Calorie ibhulakufesi: isidingo okucatshangelwayo

Ngokuvamile abanye abantu ababukele isisindo sazo, zivame ukulahla ngokuphelele ukudla kuqala, bephawula lokuthi, bathi, ekuseni, ngakho umzimba waphumula futhi waqabuleka ngemva elele. Futhi luyize. Ngokusho izazi eziningi, ibhulakufesi, okunama-kilojoule amancane futhi imiqulu ongaphakeme, umuntu kudingeka cishe njalo (kahle, ngaphandle esimweni ukuzila ukudla injongo - ukuphulukiswa noma kwesisindo). Kungani lokhu, sizama ukuqonda lesi sihloko.

ithiyori

Ake sibheke umbuzo le mfundiso. Siqala-kilojoule amaningi, ukudla kwasekuseni adingeka ngenxa yezizathu eziningana. Okokuqala, ukudla okudlayo ekuseni, kwadingeka cishe akunamthelela ukuma (kungase kutholakale umkhuba ngabaningi). Kodwa ngesikhathi esifanayo, ukuyisebenzisa, uthola enamandla energy ukukhuthaza usuku. Okwesibili, okunama-kilojoule amancane ibhulakufesi kusiza ukuqala ukugaya kanye ukusebenza kahle kwamanyikwe futhi kuqinisekisa Ukugaya izinga ukudla. Phela, kwenzekani uma ungadli ekuseni, khona-ke, ngesikhathi sekhefu, noma okubi nakakhulu - kusihlwa odla zashaya. emgudwini wakho wokugaya ukudla njengoba babelele ngesikhathi iningi ngosuku, bese kukhona ukukhululwa enamandla Bile futhi juice pancreatic e emikhulu reception sakusihlwa esikhulu. isisu sakho hhayi isikhathi ukugaya izinsalela ukudla esiswini isikhathi eside besebenza, ukwakha slag futhi okubangela zonke izinhlobo kuphazamiseka futhi dysbiosis. Eminyakeni embalwa ukungondleki ezinjalo - nomzimba uqinisekile lokuveza kuwe yami "phi" (cishe kunazo kuzokwenzeka ngaphambi). A ibhulakufesi, i-kilojoule amancane futhi ongaphakeme emqulwini (ngakhoke ayikwazi okuholela ukwakheka amafutha amaseli ngokweqile, ngakho kokuphazamisa nalabo abagcina zonke izinhlobo ukudla), eziqeda zonke lezi zici eyingozi empilweni. Futhi isisu sakho, kanye nezinye izitho ngeke overstrained ukudla okungajwayelekile eyanele.

kufanele sibheke ufana kanjani ibhulakufesi okunama-kilojoule amancane?

Okokuqala, kufanele ngokushesha wenze ukubhuka, ukuthi akufanele yakhiwa sandwich ushizi, isibonelo, futhi ngibhema amasosishi abaningi kangaka uyakuthanda. Ukudla kwasekuseni kufanele kube egcwele, kunokuba ukukhumbuza isidlo. Kufanele futhi uqede ukudla okusheshayo futhi zonke izinhlobo imikhiqizo Semi-siphelile efana nokudla, musa kufanele siyinake incwadi nganoma iyiphi degree. Kuwufanele ngizame: kwasekuseni-kilojoule amaningi kungaba wusizo nje kuphela kodwa futhi okumnandi. Futhi uma kunjalo wesaba ngcono, kungcono ukuyeka kwasemini ngasekupheleni, odlulayo singene yokudlela futhi baphuze esikhundleni ingilazi kefir noma amasi. Kodwa ibhulakufesi kuyinto okumelwe udle!

umkhuba

Futhi manje uzama ukwenza ibhulakufesi-kilojoule amaningi. Ungadliwa kungaba ezihlukahlukene kakhulu. Ziningi ukudla ohloniphekile kwasekuseni lokuqala cishe zero kilojoule, okuyinto ngokuqinisekile ayibonisi ku izibalo zakho. Zingase aqukethe yogurt, ephansi fat isibilile imikhiqizo yobisi, inhlanzi, zasolwandle, amajikijolo, izithelo kanye nemifino zonke izinhlobo, ithanga, amakhowe. Konke lokhu kudla kugaywe angabacwasi ngokushesha, kodwa ngakolunye uhlangothi, une isikhathi eside azange abe umuzwa indlala.

Salads Smoothies

Ngenxa yalezi ibhulakufesi kakhulu ukulingana zonke izinhlobo salads Smoothies njengoba izithelo nemifino. Zivame ukusebenzisa noma amafutha yemifino, noma yogurt noma ephansi fat yogurt. Ungakwazi ukwengeza amaconsi ambalwa kalamula ukuthola ukunambitheka omuncu (kubalulekile ukuba overdo it futhi empeleni wengeze ambalwa amathonsi). Nazi ezinye iziqondiso mayelana nokulungisa elula kakhulu ezifana ukudla okunama-kilojoule amancane :

1. Zonke izithako zingcono ukuthatha isizini. sokuvuna Kugcine ilahlekelwa amavithamini kanye ingambozwa izindlela ezihlukahlukene, okuyinto ukwandisa ukuphila eshalofini. indlela kwesizini kokwakhiwa salads okumnandi futhi unempilo ikakhulukazi amajikijolo kweqiniso.
2. imifino Hard ezikahle grate, ngakho kuyoba kufakwe kangcono. salads Vegetable ewusizo ukugcwalisa ngamafutha omnqumo, engeza iconsi kalamula kanye podsalivaya kancane.
3. Kubathandi izitsha uketshezi - Smoothies: blender - yethu yonke! Kungaba ugaye sanoma yisiphi mass imifino noma izithelo, spice amakhambi ukuwaphuza njengoba ibhulakufesi Yummy. Lokhu dish ngeke okuqukethwe ngokuqinisekile ubuncane amafutha kanye kilojoule.

Low-ikhalori kwasekuseni nge inkomba kilojoule

Njengoba izibonelo ukwethula ezinye embodiments ezinjalo. Kodwa ungase neze kube umcabango yakho bese uyazama njalo into entsha:

1. Izithelo isaladi ne-yogurt. ikhalori wayo 100 grams ngasinye kuba kcal 65 kuphela. Amaphrotheni okuqukethwe - 4 amagremu fat - engaphansi amagremu carbohydrate --10 grams. Ukulungisa isaladi ngoba abantu abambalwa kudingeka ambalwa apula, ubhanana ezimbili, amajikijolo strawberry eziyishumi ezinkulu (noma ezinye isithelo sawo ngenkathi), ingilazi yogurt ephansi fat kungekho flavour. Kulabo abathanda amnandi: ungakwazi ukwengeza isipuni uju. Ulungisela elula: uhlanze nezithelo usike fake. Zonke mix, inkathi ne-yogurt. Into esemqoka - ungadli nezitsha engaphezu kweyodwa (ngoba ukudla: 200 amagremu ukudla kulingana kilojoule 130), njengoba kuvela isaladi simnandi kakhulu!
2. Izithelo kanye berry Smoothies. Lokhu dish ngokuvamile inani okungenani kilojoule ngenxa yokuthi ukuthi lubekelwe juice kuphela nezithelo izithelo (35 kilojoule 100 grams ngasinye) namafutha - 0 g! In a blender, uthele ingilazi apula juice (kangcono, yebo, ukupheka ngokwakho), ukubeka apula amabili amakhulu elithambile, pre-ehlutshiwe uthathe yizicucu amancane, amagremu 100 amajikijolo ngenkathi (strawberry, ama-raspberry, aluhlaza okwesibhakabhaka, gooseberries, currants). Jikela blender kanye nepepper kuze kube yilapho yonke isimo slurry ketshezi. Phuza ngesidlo sasekuseni akuyona inkomishi!