The chikuru mazita zvekudya nezvisingafadzi mafuta

Kazhinji unogona kunzwa chinhu chakadai akaipa macalorie ari paIndaneti uye muupenyu hwezuva nezuva. List mishonga nezvisingafadzi mafuta ruriko, asi izvozvo hazvirevi kuti vachadya chete. Zvinokurudzirwa kuti govera zvekudya izvi uye ndigoiita ose zvokudya - nayo ichapa yakagadzikana uremu.

Pfungwa dzisina kunaka macalorie

List mishonga ine kunaka mafuta - kumwe nyaya pamusoro vanhukadzi forum nokufirwa uremu. Musi mubvunzo nezvavari, pane zvinowanzoitika - ndiwo zvokudya kugaya iyo muviri inoda zvikuru macalorie kupfuura dzine. Kunyange wemagaka uye michero vane imwe simba ukoshi, saka avo vanhu vanotenda kuti pamazita zvekudya nezvisingafadzi mafuta rine zvatinogona kudya uye nokudaro kupisa mafuta, marashika.

Ko zvinoreva kunaka macalorie? With kwakakodzera kugadzirira zvimwe zvigadzirwa (apo ukaramba zvose mavhitamini dzavo, mamineral nemamwe anobatsira zvinoriumba) mabasa ose chokuita dög, kugaya mudumbu uye zvakare kuitwa, mutumbi achava nesimba zvakawanda macalorie - zvikuru kupfuura aimbova munhu chikafu ine. Nezvezvokudya zvinopa zvinobatsira nhungamiro vaya vanoda uremu, vachishandisa sezvikonzero nikokaloriynuyu zvokudya. Somuenzaniso, zvinobatsira kuchengeta chaiyo nebhuku remanotsi, izvo zvichaita kukodzera kuva mashoko dzose pamusoro zvokudya nezvisingafadzi macalorie: mazita Recipes, zuva nezuva uye zvayakawana pavhiki uye zvakawanda.

Muenzaniso wakanaka munhu "asina" zvibereko munyoro saradhi. Kuti kugaya zvakazara 100 magiramu mashizha, tora dzinenge 200 macalorie. The chigadzirwa pacharo rine vanenge 40 macalorie. iyi nyaya kunaka macalorie wakadenha 160. Uyewo vaiona caloric kunotsamira tichibatanidza mumwe chigadzirwa neimwe. lettuce avo kuoma (unoparadza macalorie) woga pasina kuwedzera mafuta muriwo pane usanganidzo kwayo mundiro.

mapuroteni zvinogadzirwa

Nokuti yaunodya pokugara yakawanda mapuroteni uye hapana kurasikirwa kwetsandanyama adye mapuroteni zvokudya. The mazita mikuru zvigadzirwa nezvisingafadzi mafuta zvinosanganisira dzakaonda nyama, shiri (Turkey uye huku), hove, dzimwe zvigadzirwa (akadai mutauro) uye magakanje. Animal mapuroteni kunokosha chaizvo, kusanganisira uremu. Nokuti kugona dzakaonda huku yemazamu kana nyama yakabikwa inoda anenge 75 kcal (ari nyama 180). Kudya dzakaonda nyama iri chaizvo simba unoparadza, saka zviri chokwadi kuti zvinyorwe yenyu mazuva ose zvokudya. Uyewo zviripo tichifunga kuti muviri zvinoshanda zvakaoma kugaya nyama uye manyoro lettuce, kudyiwa pamwe kamwechete pane kana iwe kuzvidya voga.

The Absorção de Água upi chigadzirwa vakapedza yakawanda simba

The mazita kunaka mafuta zvokudya (zita zvigadzirwa mu "muriwo" boka) sezvinotevera:

• makabheji uye arugula;
• asiparagasi uye makerotsi;
• konifurawa uye chili;
• beets uye bhero mhiripiri;
• girini bhinzi radishes;
• Radish uye eggplant;
• broccoli uye hanyanisi;
• Zucchini And turnips;
• Zucchini And zvakarungwa;
• gariki uye gaka;
• celery uye watercress.

Kunyanya kubatsira muriwo kuti vari manyoro, vakapedza yakawanda simba iri nedanho kugaya. Uyewo pane ndandanda mishonga ine kunaka caloric yaunodya nezvimwe vamiririri chirimwa nyika - zvibereko uye bheri:

• visi uye tangerine;
• mapichisi uye mastrawberry;
• bhuratifuru uye blueberries;
• razibheri uye Orange;
• mapopo uye cranberries;
• chihenge uye ndimu;
• apuro uye Mango.

Zvinokurudzirwa kuti kuwedzera mamwe makwenzi nezvinonhuhwira zviripo. The Zvinonyanyozivikanwa - Ginger, dzekorianderi, chilli, fennel mbeu noruchinda, uye yemasitadha, nekumini nesinamoni. Howa yakakwirira mu mapuroteni uye Mishonga faibha zvinosanganisirwawo pamazita zvekudya nezvisingafadzi macalorie. Sei muviri zvigadzirwa izvi zvose zviri zvakanaka, chete Zvechokwadi, pamwe pakugadzirira kwakakodzera uye kushandiswa. Slimming zvakanaka zvinosanganisira zvokudya gungwa kale, rine ayodhini uye zvicherwa zvakawanda zvinokosha.

Rating chikafu ane kunaka mafuta

The Absorção de Água mimwe miriwo zvirimwa vanopedza zvakawanda simba kupfuura vamwe vari zvigadzirwa mazita nezvisingafadzi mafuta. Rating rinoumbwa zvinotevera:

1. Vegetables (zvose zvakasvibirira): broccoli, asiparagasi, magaka, bhinzi mutema, zucchini.

2. Herbs: arugula, lettuce, sipinachi, celery (uye mashizha, uye midzi), Basil, dhiri.

3. Michero: visi, blueberries, mahabhurosi, Currants chero.

4. Spices hunowedzera muviri kwemafuta uye makabhohaidhiretsi (kunyanya sinamoni sezvo kutsiva shuga).

Nyanzvi zano haana kuwedzera mundiro huru nhamba zvinonhuwira nezvinonhuhwira zvokudya, sezvo vanogona kubatsira kuwedzera havi. Nezvezvokudya vanonyevera kuti vatevere kamari mafuta Kudya asingagoni nguva dzose. Shoma penguva pakati pakupera kwegore rimwe uye kutanga mumwe hazvingatongoitiki zvishoma pane mwedzi miviri.

zvinodhaka

Vamwe zvinwiwa zvinosanganisirwawo pamazita zvekudya nezvisingafadzi macalorie. Zvazvinoita pamuviri Urume rinokosha. Kubatsira yakaisvonaka chicherwa mvura, pamwero nezuva iro doro - kwete asingasviki rimwe nehafu marita. The kubatsira anobva wokunatswa zvinokuvadza ari muviri, uyewo nepaitengwa elasticity ganda. Slimming akanaka akasiyana zvakasvibirira tii, zvinobatsira kuvandudza muviri.

urongwa rokugadzirira

Kana pamusoro kunodiwa kubika chikafu, unofanira kurangarira kuti chafariz kurapwa kwavo kunofanira kushoma kuti achengetedze ose nokusanzwira chicherwa zvinoumba zviri murwiyo. Ideal - anononoka richipedza, nokuipisa noutsi hwemvura kana kubika. Good chokubatanidza matsva salads pamwe huru zvinoumba ndiro hunoumba pamazita zvekudya nezvisingafadzi macalorie. Nyanzvi mafungiro panyaya kudya zvinovaka muviri uye kushandisa mafuta wokupisira zvekudya akafanana mune rimwe - haugoni kufuratira squirrels uye kudya chirimwa zvirimwa chete, tucked zvakawanda ezvinonhuhwira. Meals vanofanira kuva pakati nepakati uye nokungwarira vakafunga panze. salads All vanofanira kugutsa ndimu muto uye shoma yepamusoro muriwo mafuta. Ko wairambidza uye yogati, asi zvakasikwa chete - kwete fekitari.

zvinofungwa nyanzvi

Usati kuenda yakaderera mafuta zvokudya, unofanira kuziva pfungwa pamusoro kunaka mafuta zvokudya vane ruzivo nezvezvokudya uye dzimwe n'anga. Hapana zvokudya zvakadaro kuti kugaya izvo vaizo kunoda zvakawanda simba kupfuura pakutanga kuwana. Naizvozvo, nyanzvi dzakawanda anotaurwa muchikwata che mafuta wokupisira zvokudya haisi kunaka-mafuta, asi pamwe shoma.

Dzikamisa uremu hwako, vanatse muviri vose basa, unogona zuva zvinodya zvinenge 400 magiramu dzakasiyana-siyana miriwo, michero, nezvinonhuhwira uye nemiriwo ine pasi simba ukoshi. Haugoni kushandisa navo ichizadza sauces, dheri zvigadzirwa.

anobatsira zvahungava hwakaita zvakavimbika

Daily Kudya hakufaniri kungoitirwa zvokudya yakaderera-mafuta. Zvinofanira kushumira sechinhu chinokosha yakadzikama zvakanaka akanyora Muterere. Hatigoni siya marudzi ose bhinzi zviyo, iva nechokwadi kuti kubika hove kana dzakaonda nyama, mudye huku uye zvihuta mazai. Kurumidza kubvisa vaivengwa makirogiramu kubatsira muviri kwakakodzera bedzi. Kana ukashandisa chete zvinhu pamwe risingamboshandisi calorific mutengo zvingangodaro kuti dumped pamusoro imwe nguva uremu paanodzoka, uye muviri ari wakakurumidza zvikuru apo utano nokudya, saka vanhu anoramba kurasikirwa mamwe kilos iwayo.

Kana kubika haugoni kushandisa margarine kana nemamwe mafuta kuti mhuka mavambo. Kana haudi manakiro zvekudya akaita steamed kana yakabikwa, unogona tizviomese nokuzvipisa risingamboshandisi yakawanda mafuta muriwo.

zvakafanana zvikanganiso

Vakadzi vazhinji, vachifungidzira kuti simba rinofanira kubva pakushandisa zvakasvibirira miriwo imwe chete kana muchero, anogona kukonzera irreparable kukuvadza muviri wako. Kuziva pamusoro rakajairika zvikanganiso zviri zvokudya haagoni chete uremu, asiwo kudzivisa kakawanda kuna chiremba. Heano mamwe acho:

1. No chigadzirwa kubva pamazita kunaka mafuta asingadi kushanda somushumiri wenguva mafuta burner pasina zvimwe zvinoumba zvokudya ine muviri zvinokosha.

2. Uremu, kusanganisira zvinhu zviri kudzokorora pamazita iri zvokudya, anogona chete kuva nokuda kumhanyisa kuti muviri uye normalization pamusoro zvomudumbu turakiti, pane kubudikidza mashiripiti mafuta wokupisira zvivako michero nemiriwo.

In mhedziso

Haugoni kushandisa zvose zvigadzirwa pamwe yakadereresa mafuta kubva kumusoro-mafuta chikafu, achitarisira kuti imwe uremu chero zvazvingava hazvizozivikanwi dialed. Macalorie kubva starchy zvokudya uye inotapira sipinachi uye broccoli haagoni kupisa. Saka zvakakodzera chakanaka kusvika kune kwegadziriro Muterere.