Chinsinsi otsika-kalori chakudya ndi umboni wa zopatsa mphamvu. Zokoma otsika-kalori chakudya kuwonda

The anthu ambiri amakonda chakudya atsimikize ndi ndiwo zochuluka mchere zokoma. Ndipo si aliyense amene angalimbane ndi zakudya zokoma, ngakhale ngati muli zambiri zopatsa mphamvu. Izi zakudya nthaŵi zambiri zimathandiza kuti kunenepa. Msinkhu, njira kagayidwe kachakudya zinthu mochedwa, koma ndi chizolowezi wochuluka ndi zakudya zosapatsa thanzi chikhalire. Ndi kunenepa akubwera matenda osiyanasiyana, ndipo nthawi imeneyi munthu afuna kuchitapo kanthu kwakukulu - kukhala pa zakudya osasinthika zikuchepa akukana chakudya, zimatipatsa kusanza ndi zina zotero ..

njira zimenezi kokha kukulitsa nkhaniyo. No kadyedwe olongosoka konse amalangiza kukana kwathunthu kwa chakudya. Kuonda akhoza kukhala chokoma ndi wathanzi, kudya zakudya zokoma ndi ndiwo zochuluka mchere kuwala, pamene kutsogolera moyo yogwira. Chinsinsi Izi zidzathandiza otsika-kalori chakudya ndi zopatsa mphamvu chosonyeza - ndi njira kudya bwino, sadya chakudya owonjezera ndi mafuta.

Kenako, ife kufotokoza mwatsatanetsatane chakudya meatless kwa kuonda. Konzekerani ndi kukhala osamala ndi chikondi, otsika-kalori chakudya (ndi umboni wa zopatsa mphamvu) tichotse njala ndi nkhawa ndipo mofulumira adzaze inu ndi zakudya. Chofunika - chakudya pa nthawi lidzakhala chizolowezi ndi Mupitako moyo.

Mothandizidwa menyu ntchito, mukhoza kuonda kenako kulisunga pansi ziyang'aniridwe. Tikupereka otsika-kalori chakudya Chinsinsi mbiri zikusonyeza zopatsa mphamvu. Zakudya otsika mu chakudya ndi mafuta, ndithudi, kusiyanitsa gome lanu zakudya.

Buckwheat mkaka phala

Akatswiri mwamphamvu amalangiza tsiku kadzutsa kudya oatmeal. Ena adzati kuti Tirigu ndi wapamwamba kwambiri mu zopatsa mphamvu. Izi si choncho. A mbali yaing'ono phala popanda shuga ndi zouma zipatso ndi uchi mphamvu inu ndi ndi zotsatira zabwino pa dongosolo m'mimba. Onse hudeyuschego amalangiza kuyambira m'mawa chakudya ali ndi buckwheat, yophika mu mkaka wopanda mafuta. An zina chisokonezo amakhala mapira. zosakaniza:

• magalamu zana la buckwheat;
• zosakwana galasi la mkaka, zikhoza kuchepetsedwa ndi madzi;
• grated tchizi 45% mafuta.

Sambani rump ndi kutumiza chithupsa pansi madzi. Yophika phala kudzaza tchizi grated. thanzi kwambiri ndi chakudya wokwanitsidwa. Anadya mukufuna kuchepetsa okhutira mafuta, mukhoza madzulo zilowerere balere madzi, ndipo m'mawa kudyedwa ndi uchi. Mu magalamu 100 phala munali 150 okha kcal.

Low-mafuta bowa msuzi

Pa chakudya musaiwale kudya chakudya madzi nthawi zonse. Kuwala soups kupereka yaitali machulukitsidwe thupi ndi kukhala ndi zotsatira zabwino pa mundawo matumbo. Maphikidwe otsika-kalori chakudya, m'malo soups ndi borscht, monga masamba atsopano, bowa ndi nyama Taphunzira (nkhuku, kalulu, nutria, nyama yamwana wang'ombe).

zigawo zikuluzikulu:

• bowa zouma (50 g);
• mbatata awiri;
• ang'ono karoti ndi anyezi;
• clove wa adyo;
• kulawa mchere ndi tsabola wakuda;
• Inu mukhoza kuwonjezera zitsamba kwa mtundu.

Bowa zilowerere kwa maola awiri madzi ozizira, kenako yophika (osati kuthira madzi), kuponyedwa mu colander ndi muzimutsuka. Kabati kaloti, anyezi kagawo. Masamba bulauni mu masamba mafuta, kuwonjezera kulemera kwa bowa ndi.

Peel mbatata, kudula mutizidutswa tating'ono 4 ndi chithupsa. Ndiye wosweka mu puree ndi kuwonjezera bowa msuzi. Limawonjezera zazharku, adyo, masamba ndi zonunkhira. magalamu 100 msuzi kwa 92 kcal.

makhalidwe abwino kwambiri ndi otsika-kalori mbale. Maphikidwe ndi zopatsa mphamvu kudzakuthandizani msanga kuwerengera phindu mphamvu patsiku. Ndi yabwino, makamaka kwa anthu amene ayenera mosalekeza kuyan'ana dongosolo magetsi.

braised nyama yamwana wang'ombe

Maphikidwe otsika-kalori chakudya (ndi zithunzi) zosiyanasiyana. Kukonzekera mbale ngati musale Taphunzira. Pankhaniyi, tiyenera otsika-mafuta ng'ombe, pafupi theka la kilo. Komanso imakhala ndi zitsamba: timbewu tonunkhira, zitsamba thyme, masamba Basil magalamu mazana awiri anyezi, tsabola wakuda, mchere ndi vinyo wofiira (magalamu zana).

Dulani nyama mu tiziduswa tating'ono ting'ono, mu saucepan, kutsanulira madzi ndi kuvala moto mphodza. Anakonza kwa ola limodzi. Pamene ng'ombe ndi wachifundo, kuwonjezera kwa iwo zonunkhira zonse ndi masamba, kusiya kwa ofooka kwa mphindi 10. Ndiye kutsanulira vinyo. Kutumikira ndi mpunga yophika ndi saladi atsopano. 100 ga ng'ombe mphodza munali 140 okha kcal.

Casserole wa biringanya ndi zukini

Mmodzi wa zakudya zambiri zokoma ndi Chofunika kwambiri, wathanzi ndi masamba casserole. Mwina aziwapatsa monga chakudya cha polojekitiyo ndi monga sitata a.

zosakaniza:

• 600 ga biringanya ndi sikwashi;
• theka makapu otsika mafuta wowawasa kirimu;
• dzira;
• mchere, tsabola.

Chotsani sinenkie wosendedwa, kudulidwa awiri ndi theka la ora zilowerere m'madzi ozizira kuchotsa kuwawa. Kenako masamba kusema yopyapyala woonda ndi zukini.

Dzola mafuta ndi kuphika mbale ndi masamba mafuta nachiyika malaya masamba, akakwera iwo. Kuwaza pamwamba ndi mafuta ndi kulitumiza ilo mu uvuni kwa mphindi 15.

Kamodzi mankhwala ndi browned, kuchotsa poto ndi kutsanulira wowawasa kirimu ndi dzira osakaniza. N'zosavuta kwa dzira, mchere ndi wowawasa kirimu. Onse zigawo zikuluzikulu kukwapulidwa ndi chosakanizira a. Kuphika kwa mphindi 10. Per 100 ga nkhani chakudya cha 100-120 kcal.

Mchere - mabulosi omwera

Ndipo tsopano ife asangalale ofewa wokoma mafuta opopera. Chinsinsi cha chakudya otsika-kalori ndi umboni wa zopatsa mphamvu sadzakhala asamadye kwambiri. Makamaka slimming pofotokoza chipangizo zosinthika mabulosi mchere kuti imakhala ndi galasi otsika-mafuta yogurt (chakale shuga), zipatso mazira - chophatikiza (raspberries, currants, strawberries). M'chaka angagwiritsidwe ntchito mwatsopano. Pamafunika pang'ono mkaka 1% mafuta - 0,5 galasi.

Imakonza malo omwera mwamsanga ndipo mosavuta. Kumiza zinthu zonse mu blender kapena chosakanizira, ndi kumamusokoneza. Onse mafuta opopera zokoma wokonzeka. Pamaso ntchito, Mpofunika kuti amaundana. kutumikira limodzi (magalamu mazana awiri) lili zopatsa mphamvu 170.

cholemba

Akufuna otsika-kalori chakudya Chinsinsi zikusonyeza zopatsa mphamvu kudzakuthandizani n'kudziphatika kwa zakudya ndi konse asamadye kwambiri. Zosankha pamwamba, tikuona kuti zakudya n'zosavuta kukonzekera ndi chokoma kwambiri. Musaiwale za saladi masamba, nsomba yophika, nyemba ndi mkaka. Kuchepetsa mu zopatsa mphamvu, kukhalabe phindu ndi khalidwe la chakudya, kuphika iwo steamed, mphodza, kuphika ndi kuphika.