1. Amakhowe
Ngenxa yokuqina kwawo okufana nenyama nokungagayeki, amakhowe asuthisa isikhunta. Futhi ngesikhathi esifanayo aqukethe 27 kcal kuphela 100 g. Zama ukushintsha inyama yenkomo ngamakhowe othosiwe ukuze ulondoloze ama-calories namafutha: 60 g wama-champignon ama-kcal angu-20 kuphela namafutha angu-0, lokhu kuyi-arithmetic yamakhowe emnandi. Lokhu kungenziwa, ngokwesibonelo, kumasemishi: shiya ingxenye eyodwa kuphela yenyama evamile, futhi esikhundleni sesibili, faka amakhowe aluhlaza asikiwe. Iqhinga elifanayo lingenziwa ngama-cutlets. Ekugcineni, amakhowe athoswe ngokushesha ku-wok angathatha indawo yenkomo kalula ngaphandle kokulahlekelwa ukunambitheka, kodwa ngokuzuza okulingayo ngama-kilojoule.
2. IQuinoa
Umuntu Ozongena Esikhundleni Selayisi: Ligcwala ngokufanayo, kodwa ngokulimala komzimba okuncane kanye nezinzuzo eziningi zezempilo. Lokhu okusanhlamvu okusanhlamvu kuphezulu ngamaprotheni kanye ne-fiber (), kanye namavithamini E, B1, B2 no-B9, i-magnesium ne-zinc.
Bilisa inkomishi engu-1/3 ye-quinoa emanzini enkomishi engu-1 nesipuni sejusi yawolintshi imizuzu engu-15 bese wengeza isipuni se-dessert esingu-1 sama-pistachios aqoshiwe.
3. Uviniga wewayini
Indlela elula nephansi yekhalori yokunikeza isidlo ukunambitheka okuvelele nokuthakazelisayo. Ngaphezu kwalokho, uviniga unamandla okwenza inkohliso yokuthi sidle kakhulu kunalokho esinakho empeleni. Yehlisa kancane kancane ushukela wegazi futhi, ngenxa yalokho, amafutha omzimba. Into elula ukuyifaka emafutheni emifino bese uyifaka esaladini. Kodwa-ke, kunezixazululo eziningi zangempela, isibonelo, uviniga omncane omhlophe wethanga eliyisitshulu noma i-zucchini, noma uviniga obhalsamu wokusanhlamvu. Ngokwesibonelo, ungakwazi ukupheka sipelwe nge-turmeric.
I-4. Uhlobo lwenhlanzi
Umthombo okahle wamaprotheni anomzimba kanye nama-acids angama-unsaturated, adingekayo hhayi kuphela ekusebenzeni okuhle kwenhliziyo, kodwa futhi okhalweni oluncane. Lawa ma-fatty acids, abizwa nge-omega-3s, athuthukisa ukuzwela kwe-insulin futhi ngenxa yalokho asiza ukuthuthukisa izinqubo ze-metabolic. Ibhonasi - ukuzivikela komzimba okuthuthukisiwe kanye nesimo sesikhumba.
5. I-Kefir
Futhi () iyogathi yemvelo, iyogathi, ubisi olubhakiwe olubilisiwe, iyogathi neminye imikhiqizo yobisi ebilile. Ngaphandle kweqiniso lokuthi aqukethe ama-probiotics anempilo, ahlanganisa kahle ama-carbohydrate, amaprotheni namafutha. Futhi ngenxa yalokhu, ukudla okunemikhiqizo yobisi oluvutshiwe kukuvumela ukuthi ulahlekelwe isisindo esingu-61% ngaphezulu kanye nomthamo okhalweni ongu-81% kunokudla kokuqukethwe kwekhalori efanayo, kodwa ngaphandle kwe-kefir.
6. I-flaxseed namafutha e-flaxseed
I-flaxseed namafutha asuka kuyo ayakwazi ukususa ubuthi ezicubu ze-adipose. Futhi lobu buthi buyicala lokuthi Ukudla, ngisho nokufa, akusizi ukunciphisa isisindo kusayizi oyifunayo. Amafutha e-flaxseed angafakwa ku-cottage shizi noma okusanhlamvu, futhi i-flaxseed ingasetshenziswa kumasaladi nezitshulu zemifino.
7. I-Champagne
Njengoba sibike 1-2 izibuko ze-champagne ngosuku sebenza izimanga ngesibalo. Shintsha ukudla okulula okukodwa noma okubili ngosuku ngengilazi ye-champagne (). Yiqiniso, kusetshenziswa i-brut kuphela noma i-brut eyengeziwe, okuyinto, ngaphezu kokuqukethwe ushukela ophansi, futhi inamandla okukhohlisa isifiso sokudla, kanye nokuvuselela kafushane ukukhiqizwa kwe-serotonin ne-endorphin - amahomoni anesibopho sokuphakamisa imizwelo. nomoya omuhle. Isici esibaluleke kakhulu sanoma iyiphi Ukudla!
8. Amapistachiyo
Lawa mantongomane kufanele aziqhenye ngendawo yawo wonke umuntu olahlekelwa isisindo: ashukumisa umzimba, aphule amafutha, alawule amazinga kashukela egazini, athuthukise isimo sengqondo futhi aphathe ukucindezeleka. Lesi siphetho safinyelelwa abacwaningi abavela eNyuvesi yaseMichigan (), abafunda indima ye-vitamin B6 emzimbeni, lapho ama-pistachios acebile kakhulu. Hlukanisa leli nani ngokulinganayo bese ushintsha ukudla okulula okubili ngamantongomane, ukuze inani eliphelele lekhalori lihlale lingashintshile.
9. Ama-lentili
Ubuqili be-lentile ukuthi kuthatha cishe amahora amabili ukugaya: ngenxa yalokhu, kwandisa umuzwa wokusutha futhi kuvimbela indlala. Ngaphezu kwalokho, ama-lentile azinzisa amazinga kashukela egazini futhi asisindise engozini yokona ngesidlo esinekhalori ephezulu. Ine-fiber eningi kanye namaprotheni amaningi, okwenza ibe yinhle kukho kokubili ukudla kwasekuseni nesasemini. Ashesha kakhulu () amalentile abomvu naphuzi. Faka i-zucchini, ujinja kanye nejusi kalamula, noma upheke isobho lemifino nama-lentile, inkathi ngamafutha omnqumo nogalikhi.
10. Imbewu yesinaphi
I-mustard inyusa izinga lezinqubo ze-metabolic - ithisipuni engu-1 yanele ukuze umsebenzi we-metabolic ukhuphuke ngo-20-25% amahora angu-1,5-2. Lesi yisiphetho esifinyelelwe abacwaningi abavela e-Polytechnic Institute e-Oxford (), bebala ukuthi kulokhu, cishe ama-calories angu-45 avela ekudleni kwe-700-calorie okudliwayo azoshiswa "ngaphandle kokushiya itafula." Faka imbewu yesinaphi emafutheni ashisayo emifino ukuze uveze ukunambitheka kwawo, futhi usebenzise amafutha ukwenza amasaladi, isitshulu, kanye nesobho.