Ndezvipi zvekudya zvaunoda kudya kuti uremerwe uremu?

Kubva pane zvaunodya kwemasikati, zvinoenderana nekubudirira kwako mukuedza kubvisa uremu hwakawandisa. Tichakuudza zvaunofanira kuita kuitira kuti urege kusiya zvido zvako zvaunofarira, zvichikonzera kukuvadza kwakanyanya kumufananidzo wako. Iwe uri nguva dzose pamapati uye usiku humwe hunozviwana iwe pane imwe tafura yebhokisi? Kana kuti firi yezvokudya zvinokurumidza, izvo zvinounza zvokudya zvekumba kubva kumunda wekubikira uri pedyo uye unofamba pamusoro pefa? Uye mumamiriro ezvinhu ose, manheru ano anokudya zvinokonzera kukanganisa kusingagoneki kumunhu wako. Vakadzi vazhinji vanowana zvinodarika hafu yezuva rega rega yezviyero zvekudya kwemanheru uye manheru, kazhinji vanoshatisa kudya kwemafuta, kutapira uye upfu-chimwe chinhu chinoparadza hutano hwavo, maitiro uye manzwiro avo. Chakavanzika chiri nyore: edza kufungisisa nezvekudya kwako nenzira inokufananidza iwe. Tinokupawo mapeji mana. Zvokudya zvipi zvaunoda kudya kuti uremerwe uremu - iro mubvunzo!

Mufambi wezvinhu zvinokuvadza

Dambudziko. Iwe chete hauna simba rakakwana rokubika chimwe chinhu pamagumo ezuva, saka unotenga zvokudya zvekutora. Asi chero nyore chero ipi zvayo ine mutengo wayo. Semuenzaniso, chikafu chinowanzopedza Cheeseburger ine 700 makoriki uye 26 gm emafuta, uye chinenge chero chidimbu cheChinese chinowedzera anenge 1 000 makori. Zvisinei, hazvirevi zvokudya zvose zvekudya zvinokurumidza zvine mafuta akawanda! Enda kunze kwebhokisi re pizza udzidze kuti ungasarudza sei zvakanakisisa pane zvakanyanya paunoshanyira kudya kwakakurumidza.

Kugadziriswa kwevafambi vemiti inokuvadza

Sarudza zviduku zvishoma zvekoriri zvekudya: zvikamu zviduku uye ndiro zvakagadzirwa nehuwandu hwemafuta. Panzvimbo ye shawarma, somuenzaniso, zviri nani kutora huku yakakangwa. Kunyange chisarudzo chakanaka chichava chicken nemiriwo uye mupunga, inenge yakanyanyisa. Iwe uchaponesa mazana mashanu emakori, uye muvhiki ichakuponesa kubva pa 0.5 kg kuwedzera kwehutano, hwawakatyisidzirwa. Usaisa ruzivo mune zvemari mukutsvaga zvikamu zvakawanda: mamwe maFrench mafriji pamutengo wakaderera akanaka kubva kune imwe nzvimbo yezvemari, asi muviri wako ucharipa. Mune chikamu chikuru chefriji yeFrench uchawana makirogiramu 510 uye 26 gramu emafuta, asi kushumira kadiki kunosvika 210 makoriro uye 10 gm emafuta. Zviri nani kutora mbatatayi yakabikwa nemuchu "Salsa": 130 gram kushumira inongova ne100 koriori, 3 gramu e-fiber, uye hapana mafuta zvachose. Edza kuronga "yako" yezvokudya zvinokurumidza. Pane kuvhara mushure mekudya kuti uende kuresitorendi, simira nechitorosi uye utenge hove yehove, iyo inogona kubikwa mukivhisi microwave munyaya yemaminitsi. Panguva imwecheteyo tora michina inobatsira: mitsva yakaoma, saladhi kubva mubhadhi rehadhi, nyemba dzesitini.

Pizza yakawanda kupfuura yemiriwo munyika

Kuti uchengetedze nguva, shandisa kamukira yediyo, iyo yakagadzirirwa uye inoshandiswa muhomwe imwechete. Nutritional value: mu pizza yemiriwo kune vashomanana makoriki, saka zvakachengeteka kudya goro kana michero itsva.

Kugadzirira nguva: 2 maminitsi

Kubika nguva: 3-4 maminitsi

• 4 mazai vatsvene;

• margarine;

• 2 tsp pesto sauce;

• tafura yemunyu;

• pasi pasi pepuru tsvina;

• 1 girasi yakakanyiwa mishonga (broccoli, mushroom, pepper inotapira);

• 1 tbsp. e spoonful ye grated cheese "Parmesan"

Ita bhenekeri rakadzika rakazara ndiro nemargarine. Dururira magirare mukati mawo, wedzera munyu uye pepper kuti uite. Whisk neforikisi kusvikira musanganiswa wakafanana unowanikwa. Wedzera mimwe mihomwe uye kubika mu microwave kweminiti 1 pahutano hwepamusoro. Bvisa ndiro, funganya nayo nekukurumidza mugovheni kweminiti 1. Tarisa kuti uwane. Kana miriwo inotarisa yakaoma, simbisa chivharo ne polyethylene uye gadzira imwe miniti. Fukidza ne grated parmesan cheese uye ushande patafura.

Nutritional value (pizza yose):

• 33% mafuta (5.5 g, 1.6 g mafuta akazara)

• 17% emakrohydrate (6.2 g)

• 50% mapuroteni (18.2 g)

• 1.8 g ye fiber

• 120 mg ye calcium

• 1 mg yesimbi

• 337 mg ye sodium.

Mhinduro dzekudya minimalist

Kuti urege kunzwa uine mhaka uye usingaregi kudya manheru, gurai kudya kwekudya kwemasikati uye kwemasikati mune zvikamu zvakasiyana uye uidye nguva dzose maawa 3-4 masikati, uchitarisa nhamba yose yeakoriji inoshandiswa zuva nezuva. Kusava nekunzwa nzara kwakaoma, asi unogona kuzviita kuitira kuti isanyanya kusimba, kuzvidzivirira kubva pakudya. Ipai miriwo yakaoma yemashizha. Wedzera kuhodhi yakasvibirira pasi-mafuta mapuroteni ekudya, uye nzara ichadzoka kwenguva yakareba. Edza kusanganisa nemiriwo 100 g yeineni yakakonzerwa nemasadhi, hafu yekapu yehhandi, mazai ega akachekwa kana 30 g yemarondi emuvhu. Idya fiber yakakosha pakudya kwemanheru. Iwe unogona kunzwa wakakwana uye usingawani mamwe makoriyori. Ingoedza kudya kudya kwemanheru patafura yako, kubika kana kupisa miriwo.

Thai Meat Salad

Iyi saradi, iyo yakanyatsokodzera seyodya huru, ichagara kwenguva yakareba ichigutsa nzara kunzwa nekuda kweproteine ​​uye fiber iri mune karoti uye Peking kabbage.

Kugadzirira nguva: Maminitsi gumi

Kugadzirira nguva: 12-20 maminitsi

• 1/4 kapu yakatsvayamiswa juisi;

• 1/4 kapu yakatsvayamiswa jisi rearangi;

• 2 tbsp. spoon muto wehove;

• 1 tbsp. nendiro yeupunga wewaini;

• 1 tbsp. a spoonful ye shuga tsvuku;

• 1 tbsp. kapu (kana kuti kuravira) wepiresi yakatsvuka yakatsvuka;

• 5 pcs. thinly sliced ​​shallots;

• 8 magirasi ePeking kabichi yakagadzirwa zvakanaka;

• Mikombe 2 yegrotiti;

• 1 kapu yeminwe yakagurwa;

• 1 kapu yekilantro yakakoswa;

• 220 g yemombe yefudzi;

• munyu uye pasi pasi pepuru tsvina

Preheat oven kusvika pakushambidzika. Muchidimbu chiduku, funganya lemon uye jisi rearangi, sauce nehove, mupunga wewaini, shuga uye pepper inopisa. Wedzera shallots uye sarudza. Muhomwe huru yewadhi, sanganisira karoti, kabichi, mint uye cilantro. Zviise parutivi. Munyu uye pepper nyama uye uiise pamateyi ekubikira. Bika, kutendeuka kamwe chete, kuchidimbu chaidiwa chokucheka (maminitsi 6-7 kune rumwe rutivi - neropa, maminitsi 8 - midzi yakasvibirira, 9-10 - kukora zvakanaka). Isa nyama yacho mucheka wekucheka uye uite kuti itonhorere kwemaminitsi gumi. Itai zvakanyatsodika uye muwedzere kune kabhaji yehadhi. Nyora iyo saladi nemuuce uye unganana zvakanaka. Paridza pa 2 mahwendefa uye ushumire patafura.

Nutrition Facts Serving Size:

• 23% mafuta (10 gramu, 4 g mafuta ane mafuta)

• 44% mahydrohydrates (43 g)

• 33% mapuroteni (32 g)

• 13 g fiber

• 259 mg ye calcium

• 6 mg yesimbi

• 1 576 mg ye sodium.

Culinary minimalist

Dambudziko. Kubudirira zvakanamatira kune-low-calorie diet, uine kapu yekofi uye udye newadhizha yemiriwo, iwe unofunga kuti zvinhu zvose zvakajairika nekudya kwako. Asi zvinosvika kuti iwe uwane zvinovaka muviri zvakakwana kuti ugare zuva rose, uye manheru iwe uri kungofa nenzara. Usambozviunza iwe kune imwe nyika, zvisinei iwe unokwanisa kugumisa kupinza pane kudya kwekudya, uye wozvida iwe pachako kuti zvose zvaunoedza zvaive zvisina maturo.

Anoda kudya

Dambudziko. Mushure mekudya zvakanyanyisa kubva pane zvaunofunga, unotanga kuunganidza zvakasiyana-siyana zvekudya. Inotanga nemakisikiti maviri asingakuvadzi, uye pakuguma iwe unotora bhokisi rose, uchigamuchira 1440 makorikiti. Chikonzero chekudya kwekudya ichi chinogona kuva chinhu chaicho chekunzwa nzara uye mafungiro ako. Kana iwe unetseka pamusoro pechinhu chimwe, ipapo nekubatsirwa kwezvokudya kugadzirisa dambudziko iri iwe haugoni kushanda. Zvichida iwe unofanira kufungisisa nezvegadziriro yechokwadi yedambudziko. Kana iwe uchidya, nokuti iwe une nzara chaizvo, saka iwe unofanira kufungisisa kudya kwako kuitira kuti kudya kwekudya kunosanganisa zvimwe zvinovaka muviri zvakanyanya-koriori, uye uzvigadzirire iwe kudzivisa kubva manheru mashoma.

Chisarudzo chemudiwa kuti adye

Tsvaga chikonzero chekutora nguva yako nguva dzose. Chengeta diary yezvokudya kwemavhiki maviri kuti unzwisise kuti chii chiri chikonzero chekuda kwako kwechiropa uye nezvimwe zvinonaka. Nyora nguva yezvokudya, mari inodyiwa uye manzwiro ako panguva yekudya. Ivai nemafuta anobatsira mumabiko ekudya. Kana nzara isingapfuuri mukati maminitsi makumi maviri mushure mokunge wadya, zvichida iwe hauna kuwana mafuta akakwana kana mapuroteni, anowedzera kudya kwezvokudya zvekudya. Uye usatya izwi rokuti "mafuta". Iwe unogona kuwedzera muwandu hwavo nekungowedzera teaspoon yevhenganiswa yemafuta emuorivhi neamoni juice (40 chete makoriri) kubika kana kubika mishonga. Mushure mekudya kwemanheru, gadzirirai inotevera. Shamba sipinashi, gurai anyanisi, gadzirai karoti. Nokuda kwebasa iri, kana iwe ukadya chimwe chinhu, ipapo zvingava zvigadzirwa zvekushandisa. Mukuwedzera, iwe uchaita kuti kugadzirira kwekudya kunobatsira zuva rinotevera. Iva nehove pane chirongwa. Tora makirogiramu mazana maviri kubva pamitambo yako yemazuva ose nokuda kwezvokudya zvekudya mushure mekudya kwemanheru. Kudya zvikuru usiku? Muchiitiko ichi, chengetedza pane chimwe chinhu chikuru, asi kwete chakanyanya mumakori. Inogona kuva chiedza chinokonzera kana yakatswa miriwo. Kana kugovera kudya kwemanheru muzvikamu zviviri: idya imwe pakarepo, uye yechipiri - maawa mashomanana gare gare.

Fried chickpeas

Ichi chinhu chinonaka, nekuda kwechimiro chayo chinopisa, chichagadzirisa zvachose chips, ichikupa neprotein, calcium uye fiber. Shandura kamukira maererano nezvamunofarira, uwedzere kune yakasiyana-siyana yekunwa nemafuta.

Kugadzirira nguva: 5 maminitsi

Kugadzirira nguva: 35-40 maminitsi

• Inogona 1 yechickpeas yakakanyiwa (400-500 g);

• Maorivhi omuorivhi;

• huru munyu kuti inwe;

• 1/8 tsp garlic powder (kana kupfuura - kuravira);

• 1/8 tsp cayenne

• pepper (kana kupfuura - kuravira);

• 1/4 tsp ye omed oregano (kana kuti kuravira)

Pisa ovhenji kusvika ku 230 ° C. Isa chickpeas mubiki kubika. Bika iyo kwemaminitsi 35-40, kuzunungusa dzimwe nguva, kusvikira ndarama yakaonda. Isa mundiro huru, zvishoma nezvishoma uine mafuta omuorivhi. Wedzera munyu, pepper, garlic uye oregano. Kurudzira kuita kuti zvinonhuwira zvigoverwe.

Zvokudya zvinokosha pakushanda (100 g):

• 8% mafuta (1.3 g, 0.1 g mafuta akazara)

• 17% mapuroteni (5.7 g)

• 5.1 magiramu e fiber

• 393.4 mg ye calcium

• 16 mg yesimbi

• 339 mg ye sodium.

Mambokadzi wemapato

Dambudziko. Pamusana pebasa rako, iwe wakanyura mumhepo yehupenyu hwemagariro evanhu, uchienda kumapoka akawanda uye kugamuchira. Iwe hauna kushandisa chivako kwenguva yakareba, saka iwe unogona kuchinjwa kuti uite shangu yebhandi. Mukuwedzera, iwe hauna kutarisa izvo iwe unodya panguva yechiitiko chinotevera. Zvaunofunga? "Ichi ndicho chiitiko chinokosha!" Asi iyi haisi chiitiko chinokosha, ndiyo tsika yezuva nezuva yehupenyu hwako.

Mhinduro dzeMambokadzi weZvibvumirano

Uyai uzere. Tora mapurotini-masikati masikati kubasa, uye udye iyo inenge awa imwe usati wasvika patafura yebhokisi. Isai muganhu. Kugadzirira kwokutanga kwezvauri kuenda kuzodya pane imwe mhemberero inofanirwa kuti iwe kubudirire. Kana kudya kwemanheru kuchiitwa mune imwe resitorendi yakanaka, chengetera iyo makori. Rimwe tafura yebhokisi? Edza kuchengeta chiyero che3: 1 (zvikamu zvitatu zvebasa rakadzika-koriori zvinopisa zvinofanira kuva nechikamu chimwe che-high-calorie chinoshamisa). Uye panzvimbo yekuuya patafura nguva nenguva, kamwechete uise patafura iwe unofunga kudya, uye pane izvi mugumo nezvokudya. Deredza kushandiswa kwedoro. Muganhu wako ndeye rimwe kana maviri cocktails, kwete zvakare. Nokudhakwa, zvimwe zvisingabatsiri makorikoni zvinowira mumuviri, izvo zvisingatongogadziri kupedza nzara. Pane kudaro, chido chinongopisa. Kuti uve nechimwe chinhu chinopindirana nevamwe vevafambi vemazana, bvunza bartender kuti vagadzirire imwe cocktail ne soda, cranberry juice uye slice yemononi.

Noodles ane huku

Ichi chikafu chiri nyore kwazvo kugadzirira, uye, kana uchitodya icho chisati chava pati, iwe uchazviponesa kubva pakudya zvekudya.

Kugadzirira nguva: 15 maminitsi

Kubika nguva: maminetsi gumi nemashanu

• 200 g yeoodles;

• 5 tbsp. zvipukanana zvinyorova muto muto we soy;

• 2 tbsp. nendiro dzevhiniga nevhiniga;

• 1 tbsp. nendiro yemafuta emuakasia;

• mashupuni maviri euchi;

• mashupuni maviri emuasitadhi;

• 1 tbsp. kapu yepasy peanut butter;

• 350 g yenguruve yehuchi pasina ganda nemapfupa;

• 5 pcs. thinly sliced ​​shallots;

• 1 mango yakasanganiswa mango

Birai the noodles. Muhomwe huru, funganisa zvishandiso zvitanhatu zvakanyorwa pasi apa kuti uite sauce. Zviise parutivi. Putira brisket mupurasitiki wepurasitiki yevhisi microwave uye kubika kwemaminitsi matatu. Rega kuti utonhorere, ucheke uye uise mundiro ye muto. Wedzera zvinokonzerwa neodles, mango uye shallots, sanganidza zvakanaka. Ramba uri muvharo muvhariji kusvikira ushandiswa.

Nzira yehutano:

• 17% mafuta (8.5 g, 1.6 g mafuta akazara)

• 57% mahydrohydrates (63.5 g)

• 26% mapuroteni (28,9 g)

• 1.9 gm fiber

• 55 mg ye calcium

• 3 mg yesimbi

• 1314 mg ye sodium.