Ngeke sihlanganise - sonke sivilapha futhi sifuna ukuthi ukulahlekelwa isisindo kwenzeka ngisho nangesigagasi se-wand magic (emva kwakho konke, ukususa umjikelezo kuyisisebenzi somzimba), kodwa nje kuphela ukuthi isifiso sifika. Ngakho-ke, siphupha ngokudla noma yini, ngokudla njalo, futhi, nakanjani, ngenkathi sinciphisa umzimba njalo.
Izimangaliso esingazethembisi - uhlaka oluthile luyadingeka ekuziphatheni, kepha umqondo wokuphuza nokulahlekelwa isisindo - isifiso siyisisekelo kakhulu futhi siyasebenza, ngakho-ke sekuyisikhathi sokugcwalisa isiqandisisi sakho ngokudla okuphansi kwekhalori.
Imfihlo: kanjani yokwenza ikhalori ephansi ephansi khalori?
Eqinisweni, akukho ukuhlukaniswa okuqinile, okuphi ukudla okuphansi kwekhalori, futhi, ngokuphambene nalokho, kune-calori eliphezulu. Isibonelo, i-cottage ushi ngokwayo kubhekwa njengomkhiqizo ophansi wekhalori nomoya omuhle, kodwa uma ushukela, omisiwe, ukhilimu omuncu owenziwe ekhaya futhi omuncu, bese uthela konke nge-chocolate eshisayo - uzothola i-dessert enhle kakhulu, kodwa hhayi i- curd ephansi.
Ngakho-ke, okuqukethwe kwe-caloric yomkhiqizo okutholakala epulatifeni yakho, okokuqala, kuxhomeke endleleni yokulungiselela.
Ngakho-ke, sishintsha "okubi" kuya "okuhle":
- Khohlwa ngokudoba epanini lokuthosa kanye nokuba khona kwe-deep-fryer. Kunalokho, funda ukupheka abashadile, upheke bese ubhaka. Uma ufuna ukuthosiwe, gazinga ucezu oluthile lwezinkomo ngaphandle kwamafutha epanini lokudoba, noma ukuya e-shish kebab bese usebenzisa ukupheka ngomlilo.
- Ungadli imifino yezisobho, ungagcoki ngaphambi kokungeza inyama isobho.
- Ukunciphisa ama-sauces ayisikhilimu, imayonnaise, ibhotela njenge-salad yokugqoka, esikhundleni salokho, uthathe amafutha omnqumo, i-yogurt ephansi yamafutha noma ukhilimu omuncu ube ngu-15% bese uwashaya ngezinongo.
Imikhiqizo ephansi kakhulu yekhalori yokulahlekelwa isisindo
Masihambe ngqo kumikhiqizo ephansi kakhulu yekhalori yokulahlekelwa kwesisindo, kodwa futhi asikhohlwa ngezindlela zokuzicubungula. Imikhiqizo eyanelisayo kunayo yonke ibhontshisi nenyama. Kulula ukuqagela, abamele "umjaho" wamaprotheni, kanti amaprotheni ezinhlangothini nasezinqeni azihlehlisiwe, emva kokukhula kwezicubu zomzimba, ngemva kokuqeqeshwa kwakho okulimazayo ...
Ubhontshisi nenyama kuhle ngoba ngeke udle okuningi, kepha ukugcwala kuyohlala isikhathi eside. Faka phakathi kokudla kwakho:
- lentile;
- i-chickpea;
- i-peas;
- ubhontshisi;
- ukufaka;
- inyama enomzimba - ngisho noma kungumbuzo wamazinga okudla, ungakhohlwa ukukhipha ikhasi bese usika izicubu ezinamafutha.
Ngokuqhubekayo kuleso simo semikhiqizo yokudla ephansi khalori elandelwe yi-porridge. Kudingeka ukuthi kuphekwe ngaphandle kwamafutha noshukela, wanezela izithelo ezomisiwe namajikijolo ngenjabulo nokusetshenziswa, namanzi amaningi ukuze ikhalenda ithathe isisu sakho esiningi, okusho ukuthi sigcwalisa isikhathi eside. I-Kashi ifanele noma yikuphi, okubaluleke kakhulu, futhi, ukusetshenziswa kwayo nokusetshenziswa kwayo.
Etafuleni lokudla okuphansi kwekhalori ongahlangabezana nezivakashi ezingalindelekile - i-pasta namazambane. I-Pasta macaroni ihlukile, ngakho-ke ukudla okunomsoco, okuwusizo futhi okusiza ukulahlekelwa isisindo sibheka kuphela i-pasta kusuka koroyi we-durum.
Ngokuphathelene namazambane, amandla ayo angama- 161 kcal kuphela. Kodwa ukuwuthela amafutha emifino, futhi, ikakhulukazi, smaltse, uzothola izibalo ezihluke ngokuphelele, izinzwa nokucabangela esibukweni ... Udinga ukupheka amazambane, kanye nekhasi, noma ubhake kuhhavini noma amalahle.
Omunye umkhiqizo owusizo kakhulu futhi ophansi wekhalori, ongakwazi ukusisiza kodwa ukukhuluma igama, amaqanda. Ngemuva kokudla amaqanda ama-1-2 okubilisiwe kanzima, ngeke uzizwe ulambile kuze kufike isidlo sakusihlwa. Yiqiniso, banezinhlobo eziningi ze-cholesterol, kodwa akuyona eyingozi ngokulinganisela, ngakho-ke kunezinyosi zokudla kwasekuseni okusheshayo futhi elula nsuku zonke - akuyona inketho.
Yebo, umuntu kufanele adle imifino! Ngosuku, ingxenye yemifino yazo zonke izidlo kufanele ibe ngu-½ kg. Imifino igcwele futhi ayiholele esisindo esinzima (ungakhohlwa mayelana nemayonnaise kwimifino), lokhu kutholakala ngenxa yesakhiwo esinezintambo, okuyiqiniso ukuthi umzimba awugciniwe futhi ungagciniwe. Sishiya amavithamini, futhi i-fibre evela emifinini isanda kudlula emathunjini.