Umxholo we-caloric yimalini yamandla enokufumana umzimba ngokutya. Ngokuqhelekileyo kukholelwa ukuba ukutya okuphantsi kweekhalori kunomlinganiselo ongaphantsi kwe-100 kcal nge-100 g.
Ukukhupha ama-pounds angaphezulu kwaye ungenzi nzakalo kwimpilo, imenyu yemihla ngemihla ifanele ifake ukutya, umxholo wekhalori ophakathi kwe-30 ukuya kwi-100 kcal nge-100 g. Qiniseka ukuqwalasela oku xa ukhetha ukutya kokutya kwakho.
Ixabiso lamandla lokutya lixhomekeke kwi-chemical composition, isixa samafutha kunye nama-carbohydrate alula. Iyanciphisa umxholo wekhalori wamanzi kunye nefiber. Phakathi kokutya onokukufumanisa umkhiqizo ophantsi kweekhalori kwihlabathi-i-lettuce amaqabunga, aqukethe i-kcal ezili-11 kuphela nge-100 g. Wonke umntu uyazi ukuba amanzi ahlambulukileyo akanalo iikhalori, kodwa kuphela ayiyi kuzaliswa.
Ukutya okuncedo kakhulu kunye ne-calori ephantsi
Olu hlobo, eqinisweni lukhokelwa yimifuno kunye neziqhamo ezintsha, njengoko zinika umzimba ngeivithamini ezifunekayo, i-microelements, iifiber zokutya kunye nezinye izinto ezincedo. Ngokomzekelo, uluhlu lwemveliso engekho kuphela ikhalori ephantsi, kodwa kunceda ukulwa nokuguga kwangaphambili, kubandakanya: igromegranate, iklabishi ebomvu kunye ne-broccoli, imifino, i-anyanisi ebomvu, iidiliya ezibomvu, utamatisi, njl.
Ukuze ususe umbane ogqithiseleyo emzimbeni, faka kwimenyu yakho yemihla ngemihla loo mveliso: isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba kunye nemifino.
Ukwandisa izinga lokunciphisa umzimba kunye nokwanelisa indlala ixesha elide kunconywa ukuba kusebenzise: iklabishi, i-mushroom, ama-herbs, amajikijolo, izithelo ze-citrus, iipinaple kunye nama-apula aluhlaza.
Ukutya okuphantsi kweekhalori ezona niselo
Ukutya kuxhomekeke kwisixa seprotheni ephezulu ecocekileyo, kodwa ukutya okunjalo akunakulungelekanga kwaye kungathandabuzeki. Ngoko ke, ngenxa yokulungiswa kwayo, kucetyiswa ukuba kusetyenziswe imifuno, i-seasonings, amajikijolo, izithelo kunye nemifuno.
Imveliso equlethe phakathi kwe-60 ne-120 kcal:
- Iimveliso zerhasi ezincinci, ezingekho izithako;
- inyama yeenkukhu ezimhlophe;
- imifuno eluhlaza kunye neziqhamo;
- iintlanzi zezilwanyana zasemanzini kunye nonfish.
Zikhethe ngokutya okuyisiseko. Bandisa izinga lokunciphisa umzimba, kwaye banciphisa isantya kwigazi.
Ukutya kwekhalori ephantsi kakhulu ekulahlekeni kwesisindo
Izitya kunye nokutya okuhlula ukutya, kodwa akuchaphazeli umzobo:
- Isaladi ehlaza . Isitya, esilungiselelwe kwimifuno eluhlaza, siya kunika umzimba amandla. Ukongezelela, iya kuba neivithamini ezininzi kunye neemaminerali ezifunekayo ukugaya ukutya kunye nokusebenza ngokuqhelekileyo kwenkqubo yokutya, kwaye kungekhona kuphela. Ukuze uphumelele, ungasebenzisa ijisi lemon okanye i yogurt yendalo.
- Oatmeal . Lo ngumthombo obalaseleyo wee-carbohydrates, eziya kukuvumela ukuba ulungele umlinganiselo wakho, ufanelekile ngokutya kwasekuseni. Ukujongana neentlobo, sebenzisa izithelo , amajikijolo okanye i-sinamoni.
- Icolethi yemvelo yendalo . I-dessert kuphela enokudliwa ngokumodareyitha xa ulahlekelwa isisindo. Kodwa kunjalo iqukethe iswekile, ngoko ivumelekile imihla ngemihla, akukho ngaphaya kwama-50 g.
- Pepper ebomvu . Le mveliso ingasetyenziselwa ukwenza i-saladi okanye njenge-snacks ehlukeneyo ukuze ilahlwe indlala. Iqukethe ama-antioxidants kunye namavithamini, okuya kuphucula imeko yesikhumba.
- I-avovoc . Namhlanje esi siqhamo sisetyenziselwa ukwenza i-dessert nama saladi. Kwakhona ine-fiber kunye nempilo enempilo, eya kuba nefuthe elihle kumfanekiso. Kwakhona i-avocados iya kuphucula imeko yesikhumba kwaye iyanciphise izinga le-cholesterol egazini.
Ukugqithisa ama-pounds angaphezulu kwaye ugcine ubunzima kwimeko eqhelekileyo, kuyacetyiswa ukuba ezi zinto zifakwe ekudleni.
