 10;a 15 w;r ld,hla fíla lr.kak'


8' Caramelized Pineapple with French toast


úgñka iS" ue.akSishï" úgñka î6 nyq,j wvx.= wkakis ksielfhkau Yla;sckl m,;=rla' WoEik wdydrhla yeáh wkakis fukak fï úÈhg fhdod.kak mq¿jka'



wkakis fm;s folla
mdka fm;s 4la
ì;a;rhla
lsß lma 1\4
ÆKq
iSks fïi yekaola
ng¾



iSks j,g j;=r f;a yekaola tla lr ÿUqre meye jk f;la leru,a lr.kak' thg wkakis fm;s fol oud fome;a;u fyd¢ka iSks leru,a tfla ;ejfrk mßÈ uo fõ,djla ,sfma ;nd .kak'
lsß" ì;a;r iy ÆKq fyd¢ka .idf.k mdka fm;s tu ñY%Kfha fmdÛjd .kak' ng¾ oud.;a mEka tll fmdÛjd .;a mdka fm;s mq¿iaid .kak' leru,hsia lr.;a wkakis mdka fm;s ueog ;nd iekaâúÉ lr.kak'

 

 

Wmqgd .ekSu wksjd weiqfrk

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