Zvibereko jelly uye butter
Ichokwadi kuti kudya sangwezi nehotela kune muto uye zvinonakidza kupfuura chikamu chechingwa. Asi iyi yakachena mhuka mafuta! Kana iwe unenge uine mania kuti ugove chimwe chinhu negavha rimwe nerimwe nebhuku, zvino zviri nani kushandisa pasi-fat fat sour cream, chechi yakagadzirwa kumba, michero jelly, marmalade. Iyi "kupfeka" inowanzosvika ka 3-5 kusvika pairi makirikori kudarika mafuta, uye kunze kwekuti haisi kutakura muviri nemafuta anowedzera zvinokuvadza.
Yoghurt uye Plombir
Dambudziko nderokuti mafuta ari mukati mako unofarira ice cream anonyanya kukurumidza uye nyore nyore akachengetwa munzvimbo yakachengetwa pachiuno uye muchiuno. Bvisai mafuta mashoma ega yega yega, kuisanganisa nemakroti nemichero, uye ipapo unogona kunhuwidza se ice cream zuva nezuva (rinenge 75 kcal versus 179). Nenzira, dessert yakajeka yakadaro inobatsira pfupa uye zvirwere zvekuzvidzivirira. Heano inonaka yakagurt!
Chestnuts
Nutswe ndezvokudya zvakasimba zvekudya. Nucleolus imwe neimwe ine 50-60% mafuta, uye ICPM (ini handisi kusanganisa marimu zvachose mu 100 g yemiti, inoderedza cholesterol muropa (14% mumavhiki matatu).) Sarudza chestnuts (245 kcal pa100 g uye 2% chete yemafuta.) Chinhu chakanaka ndechokuita saini nemafuta emuarmond. Mukakiti yekike inoti "girasi revungu" Itai chetatu: kuravira hakuzoshandisi zvakawanda, uye zvinyorwa zve caloric zvichaderera zvakajeka.
Mitsva yakasvibirira uye gravy
Apo kudzimisa nyama kubva 35 kusvika ku75% ye vitamini B inopinda mujisi kana muto inoumbwa panguva yekugadzirira. Zvisinei, rega mupfumi muvhithamini, muto wekudya haubatsiri, nokuti wakagadzirirwa uchishandisa zvinoshandiswa zvakadai seupfu nekamu, naizvozvo, chigadzirwa chekupedzisira chakanyanya mafuta uye yakakwirira-calori. Idya nyama nemidhi nemiriwo. Zvadaro hapana mhando inofanira kudiwa zvachose, uye chikafu pachacho chichanyanya kuverenga.
Chibereko chocolate
Shuga nemafuta, ichifashukira nechokoti, inzadza zvizere makoriyumu uye, naizvozvo, chiremera chemuviri. Mune tile 100-gram, nekuda kwekuziva kwako, zvinopfuura 550 makoriri uye 35 gramu emafuta. Mukuwedzera, chokoti kakawanda inokonzera misoro, kuva yeropaji, kana kuora mwoyo mushure mekudya kwemanheru, uye kazhinji inoshanda sehope yekushungurudza, inokonzera kusuruvara, - bvunza vanachiremba.
Alternative
Idya michero yakaisvonaka kwazvo kana zvikamu zvitatu zvezvibereko zvakaomeswa. Inwa kocoa. Kwenguva yakati iwe ucharega kusvitsa chocolate. Kana chidikanwi chekudya chinonaka chinodarika mitsara yose, sarudza tile duku kudarika yakashata yakashata yakaoma. Iine zvinhu zvinopfuura mazana mana zvinobatsira.
Broccoli chips
Kudya pepa 100 gram yemapatata, iwe unowana mafuta akawanda sezvo ine 95 mazamu apakati! Mukuwedzera, zviputi zvine huwandu hwemunyu, sodium glutamate uye zvimwe zvinokuvadza zvemakemikari zvinowanikwa.
Alternative
Mvura yakakura kana yakatsvaira nemiti yakabikwa ye broccoli inofadza, kana ichinge ichinge ichinyanya kuisa mafuta muhutu, iwe uchawana nzvimbo yakanakisisa yechipi. Iyi miriwo miriwo inobatsira zvikuru pamwoyo, kudya, inochengetedza muviri kubva pakukwegura uye ine zvinhu zvinenge zvina zvinopesana nekenza. Inzvimbo yakakodzera mune imwe neimwe pfungwa!
Home cutlet vs imbwa inopisa uye burgers
Zvose izvi zvokudya zvinotsvaga zvinofanira kuonekwa sebhombe reku cholesteric. Kushandiswa kwemafuta emhando yemafuta kunowedzera kuumbwa kwezvitsvaga zvemuviri mumuviri. Maemorikidzi anokuvadza anobatsira cholesterol kusungirirwa kumadziro emidziyo ndokuvhara. Kusvibisa chimiro chemasero, kunobatsira pakushata kwavo. Usatenga semi-kupedza michina kana nyama yakagadzirwa yakagadzirirwa (mafuta ari kumusoro-soro), asi sarudza zvigunwe zvezvipfuwo uye kubika kubva kwavari. Usasanganisi nyama nemafuta: inofanira kudyiwa zvakasiyana. Iyo yakanakisisa yechipfuva yemvura ye cutlet imiriwo mitsva. Iyo inobatsira antioxidants inowanikwa mavari kurwisana zvakasimba pasina radicals uye kugadzirisa masero akaora.
Teas vs coffee nekamu
Mukombe wakawanda wekhofi-cappuccino ndeye 350 ml yewaini inofadza ine 5 gramu emafuta akawanda kupfuura chikamu chakafanana chemuviri, asi mukaka wabviswa. Uye iwe unoziva chii 5 g mafuta? Iyi ndiyo 45 kilocalories yakawanda. Kungotaura, nguva dzose uchishandisa kofi nekamu, iwe uri pangozi yekukura mafuta. Mukuwedzera, kofi inopinda ma microcracks eam enamel, ichidzivirira mazino emagetsi uye akachena, uye kuwedzera kwekafineine iri mune zvinwiwa kunobatsira kuderedza mafuta, zvichiita kuti mapfupa ave akaoma uye ave nyore. Maererano nekutsvakurudza, kuipa kunogona kuwanika nekunwa kudarika makapu maviri ekofi zuva. Imwa dzimwe nguva kofi yakasviba kana kofi nemukaka wakaora-mafuta, uyo, kana iwe une muvhenganisi akanaka, unogona kurova netsiva. Izvi, zvechokwadi, haisi cappuccino, asi iwe unogona kuzvienzanisa nayo. Iko pfungwa yakanaka yekushandura tei zvachose. Zvose zvakasvibirira uye zvinomera, zvine flavones. Izvi zvinokonzerwa ne antioxidant uye zvinodzora zvinyorwa zve "bad" cholesterol, nokudaro zvichideredza nhamba yemapapiro anogona kuvhara mishonga. Green tea inowedzera, kukwanisa, kukwanisa kugadzirisa kugadzirwa kwemakumbo. Masayendisiti eJapan akaratidza kuti kushandiswa kwezuva rimwe nerimwe kwechishamiso ichi kunoderedza ngozi yepapu, chironda chepamu uye chepopu. Zvakakosha kuteerera kune tsvakurudzo yavo.
Olive mafuta vs mayonnaise
Chero chipfeko, chakashongedzwa ne mayonnaise, chinokonzera chinorori. Ngatiti iwe unodya zvakanaka uye usapinda mumakori. Kana iwe wakaneta nezvokudya zvako zvakakodzera, wedzera tafura 1 pazuva. kapu ye mayonnaise, iyo yakanyarara zvakanyarara muhodhi, iwe uchawana anenge zana kilocalories pazuva uye uwedzere 5 kg pagore. Uye kupisa makirori zana aya, iwe unoda kushandisa simba rakawandisa sezvinopedzwa nemaminitsi makumi matatu ekumhanya. Sezvaunogona kuona, tidzidzira iwe mayonnaise - chimiro chinokuvadza. Low fat fat mayonnaise inokanganisa nemhando dzose dzekukuvadza E-additives. Miti yakarongwa "chiedza", sekutonga, inyoka, inongova zvishoma zvishoma kune girasi kupfuura avo "vasina chiedza". Ita zvinoda mafuta emaorivhi. Izvo zvakasiyana nemutemo unobatana nemafuta. Vaya vanowanzozviisa muzvokudya zvavo, ropa rekutsvaga kwegazi, ropa rehupenyu uye chirwere chemwoyo chinokwana 17-20% pasi kune avo vanodya mafuta emhuka. Ichi ndechokuti mafuta emuorivhi akafuma mu monounsaturated fatty acids. Uye vanoita zvakasiyana mumuviri kupfuura mafuta ane ngozi akazara. Saka, vararame kwenguva refu mafuta omuorivhi, asi mune zvakawanda, kuitira kuti vasaderedza kushandiswa kusvika kune zero nekuda kwekukwirira kwayo kwema caloric. 2-3 tafura. imwe spoonful ye saladi ichave yakakwana.
Chingwa chine bran uye mabhisikiti
Makeke nemafuta - izvi ndizvo zvinorehwa namafuta, ayo ari maviri akanyorwa achaenzanisa chiuno chako nehudyu. Girasi yeupfu nekiki duku inopa 455 kcal, iyo yakafanana yemafuta ekubika - imwe 1500. Uye chiyero chezvinyorwa cheshokoterol (kusvika kusvika 50 mg mucheki duku) uye E-additives zvinongokuvadza chete? Chikafu chitsvene chinoparadzawo hutano hwako uye chimiro. Makomborero - kwete, asi makoriri asina chinhu - zvakawanda.
Alternative
Mabhandi nebhuru. Nenzira, munguva pfupi yakawanda yakataurwa pamusoro pezvipo zvechingwa chisina kuviriswa. Kana iwe ukatarisa zvakanyatsonaka, pane mashefu ezvitoro unogona kuwana mhando dzakasiyana dzechingwa chakadaro. Kubva pamakeke anosarudza zvakanyanya kuonda, taura kuti "mukaka weBhird" kana michero uye berry jelly uye soufflé. Kamwe iwe unogona.
Juices vs soda
Zvimwiwa zvinokonzerwa - yakagadzirwa chimiro chekudya: madhayi, mavhenekeri uye zvinodzivirira, kutyisa muviri. Izvo zvinobatsira zvemonmonade zero, uye makoriji anowedzera. Chimiro cheshuga chezuva nezuva kune munhu mukuru chiri mune 250-gramu bhodhoro. Asi isu tinogona kunwa rimwe zuva tisati tatoita 2 litin echinwa chisinganyanyi kukosha! Zvakakwana kushandiswa - zvinonyorerwa squeezed juice isina shuga, michero uye michero saladi, yakagadzirwa nejusi remuti. Uye nokuda kwehutano inobatsira, uye iwe haugoni kuwana huwandu hunorema. Chinhu chakanaka chisarudzo ndeyemaminerari emvura ane lime. Muzhizha, kunwa kwakadaro kunozorodza, uye munguva yechando inoshanda seanorwisa-depressant. Mushure mezvose, marimu anosimudzira kugadzirwa kwehomoni serotonin, inotungamirira chirwere chegore. Uye zvinonyanya kukosha - kwete makoriyori.