Kulabo ukudla:-kilojoule amaningi zokupheka for kwesisindo

Kuyini kwesisindo? Uma le nqubo kuyiqiniso, khona-ke kusho inhlanganisela ukudla okunomsoco, ukuzivocavoca kanye zokwelapha ezihlukahlukene (uyazikhethela) e salon ubuhle. Kunezinto eziningi ukudla ehlukene ukukusiza ngokushesha ukuqeda isisindo okweqile. Namuhla futhi sizobe bakutshele ukuthi, zikhona-kilojoule amaningi zokupheka for kwesisindo. Kodwa okubaluleke kakhulu - ikhono ukusindisa imiphumela. Ngoba ngokuvamile, ngobukhulu ubunzima, walahlekelwa ngokushesha uzobuya eze emhlabeni.

ulwazi olujwayelekile

Kunzima kakhulu ukuba unciphise umzimba ngemva simelane ukudla. Lapho ukuthi umphumela oyifunayo kubonakala ukufinyelelwa. Nakuba ukudla - nje ushiya ekunciphiseni umzimba. Bese kuyadingeka ukuthuthukisa uhlu ezithile izinyathelo okuhloswe ukuze isisindo sakhe sithi futhi. Noma kunjalo, sinokholo kuseza kule. Okokuqala sidinga eqala ukudla kahle nangokuphumelelayo. Ukuze wenze lokhu, futhi kukhona okunama-kilojoule amancane zokupheka kwesisindo. Le mfuneko esemqoka - ukunciphisa ukubaluleka amandla kubhasikidi ukudla ukuze 1200-1400 kcal ngosuku, uma ungenawo umsebenzi ngokomzimba. Udinga ukuba bangayeki ukudla okuthile: Inyama okunamafutha, chops, ayi futhi ephuma kabili amafutha imikhiqizo yobisi, ufulawa lonke (ngaphandle tincetu nesinkwa black), inyama okusemathinini nenhlanzi, isoso, imayonnaise nezinye nososo, amaswidi, ikhofi, iziphuzo carbonated, namaqanda nawe ungadla akukho amaqanda angaphezu kwamabili ngesonto.

Ukupheka isanqante isobho

Nokho, naphezu imikhawulo kunalokho enkulu,-kilojoule amaningi zokupheka for kwesisindo ivumela ukudla hhayi kuphela ukuze kuzuze izibalo, kodwa futhi azwakale kamtoti. Funda ukupheka kanye izitsha ukugcwalisa - futhi uqaphela imiphumela. Ungafundeki amafutha sunflower namafutha, kalamula - ukugcwaliswa kakhulu. Ngakho, thina uqhubekele isobho isanqante. Ukuze servings ezine, sidinga: izaqathe - 450 amagremu, omunye isibani, Thyme omisiwe - isigamu isipuni phansi amakinati nut - okufanayo eyodwa itheniphu naphakathi nendawo ochotshoziwe garlic - izingxenye ezimbili, yemifino umhluzi noma amanzi - 0.7 amalitha, emhlophe usawoti kanye pepper, imbewu sunflower losiwe, oqoshiwe alimondi pistachios. Njengoba ubona, afaneleka kuphela -kilojoule amaningi ukudla isisindo ukulahleka. Ungadliwa ukudla wezokudla ncamashi ukuthi ihlukile.

inqubo ukulungiselela

Sika zibe tincetu bahlanza izaqathe. Izingcezu - turnips kanye anyanisi. Ukungeza nalokho garlic, ayifake webhodwe, uthele umhluzi noma amanzi, khona-ke imenze ngamathumba. Qiniseka ukuthi uvale lid on ukushisa low, ibangele ngezikhathi ezithile, umpheki. imizuzu 15-20 ukuze ungeze zonke izinongo. Pepper, usawoti bese ukuphela imizuzu emihlanu. Khona-ke ukususa isobho ipuleti futhi ake kuphole ekamelweni lokushisa. Khona-ke yenzani kuwo kusuka eyohlobo puree obucayi usebenzisa blender. Esikhathini imbiza efanayo, ibangele, shisisa isobho, wathela phezu kwezitsha, osuke usushisa kakade. Hlobisa nge nuts kanye imbewu, wakhonza etafuleni. Sincoma ukwenza lokhu nge croissants noma isinkwa fresh.

Idina izinhlanzi

Wonke umuntu uyazi ukuthi uma kwehla isisindo kusihlwa Friend lapho contraindicated. Sikunikeza kwakusihlwa-kilojoule amaningi ukuze kwesisindo. Ungadliwa Ziningi, nenguqulo yethu - izinhlanzi. Pheka inhlanzi nelayisi kanye nemifino, futhi isaladi of isipinashi. Ngakho, ngo-kalamula ibila 90 amagremu wanoma iyiphi inhlanzi obomvu, inkathi ngamakhambi oqoshiwe parsley. Hlobisa ukuthatha engamakhulu amagremu iyisitshulu imifino, isibonelo, inhlanganisela izaqathe, asparagus, onion 40 g irayisi abilisiwe. Ukuze wenze isaladi, uhlanganise oqoshiwe anyanisi obomvu, 200 amagremu of isipinashi, orange noma tangerine, uthathe tincetu - 50 amagremu. Njengoba sauce zisebenzisa ezimbili amathisipuni kwidresingi. Salad kungase futhi uzilungiselele inhlanganisela utamatisi, ikhukhamba kanye isipinashi. Eyodla kuyinto izinhlanzi ephelele nomhlophe kanye nemifino ezahlukene. Ngokwesibonelo, cabangela izinkondlo, i-halibut, 120 amagremu, kanye ukosa. Khona-ke ubilise irayisi elinsundu, 50 amagremu, 100 amagremu emabhontjisi sikadali inaliti inkukhu umhluzi nge ithisipuni elilodwa phansi alimondi. Pepper Sweet, ikhukhamba, amakhambi katamatisi ukwenziwa. Njengoba ubona, ngenhlanhla esesikuhlolile futhi okunama-kilojoule amancane salads for kwesisindo. Ungadliwa of ukupheka ngokuvamile silula.

Ukupheka inkukhu multivarka

Kunezindlela ezihlukahlukene-kilojoule amaningi zokupheka for kwesisindo. Ngo multivarka, isibonelo, izitsha simnandi futhi wezokudla. Indlela omunye wabo - inkukhu iyisitshulu utamatisi, ukhukhamba kanye anyanisi, thina nawe kanye samanje. Calorie - 75 kcal 100 grams ngasinye. izithako ezidingekayo: inkukhu drumsticks ezine, ezine ikhukhamba zifakwe emanzini anosawoti, utamatisi ezimbili, eyodwa onion, isipuni esisodwa selayisi imayonnaise isoso, izinongo usawoti. Indlela lokhu elula, uzoba umangale. Thatha zonke izithako, mix nabo futhi ushiye ukuba marinate cishe ihora. Setha ku multivarka imodi "wokukucima" bese upheka imizuzu 25. Konke! It uphendulela okunama-kilojoule amancane futhi esephethe isidlo esihlwabusayo kakhulu. Futhi uma isifuba, kunokuba umlenze engezansi, caloric uthole ngisho ezincane.

Recipe eziyinkimbinkimbi okunama-kilojoule amancane isaladi

Amabili servings mushroom isaladi nge inkukhu sidinga: 180 amagremu inkukhu, okufanayo - amakhowe, amaprotheni amabili eyodwa isikhuphasha amaqanda, 50 amagremu parsley, ezimbili clove sikagalikhi, amagremu 100 yogurt engenawo amafutha kanye amagremu amahlanu e-olive oil. Ubilise for ezimbalwa inkukhu amabele, ngemva ukupholisa Imi ku cubes ezincane. Amafutha ne-oliva pan kancane amafutha, Fry clove wakhe garlic, ukusika crosswise, engeza amakhowe bese upheka kuze segolide. Sisakaza etholwe phezu plate. Khona-ke uthele pan amafutha esisele Fry amaqanda washaywa. Emva lwaluyophola, uthathe yizicucu amancane. Imifino fake shinkuem. Ekuphetheni, zonke izingxenye ukuxubana, uthele iyogathi oyi-kuphole ke, ufafaze amakhambi. Zama bakwenze-kilojoule amaningi wethu zokupheka kwesisindo. Zonke izitsha okumnandi, kancane engavamile. Uyothola uthanda nabo, ukuncipha, uzoqhubeka ukupheka kubo, ngakho isisindo akabuyi.