Ukupheka okuphansi kwekhalori - ithuba ngaphandle komzamo

Ukuze ukhohlwe unomphela ngesisindo esiningi, kubalulekile ukukhumbula izimiso eziningana zokudla okunempilo:

Ukulinganisa kwamaprotheni, amafutha kanye nama-carbohydrate

Amanzi

Ukudla ekudleni kwakho kufanele kube ngokungafani futhi kumelele ukuhlanganiswa kwamaqembu ahlukene wemikhiqizo

Futhi yonke imikhiqizo kumele ibe yintsha

Uma uthanda izitsha ezibucayi, ngokuqinisekile ufake imifino kubo

Yidla imifino enhle

Uma ugosa inyama ku-grill, bese uwasebenzisa kahle kakhulu umhluzi we-mushroom

Ukuze unikeze ukunambitheka okhethekile kwenkathi enombile yokugcoba nge-juice yamagilebhisi, i-lemon noma i-orange

Ukudla kumele kudliwe ezinxenyeni ezincane, ngeziphuzo ezincane phakathi kokudla

Into eyinhloko ekudla okunempilo akuyona ukudla ngokweqile!

Indlela ewusizo kakhulu: ukupheka ukudla okungadingi ukwengezwa kwemali enkulu.

Khumbula! Ukuhlanganiswa kwasekuqaleni kokudla okusetshenziselwa ukupheka, i-fibre ephezulu, amavithamini namaminerali, kanye nokuqukethwe okukhalori okuphansi kanye nokuqukethwe kwamafutha yilokudla okungcono kulabo abafuna ukudla kahle! Izakhamuzi zincoma batusa ukunakekelwa kokupheka okuphansi kwekhalori. Ngaphezu kwalokho, lezi zokupheka zizonciphisa kakhulu isikhathi esichithwa ekhishini, okuzokuvumela ukuba ugcine isikhathi somndeni wakho noma izinto ozithandayo.

Ukupheka ukudla okuphansi kwekhalori kuzoba lula ukuwasebenzisa, isibonelo, isitsha se-steamer, noma ezinye izinto ukuze uzuze ubuchwepheshe besimanje obuvumela ukuthi ukudla kulungiselelwe ngaphandle kokwengeza amafutha engeziwe futhi ngokushesha.

Zonke izitsha eziphansi zekhalori zingahle zilungiselelwe umuntu ngaphandle kokupheka okukhethekile, besebenzisa imikhiqizo engadingi izindleko ezinkulu zempahla, kodwa, ngesikhathi esifanayo, izitsha ngeke zibe ngaphansi kokuqala.

Futhi uma ukupheka okuphansi kwekhalori kuyoba umkhuba wakho, futhi ungaphoqeleka ukuba uzigcine ekudleni, khona-ke isisindo esiningi ngeke sikukhumbuze!

Ukupheka okuphansi kwekhalori

Isaladi ne-saumoni ene-honey-mustard sauce

Izithako (isilinganiso esingaboniswa ku iresiphi - ingilazi)

Iwayini noma i-apula cider uviniga - ½

Amanzi - ½

I-cranberry eyomile - 2 tbsp. Amapuni

Amabhilikri abomile - ama-pcs angu-8.

Isinaphi - izipuni ezimbili zetiyi.

Uju - ama-60 amagremu

Amafutha omnqumo - isipuni esisodwa segumbi lokudlela.

I-Salmon fillet - cishe ama-gramu angu-500

I-pepper emnyama (umhlabathi)

Usawoti

Amahlamvu esipinashi - 8

I-Squash - 2

Ipelepele elibomvu elimnandi - 2

Ama-walnuts - 100 gr

Inani lezithako lingashintshwa ngokuzimela, ngokusekelwe kwinani lezinxenye ezidingekile.

Ukulungiselela:

Amantongomane aqoshe kahle, gazinga epanini ngaphandle kwamafutha. Bilisa izithelo ezomile emanzini ngeviniga imizuzu emihlanu. I-liquid esele ihlanganiswe noju, ibhotela nesardadi.

Ihhavini ibuyele emazingeni angu-220. Fafaza i-salmon nge-pepper nosawoti, gqoka i-tray yokubhaka, u-oyile ngaphambilini. Bhaka cishe imizuzu engu-7.

Beka imifino esilungisiwe, imifino, amajikijolo nezithelo ezomisiwe. Phezulu inhlanzi. Fafaza ngamantongomane.

Inani lokudla okunomsoco wale dish liyi-322 kilocalories kuphela.

Izitsha zesibili zingaba yi-calorie ephansi ngaphansi, njengoba kuboniswe iresiphi elandelayo.

Amazambane aphekwe ngesikhumba

Izithako:

Amazambane amane amakhulu

Enye anyanisi

Ama-clove amane kagalikhi

Basil fresh

Usawoti

I-Pepper

Ukulungiselela:

I-ovini kufanele ifutheke kuma-degree angu-200. Sika amazambane emibuthaneni encane, izindandatho anyanisi, i-garlic kanye ne-basil kahle. Ekhasini lokubhaka elimbozwe ngamacwecwe amazambane, anyanisi, basil kanye negalikhi. Gcoba isithombe ukuze kungabi khona umoya. Thumela kuhhavini. Ngemuva kwemizuzu engamashumi amabili, vula iphakheji ngamazambane bese upheka eminye imizuzu eyishumi.

Ungakhohlwa! Imfihlo yokulahlekelwa amakhilogremu ayisabuyi kuwe ukusebenzisa zokupheka zokudla okuphansi kwekhalori.

Yebo, futhi-ke, abesifazane abambalwa kakhulu, kanye nabesilisa abadliwayo, bakhohlwe ngokuphelele ngamnandi. Ngezikhathi ezinjalo, iningi lazo libheke amehlo emakhakheni abonakala sengathi ayenziwe nakakhulu, amaswidi nama-sweet creams. Kuvela ukuthi ekudleni ungazitholela ngokwakho, usebenzisa izindlela zokupheka eziphansi ezikhazimulayo.

Zama i-chocolate mousse ne-avocado nokudla okuphansi kwekhalori

Izoba yingxenye ebalulekile endleleni eya kumuntu wakho omuhle.

Izithako:

I-avocado eyodwa

Uju - cishe ama-gram angu-80

I-Vanillin - 15 gr.

Iviniga yaseBalsamic - ½ tsp.

Soy sauce - ¼ itiye isipuni

I-cocoa (i-powder) - 0.5 tbsp.

Ukulungiselela:

I-avocado ihlanzwa, inqunywe futhi ichotshozwe ku-blender. Engeza kuwo uju, i-vanillin, uviniga, u-soy sauce uphinde uguqule le nhlanganisela ibe yi-puree. Engeza i-cocoa uphinde uhlanganise. Ungakwazi ukuhlobisa mousse nge ezihlukahlukene amajikijolo fresh noma mint.

Ezempilo kuwe kanye nesifiso esimnandi!