Asiyi kudibanisa - sonke sivila kwaye sifuna ukuba ukulahlekelwa kwesisindo kwenzeka nangona kungatshatyalaliswa kwe-wand magic (emva koko, ukukhwela umjikelezo ngumsebenzi wenyama), kodwa nje ngokuba umnqweno uvela. Ngoko, siphupha ngokutya nantoni na, ukuhlala sondliwa kakuhle, kwaye, ngokuqinisekileyo, ngelixa uhlala ulahlekelwa isisindo.
Imimangaliso esingakuthembisiyo-esinye isisombululo siyadingeka ukuze sizenzele ukuziphatha, kodwa ingqondo yokulahleka kunye nokulahleka kwesisindo - umnqweno uyinto esemthethweni kwaye iyenzeka, ngoko ke ixesha lokuzalisa isiqabetho sakho ngokutya okuphantsi kweekhalori.
Imfihlelo: njani yokwenza ikhalori ephezulu?
Enyanisweni, akukho ulwahlulo olusisigxina, okokutya okuphantsi kweekhalori, kwaye, ngokuchaseneyo, ziphezulu-khalori. Umzekelo, i-cottage cheese ngokwayo ithathwa njengento ephantsi kweekhalori kunye nemveliso entle, kodwa xa ukongeza iswekile, iinqabileyo, i-cream eyenziwe yinyumba kunye ne-fatty sour cream, bese uyithululela yonke into nge-chocolate.
Ngako oko, umxholo wekharikhi wemveliso efunyenwe kwisitya sakho, okokuqala, kuxhomekeke kwindlela yokulungiselela.
Ngoko ke, sitshintsha "ububi" ukuba "kuhle":
- Ulibale malunga nokucima kwipani yokutshiza kunye nobukho be-fryer. Kunoko, funda indlela yokupheka isibini, upheke upheke. Ukuba ufuna ukuthosizwa, nqabisa isiqwenga seenkomo ezinamafutha angaphantsi ngaphandle kweoli kwi-pan engekho yentambo, okanye uye kwi-shish kebab uze usebenzise ukupheka ngomlilo.
- Musa ukutya imifuno yeesobho, musa ukugcoba ngaphambi kokuba ungeze inyama kwisobho.
- Nciphisa i-sauces, i-mayonnaise, ibhotela njenge-salad yokugqoka, endaweni yoko, uthathe ioli yeoli, i-yogurt ephantsi ye-fat okanye ukhilimu omuncu ukuya kwi-15% uze uyibethe ngeenongo.
Iimveliso eziphantsi kakhulu zeekhalori zokulahleka kwesisindo
Masihambe ngokuthe ngqo kwimveliso ye-calori ephantsi kakhulu yokulahleka kwesisindo, kodwa asiyikulibala ngeendlela zokuzicwangcisa. Imveliso eyanelisayo kakhulu yimbotyi kunye nenyama. Kulula ukuqagela, abamele "uhlanga" lweeprotheni, kunye neeprotheni emacaleni nasezinqeni azihlehlisiwe, zilandelayo emva kokukhula kwezicubu ze-muscle, emva kokuqeqeshwa kwakho okunzima ...
Iimbotyi kunye nenyama zilungile kuba awuyi kudla okuninzi, kodwa ukuzaliseka kuya kuhlala ixesha elide. Faka phakathi kokutya kwakho:
- lentile;
- chickpea;
- ipeysi;
- imbotyi;
- matshini;
- inyama ephilileyo - nokuba ngaba ngumbuzo weebakala zokutya, musa ukulibala ukususa i-peel nokunquma izicubu ezinamafutha.
Ukuqhubela phambili kwisimo seemveliso zokutya eziphantsi kweekhalori ezilandelwa yi-porridge. Kudinga ukupheka ngaphandle kweoli kunye noshukela, ukongeza izithelo ezomileyo kunye namajikijolo okuzonwabisa kunye nokusetyenziswa, kunye namanzi amaninzi ukwenzela ukuba i-porridge ithathe ngaphezulu kwesisu sakho, oku kuthetha ukuba iyanelisa kwakhona. I-Kashi ifanele nayiphi na, ebaluleke kakhulu, kwakhona, ukuyisebenzisa nokusetyenziswa kwayo.
Kula macwecwe okutya okuphantsi kweekhalori ongadibana neendwendwe ezingalindelekanga - i-pasta kunye namazambane. I-Pasta macaroni ihluke, ngoko ke ukutya okunomdla, okufanelekileyo kunye nokwenza ukulahlekelwa sisisindo sibheka kuphela i-pasta ukusuka kwingqolowa yenkomo.
Ngokuphathelele amazambane, ixabiso lamandla liyi- 161 kcal kuphela. Kodwa ukucoca kwioli yemifuno, kwaye, ngakumbi, smaltse, uya kufumana amanani ahluke ngokupheleleyo, ukuvakalelwa kunye nokucingisisa kwisibuko ... Kufuneka upheke amazambane, kunye ne-peel, okanye ubhaka ehovini okanye ngamalahle.
Omnye umthombo onobuncedo kwaye ophantsi, ongenakukunceda kodwa uthetha igama, amaqanda. Emva kokutya amaqanda ama-1-2 abilisiwe ngokutya kwasekuseni, awuyi kulamba de kube yidla. Kakade, zininzi ze-cholesterol, kodwa akuyingozi ekumodareyithweni, ngoko kukho amaqanda okutya okufutshane kunye nokulungelelanisa imihla ngemihla - kungekhona inketho.
Ewe, kunjalo, umntu kufuneka adle imifuno! Ngomhla, isabelo semifuno yazo zonke ukutya kufuneka sibe malunga ne-½ kg. Imifuno igcwele kwaye ayikhokelela ekutheni ubunzima (ungayikhohlwa malunga ne-mayonnaise kwiimifuno), le mpembelelo ifumaneka ngenxa yesakhiwo esiqingqiweyo, eqinisweni, umzimba awunakunyulwa kwaye awunakunyulwa. Sishiya iivithamini, kwaye i-fiber evela kwimifuno isanda kudlula emathunjini.