Chipatso chodzola ndi batala
Inde, kudya sandwich ndi batala ndi tastier komanso kosangalatsa kuposa chidutswa cha mkate. Koma izi ndi mafuta abwino a nyama! Ngati muli ndi mania kuti mugulitse chinachake ndi bagel ndi mpukutu, ndiye bwino kugwiritsa ntchito kirimu wowawasa kwambiri, tchizi, nyumba yophika zipatso, marmalade. "Kuphimba" kumeneku kumakhala ndi mafuta osachepera 3-5 kuposa mafuta, ndipo pambali pake sizimapatsa mafuta ndi mafuta owonjezera.
Chikwati ndi Plombir
Vuto ndilokuti mafuta omwe mumakonda kwambiri ayisikilimu amavomereza mosavuta komanso mosungika pamsana ndi m'chiuno. Sakanizani yogurt ya mafuta ochepa, kusakaniza ndi zipatso ndi zipatso, ndiyeno mumakhoza kununkhiza ngati ayisikilimu tsiku lililonse (pafupifupi 75 kcal ndi 179). Mwa njira, mchere woterewu umathandiza pang'onopang'ono mafupa ndi chitetezo cha mthupi. Apa pali yogurt chokoma!
Chestnuts
Mtedza ndi chakudya cholimba chokwanira. Nucleolus iliyonse ndi mafuta a 50-60%, ndipo ICPM (sindimaikapo mtedza kwathunthu mu 100 g ya mtedza, imachepetsetsa mafuta m'thupi (mwa 14% pamasabata atatu).) Muzisankha chestnuts (245 kcal pa 100 g ndi 2% mwa mafuta okha.) Njira yabwino ndi nyengo yokhala ndi mafuta a amondi.Kupezeka kwa keke imati "galasi la mtedza" Ikani gawo lachitatu: kukoma sikudzasintha kwambiri, ndipo zokhudzana ndi caloriki zidzatsika.
Mwatsopano masamba ndi gravy
Kuzimitsa nyama kuchokera ku 35 mpaka 75% ya vitamini B kumalowa mu madzi kapena msuzi wopangidwa pokonzekera. Komabe, mulole mavitamini olemera, msuzi wa nyama siwothandiza kwambiri, chifukwa ali okonzeka kugwiritsa ntchito zosakaniza monga ufa ndi kirimu, motero, mankhwala omaliza ndi olemera kwambiri komanso olemera kwambiri. Idyani nyama ndi masamba ndi masamba. Kenaka palibe nthanga yomwe idzafunikanso konse, ndipo chakudya chomwecho chidzadziŵika bwino.
Chipatso chokoleti
Shuga ndi mafuta, zodzaza ndi chokoleti, zodzaza ndi zopatsa mphamvu ndipo, kotero, kulemera kwa thupi. Mu tepi ya 100-gram, kuti mudziwe zambiri, makilogalamu oposa 550 ndi 35 magalamu a mafuta. Kuwonjezera apo, chokoleti nthawi zambiri imayambitsa mitu, kukhala allergen, kapena kupweteka kwa mtima pambuyo pa chakudya chamadzulo, ndipo nthawi zambiri zimakhala ngati tulo tachisokonezo, zomwe zimachititsa kuti munthu asagona, - funsani madokotala.
Zina
Idyani chipatso chokoma kwambiri kapena zipatso 3-4 zouma. Imwani kakao. Kwa kanthawi mudzasiya kukoka chokoleti. Ngati kufunika kokometsera kudutsa malire onse, sankhani tayi yaying'ono kwambiri ya chokoleti chakuda. Lili ndi zinthu zoposa 400 zothandiza.
Broccoli chips
Kudya paketi 100 ya mapira a mbatata, mumapeza mafuta ochulukirapo ngati muli ndi mbatata zowonjezera 95! Kuwonjezera apo, chips muli ndi kuchuluka kwa mchere, sodium glutamate ndi zina zowonjezera mankhwala.
Zina
Madzi akuda kapena amawotcha ndi broccoli mofulumira, ngati amawathira pansi msuzi, mudzapeza malo abwino kwambiri a chips. Mbewu zobiriwirazi zimathandiza kwambiri mtima, chimbudzi, zimateteza thupi kuchoka ku ukalamba ndipo muli ndi zinthu 4 zomwe zimayambitsa khansa. Ndibwino kuti muthe kusintha monsemo!
Home cutlet vs agalu otentha ndi burgers
Zakudya zonse zofulumirazi ziyenera kuonedwa kuti ndi bomba la cholesteric. Kugwiritsira ntchito mankhwala odyetsa mafuta kumapangitsa kuti pakhale mapangidwe a zowonongeka m'thupi. Mamolekyumu owopsa amathandiza cholesterol kuti igwirizane ndi makoma a zombozo ndi kuziphimba. Kuthetsa mawonekedwe a maselo, kumapangitsa kuti asiye. Musagule mankhwala osakanizidwa kapena mafuta okonzeka (mafuta ali aakulu kwambiri), koma sankhani zidutswa za ng'ombe ndikuphika. Musamagwirizanitse nyama ndi zoweta: ayenera kudyedwa mosiyana. Mbali yabwino kwambiri ya mbale ya cutlet ndi masamba atsopano. Zida zowonjezera zowonjezera zomwe zimapezeka mkati mwazo zimamenyana mosagwiritsa ntchito makina osokoneza bongo.
Teas vs khofi ndi zonona
Kapu ya khofi-cappuccino ndi 350 ml ya zakumwa zokoma zomwe zili ndi magalamu asanu a mafuta kuposa gawo lomwelo la volume, koma mkaka wachotsedwa. Ndipo mukudziwa 5 g mafuta? Izi ndizipangizo zokwanira 45. Mwachidule, nthawi zonse mumagwiritsa ntchito khofi ndi kirimu, mumakhala pangozi yochulukitsa mafuta. Kuwonjezera apo, khofi imalowa mkati mwazing'onoting'ono zowonongeka, kutaya mano a kuwala ndi koyera, ndipo kumwa mowa kwambiri wa khofi zomwe zili mu zakumwa zimathandiza kuchepetsa mafupa, zomwe zimapangitsa mafupa kukhala otupa komanso osatetezeka. Malingana ndi kafukufuku, zotsatira zowononga zingapeze mwa kumwa mowa woposa makapu awiri a khofi tsiku. Imwani nthawi zina khofi wakuda kapena khofi ndi mkaka wochepa wa mafuta, umene, ngati muli ndi chosakaniza chabwino, mukhoza kukwapula mvula. Izi, ndithudi, si cappuccino, koma inu mukhoza kuzizoloŵera izo. Ndi lingaliro loyenera kusinthitsa kwa tiyi palimodzi. Zonse zakuda ndi zobiriwira, zili ndi zizindikiro. Mafakitalewa ali ndi antioxidant komanso amayambitsa cholesterol "choipa", motero amachepetsa chiwerengero cha zipika zomwe zingathe kutseka mitsempha. Tiyi yaukhondo imakhala ndi mphamvu yotsutsana ndi mapangidwe a zotupa. Asayansi a ku Japan asonyeza kuti kumwa mozizwitsa tsiku ndi tsiku kumachepetsa chiopsezo cha khansa ya m'mapapo, m'mimba ndi m'mimba. Ndikoyenera kumvetsera kafukufuku wawo.
Olive mafuta vs mayonesi
Chakudya chilichonse, chovala ndi mayonesi, ndi chodabwitsa kwambiri. Tiyerekeze kuti mumadya bwino ndipo musadutse zakudya. Ngati mwatopa ndi zakudya zanu zabwino, onjezerani tebulo limodzi patsiku. supuni ya mayonesi, yomwe imasungunuka mwakachetechete mu saladi, mumapeza makilogalamu pafupifupi 100 patsiku ndikuwonjezera makilogalamu 5 pachaka. Ndipo kutentha makilogalamu 100 omwewo, mumayenera kugwiritsa ntchito mphamvu zochuluka monga momwe zimathera ndi mphindi 30. Monga mukuonera, zizoloŵezi za mayonesi - chifaniziro chovulaza. Mayonesi a mafuta ochepa amamenyana ndi mitundu yonse yowononga E. Zomwe zimatchulidwa kuti "kuwala", monga lamulo, ndizosavuta, zimakhala zochepa chabe kuposa anzawo omwe sali owala. Perekani zokonda mafuta a azitona. Ndizosiyana ndi malamulo okhudza mafuta. Omwe amawaphatikiza nthawi zonse mu zakudya zawo, cholesterol ya magazi, kuthamanga kwa magazi komanso matenda a mtima ndi 17-20% kuposa omwe amadya mafuta. Izi ndi chifukwa mafuta a azitona ali olemera mu monounsaturated fatty acids. Ndipo amakhala ndi thupi mosiyana ndi mafuta oopsa. Choncho, mafuta amtundu wa maolivi amakhala otalika, koma moyenera, kuti asachepetse kugwiritsa ntchito zero chifukwa cha mtengo wapatali wa caloric. Tebulo 2-3. supuni ya saladi idzakhala yokwanira.
Mkate uli ndi bran ndi mabisiketi
Chofufumitsa ndi zoweta - izi ndi malipiro a mafuta, omwe mu akaunti ziwiri adzafanana m'chiuno mwanu m'chiuno. Galasi la ufa pa kakang'ono kakapatsa 455 kcal, mafuta ophika omwewo - 1500. Ndipo kuchuluka kwa mafuta m'thupi (mpaka 50 mg mu kagawo kakang'ono) ndi zina zomwe zimangopweteka? Mkate Woyera umapangitsanso thanzi lanu ndi mawonekedwe anu. Ubwino - ayi, koma zoperewera zopanda kanthu - zambiri.
Zina
Mabulu ndi bran. Mwa njira, posachedwa zakhala zanenedwa zambiri za ubwino wopanda mkate wopanda chotupitsa. Ngati muyang'ana mosamala, pa masamulo a masitolo mukhoza kupeza mitundu yambiri ya mkate. Kuchokera pa mikateyo mumasankha wotsalira kwambiri, nenani "mkaka wa mbalame" kapena zipatso ndi mabulosi odzola ndi soufflé. Mukatha.
Mafuta ndi soda
Zakumwa zamadzimadzi - zakudya zowonjezera zakudya: dyes, zokoma ndi zosungira, poizitsa thupi. Phindu la mandimu ndi zero, ndipo ma calories amadziunjikira. Kawirikawiri shuga tsiku lililonse munthu wamkulu amakhala mu botolo la 250-gramu. Koma tikhoza kumwa tsiku limodzi tisanafike malita awiri a zakumwa zomwe sizingatheke! Zosintha bwino - mwatsopano zimapangidwira madzi popanda shuga, zipatso ndi saladi zambewu, zokhala ndi madzi a mandimu. Ndipo chifukwa cha thanzi ndi lothandiza, ndipo simungapindule kwambiri. Njira yoyenera ndi madzi amchere ndi laimu. M'nyengo yozizira, chakumwa chotsitsimutsa chotere, ndipo m'nyengo yozizira chimakhala chotsutsana ndi vutoli. Ndipotu, mandimu imalimbikitsa kupanga hormone serotonin, yomwe imachititsa mphala wa nyengo. Ndipo chofunika kwambiri - palibe zopatsa mphamvu.