Uma ukhuluma ngomqondo wekhalori ephansi uhlanganiswe nokuqothula okubabayo, okukuphela kwamaphiko we-chocolate okubabayo ongabhekana nawo? Ungaphelelwa yithemba, yizinkolelo zakho. Imikhiqizo ephansi yekhalori yokulahlekelwa isisindo , ngokusho kweningi, yikudla okuqukethe ngaphansi kwe-kcal 100 nge-100 g yesisindo, futhi kubonakala ukungabi nabuhlungu kokunambitheka, ukungabi nalutho esiswini nokunganeliseki njalo.
Eqinisweni, umqondo wokuthi imikhiqizo ephansi yekhalori iphikisana ngokuphelele. I-calori ephansi iyisilimo esidliwayo esinamagatsha anamanzi nama-kilojoule angu-12, futhi ikhalori ephansi ibhekwa njenge-marshmallow - ngamakolorili angu-300. Namuhla sizozama ukuphula lo mqondo ube ukudla okuphansi kwekhalori, ukulamba okwanelisayo, ukudla okune-calorie ephansi kanye namaswidi aphansi aphansi (okukhuthazwa kwakho).
Amaphrotheni
Iprotheyini emzimbeni wethu ayigciniwe kuphela isikhathi eside, iphinde ikhulise le nqubo ye-carbohydrates namafutha, okuvumela ukuba sizizwe satiety eside. Ukusebenzisa amaprotheni, asesabi ukwanda kwe-muscle catabolism, kanye nokwehluleka kwamathambo, izipikili nezinwele. Amaprotheni asisindise engozini yokwelula ama-cellulite, njengoba kwenza isikhumba sethu sisekelwe.
Ngakho-ke, yimiphi imikhiqizo yamaprotheni engaphansi kwekhalori ephansi kakhulu:
- i-cottage ushizi oqukethwe ngamafutha kusuka ku-1 kuya ku-5%;
- i-kefir kuze kufike ku-2% okuqukethwe kwe-fat;
- amaqanda abamhlophe;
- izinhlanzi zasolwandle;
- inhlanzi enamafutha aphansi;
- tofu;
- yoghurt yemvelo ngaphandle kwezithasiselo;
- inkukhu, turkey.
Ngempela, yonke le mikhiqizo inezinambitheka ezingathandeki. Kodwa ukwengeza izinongo, amakhambi, amafutha angenalutho, amajikijolo nemifino, ungakha izitsha ezigcwele. Sincoma ukwengeza ukuphazamiseka komunye wemikhiqizo yamaprotheni engenhla kwesidlo ngasinye.
Iwusizo futhi ikhalori ephansi
Yilapho ungasakaza khona, ngakho-ke ulapha. Ngemuva kwalokho, ukudla okuwusizo nokuphansi kwekhalori okushisa amafutha - akulutho nje kunezithelo, imifino, amajikijolo nemifino. Uma ingxenye ye-protein yokudla i-100 g, khona-ke nansi ubuncane bethu - wonke ama-gramu angu-200!
Uhlu lwethu phezulu:
- ukhukhamba;
- i-basil, i-tarragon, i-coriander, i-dill;
- isilimo esinamagatsha anamanzi
- amabhomu;
- i-grapefruit;
- wonke amajikijolo;
- zonke izinhlobo zeklabishi;
- isipinashi;
- amaphayinaphu;
- ama-apula.
Yonke le mikhiqizo ingadliwa ngokuphepha, futhi ihlanganiswe nokudla kwamaprotheni. Ngokuqondene nama-saladi, uma usadla, upheke ngaphandle kasawoti, kodwa ungesabi ukwengeza ijusi kalamula kanye namafutha omnqumo amancane - ayingxenye yokwenza isisindo.
Imikhiqizo yokukhuthazwa
Sifike engxenyeni "enhle kakhulu" yohlu lwethu. Ngakho-ke, indlela yokuziphatheka ngayo ekudleni, indlela yokuzikhokhela ukuze uphumelele ekulahlekelweni kwesisindo? Impendulo ilula - khetha ukudla okune-calorie ephansi okudlayo:
- ushokoledi omnyama ngaphandle kwezithasiselo, ubuncane obungama-72%;
- i-marshmallow;
- i-pastila;
- ama-coat oatmeal;
- ukhilimu we-vegan;
- izithelo omisiwe namajikijolo omisiwe.
Yiqiniso, ukuze inqubo yokulahlekelwa isisindo ingabonakali ebuhlungu kangangokuthi i-psyche yakho ayinaso ukuhlushwa njalo, ngezikhathi ezithile, kufanele uvumele okuthile okuvinjelwe.
Isibonelo, ushokoledi omnyama, noma i-caloric, iqukethe ushukela omncane kuphela (uma ukwakhiwa kwayo kungu-72% noma ngaphezulu kuqukethe imikhiqizo ye-cocoa). Ngaphezu kwalokho, sihlanganisa ibhizinisi ngenjabulo: ushokoledi omnyama uyisifo esihle kakhulu se-antioxidant,
I-Zephyr nama-pastilles abathandayo ama-canditians amaswidi, ngoba angokwemvelo kakhulu. Lapho ukhetha amakhukhi e-oatmeal, qiniseka ukuthi yenziwe ngokusuka ku-oat. Futhi ngokuqondene ne-vegan ice cream, ingathengwa ezitolo zezitshalo / izitshalo. Yenziwe ubisi lwe-soy futhi iqukethe amakhilomitha ambalwa kakhulu kunokuhluka okujwayelekile.
Awu, ungcono kunokuba wazi izinzuzo nobumnandi bezithelo zomisiwe namajikijolo omisiwe.