Yikuphi ukudla kwasemini okufanele ukhethe

Okuqukethwe kwekhalori kwasemini - 306 kcal

I-pike perch ebilisiwe - 120 g

Ukholifulawa obilisiwe - 250 g

Isaladi yamakhukhamba amasha kanye notamatisi ngamafutha emifino - 100 g

Yini okuhle?

Ngenxa ye-chromium, i-pike perch fillet iyi-ejenti ye-prophylactic evimbela ukuthuthukiswa kwesifo sikashukela. Futhi ukuba khona kwesibabule kusiza ukuqinisa isimiso sezinzwa nokuqeda ubuthi. Utamatisi obomvu muhle ekujikelezeni kwegazi, futhi ukhukhamba yimifino engcono kakhulu yokudla enenani elincane lama-calories.

2. Option: ezindabeni zenhliziyo uzosekela ... inkukhu

Okuqukethwe kwekhalori - 697 kcal

Isobho seklabishi yemifino kusuka kuklabishi entsha emafutheni emifino - 250 g

Isifuba senkukhu ebilisiwe - 150 g

Irayisi elibilisiwe - 100 g

Utamatisi omusha - 100 g

Isinkwa se-Rye - 50 g

I-compote ngaphandle koshukela - 200 g

Yini okuhle?

Inyama yenkukhu iqukethe i-vitamin niacin, umuthi wamangqamuzana ezinzwa. Isekela umsebenzi wenhliziyo, ilawula i-cholesterol futhi ibamba iqhaza ekukhiqizeni ijusi yesisu. Ilayisi liwumthombo wamavithamini B. Isinkwa se-rye siqukethe amavithamini E, PP, A, asiza ukugcina intsha.

Okuqukethwe kwekhalori - 500 kcal

Isaladi yamakhowe efudumele - 250 g

Itiye elihlaza ngaphandle koshukela - 200 g

Iresiphi yesaladi

Izithako: inkukhu ebilisiwe - 150 g, isigamu sethini likaphizi oluhlaza, amakhowe - 100 g, amakhambi, ijusi kalamula, isoso soya.

Sika inkukhu ibe ama-cubes, engeza uphizi oluhlaza kuwo. Fry amakhowe anqunywe zibe izingxenye ezine noma ngamafutha omnqumo noma emapanini akhethekile ngaphandle kwamafutha nhlobo, engeza inyama nama-peas. Hlanganisa, engeza i-soy sauce ne-lemon juice yokugqoka, amakhambi.

Yini okuhle?

Amakhowe awagcini nje ngokuqukatha amafutha, kodwa futhi asize ukuwadiliza ngenxa ye-lecithin, into eshisa i-cholesterol eyingozi. Ama-peas anothe ngamaminerali angu-26 anenzuzo, kanye namafutha kanye ne-fiber yokudla. Igcwala kahle. Ijusi kalamula isekela ukugxilisa ingqondo, ithuthukisa inkumbulo, futhi ithuthukise ukusebenza.

4. Option: amapentshisi azokusiza ucabange

Okuqukethwe kwekhalori - 499 kcal

I-salmon ebilisiwe - 200 g

Ukholifulawa obilisiwe - 200 g

Isinkwa se-Rye - 50 g

Amapentshisi amasha - 200 g

Yini okuhle?

Amapentshisi aqukethe insimbi eningi, ingxenye eyinhloko yegazi. Amapentshisi ambalwa okudla kwasemini azoqinisa imithambo yegazi, athuthukise ukusebenza kobuchopho. Ukholifulawa ucebile ngamaprotheni, amavithamini namaminerali. Ikakhulukazi ewusizo kubantu abaphethwe isifo sofuba. I-Omega-3 fatty acids, eningi ezinhlobonhlobo zezinhlanzi ezibomvu, iwusizo ekuvimbeleni isifo sokuqina kwemithambo yegazi.

Okuqukethwe kwekhalori - 633 kcal

I-Cauliflower casserole ne-cottage shizi noshizi - 250 g

Itiye elihlaza - 200 g

Iresiphi ye-Casserole

Izithako: i-cauliflower - 200 g, i-cottage shizi 5% - 100 g, amaqanda ama-2, ushizi oqinile - 50 g, ukhilimu omuncu - 10%.

Ubilise ukholifulawa emanzini anosawoti kuze kube uhhafu uphekwe. Engeza i-cottage shizi, amaqanda, usawoti. Xuba kahle. Faka esitsheni esigcotshwe ngamafutha. Gcoba yonke into phezulu ngokhilimu omuncu bese ugaya ushizi ogayiwe. Bhaka imizuzu engu-20.

Yini okuhle?

Ushizi ungumthombo ongenakushintshwa wamaprotheni, i-calcium ne-potassium. Izipuni ezimbalwa zokhilimu omuncu ekuseni zizonikeza amandla futhi zinikeze umzimba ngama-microelements adingekayo namavithamini. Ukhilimu omuncu unomphumela omuhle emsebenzini wokuzala, uthuthukisa amazinga e-hormonal. Ngendlela, ukuze ululame ngemva kosuku olunzima emsebenzini, udle nje isipuni sikakhilimu omuncu noju, kuzokwenza ngcono isimo sakho sengqondo.

Yini enye okudingeka uyenze?

Umuntu ovamile ushisa ama-calories angu-2000-2500 ngosuku, ngakho-ke unganciki kumaswidi, ufulawa nokudla okusheshayo (lokhu ukudla okunekhalori ephezulu kakhulu).

Njengamafutha emifino, kungcono ukusebenzisa uwoyela we-sunflower noma, kangcono, umnqumo ucindezelwe, ungahlanjululwa (uvele ubeke phezu kwe-hood, ngoba uma usebenzisa amafutha anjalo ekuthoseni, iphunga linzima ukunyamalala).

Kutuswa ukuthi uthenge isinkwa esingenamvubelo kuphela, akunandaba ukuthi umgomo wakho uwukwehlisa isisindo noma cha. Imvubelo inomthelela ekuthuthukisweni kwezitshalo ezingosomathuba, zingadala ukukhula kwesikhunta, ikakhulukazi i-candida. Futhi, ukukhula kwezitshalo ezingosomathuba kucindezela ukungatheleleki kwethu.

Kungcono ukuphuza amanzi, i-compote nezinye iziphuzo cishe isigamu sehora ngemuva kokudla, njengoba lokhu kunciphisa ijusi yesisu (kunciphisa ukugxila kwayo) futhi kuphazamise ukugaya.