Izitya zekhalori eziphantsi kakhulu zokulahlekelwa kwesisindo akuzona iiladi ezilula kunye nokugqoka ijazi. Eli candelo lingaquka iisobho, kunye namasaladi, kunye neshushu, kunye nezinye iindidi zokutya. Ungakulibali ukuba nakwii-khalori eziphantsi, apho ezininzi i- carbohydrates , kungcono ukuhamba kwisiqingatha sokuqala sosuku, kwaye emva kwemini, ukhethe ukukhetha kwiiprotheni kunye nemifuno.
Ukupheka kwiitya eziphantsi kakhulu zeekhalori
Cinga iindlela zokupheka zitya eziphantsi kwekhalori, kwaye ngexesha elifanayo zifanelekile ukutya kwansuku zonke kunye nemenyu yokuzonwabisa.
Isaladi kunye ne-shrimps (55 kcal nge-100 g)
Izithako:
- i-shrimp - 200 g;
- i-tomato - 1 pc.;
- Ipepper yaseBulgaria - ii-0.5 pcs.;
- ikhukhamba - 0.5 ii-pcs.;
- i-anyanisi - 0.5 ii-pcs;
- ijusi lemon - 1 tbsp. l.;
- ioli yeoliva - 1 tsp.
- ityuwa, pepper - ukunambitha.
Ukulungiselela
Ngemizuzu engama-3, ubilise i-shrimp, i-peel uze ufefe nge juisi. Hlaba imifuno ngokukhetha kwakho. Zonke izakhi zihamba, i-saladi iyahlanjululwa kunye namakhambi kunye nenkathi nge-sauce yejisi lemon, i-oyile, ityuwa kunye nopele.
I-snack yemifuno kunye nama-mushroom (70 kcal nge 100 g)
Izithako:
- i-courgette - 200 g;
- isitshalo seqanda - 200 g;
- pepper sweet - 1 pc.;
- amaqanda amathanga - 50 g;
- lemon - 0.5 ii-pcs.;
- ioli yomnquma - 30 g;
- ityuwa, pepper, imifino - ukunambitha.
Ukulungiselela
I-Pepper yinqumle ibe yinqumle, i-aubergines kunye ne-zucchini - isangqa 1-1.5 cm ubukhulu. Yenza imifuno kwi-sauce yeoli yeoli, i-juice, i-pepper kunye netyuwa imitha engama-30-40, uze ubhaka ehovini imizuzu engama-20 ukuya kwe-30. Imifuno ekhethiweyo ifakwe kwisitya, ehamba phakathi kwabo, ihombise isidlo ngamakhowa kunye nemifuno, ifefe i-remains of marinade. Isitya esingaphantsi se-calori yokulahleka kwesisindo singaba isidlo esilungileyo okanye isidlo sangasese siye kwenyama, inkukhu okanye intlanzi.
Iitya ezisezantsi zeekhalori ezitshisa izitya zokulahlekelwa kwesisindo kunye nokubonakaliswa kweekhalori
Nabani na onokukwazi ukulungiselela ukulungiswa kwezitya eziphantsi kweekhalori zokulahleka kwesisindo ngexesha elifutshane kakhulu. Imfihlelo yabo eyintloko kukusetyenziswa kweemveliso kunye nomxholo we-fat fat, ukukhishwa kwee-sauces zoshishino, ukusetyenziswa okusebenzayo kwemifuno.
I-zucchini ephosiweyo (75 kcal)
Izithako:
- zucchini - 500 g;
- Inkomo yenkomo yenkomo okanye yomhlaba - 250 g;
- i-tomato - 1 pc.;
- anyanisi - 1 pc.;
- izaqathe - i-1 piece;
- igalikhi - ii-cloves 2;
- lemon - 0.5 ii-pcs.;
- ioli yomnquma - 30 g;
- ityuwa, pepper, imifino - ukunambitha.
Ukulungiselela
Lungiselela i-forcemeat kwenyama, anyanisi, izaqathe, utamatisi kunye negalikhi, pepper kunye netyuwa. I-Squash ihlanjululwa ukusuka kwesikhumba esiqhekezayo, sinqumle kwiibonda kunye nobukhulu be-1.5 cm, ukuba kuyimfuneko, susa umnqweno. Kwindawo nganye yendilinga "i-buns" yenyama enqabileyo, yiphatha kancane kwaye uyibeke kwi-tray yokubhaka, igutywe ngeoli. Phalaza amanzi amancinane kwi-tray yokubhaka, ukuze ifihle i- curgettes phakathi. Beka ipeni kwihovini uze ubhake imizuzu engama-30 ukuya kwimizuzu engama-40 kwiqondo lokushisa kwama-degrees ama-200.
I-Pollock, ebhakawe nge-anyanisi (75 kcal nge 100 g)
Izithako:
- izibophelelo ze-pollock - 500 g;
- anyanisi - 1 pc.;
- ukhilimu omuncu 10% - iipunipoli ezi-5;
- ityuwa, pepper - ukunambitha.
Ukulungiselela
Iiplitsti zepoliti zihlanjululwa, zigalelwe izahlulo, zigubungele ityuwa kunye neziqholo kwaye zifake kwisitya sokuhlwaya. Phezulu i-anyanisi kunye neemicircle kunye ne-ukhilimu omuncu. Bhaka imizuzu engama-30. Le ntlanzi yindlela efanelekileyo yokutya okanye isidlo sasemini.
Ukukhetha imenyu yokupheka imenyu yeekhalori eziphantsi kwexabiso lokulahlekelwa kwesisindo, awukwazi nje ukutshintsha ukutya ngaphandle kokulimaza kumfanekiso, kodwa ugweme ukuphazamiseka okuvame ukukhwabanisa abo bafuna ukunciphisa umzimba ngesidlo esincinci nesincinci. Ukutya ngokufanelekileyo kungekudala, kodwa rhoqo, ukuphumeza iziphumo kuya kuhamba ngokukhawuleza.