Ngukuphi ukutya okufuneka udle ukuze unciphise umzimba?

Kusuka kokutya kwakho isidlo sasemini, kuxhomekeka kwimpumelelo yakho ekuzameni ukulahla ubunzima obunzima. Siza kukuxelela ukuba wenze ntoni ukuze ungashiyi izitya zakho ezizithandayo, obangela umonakalo omkhulu kumfanekiso wakho. Ngaba uhlala rhoqo kwimibutho kwaye ubusuku bonke uyazifumana kwenye yeetafile? Okanye umqhubi wokutya okukhawulezayo, ozisa ukutya kwasekhaya kwiindawo zokupheka ezikufuphi kwaye udibe kwi-sofa? Kwaye nawuphi na umzekelo, ngokuhlwa okutyiwayo kukudala umonakalo ongenakulinganiswa kumfanekiso wakho. Abasetyhini abaninzi bafumana ngaphezu kwesahlulo semali yemihla ngemihla yokudla isidlo sakusihlwa kwaye ngokuhlwa, badla ngokusetyenziswa kakubi ngamanqatha, ukutya okunomsoco kunye nocoko-into ebangela impilo yabo, imilo kunye nemizwa yabo. Imfihlelo iyilula: zama ukucinga kwakhona ngokutya kwakho ngendlela efanelana nawe. Siphinde sikunike ezine zokupheka. Yikuphi ukutya okufuneka udle ukuze ulahlekelwe isisindo - lowo ngumbuzo!

Umtsalane weemveliso eziyingozi

Ingxaki. Awunayo amandla okwaneleyo ukupheka into ekupheleni kosuku, ngoko uthenge ukutya ukuze uthabathe. Kodwa naluphi na ukulungelelanisa inexabiso layo. Ngokomzekelo, ukutya okuqhelekileyo okudla ngokukhawuleza i-Cheeseburger iqulethe i-calorie ezingama-700 kunye nama-gram angama-26 e-fat, kwaye phantse nayiphi na isitya saseTshayina iya kwongeza i-calories i-1 000. Nangona kunjalo, akusikho konke ukutya okutya okukhawuleza kuqulethe amaninzi amaninzi! Susa eceleni kwebhokisi ye-pizza uze ufunde indlela yokukhetha okulungileyo kakhulu xa u tyelela ukutya okukhawulezayo.

Isisombululo kubalandeli beemveliso eziyingozi

Khetha okukhethwa kukho ukhetho lweekhalori zokutya: iincinci ezincinci kunye nezitya ziphekwe ngexabiso elincinci lamafutha. Esikhundleni se-shawarma, umzekelo, kungcono ukuthatha inkukhu ebongwe. Ngona khetho olufanelekileyo luya kuba inkukhu kunye nemifuno kunye nelayisi. Uya kulondoloza malunga neekhalori ezingama-500, kwaye ngeveki iya kukunceda ukusuka kwi-0.5 kg ubunzima obunzima, obusongelwayo. Musa ukugxila kwiimali ngokuphishekela iindawo ezinkulu: iintsimbi ezininzi zaseFransi ngentengo ephantsi zilungile kwiqondo lokujonga, kodwa umzimba wakho uya kuwuhlawula. Inxalenye enkulu yamafries aseFransi uza kufumana ama-calorie angama-510 kunye nama-26 amagremu weenqatha, ngelixa udidi oluncinane luqukethe ii-calorie ezingama-210 kunye ne-10 gram yeenqatha. Kungcono ukuba ulandele amazambane aphekiweyo nge-sauce "Salsa": i-130 gram yokukhonza iqukethe iikhalori ezingama-100 kuphela, i-3 gram yefiber, kwaye akukho nantoni. Zama ukuhlela "ukutya" kwakho okukhawulezayo. Esikhundleni sokuba uguqulwe emva kokutya ukuze uthathe kwivenkile yokudlela, yeka ivenkile uze uthenge i-fishlet fillet, ephekwe kwi-oven microwaves kumcimbi wemizuzu. Ngexesha elifanayo bamba iimveliso ezinoncedo: imifino emitsha, isaladi kwi-bardi yebhadi, ubhontshisi obunciniweyo.

I-pizza yemifuno esheshayo kwihlabathi

Ukuze ulondoloze ixesha, sebenzisa iresiphi yesitya, esilungiselelwe kwaye sikhonze kwisitya esinye. Ixabiso lentlawulo: kwi-pizza yemifino kuninzi iikhalori, ngoko ke ukhuselekile ukutya i-bun okanye izithelo ezintsha.

Ukulungiselela ixesha: imizuzu emi-2

Ixesha lokupheka: 3-4 imizuzu

• 4 amaqanda abamhlophe;

• iargarini;

• 2 tsp i-pesto sauce;

• itafile ityuwa;

• umsila omnyama omnyama ukula;

• 1 ingilazi yemifuno enonciweyo (i-broccoli, amakhowe, i-pepper e-sweet);

• 1 tbsp. i-spoonful of cheated cheese "iParmesan"

Lubricate isitya esingenalutho esine-margarine. Thela i-squirrels kuyo, yongeza ityuwa kunye neepilisi ukuze uzonambitha. Hamba ngefoloko de kube ngumxube ohambelanayo. Yongeza imifuno kwaye upheke kwi-microwave ngomzuzu 1 kwiqondo eliphezulu. Susa isitya, xuba ngokukhawuleza uze usibuyisele ehovini ngeminithi eli-1. Hlola ukufumaneka. Ukuba iimifuno zibukeka zichanekile, zifake ngokukhawuleza isitya kunye ne-polyethylene kwaye upheke enye ngomzuzu. Phula nge-parmesan ushizi kwaye usebenze kwitafile.

Ixabiso lesondlo (pizza yonke):

• i-33% yeenqatha (5.5 g, ii-1.6 g)

• 17% i-carbohydrate (6.2 g)

• iproteinyini ye-50% (18.2 g)

• 1.8 g yefiber

• 120 mg ye-calcium

• 1 mg yesitye

• 337 mg ye sodium.

Isisombululo samamininistist culinary

Ukuze ungaziva unetyala kwaye ungadli ngokutya ngokuhlwa, ukwahlula isidlo sakusihlwa kunye nesidlo sasemini kwiindawo eziliqela uze uzihlwithe rhoqo iiyure eziyi-3-4 ngemini, ulawule inani elipheleleyo leekhalori ezisetyenziswe ngosuku. Ukungahoyi ivakalelo yindlala kunzima, kodwa unokwenza ukuze kungabi namandla, ukuzikhusela ekudleni. Nika isaladi yemifuno ephilileyo. Ukongeza kwi-saladi eluhlaza okwe-fat-fat protein foods, kwaye indlala iya kubuya ixesha elide. Zama ukuxuba kunye nemifuno 100 g yerhunti yamathinki kwi-salads, isigamu indebe yeembotyi, ii-white whites okanye 30 g zama-almond. Yidla ngakumbi i-fiber enomsoco ngexesha lokutya. Unokuziva uzizele ngokupheleleyo kwaye ungafumani iikhalori ezingaphezulu. Zama nje ukuba nesidlo esiphambeni sakho, isitya okanye imifuno.

Salaat Meat Salad

Le saladi, efanelekileyo ngokufanelekileyo njengesitya esiyintloko, iza kuba nexesha elide liyanelisa ukuvalelwa kwindlala ngenxa yeeprotheyini kunye nefiber equlethwe kwiinqwelo kunye nekhakishi ye-Peking.

Ukulungiselela ixesha: imizuzu eyi-10

Ixesha lokulungiselela: imizuzu eyi-12-20

• I-1/4 indebe itshayile i-lemon juice;

• I-1/4 indebe isanda kufakwa ijusi ye-orange;

• 2 tbsp. isipuni i-sauce intlanzi;

• 1 tbsp. i-spoonful yeerice yewayini iviniga;

• 1 tbsp. i-spoonful sugar sugar;

• 1 tbsp. i-spoon (okanye ukunambitha) yepelepele ebomvu ebomvu;

• 5 amaqhosha. ziqwengqele zincinci;

• Iiglasi eziyi-8 zeklabishi ephosiweyo;

• Iikomityi ezimbini zeekroti ezisikiweyo;

• 1 inkomishi yesinki eqoshiwe;

• 1 inkomishi ye-cilantro eqoshiwe;

• 220 g yefowuni yefowuni;

• ityuwa kunye nomthunzi omnyama womhlaba ukula

Yilungisa i-oven ukuya kwindawo ephezulu yokushisa. Kwisitya esincinci, xuba i-lemon kunye nejusi le-orange, i-sauce kunye neentlanzi, ivinice, i-rice, i-rice, i-rice, ne-pepper. Yongeza i-shallots uze ubeke eceleni. Kwisitya esikhulu seladi, faka iinqotyi, iklabishi, i-mint kunye ne-cilantro. Beka eceleni. Iityuwa kunye nepepper inyama kwaye uyibeke kwi-tray baking. Ukubhaka, ukujika kanye, ukuya kumgangatho ofunekayo wokugcoba (6-7 imizuzu kwicala ngalinye - ngegazi, imizuzu eyi-8 - i-roast ephakathi, i-9-10 - ukucheka okuhle). Beka inyama kwibhodi yokusika kwaye uvumele ukupholisa malunga nemizuzu eyi-10. Slice ngokufanelekileyo kwaye ungeze kwi saladi yeklabishi. Ixesha le-saladi nge-sauce kwaye udibanise kakuhle. Ukusa kwiiflethi ezi-2 uze usebenze kwitafile.

Ukutya okunokondla Ukukhonza ubukhulu:

• I-23% yeoli (10 grams, ii-4 g)

• 44% i-carbohydrates (43 g)

• Iiprotheni ezingama-33% (32 g)

• 13 g fiber

• 259 mg ye calcium

• 6 mg yentsimbi

• 1 576 mg ye-sodium.

Culinary minimalist

Ingxaki. Ukunamathela ngokuphumelelayo kwi-calorie ephantsi, kunye nekomityi yekhofi kunye nokutya kunye nesaladi yemifuno, ucinga ukuba yonke into iyinto eqhelekileyo yokutya kwakho. Kodwa kuvela ukuba ufumane izondlo ezinganeleyo ukugcina yonke imini, kwaye ngokuhlwa ulala nje yindlala. Ungalokothi uzizise kummandla onjalo, ngaphandle koko unokuphelisa ukuphonsa ukutya ekudleni, uze uzitsho ukuba yonke imizamo yakho yayingenanto.

Umthandi ukuba adle

Ingxaki. Emva kwesidlo esilinganiselweyo ukusuka kwindawo yakho yokujonga, uqala ukufumana iintlobo zokutya okutyukisayo. Iqala ngeekuki ezimbini ezingekho nangozi, kwaye ekugqibeleni uyayichitha ibhokisi lonke, ngelixa ufumana ii-calories ezingama-1440. Isizathu saloo nto yokutya singabonwa yindlala kunye nesimo sakho sengqondo. Ukuba ukhathazeke ngento ethile, ngoko uncedo lokutya ukusombulula le ngxaki awuyi kusebenza. Mhlawumbi kufuneka ucinge ngesisombululo sangempela kwingxaki. Ukuba uyadla, ngenxa yokuba ulambile ngokwenene, kufuneka uqikelele ngokutya kwakho ukuze isidlo siqule ukutya okunokondla okuphezulu okunokutya, kwaye uzilungiselele ukuyeka ukutya okuhlwayo.

Isigqibo somthandi ukuba adle

Fumana isizathu sokutya kwakho okutyiwa rhoqo. Gcina idayari yokutya kwiiveki ezi-2 ukuqonda ukuba yintoni isizathu sesithandwa sakho sesibindi kunye nezinye izinto zokutya. Rekhoda ixesha lokutya, inani elidliwayo kunye neengqondo zakho ngexesha lokutya. Faka amafutha ancedo kwimenyu yokutya. Ukuba indlala ayihambi kwiminyaka engama-20 emva kokuba uyidlile, mhlawumbi awufumananga i-fat or enough protein, eyandisa inani lokutya. Yaye ungesabi igama elithi "amafutha". Unako ukwandisa isixa salo ngokufaka nje isipuni se-oyile yeoli kunye nejusi yemononi (i-calories ezingama-40 kuphela) ekubilweni okanye kwimifuno. Emva kwesidlo esisodwa, lungiselela okulandelayo. Geza isipinashi, usike u-anyanisi, ucaze iinqwelo. Kulo msebenzi, ukuba uyidla into ethile, ubuncinane kuya kuba yimveliso encedo. Ukongeza, uya kuququzelela ukulungiselela isidlo esilungileyo ngosuku olulandelayo. Yiba ne-snack kwisicwangciso. Thatha ama-khalori angama-200 ukusuka kwintlanganiso yakho yemihla ngemihla ukuze ungadli ukutya emva kokutya. Yidla kakhulu ebusuku? Kule meko, isitoreji sinento eninzi, kodwa ayikho ephezulu kwiikhalori. Ingaba ngumpopuni olula okanye utyiweyo imifuno. Okanye ukwahlula isidlo kwiindawo ezimbini: yidle ngokukhawuleza, kwaye okwesibini - iiyure ezimbalwa kamva.

Izikhuku eziphekiweyo

Le ntlanzi enomsoco, ngenxa yeempawu zayo ezibuhlungu, iya kutshintsha ngokuthe ngqo iipipi, kukunikezela ngeprotheni, i-calcium kunye ne-fiber. Sitshintsha iresiphi ngokwezinto ozikhethayo, wongeze kwixesha elihlukeneyo kunye neziqholo.

Ixesha lokulungiselela: imizuzu emi-5

Ixesha lokulungiselela: imizuzu engama-35-40

• I-1 inokuthi i-chickpeas ekhutshiwe (400-500 g);

• Ioli yeoli;

• ityuwa enkulu ukunambitha;

• 1/8 tsp powder powder (okanye ngaphezulu - ukunambitha);

• 1/8 tsp cayenne

• ipilisi (okanye ngaphezulu - ukunambitha);

• 1/4 tsp ye-oregano eyomileyo (okanye ukunambitha)

Ukushisa i-ovini ukuya kuma-230 ° C. Faka i-chickpeas kwisitya sokupheka. Bhaka ithele imizuzu engama-35 ukuya kwimizuzu engama-40, ukugubha ngezinye izikhathi, de kube yinto ebomvu yegolide. Beka kwisitya esikhulu, ucoceke ngokulula ngeoli yeoli. Yongeza ityuwa, pepper, igalikhi kunye ne-oregano. Gxuma ukwenza ukuba iziqholo zisasazwe ngokufanayo.

Inani lezondlo ekusebenzeni (100 g):

• I-8% yeoli (1.3 g, i-0.1 g fat fatated)

• Iproteinyini ye-17% (5.7 g)

• 5.1 amagremu wefiber

• 393.4 mg ye-calcium

• 16 mg yentsimbi

• 339 mg ye-sodium.

UMthembu weqela

Ingxaki. Ngenxa yomsebenzi wakho, uqhube kwi-whirlpool yokuphila kwentlalo, uhamba kwiindawo ezininzi kunye nokufumana. Awuzange usisebenzise i-oven ixesha elide, ngoko unokuyijika ngokukhuselekileyo ibe yikhabhinethi yeentambo. Ukongeza, awuyikubukela into oyidlayo kwisiganeko esilandelayo. Isizathu sakho? "Lo ngumcimbi okhethekileyo!" Kodwa oku akusiyo isiganeko esikhethekileyo, ngumgangatho wemihla ngemihla yobomi bakho.

Isisombululo seNdlovukazi yamaQumrhu

Yiza. Thatha isidlo sesininzi seprotheni emsebenzini, uze uyidle malunga neyure ngaphambi kokuba uhambe kwitafile ye-buffet. Misela umda. Ukucwangciswa kwangaphambili kwento oya kuyidla kwisiganeko somkhosi kuyisitshixo sakho kwimpumelelo. Ukuba isidlo sihlala kwindawo yokutyela, gcina iikhalori. Itheyibhile yokutya yokutya? Zama ukugcina u-3: 1 (amaqatha amathathu e-calorie e-low calories kufuneka abe nenxalenye eyodwa yeyona calori ephezulu). Kwaye kunokuba ufike etafileni ngezikhathi ezithile, ubeke ubeka phezu kweplani into ofuna ukuyidla ngayo, kwaye ekupheleni kokutya. Ukunciphisa ukusetyenziswa kotywala. Umda wakho unye okanye ezimbini zokugwina, kungekho. Ngotywala, ezinye iikhalori ezingenamsebenzi ziwela emzimbeni, ezingathinteli ukucima ukulamba. Ngokuphambene noko, isondlo sitshisa kuphela. Ukuze ube nento ehambelana nezinye iindwendwe zeqela, cela ibartender ukuba ikulungiselele i-cocktail kunye ne-soda, ijusi ye-cranberry kunye neqhekeza lemon.

Iidyudle ezineenkukhu

Esi sidlo kulula kakhulu ukukulungiselela, kwaye, xa usidlile ngaphambi kweqela, uya kuzigcina ekudleni.

Ixesha lokulungiselela: imizuzu eyi-15

Ixesha lokupheka: imizuzu eyi-15

• 200 g yeeodle;

• 5 tbsp. iipuni ze-soy sauce encinci;

• 2 tbsp. iipuni zeviniga;

• 1 tbsp. ipoon yeoli yeesame;

• iispuni ezimbini zeeyusi;

• iifuni ezimbini zeetayard;

• 1 tbsp. i-spoon ye-pasty ibhanti ibhotela;

• I-350 g yenkukhu yenkukhu ngaphandle kwelaphu kunye namathambo;

• 5 amaqhosha. ziqwengqele zincinci;

• Umango we-1 ophakathi

Bilisa i-noodle. Kwisitya esikhulu, xuba izithako ezi-6 ezidweliswe ngezantsi ukwenza i-sauce. Beka eceleni. Gquba i-brisket kwi-plastic wrap ye-oven microwave uze upheke imizuzu emithathu. Vumela ukupholisa, ukusika nokufaka kwisitya se-sauce. Hlanganisa i-noodle, imango kunye ne-shallots, xuba kakuhle. Hlala kwiphakethi ebhaliweyo kwiqrijini uze usebenzise.

Ulwazi olunempilo:

• I-fat fat (i-8.5 g, ii-1.6 g)

• I-57% ye-carbohydrate (63.5 g)

• Iiprotheni ezingama-26% (28.9 g)

• 1.9 amagrefri

• 55 mg ye-calcium

• 3 mg yesinyithi

• 1314 mg ye sodium.