Nangona kunjalo ingaqhelekanga, kunokuvelisa iimveliso kunye nekharikhi engcolileyo. Injongo yeli gama kukuba ezinye iikhalori zigqityiwe ukugaya loo mveliso kunokuba iqulethe. Akufuneki ukuba ucinge ukuba ukutya okunjalo kungatshisa iikhalori ozifumanayo, umzekelo, ngokutya ikhekhe. Imveliso elula kunye ne-calories ye-calorie ayifuni nantoni na eyongezelelweyo emzimbeni wakho onokuthi ibe yintsiba.
Yikuphi ukutya okunomxholo wekhalori ongalungile?
- Umzekelo obalulekileyo kulindelekileyo ngamanzi alula. Azikho iikhalori kuwo, kwaye ukuze umzimba uphephe ukufika kwiqondo lokushisa lomzimba kubalulekile ukuchitha iikhalori, kungekhona, kunjalo, kodwa kunjalo.
- Ukusela okulandelayo kuloluhlu luhlobo oluhlaza. Ukuba awusebenzisi ushukela, ngoko kwindebe enye iqukethe malunga ne-5 kcal. Yichitha umzimba ekusebenziseni kwayo kunye nokuxutywa kwama-kcal 50. Ukuba usela itiye ngeqhwa, le nombolo iya kwanda.
- Imveliso enefuthe elibi, umzekelo, isinki, igalikhi, isilili. Ukutya okunjalo kubangela ukutsha kwamandla, kwaye ngenxa yoko, ukusetyenziswa kwamandla.
- Enye into ekufuneka uyibeke ingqalelo kumakhowa. Ukongeza, ukuba kukho iikhalori ezimbalwa kuzo, kukho iprotheni efunekayo kumakhowa. Ukongezelela, zichongwe ixesha elide, oko kuthetha ukuba ezinye iikhalori zidliwe.
- Indawo ekhethekileyo kuloluhlu lugcinwe yimifuno, apho kukho isilimo esidliwayo esinamagatsha anamanzi. Kwakhona luncedo kakhulu ipilisi, utamatisi, anyanisi, imifino, isaladi yamagqabi, njl njl.
- Musa ukulibala malunga neziqhamo kunye namajikijolo, umzekelo, ii-apula, i-watermelon, i-currants, izithelo ze-citrus, njl. Umxholo we-caloric ophantsi kakhulu wokutya ongekho okanye ushukela.
- Ityuwa engagwenywanga inokuthi ithathe indawo kunye neendidi ezahlukahlukeneyo, eziphucula kunye nokwahlukana kwintlobo yesitya. Kodwa ishukela inokuthi ithathe indawo, umzekelo, kunye nesinamoni.
Ulwazi olu luncedo
- Inani leemveliso eziphantsi kwekhalori kufuneka zilawulwe. Kunconywa ukuba ungadli ngaphezu kwama-gram e-500 yemifuno kunye neziqhamo ezininzi iintsuku zonke.
- Ukugqithisa iikhilogram ezingaphezu kweyodwa ngokwaneleyo ukuba esinye sesidlo senziwa kuphela ngeemveliso ezinomxholo wekhalori.
- Kungcono ukutya ukutya okutsha, kodwa ukuba ukhetha ukupheka, oko kukulungele ukuyenza kwimbini okanye kwi-oven.
- Ukongezelela, imifuno kunye neziqhamo ziya kunika umzimba umzimba ngeempawu ezifunekayo zevithamini kunye nokulandelelana.
- Akukhuthazwa ukuba kudle kuphela iimveliso kunye nomxholo wekhalori ongalungileyo, kuba ukusebenza ngokuqhelekileyo umzimba kudinga kuphela iiprotheni, kunye nokufaniswa kwamavithamini, amafutha ayadingeka.
Umzekelo weesitya ezibandakanya iimveliso kunye nomxholo wekhalori ongalunganga
Lentil nge sipinashi
Izithako:
- iilentils - 1 into;
- iipinashi ezicotyiweyo-itafile e-1;
- utamatato - i-1 piece;
- i-green chili - 1 piece;
- igalikhi - inyo e-1;
- ijusi ye-lemon - 2 tsp.
- amanzi - 4 izinto;
- i powder-chilli-3/4 tsp.
- umnyama omnyama - 3/4 tsp.
- i-ginger, iparsley , ityuwa.
Ukulungiselela
Zonke iimveliso kufuneka zibe phantsi. Iilentili kufuneka zihlanjwe ngamanzi aqhutywayo kwaye zenze ihora. Zonke ezinye iimveliso kufuneka zifakwe epanini, zifake ukushisa okuphakathi kwaye zizise kubilisa. Emva koko, yongeza i-lentils uze upheke malunga nemizuzu engama-20.
Isobho se klabishi
Izithako:
- i-anyanisi - iziqwenga ezi-5;
- Iipilisi zaseBulgaria - 2 iziqwenga;
- i-tomato - 2 ii-pcs;
- iklabishi - i-1 piece;
- isilmatory - 1 into
- iparsley, pepper, ityuwa.
Ukulungiselela
Yonke imifuno kufuneka ichithwe. Amanzi athulule epanini, nizise kwi-thumba uze ungeze imifuno. Ziphephe emlilweni ophakathi kwemizuzu engama-10. Xa ziphosa, zigaye kwi-blender. Jongisa isitya kunye nemifuno.
Ukuphelisa: into yokuba iimveliso ezinomxholo we-caloric ongezantsi unceda ukutshisa iikhalori ezivela kwezinye iimveliso - inkolelo, kodwa ukuba awufumani nayiphi na iipounds ezivela kuzo.