Kodwa-ke kungalindelekile ukuthi kungase kuzwakale, imikhiqizo enokuqukethwe okune-caloric engalungile ikhona. Incazelo yale nkulumo ukuthi amakholori amaningi asetshenziselwa ukugaya umkhiqizo kunokuba uqukethe. Akudingeki ucabange ukuthi ukudla okunjalo kungashisa amakholori onawo, isibonelo, ngokudla ikhekhe. Imikhiqizo elula nge-zero ikhalori okuqukethwe ayilethe lutho oluthe xaxa emzimbeni wakho ongaba amafutha.
Yikuphi ukudla okunokuqukethwe khalori okungalungile?
- Isibonelo esilindeleke kakhulu ngamanzi alula. Awekho amakholori kuwo, futhi ukuze umzimba uphefumule kuze kufike ekushiseni komzimba kubalulekile ukuchitha amakholori, hhayi okuningi, okwamanje, kodwa okwamanje.
- Isiphuzo esilandelayo kulolu hlu yi-tea eluhlaza. Uma ungasebenzisi ushukela, khona-ke ekomelweni elilodwa liqukethe cishe 5 kcal. Yichitha umzimba ekucubunguleni nasekukhanyeni kwayo cishe okungama-50 kcal. Uma uphuza itiye ngeqhwa, le namba izokhula.
- Imikhiqizo enomphumela wokulimaza, isibonelo, i-ginger, i-garlic, isilili. Ukudla okunjalo kubangela isizukulwane sokushisa, futhi ngenxa yalokho, ukusetshenziswa kwamandla.
- Okunye okunye okudingayo ukunaka amakhowe. Ngaphezu kwalokho, ukuthi kukhona amakholori ambalwa kuwo, kuneprotheni edingekayo kumakhowe. Ngokungeziwe, ziguzwa isikhathi eside, okusho ukuthi ukwedlula amanye amakholori.
- Indawo ekhethekile kulolu hlu ithathwe imifino, phakathi kwayo okuyinto isilimo esidliwayo esinamagatsha anamanzi. Futhi kuyasiza kakhulu pepper, utamatisi, anyanisi, imifino, ama-saladi amaqabunga, njll.
- Ungakhohlwa izithelo namajikijolo, isibonelo, ama-apula, amavolonti, ama-currants, izithelo ze-citrus, njll. Okuqukethwe okuphansi kakhulu kwe-caloric kokudla okungekho noma ushukela omncane.
- Usawoti ongavunyelwe ungenziwa esikhundleni sezinongo ezihlukahlukene, ezibuye zithuthukise futhi zihlukanise ukunambitheka kwanoma yisiphi isidlo. Kodwa ushukela ungathatha indawo, isibonelo, ngesinamoni.
Ulwazi oluwusizo
- Inombolo yemikhiqizo ene-calus encane idinga ukulawulwa. Kunconywa ukuba ungadli ngaphezu kuka-500 amagremu yemifino nezithelo eziningi nsuku zonke.
- Ukususa ama-kilogram okwanele ngokwanele ukuthi enye yokudla yayihlanganisa kuphela imikhiqizo enokuqukethwe khalori okungalungile.
- Kungcono ukudla ukudla okusha, kepha uma unquma ukupheka, kungcono ukuthi ukwenze kumbhangqwana noma kuhhavini.
- Ngaphezu kwalokho, imifino nezithelo ziyohlinzeka ngomzimba ngezakhi ezidingekayo ze-vitamin kanye ne-trace.
- Akunconywa ukuba udle imikhiqizo kuphela enokuqukethwe kwekhalori engalungile, ngoba ukusebenza okujwayelekile komzimba kudinga kuphela amaprotheni, kanye nokufaniswa kwamavithamini, amafutha ayadingeka.
Isibonelo sezitsha ezifaka imikhiqizo enokuqukethwe khalori olungalungile
I-lentil nge isipinashi
Izithako:
- amalenti - into engu-1;
- isipinashi oqoshiwe - ithebula eli-1;
- utamatisi - ucezu olulodwa;
- isiliva eluhlaza - ucezu olu-1;
- i-garlic - izinyo 1;
- ijusi lemon - 2 tsp.
- amanzi - izinto ezingu-4;
- i-powder ye-chilli - 3/4 tsp.
- umnyama omnyama - 3/4 tsp.
- i-ginger, i- parsley , usawoti.
Ukulungiselela
Yonke imikhiqizo kufanele ibe phansi. Ama-lentils adinga ukugezwa ngamanzi asebenzayo futhi agwetshwe ihora. Yonke imikhiqizo kufanele ifakwe epanini, igqoke ukushisa okuphakathi bese ulethe ngamathumba. Emva kwalokho, engeza lentile bese upheka cishe imizuzu engu-20.
Iklabishi isobho
Izithako:
- anyanisi - izicucu ezingu-5;
- Pepper yesiBulgaria - izingcezu ezimbili;
- utamatisi - 2 ama-pcs;;
- iklabishi - ucezu olulodwa;
- isilimo esidliwayo esinamagatsha anamanzi - into eyodwa
- iparsley, pepper, usawoti.
Ukulungiselela
Yonke imifino kufanele ichotshozwe. Amanzi athulule epanini, ulethe ngamathumba bese wengeza imifino. Zipheke emlilweni ophakathi kwamaminithi angaba ngu-10. Lapho beba lula, bawagxeke. Lungisa isidlo ngemifino.
Isiphetho: iqiniso lokuthi imikhiqizo enomkhiqizo we-caloric omuhle isisiza ukushisa amakholori avela kwezinye imikhiqizo - inganekwane, kodwa iqiniso lokuthi awutholi amakhilogremu engeziwe avela kubo.