Uma ungalahli isisindo ngesikhathi sehlobo, kusho isaga, setha umgomo omusha: ukuba mncane onyakeni omusha! Isikhathi esiyinhloko nesibekwe eceleni samaholide wasebusika siwela eningi yezipho ezimnandi zasekwindla. Yini ezosiza ukunciphisa umzimba nokunciphisa ama-calories, nokusheshisa imetabolism?
Ukholifulawa
Ikhalori (nge-100 g yomkhiqizo ngamunye): 25 KK, amafutha - 0.3 g, ama-carbohydrate - 5 g, Amaprotheni 1.9 g, ushukela - 1.9 g, ifayibha yokudla - 2 g.
Ecebile nge-fiber futhi engenawo ama-carbohydrate (yini ezojabulisa abathandi bokudla okuphansi kwe-carb), ukholifulawa ucebile ku-vitamin C, calcium, ne-magnesium, okusheshisa imetabolism futhi ikwenze uthule kakhulu. Isobho, ukugqoka i-pasta, i-casseroles nama-pie, amasaladi, ngisho ne-cauliflower ye-pizza kunzima ukuphazamisa isidlo, ikakhulukazi isazi. Ngisho iresiphi endala endala yeklabishi ku-batter izothuthukisa kakhulu indlela odla ngayo.
Brussels amahlumela
Ikhalori (nge-100 g yomkhiqizo ngamunye): 43 KK, -0 amafutha, ama-carbohydrate 8 g, Amaphrotheni - 4,8 g.
Ingxenye edliwayo emangalisayo yetafula: isidlo sakusihlwa namahlumela eBrussels kuzonikeza umuzwa wokusutha amahora angaphezu kwama-3. Ucebile nge-potassium ne-calcium, namavithamini B6, C, A, 12, iklabishi lisiza ukuqeda ukuvuvukala futhi lisuse uketshezi oluningi emzimbeni. Kuzoba kuhle impela ukuba esikalini ngakusasa ekuseni ubone okuncane okufiswa! Amahlumela aseBrussels avame ukusebenzisa isitsha esiseceleni noma isitshulu semifino noma anikezwa nje nososo nokugqokiswa.
i-yam
Ikhalori (nge-100 g yomkhiqizo ngamunye): 61 KK, amafutha - 0 carbs - 14,6 g, Amaphrotheni 2 g.
Ngenxa yezakhiwo zayo ezizuzisayo nokwakheka kwamahomoni, leli bhatata lithanda amantombazane amancane kakhulu. Uma indlela odla ngayo ingenayo i-fiber, futhi ungakwazi ukuma ama-beet kanye nezaqathe, funda ukupheka ama-yam. Ama-curry, ophaya, amasaladi, ama-smoothies, nesobho kungezinye nje zento ongayenza le mifino enomsoco nephansi. Ngaphandle kwalokho, ulungisa ukuthanda kwakho ngomlingo futhi agcwalise umzimba ngamavithamini awusizo.
Pumpkin
Ikhalori (nge-100 g yomkhiqizo ngamunye): 28 KK, amafutha - 0.3 g, ama-carbohydrate - 7.7 g, Amaphrotheni 1,3 g.
Ithanga uqobo liyi-vitamin ne-cocktail cocktail: amavithamini C, E, B1, B2, PP, ne-beta-carotene ne-potassium, i-calcium, i-iron, i-magnesium, ithusi, i-zinc, i-cobalt, i-silicon, i-fluorine. Futhi njengoba ithanga lingamaphesenti angama-90 amanzi, lingasetshenziswa ngokukhululekile ekuphekeni kokudla kwakho. Ikakhulukazi kuma-dessert ukubhaka, ukupheka, ukudweba, ukubhala ngezithelo. Iphalishi elihlanjululwe, lifakwe esobho, okusanhlamvu noma isaladi.
Apple
Ikhalori (nge-100 g yomkhiqizo ngamunye): 47 KK, amafutha - 0,4 g ama-carbohydrate - 9.8 g, Amaprotheni 0.4 g
Ama-apula anconyelwa ukuthi adle okuluhlaza ukuze kusuthise umzimba ngamavithamini A, B, no-C. Kodwa ikakhulukazi njengenye indlela yokwenza i-dessert nanjengesithako esitsheni sama-apula esithandwa kakhulu. Bazonothisa ukunambitheka kwama-multicomponent smoothies namajusi, ukwenza ikhekhe noma idada, elifanele njengesisekelo sokubhaka noma amazambane amnandi, i-sorbet, ne-marshmallows.
