Izitsha zekhalori eziphansi kakhulu zokulahlekelwa isisindo akuzona ngempela ama-saladi alula ayenayo i-lemon juice. Lesi sigaba singabandakanya isobho, nama-saladi, futhi ashisayo, futhi ngisho nezinhlobo ze-dessert. Ungakhohlwa ukuthi ngisho nezitsha ezincane zekhalori, lapho kunezinqwaba ze- carbohydrate , kungcono ukuhamba ingxenye yokuqala yosuku, futhi ntambama, ukhethe amaprotheni nemifino.
Amaphikishi for izitsha eziphansi kakhulu zekhalori
Cabangela izindlela zokupheka ezisekhalori elincane, futhi ngesikhathi esifanayo zifanele ukudla kokudla nsuku zonke kanye nemenyu yemikhosi.
Isaladi nge-shrimps (55 kcal nge-100 g)
Izithako:
- imfucumfucu - 200 g;
- utamatisi - 1 pc.;
- I-pepper yesiBulgaria - ama-0.5 ama-pcs .;
- Ikhukhamba - 0.5 ama-pcs .;
- anyanisi - 0.5 ama-pcs;
- ijusi kalamula - 1 tbsp. l.;
- amafutha omnqumo - 1 tsp.
- usawoti, pepper - ukunambitha.
Ukulungiselela
Kungakapheli imizuzu emithathu, ubilise ama-shrimp, ikhasi bese ufafaza ijusi. Hlanganisa imifino ngokusho okuthandayo. Zonke izingxenye zithuthuka, isaladi ihlobiswe ngamakhambi kanye nenkathi nge-sauce yamanzi kalamula, amafutha, usawoti kanye nopelepele.
Imfino yemifino ngamakhowe (70 kcal nge-100 g)
Izithako:
- i-courgette - 200 g;
- isitshalo seqanda - 200 g;
- ikhasi elimnandi - 1 pc.;
- ama-mushroom ekheniwe - 50 g;
- ilamula - 0.5 ama-pcs .;
- amafutha omnqumo - 30 g;
- usawoti, pepper, imifino - ukunambitha.
Ukulungiselela
Pepper uthathe izicucu, ama-aergergini kanye ne-zucchini - imibuthano engu-1-1.5 cm ubukhulu. Hlanganisa imifino ngesiqephu samafutha omnqumo, ijusi kalamula, pepper nosawoti emaminithini angu-30-40 bese ubhaka kuhhavini imizuzu engu-20-30. Imifino ekhejiwe ifakwe esidlweni, ehlukanisa phakathi kwayo, ihlobisa isidlo ngamakhowe kanye namakhambi, ifafaze izinsalela ze-marinade. Isidlo sekhalori esincane sokulahlekelwa isisindo singaba isidlo esilula noma isitsha esihlangene sibe inyama, izinkukhu noma inhlanzi.
Izitsha ezishisayo zekhalori zokushisa isisindo kanye nesibonakaliso sama-kilojoule
Noma ubani angakwazi ukulungiselela ukulungiselela izitsha ezincane zekhalori zokulahlekelwa isisindo ngesikhathi esifushane kakhulu. Imfihlo yabo eyinhloko ukusetshenziswa kwemikhiqizo enokuqukethwe okuphansi kwamanoni, ukulahlwa ama-sauces yezimboni, ukusetshenziswa okusebenzayo kwemifino.
I-zucchini enezinwele (75 kcal)
Izithako:
- zucchini - 500 g;
- inyama yenkomo noma yenkomo - 250 g;
- utamatisi - 1 pc.;
- anyanisi - 1 pc.;
- izaqathe - ucezu olulodwa;
- i-garlic - ama-clove amabili;
- ilamula - 0.5 ama-pcs .;
- amafutha omnqumo - 30 g;
- usawoti, pepper, imifino - ukunambitha.
Ukulungiselela
Lungisa i-forcemeat kusuka enyameni, anyanisi, izaqathe, utamatisi kanye negalikhi, pepper kanye nosawoti. I-squash ihlanzwa kusuka esikhunjeni esibi, uthathe imibuthano ngobukhulu buka-1.5 cm, uma kunesidingo, susa ingqikithi. Ngendandatho ngayinye indawo "amabhande" enyama egayiwe, uyibeke kancane bese uyibeka ebhokisini lokubhaka, igcozwe ngamafutha. Thela amanzi amancane epayipi lokubhaka, ukuze lifihla ama- courgettes phakathi. Beka i-pan kuhhavini bese ubhake imizuzu engu-30-40 ekushiseni kwama-degree angu-200.
I-Pollock, ebhakakwe anyanisi (75 kcal nge-100 g)
Izithako:
- izibopho ze-pollock - 500 g;
- anyanisi - 1 pc.;
- ukhilimu omuncu 10% - izipuni eziyi-5;
- usawoti, pepper - ukunambitha.
Ukulungiselela
I-pollock i-deflost ye-pollock, ibheke izingxenye, igubungele usawoti kanye nezinongo bese ufaka isidlo sokugcoba. Phehla u-anyanisi nge-semicircle no-ukhilimu omuncu. Bhaka ngamaminithi angu-30. Le nhlanzi iyindlela enhle yokudla noma isidlo sakusihlwa.
Ukukhetha imenyu yokupheka izitsha eziphansi zekhalori zokulahlekelwa isisindo, awukwazi nje ukuhlukanisa ukudla ngaphandle kokulimaza, kodwa futhi ugweme ukuphazamiseka okuvame ukuhlambalaza labo abafuna ukunciphisa umzimba ngesidlo esincane futhi esincane. Ukudla kahle hhayi ngezikhathi ezithile, kodwa njalo, ukufeza imiphumela kuyoba ngokushesha kakhulu.