Iimveliso apho zikhula zincinci - eyona nto iluncedo kunye nekhalori ephantsi

Yidla kwaye ulahlekelwe isisindo! Eli binzana liba lifanelekileyo kwaye lifanelekileyo, kwaye alikho kakhulu ekudleni okuthandwayo okulungileyo namhlanje, njengemenyu ekhethiweyo, apho iimveliso eziphambili ezikhulayo. Akukona malunga nekhemistri kwaye ipapashwe izilwanyana. Yonke into yendalo kwaye iyanceda kwendalo.

Ukutya kwekhalori ephantsi kakhulu ekulahlekeni kwesisindo

Isiseko malunga nantoni na ukutya kukho i-calori ephantsi kweemveliso zokulahleka kwesisindo:

1. Naliphi imifuno kunye nemifuno enjengamakhukhamba, i-eggplants, utamatisi, iklabishi, isirayi, isilimo esidliwayo esinamagatsha anamanzi, i-zucchini ikuvumela ukuba wenze izitya ezininzi ngaphandle kokulimaza kulo mfanekiso, kuba umxholo wekhalori wale mveliso awudluli kwi-25 kcal nge-100 g.
2. Isiqhamo esitsha, ngakumbi izithelo ze-citrus, ii-apula kunye ne-pinanca ziza kunceda ukunqoba izifiso zeesekese.
3. I-Turkey, inyama yomrathisi, i-veal veal, intsasa yenkukhu , i-offal, intlanzi ephilileyo, ivenkile zasemanzini. Zonke ezi ntlobo zenyama azidluli kuma-130 kcal.
4. Ulwandle lwama-kale (5 kcal nge 100 g) ngenani leekhalori ngokufanelekileyo lucwecwe uludwe "lwezinto zokutya ezikunceda ukunciphisa umzimba."

Iiprotheyini zeMveliso yeLoveliness Loss

Kwi-assimilation yokutya kwamaprotheni i-35% yexabiso layo le-caloric elikhethiweyo lichithwa. Kwaye akukho nto imangalisa kukuba kwiprogram yePP iimveliso ezinceda ukunciphisa umzimba zicebile kwiiprotheni.

1. Ubisi lwebele. Ingqikithi ye-110-120 kcal, apho i-24 gram iprotheni, iyona ndlela ekhethekileyo yokutya, isidlo kunye nokutya.
2. Ubisi kunye nobisi obumuncu be-nonfat. I-Curd (i-kcal 70 / i-17 g protein), i-yogurt (50-60 kcal / 4 g protein), i-kefir (40 kcal / 3 g protein) - zonke ezi "izipho ezivela kwi-Burenka" zichithe kakubi i-fat, zisuse umthamo ogqithiseleyo kwaye zizalise ngokupheleleyo.
3. Amakhowe. Ama-Champignon ayinalo i-kcal engama-27 kcal nge-100 g, ngelixa i-20-25% yiprotheni.
4. Iproteyinti ye-egg (44 kcal / 11 g protein) yinto enqabileyo yokushisa kwamafutha. Kodwa kungaphezulu kwezi-2 izilwanyana ngosuku lokutya akukhuthazwa, kuba le nxalenye yeqanda iyona "inzima" - 352 kcal.
5. Iintlobo zeentlanzi zonyaka zingaphantsi kwama-4% enqatha. I-Cod, i-pike ipakiki, i-blue whiting, ipollock, i-pike, i-perch ayigqithisi uphawu lweekhalori ezingama-90 ngokweekhalori.

Iimveliso zokuPhelelwa kweMpahla yokuLawula amafutha

Imveliso efanelekileyo kakhulu yokulahlekelwa kwesisindo iimveliso kunye nomxholo we-caloric engafanelekanga, ukugaya umzimba apho kuchitha amandla amaninzi kunokuba kuthwale izitya.

1. Itiyi eluhlaza inomxholo wekhalori we-0 kcal, kwaye ithatha i-kcal 20 ngokutya kwe-1 indebe yesiselo.
2. I-Grapefruit iyinxalenye evuthayo yokushisa i-fat and isele ihambe ngokufanelekileyo kwimveliso enokusilahleka kwesisindo.
3. Iziqholo ezivumba: i- chili, i-ginger kunye negalikhi itshisa ngokungenasiphelo iikhalori.
4. I-celery: ukugaya i-100 gram yesitrolili, umzimba uya kuchitha i-kcal 30, kunye nemifuno ngokwayo i-parameter yamandla e-12 kcal.
5. I-Nepinaphu ayikhuthazi nje kuphela i-intestinal peristalsis, kodwa iphinda iphucule umthamo, kuquka ukukhuthaza ukutshatyalaliswa kwamathambo angaphantsi.

Imveliso ecebileyo kwi-fiber yokutya yokulahleka kwesisindo

Ukuba uhlala uzibuza umbuzo wokutya ukutya okunokukhawuleza ngokukhawuleza, kwaye sinokucebisa ukuba uqaphele ukutya okucebileyo kwifiber.

1. Imifuno eluhlaza, kuquka isiliva esidliwayo, iklabishi, ubhontshisi we-asparagus , i-zucchini kunye neikomkomphu ziphucula umthambo kwaye zikhuphe ngokukhawuleza ukuphuma kwamanzi emzimbeni.
2. Izityalo ezifana ne-buckwheat kunye ne-oatmeal zincomekile ze-carbohydrate ezincinci zamafutha, aphethwe ngumzimba ngokuthe ngqo, ukulungelelanisa umthamo wesifo kunye nokuyeka ukuvuvukala.
3. Iibhontshisi kunye neelentiyi ziyimithombo ephezulu kakhulu yefiber kunye neeprotheni.
4. Amajikijolo atsha . Kuphela ama-200 g amajikijolo ngosuku kuya kuba luncedo lokuthintela ukukhuluphala nokutya kwevithamini.

Ukungahambisani nokutya xa ulahlekelwa ngumzimba

Ngaphandle kokutya okunciphisa umzimba kunokumonakalisa isibalo ukuba akulungele ukudibanisa. Umzekelo:

1. Inyama, iinkuku kunye neentlanzi azihambelani nantoni kodwa imifuno. Iifatata azifakiwe kwiluhlu lwemifuno eyamkelekileyo!
2. Oku kuhlanganiswa kwemveliso yokulahleka kwesisindo, njengenhlama kunye nenyama akufanelekanga.
3. Amaqanda "ayingabangani" kunye namazambane kunye neetatayi.
4. Iintyatyambo kunye neemveliso zobisi zihambelaniswe ngokungafaniyo, kunye noko, kungekhona kuphela phakathi kwabo. Ba bhetele ngaphandle kweminye imikhiqizo.
5. Ukusuka kwisonka se-banal nge jam okanye ipariti ecolileyo kufuneka ilahlwe, kuba i-sweet and starchy - ayifani.