Zakudya zamtundu wa caloric ndi nthawi yofunika kwambiri pothandizira kuchepetsa thupi, kukhala ndi mawonekedwe komanso kusamalidwa. Nthawi zina zimakhala zovuta kusankha: kudya mbale ya borsch kapena gawo la phala ndi nyama. Ndi chiyani chomwe chingakhale chopindulitsa, kupereka mphamvu yochulukirapo ndi kuchepetsedwa mochepa muzowonjezera mafuta? Pambuyo pokambirana ndi afilosoti ndi othamanga, tinapanga mndandanda wabwino kwambiri wa zakudya zamakono komanso zakudya pa chakudya chilichonse. Gwiritsani ntchito malingaliro athu, ndipo simusowa kugwiritsa ntchito mawerengero olemera a kalori omwe akutumikira.
Zakudya zochepa-kalori: ndi chiyani chomwe mungadye kadzutsa?
Mwachidziwikire munamva kuchokera kwa amayi, ophunzitsa, odyetsa zakudya, kuti kadzutsa kakhale kokhutiritsa. Komabe, mtima wambiri, sumatanthauza mafuta ndi chidutswa cha mkate ndi mbale ziwiri za phala. Chakudya cham'mawa chiyenera kukhala chothandiza, kuchokera ku zakudya zochepa pang'onopang'ono ndi mapuloteni, omwe asanadye chakudya chamasana adzapereka thupi mphamvu kuti zikhale zogwirizana ndi ziwalo zonse.
Chakudya choyamba choyamba ndi oatmeal mkaka wonse. Pofuna kusasangalatsa, tisiyanitsa zakudya ndi zipatso zouma, kuwonjezera uchi, kuchepa mkaka, kupanikizana. Ndipo nthawi zina amapanga phala wamchere ndi mafuta, mwachitsanzo, ndi tomato watsopano.
Zakudya zapuloteni zathanzi ndi 2-3 mazira owiritsa, 200 magalamu a tchizi tchizi ndi supuni ya kirimu wowawasa, chidutswa cha mkate ndi tchizi kapena chotupitsa. Ngati muli ndi nthawi, konzekerani mikate ya tchizi popanda batala pazakudya. Komanso chakudya cham'mawa chimatenga chidutswa cha nsomba yophika kapena yophika, komanso ma omelet ochokera mazira awiri.
Zakudya zamakono zotsika kwambiri kwa kadzutsa
- Oat flakes, osakaniza cha tirigu
- Banana, zoumba, apricots zouma
- Nsomba yophika - hake, pangasius
- Mazira ndi nkhuku
- Cottage tchizi, yoghurt / smoothies
- Mazira ophwanyika, rye toast ndi mafuta / kupanikizana
- Sandwichi ndi tchizi, galasi la yazhenka
- Nkhuku yamphongo ndi nkhuku yopangidwa kunyumba
Kuchokera ku zakumwa: tiyi wa zitsamba zokhala ndi uchi, tiyi wobiriwira, khofi popanda shuga, madzi atsopano a lalanje, khofi (koma ngati mumamwa madzi opanda kanthu, mumatumbo opanda kanthu amachulukitsa asidi a m'mimba, amachititsa gastritis ndi duodenitis).
Mapulogalamu otsika kwambiri a masana ndi chakudya chamadzulo
Masana, othamanga amakonda kudya buckwheat, koma izi sizikutanthauza kuti tsiku lililonse muyenera kuyimitsa mbewu imodzi. Tinapanga maphikidwe a zakudya zoperewera chakudya chamadzulo ndi chakudya chamadzulo, zomwe sizothandiza kokha, komanso zimakhala zokoma kwambiri.
Zakudya zamakono zotsika kwambiri pa chakudya chamasana ndi chakudya chamadzulo
- Phala la mpunga ndi zipatso. Sungunulani mpunga wozungulira ndikuponya m'madzi otentha. Pambuyo pa mphindi zisanu, onjezerani poto makapu a apulo, zoumba zouma apricots kapena zipatso. Timayika supuni ya shuga - voila - chakudya chamakono ndi chokoma chokonzekera!
- Msuzi wa Lenten ndi nkhuku. Maziko a Chinsinsi ndi achikale, koma mmalo mwa wolemera msuzi wa nkhumba, timaphika nkhuku ya nkhuku. Timaphika mwachangu kwa awiri kapena supuni ya mafuta. Zakudya za caloric za borsch izi sizidutsa 330 kcal. Ndipo palimodzi ndi magawo atsopano a mkate wophika mkate - uwu ndi chakudya chamadzulo.
- Tirigu wa tirigu ndi broccoli pothamanga ndi mwendo wa nkhuku. Vitamini ndi chakudya chamasana. Zonjezereni ndi kapu ya madzi a lalanje.
- Easy msuzi wa masamba. Ndi bwino kugula m'sitolo chophika chophika cha katsitsumzukwa, broccoli, kolifulawa, nandolo zobiriwira, kaloti, anyezi, mpunga. Onjezerani tsabola wokoma, gulu la masamba, 4-5 mbatata pa malita atatu a msuzi. Pakuti msuzi adzapita nkhuku mwendo.
- Zakudya za masamba zimakhalanso ndi mavitamini ochuluka, mosavuta digestible ndi low calorie.
- Kuchokera ku nyama, mupange chopped nthunzi ndi Kuwonjezera kwa grated kaloti kapena zukini. Nsomba yabwino yophika mu uvuni ndi masamba kapena kuphika. Pewani kukaka. Kukoleza kumaloledwa.
Zamakono zotsika kalori kwa tiyi: dzino dzino lolemba
Zonse m'maganizo ndi thupi, shuga amafunikira. Koma ndi chiyani choti mudye kuti musakhale bwino? Kuchokera pamasitolo ogula masitolo kudzagwirizana ndi chokoleti chakuda "Brut", makeke "Maria" ndi oatmeal makeke. Izi ndi njira zabwino zomwe mungagulire tiyi. Komabe, musaiwale kuti simungadye zinthu zopitirira 2-4 pa tsiku. Ndipo ziribe kanthu kaya ndi coko kapena chidutswa cha chokoleti.
Zakudya zokometsera kunyumba zingadye nthawi zambiri. Komanso, nthawi zina zimathandiza kwambiri. Chitsanzo chotsatira ndi ma cookies oyenerera oat flakes ndi zipatso zouma. Onani kope lake la kanema.
Chinanso chodyera cha oatmeal ndiproteni bar ndi zipatso.
Zakudya zokoma zikondamoyo zopangidwa kuchokera ku maapulo ndi oatmeal popanda ufa - kukoma kwabwino kwa tiyi.
Pakati pa mapuloteni otsika kwambiri komanso odzola kwambiri. Kuti mupange, mukufunikira 200 ml ya yogurt yachilengedwe, 20 g mapuloteni, thumba la gelatin, maapulo, zipatso ndi sinamoni. Yogurt, mapuloteni, gelatin ndi osakaniza. Onjezerani zipatso za zipatso, zipatso ndi kutumiza chidebecho ku firiji kwa maola 1,5-2. Odzola popanda GMO ndi zotetezera ndi okonzeka!
Langizo: Thirani gelatin m'zinthu zing'onozing'ono ndikuyendetsa bwino. Ndi bwino kuti mukhale blender kapena mixer. Muzimasula phukusi la gelatin m'madzi otentha ndi pafupifupi 100 ml ndi kutsanulira mu chisakanizo chonse.
Zakudya za calorie zochepa zomwe zili ndi mapuloteni apamwamba
Gulu la zinthu zotsika kwambiri
Mndandanda wa mapuloteni otsika mtengo omwe ali mu sitolo iliyonse:
- Nkhuku, ntchafu
- Chiwindi, mtima
- Zilonda, soya, nkhuku
- Oatmeal
- Tchizi, tchizi "Russian"
- Nkhuku za nkhuku, zomwe zimatulutsa mapuloteni
- Ng'ombe yophika kunyumba
- Kuphika, kubala, tuna
- Buluu wa Peanut (mkulu mu zopatsa, koma wathanzi)
- Nkhanu
- Walnuts, pistachios (mapuloteni apamwamba, vitamini ndi mafuta, osapitirira 10-20 g pa tsiku)
Izi ndi mndandanda wa zakudya zochepa. Gwirizanitsani zomwe mungasankhe ndikupindulitsanso mbale zowonongeka! Musaiwale kugawa maphikidwe anu olimbitsa thupi ndi zitsanzo za zakudya mu ndemanga.