Caloric yezvokudya ndiyo nguva inokosha mukugadzirisa kurasikirwa, kuchengetedza mafomu uye kuunganidza vanhu vakawanda. Dzimwe nguva zvakaoma kusarudza: idya ndiro ye borsch kana chikamu chevhu rinodya nyama. Chii chichava chakanaka, kupa simba rakawanda uye zvishoma zvichisimwa mumafuta masheji? Mushure mekutaurirana nevashambadzi nevatambi, takanyora runyoro rwakakwana rwekudya-calorie zvokudya uye kudya kwekudya kose. Kuteerera kune zvatinokurudzira, uye haufaniri kushandisa mari inoshusha yakawanda yekushandira imwe neimwe.
Low-calorie foods: what to eat for breakfast?
Zvechokwadi iwe wakanzwa kubva kuna amai, mudzidzisi, vanodya noutano, kuti mangwanani-ngwanani anofanira kunge achigutsa. Kunyange zvakadaro, mwoyo, hairevi mafuta nechake chechingwa uye mahwendefa maviri eparridge. Chidya chamangwanani chinofanira kuva chakakosha, kubva pamakrobhohydrates anononoka uye mapuroteni, ayo masikati asati asvika achapa muviri muviri simba rekushanda kwezvikamu zvose.
Chinhu chakanakisisa chokutanga kudya ndi oatmeal mumukaka wose. Kuti urege kuve wakavhiringidzika, shandura chikafu nemichero yakaomeswa, kuwedzera uchi, kuchenesa mukaka, kuputika. Uye dzimwe nguva inoita phariji yakagadzirwa nehutu uye, somuenzaniso, ine tomato matsva.
Puroteni yakagadzikana yekusvinika mazai mazai maviri akabikwa, 200 gm cottage cheese ne spoonful yekisimu yakasvibirira, chidimbu chechingwa nechesi kana chikafu chinowanikwa. Kana iwe uine nguva, gadzirira cheese zvingwa pasina bhotela pane chikafu chekudya. Uyewo kwekudya kwekudya kwekudya kwekudya mangwanani anoenda nechidimbu chehove yakabikwa kana kubikwa, uyewo omelet kubva mazai maviri.
Chinyoro-calori chikafu chekudya
- Oat flakes, musanganiswa wezviyo
- Banana, mazambiringa akaomeswa, apricots akaomeswa
- Hove yakabikwa - hake, pangasius
- Mazai nehuku
- Cottage cheese, yoghurt / smoothies
- Yakakanda mazai, yega yega yegorosi nearamu / jamu
- Sandwich ne cheese, girazi reyizhenka
- Chiputi chinoputika neimba yakagadzirwa chicken
Kubva pazvinwiwa: mishonga yekasi neuchi, green tea, kocoa pasina shuga, mutsva weanoramusi, kahawa (asi kana iwe ukasanwa kwete mudumbu risina chinhu, pane dumbu risina chinhu inowedzera acidity yegastric juice, inokonzera gastritis uye duodenitis).
Low-calorie menu yemasikati uye kudya kwemanheru
Mumasikati, vatambi vanofarira kudya buckwheat, asi izvi hazvirevi kuti zuva rega roga iwe unoda kuvhunga imwe mbeu. Takagadzira mapeji ekuderera kwe-calorie kudya kwemasikati uye kudya kwemanheru, izvo zvisingabatsiri chete, asiwo madhiyabhorosi anonaka.
Chinyoro-calori chikafu chekudya kwemasikati uye kudya kwemanheru
- Irosi peji rine michero. Sungai rute rwonzi uye mukandire mumvura inodzika. Mushure memaminetsi mashanu, wedzera panji cubes yeapuro, mazambiringa akaomeswa, apricots akaomeswa kana majiroji. Tinoisa kikapu che shuga - voila - kudya kwemanheru uye kunonaka kwakagadzirira!
- Lenten soup nehuku. Nheyo yeropi ndeyekasiki, asi panzvimbo yemupfumi akapfuma wegorosi, tinobika chidya chekuku. Tinobika fry kune vakaroorana kana nepupuni yamafuta omuorivhi. Izvo zvinokonzerwa ne caloric zve borsch hazvipfuuri 330 kcal. Uye pamwe chete nechingwa chitsva chechingwa chega - ichi ndicho chikafu chakakwana.
- Gorosi pariji ne broccoli mu batter uye gumbo rehuku. Vitamini uye masikati masikati. Dzorera iyo negirazi remusi wearangi.
- Yakaoma miriwo yemvura. Zviri nyore kutenga muchitoro kugadzirwa kwakagadzirirwa zvakagadzirwa nemaspirate, broccoli, cauliflower, mapepa ehosi, karoti, anyanisi, mupunga. Itaiwo kuti mupe pepper inonaka, boka remasvini, 4-5 mbatata kusvika 3 malita emuseke. Nokuti muto unoenda chikwama chicken.
- Miti yemichero inowedzerawo mavithamini, nyore nyore kudya uye pasi-calori.
- Kubva pane nyama, gadzira zvakagadzirwa nehuwandu hwegoroti yakagadzirwa kana zucchini. Hove zviri nani kubika muchoto uye nemiriwo kana kubika. Dzivisa kupisa. Kugadzira kunobvumidzwa.
Low-calorie products for tea: zino rinotapira
Zvose mupfungwa uye mupfungwa, shuga inodiwa. Asi chii chokudya kuti urege kuva nani? Kubva kunotenga mapefisi ichaenderana nehomwe yekushoti "Brut", cookies "Maria" uye oatmeal cookies. Iyi ndiyo nzira dzakanakisisa dzaungatenga kuti tiite. Zvisinei, usakanganwa kuti haugone kudya zvinopfuura 2-4 zvinhu pazuva. Uye hazvina basa kana iri cookie kana chidimbu chetiroti.
Zvokudya zvekumba zvinogona kudyiwa kakawanda uye kakawanda. Uyezve, dzimwe nguva dzinoshanda. Muenzaniso wekare ndeyekufananidzira kwekiki yakagadzirwa kubva kune oat flakes nemichero yakaomeswa. Ona recipe yake yevhidhiyo.
Chimwe chiyeuchidzo che oatmeal ipuroteni bar nemichero.
Zvokudya zvinonaka zvinokonzerwa nemaapuro uye oatmeal pasina upfu - kutapira kunobatsira kweti.
Pakati pezvinotsika-calori masukisi uye high-protein jelly. Kuti uite izvozvo, unoda 200 ml ye yogurt yepanyama, 20 g yeprotini, bhegi yegelatin, maapuro, berries uye sinamoni. Yogurt, proteine, gelatin yakavhenganiswa. Wedzerai cubes yemichero, mazvabriji uye tumira mudziyo mufiriji kwemaawa 1,5-2. Jelly kunze kweGGO uye kuchengetedza kwakagadzirira!
Zano: Dururira gelatin muzvikamu zviduku uye fambisa zvakanaka. Zviri nani kuzviita blender kana musanganisi. Zvichida kuputsa gelatin muhari inopisa nemvura inenge mamiriyoni zana uye ndokudururira mumusanganiswa wose.
Low-calorie foods ane high protein content
Tafura yepasi-makorikiti michina
Runyora rweprotini dzisina mari yakawanda dziri muzvitoro zvose:
- Chizi, chidya
- Chiropa, mwoyo
- Lentils, soya, chickpeas
- Oatmeal
- Cottage cheese, hard cheese "Russian"
- Chicken mazai, zvinoreva mapuroteni
- Nyuchi yakabikwa mumba
- Hake, kutakura, tuna
- Peanut Butter (yakakura mumakirori, asi ane utano)
- Shrimp
- Walnuts, pistachios (high protein, vitamini uye mafuta zvakagadzirwa, kwete kupfuura 10-20 g pazuva)
Iri ndiro rondedzero redu re-calorie foods. Gadzirai zvingasarudzwa uye bvisa zvakanakisa zvidyo zvekudya! Usakanganwa kugovera mapeji ako ekufananidzira uye mienzaniso yezvokudya mumashoko.