23 imveliso Vega eziya kunceda ukwehlisa umzimba

Nokuba awukho kwiveki yokuqala yokwenza ukutya Vega, kunokwenzeka ukuba akukho kodwa ndicinge kuzo zonke ubuqili. Okanye mhlawumbi ufuna ukuba unciphise umzimba kwaye nesithukuthezi yokutya njengesiqhelo. Akukho mba ngenxa yintoni isizathu isigqibo ukunamathela ukuba yokudla Vega, ukutya ukutya kuyasebenza ekuncedeni kunye umzimba. Amaxesha amaninzi kuquka nabo kwisidlo sakho ukuphucula impilo yakho ukuncipha.

nuts

Neenqoba amafutha monounsaturated esempilweni protein, eqinisekisa kwinqanaba eswekile yegazi izinzile. Amantongomane ifumile ngokugqibeleleyo, ingakumbi xa ufuna into crunchy. Yongeza neeamangile okanye walnuts ukuba oatmeal, isaladi okanye iyogurt, ukuze ufumane uncedo lukhulu kubo kunye nemvakalo.

pasta emifuno

Ulahle ungumcu ipasta njngesiqhelo kwi ngokuthanda imifuno! Bangakwazi yenziwe zucchini, beetroot, ibhatata, iminqathe. Ungathatha ingqalelo yoku esijingayo okhethekileyo. Uya kongeza umbala otya ngayo, kunye nokutya intle - oko kusoloko kuyingenelo.

imbewu hemp, umhlaba

Kukho indlela elula ukufumana eninzi iiprothini zidityaniswe kunye fibre no-Omega-3. Ungadibanisa imbewu hemp ukuya smoothies iziqhamo okanye atshize kubo isidudu. Imifuno protein iluncedo kakhulu: ngokusebenzisana ifayibha ithi iqinisekise ngento engahluthisiyo ixesha elide. Xa ifayibha protein isilwanyana engenzekiyo.

nori abanjwa

Ukuba ungathanda sushi, uya baqonde ezi ndaba: ulele, leyo lisongelwe rolls ziluncedo kakhulu. Nori - eyongeziweyo lobeko oqhelekileyo izityalo zaselwandle, elithanda kakhulu isetyenziselwa sushi, oku yimveliso osisityebi ngakwicala leeprothini kunye nefayibha. Kulo mzekelo, amanqatha calories kulo encinane kakhulu. amaphepha Ezintlanu nori - nto okulula gqitha calories mahlanu ezintlanu iigram protein ifayibha.

asparagus

I-hlaza aku- ephezulu ifayibha, kaloku ke, oko komeleza inkqubo yomzimba yokuzikhusela. Ukongeza, isiphumo hlaza umchamo, ngoko ke nceda balahle ukudumba. Qiniseka ukuba ukongeza hlaza kwisidlo sakho xa sawo iqala.

evame

Aluhlaza - nequnube ngokumangalisayo luncedo, nto leyo enokusinceda ukuncipha. Per ukukhonza iziqhamo okunencasa kunye nencindi - hayi ngaphezulu kwe asibhozo calories. It is a dessert egqibeleleyo ngabo ufuna ukuncipha. Ufumana kuhluthe ngenxa inyama kwaye ishenxisa ukunxanela iilekese.

iimbotyi

Kuyinto yimveliso ilungele ukutya okunempilo. Ibhalansi carbohydrate, iiproteins kunye nefayibha iqinisekisa ngento engahluthisiyo kangangeeyure. Umzekelo, badla nehummus kunye imifuno okanye ukongeza kwi isaladi sembotyi.

cauliflower

Cauliflower - nto ngoku ithandwa kakhulu a imifuno. Uyakwazi uyose phezu isibini uze uyenze ibe neetapile ezicujiweyo, ngokubuyisela iitapile eqhelekileyo ungayibhaka iziqwenga ezinkulu okanye ukukrola sipheke pfumerile kunye nobulawu, yaye nokuba abambele nerayisi.

quinoa

Quinoa - ukhozo, kodwa zifana imifuno kunye protein. Kulo movie, omninzi protein, ifayibha kunye neevithamini, lenxalenye encinane kwanele ukwenza uzive kuhluthe. Ifayibha kubaluleke kakhulu ukuba kwehle ubunzima, kuba ivumela ukuba zifunxwe ngumzimba amanqatha ngaphantsi kunye cholesterol.

neviniga balsamic

iviniga Balsamic okanye enye iviniga iintlobo luncedo olukhulu ukuncipha. Nangona incasa acid amanyathelo iviniga obrak, kwaye iluncedo ukuba umzimba. Kwakhona kule mveliso calories iphantsi nqatha. Kangcono loo isaladi yokuxhela!

yeeavokhado

Iavakhado bendisoloko ndicinga nobuganga kakhulu. Enyanisweni, mininzi ifayibha amafutha monounsaturated esempilweni, kunye glutathione - a antioxidant enamandla. Yongeza i smoothies yeeavokhado okanye ndiwutwabulule phezu isonka, incasa utyebile kakhulu kwaye bukhrim.

oatmeal

Olu uhlobo olulodwa ekudleni. ifayibha awonayo kunceda cholesterol, kanye carbohydrate ezintsonkothileyo lingakunika. Ukongezelela, oko ngendlela eyanelisa kakhulu, musa ufuna utye ukutya ophezulu osidingayo. Yongeza i oatmeal kwindawo cocktail, wenze cookies, qala kusasa nge isidudu.

awafanele portobello

Lo mkhuhlane, nto leyo emangalisayo okunencasa xa eqhotsiweyo, koko, ukuba ulungile isaladi okanye zidityaniswe kunye nokutya okuziinkozo. texture yabo exineneyo isongo eningenakukholwa zikuvumela ukuba usebenzise kubo njengendlela eyenye burger in burger. Omnye ukuya kumashumi amabini ananye osidingayo, ngoko ke kukho ukhetho elihle. Ukongeza, uya kufumana ezityebileyo kwaye bakwazi ukunandipha Burger kunye incasa kakhulu. uqhotse nje makhowa kwi lunghekerile kunye namafutha omnquma.

imifuno fresh

Yongeza parsley, nebheyizile, zetyeleba xa izitya zabo. livumba kakhulu imifuno kwenza ukutya okwanelisa ngakumbi mnandi. Ukongeza, ufumana ithamo kweekhemikhali enenzuzo ukukhusela wena kwizifo. Yeyona umphelelisi of salads, zonka, isuphu, izikotile ashushu, kunye like.

Noodles ezenziwe abanjwa

Nangona kunjalo oku iintlobo ezinqabileyo,, ukuba nomfumana na aba, qiniseka ukuzama pasta. Zineevithamini amaninzi kunye neeminerali, kodwa eliphantsi calories kunye iigram ezimbalwa wekhabohayidreyiti nganye ukukhonza. Le ungumcu iya kuba ngaphezu kwe amabini iigram carbohydrate!

pepper Hot

Ukulungiselela isidlo okubabayo! Capsaicin - into leyo ifumaneka iipepile kunye wandisa ukutya. Yongeza spice nasiphi isitya, ukuphucula incasa yawo kwaye ukukhawulezisa inkqubo ukuncipha.

apples

Lo izimuncumuncu efanelekileyo, amnandi kwaye upholile - awufuni iilekese okanye crisps. Ukongeza, omninzi nefayibha apile, ekugcwaliseni isisu. Uyakwazi zakhutshwa apile kunye nezangqa kusetyenziswa njengendlela eyenye isonka, olubulala ibhotolo yakhe butter ukuba magqabi emnandi.

jicama

Fumana ukwazi ezi iingcambu. Le jicama igcwele yentsimbi, eliphantsi calories kunye nomxholo eliphezulu nefayibha. Nge jicama esimnandi abe nehummus okanye guacamole, ukuba nempilo kakhulu chips zamazambane okanye chips. Ukongeza, jicama crunchy, ukuba utyebile ifayibha ezinokunyibilika ngokugqibeleleyo inceda ukwehlisa cholesterol. thabatha kuphela kukuba iingcambu kakhulu inqabile, leyo zingathengwa kuyo yonke indawo.

ukubetha

Ertyisi okanye neelentile uluncedo kakhulu ukuncipha. Ezi iimveliso zizele ifayibha kunye protein, nto kubalulekile ukuba imvakalelo kuhluthe. Oku kubonakaliswa ukuba ukutya okunjalo kunciphisa inqanaba iswekile kunye insulin egazini, kuyanceda bahlukane ngamanqatha isisu kwaye inika ukutya, ukuze batshise calories ngaphezulu. iimveliso ezinjalo kufuneka zibandakanywe rhoqo kwisidlo sakho.

iYerusalem artichokes

Ukuba ungathanda iitapile, uze uzame Sweet! Unako ukubhaka kuyo, uze uyinqunqe ibe isaladi okanye wenze okwimo chips. Ngaba usike nje ekrwada artichoke isaladi. Kukho iintlobo ezininzi zokupheka, zama, nokuba wena ucinga oku exotic Sweet.

kale

Mhlawumbi uyazi ukuba zekhaphetshu - iluncedo. Inceda ukwehlisa umzimba, ukuya calories efanayo amagqabi ubuncinane. Ifayibha incedisa ukuba kuhluthe - oludibanisa khaphetshu kunye nemifuno kunye carbohydrate. Unako ukupheka kunye sibini. Kukho iindidi ngeendidi iinketho ezikuvumela ukuncedisana menu ikhaphetshu yakho eziluncuthu.

imifino isaladi okrwada

kwamabala isaladi ibe ubuncinane calories kunye ezininzi izondlo, ngoko ke ukhetho egqibeleleyo. Qala isidlo kunye isaladi eluhlaza fresh, ukuze nidle calories ezimbalwa niwuzalise umzimba iivithamini.

nemifino ngaphandle starch

Neetamati, iminqathe, cucumber - ukukhetha omkhulu! Zama ukugcwalisa isiqingatha ipleyiti kunye nemifuno ezinjalo. A isixa esikhulu imifuno ekutyeni - oku kubaluleke kakhulu ukuba impilo yakho. Le yindlela enamandla kakhulu bahlukane ngamanqatha isisu kunye ukuncipha. Izame iiresiphi khangela iinketho ukuba kolunga emehlweni ukuba ukuqinisekisa wena imifuno ndababalwa ekutyeni.