I-jelly yezithelo kunye nebhotela
Ewe, ukutya isandwich nebhotela ibininzi kwaye inomdla ngakumbi kunengcezu yesonka. Kodwa oku kuhlambulukileyo kwezilwanyana zezilwanyana! Ukuba unenene imania ukuba udibanise into ethile kunye ne-bagel nganye kunye nomqulu, kungcono ukusebenzisa i-cream fat-fat, i-home-made cheese, i-jelly fruit, i-marmalade. Le "ingubo" iqulethe isilinganiso sama-calories angama-3-5 ngaphantsi kwebhotela, kwaye ngaphandle kwayo ayiyilayithanga umzimba ngamafutha anobungozi.
Yoghurt kunye nePlombir
Ingxaki kukuba amafutha aqulethwe kwi-ice cream yakho ayithandayo ngokukhawuleza kwaye egcinwe ngokukhawuleza kwiindawo eziselunxwemeni nasezinqeni. Nciphisa i-yogurt yendalo ephantsi, udibanisa kunye namajikijolo kunye neziqhamo, kwaye ke unokuwuhogela njenge-ayisikrimu imihla ngemihla (kuphela malunga ne-kcal 75 kuya kwe-179). Ngendlela, i-dessert enjalo iluncedo kwiithambo kunye neenkqubo zokuzivikela. Nantsi i yogurt enhle!
Chestnuts
Amantongomane ayidlame yokutya eqinile. I-nucleolus ngayinye i-fatty 50-60% kunye ne-ICPM (andiyikukhuphela iinqutyana ngokupheleleyo kwi-100 g yamantongomane, iyanciphise izinga le-cholesterol egazini (nge-14% kwiiveki ezi-3).) Khethani i-chestnuts (245 kcal nge-100 kunye ne-2% kuphela yeoli). Ukukhetha okulungileyo kukutya kwexesha kunye neoli ye-alimondi.Kwa iresiphi yekhekhe ithi "ingilazi yamantongomane" Faka isithathu: ingqalelo ayiyi kutshintshwa kakhulu, kwaye umxholo wekhalori uza kuphawuleka.
Imifuno nemifuno
Xa kucima inyama ukusuka kwi-35 ukuya kwi-75% ye-vitamin B idlula kwijusi okanye i-sauce eyenziwe ngexesha lokulungiselela. Nangona kunjalo, mayeke isityebi kwiivithamini, inyama ye-sauce ayiluncedo kakhulu, kuba ilungiselelwe ukusebenzisa izithako ezifana nomgubo kunye ne-cream, ngoko ke, umkhiqizo wokugqibela unamafutha kakhulu kunye ne-calori ephezulu. Yidla inyama ngemifuno kunye nemifuno. Emva koko akukho mzobo uza kufuneka kuwo onke, kwaye ukutya ngokwalo kuya kuba nokufunda nokubhala.
Ishokoleta yezithelo
Ushukela kunye namafutha, ukugqithisa i-tshokoleta, ukuzalisa ngokugqibeleleyo iikhalori kwaye ngoko ke, ubunzima bomzimba. Kwi-100-gram tile, ngolwazi lwakho, ngaphezu kwama-550 khalori kunye nama-35 grams weenqatha. Ukongeza, i-tshokoleji ibangela ukuba iinyawo zibangelwa yintsholongwane, i-allergen, okanye i-heartburn emva kwesidlo esinomdla, kwaye isoloko isenza ukuphazamiseka kokulala, ukuphazamisa ubuthongo, -buza oogqirha.
Ngenye indlela
Yidla iziqhamo ezintle kakhulu okanye iziqwenga ezi-3-4 zomqhamo omisiwe. Phuza i cocoa. Ngexesha elithile uyayeka ukutsala i-tshokoleta. Ukuba isidingo sokudliwayo sidlula yonke imida, khetha i-tile encinci yeshokoleta emnyama. Iqulethe izinto ezingaphezulu kwama-400 ezisebenzayo.
I-broccoli chips
Ukutya iipakethi ye-100 gram yeepatata zepatata, ufumana amanqatha amaninzi njengoko iqukethe iitapile eziyi-95! Ukongeza, ii-chips ziqulethe ixabiso elikhulu letyuwa, i-glutamate ye-sodium kunye nezinye izinto ezinobungozi zamakhemikhali.
Ngenye indlela
Iimpawu eziqingqiweyo okanye eziqingqiweyo ngeembobo ezibhakabhaka ze-broccoli ezinqabileyo ngokukhawuleza, ukuba ziwagubungela kwi-fat-fat sauce, uya kufumana indawo ephezulu kakhulu yokutshintshela ii-chips. Le mifuno eluhlaza iyanceda kakhulu intliziyo, ukugaya, ikhusela umzimba ekuguga kwaye iqulethe ubuncinane izinto ezine ezine-anti-cancer effect. Ukutshintshwa okufanelekileyo kuyo yonke into!
I-cutlet yasekhaya kunye nezinja ezishushu kunye nabaqashi
Yonke into yokutya okukhawulezileyo kufuneka ibhekwe njengebhotile ye-cholesteric. Ukusetyenziswa kwemveliso yezilwanyana ezinamanci kwandisa ukwakhiwa kwama-radicals amahhala emzimbeni. Ama-molecule awonayo anceda i-cholesterol ifakwe kwiindonga zeempahla kwaye iwagqoke. Ukuphululwa kwesakhiwo seeseli, kubangele ukuguga kwabo. Ungathengi iimveliso ezigqityiweyo okanye inyama eselungisiwe (amanqatha aphezulu), kodwa khetha iinqwelo ezixhamlayo zenkomo uze uzipheke kuzo. Musa ukuhlanganisela inyama kunye nama-pastries: kufuneka idliwe ngokwahlukileyo. Isitya esona siphumeleleyo se-cutlet siyimifuno esitsha. I-antioxyidants echaphazelekayo equlethwe ngokukhawuleza ekulwela i-radicals kunye nokulungiswa kweeseli ezonakalisiweyo.
I-Teas vs ikhofi kunye nekhefu
Ikopi efanelekileyo yekhofi-cappuccino i-350 ml yesiphuzo esinomdla esinezigrama ezi-5 ezikhulu kunowesahlulo esifanayo somqulu, kodwa ubisi lususwe. Yaye uyazi ukuba yi-5 g yeenqatha? Ezi zi-45 ezingaphezu kwee-kilocalories. Ngokulula, usebenzisa rhoqo ikhofi kunye nekhilimu, usengozini kakhulu yokutyebisa. Ukongezelela, ikhofi iyangena kwii-eamel, iyanqanda amazinyo e-gloss and whiteness, kunye nokugqitha kwe-caffeine equlethwe ekunxilweni kunceda ukunciphisa ithambo lezinto, okwenza amathambo aphephe kwaye athathwe. Ngokutsho kophando, ifuthe elibi lingatholakala ngokusela ngaphezulu kweebhokhwe ezimbini zekhofi ngosuku. Phuza ngezinye iikhofi ezimnyama okanye ikhofi kunye nobisi obuncinci obushushu, oya kuthi, ukuba unomxube olungileyo, unokuwubetha i-foam. Oku, akunjalo, akuyiyo i-cappuccino, kodwa ungayifumana. Ingcinga efanelekileyo yokutshintsha itiye ngokupheleleyo. Bobabini abamnyama kunye noluhlaza, iqukethe i-flavones. Ezi zixhobo zinezixhobo ze-antioxidant kwaye zilawula umxholo we-cholesterol "engalungile," ngoko ke ukunciphisa inani lamacwecwe angayigcina imirhobho. Itheyibhile eluhlaza, ngaphezu koko, ukukwazi ukuphikisana nokuveliswa kwezicubu. Iingcali zenzululwazi zaseJapan ziye zatshengisa ukuba ukusetyenziswa kwansuku zonke kwezi ziphuzo ezimangalisayo kunciphisa umngcipheko we-lung, isisu kunye nomhlaza wesifo. Kuyafaneleka ukuphulaphula uphando lwabo.
Olive oil vs mayonnaise
Naliphi na isidlo, egqoke nge-mayonnaise, iyingozi yekororiki. Masithi uthe ukutya ngokufanelekileyo kwaye ungahambi ngeekhalori. Ukuba ukhathele ukutya kwakho okufanelekileyo, yongeza itafile e-1 ngosuku. isipuni se-mayonnaise, esicatshulwa ngokukhawuleza kwisaladi, uya kufumana ama-kilocalories angaphezu kwe-100 ngosuku kwaye ungeze u-5 kg ngonyaka. Kwaye ukutshisa ii-calories eziyi-100, kufuneka uchithe amandla amaninzi njengoko udlalwa ngumzuzu-30. Njengoko uyakubona, ziqhelise kwiimayonnaise - isalathisi sokulimaza. Iimayonnaise ezincinci zincinci zixutywa nazo zonke iintlobo zee-additives eziyingozi. Imveliso ephawulwe ngokuthi "ukukhanya", njengomthetho, yintambo, iphela nje ingaphantsi kunezihlobo "ezingabonakali". Nika ukhetho kwioli yeoli. Nguye ngaphandle komgaqo ophathelene namafutha. Abo bahlala bequka ukutya kwabo, i-cholesterol yamagazi, uxinzelelo lwegazi kunye nesifo sesifo senhliziyo zi-17-20% ezantsi kunezo zidla amafutha ezilwanyana. Oku kungenxa yokuba ioli yomnquma isityebi kwi-monounsaturated fatty acids. Kwaye baziphatha ngokungafaniyo emzimbeni kunamafutha ayenzileyo. Ngoko ke, ixesha elide lihlala ioli yeoli, kodwa ngexabiso elifanelekileyo, ukwenzela ukuba ungasebenzisi ukunciphisa ukusetyenziswa kwintsimi ngenxa yexabiso layo eliphezulu le-caloric. Itafile 2-3. i-spoonful salad iya kukwanela.
Isonka nge-bran kunye nama-biscuits
Iigwele kunye ne-pastries - le ntlawulo yeenqatha, e-akhawuntini ezimbini ziya kulinganisa inqeni yakho kunye neenyawo zakho. Iglasi yengqolowa ikheke encinane inika i-455 kcal, inani elifanayo leoli yokupheka - enye i-1500. Nokuba inani le-cholesterol (ukuya kuma-50 mg kwisiqhezu esincinci) kunye nee-additives ezenzakalisa nje? Isonka esiMhlophe sonakalisa impilo yakho kunye nomlo. Izinzuzo - hayi, kodwa iikhalori ezingenanto-ezininzi.
Ngenye indlela
Amabhasi kunye ne-bran. Ngendlela, kungekudala into ekhankanyiweyo malunga neenzuzo zesonka esingenagwele. Ukuba ukhangelelisisa, kwii-shelf zeentengiso unokufumana ezininzi iintlobo zesonka. Ukusuka kwiintlanzi khetha ixakeke kakhulu, uthi "Ubisi lwe-Bird" okanye iziqhamo kunye ne-berry jelly kunye ne-soufflé. Xa unako.
IiJuni vs soda
Iziphuzo ze-Carbonated - isethi yokutya kwemakhemikhali: idayi, i-flavour kunye nemilondolozo, inetyhefu yomzimba. Iintlawulo ze-lemonade zi-zero, kunye neekhalori ziqokelela. Umgangatho weshukela wosuku wosuku uqulethwe kwi-british 250-gram. Kodwa sinokuyiphuza ngelinye ilanga phambi kwe-2 ilitha yesiselo esingelona isondlo! Ukutshintshwa okugqibeleleyo - i-juice esanda kufakwa ngaphandle kweshukela, iziqhamo kunye nesaladi yezityalo, ezixutywe ngejisi lemon. Kwaye impilo iyincedo, kwaye awuyi kuzuza ubunzima obukhulu. Ukhetho olufanelekileyo ngumanzi wamaminerali kunye ne-lime. Ehlotyeni, isiselo esinjalo esiqabulayo, kwaye ebusika senza into echasayo. Emva koko, i-lime ikhuthaza ukuveliswa kwe-hormone serotonin, eqhuba ipeni yonyaka. Kwaye kubaluleke kakhulu - akukho khalori.