Kulabo abasondlo: iikholeji ezisezantsi ezithintekayo

Yintoni ukulahleka kwesisindo? Ukuba le nkqubo ichanekile, oko kuchaza ukuhlanganiswa kokutya okunempilo, ukusetyenziswa kunye neenkqubo ezahlukeneyo (ukuba zifunwa) kwi-salon yobuhle. Kukho ukutya okuninzi ezahlukeneyo, ngenxa yokuba unokukhawuleza ukulahla ubunzima obuninzi. Namhlanje siza kukuxelela ngokupheka kweekhalori ezisezantsi. Kodwa into ebaluleke kakhulu kukukwazi ukugcina umphumo. Ngenxa yokuba ngokuqhelekileyo bonke, ngokubunzima obulahlekile, babuyela ngokukhawuleza.

Ulwazi jikelele

Kunzima emva kokulahlekelwa isisindo ukuze ungabi nesidlo esihlwabusayo. Ngaphezu koko, umphumo ofunekayo ubonakala uphumelele. Nangona ukutya kungumlinganiselo wokulahlekelwa ubunzima. Kwaye kubalulekile ukuba kuphuhliswe uludwe oluthile lwamanyathelo, olwenziwe ukuba lungabi namandla. Nangona kunjalo, asikafiki kweli nqaku. Okokuqala, kuyimfuneko ukuqala ukutya ngokufanelekileyo nangokuchanekileyo. Ukwenza oku, kukho iikholeji ezincinane zokupheka kwesisindo. Imfuno ephambili - ukunciphisa ixabiso lexabiso lokutya elibekwe kwi-1200-1400 khalori ngosuku, ukuba awunayo imisebenzi yomzimba. Kwakhona kufuneka ulahle ezinye iimveliso: i-fatty varieties, i-cutlets, i-saletages kunye neemveliso ezigqityiweyo, iimveliso zobisi eziqingqiweyo, umgubo opheleleyo (ngaphandle kweetytile kunye nesonka esingumnyama), inyama kunye neentlanzi ukutya okusemathinini, i-ketchup, i-mayonnaise, ezinye i-sauces, i-sweet, ikhofi, i-carbonated drinks, Kwaye amaqanda angadliwa ngaphezu kweziqwenga ezimbini ngeveki.

Ukupheka isobho

Nangona kunjalo, nangona kunqande kakhulu ukuthintela, ukupheka kweekhalori eziphantsi kokulahlekelwa kwesisindo kukuvumela ukuba ungadli nje kuphela inzuzo yalomfanekiso, kodwa kunye neentle. Funda ukupheka nokugcwalisa izitya - kwaye uqaphele umphumo. I-sunflower engacatshangwanga kunye neoli yeoli, i-juice ijusi - i-refills best. Ngoko, yehla kwisobho senqante. Sidinga ii-servings ezine: iinqwelo - 450 amagremu, enye i-anyanisi, i-thyme eyomileyo - isiqingatha sesipuni, isis nut nut - ubuninzi, i-turnip yobukhulu obuphakathi, i-garlic echithwe - iimbini ezimbini, umhluzi wemifuno okanye amanzi-0,7 ilitha, amhlophe Umsi wepilisi kunye neetyuwa, imbewu yeetetrons edikiweyo, i-pistachios kunye ne-alimondi. Njengoko ubona, kuphela iimveliso zeekhalori eziphantsi zokulahleka kwesisindo zisetyenzisiweyo. Ukupheka kwezitya zokutya ziyiloo nto.

Inkqubo yokupheka

Sika izibonda ngeekroti ezityulelwe. Izixhobo ze-turnips kunye anyanisi. Yongeza igalikhi kuyo, yifake kwisikhwama esikhulu, uthele umhluzi okanye amanzi, uze usile emathunjini. Qiniseka ukuba uvale isiqhekeza kunye nomlilo omncinci, uvuselele, upheke. Emva kwemizuzu engama-15-20, yongeza zonke iziqholo. Lindela iminithi, ityuwa, kwaye upheke enye imizuzu emihlanu. Emva koko ususe isobho kwi-plate, uze upholile phantsi kweqondo lokushisa. Emva koko senza kuwo amazambane atyhidiweyo adibeneyo ngoncedo lomxube. Kwipuphu efanayo, ukuvuselela, ukushisa isobho kwaye uthele phezu kwamacwecwe, uphephe. Ukuhlobisa ngamantongomane kunye nembewu, esetyenziswe kwitafile. Sincoma ukwenza oku ngeigels okanye isinkwa esitsha.

Kudla ngeentlanzi

Wonke umntu uyazi ukuba xa ulahlekelwa isisindo ngokuhlwa, kuyachaswa. Sinikeza isidlo se-calori ephantsi yokulahleka kwesisindo. Iiresiphi zihluke kakhulu, kwaye ukhetho lwethu luyinhlanzi. Lungisa iintlanzi ngelayisi kunye nemifuno, kunye nesaladi yesipinashi. Ngoko, kwijisi lemon, yenza i-90 grams yeentlanzi ezibomvu, ixesha kunye nemifino ecocekileyo nge-parsley. Ukuze uhlolisise, thabatha i-gram igramu zokutshiza imifuno, umzekelo, umxube weetikiti, i-asparagus, anyanisi kunye nama-40 grams elayisi abilisiwe. Ukwenza isaladi, xuba i-onion ebomvu ecoliweyo, 200 grams yesinishi esininzi, i-orange okanye i-mandarin, uthathe izicucu - 50 grams. Njengomsila sisebenzisa iibheyponi ezimbini zokugqoka zaseItaliyane. I-Saladi inokwenziwa kwakhona kumxube wetamatato, ikhukhamba kunye nesipinashi. Ukutya, iintlanzi ezimhlophe kunye nemifuno eyahlukileyo nazo zigqibeleleyo. Thatha, umzekelo, i-halibut, i-120 gram, kwaye upheke kwi-grill. Bese ubilise irayisi e-brown, 50 grams, sikrash 100 iigrafu zeembotyi kwi-inkukhu umhluzi kunye netaspoon enye yama-alimondi omhlaba. Ukususela kumpompo onomnandi, ikhukhamba, imifuno kunye neetatato esenza isaladi. Njengoko uyakubona, ngokuqinisekileyo, sathetha ngeekhalori eziphantsi zokulahleka kwesisindo. Iiresiphi zokulungiselela kwazo zihlala zilula.

Ukupheka inkukhu kwi-multivark

Kukho iintlobo ezahlukeneyo zokupheka kweekhalori zokulahleka kwesisindo. Kwi-multivark, umzekelo, izitya zizonwaba kunye nezondlo. I-recipe yomnye wabo - inkukhu, ixutywe kunye neetatayi, i-pickles kunye no-anyanisi, ngoku siya kukuzisa. Umxholo wekhalori ngu-75 kcal kwi-100 gram. Izithako eziyimfuneko: iingqungqwana ezine zeenkukhu, iikomkomini ezine ezikhethiweyo, iitamatisi ezimbini, enye i-anyanisi, enye i-toonise kunye ne-ketchup, iziqholo kunye netyuwa. I-recipe ilula kakhulu kangangokuthi uya kumangaliswa. Thatha zonke izithako, zidibanise uze ushiye ukuhamba ngomgama malunga neyure. Sibeka imodi yokuCima "kwi-multivark uze ulungiselele imizuzu engama-25. Yonke into! Kuvela i-calori ephantsi kunye nesidlo esihlwaya kakhulu. Yaye ukuba uthetha isifuba, kungekhona umlenze ophantsi, umxholo wekhalori uya kuba mncinci.

Iresiphi yesaladi ephantsi-ikhalori ephantsi

Kwimizuzu emibini yesaladi ye-mushroom kunye nenkukhu, kufuneka: i-180 grams yencwadana yenkukhu, ininzi - iifolitini, iiprotheni ezimbini kunye ne-yolk enye yeenkukhu zenkukhu, i-50 grams ye-parsley, i-clove e-garlic, i-100 grams ye-fatty free cottage cheese kunye namahlanu egrama yeoli yeoli. Kwisibini sibilise isifuba senkukhu, emva kokupholisa, uthathe iibhubhu ezincinci. Gcoba ioli yeoli yomnquba ucoce i-pan, fry nge-clove e-garlic, unqande, udibanise amakhowe uze upheke uze udibanise igolide. Ukusasaza okubangelwa kwisitya. Emva koko uthele ioli eseleyo kwi-skillet uze uqhube amaqanda atyhidiweyo. Emva kokupholisa, uthathe iinqununu ezincinci. Siphula imifuno kakhulu. Ekugqibeleni, sidibanisa zonke izithako, uthele i-yogurt, ngaphambi kokupholisa, uze ufefe ngemifuno phezulu. Zama ukusebenzisa ukusetyenziswa kwethu kweekhalori eziphantsi zokulahleka kwesisindo. Zonke izitya ziyanandi, ziyinto engavamile. Uya kubathanda, kwaye, ukulahlekelwa isisindo, uya kuqhubeka ukuwapheka, ukuze ubunzima abubuyisele.