Umkhiqizo owanelisayo awukona ngempela uphakeme - ikhalori, futhi ukuze unqande isifiso sakho sokudla futhi ungalimazi inqubo yokulahlekelwa isisindo, udinga ukufaka imikhiqizo enjalo ekudleni kwakho. Banikeza umuzwa wokusutha isikhathi eside, okusho ukuthi inani lokudla okulula kanye nenani lamakholori owadlayo lizoncishiswa.
Izambane
Izambane elilodwa eliphakathi linama-calories ayi-161, futhi ngevolumu lokhu sekuvele kungokwesithathu kwesitsha eseceleni. Lo mkhiqizo owanelisa kakhulu, wandisa umuzwa wokusutha ngaphezu kocezu lwesinkwa esimhlophe. Uma ungawathosi amazambane, lokhu kungukudla, umkhiqizo wamavithamini.
oatmeal
Leli iphalishi elinomsoco kakhulu, okuqukethwe kwalo kwekhalori ngamagremu angama-50 (umkhiqizo owomile) kungama-calories ayi-187 kuphela. Ngaphezu kwalokho, i-oatmeal inomthelela omuhle emsebenzini wepheshana lamathumbu futhi inyusa imetabolism yakho. Khetha kuphela izinhlobo okufanele ziphekwe isikhathi eside ngangokunokwenzeka - kule oatmeal lapho kutholakala khona amavithamini amaningi nezakhamzimba.
Uphayi kakolweni we-Durum
IPasta sekuyisikhathi eside yaziwa njengomkhiqizo odliwayo-umthombo wama-carbohydrate amade ahlinzeka amandla amahora amaningi. Uma ungafaki amafutha noma usoso, ungawadla nsuku zonke - kunama-calories ayi-172 awusizo ngama-gramu angama-50 we-pasta eyomile.
Inyama enciphile, inhlanzi, imidumba
Le mikhiqizo ayigcinwa emzimbeni wakho futhi ayigcinwa. Lona umthombo omuhle kakhulu wamaprotheni, ngaphandle kwalokho umsebenzi omuhle wemisipha kanye nokukhuphuka kwamandla akunakwenzeka. Ngakho-ke, uma ufuna ukudla ukudla okulula - cabanga ukuthi kukhona yini inyama eyanele, inhlanzi nobhontshisi ekudleni kwakho?
amaqanda
Iqanda elilodwa liqukethe ama-calories angama-78, kanye namavithamini namaprotheni - amaprotheni - asiza umuzwa wakho wokusutha ukuthi uhlale isikhathi eside ngangokunokwenzeka. Faka iqanda eli-1 kwisidlo sasekuseni - futhi kungenzeka ukuthi ubambe ngokuthula kuze kube semini. Noma udle i-omelet ebusuku esikhundleni sedina enekhalori ephezulu ne-carbohydrate.
Amantongomane kaPine
Lezi zinhlamvu ezimnandi ziqukethe okunempilo okunamafutha acid azosekela inhliziyo futhi akusize wehlise isifiso sakho sokudla. Phakathi kwawo onke amantongomane, kufanele uwakhethe uma ufuna ukugcina umzimba wakho usesimweni esihle - amagremu ayi-14 wamantongomane aqukethe ama-calories angama-95.
I-cottage shizi
Noma kungenawo amafutha, kumuncwa kahle futhi kugcwalisa ngokuphelele, kungavumeli umzimba ukuthi ube ngcono. I-Cottage shizi iqukethe amaprotheni, amafutha, amavithamini ekubunjweni kwayo, futhi kunezindlela eziningi zokuyilungisa noma ukuyigcwalisa! Kunama-calories ayi-169 kumagremu ayi-100 e-cottage shizi. Lo mkhiqizo uqukethe amaprotheni, amafutha, amavithamini, usawoti wamaminerali futhi ungumkhiqizo odliwayo.
Ushizi othambile
Ushizi onjengo-feta noma ushizi wembuzi uqukethe i-asidi, okwandisa umuzwa wokusutha nokwenza umzimba usebenze kanzima ukuwugaya, okusho ukusebenzisa amandla amaningi. I-linoleic acid efanayo iyatholakala noshizi olusetshenzisiwe, kepha kufanele lusetshenziswe ngokucophelela futhi okungcono ngamanani amancane.
Ama-oranges
Ngokumangazayo, i-olintshi lingumholi osuthi phakathi kwazo zonke izithelo nezithelo ezisawolintshi. I-Fiber, ecebile kuyo, inika umuzwa wokusutha isikhathi eside. Isithelo esisodwa esiphakathi nendawo sinama-calories angama-59.
Ushokoledi omnyama
Uma ungeke ukwazi ukwenza ngaphandle kwe-dessert, ushokoledi omnyama - izikwele ezimbalwa zawo-uzokonga kahle izinyo elimnandi ekuqhekekeni futhi ligcwale ngaphezu kwamanye ama-dessert. Vele, iqatha lekhekhe elingu-300-gram ngeke lithole ushokoledi, kepha ukusetshenziswa kwalo ngeke kuphenduke ukuzuza kwesisindo. Izakhi zikashokolethi zivame ukwehlisa ukugaya - yingakho ukulangazelela okuphansi kokudla. Kunama-khalori ayi-170 kumagremu angama-28 eshokoledi emnyama.