Indlela Yokuthola-kilojoule amaningi ukudla nge inkomba kilojoule. Delicious-kilojoule amaningi ukudla kwesisindo

Iningi labantu uthanda ukudla okunomsoco uphudingi. Kanti futhi akusiyena wonke singamelana sokudla okwehla esiphundu, ngisho uma aqukethe eningi kilojoule. Lokhu kudla efanayo bavame ukunezela isisindo somzimba. Njengoba bekhula, izinqubo umzimba kuthiwa behlisa ijubane, bakhathala kodwa umkhuba ukudla oily futhi okungenamsoco uhlala. Nge kwesisindo iza izifo ezitshiyeneyo, wakhupha ngalesi sikhathi umuntu anquma ukuthatha izinyathelo olukhulu - ahlale ukudla eqinile ngqo benqaba ukuthatha ukudla, izimbangela ukuhlanza nokunye ..

izindlela ezinjalo senze isimo sishube. Ayikho okunomsoco Sane ungalokothi batusa ayenqaba oluphelele ukudla. isisindo ngokuhlala kungaba okwehla esiphundu futhi unempilo, ukudla ukudla okumnandi futhi nama-dessert ukukhanya, ngenkathi ehola yokuphila asebenzayo. Leresiphi kuzosiza-kilojoule amaningi ukudla nge kilojoule inkomba - yindlela enhle ukudla ngendlela efanele, hhayi ukudla carbohydrate esengeziwe kanye amafutha.

Okulandelayo, sichaza ngokuningiliziwe Meatless ukudla ukuncipha. Njengoba yenziwe ngokukhulu ukucophelela futhi uthando,-kilojoule amaningi ukudla (nge inkomba kilojoule) balahle indlala ukucindezeleka njalo, futhi ngokushesha angaligcwalisa izakhamzimba. Okubaluleke kakhulu - lokhu kudla ngokuhamba kwesikhathi iyoba umkhuba futhi uyobe uhamba nobani ukuphila.

Ngosizo imenyu lula, ungalahlekelwa isisindo bese uyigcine ngaphansi kolawulo esiqinile. Sinikeza-kilojoule amaningi ukudla iresiphi irekhodi ekhombisa kilojoule. Ukudla ongaphakeme e-carbohydrate kanye amafutha, yebo, ehlukahlukene etafuleni lakho wezokudla.

Buckwheat ubisi iphalishi

Ochwepheshe kakhulu ukweluleka nsuku zonke ngokudla kwasekuseni ukudla oatmeal. Abanye bathi okusanhlamvu endaweni ephakeme kakhulu ngaphezu kilojoule. Lena akuyona ngakho. Ingxenye encane iyiphi iphalishi ngaphandle ushukela ne izithelo ezomisiwe noju lingakunika amandla wena nethonya elihle ku-isimiso sokugaya ukudla bungene. Zonke hudeyuschego ukuncoma kokuqala ukudla ekuseni unawe nokunye okufana nokolweni, iphekwé ubisi olunamafutha amancane. Esikhundleni le lokudlela kuba amabele. izithako:

• eziyikhulu amagremu nokunye okufana nokolweni;
• waba ngaphansana kunabanjengonkulunkulu ingilazi yobisi, kungenziwa buhlanjululwe ngamanzi;
• yashizi ushizi 45% amafutha.

Geza iqolo bese uthumela ngamathumba ngaphansi kwamanzi agelezayo. iphalishi abilisiwe ukugcwalisa ushizi vukuza. okunomsoco kakhulu futhi ibhulakufesi nokwanelisayo. Badla ufuna ukunciphisa okuqukethwe amafutha, ungakwazi kusihlwa cwilisa ibhali emanzini, futhi ekuseni idliwe ngoju. Ngo-100 amagremu ephalishini kuqukethwe kcal 150 kuphela.

Ephansi fat mushroom isobho

Phakathi Ukudla ungakhohlwa udle njalo ukudla okuwuketshezi. amasobho Khanyisa ukunikeza eside ukugcwaliswa lomzimba nethonya elihle ku-pheshana emathunjini. Ungadliwa-kilojoule amaningi ukudla, kunalokho isobho borscht, zihlanganisa imifino, amakhowe futhi inyama ebomvu (inkukhu, unogwaja, nutria, inyama yenkonyana).

izingxenye:

• amakhowe omisiwe (50 g);
• amazambane amabili;
• isanqante amancane onion;
• clove garlic;
• ukunambitha usawoti kanye emnyama;
• Ungakwazi ukwengeza amakhambi lombala.

Amakhowe cwilisa amahora amabili ngamanzi abandayo, bese abilisiwe (hhayi uthele amanzi), waphonsa kwi-colander bese uxubha. izaqathe Grate, onion locezu. Imifino ukuze brown emafutheni zemifino, engeza isisindo amakhowe.

Ikhasi amazambane, uthathe 4 izicucu futhi thumba. Khona-ke ochotshoziwe ibe puree bese wengeza amakhowe umhluzi. Iyanezela zazharku, garlic, amakhambi nezinongo. amagremu 100 isobho for 92 kcal.

Izimfanelo ezinhle babe okunama-kilojoule amancane izitsha. Ungadliwa kilojoule kuzokusiza ngokushesha ukubala ukubaluleka amandla ngosuku. Kuyinto elula kakhulu, ikakhulukazi abantu abadinga ukuba ngokuqhubekayo nokuqapha uhlelo ugesi.

inyama yenkonyana ithoswe yathamba

Ungadliwa-kilojoule amaningi ukudla (ngezithombe) zihlukene. Ilungiselela izitsha ezifana kusukela inyama engenamafutha. Kulokhu, sidinga yenkomo ephansi fat, cishe isigamu ikhilo. Futhi, yakhiwa amakhambi: Mint, amakhambi Thyme, amahlamvu basil, amagremu ezingamakhulu amabili onion, emnyama, usawoti kancane newayini elibomvu (eziyikhulu amagremu).

Sika inyama zibe yizicucu amancane, epanini, uthele amanzi bese gqoka umlilo sikadali. Ulungisela ke cishe ihora. Uma yenkomo ngesisa, engeza zonke izinongo nemifino, shiya ukuba bayethe angu-10. Khona-ke uthele iwayini. Khonza nelayisi abilisiwe isaladi ahlanzekile. 100 g yenkomo sikadali equkethwe kcal 140 kuphela.

Casserole isitshalo seqanda kanye zucchini

Omunye okumnandi kakhulu futhi okubaluleke kakhulu, ukudla okunempilo kuyinto Casserole zemifino. Kungase lunikezwe njengoba ukudla main futhi njengendlela ukuziqalela.

izithako:

• 600 g isitshalo seqanda kanye squash;
• izinkomishi isigamu ephansi fat ukhilimu omuncu;
• iqanda;
• usawoti, pepper.

Sula sinenkie ehlutshiwe, ahlukaniswe kabili futhi ingxenye yehora cwilisa emanzini abandayo ukususa intukuthelo. Ngemva kwalokho imifino uthathe eziyizingcwecwana mncane zucchini.

Gcoba bhaka dish ngamafutha yemifino wakufaka amajazi imifino, eziba nabo. Fafaza phezulu ngamafutha bese uthumela it kuhhavini imizuzu engu-15.

Uma imikhiqizo kuphekeke, susa epanini bese uthele ukhilimu omuncu neqanda ingxube. Kulula kakhulu iqanda, usawoti kanye ukhilimu omuncu. Zonke izingxenye ngesiswebhu nge mixer. Pheka imizuzu 10. Per 100 g ama-akhawunti ukudla 100-120 kcal.

Dessert - berry cocktail

Futhi manje siyomjabulisa ngokwabo amathenda amnandi mousse. Indlela Yokuthola -kilojoule amaningi ukudla nge inkomba kilojoule ngeke udla kakhulu. Ikakhulukazi neminye ukuchaza eyinkimbinkimbi okufana berry dessert ukuthi siqukethe ingilazi ephansi fat yogurt (ushukela classical), amajikijolo abandayo - Amashokoledi (ama-raspberry, currants, strawberry). Ehlobo ingasetshenziswa fresh. Kudinga kancane ubisi 1% fat - 0.5 ingilazi.

Ilungiselela izifundo cocktail ngokushesha futhi kalula. Gxila yonke imikhiqizo in a blender noma mixer, futhi uyaphazamisa. Zonke mousse okumnandi ngomumo. Ngaphambi ukusetshenziswa, sincoma ukumisa. Omunye bakhonze (ezingamakhulu amabili amagremu) iqukethe kilojoule 170.

inothi

Umgwaqo ohlongozwayo-kilojoule amaningi ukudla iresiphi ekhombisa kilojoule kuzokusiza unamathele ukudla futhi ungalokothi udla kakhulu. Okokukhetha, sibona ukuthi lezi ukudla okulula ukulungiselela futhi ngempela esihlwabusayo. Ungakhohlwa mayelana yemifino amasaladi, inhlanzi abilisiwe, ubhontshisi kanye nemikhiqizo yobisi. Ukuze wehlise kilojoule, ukuze silondoloze iyasiza futhi izinga Ukudla, ukupheka kubo steamed, sikadali, ukupheka ubhake.