Umxholo we-caloric wokutya ngumzuzu osisiseko kwinkqubo yokulahlekelwa ubunzima, ukugcina ifom kunye nokuqashwa kwabantu. Ngamanye amaxesha kunzima ukugqiba isigqibo: thola isitya se-borsch okanye isahlulo se-porridge ngokutya. Yintoni eya kuba luncedo, unike amandla amaninzi kwaye ungaphantsi kwe-deposited? Emva kokubonisana nabaculi kunye nabadlali bezemidlalo, saqulunqa uluhlu oluchanekileyo lokutya okwi-calorie kunye nokutya kwimizuzu yonke. Hlanganisa neengcebiso zethu, kwaye akudingeki ukuba uchithe ukubalwa kweekhalori ezixhamlayo zomsebenzi ngamnye.
Ukutya okuphantsi kweekhalori: yintoni ozakuyidla sakusasa?
Ngokuqinisekileyo uvile kumama, umqeqeshi, izondlo zokutya, ukuba isidlo sasekuseni kufuneka sanelise. Nangona kunjalo, entliziyweni, ayithinti inqatha ngesonka sesonka kunye namacwecwe amabini e-porridge. Isidlo sakusasa kufuneka sibe luncedo, ukusuka kwi-carbohydrate engancinci kunye neeprotheni, eziza kusinikwa isidlo sasemini ukuba zinike amandla umzimba ukuba isebenze ngokuqhelekileyo kuzo zonke izitho.
Ukutya okusemgangathweni kokuqala ku-oatmeal ngobisi bonke. Ukuze ungabi nantlungu, yenza utywala isitya kunye neziqhamo ezomileyo, wongeza ubusi, ubisi oluncibilikiweyo, ujamu. Kwaye ngamanye amaxesha wenza i-porridge enosawoti ngebhotela kwaye, umzekelo, kunye ne-tomato entsha.
Iproteinyini ephilileyo yokudla kwasekuseni yiamaqanda ama-2-3 abilisiwe, i-200 grams ye-cottage shizi kunye ne-spoonful cream cream, isinxeba sesonka kunye noshizi okanye isinkwa esiqhelekileyo. Ukuba unayo ixesha, lungiselela iigwangu zeshizi ngaphandle kwebhotela kwi-recipe yokutya. Kanti nesidlo sakusasa siya kuhamba iqela leentlanzi ezibilisiwe okanye ezibhakiweyo, kunye ne-omelet evela kumaqanda amabini.
Ukutya kwekhalori ephantsi kakhulu kwekusasa
- I-oat flakes, umxube wezonka
- I-Banana, iinqabileyo, ama-apricots omisiwe
- Intlanzi ebilisiwe - i-hake, i-pangasius
- Amaqanda enkukhu
- I-Cottage shiese, i-yoghurt / i-smoothies
- Amaqanda aqhekezayo, isonka sesonka kunye nebhotela / jam
- I-Sandwich ngeeshizi, iglasi ye-yazhenka
- I-pastry ye-Puff kunye nenkukhu eyenziwe ekhaya
Ukususela kwiziphuzo: i-herbal tea kunye nobusi, i-green tea, i-cocoa ngaphandle kweshukela, i-juice e-fresh orange, i-coffee (kodwa kuphela xa ungayiphuzi kwisisu esingenalutho, kwisisu esingenalutho sandisa ubisi be-juice esiswini, kubangela i-gastritis ne duodenitis).
Imenyu ye-calori ephantsi kwexesha lesidlo nesidlo sakusihlwa
Ngemva kwemva, abagijimi bakhetha ukutya i-buckwheat, kodwa oku akuthethi ukuba yonke imihla kufuneka udibanise isityalo esinye. Senze iirephepsi zokutya eziphantsi kweekhalori zexesha lesidlo kunye nesidlo sakusihlwa, ezingabalulekanga nje kuphela, kodwa zidibanisa ngesidemon.
Ukutya kwekhalori ephantsi kwexesha lesidlo nakusihlwa
- Ilayiti yelayisi eneziqhamo. Gcoba irayisi ejikelezileyo kwaye uphonsa ngamanzi abilayo. Emva kwemizuzu engama-5, yongeza kwi-cubes ze-apula, iireki, ama-apricots omisiwe okanye amajikijolo. Sifaka isipuni seshukela - voila - silungele ukutya okuhle kunye nokuhle!
- I-Lenten isobho kunye nenkukhu. Isiseko se-recipe si-classic, kodwa endaweni yesithambiso esinesityebi se-ngulube, sibilisa intamo yenkukhu. Sipheka i-fry kubini esibini okanye ngesipuni seoli yeoli. Umxholo wekhariki wale borski awuyi kudlula i-330 kcal. Kwaye kunye kunye nesonka esitsha sesonka se-rye - oku kukudliwayo okugqibeleleyo.
- I-porridge porridge ene-broccoli kwi-batter kunye nomlenze wenkukhu. Iivithamini kunye nesidlo sasemini. Yongezelele ngeglasi yejusi le-orange.
- Isobho semifuno elula. Kukulungele ukuthenga kwivenkile umxube owenziwe ngomhlaza we-asparagus, i-broccoli, i-cauliflower, i-peas eluhlaza, izaqathe, i-anyanisi, ilayisi. Yongeza i-pepper e-sweet, iqela lemifuno, ii-5-5 zetatata kwi-3 ilitha yesobho. Kuba umhluzi uya kuhamba umlenze wenkukhu.
- I-Vegetable stew isisityebi kwiithamini, kulula ukugaya kunye ne-calorile ephantsi.
- Ukusuka ekudleni, yenza i-chopped steamed kunye nokudibanisa iinqatyi okanye i-zucchini. Ukupheka ngakumbi kweentlanzi kwi-oven kunye nemifuno okanye ukupheka. Gwema ukucima. Ukugcoba kuvunyelwe.
Iimveliso eziphantsi kweekhalori zeeyi: izinyo ezithandekayo ngenqaku
Bobabini ngokwengqondo nangokwenyama, ishukela iyadingeka. Kodwa yintoni eyokutya ukuze ungabi ngcono? Ukusuka kwiithengi zeetekisi kuya kufana neshokolethi emnyama "Brut", ii cookies "Maria" kunye ne-coat oatmeal. Le yindlela enokukhetha ukuyithengela itiye. Nangona kunjalo, ungakhohlwa ukuba awukwazi ukutya ngaphezu kwezinto ezi-2-4 ngosuku. Kwaye akunandaba nokuba ikhukhi okanye isiqwenga se tshokoleji.
Izidlo zezidlo ezenziwe ekhaya zingadliwa ngokuphindaphindiweyo. Ngaphezu koko, ngamanye amaxesha uncedo ngakumbi. Umzekelo weklasiy cookies ukufaneleka kwi-oat flakes kunye nezithelo ezomileyo. Bona iresiphi yakhe yevidiyo.
Olunye utywala lwe-oatmeal yi-protein yebar kunye neziqhamo.
I-pancakes ecocekileyo eyenziwa ngamaapulo kunye ne-oatmeal ngaphandle komgubo-ubumnandi obuncedo beeyi.
Phakathi kweepesele eziphantsi kakhulu kunye ne-high-protein jelly. Ukuze wenze oko, udinga 200 ml ye yogurt yemvelo, 20 g yeprotheni, isikhwama se-gelatin, ii-apula, amajikijolo kunye nesinamoni. I-yogurt, iprotheni, i-gelatin ixutywe. Yongeza ii-cubes zeziqhamo, amajikijolo kwaye uthumele isitya kwifriji yamahora ama-1,5-2. I-Jelly ngaphandle kwe-GMO kunye nezilondolozo zilungele!
Icebiso: Thelisa i-gelatin kwiincinci ezincinci kwaye uvuselele kakuhle. Kungcono ukwenza i-blender okanye umxube. Bhuqa ipakethe ye-gelatin ngamanzi atshisayo malunga ne-100 ml kwaye uthele umxube.
Ukutya okuphantsi kweekhalori kunye nomxholo weprotheni ephezulu
Itheyibhile yemveliso yeekhalori ephantsi
Uluhlu lweemveliso zeprotheyini ezingabizi ezifumaneka kuzo zonke ivenkile:
- Isifuba sesifuba, amathanga
- Ibindi, intliziyo
- Iilentili, ii-soybean, chickpeas
- Oatmeal
- I-Cottage shiese, i-hard cheese "isiRashiya"
- Amaqanda enkukhu, okubizwa ngeprotheni
- Inkomo ephekwe ekhaya
- Ihake, ithwala, ityhuna
- Butter Peanut (high calories, kodwa enempilo)
- I-Shrimp
- I-Walnuts, i-pistachios (iprotheni ephakamileyo, umxholo we-vitamin kunye neoli, ingaphezulu kwe-10-20 g ngosuku)
Olu luhlu lwethu lokutya okuphantsi kweekhalori. Hlanganisa iinketho uze ufumane ezininzi izitya zokutya! Musa ukulibala ukwabelana ngokupheka kwempilo yakho kunye nemizekelo yokutya kwiimvo.