Zamakono zomwe zili ndi zinthu zonyozeka

Ngakhale zachilendo izo zingamveke, zopangidwa ndi zokhudzana ndi caloric zowonongeka zilipobe. Tanthauzo la mawu awa ndikuti zakudya zambiri zimagwiritsidwa ntchito kuti zichepetse mankhwalawo kuposa momwe zilili. Musamafunikire kuganiza kuti zakudya zoterezi zingatenthe mafuta omwe muli nawo, mwachitsanzo, mwa kudya mkate. Zakudya zopangidwa ndi zero zokhudzana ndi kalori sizibweretsa chilichonse chowonjezera m'thupi lanu chomwe chingasanduke mafuta.

Ndi zakudya ziti zomwe zili ndi calorie yosakhutira?

1. Chitsanzo choyembekezeredwa ndi madzi osavuta. Palibe mankhwala mkati mwake, ndipo kuti thupi liziwotchere mpaka kutentha kwa thupi ndikofunika kuthera zopatsa mphamvu, osati zambiri, ndithudi, komabe.
2. Chakumwa chotsatira pa mndandanda uwu ndi tiyi wobiriwira. Ngati simugwiritsa ntchito shuga, ndiye kuti mu kapu imodzi muli pafupi 5 kcal. Gwiritsani ntchito thupi lake ndikukonza pafupifupi 50 kcal. Ngati mumamwa tiyi ndi ayezi, nambala iyi idzawonjezeka.
3. Zida zomwe zimakhudza kwambiri, mwachitsanzo, ginger, adyo, chili. Zakudya zimenezi zimayambitsa kutentha kwa m'badwo, ndipo, motero, mphamvu yogwiritsira ntchito mphamvu.
4. Chinthu chinanso chimene muyenera kumvetsera ndi bowa. Kuonjezerapo, kuti pali ochepa makilogalamu mwa iwo, pali mapuloteni oyenera mu bowa. Kuonjezera apo, amafukula kwa nthawi yaitali, zomwe zikutanthauza kuti zakudya zambiri zimadya.
5. Malo apadera pa mndandandawu akukhala ndi masamba, omwe ali ndi udzu winawake. Zothandiza kwambiri ndi tsabola, tomato, anyezi, amadyera, saladi a masamba, ndi zina zotero.
6. Musaiwale za zipatso ndi zipatso, mwachitsanzo, maapulo, mavwende, currants, zipatso za citrus, ndi zina zotero Zakudya zamtundu wotsika kwambiri zomwe palibe shuga kapena shuga.
7. Mchere wosaloledwa ukhoza kusinthidwa ndi zonunkhira zosiyanasiyana, zomwe zimapangitsanso kusintha ndi kukoma kwa mbale iliyonse. Koma shuga ikhoza kusinthidwa, mwachitsanzo, ndi sinamoni.

Mfundo zothandiza

1. Chiwerengero cha zinthu zopanda calorie ziyenera kulamulidwa. Ndibwino kuti musadye zoposa magalamu 500 a masamba ndi zipatso zambiri tsiku ndi tsiku.
2. Kuchotsa makilogalamu okwanira kuti chakudya chimodzi chikhale ndi zinthu zokha zomwe zili ndi calorie yoipa.
3. Ndi bwino kudya chakudya chatsopano, koma ngati mwasankha kuphika, ndiye kuti ndibwino kuti muzitha kuzichita muwuni kapena mu uvuni.
4. Kuwonjezera pamenepo, masamba ndi zipatso zimapereka thupi ndi vitamini ndi kufufuza zinthu.
5. Sitikulimbikitsidwa kuti mudye zokhazokha zokhazokha zokhudzana ndi calorie yoipa, popeza kuti kachitidwe ka thupi kamangokhala ndi mapuloteni, komanso kuti mavitamini akhale oyenera, mafuta amafunikira.

Chitsanzo cha mbale zomwe zimaphatikizapo mankhwala okhala ndi calorie yoipa

Lentilo ndi sipinachi

Zosakaniza:

• lenti - 1 chinthu;
• Sipinachi yokonzedwa bwino - 1 tebulo;
• phwetekere - chidutswa 1;
• chobiriwira chili - chidutswa chimodzi;
• adyo - dzino dzino;
• madzi a mandimu - 2 tsp.
• madzi - zinthu 4;
• ufa wothira - 3/4 tsp.
• tsabola wakuda - 3/4 tsp.
• ginger, parsley , mchere.

Kukonzekera

Zogulitsa zonse ziyenera kukhala pansi. Lentilo imayenera kutsukidwa ndi madzi ndi kuthira kwa ola limodzi. Zida zina zonse ziyenera kuikidwa mu phula, kuvala pakati pa kutentha ndi kubweretsa kwa chithupsa. Pambuyo pake, onjezerani mphodza ndikuphika kwa mphindi pafupifupi 20.

Msuzi wa kabichi

Zosakaniza:

• anyezi - zidutswa zisanu;
• Tsabola wa Chibugariya - 2 zidutswa;
• phwetekere - 2 ma PC.;
• kabichi - chidutswa 1;
• udzu winawake - 1 chinthu;
• parsley, tsabola, mchere.

Kukonzekera

Zomera zonse ziyenera kusweka. Madzi kutsanulira mu saucepan, kubweretsa kwa chithupsa ndi kuwonjezera masamba. Aphikeni iwo pamsana moto kwa mphindi 10. Akakhala otetezeka, sungani mu blender. Lembani mbaleyo ndi zitsamba.

Kutsilizitsa: chifukwa chakuti mankhwala omwe ali ndi zinthu zonyansa za caloric amathandiza kuwotcha zowonjezera kuchokera kuzinthu zina - nthano, koma mfundo yakuti simungapeze mapaundi owonjezera kuchokera kwa iwo ndi oona.