Ukudla okuphansi kwekhalori kuyinto ebaluleke kakhulu eyokusiza ukuthi ulahlekelwe isisindo. Ama-calories ayinamandla, futhi uma umzimba ungakwazi ukuwuqothula, umzimba uyawugcina ngekusasa ngendlela yamafutha omzimba. Ukudla okuphansi kwekhalori kuyisisekelo kokubili kokulahlekelwa kwesisindo nokulondeka kwesisindo. Cabanga ukuthi yikuphi ukudla okuphansi kakhulu kwekhalori.
Ukudla okunomsoco ophansi wekhalori
Masinyane kufanelekile ukuqonda ukuthi amakholori akwanele ngokuyinhloko ekudleni kwezitshalo, futhi ikakhulukazi emifino enamagatsha. Ungadla amaqabunga amaningi ngangokunokwenzeka kuzo zonke izinhlobo zawo, kepha ngeke uphumelele, ngoba amagremu ayi-100 alandisa ngamakorikhi angu-12 kuphela. Ngemuva kwesaladi, iklabishi ye-Peking, i-rucola nemikhiqizo efanayo kufanele ibe iklabishi omhlophe, kanye ne-broccoli - okuqukethwe kwayo kwe-caloric yizingxenye ezingu-24-27. Ngokufanayo, amanani aphansi asemakhukhamba, u-squash, utamatisi neminye imifino eminingi (ngaphandle kwalawo omile, njengama-corn, amazambane kanye namaqabunga).
Uma sikhuluma ngezitsha ngokuqukethwe okuphansi kwekhalori, kulula ukukulungiselela ekhaya, kunokuthola indawo ethile. Ezamakhompiyutha zanamuhla nezitolo zokudlela, ngaphandle kokuzikhethela, awukwazi ukuthola ukudla okuphansi kwekhalori ngesibonakaliso sama-kilojoule.
Uma uzibuza ukuthi yikuphi ukudla okuphansi kakhulu kwekhalori kuMcDonald's, lapho abaningi bavame ukudla khona, bese unake ama saladi netiyi ngaphandle kokushukela. I-hamburger yesilinganiso ifihla ngokwayo inqubo evamile yansuku zonke yamafutha kanye nama-kilojoule angama-600, okuyingxenye yesimiso sempilo yansuku zonke yintombazane enhle kakhulu. Yiqiniso, ama-nuggets kanye nengxenye yamafrimu aseFrance ayengcono kune-ice cream, ushokolethi oshisayo nezinye izinsimbi.
Ukudla okunekhalori ephansi: zokupheka
Kulula kakhulu futhi kulula ukupheka ukudla okuphansi kwekhalori ekhaya. Ngakho ulawula ngokunembile inani lamanoni, izinga lezithako nazo zonke ezinye izilinganiso. Siyakwamukela ukunakekelwa okulula futhi okuphansi kwekhalori.
Isaladi kusuka emifino nemifino
Izithako:
- isaladi leqabunga - bunch medium;
- Ikhukhamba - isiqephu 1;
- utamatisi - ucezu olulodwa;
- i-sunflower noma amafutha omnqumo - i-1 isipuni;
- ijusi kwesinye esisodwa selamula.
Ukulungiselela
Konke ukusika okungahleliwe, ukuxuba, inkathi ngenhlanganisela yamanzi kalamula kanye nebhotela, engeza usawoti kanye nosawoti omnyama ukunambitha. Okuqukethwe kwe-caloric nge-100 gr. - amayunithi angu-37, kanye nokukhonza konke - 114 kcal.
Isobho elikhanyayo namatamatisi nama-peas
Izithako:
- amanzi - 2 l;
- utamatisi - ama-5 ama-pcs;
- iklabishi - ifologi engu-ΒΌ;
- i-peas eluhlaza - 100 g;
- amazambane - ama-3 ama-pcs.
Ukulungiselela
Amathumba amanzi, faka imifino, upheke kuze kuphekwe. Usawoti nezinongo zokunambitha. Umsila ungcono "wokumiswa", ubeke emlilweni ophansi cishe imizuzu engama-30-40 emva kokubilisa. Engeza usawoti kanye nopelepele ukunambitha. Ngokwale recipe, isidlo sinama-khalori angu-15 kuphela amagremu angu-100, ungayidla ngokungenamkhawulo.
Inkukhu enkulu
Izithako:
- ikhanda iklabishi;
- Inkukhu yenkukhu - 1 pc;
- amafutha yemifino - 1 tsp.
Ukulungiselela
Frysa isifuba senkukhu epanini (ngaphambilini lingasetshenziselwa izinhlanzi), engeza iklabishi eqoshiwe, ikhava, isitshalo semaminithi angu-20-30, ivuselela ngezikhathi ezithile. Okuqukethwe kwe-caloric ngamagremu angu-100 yi-49 kcal.
I-zucchini enezinyosi nenkukhu
Izithako:
- Inkukhu yenkukhu - 180 g;
- izaqathe - izingcezu ezimbili;
- anyanisi - ucezu olulodwa;
- zucchini - 1 piece;
- ushizi ocibilikile - 100 g;
- inkukhu umhluzi - 1 ingilazi.
Ukulungiselela
Ngesilinganiso esincane samafutha epanini gazinga anyanisi, izaqathe kanye inkukhu, engeza zucchini, mix, emva 5-10 imizuzu engeza ushizi kanye umhluzi. Yenza konke, cindezela imizuzu engaba ngu-30. Uyomangala, kepha kulesi sidlo esanelisayo kuphela amakholori angu-46 futhi angaphezu kwama-2 amagremu amafutha ngo-100 g womkhiqizo.
Uma ukudla okuphansi kwekhalori kuyisisekelo sokudla kwakho, khona-ke uzothola kalula isisindo, ngaphandle kokuzama umzamo oweqile futhi ngaphandle kokushaywa yindlala. Njengoba kubonakala ezibonelweni zethu, ukudla okunempilo kungaba okuhlwabusayo, okwanelisayo futhi okuhlukahlukene.