Iindlela zokupheka ezintsha zokutya okunempilo

Izitya zokuzithandayo kunye neempendulo ezintsha zokutya okunempilo kufuneka zibonakalise nakwiimenyu ezidityanisiweyo zokutya, izazinzulu zithi, kodwa kwindlela entsha yokukhetha "ukukhanya". Bulungiselele, uchithe iikhalori ezingaphezulu, kodwa ngaphandle kokulahlekelwa yintliziyo, kulula kakhulu!

Iingcali ezivela kwiYunivesithi yaseBolombia (eItaly) zaxoxwa nabantu abangama-1000 abaneminyaka engama-21 ukuya kwimi-41 ubudala abaye bazama ukunciphisa ubunzima, banciphisa ngokwabo ukutya. Yaye yabonisa into edabukisayo. Kwavela ukuba wonke umntu owayesondla walahlekelwa umdla kumntu wesini esahlukileyo, kwaye waba neengxaki zeemvakalelo: amakhaya ahlaselwa, kwaye umsebenzi wafika kwimeko yolonwabo. Kwaye konke ngenxa yokuba banyanzeliswa ukuba bayeke i-pasta - isitya selizwe lesiNtaliyane. Wonke umntu wesithathu ophendulayo, nangona evakalelwa enetyala, kodwa waphonsa "ukutya okungenangenangqondo", akaze afikelele ekujoliswe kuyo. Ewe, akunakwenzeka ukuba into ebuthakathaka ithwale ixesha elide lokungabikho kwepasta oyithandayo kwimenyu!


Emva kokuvavanya abafel 'ukholo abangenangqiqo zokupheka ezintsha zokutya, iziNzululwazi zaseNtaliyane zagqiba ukuba imihlatshelo abayenzile egameni lokuvumelana nokuhlupheka, kuquka ukucinga, kuyingozi kakhulu kwimpilo kunamakhilogremu ambalwa. Ngokuqinisekileyo, ukulahleka ubunzima obuninzi obunzima obunzima, kodwa asiyilo xabiso eli-3. I-Macaroni yamaTaliyane, njengelayisi yeJapan okanye i-fat for the Ukrainians, iyimveliso engahlawulelwayo. Nangona ngamanye amaxesha kunye nexabiso elifanelekileyo, kodwa kufuneka ngokuqinisekileyo bangene ekudleni kwabo bazama ukunciphisa umzimba.

Siyabulela kule ntsilelo encinci yokumelana nokutya kunye nokuphumelela kuya kuba lula, bathi izazi zezilwanyana zaseNtaliyane. Ukubala iikhalori ngaphandle kokulahla izitya zakho ezizithandayo kuya kuba mnandi. Zama nje ukutya okuncinci ukuphucula, ukutshintsha kancane i-recipe. Kwaye ngoko njengomvuzo, kunye neentlobo ezintsha zokutya eziqhelekileyo, uza kufumana "ukugcina" okulungileyo kweekhalori! Nceda uqaphele, zonke iirephepheni zinikezelwa ngeenkonzo ezine.


IPasta kunye noshizi

Minus 120 kcal

Misela i-parmesan ene-granulated, ubisi olupheleleyo kunye ne-bhotela kunye ne-cheddar kunye nefuthe elincitshisiweyo, ubisi olunobisi kunye namathanga amnandi.

Ubilise 250 g nayiphina i-pasta evela kwingqolowa yezinto ezintle. Kwisitya esinokutshisila kwi-heat ephakathi, xuba i-1/2 indebe yobisi lobisi kunye ne-150 grams yamatki abilisiwe. Susa kwi-heat, engeza i-1 indebe ye-cheddar, 1/2 i-teaspoonful. iifuni zetyuwa, itiye le-1/4. izipuni zeesardadi ezinomileyo kunye nepepper ukuze uzonambitha. Faka i-paste kwisibumba, uyizalise kunye nomxube ogqityiweyo wempompo, ufefe ezinye iinkuko zesonka okanye i-breadcrumbs phezulu. Bhaka i-pasta imizuzu engama-20 kwi-180 ° C.

Ungalondoloza njani "iilori"?

Emva kokuba wenze iinguqu ezithatha indawo zokupheka ezintsha zokutya kunye nokunciphisa kakhulu umxholo weoli, uzonciphisa umxholo wekhalori ukuya ku-300 kcal ukusuka kumgangatho oqhelekileyo we-420, kwaye udibanise ithanga, ufumane malunga ne-45% ye-vitamin A kunye ne-fiber efanelekileyo.


Meatloaf

Minus 156 kcal

Faka indawo yenkomo yomhlaba kunye nesinkwa esincinciweyo kunye nenyama egxothwe kwi-meat turkey inyama, i-oat flakes kunye nesipinashi esineqhwa.

Ukucwilisa i-ovini ukuya kwi-200 ° C. Kwisitya, hlanganisa i-500 g ye-turkey mince, 2 amaqanda amakhulu, i-1/2 indebe ye-oatmeal, i-1/2 indebe ye-anyanisi eqoshiwe, i-300 g ye-spinake yemifino egciniweyo, i-1 teaspoonful. i-spoon ye-thyme eluhlaza okomileyo, ityuwa kunye nompompe omnyama ukula. Ugqibile inyama egumbuluweyo kwifom ye-roll, ifakwe apha phezulu kwaye ubhaka malunga neyure.

Ungalondoloza njani "iilori"?

Isidlo se-turkey inyama yincorori encinci kunokuba yinyama: inamafutha angama-8 angaphantsi kweoli. Isipinishi iya kwenza i-juicy inyama, kunye ne-oatmeal flakes ziza kunceda i-roulette igcine ifom ekhangayo.


Isaladi kaKhesare

Minus 67 kcal

Yenza i-sauce eyenziwe ngokusemthethweni eyenziwe ngokusemgangathweni ngokulungiswa ngokubhekiselele kwi-recipe entsha.

Hlanganisa iqanda elingu-1, i-clove egayiweyo, 1.5 iitapuni. iipuni ze-anchovies ezinamathanga, itiye ye-0,5. iipuni ze-Dijon lwesardard, iitafile ezi-2, iipuni zejisi lemon kunye neoli yeoli.

Ungalondoloza njani "iilori"?

I-Sauce yile khalori ephakamileyo yesaladi. Kwitafile e-2. iipuni ziqukethe i-18 g yeenqatha! Kule recipe, amanqatha anesiqingatha kakhulu, ngaphandle kwee-high-calorie izithako ezinjengeeshukela kunye ne-fructose-rich rice syrup.


Isobho seCream

Ngaphantsi kwama-115 kcal

Faka ukhilimu (ukhilimu omuncu) kunye nomhluzi ocebileyo wenkukhu kunye nobisi obisikiweyo, ubhontshisi omhlophe kunye nomhluzi wemifuno kunye neempendulo ezintsha zokutya okunempilo.

Hlanganisa i-400 ml yomhluzi wemifuno, 750 g weetato kwijusi lakho, wongeza amaqabunga ama-2-3 uze ufake emlilweni. Kwisitya, hanya ngefoloko 1 indebe yamabhontshisi anamathanga. Xa isobho lipheka, uthele i-1 indebe yobisi 1.5% i-fat, ixesha ngeetyuwa, iphepsi elitsha ngokutsha kwaye upheke enye imizuzu eyi-15. Susa kwiqabunga le-soup ye-soup uze u-whisk kwi-blender kunye nobhontshisi be-puree.

Umnqophiso wento "uyisindisa" iikhalori? Isobho se-tomato, ngaphandle kwekhrimu okanye ukhilimu omuncu, siya kuba nesityebi kunye neembotyi (uhlobo olubalulekileyo lwefiber olukhuthaza umsebenzi wegciwane lesisu). Ukutshintsha isobho senkukhu kunye nemifuno, uyanciphisa ukungena kwe-sodium - kulibaziseka i-soda kwaye ngaloo ndlela kuncedisa ukuzuza ubunzima.


I-ayisikrimu enesiraphu ye-strawberry (jam, jam)

Minus 156 kcal

Yenza isiraphu eselungisiwe esenziwe ngokufanelekileyo okanye i-jam sauce kwi-strawberries eshushu.

Kwiingqayi ezine ze-strawberry zongeza itafile e-1. i-spoonful ye honey, kwaye ubambe ukushisa okuphantsi ukuya kumxube. Kulungile kwaye uyihlose ibhola nganye ye-ayisikrimu ngale mxube.

Ungalondoloza njani "iilori"? Kunokuba uzinqabise ngokwayo kwi-ice cream, kungcono ukunciphisa isabelo kabini. Ukuba unqamle isiraphu yeeshukela ngokuthanda amajikijolo amnandi, uya kufumana nale dessert phantse i-100% yimihla ngemihla yevithamini C.