I-dessert ayifanele ukuba ibe mnandi, - i-confectioners iqinisekile. Ngokomzekelo, inokusikwa nge-sauce yesithelo esimuncu. Okanye unike inkathazo enomvandalo, wongeza i-tsokolate emnyama okanye i-cocoa. Ngaphezu koko, kwelinye i-dessert unokuba uzive uthabatha 2-3 ngokukhawuleza - oku kuya kudala ipalayini emangalisayo. Ngokomzekelo, ukhilimu wamakhemisi e-acidic kwikhekhe idibene kakuhle kunye ne-sweet strawberry sauce xa isetyenziswe. Isaladi yesithelo esincinci kufuneka isongezwe ngobusi bembethe. Gcwalisa ezintathu izalathisi - i-flavour 3 ezahlukeneyo: ikhekhe le-spong cake, i-lemon custard, i-strawberry layer ehlambulukileyo, kwaye uya kuba nekhekhe elimangalisayo. Ukuzonwabisa okunonophelo, i-cal-calorie desserts izantsi kakhulu kunye ne-snack yamasemini kunye netafile yeholide.
Unzima ukhetho
Kakade ke, akubona bonke abakulungele ukulungelelanisa ukutywala okulula. Kodwa izondlo zizithethi kuthi. Emva koko, iilekese, kwaye ngokuyinhloko i-tshokoleta, ibambe iqela ekuphuhliseni i-endorphins, okuthiwa "ama hormone amnandi." Umbuzo wodwa yintoni kanye, ngobunani, kwaye ngeliphi ixesha lomhla oya kuyidla. Musa ukuthobela i-"ballast" emnandi yomzimba. Iyona nto iyinto epheleleyo-gastronomy. Ukugcina ubumbano phakathi kokuhlwaya kunye nokunceda kunokwenzeka, ukunciphisa umxholo we-caloric kunye nomthamo odliwe. I-desserts eyona nto ibalulekileyo yintyatyambo yesityalo, i-pastilles, i-marshmallows, i-marmalade, kunye ne-yoghurt ice cream. Kwaye ininzi ingxabano ngamaqebelengwane kunye namaqebelengwane kunye ne-oily fillers impahla, imvubelo yezinto ezibhaka, ezinokubangela ukwanda kwemveliso yegesi, ukuthintela ukugaya nokutya okuqhelekileyo. "Nasiphi na isiqhamo esihle" esifanelekileyo nasiphi na isiqhamo, kodwa kufanele sikhunjulwe ukuba kungcono ukuba ungabi nalukhetho kwi-sugary (i-kiwi, i-apula, i-grapefruit), kunye nabanye bangadli ngaphezu kwe-200-250 g ngosuku. Kwimenyu yokutyela, qwa lasela iziqhamo ze-mousses kunye ne-jellies, i-salads yesithelo, i-curd dessert. Ukukhetha phakathi kwekharikhi kunye neoli, kufuneka ukhethe okokuqala. Emva koko, iikhalori ezongezelelweyo zingasetyenziselwa umsebenzi owenziweyo owongezelelweyo. Kodwa izinto ezinamafutha, ngobuninzi obungena emzimbeni, umthwalo onzima uya kulala kwisibindi, emithanjeni yegazi kwaye, ekugqibeleni, ibe yimibono emisha emlonyeni nasezinqeni. Kodwa into ebaluleke kakhulu ekufuneka uyenze ukuyikhumbula, ukubetha enye inqatha kwi-bun bun: ngokuba isicatshulwa ingozi ukuba ungadli into ephezulu-khalori okanye ioli, ungakanani ukutya okuninzi.
Ingakanani ukuxhoma kwiigrama
Ngoko ke "malunga" kangakanani unokutya ngokukhuselekileyo ngosuku? Ngokwesiko, i-dessert iyinxalenye ye-carbohydrate yokutya. Ukutya okuchanekileyo, i-carbohydrate inkulu kuneeprotheni kunye namafutha (55-60%, 15-20% kunye no-20-25%, ngokulandelanayo). Kule meko, ii-cookies kunye namaqebelengwane akufanele ibe ngaphezu kwe-1/10 yenani lama-carbohydrates mass. Ngokuxhomekeke kuhlobo lokutya, kunqunywe ukuba kungadliwa kangakanani ngaphandle kokulimala kumfanekiso kunye nempilo. Ngokomzekelo, isaladi yesithelo, eneenkcenkceshe ezincinci ezinqamle okanye i-yogurt yendalo, ungadla ubuncinane yonke imihla ngemihla ukuya kwi-300 grams ngosuku. Ukubhaka kufuneka kusetshenziswe ngokuphindwe kabili ama-2-3 ngeveki, kwaye kungabi ngaphezu kwama-150 g ngosuku. Ishokoleta enobungozi ingadliwa igrama ezili-10 imihla ngemihla okanye yenze enye nge-pastille, marshmallow okanye marmalade - ayikho enye igama ngosuku. Isamba samnandi, esinokudliwa, sibalwa ngabanye. Kuyacaca ukuba umntu ochaphazelekayo ngxaki yokulahlekelwa kwesisindo, i-dessert kufuneka ibekwe ekusebenzeni kweziqhamo okanye kwi-10 grams yetshokoledi emnyama ebomvu ngosuku. Kwaye abo bathatha inxaxheba kwimidlalo banokuthi bayeke i-croissant nge chocolatele okanye iziqhamo zeziqhamo okanye ngokubhaka ngekhilimu e-creamy.
Yidla isidlo sakusasa
Ukunambitheka akuzange kubonakalise isibalo, kubalulekile ukugcina umgaqo obaluleke kakhulu wokusetyenziswa kwezidyuli: zityeni ekuseni, - zixwayisa abafikazi. Ngethuba lesidlo sakusasa nangona isidlo sasemini, unako ukufumana ukutya okunamafutha. Kodwa ubusuku kubalulekile ukuba uzibophelele kwiprotheni elula kunye nokutya okubisi-ubisi obumuncu: ukutya kwezilwanyana zasentlanzi, intlanzi yeentlobo ezinamafutha aphantsi, ubisi obomuncu kunye nemveliso yobisi engekho ngaphezu kwe-5% yeoli. Sisebenzise ukutya iidyuza emva kwesidlo esisisiseko okanye ngokwahlukileyo, ukuhlamba kunye neyeyi okanye ikhofi. Izondlo zichasene nezithethe ezisisiseko. Kodwa abapheki banconywa ukuba bahlule i-sweet from other foods and drinks wheneverever possible: ukuba usela itiye okanye ikhofi, emva kokupheka kwesidlo esiphunga - oku kuya kukuvumela ukuba ubone ukunambitheka okwenene kwidyert. I-desserts eyona nto iluncedo ziqhamo kunye ne-jerry jelly. Ngokufanelekileyo-eyenziwe ekhaya, eyenziwe kwimizi yesityalo kunye ne-pulp kunye nesincinci se-gelatin.
4 i-cal-calory dessert kunye neziqhamo
- I-Apple-curd cheese
Susa umnqweno kwi-apple yonke. Ixesha lepoyiji ye-kottage shizi kunye nobusi, gcwalisa lo mxube nge-apula kwaye ubhaka ehovini imizuzu emininzi.
- Mousse ezintathu
Ngokwahlukileyo, gaya ama-strawberries, i-kiwi nebhanana kwi-blender. Ngomonde, ngaphandle kokudibanisa, endaweni yeglasi okanye i-kremanki yokuqala ye-kiwi, ke ibhanana, ngoko i-strawberry. Yaye kungekhona igramu yeshukela, ngaphandle koko izitha zixutywe! Faka efrijini isiqingatha seyure, sebenzela ubanda.
- Isonka ne yoghurt
Yomisa iincinci ezimbini zeesonka ze-rye kwaye ugibe kwi-crumb. Kwi yogurt yemvelo, yongeza ukhilimu wemifino (1: 5). I-Apple icocekile, yinqumle ibe yinqumama kwaye ihlaziye ngamanzi abilayo. Yongeza i-gelatin encinci kwi-cream yoghurt. Kwi-kremanku, gcwalisa i-crumbs, kunye ne-apula, uthele ukhilimu we-yoghurt. Phinda ufefe nge-crumb, flatten, gcwalisa nge yogurt.
Iikhalori ezingaphantsi
Ingcamango ye dessert ixhomekeke ngokubonakala kwayo. Ngona izithako eziqhelekileyo, eziboniswe ngokudibeneyo kwaye zikhonjwe ngendlela enhle, ziyakwazi ukumangalisa i-gourmet. Kwiivenkile, iivenkile kunye neevenkile sisoloko sifumana iipesele ezisezantsi. Ngokubonakala ngathi bafana neesondlo eziqhelekileyo. Ngokuqhelekileyo, zisetyenziselwa endaweni yendalo yemifuno ye-cream. Nangona kungenjalo. Kwi-calert low-dessert, kukulungele ukusebenzisa i-yogurt ephantsi-mafutha okanye i-cottage shiese, iziqhamo, ubusi kunokuba ushukela. I-dessert encinci kwi-biscuit, kulula kakhulu. Ukuba ugcina uphawu, jonga izityalo zethamo okanye isaladi. Kwaye ukuba ufuna ukuzithoba ngekhilimu ehlanjulweyo, zama ukwenza ukhilimu olunje: ngolu hlobo lulandelayo, shaya ukhilimu omuncu ngunyosi, faka i-prune kunye necoconut encinci kwaye uthele phezu kwe-crockery. Unokuhambisa intlanzi nge-sauce ye-strawberry.