Pogulitsira zakudya zothandiza malangizo ndi njira

Full kadzutsa - uziyenda wabwinobwino wa chikole thupi tsiku lonse. Koma ambiri alibe nthawi kudya kadzutsa chifukwa cha ntchito zolimba kuti zikuwononga zimakhudza ndondomeko ntchito: m'mimba akuyamba phokoso, ndi maganizo njala imapangitsa chakudya chosamanga. Akamwe zoziziritsa kukhosi, wathanzi ndi chokoma - izi ndi zimene angapulumuke kwa zakudya m'thupi kuntchito. M'munsimu muli zakudya mipanda yolimba kwambiri ndi mavitamini ndi mchere zomwe zingagwiritsidwe ntchito ngati akamwe zoziziritsa kukhosi popanda kudandaula kuti maonekedwe a thupi owonjezera.

Kodi mtundu wa chakudya sayenera kugwiritsidwa ntchito monga akamwe zoziziritsa kukhosi

Crisps, n'kuwaika m'mabanzi, hotdogs, shawarma ndi burgers - ankaona zoipa chakudya chimene chimayambitsa kunenepa ndi matenda. Iwo ali yambiri mafuta ndi chakudya, amene alowa m'thupi, chifukwa njira ya maselo mafuta, lomwe kenako amachititsa kunenepa kwambiri, mtima ndi matenda mtima.

zokhwasula-khwasula zothandiza pa ntchito ayenera:

• Kulimbikitsa chimbudzi yachibadwa.
• Mlandu mphamvu anthu kwa tsiku lonse.
• Kuti njala.
• Kukhala otsika-kalori.

Sikuti kuti palibe chilichonse mafuta snacking ndi chakudya, mmene kokha - ayenera kukhala zolondola.

kanyumba tchizi

Izi thovu mkaka mankhwala - wathanzi, zokoma akamwe zoziziritsa kukhosi. Amakhala ndi mapuloteni casein, mwamsanga odzipereka ndi thupi. Kashiamu ali curd, ndi zotsatira opindulitsa pa minofu fupa, kulimbitsa ndi kudyetsa iwo.

Chifukwa chakuti mu kanyumba tchizi munali mafuta a nyama, amaona mankhwala thanzi. Musaphwanye kugula kanyumba tchizi, tchizi Anabweretsa - kawirikawiri iwo zothandiza, mafuta zolondola mkaka m'malo mwa otsika khalidwe masamba (kanjedza, rapeseed mafuta), kuchititsa kudzimbidwa.

Undershot, zothandiza ndi thanzi zingaphatikizepo curd osakaniza ndi ndiwo zamasamba, zipatso kapena zitsamba. Milingo magalamu 100 a mafuta kanyumba tchizi 230-240 kcal.

mkate

crispbreads zokoma ndi wabwino kwambiri njira kuti mkate ndi crackers. Kalori ali pafupifupi chimodzimodzi ngati chakudya, koma ndi zambiri zothandiza kwambiri. Mwamsanga njala wanu, sikukuvulaza thanzi, kuthandiza mkate. Zothandiza akamwe zoziziritsa kukhosi n'zokayikitsa popanda mankhwala, amene wapangidwa ndi CHIKWANGWANI zakudya, amino zidulo, CHIKWANGWANI, mavitamini ndi mchere.

Posankha mikate, muyenera kuganizira phukusi, monga ena opanga mu matchalitchi amene amati ndi mankhwala othandiza kaŵirikaŵiri amagulitsidwa crackers yokazinga, molemera flavored ndi zonunkhira ndi mchere; kutetezera. Mikate zothandiza kwambiri:

• Multizernovye (calorie - 300-350 kcal pa magalamu 100).
• Tirigu ndi buckwheat (250-280 kcal pa magalamu 100).
• yambewu lonse (280 kcal pa magalamu 100).

Ngati alipo zikuchokera ufa mikate, yisiti batala kapena margarine, ndiye kugula ngati mankhwala sikuthandiza, chifukwa ntchito mu chakudya Sindizakubweretsanso chabwino chilichonse.

muesli

Akamwe zoziziritsa kukhosi, wathanzi ndi thanzi - chisakanizo cha mtedza, dzinthu ndi zipatso zouma. Muesli kudzazika ndi madzi mbalambanda, mkaka, kefir, yogurt, madzi kuchokera mankhwala si amakhala oipa. Quality dzinthu ali lonse mbewu, ena mitundu ya mtedza, ndi zipatso zouma.

Dziwani kuti zokhwasula-khwasula opindulitsa kuonda sayenera anapeka mbewu monga chimanga ndi mkulu shuga wokhutira (mankhwala ndi uchi mtedza Khoma). Komanso osavomerezeka ntchito monga kudzazidwa reconstituted madzi, kirimu wolemera ndi wowawasa kirimu. Wapakati calorific 100 ga - 360 kcal.

kefir

mankhwala wina mkaka, ayi wolephera curd lapansi. Ntchito yogurt amathandiza kuthetsa poizoni m'thupi, kulimbitsa mpanda chotengera. Kumwa kuyeretsa matumbo, ali wofatsa zotsatira mankhwala ofewetsa tuvi tolimba, kwambiri zikusokoneza kudya.

Kalori 100 ga yogurt amadalira pa wokhutira mafuta:

• 1 ndi 1.5% - kuchokera 40 45 kcal.
• Low mafuta - 30 zopatsa mphamvu.
• Amamwa yogurt - 60 70 kcal.
• 2 ndi 2.5% - 50 kuti 55 kcal.
• 3.2% - 56 kcal.

Malinga Mlengi ndi feedstock calorie mankhwala zingasiyane.

mankhwala zothandiza kuti akamwe zoziziritsa kukhosi ndi: zipatso ndi zipatso zouma

Anthu kuonera kulemera, akatswiri amavomereza kudya zipatso ndi zipatso, komanso zipatso zouma. Njirazi ndi monga:

• Nkhuyu (56 kcal / 100 g). Iwo amathandiza kulimbana kunenepa, kumawonjezera ntchito kuteteza thupi.
• Maapulo (52 kcal / 100 g). Zipatso wolemera CHIKWANGWANI, amene bwino chimbudzi ndi mavitamini ndi organic zidulo.
• Nthochi (89 kcal / 100 g). Nthochi gwero la chakudya cha minofu muli 20% ya lamulo tsiku mavitamini a gulu B, ndi vitamini C.
• Pineapples (50 kcal / 100 g). Lili chinthu bromelain amalimbikitsa mayamwidwe mofulumira mapuloteni.
• Kuraga (241 kcal / 100 g). Ngakhale calorie mkulu, apricots zouma zothandiza zipatso zouma. Ndi bwino ntchito kwa anthu odwala matenda a shuga. Zinthu m'gulu kapangidwe kake, atachotsedwa thupi la mafuta owonjezera, amene bwino ntchito kwa ziwiya mtima ndi magazi.
• Cherry (50 kcal / 100 g). Kudya zipatso limakhazikitsa matumbo.
• Blackcurrant (56 kcal / 100 g). Black zipatso vitamini C, currants ntchito monga pogulitsira zakudya timapitiriza chitetezo chokwanira.

Mitundu zothandiza snacking akhoza zosiyanasiyana monga anakhumba akhoza pamodzi zipatso mwatsopano ndi zipatso ndi zouma. Mtedza ananenanso mu zipatso saladi kulola njala mofulumira.

masamba

Mwatsopano masamba nyengo, onse monga mbale kapena tingati saladi, wangwiro kwa snacking. Ali ndi otsika zili calorie, ali olemera CHIKWANGWANI ndi mavitamini. Wamba munthu menyu ayenera monga zothandiza masamba zokhwasula-khwasula.

Pakuti kuwonda ndi kusintha umoyo akulimbikitsidwa kugwiritsa ntchito masamba otsatirawa:

• Chilazi (86 kcal / 100 g).
• Burokoli (34 kcal / 100 g).
• White kabichi (25 kcal / 100 g).
• Tomato (18 kcal / 100 g).
• Biringanya (25 kcal / 100 g).
• Nkhaka (16 kcal / 100 g).
• Chikasu (19 kcal / 100 g).
• Chikasu (32 kcal / 100 g).
• Karoti (41 kcal / 100 g).
• Pepper (20 kcal / 100 g).

Pamodzi ndi masamba kungakhale amadyera iliyonse. Parsley, katsabola, cilantro - onse a iwo ali olemera mu antioxidants ndi mavitamini, ntchito zawo bwino khungu, tsitsi, misomali kumakhudza zobwezeretsa pa thupi.

maphikidwe

Mini-chakudya, saladi kuwala ndi mbale otentha n'zosavuta kukonzekera, ali kwenikweni mu nkhani Mphindi. Zothandiza zokhwasula-khwasula, maphikidwe zili m'munsimu, mukhoza kuphika kuntchito pa nthawi yopuma, ndi kunyumba.

Yekha chenjezo - mankhwala ayenera kugwiritsidwa ntchito pokhapokha mwatsopano, mafuta kudzazidwa sangathe zidzawonjezedwa.

Mkate ndi kirimu tchizi

Pakuti yokonza otsika-mafuta zokhwasula-khwasula kanyumba tchizi wosowa lonse mikate tirigu, ndi zitsamba (parsley, chives ndi adyo). Tchizi Kusakaniza ndi amadyera, wokonzeka mix kufalitsa mkate.

Mu Chinsinsi ichi, mungathe kusintha zigawo ndi kuikapo zosakaniza latsopano. Ngati inu kuwonjezera pa kanyumba tchizi tomato akanadulidwa ndi tsabola, ndiye ngakhale tastier akamwe zoziziritsa kukhosi.

Masangweji ndi nkhuku

Akamwe zoziziritsa kukhosi, wathanzi ndi thanzi - sangweji mkate chimanga ndi ndiwo zamasamba ndi yophika nkhuku m'mawere. Nyama ndi bwino kukonzekera pasadakhale asanapite kuntchito. 2 tating'ono ting'ono ya mkate mumaika sliced, kuika angapo magawo a nkhaka, mchere ndi kuwaza ndi zitsamba. Ngati n'koyenera, masangweji akhoza analimbikitsa mu uvuni mayikirowevu.

Quick phala

Oat kapena buckwheat flakes ndi zosavuta kukonza. Wokwanira kutsanulira iwo mu chikho, kutsanulira madzi otentha, ndipo patapita mphindi pang'ono wathunthu wokonzeka chokoma akamwe zoziziritsa kukhosi, kothandiza ndiponso chopatsa thanzi. The phala angathe kuwonjezera zipatso, mtedza ndi zipatso zouma, komanso chidutswa cha batala weniweni.

Musati kugula mmatumba phala chakudya, chifukwa nthawi zambiri kusintha kakomedwe ndi kuwonjezeka alumali moyo iwo kuwonjezera emulsifiers, stabilizers, flavorings ndi colorings.

Saladi "Spring"

Kuti akonze chakudya adzafunika:

• 1 nkhaka.
• Kuzifutsa kabichi - 50 g
• Theka la kaloti lonse (makamaka achinyamata).
• Green anyezi.
• Mafuta chifukwa chovala.
• Salt kulawa.

Nkhaka kusema n'kupanga, kaloti kabati, kusakaniza ndi kabichi onse, yikani anyezi, ndi mafuta pang'ono ndi mchere.

Masangweji ndi nsomba

Pakuti masangweji bwino ntchito nsomba mafuta kulemera nsomba, nsomba kapena mumapezeka nsomba. Nsomba fillets kuvala rye mkate ndi kuika pamwamba pa letesi kapena nkhaka magawo. Quick, chokoma ndi wolemera akamwe zoziziritsa kukhosi ndi wokonzeka.

Paphwando ya yogurt ndi nthochi

Kunyumba ndi ntchito monga pogulitsira zakudya kuwala zingakhale zothandiza kugwiritsa ntchito malo omwera pamaziko a kefir. kumwa ndi losavuta: magawo nthochi anayikidwa mu galasi ndi wosweka ndi blender, onjezerani iwo galasi yogurt otsika-mafuta ndi uzitsine sinamoni. Zonse bwinobwino osokonezeka.

Kuntchito, panthawi yopuma wanu nkhomaliro, mukhoza phatikizani nthochi ndi foloko kapena supuni ndi kusakaniza ndi yogurt. Kugwirizana akukumbutsani yogurt. The omwera Sikuti kuwonjezera shuga - chifukwa kukoma ya nthochi zamkati chakumwa adzakhala pang'ono wokoma.

zipatso saladi

Mukhoza kuphatikiza mtundu uliwonse wa zipatso, onse mwatsopano ndi zouma.

Zouma apricots kusamba ndi finely kuwaza. Apulo peel, kusema n'kupanga ndi kusakaniza ndi apricots zouma, kuwonjezera kaloti grated. Saladi atavala yogurt achilengedwe kapena otsika mafuta wowawasa kirimu.

Awiri akuluakulu nthochi kusema cubes yaing'ono, kuphatikiza ndi nkhuyu akanadulidwa ndi kutsanulira kapu theka la yogurt. Nkhuyu kupereka amakambirana mbale ndi fungo la East.

amamwa granola

Amamwa granola ndi thanzi labwino komanso tastier kuposa sitolo anagula.

List of zosakaniza:

• Oatmeal - 1 chikho.
• Buckwheat monga chimanga - 1 chikho.
• Banana - 1 pc.
• Apulo - 1 pc.
• mtedza akanadulidwa (amondi, walnuts) - 100 ga
• Akanadulidwa zouma zipatso (apricots, nkhuyu, mphesa zouma kapena prunes) - 100 ga
• Zouma chinanazi (candied zipatso) - 50 g

Apulo kabati, nthochi phala ndi mphanda. Zipatso mix m'mbale ndi zipatso zouma, candied zipatso, mtedza, buckwheat ndi Hercules flakes. The osakaniza chifukwa bwinobwino kutambasula manja anu. Ndiye ikani adzaphika pepala kuphika ndi kuziyika izo pa zakudya zachimanga wosanjikiza zosaposa 1.5 masentimita. Ikani mu uvuni ndi kuphika pa ¹⁸⁰ ° C mpaka browning pamwamba. Pankhaniyi, mkati mbale ayenera kukhala ofewa ndi pang'ono lonyowa. muesli wokonzeka, pamene iwo ali otentha, kusema zidutswa zingapo.

Mofanana ndi zambiri zothandiza maphikidwe zokhwasula-khwasula, mukhoza kusintha zosakaniza. Kuwonjezera zipatso mumaikonda, ntchito zosiyanasiyana akuluakulu dzinthu, mukupeka.

Masamba shawarma nkhuku m'mawere

mbale ali wangwiro anthu okonda nyama shawarma, koma tsopano pa zakudya ndi sangakwanitse ngati gastronomic zosangalatsa.

Mndandanda wa mankhwala:

• Lavash - 1 pc.
• Tomato - 2 ma PC.
• Saladi - 1 pepala.
• Chicken chifuwa (yophika) - 100 ga
• Amadyera - awiri timphukira wa katsabola ndi parsley, 2 anyezi nthenga.
• Low-mafuta kanyumba tchizi - 1 supuni.
• Pepper ndi mchere - kulawa.

Tomato kusema magawo, nyengo ndi mchere ndi tsabola. Saladi ndi kudula nyama n'kupanga, kuwaza ndi amadyera. Mapepala a lavash mafuta ndi tchizi, ndiye pamwamba ndi masamba, chifuwa, letesi ndi zitsamba. Kudzazidwa wogawana pa amaphatikiza, ndiye falitsani mu kudya mayina ndi kugawa mu magawo.