Imikhiqizo evela kuyo ikhule kancane - ewusizo kakhulu futhi ephansi khalori

Yidla futhi ulahlekelwe isisindo! Le nkulumo iyaqhubeka futhi iyasebenza, futhi ayiningi kakhulu ekudleni okuthandwayo namuhla, njengemenyu ekhethiwe kahle, lapho imikhiqizo emikhulu ekhula khona. Akukhona ngamakhemikhali nama-elixirs advertised. Konke kungokwemvelo futhi kuyasiza emvelweni uqobo.

Ukudla kwekhalori ephansi kunesisindo

Isisekelo cishe noma yikuphi ukudla kukhona imikhiqizo ephansi yekhalori yokulahlekelwa isisindo:

1. Noma yikuphi imifino nemifino efana namakhukhamba, ama-eggplant, utamatisi, iklabishi, isithombo, isilimo esidliwayo esinamagatsha anamanzi, i-zucchini ikuvumela ukuba wenze izitsha eziningi ngaphandle kokulimaza kubalo, ngoba okuqukethwe kwekhalori yale mikhiqizo akudluli u-25 kcal nge-100 g.
2. Izithelo ezintsha, ikakhulukazi izithelo ze-citrus, ama-apula nama-pineapples zizosiza ukunqoba izifiso zamaswidi.
3. I-Turkey, inyama yesinogwa, isifuba esinomsoco, isifuba sezinkukhu , i-offal, inhlanzi ephilile, izinhlanzi zasolwandle. Zonke lezi zinhlobo zenyama azidluli 130 kcal.
4. I-Sea kale (i-5 kcal ngalinye nge-100 g) ngenani lama-kilojoule kufanele ibeke uhlu lwe "ukuthi yikuphi ukudla okusiza ukunciphisa isisindo."

Amaphrotheni Imikhiqizo ye-Weight Loss

Ekusetshenzisweni kokudla kwamaprotheni isilinganiso samaphesenti angu-35 se-caloric yabo ekhethiwe sichithwa. Futhi akukho okumangalisa ukuthi ohlelweni lwe-PP imikhiqizo esiza ukunciphisa isisindo icebile kakhulu kuma-protini.

1. Inkukhu Breast. Ingqikithi engu-110-120 kcal, okungama-gramu angu-24 ayi-protein, iyindlela enhle kakhulu yokudla kwasemini, ukudla okungenamsoco ngisho nokudla.
2. Imikhiqizo yobisi nobisi omuncu we-nonfat. I-curd (70 kcal / 17 g amaprotheni), i-yogurt (amaprotheni ama-50-60 kcal / 4 g), i-kefir (40 kcal / 3 g amaprotheni) - zonke lezi "izipho ezivela e-Burenka" zibhubhise kakhulu amafutha, zisuse uketshezi oluthe xaxa futhi zigcwalise ngokuphelele.
3. Amakhowe. Ama-champignon aqukethe ama-kcal angu-27 nge-100 g, kanti ama-20-25% iphrotheni.
4. I-protein yamagciwane (44 kcal / 11 g amaprotheni) i-fat burner enhle kakhulu. Kodwa okungaphezu kuka-2 izikhupha ngosuku lokudla akunconywanga, ngoba le ngxenye yeqanda "iyinkimbinkimbi" - 352 kcal.
5. Izinhlobo zezinhlanzi zonyaka zingu-4% amafutha. I-Cod, i-pike, i-blue whiting, i-pollock, i-pike, i-perch ayidluli uphawu lwamakhalori angu-90 ngokwekhalori.

Imikhiqizo Yokushisa Isisindo Sokushisa Amafutha Okushisa

Imikhiqizo ephumelela kakhulu yokulahlekelwa isisindo yimikhiqizo enokuqukethwe okunamandla nge-caloric, ukugaya umzimba okusebenzisa amandla amaningi kunokuthwala lezi zitsha ngokwabo.

1. Itilasi elihlaza linomthamo we-caloric we-0 kcal, futhi kuthatha ama-kcal angu-20 ngokugaya okungu-1 indebe yesiphuzo.
2. I-Grapefruit iyinhlangano evuthayo yamafutha futhi ihola kahle imikhiqizo ewusizo kakhulu yokulahlekelwa isisindo.
3. Izinongo ezivuthiwe: isilwane, i-ginger kanye ne-garlic bashisa ngokungenangqondo amakhalori ethu.
4. Isilimo esidliwayo esinamagatsha anamanzi: ukugaya amagremu angu-100 wesilimo esidliwayo esidliwayo esinamagatsha anamanzi, umzimba uzochitha i-kcal 30, futhi imifino ngokwayo inezimpawu zamandla kagesi angu-12 kuphela.
5. I-Ananas ayigcini nje ngokugqugquzela ama-intestinal peristalsis, kodwa futhi ithuthukisa umzimba, kufaka phakathi ukugqugquzela ukuchithwa kwe-fat subcutaneous.

Imikhiqizo ecebile ku-fiber yokudla yokulahlekelwa isisindo

Uma uzibuza njalo umbuzo wokuthi yikuphi ukudla okunciphisa isisindo ngokushesha futhi ngokuphepha, khona-ke sineluleka ukuba unake ukudla okucebile ku-fiber.

1. Imifino eluhlaza, kuhlanganise isilimo esidliwayo esinamagatsha anamanzi, iklabishi, ubhontshisi we-asparagus , i-zucchini kanye namakhukhamba ngcono ukuguguquka komzimba futhi ususe ngenkuthalo uketshezi okweqile emzimbeni.
2. Izitshalo ezifana ne-buckwheat kanye ne-oatmeal yi-carbohydrate eyinkimbinkimbi enenani eliphansi lamafutha, elitholakala ngokugcwele emzimbeni, ngokujwayelekile ukwenza umzimba nokuyeka ukuvuvukala.
3. Ubhontshisi ngamalenti kukhona umthombo omuhle kakhulu we-fibre namaprotheni.
4. Amajikijolo ahlanzekile . Ama-berries angu-200 kuphela ngosuku azoba nokuvimbela ngokuphumelelayo ukukhuluphala nokuntula kwevithamini.

Ukudla okungahambisani lapho ulahlekelwa isisindo

Ngisho nokudla okunciphisa isisindo kungalimaza isibalo uma kungalungile ukuzihlanganisa. Isibonelo:

1. Inyama, izinkukhu nezinhlanzi azihambisani nhlobo kodwa imifino. Amazambane awafakwanga ohlwini lwemifino eyamukelekayo!
2. Le nhlanganisela yemikhiqizo yokulahlekelwa isisindo, njengenhlama nenyama akufanele neze.
3. Amaqanda "abengebona abangane" ngamazambane nakutamatisi.
4. Izithelo nemikhiqizo yobisi akuhambisani nhlobo, futhi yini, hhayi kuphela phakathi kwabo. Bangcono ngokuhlukile kwezinye imikhiqizo.
5. Kusuka ku-banal isinkwa ngejamu noma iphalishi elimnandi kufanele lilahlwe, ngoba elimnandi ne-starchy - alihlanganisi.