Kunconywe!
Izondlo zivakala i-alamu: sidla isahlulo esikhulu kunamhlanje! Kwaye yonke imihla sidla kuphela kathathu - endaweni yezinto ezinhlanu ezimiselweyo. Oku, kunjalo, idibene neyethu, ngendlela eguqukayo yokuphila. Siye sasebenza kwaye sishukumisayo. Sithatha ukutya ngokukhawuleza, ukuxhamla ekuhambeni, ukugalela isanti kunye nelambile. Umzimba uyazifuna inxalenye enkulu, kuba ngamava ayazi ukuba ukutya okulandelayo kungekudala kungekudala. Abaninzi badla isidlo sakusasa ekuseni okanye bafumane ixesha lokusela ikhofi okanye itiye. Ixesha elide ngaphambi kwemini likhulu - iiyure ezingama-6! Kwaye izondlo zijonga ukuphuka okukhulu nakwi-ntsimbi yesithathu. Ukugcina umfanekiso, kwanele nje ukutshintsha imikhwa encinane. Umfazi oneminyaka engamashumi amathathu engenabunzima obunzima, kodwa ukwakha okuqinileyo, kufuneka adle i-1200-1500 khalori ngosuku; kunye nokutya okunjalo, unokukwazi ukunciphisa umzimba. Ukuhambisa ngokufanelekileyo ukutya kunye nokutya, okunempilo kunye nesondlo esifanelekileyo, imenyu yethu iya kunceda, ngokusekelwe ekutshintsheni izithako eziphezulu zeekhalori ezinezithako eziphantsi kweekhalori.
Yafutshane
Ewe: Amabhonti amabini enkqantosi, inqanawa yenkuku ebilisiwe (malunga nesiqingatha sesundu), amaqabunga amabini e-lettuce, iglasi yetiyi. Lo malunga ne 250 kcal.
Isonka esivela kwii-grains ezipheleleyo, akukho ninzi i-fiber yemifuno efanelekileyo yokutya okunomsoco, kodwa i-magnesium, efunekayo kwinkqubo yenzwa kunye nentlalo-ntle. Inkukhu ingapheka kwi-grill kunye ne-fried e-oyile-le nyama ngokuphantse ayifumanisi amanqatha, kodwa ngokuqinisekileyo unako ukubeka inkukhu kwiphilisi yempuphu, kwaye i-fat fat excess will be absorbed.
Cha: Hlaba ngebhotela kunye noshizi lwesiDatshi, ijusi le-orange. Oku malunga ne-420 kcal.
Iikhalori ezingenanto, amaninzi amanqatha. Ukuba uthanda amajusi, khangela abo abangenaso ishukela. Kwiziqhamo kunye ne-fructose kakhulu.
Wesibini isidlo sakusasa
Ewe: Iglasi ye yogurt yendalo, okanye i-150 grams ye-fat fat fat, okanye i-9% yeoli, i-apula enye, ikhofi ngaphandle kweshukela kunye nobisi oluncinci lobisi. Oku kungama-kcal 200.
I-yogurt iqulethe i-calcium, engabandakanyekanga kuphela kwinkqubo yokutshisa amaxesha ngexesha lokutya, ukutya okunempilo kunye nokutya okunempilo, kodwa kulunge ngakumbi kumzimba, ngokungafani ne-calcium equlethe ubisi. Kwikhofi, qi ni sekise ukongeza ubisi. Kule sesiselo kukho izaliti ze "oxalate", ezithatha i-calcium: ukuba i-mineral "ayikho indawo", "bayayikhupha" emathanjeni. Cha: Ukubhaka, ikhofi kunye noshukela. I-teaspoon ishukela iqukethe iikhalori ezingama-30!
Isidlo
Ewe: i-Turkey fillet ephekwe kwiifestile, isaladi yeekroti ezimbini eziluhlaza kunye ne-apple, ezixutywe ngejisi lemon, ibhakethi ye-porkwente ye-buckwheat okanye irayisi ebomvu ebilisiwe.
Kwiinqweqithi kukho ezininzi zezityalo zokutya, kwi-cache-magnesium. Ukuba awunayo iphalaji kwipokethi, weld it kusuka kwi-3-4 st. iipuni zokutya. Hayi: I-cutlet ye-beef (100 g), amaFries aseMcDonald's, isaladi egqoke nge-mayonnaise. Lo malunga ne 600 kcal.
Dessert
Ewe: I-jelly izithelo zi malunga ne-150 kcal. Nsuku zonke kufuneka udle iziqhamo (iziqwenga ezimbini zaso nasiphi na iziqhamo okanye ii-servings ezimbini zesahlulo seglasi). Zinceda ukwandisa izinga le-glucose egazini, eliza kukunika amandla kwaye uphucule ithoni yakho.
Hayi: ibhotile yebhalethi. I-300-350 kcal I-tsokolate emnyama ingcono kunoma yimuphi na, kuba iqukethe i-magnesium eninzi.
Isidlo
Ewe: Isiqingatha seentlanzi, imifuno, i-steamed. Lo malunga ne-300 kcal.
Ientlanzi zivunyelwe zombini njenge-cod sea type type, kunye neentlobo ezinamafutha okondlo olufanelekileyo. Yona mafutha ancedo anokuphazamisa umsebenzi wentliziyo, ukwandisa ukunganyaniseki komzimba. Ngamanye amaxesha unokuyicombulula ngokukhawuleza isahluko se-salmon okanye i-trout. Cha: i-pizza kunye nobhiya.
600-700 kcal
Ubhiya luphezulu kakhulu kwikhalori (kwi-1 inokudibanisa ukuya kwi-200-300 kcal), kodwa inemiphumo emihle kwiintso kwaye inyuse inani lemveliso ezikhuphayo. Iqukethe iivithamini ezininzi.
Inxalenye encinci
Ungadla njani ukuba udle ngaphantsi?
Zama ukuhlamba ukutya
Ngaphandle koko, udla okungakumbi, kuba umbane ukwazi "ukunxila ukutya". Ukuba ufuna ukusela, gcoba umlomo wakho ngamanzi. Sebenzisa amacwecwe amancinci. Kule nqanawa isabelo sibonakala sikhulu, nangona kunjalo akukho ukutya okuninzi. Ukwahlula ukutya ngombala. Ndiyabulela kule qhinga, uya kuba ngaphezulu "ngamehlo", kwaye ngoku okukhawuleza kuphelisa. Ungadli ukuma. Ngaphandle koko, ukuvakalelwa kwe-saturation kuza kubonakala ngokulibaziseka okukhulu (ulwazi oluyimfuneko luya kufika kwisikhungo sokumisela kwisithuba semaminithi engama-20 emva kokutya kokuqala kokugwinya). Zama ukutya, ngokukhawuleza, kunye nokutya okuhlafuna. Ukutya kuqala ukucutshungulwa kakade emlonyeni. Kwaye uhamba ngokukhawuleza, kulunge ukuba uyidle ukutya odlayo.
Delhi kwi nxalenye
Isiqhamo, isiqwenga sekhekhe okanye isangweji esahlukaniswe kwiindawo ezincinci zokutya-ke uya kufumana ingcinga yokuba kukho izinto ezininzi. Ungabonakala ngokukwandisa isabelo sokutya ngokufaka i-plate eplasini yamasaladi. Qaphela inani. Ngokufanelekileyo, ukuba isiqingatha seplate yakho siphelelwe yimifuno, kunye nesiqingatha esisele - inyama okanye intlanzi, kunye nezinye ilayisi, i-porridge, iifatate. Ukuba uvakalelwa kukuba awuzalisekanga, wandise isabelo semifuno. Kodwa okokuqala zama ukunamathela kwisahlulo esincinane iintsuku ezintathu-umzimba kufuneka ufundiswe kuwo.