Iresiphi yokutya ephantsi osidingayo inkcazo calories. izidlo ezisezantsi-osidingayo emnandi ukunciphisa umzimba

Uninzi lwabantu bakhetha ngezidlo ekucebiseni kunye dessert emnandi. Kwaye asinguye wonke unako ukumelana izitya okumnandi, nokuba ziqulathe ezininzi calories. Ezi kutya efanayo badla negalelo inzuzo ubunzima. Nge ubudala, iinkqubo yokucolwa sele kuhlile noko, kodwa umkhwa ukutya olunamafutha kunye junk ihleli. Inzuzo ubunzima iza zizifo ezahlukahlukeneyo, yaye lo mzuzu umntu ugqiba ukuba athathe inyathelo olukhulu - ahlale ukutya engqongqo, kabukhali uyala ukuthatha ukutya, esasibangela ukugabha njalo njalo ..

iindlela ezinjalo kuphakamise kuphela meko. Akukho nutritionist sane ze ucebise uyalahlwa ngokupheleleyo ukutya. ubunzima ukulahlekelwa kunokuba okunencasa kunye nempilo, esidla izitya emnandi kunye dessert ukukhanya, ngelixa ehamba yokuphila asebenzayo. Le ndlela iza kunceda izidlo ezisezantsi-osidingayo kunye calories ebonisa - yindlela enkulu ukutya kakuhle, abukukudla carbohydrate ezongezelelekileyo kunye namafutha.

Emva koko, siya ukuchaza ngokweenkcukacha izidlo meatless ukuncipha. Izimasekile ngononophelo olukhulu kunye nothando, ukutya ephantsi-osidingayo (inkcazo calories) balahle yindlala kunye ntshikilelo rhoqo, kwaye ngokukhawuleza ndikuzalisileyo nezondlo. Eyona nto ibalulekileyo - eli ukutya ethubeni iya kuba lo mkhuba kwaye luzakukhapha kwakho ubomi.

Ngoncedo lwe menu lula, ungaphulukana ubunzima aze ayigcine phantsi kolawulo olungqongqo. Sinikezela ephantsi-osidingayo irekhodi izidlo iresipi ebonisa calories. Foods eliphantsi iicarbohydrate kunye namafutha, Kakade ke, diversify itafile yakho zokutya.

Buckwheat isidudu ubisi

Ochwepheshe ngamandla imihla sakusasa adle oatmeal. Abanye bathi ukuba ukudla okuziinkozo ziphezulu kakhulu calories. Oku akunjalo. Inxalenye encinane na isidudu ngaphandle iswekile kunye iziqhamo ezomisiweyo nobusi lingakunika yaye nempembelelo entle kwinkqubo yokwetyisa. Zonke hudeyuschego sincoma ukuqala isidlo kokusa kunye buckwheat, yaphekwa ngobisi esezantsi-fat. Elinye kule zithe saa kuba amazimba. izithako:

• nekhulu iigrem buckwheat;
• ngaphantsi kancinane nje iglasi yobisi, nokuba exutywe ngamanzi;
• ya sisi 45% ngamanqatha.

Hlamba ezintsuleni uthumele uphekele phantsi kwamanzi abalekayo. Gadudu ebilisiweyo ukuze sifunxe itshizi ya. nesondlo kakhulu kunye nesidlo sakusasa nobanelisayo. Adla ufuna ukunciphisa isiqulatho ngamanqatha, unako ngokuhlwa bathele nerhasi emanzini, yaye kusasa ziphele nge nobusi. Ngowe-100 grams ipapa ekulo kcal 150 kuphela.

Elisezantsi fat-mushroom umhluzi

Ngexesha lokudla musa ukulibala ukuba utye ukutya ulwelo rhoqo. isuphu Light zinika ixesha elide Ukwanda lomzimba kuba nempembelelo entle iphecana emathunjini. Recipes izidlo ephantsi-osidingayo, kunokuba isuphu borscht, iquka imifino, amakhowa kunye nenyama ezinqinileyo (chicken, umvundla, nutria, yemvu).

amacandelo:

• amakhowa omile (50 g);
• iitapile ezimbini;
• iikherothi encinane netswele;
• clove begalikhi;
• ukungcamla ityuwa nepepile emnyama;
• Ungadibanisa imifuno kumbala.

Awafanele ukuba bathele iiyure ezimbini emanzini abandayo, uze wayipheka (hayi ugalele amanzi), uphose colander uze pula. iminqathe nothango lwaso, yetswele isilayi. Imifuno esintsundu e-oli yemifuno, ukongeza ubunzima makhowa.

Chuba iitapile, iziqwenga 4 uphekele. Emva koko bamoya ibe okubizwa uwadibanise mushroom umhluzi. Yongeza zazharku, ikonofile, imifuno kunye nobulawu. 100 grams ye isuphu for 92 kcal.

iimpawu ezigqwesileyo kufuneka ephantsi-osidingayo izitya. Zokupheka calories kuya kukunceda ngokukhawuleza ukubala ixabiso amandla ngosuku. Kuyinto elula kakhulu, ingakumbi abantu abafuna ukubeka esweni rhoqo kwinkqubo yonikezelo amandla.

yemvu braised

Recipes izidlo ephantsi-osidingayo (photos) zahlukene. Ukulungiselela izitya ezifana nokuba kudliwe ezinqinileyo. Kulo mzekelo, kufuneka sibe yenkomo esezantsi-amanqatha, malunga nesiqingatha Kilo. Kwakhona, le nto ndiyibhalayo imifuno: zetyeleba imifuno ayo, amagqabi nebheyizile, bengamakhulu amabini iigrem itswele, ipepile emnyama, a netyuwa encinane kunye newayini elibomvu (ikhulu grams).

Sika inyama ibe ngamaqhekeza amancinci, epanini, ugalele amanzi babeka phezu isityu umlilo. Liqulunqa ukuba iyure malunga. Xa zenyama esisifebe, ongeze kuyo nobulawu bonke kunye nemifuno, shiya ukuba antshwenyile imizuzu eli-10. Ugalele iwayini. Mkhonzeni nerayisi ebilisiweyo kunye isaladi fresh. 100 g yokupheka yenkomo eziqulathwe kcal 140 kuphela.

Casserole of seqanda kunye zucchini

Enye izidlo ezininzi okumnandi kwaye okona kubalulekileyo, abaphile a casserole yemifuno. Kusenokwenzeka ukuba kubonelelwa njengoko izidlo eziphambili kwaye starter.

izithako:

• 600 g seqanda squash;
• iikomityi isiqingatha ephantsi-fat cream ezimuncu;
• iqanda;
• ityuwa, ipepile.

sinenkie Clear atyabukile, kubini kunye nesiqingatha seyure hlala ngamanzi abandayo ukususa ngobukrakra. Emva koko imifuno isikwe ezisicaba obhityileyo kunye zucchini.

Bagcobe esityeni yokubhaka ngeoli yemifuno alidyobhe iingubo imifuno, ngelinye ixesha phakathi kwabo. Afefe phezulu ngeoli kwaye uyithumele kwi-oveni ukuba imizuzu eli-15.

Xa weemveliso browned, susa ipani baluphose cream neqanda umxube ezimuncu. Kulula kakhulu iqanda, ityuwa kunye cream ezimuncu. Onke amacandelo abangelwa nge lokuxhuba. Ukupheka imizuzu eli-10. Per 100 g ye-akhawunti ukutya 100-120 kcal.

Dessert - berry cocktail

Kwaye ngoku siya kumkholisa ngokwabo ithenda mnandi mousse. Iresiphi yokutya ephantsi osidingayo kunye ebonisa calories akayi nditye. Ngokukodwa ekunciphiseni zichaza ephucukileyo dessert lobeko berry entlantlu iglasi iyogurt ephantsi-amafutha (iswekile classical), amaqunube engumkhenkce - nditsho ezicaweni (rasberries, currants, amaqunube). Ehlotyeni ingasetyenziswa entsha. Kufuneka encinane ubisi-1% ezityebileyo - 0.5 negilasi.

Ilungiselela cocktail ngokukhawuleza nangokulula. Zifake zonke iimveliso kwi blender okanye sokuxuba, kunye kokuphazamiseka. Zonke mousse esimnandi ukulungele. Ngaphambi kokuba ukusetyenziswa, sicebisa ukuba ngumkhenkce. Enye okhonzayo (amakhulu amabini grams) iqulethe 170 calories.

phawula

Ocetywayo izidlo ephantsi-osidingayo iresiphi ebonisa calories kuya kukunceda unamathele ukutya yaye andizange nditye. Kwezi iinketho ngasentla, sibona indlela ezi kutya lula ukulungisa kwaye kakhulu okumnandi. Musa ukulibala malunga salads yemifuno, intlanzi ebilisiweyo, iimbotyi kunye neemveliso zobisi. Ukunciphisa e kilojoules ukuze igcine luncedo kunye nomgangatho ukutya, ukupheka kubo iyabiliswa, nasentweni ephekiweyo, ukupheka upheke.