Nyanzvi dzinobva kuYunivhesiti yeBolombia (Italy) dzakabvunzurudza vanhu vane makore 1000 vane makore 21 kusvika ku 41 avo vakamboedza kurasikirwa uremu zvishomanana, vachizvidzivirira pachavo kuti vadye. Uye akazarura chokwadi chakasuruvara. Zvakabva zvaitika kuti munhu wese akanga ari pakudya akashaya kufarira kune vakomana vakasiyana, uye akabatwa nemafungiro ehupenyu: dzimba dzakapinda mumuviri mutsvuku, uye kubasa kwakasvika kune imwe nyika inofara. Uye zvose nekuda kwekuti ivo vakamanikidzwa kusiya mhasita - iyo yeItaly dish. Vose vari vatatu vakapindura, kunyange vachinzwa vane mhosva, asi vakakanda "zvokudya zvinotyisa", vasati vachisvika pakunangwa. Zvakanaka, chinhu chakaipa hachikwanise kutora nguva yakasara yepasita yaidiwa mumutambo!
Mushure mokuongorora vahedheni vasina kufanira nezvemareji matsva kwekudya kwakanaka, vashandi vekuItaly vanopedzisa kuti zvibayiro zvavakaita muzita rekubatana uye kutambura kwakatambura, kusanganisira mafungiro, zvinowedzera kuhutano kune zvishoma mapaundi mashoma. Zvechokwadi, kubvisa kukwana 3 kudarika kunokosha, asi kwete mutengo wakadaro. Macaroni kuItaly, kufanana nemupunga weJapan kana mafuta kune vaUkraine, inodoraable michina. Kunyange zvazvo pane dzimwe nguva uye mumwero wakakwana, asi vanofanira kunyatsopinda muzvokudya zveavo vari kuedza kuderedza uremu.
Tinovonga kusunungurwa uku kuduku kwekudya uye kuti kubudirire kubudirira kuchava nyore, vanoti vatori veItaly dieticians. Uye kuverenga makorikori musingarambi zvaunofarira zvikava zvichafadza. Ingoedza izvo zvokudya zvishoma kuti zvivandudzire, zvichishandura kamukira. Uye zvino semubairo, pamwe chete nekunakidzwa kwekudya kwemazuva ano, iwe uchawana "kuponesa" kwakanaka kwemakori! Ndapota cherechedzai, mapeji ose anopiwa ma 4 servings.
Pasita nechesi
Minus 120 kcal
Dzorerai granulated parmesan, mukaka wose uye mafuta ne cheddar nemafuta akaderedzwa, mukaka wakadzika uye uturu hwakanaka.
Bira 250 g yepasita ipi neipi yegorosi yemhando dzakasimba. Muchiri rakadzika rinopisa mukati mekupisa mukati, funganisa 1/2 mukombe wakakanda mukaka ne 150 gramu yemapukisi akabikwa. Bvisa kubva kupisa, wanisa 1 mukombe grated cheddar, 1/2 teaspoonful. tablespoons emunyu, 1/4 chai. mahwendefa emasayadhi akaoma uye pepper kuti vateve. Isa danda mubumba, rizadze naro rakapedzwa mukati mepukisi kusanganiswa, shandisa zvimedu zvechingwa kana zvingwa zvepamusoro. Bika pasita kwemaminitsi makumi maviri pa 180 ° C.
Iwe "unoponesa" sei makori?
Sezvo wakagadzira huwandu hwekufambisa mapeji matsva kuti uwane kudya kwakanaka uye zvakanyanya kuderedza mafuta ane zvidyo zvewaini, iwe uchaderedza hutori hwehutori hunoita 300 kcal kubva muhutano hwe420, uye kuwedzera pungu, kuwana 45% yevhitamini A zuva rega rega uye inobatsira fiber.
Meatloaf
Minus 156 kcal
Dzorera pasi pasi nyama yechingwa uye chingwa chinogumburwa ne nyama yakakanganiswa kubva kuchena nyemba nyama, oat flakes uye sipinashi yakaoma.
Preheat oven kusvika ku 200 ° C. Muhodhi, sanganisira 500 g ye turkey mince, 2 mazai mazai, 1/2 mukombe yenguva pfupi oatmeal, 1/2 mukombe weanisi yakagadzirwa zvakanaka, 300 g yemaspineki miriwo yakaoma, 1 teaspoonful. e spoonful yewaini yakasvibira thyme, munyu uye tsvuku tsvuku kuti toravira. Yakapedza nyama yakadyiwa mumugwagwa wepumburu, yakabatanidzwa kubva kumusoro ndokubika kweawa.
Iwe "unoponesa" sei makori?
Dietary turkey nyama ishoma kudarika caloric kupfuura nyama yenyuchi: inenge inenge mazana masere mairi pasi mairi. Sipinachi ichaita nyama yakachena, uye oatmeal flakes ichabatsira roulette kuchengetedza fomu inofadza.
Kesari muhadhi
Minus 67 kcal
Dzorera iyo yakagadzirwa yeKesari sauce nekupfekedzwa kwakagadzirirwa maererano nekamukira mutsva.
Sakanya 1 mazai, akapwanyika garlic clove, 1.5 maspuniki. kapu yeanchoti yakakodzwa, tei 0,5. mahwendefa eDijon masitadhi, mabhafa maviri, zviputi zvemuoni wemonamu nemafuta emuorivhi.
Iwe "unoponesa" sei makori?
Sace ndiyo ndiyo yakakosha yakawanda yehadhi. Mutsara 2. spoons ine 18 g emafuta! Muchidimbu ichi, mafuta ane hafu yakawandisa, kunze kwehuwandu hwe-calorie zvinoshandiswa zvakadai seshuga uye fructose-rich rich corn syrup haibvumirwi.
Cream soup
Pasi pe 115 kcal
Dzorera kamuti (mukisi wakasviba) uye mupfumi wakave wakakonzera mukaka wakagadzirwa nemucheka, nyemba mishonga uye mishonga yemucheka nemashizha matsva ezvokudya zvine utano.
Musanganise 400 ml yemiriwo yemucheka, 750 g yematisi mujisi rako pachako, wedzera 2-3 mashizha mashizha uye uise pamashizha emoto. Muchidimbu, fungidza neforikisi imwe kapu yebhandi yakabhedheni. Apo sopu inopisa, dururira 1 mukombe wemukaka 1.5% mafuta, nguva nemunyu, tsvaga tsvina pasi uye gadzira mamwe maminitsi gumi nemashanu. Bvisa kubva kune jira rejaji uye whisk mu blender pamwe nemabhandi puree.
Sungano ye "iwe unoponesa" makoriki? Tomato cream soup, kunyange pasina kamuki kana mukisi wakasviba, ichava nefuma yehairi (inokosha ye fiber inokurudzira basa remutumbo wepamuviri). Kudzorera sopu yekuku nemiriwo, unoderedza kudya kwe sodium - inononoka soda uye nokudaro inobatsira kuwedzera kuwedzera.
Ice cream ine uswasi webrawberry (jam, jam)
Minus 156 kcal
Dzorera sirasi yakagadzirirwa yakagadzirwa kana kuti jamu muchoche kubva kune tsvina yakachena yakaoma.
Mune makapu mana easpiberi add 1 tafura. kapu inokonzerwa nouchi uye ibatisisa kupisa kwakadzika kusvikira musanganiswa uchinaka. Zvichengetedze uye zvinoshongedza imwe neimwe ice cream bhola pamwe nemusanganiswa.
Iwe "unoponesa" sei makori? Pane kuzviramba pachako mu ice-cream, zviri nani kuderedza chikamu kaviri. Kana ukaramba uswasi wehuga nokuda kwezvibereko zvitsva, uchawana pamwe ne dessert inenge 100% yezvigadzirwa zvezuva nezuva zve vitamini C.