Wosakaniza mankhwala owononga
Vuto. Simungakhale ndi mphamvu yokwanira kuti muphike chinachake kumapeto kwa tsiku, kotero mumagula zakudya zoti mutenge. Koma malonda aliwonse ali ndi mtengo wake. Mwachitsanzo, chakudya chokhazikika cha Cheeseburger chiri ndi ma calories 700 ndi ma gramu 26 a mafuta, ndipo pafupifupi china chilichonse cha Chinese chimawonjezera makilogalamu 1,000 kwa inu. Komabe, sikuti chakudya chonse chochokera ku chakudya chamadzulo chimakhala ndi mafuta ambiri! Chotsani bokosi la pizza ndikuphunzira momwe mungasankhire bwino kwambiri pamene mukupita kukadya chakudya.
Zothetsera mafilimu a mankhwala ovulaza
Sankhani zosankha zabwino za kalori kuti mudye: magawo ang'onoang'ono ndi mbale zophikidwa ndi mafuta ochepa. M'malo mwa shawarma Mwachitsanzo, ndi bwino kutenga nkhuku yowola. Ngakhale kusankha bwinoko kungakhale nkhuku ndi ndiwo zamasamba ndi mpunga, zowonongeka. Mudzapulumutsa makilogalamu okwana 500, ndipo mu sabata idzakupulumutsani kuchokera ku 0,5 makilogalamu olemera, omwe munaopsezedwa. Musamapangire ndalama kuti muthamangire zigawo zazikulu: mitengo yambiri ya ku French pamtengo wotsika ndi abwino kuchokera ku malingaliro a zachuma, koma thupi lanu lilipira. Mu gawo lalikulu la zofuula za ku France mudzapeza makilogalamu 510 ndi ma gramu 26 a mafuta, pamene utumiki wawung'ono uli ndi makilogalamu 210 ndi ma gramu 10 a mafuta. Ndi bwino kupanga mbatata zophikidwa ndi msuzi "Salsa": 130 gram kutumikira ili ndi makilogalamu 100 okha, 3 magalamu a mchere, ndipo palibe mafuta konse. Yesani kukonzekera "chakudya" chanu chokhazikika. M'malo mokonzekera chakudya pambuyo pa chakudya kuti mukalowe kuresitilanti, imani ndi sitolo ndikugula nsomba, yomwe ingaphike mu uvuni wa microwave mu mphindi zochepa. Panthawi imodzimodziyo mugwiritse ntchito mankhwala othandiza: masamba atsopano, saladi kuchokera mu saladi ya saladi, nyemba zam'chitini.
Pizza yachangu kwambiri padziko lonse lapansi
Pofuna kusunga nthawi, gwiritsani ntchito chophika cha mbale, chomwe chimakonzedwa ndikugwiritsidwa ntchito mu mbale yomweyo. Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi
Nthawi yokonzekera: Mphindi 2
Kuphika nthawi: 3-4 mphindi
• azungu azungu 4;
• margarine;
• 2 tsp pesto msuzi;
• mchere wamchere;
• tsabola wakuda pansi kuti alawe;
• 1 galasi la magawo osakaniza (broccoli, bowa, tsabola zabwino);
• 1 tbsp. ndi supuni ya grated tchizi "Parmesan"
Lembani mbale yopanda kanthu ndi margarine. Thirani agologolo mmenemo, onjezerani mchere ndi tsabola kuti mulawe. Whisk ndi mphanda mpaka wokhala osakaniza osakaniza amapezeka. Onjezerani ndiwo zamasamba ndikuphika mu microwave kwa mphindi imodzi pa kutentha kwakukulu. Chotsani mbaleyo, ikani msanga ndikuyibwezeretseni mu uvuni kwa mphindi imodzi. Fufuzani kuti mupeze. Ngati ndiwo zamasamba zikuwoneka zowonongeka, zindikirani mwatsatanetsatane mbale ndi polyethylene ndikuphika miniti imodzi. Fukani ndi tchizi la grés parmesan ndikugwiritsire ntchito patebulo.
Phindu (pizza lonse):
• Mafuta 33% (5.5 g, mafuta okwanira 1,6 g)
• 17% Zakhakamu (6.2 g)
• mapuloteni 50% (18.2 g)
• 1.8 g wa fiber
• 120 mg ya calcium
• 1 mg wa chitsulo
• 337 mg ya sodium.
Njira zothetsera minimalists
Kuti musamadzimve mlandu komanso osadya madzulo, muzigawa chakudya chamadzulo ndi chakudya chamadzulo m'magulu angapo ndipo muzisakaniza maola 3-4 masana, ndikuwongolera chiwerengero cha makilogalamu omwe amadya patsiku. Kunyalanyaza njala ndizovuta, koma mukhoza kuzipanga kuti zisakhale zolimba, kuti muteteze kudya mopitirira muyeso. Siyani saladi wathanzi. Onjezerani ku saladi wobiriwira zakudya za mapuloteni, ndipo njala idzabwerera kwa nthawi yaitali. Yesani kusakaniza ndiwo zamasamba 100 g wa nsomba zamzitini za saladi, theka kapu ya nyemba, azungu odulidwa kapena 30 g ya amondi. Idyani zowonjezera zowonjezera zakudya pa chakudya chamadzulo. Mwinamwake mumamverera mokwanira ndipo musapeze makilogalamu owonjezera. Yesetsani kuti mukhale ndi mgonero pa mbale yanu, ndiwo zamasamba kapena zamasamba.
Chakudya cha Thai Chakudya
Saladi iyi, yomwe ili yoyenera ngati mbale yaikulu, idzapangitsa kuti nthawi yayitali ikhale ndi njala chifukwa cha mapuloteni ndi mapiritsi omwe ali ndi kaloti ndi Peking kabichi.
Nthawi yokonzekera: Mphindi 10
Nthawi yokonzekera: Mphindi 12-20
• 1/4 kapu yowonjezera madzi a mandimu;
• 1/4 kapu yowonjezera madzi a lalanje;
• 2 tbsp. supuni msuzi ku nsomba;
• 1 tbsp. supuni ya mpunga vinyo wosasa;
• 1 tbsp. supuni ya shuga wofiira;
• 1 tbsp. supuni (kapena kulawa) wa tsabola wofiira wodulidwa;
• ma PC 5. thinly sliced shallots;
• magalasi 8 a kabichi ya Peking yokomedwa bwino;
• makapu awiri a kaloti wa grated;
• chikho chimodzi chachitsulo chodulidwa;
• chikho chimodzi cha cilantro chodulidwa;
• 220 g ya fodya;
• mchere komanso pansi wakuda wakuda kuti mulawe
Sakanizani uvuni mpaka kutentha kwakukulu. Sakanizani mandimu ndi madzi a lalanje, msuzi ndi nsomba, vinyo wosasa, shuga ndi tsabola wotentha. Onetsani shallots ndi kuika pambali. Mu lalikulu saladi mbale, kuphatikiza kaloti, kabichi, timbewu tonunkhira ndi cilantro. Ikani pambali. Mchere ndi tsabola nyama ndikuyiyika pa teyala yophika. Kuphika, kutembenukira kamodzi, ku digiti yofunikira yokazinga (Mphindi 6-7 mbali iliyonse - ndi magazi, maminiti 8 - wophika pakati, 9-10 - kukoma kokoma). Ikani nyama podula ndipo mulole kuti izizizira kwa mphindi 10. Sakanizani kagawo ndi kuwonjezera ku saladi ya kabichi. Nyengo saladi ndi msuzi ndi kusakaniza bwino. Falikira pa mbale ziwiri ndikutumikira pa tebulo.
Mfundo Zakudya Zolimbitsa Thupi Kutumikira Kukula:
• Mafuta 23% (ma gramu 10, mafuta okwana 4 g)
• Zakudya 44% (43 g)
• mapuloteni 33% (32 g)
• 13 g fiber
• 259 mg ya calcium
• 6 mg wa chitsulo
• 1 576 mg ya sodium.
Culinary minimalist
Vuto. Kulimbitsa moyenera ku chakudya chochepa cha kalori, kukhala ndi khofi ndi kudya ndi saladi ya masamba, mumaganiza kuti zonse ndi zachilendo ndi chakudya chanu. Koma zikutanthauza kuti mumapeza zakudya zosakwanira kuti mukhale ndi tsiku lonse, ndipo madzulo inu mukufa ndi njala. Musadzitengere nokha kutero, mwinamwake mungathe kumaliza kuponya chakudya chamadzulo, ndiyeno mudzidzudzule nokha kuti khama lanu lonse linali chabe.
Wokonda kudya
Vuto. Pambuyo pa chakudya chamadzulo, mumayamba kuyamwa zakudya zosiyanasiyana. Zimayamba ndi ma cookies awiri opanda vuto, ndipo pamapeto pake mumachotsa bokosi lonselo, mutalandira makilogalamu 1440. Chifukwa cha chakudya ichi chikhoza kukhala njala yeniyeni komanso momwe mumamvera. Ngati mukudandaula ndi chinachake, ndiye ndi chithandizo cha chakudya chothetsera vutoli simukugwirabe ntchito. Mwina muyenera kulingalira za yankho lenileni la vutoli. Ngati mudya, chifukwa muli ndi njala, muyenera kuganiziranso zakudya zanu kuti chakudya chikhale ndi zakudya zopatsa thanzi kwambiri, ndipo muzisintha kuti musamadye zakudya zamadzulo.
Chisankho cha wokonda kudya
Pezani chifukwa cha zokonda zanu zopitirira nthawi zonse. Sungani zolemba za chakudya kwa masabata awiri kuti mumvetse chomwe chiri chifukwa cha chilakolako chanu cha chiwindi ndi zakudya zina. Lembani nthawi ya chakudya, ndalama zomwe mumadya komanso zomwe mumamva panthawi ya chakudya. Phatikizani mafuta othandiza pa menyu. Ngati njala isadutse mkati mwa mphindi 20 mutadya, ndiye kuti simunalandire mafuta okwanira kapena mapuloteni okwanira, zomwe zimapangitsa kuti chakudya chikhale chokwanira. Ndipo musawope mawu oti "mafuta". Mukhoza kuwonjezera kuchuluka kwa supuni ya tiyi ya mafuta a mandimu (makilogalamu 40 okha) ophikira kapena ndiwo zamasamba. Mukatha kudya, konzekerani chotsatira. Sambani sipinachi, kudula anyezi, peel kaloti. Pa ntchitoyi, ngati mudya chinachake, ndiye kuti zidzakhala zothandiza. Kuonjezerapo, mudzathandiza kukonza chakudya chamadzulo tsiku lotsatira. Khalani ndi chotupitsa pa ndondomekoyi. Tengani makilogalamu 200 kuchokera muyeso yanu ya tsiku ndi tsiku kuti mugwire zakudya zopanda chakudya musanadye chakudya. Kudya kwambiri usiku? Pankhaniyi, gwiritsani ntchito chinthu chochulukirapo, koma osati kwambiri m'makilogalamu. Zikhoza kukhala phokoso lowala kapena zamasamba. Kapena gawani chakudya chamadzulo mu magawo awiri: idyani kamodzi, ndipo chachiwiri - maola angapo pambuyo pake.
Nkhuku zokazinga
Zakudya zopatsa thanzi, chifukwa cha makhalidwe ake ovuta, zidzasintha m'malo mwa chipsu, ndikupatseni mapuloteni, calcium ndi fiber. Sinthani chophimba molingana ndi zomwe mumakonda, kuwonjezera pa zokolola zosiyanasiyana ndi zonunkhira.
Nthawi yokonzekera: Mphindi 5
Nthawi yokonzekera: Mphindi 35-40
• Zikhoza 1 za nkhuku zam'chitini (400-500 g);
• Mafuta a azitona;
• mchere waukulu kulawa;
• 1/8 tsp ufa wa adyo (kapena kuposa - kulawa);
• 1/8 tsp cayenne
• tsabola (kapena kuposa - kulawa);
• 1/4 tsp wa oregano wouma (kapena kulawa)
Kutentha uvuni ku 230 ° C. Ikani nkhuku mu mbale yophika. Kuphika kwa mphindi 35-40, kugwedezeka nthawi zina, kufikira golide bulauni. Ikani mu mbale yayikulu, yopanda mafuta. Onjezani mchere, tsabola, adyo ndi oregano. Muziganiza kuti mupange zonunkhira mogawanika.
Nthenda yamtengo wapatali pa kutumikira (100 g):
• mafuta 8% (1.3 g, mafuta okwanira 0,1 g)
• mapuloteni 17% (5.7 g)
• magalamu 5.1 a fiber
• 393.4 mg ya calcium
• 16 mg wa chitsulo
• 339 mg ya sodium.
Mfumukazi ya maphwando
Vuto. Chifukwa cha ntchito yanu, inu mumalowa mu chiwombankhanga cha umoyo, kumakhala nawo maphwando ambiri ndi mapemphero. Simunagwiritse ntchito uvuni kwa nthawi yaitali, kotero mutha kuupanga kukhala kabati ya nsapato. Kuonjezerapo, inu simungayang'ane zomwe mumadya panthawi yotsatira. Chifukwa chanu? "Ichi ndi chochitika chapadera kwambiri!" Koma ichi si chochitika chapadera, ndizofunikira tsiku ndi tsiku pa moyo wanu.
Zolinga za Queen of Parties
Bwerani. Tenga chakudya chamapuloteni kuntchito, ndipo idyani pafupi ora musanapite ku tebulo la buffet. Ikani malire. Kukonzekera koyambirira kwa zomwe mudzadya pa chikondwerero ndizofunikira kuti mupambane. Ngati chakudya chimachitika mu malo odyera abwino, sungani ma calories. Kodi tebulo lachabechabe? Yesetsani kusunga chiŵerengero cha 3: 1 (zidutswa zitatu zopindulitsa zosakaniza zokhala ndi kalori ziyenera kukhala ndi chidutswa chimodzi chapamwamba kwambiri cha calorie). Ndipo mmalo mobwera patebulo nthawi ndi nthawi, kamodzi muyika mbaleyo zomwe mukufuna kudzadya, ndipo pamapeto pake ndi chakudya. Pewani kugwiritsa ntchito mowa. Malire anu ndi imodzi kapena cocktails awiri, panonso. Ndi zakumwa zoledzeretsa, zopangira zopanda pake zopanda pake zimalowa m'thupi, zomwe sizikukhudzanso kuthetsa njala. M'malo mwake, chilakolako chokha chimapsa. Kuti mukhale ndi chinachake chofanana ndi alendo ena a phwando, funsani bartender kuti akukonzereni malo ogulitsa ndi soda, madzi a kiranberi ndi chidutswa cha mandimu.
Zakudyazi ndi nkhuku
Zakudya zimenezi ndi zosavuta kukonzekera, ndipo, mutadya kale phwando, mudzadzipulumutsa kuti musadye.
Nthawi yokonzekera: Mphindi 15
Kuphika nthawi: Mphindi 15
• 200 g wa Zakudyazi;
• 5 tbsp. spoons wa mchere pang'ono soy msuzi;
• 2 tbsp. makapu a vinyo wosasa;
• 1 tbsp. supuni ya mafuta a sesame;
• supuni ya tiyi ya uchi;
• supuni 2 za mpiru;
• 1 tbsp. supuni ya ufa wa kapitete;
• 350 g ya m'mawere a nkhuku popanda khungu ndi mafupa;
• ma PC 5. thinly sliced shallots;
• mango wokhala ndi magawo awiri osakaniza
Wiritsani Zakudyazi. Mu mbale yaikulu, sakanizani zowonjezera zisanu ndi ziwiri zomwe zatchulidwa pansipa kuti mupange msuzi. Ikani pambali. Manga mkota wa pulasitiki mu uvuni wa pulasitiki ndikuphika kwa mphindi zitatu. Lolani kuti muziziziritsa, kudula ndikuyika mu mbale ya msuzi. Onjezani zitsamba zovuta, mango ndi shallots, sakanizani bwino. Sungani phukusi losindikizidwa mufiriji mpaka mutagwiritse ntchito.
Chidziwitso cha zakudya:
• Mafuta 17% (8.5 g, mafuta olemera 1.6 g)
• Zakudya 57% (63.5 g)
• mapuloteni 26% (28.9 g)
• 1.9 magalamu a fiber
• 55 mg ya calcium
• 3 mg wa chitsulo
• 1314 mg wa sodium.