Akatswiri ochokera ku yunivesite ya Bologna (Italy) anafunsa a zaka zapakati pa 21 ndi 41 zakale zapitazo omwe adayesa kulemera pang'ono, kudziletsa kuti adye. Ndipo adawulula chokhumudwitsa. Zinaoneka kuti aliyense amene amadya chakudya chake sanasangalale ndi amuna kapena akazi okhaokha, ndipo anavutika ndi kusinthasintha maganizo: nyumba zinagwidwa ndi khansa yotentha, ndipo ntchito inafika pochita mantha. Ndipo onse chifukwa chakuti adakakamizika kusiya pasitala - mbale ya ku Italy. Wachitatu aliyense akuyankha, ngakhale akudziimba mlandu, koma akuponya zakudya "zopanda pake", osakwaniritsa zolinga zake. Chabwino, chinthu chosauka sichinayambe kukhalabe kwa pasitala yomwe mumaikonda pa menyu!
Pambuyo pofufuza anthu osayera ofera a maphikidwe atsopano kuti azidya zakudya zabwino, akatswiri a zakudya za ku Italy adaganiza kuti kudzipereka kumene adapanga m'dzina la mgwirizano ndi kuzunzidwa, kuphatikizapo maganizo, ndi koopsa ku thanzi kuposa mapaundi ochepa. Inde, kuchotsa zolemera zitatu zofunikira ndizofunikira, koma osati mtengo woterewu. Macaroni kwa anthu a ku Italy, monga mpunga waku Japan kapena mafuta kwa a Ukrainians, ndi mankhwala osokonekera. Ngakhale nthawi zina komanso moyenera, amafunika kudya chakudya cha anthu omwe akuyesera kuchepetsa thupi.
Chifukwa cha mpumulo wawung'ono wolimbana ndi zakudya komanso kuti ukhale wopambana, zidzakhalanso zosavuta, anena zakufa ku Italy. Ndipo kuwerengera kalulu popanda kukana mbale zomwe mumakonda kumakhala kosangalatsa kwambiri. Ingoyesani zakudya izi kuti zisinthe, kusintha pang'ono kake. Ndiyeno monga mphotho, pamodzi ndi chakudya chatsopano, mudzapeza "kupulumutsa" kokhala ndi zopatsa mphamvu. Chonde onani, maphikidwe onse amaperekedwa kwa ma servings 4.
Pasitala ndi tchizi
Minus 120 kcal
Ikani granulated parmesan, mkaka wonse ndi batala ndi cheddar ndi mafuta ochepa, mkaka wokometsera ndi dzungu lokoma.
Wiritsani 250 g wa pasta iliyonse ya tirigu ya mitundu yolimba. Mu madzi ozizira kwambiri pamapakati a kutentha, sakanizani 1/2 chikho mkaka wambiri ndi 150 magalamu a dzungu wophika. Chotsani kutentha, onjezerani 1 chikho grated cheddar, 1/2 supuni ya tiyipioni. supuni ya mchere, 1/4 tiyi. supuni ya mpiru wouma ndi tsabola kuti mulawe. Ikani phala mu nkhungu, mudzaze ndi mandimu yomaliza, perekani zinyenyeswazi zina kapena pamwamba. Lembani pasitala kwa mphindi 20 pa 180 ° C.
Kodi "mumapulumutsa" zotani?
Pogwiritsa ntchito maphikidwe atsopano kuti mukhale ndi zakudya zathanzi komanso kuchepetsanso mafuta, mumachepetsa makilogalamu 300 kcal kuchokera muyezo wa 420, ndikuwonjezera dzungu, mutenge pafupifupi 45 peresenti ya vitamini A tsiku ndi tsiku komanso mchere wothandiza.
Meatloaf
Minus 156 kcal
Bwezerani pansi ng'ombe yamphongo ndi mkate wodetsedwa ndi nyama yosungunuka kuchokera ku nyama yoyera, oat flakes ndi sipinachi yaiwisi.
Chotsani uvuni ku 200 ° C. Mu mbale, phatikizapo 500 g wa turkey mince, mazira 2 akulu, 1/2 chikho cha oatmeal, 1/2 chikho cha anyezi odulidwa bwino, 300 g ya masamba osapsa sipeni, supuni 1. supuni yowuma youma thyme, mchere ndi tsabola wakuda kuti mulawe. Anamaliza kudya minced mu mpangidwe wamakono, wolembedwa kuchokera kumwamba ndikuphika kwa ola limodzi.
Kodi "mumapulumutsa" zotani?
Zakudya zamakudya ndi zochepa kwambiri kuposa ng'ombe: ili ndi ma ochepera 8 ochepa mafuta. Sipinachi idzapangitsa nyama yowutsa mudyo, ndi oatmeal flakes zidzathandiza kuti roulette ikhale ndi mawonekedwe okongola.
Saladi wa Kaisara
Minus 67 kcal
Bwezerani msuzi wa Kaisara wokonzedwa bwino ndi kuvala okonzedwa molingana ndi njira yatsopano.
Sakanizani dzira 1, wothyoledwa adyo, 1.5 makapuni. supuni ya anchovies zamzitini, tiyi 0,5. makapu a mpiru ya Dijon, matebulo awiri, zikho za madzi a mandimu ndi mafuta.
Kodi "mumapulumutsa" zotani?
Msuzi ndi kalori yambiri ya saladi. Mu tebulo 2. makapu ali ndi 18 g mafuta! Mu njirayi, mafuta ndi theka kwambiri, kuphatikizapo zakumwa zowonjezera monga shuga ndi mazira a chimanga a fructose.
Msuzi wa kirimu
Pansi pa 115 kcal
Ikani kirimu (kirimu wowawasa) ndi wolemera nkhuku msuzi ndi mkaka wonyezimira, nyemba nyemba ndi masamba msuzi ndi maphikidwe atsopano a zakudya zabwino.
Sakanizani 400 ml wa masamba msuzi, 750 g wa tomato mumadzi anu, kuwonjezera 2-3 Bay masamba ndi kuvala pa sing'anga moto. Mu mbale, pirani ndi mphanda 1 chikho cha nyemba zam'chitini. Pamene msuzi wophika, kutsanulira 1 chikho cha mkaka 1.5% mafuta, nyengo ndi mchere, tsabola watsopano komanso kuphika kwa mphindi 15. Chotsani msuzi Bay leaf ndi whisk mu blender pamodzi ndi nyemba puree.
Pangano la zomwe mumapulumutsa "calories"? Msuzi wa tomato kirimu, ngakhale opanda kirimu kapena kirimu wowawasa, adzakhala ndi nyemba zambiri (zomwe zimayambitsa ntchito ya m'mimba). Kusintha msuzi wa nkhuku ndi masamba, mumachepetsa kudya kwa sodium - imachedwa kuchepetsa soda ndipo motero imathandiza kuti phindu likhale lolemera.
Ice cream ndi madzi a sitiroberi (kupanikizana, kupanikizana)
Minus 156 kcal
Sakanizani madzi okometsera sitiroberi kapena kupanikizana msuzi ku strawberries watsopano.
Mu makapu 4 a sitiroberi yonjezerani 1 tebulo. supuni ya uchi ndipo gwiritsani kutentha pang'ono mpaka chisakanizo chikhale chofanana. Kuzizira komanso kukongoletsa ayisikilimu mpira ndi izi osakaniza.
Kodi "mumapulumutsa" zotani? Kuposa kukana nokha mu ayezi-kirimu, bwino kuchepetsa gawo kawiri. Ngati mukukana madzi a shuga chifukwa cha zipatso zatsopano, mumapezeka ndi mcherewu pafupifupi pafupifupi 100% ya vitamini C.