Imikhiqizo emihle kakhulu yekhalori

Uma usenqume ukuqala ukudla ngokufanele, kuzomele ufake phakathi kwemikhiqizo yakho yansuku zonke yokudla kwesisindo. Ngemuva kokucwaninga okuningi, kwaqedelwa ukuthi inani elincane lamakholori liwukudla kwemifino.

Ukudla okuphansi kwekhalori kufanele:

• iqukethe inani elincane lamafutha;
• sebenzisa ama-carbohydrate e-digestible kalula;
• iqukethe i- fiber .

Isibonelo semikhiqizo ephansi yekhalori yokulahlekelwa isisindo

1. Itiye elihlaza. Emzimbeni ufunde 1 inkomishi yalokhu kuphuza, udinga ukuchitha amakholori angaba ngu-60, futhi uthole u-0.
2. Imifino. Dill, iparsley, isilimo esidliwayo esidliwayo esinamagatsha anamanzi, i-coriander njalonjalo-le mikhiqizo, noma kunalokho imifino yawo, empeleni, i-zero caloric value.
3. Izinongo namafutha. Bangakwazi ukubeka ngokugcwele indawo usawoti obamba amanzi emzimbeni wakho. Ngaphezu kwalokho, ungathola okunye okumangalisayo kokushukela, isibonelo, isinamoni.
4. Imifino. Imifino emisha engagcwele izibulala-zinambuzane izosiza ekufomeni ngokuphelele imenyu yokudla.
5. Amajikijolo. Ingabe i-substitute enhle kunazo zonke ushukela, ngoba yini engaba mnandi ngaphezu kwesilazi sama-blackberries, ama-strawberries, ama-blueberries, njll.
6. Izithelo. Kumelwe kube ekudleni, kuphela hhayi ngobuningi obukhulu.

Kufanele uqonde ukuthi ukudla okutshala kuphela ngeke kube okwanele ekusebenzeni okujwayelekile komzimba. Ngakho-ke, kunconywa ukuyihlanganisa nge inyama, inhlanzi, isinkwa kanye nemikhiqizo yobisi omuncu.

Imikhiqizo yenyama ye-calories ephansi ihlanganisa: inkukhu, i-turkey, i-veal ne-cow, kanye nomlenze. Phakathi kwezinhlanzi kanye

Izidakamizwa kufanele zihlukaniswe: i-squid, i-flounder, i-carp, i-shrimp, i-pike i-pike, i-pike ne-pollock.

Mayelana nemikhiqizo yobisi obumuncu, kunconywa ukuthi uyisebenzise ngaphandle kwamafutha. Ukwenza kube lula ngawe ukuqonda, bheka ithebula lekhalori lemikhiqizo yokulahlekelwa isisindo.

Ukuqukethwe kwekhalori yemikhiqizo yokulahlekelwa isisindo

Iminye imikhiqizo evela kuhlu olungenhla idinga ukunakwa okukhethekile:

I-Grapefruit . Ngaphandle kokuthi kunamakholori ambalwa kakhulu (ku-100 g ayi-35 kcal), kuyasiza futhi ukushisa amafutha nokunciphisa ukudla. Uma udla i-1/4 yama-citrus, ungashisa ama-800 kcal. Ukudla kuphela kuyadingeka kanye nama-membrane, ngoba ncamashi kukhona izinto ezidingekayo.

I-Ananas . Ku-100 g yezithelo zangaphandle kukhona ama-48 kcal. Ukwengeza, kusiza ukunciphisa isisindo, i-phaphayinaphu igxilisa ukunyakaza okuhambayo, kuphazamise kahle umsebenzi wesisu namathumbu.

Ukuze ukwazi ukwakha ukudla okunembile nokuhlwabusayo, sizonikeza isibonelo semikhiqizo ewusizo.

Ejabulisayo futhi enhle

Kunemikhiqizo enjalo esiza ukugcwala, kodwa ayivumeli ukuthi ilulame. Lezi zinqubo zihlangene nemikhiqizo equkethe amaprotheni ahlanzekile. Ukuze uhlukanise izitsha ezivela emikhiqizweni enjalo, engeza kuzo amakhambi, izinongo, izithelo nemifino.
Nika izinkukhu, i-yoghurt yemvelo, amaqanda abamhlophe nezilwane zasolwandle.

Sebenzisa

Lesi sigaba sibandakanya izithelo nemifino. Vimbela ukuguga: igromegranate, amagilebhisi abomvu neklabishi, i-broccoli no-utamatisi. Nciphisa uketshezi okwedlulele: ukhukhamba nemifino.

Ungakhetha kusuka kumikhiqizo engenhla efaneleke kakhulu kuwe futhi ufake kubo ukudla kwakho, okuzosiza ukuqeda amakhilogremu engeziwe futhi uthuthukise isimo somzimba wonke. Ukuze ungalahlekelwa amavithamini amaningi kanye nokulandelela izakhi ngesikhathi sokupheka, kunconywa ukuwapheka umbhangqwana, ubhaka kuhhavini, isobho noma ubilise.