Ukuze ususe ngokushesha amaphilisi engeziwe futhi ugcine isisindo ngemuva kokudla okunzima, kufanele ubale ngokufanele futhi wenze ukudla kwansuku zonke. Ukupheka kwezitsha ezincane zekhalori kufanelekile, kokubili kokunciphisa isisindo, futhi nokugcina imiphumela isivele ifinyelelwe. Uma ukhetha izitsha, kubalulekile ukucabangela ukuthi ukusetshenziswa okuyisisekelo kwama-khalori kufanele kuwele engxenyeni yokuqala yosuku, okungukuthi, ngesidlo sasekuseni nasemini, futhi cishe ngo-20-30% wendabuko yansuku zonke yokudla.
Ukudla okuphansi kwekhalori kungu-1500-1800 khalori ngosuku. Ukudla okuphansi kwekhalori ekulahlekeni kwesisindo ekuphekeni kufanele kube nemikhiqizo enjalo:
- inyama enomzimba - unogwaja, i-turkey, inkukhu, i-veal, yenkomo;
- izinhlobo zezinhlanzi ezinamafutha aphansi - i-pike, i-cod, i-pollock, i-white whiting, i-pike, i-bream, i-sea kanye ne-perch;
- imifino nezithelo - zonke izinhlobo, ukunciphisa amazambane, ubhanana namagilebhisi;
- okusanhlamvu okusanhlamvu kanye nobhontshisi;
- i-fat-fat cheese kanye ne-cottage shizi;
- amaqanda nezinkukhu ezinkukhu;
- Ukugqoka okuphansi kwekhalori kuma saladi.
Isidlo sasekuseni esinamafutha aphansi singakhiwa ngamaprotheni kanye ne-carbohydrate eyinkimbinkimbi, izakhi zokudla eziwusizo kakhulu zibheke amaprotheni kwasekuseni. Izibonelo zokudla kwasekuseni okudliwayo:
- I-Cottage ushizi enezithelo noma izithelo ezomisiwe;
- I-Cottage cheese casseroles enezithasiselo ezihlukahlukene;
- I-oat, irayisi, i-buckwheat, i-corn noma i-millet ipharali ngobisi, izithelo noma imifino;
- Izitsha ezivela kumaqanda.
Ukudla kwasemini, lapho ubheka ukudla okuphansi kwekhalori, kunconywa ukupheka izitshalo zemifino nezenyama, izinhlanzi nezilwane zasolwandle. Isobho lamifino kanye nesobho se-puree zihle kakhulu.
Izindlela zokupheka eziphansi kwekhalori
Isobho le-pumpkin cream nge-shrimps
Izithako:
- ithanga - 1 kg;
- izaqathe kanye anyanisi - 1 pc.;
- garlic - 2-3 clove;
- ukhilimu 10% - 100 ml;
- ama-shrimps - 300 g;
- amafutha omnqumo - 2-3 tbsp. izinkezo;
- usawoti kanye nezinongo ukunambitha.
Ukulungiselela
I-carrot bese uqomisa anyanisi futhi gazinga emafutheni omnqumo kuze kube nsundu yegolide. Pompa ithanga, uthathe ama-cubes 2x2 cm, ufake i-pan bese uthele ilitha lamanzi alitha. Beka ipani emlilweni ophakathi bese ufaka anyanisi nge izaqathe nezinongo. Ngemuva kokubilisa, nciphise ukushisa okungenani bese upheka kuze kube lula ithanga. Bese wengeza ukhilimu bese uhlanganise konke ku-blender kuze kube bushelelezi. Hlanganisa ngokucacile ugarlikhi bese udosa kancane emafutheni omnqumo, bese ufaka ama-prawn ehlutshiwe kuwo bese upheka umlilo omncane. Yengeza imfucumfucu esobho futhi ingakhonzwa etafuleni lokudla. Ngokwale recipe ungakwazi ukulungisa isobho kusuka emifino ehlukahlukene.
I-Puree isobho nge-cauliflower
Izithako:
- ikholifulawa - 1 kg;
- isilinganiso se-zucchini - 1 pc.;
- cherry utamatisi - ama-3 ama-pcs .;
- anyanisi - 1 pc.;
- amafutha omnqumo - 50 ml;
- imifino ukunambitha - coriander, parsley, basil;
- usawoti - ukunambitha.
Ukulungiselela
I-squash nekholifulawa ukugeza nokusika zibe cubes, uhlanganiswe epanini, uthele ingilazi yamanzi, usawoti bese upheka kuze kube lula. Ngenkathi imifino ibilisiwe, yiphunga kahle i-anyanisi nama-utamatisi gazinga emafutheni omnqumo. Bese uphonsa iklabishi ngomnkantsha wemifino e-colander, uhlanganise ne-anyanisi-ugqoke utamatisi bese uwagcoba ku-blender kuze kube bushelelezi. Umhluzi, oshiya kusuka ku-zucchini kanye neklabishi, unganciphisa amazambane aphekiwe. Lapho ukhonza, ungakwazi ukwengeza ijusi encane lemon bese ufafaza ngamakhambi.
Indlela enhle yokudla kwekhalori ephansi yilezi:
- isobho esivela enkukhu yenkukhu nge broccoli;
- isitshalo samathambo namakhowe;
- isiklaphu isaladi;
- zucchini, othosiwe noshizi;
- inkukhu abilisiwe nemifino kanye nelayisi;
- inhlanzi noma inyamazane ebilisiwe ngokuhlobisa imifino noma uhlanga;
- indlebe kusuka ku-cod;
- pollack on umquba yemifino.
Ukudla okudliwayo nge-calorie ephansi kufanele kuhlanganise ikakhulukazi izitsha zemifino nengxenye encane yebilisiwe, i-steam, izinkukhu eziphekwe noma izinhlanzi ezincibilikile. Iphelele ngedineni:
- ama-saladi avumela imifino;
- imifino ebhakiwe - ukholifulawa, i-zucchini, isitshalo seqanda;
- cutlets zemifino;
- izitsha zokudla zasolwandle;
- ama-mushroom izitsha.