Yikuphi ukudla okudingayo ukuze udle ukuze ulahlekelwe isisindo?

Kusuka kokudla kwakho kwasemini, kuxhomeke empumelelweni yakho ekuzameni ukususa isisindo esiningi. Sizokutshela okufanele ukwenze ukuze ungashiyi izitsha zakho ozithandayo, okwenza kube nomonakalo omkhulu kumuntu wakho. Ingabe uhlala njalo kumaqembu futhi ubusuku bonke uthola kwenye ithebula le-buffet? Noma umshayeli wokudla okusheshayo, okuletha ukudla kwasekhaya kusuka e-cookery eliseduzane futhi ugibe phezu kwefa? Futhi kunoma yikuphi, lokhu kusihlwa kudla ukudlala kubangela ukulimala okungenakuqhathaniswa kumuntu wakho. Abesifazane abaningi bathola ngaphezu kwengxenye yansuku zonke yamakholori ekudleni futhi kusihlwa, njalo baxhaphaza ukudla okunamafutha, okunomsoco nofulawa - into ehlukumeza impilo yabo, isimo nesimo sabo sengqondo. Imfihlo ilula: zama ukucabanga kabusha ngokudla kwakho ngendlela efanelana nawe. Siphinde sikunikeze zokupheka ezine. Yikuphi ukudla okudingayo ukuze udle ukuze ulahlekelwe isisindo - lowo ngumbuzo!

Umsizi wemikhiqizo eyingozi

Inkinga. Awunamandla okwanele okupheka okuthile ekupheleni kosuku, ngakho-ke uthengela ukudla okukhishwe. Kodwa noma yikuphi okulula kunenani layo. Isibonelo, ukudla okusheshayo okudla okusheshayo ku-Cheeseburger kuqukethe ama-calorie angu-700 namagremu angama-26 amafutha, futhi cishe noma yikuphi isidlo sase-Chinese sizofaka cishe ama-kilojoule angu-1 000 kuwe. Kodwa-ke, akuzona zonke ukudla ezikudla okusheshayo okuqukethe amafutha amaningi! Hamba eceleni kwebhokisi le-pizza bese ufunda ukuthi ungakhetha kanjani okuhle kakhulu uma uvakashela ukudla okusheshayo.

Izixazululo kubalandeli bemikhiqizo eyingozi

Khetha izinketho ezincane zekhalori zokudla: izingxenye ezincane nezitsha eziphekwe ngenani eliphansi lamafutha. Esikhundleni se-shawarma, isibonelo, kungcono ukuthatha inkukhu eyosiwe. Ngisho nokukhetha okungcono kuyoba yikhukhu nemifino kanye nelayisi, igwetshiwe. Uzogcina amakholori angu-500, futhi ngesonto uzokusindisa kusuka ku-0.5 kg isisindo esiningi, esasongelwa kuso. Ungazibopheli ngemali ekuphishekeleni izingxenye ezinkulu: amafriji angaphezu kwamaFrench ngentengo ephansi ihle kakhulu ekubukeni kwezomnotho, kodwa umzimba wakho uzoyikhokhela. Engxenyeni enkulu yamafries aseFrance uzothola ama-calories angu-510 nama-26 amagremu amafutha, kanti ukukhonza okuncane kunamakholori angu-210 nama-gram angu-10 amafutha. Kungcono kakhulu ukuthi ulandele amazambane abhakiwe nge-sauce "Salsa": i-130 gram yokukhonza iqukethe ama-khalori angu-100 kuphela, ama-gramu angu-3 e-fiber, futhi ayikho nhlobo amafutha. Zama ukuhlela "ukudla kwakho" okusheshayo kokudla. Esikhundleni sokugqoka emva kokudla ukuze uthathe esitolo sokudlela, yeka esitolo bese uthenga i-fishlet fillet, engasetshenziswa kuphekwe kuhhavini ye-microwave ngendaba emaminithi. Ngesikhathi esifanayo uthathe imikhiqizo ewusizo: imifino esisha, isaladi kusuka kubhadi yesaladi, ubhontshisi obunqotshwe.

I pizza yemifino esheshayo emhlabeni

Ukuze ulondoloze isikhathi, sebenzisa iresiphi yesitsha, okulungiselelwe futhi kukhonzwe esitsheni esifanayo. Inani lomsoco: ku-pizza yemifino kunamakholori ambalwa kakhulu, ngakho-ke kuphephile ukudla isinkwa noma izithelo ezintsha.

Isikhathi sokulungiselela: imizuzu emibili

Isikhathi sokupheka: 3-4 imizuzu

• 4 amaqanda abamhlophe;

• imajarini;

• 2 tsp i-pesto sauce;

• itafula usawoti;

• umsila omnyama omnyama wokunambitha;

• 1 ingilazi yemifino ehlutshiwe (i-broccoli, amakhowe, i-sweet pepper);

• 1 tbsp. i-spoonful of cheated grated "i-Parmesan"

Gcoba isitsha esingajulile esine-margarine. Thela ama-squirrels kuwo, engeza usawoti kanye nopelepele ukunambitha. Hamba ngemfoloko kuze kutholakale ingxube ehambisanayo. Engeza imifino bese upheka ku-microwave ngomzuzu owodwa ekushiseni okuphezulu. Susa ipuleti, ulixube ngokushesha bese uyibuyisela kuhhavini ngomzuzu owodwa. Hlola ukutholakala. Uma imifino ibonakala ibomvu, imboze ngokuqinile isitsha nge polyethylene bese upheka ngomzuzu owodwa. Fafaza ushizi we-parmesan ovuthiwe bese ukhonza etafuleni.

Inani lomsoco (pizza yonke):

• Amafutha angu-33% (ama-5.5 g, ama-1.6 g amafutha agcwele)

• Ama-carbohydrate angu-17 (6.2 g)

• amaprotheni angu-50% (18.2 g)

• 1.8 g we-fiber

• 120 mg we-calcium

• 1 mg wensimbi

• 337 mg sodium.

Izixazululo zemininistists yezolimo

Ukuze ungazizwa unecala futhi ungadli kakhulu kusihlwa, hlukanisa ukudla kwasekuseni nasekuseni ezinhlangothini eziningana futhi uzifake amahora onke ama-3-4 emini, ulawule inani lamakholori asetshenziswe ngosuku. Ukunganaki umuzwa wendlala kunzima, kodwa ungakwenza ukuze kungabi namandla kakhulu, ukuzivikela ekudleni ngokweqile. Nika isaladi yemifino eqinile. Yengeza isaladi eluhlaza okwe-fat-fat protein foods, futhi indlala izobuyela isikhathi eside. Zama ukuxuba nemifino 100 g we-tuna ekheniwe yama-salads, isigamu inkomishi yamabhontshisi, amaqanda amhlophe aqoshiwe noma ama-almond angu-30 g omhlabathi. Yidla i-fibre enomsoco ngaphezulu ngesikhathi sokudla. Ungase uzizwe ugcwele futhi ungatholi ama-calorie engeziwe. Vele uzame ukudla isidlo sakusihlwa epulatifeni yakho, imifino esetshenzisiwe noma eyisikebhe.

Isaladi se-Thai Meat

Le isaladi, efaneleka kakhulu njengesidlo esikhulu, siyohlala isikhathi eside inelisekile ukuzwa indlala ngenxa yamaprotheni kanye ne-fibre equkethwe izaqathe kanye neklabishi ye-Peking.

Isikhathi sokulungiselela: imizuzu engu-10

Isikhathi sokulungiselela: imizuzu engu-12-20

• I-1/4 indebe isanda kufakwa ijusi lemon;

• Ikhompi ye-1/4 isanda kufakwa ijusi le-orange;

• 2 tbsp. khipha isipuphu enhlanzi;

• 1 tbsp. i-spoonful of irayisi iviniga;

• 1 tbsp. i-spoonful of ushukela obomvu;

• 1 tbsp. i-spoon (noma ukunambitha) wepelepele obomvu oqoshiwe;

• ama-pcs angu-5. shallots thinly sliced;

• izibuko eziyi-8 zeklabishi e-Peking eqoshiwe;

• izinkomishi ezimbili zamaqathi aqoshiwe;

• 1 inkomishi yeminwe eqoshiwe;

• indebe 1 ye-cilantro eqoshiwe;

• i-220 g yenkomo yenkomo;

• usawoti kanye nomsila omnyama omnyama ukuze unambitha

Preheat ovini ku izinga lokushisa eliphezulu. Esikhathini esincane, faka ilamula lelamula, i-sauce nenhlanzi, irayisi uviniga, ushukela kanye ne-pepper eshisayo. Engeza ama-shallots bese ubeka eceleni. Esikhathini esikhulu sesaladi, hlanganisa izaqathe, iklabishi, i-mint kanye ne-cilantro. Beka eceleni. Usawoti kanye nopelepele inyama bese uyibeka emgqeni wokubhaka. Bhaka, uphenduke kanye, kulesidingo esidingekayo sokugaya (6-7 amaminithi ohlangothini ngalunye - ngegazi, amaminithi angu-8 - okugcoba okuphakathi, 9-10 - ukugoba okuhle). Beka inyama ebhodini lokusika bese ulivumela ukuba lipholile cishe imizuzu eyi-10. Faka kahle bese ufaka isaladi iklabishi. Isizini isaladi nge-sauce uhlanganise kahle. Spread on 2 amapuleti bese ukhonza etafuleni.

Ukudla okunomsoco Usayizi wokusebenza:

• Amafutha angu-23% (ama-gramu angu-10, ama-4 g amafutha agcwele)

• Ama-carbohydrate angu-44% (43 g)

• amaprotheni angu-33% (32 g)

• 13 g fiber

• 259 mg we-calcium

• 6 mg wensimbi

• 1 576 mg we-sodium.

I-minimalist ye-Culinary

Inkinga. Ukunamathela ngokuphumelelayo ekudleni okuphansi kwekhalori, kokuba nekhofi yekhofi nokudlela ngesaladi yemifino, ucabanga ukuthi konke okujwayelekile nokudla kwakho. Kodwa kuthiwa uthola izakhi ezinganele ukugcina lonke usuku, futhi kusihlwa usanda kufa ngendlala. Ungalokothi ulethe esimweni esinjalo, kungenjalo ungaphetha ukuphonsa ukudla kokudla, bese uzibeka icala ukuthi yonke imizamo yakho yayingenalutho.

Umthandi wokudla

Inkinga. Ngemuva kokudla okunomsoco kusuka endaweni yakho yokubuka, uqala ukuthola izinhlobo ezihlukahlukene zokudla okulula. Iqala ngamakhukhi amabili angenabungozi, futhi ekugcineni uyalichitha ibhokisi lonke, ngenkathi uthola amakholori angu-1440. Isizathu salokhu kokudla kokudla kungaba kokubili umuzwa wangempela wendlala nesimo sakho somzwelo. Uma ukhathazekile ngento ethile, ngakho-ke ngosizo lokudla ukuxazulula le nkinga ngeke usasebenza. Mhlawumbe kufanele ucabange ngesisombululo sangempela senkinga. Uma udla, ngoba usulambile ngempela, kufanele ubuye ucabange ngokudla kwakho ukuze isidlo sihlanganise nokudla okunomsoco ophezulu we-khalori, futhi uzilungiselele ukuyeka ukudla okusheshayo kusihlwa.

Isinqumo somthandi sokudla

Thola isizathu sokudla okulula kwakho njalo. Gcina idayari yokudla amasonto amabili ukuze uqonde ukuthi yisiphi isizathu sokukhathazeka kwakho kwesibindi kanye nezinye ukudla okulula. Qopha isikhathi sokudla, inani elidliwe kanye nokuzwa kwakho ngesikhathi sokudla. Faka amafutha awusizo kwimenyu yokudla. Uma indlala ingaphumi kungakapheli imizuzu engu-20 ngemuva kokudla, mhlawumbe awunakuthola amafutha okwanele noma amaprotheni, okwandisa inani lokudla okunomsoco. Futhi ungesabi igama elithi "amafutha". Ungakwazi ukwandisa inani labo ngokufaka nje isipuni se-isipuni samafutha omnqumo ngamanzi kalamula (ama-khalori angu-40 kuphela) ukuze uphuze imifino. Ngemuva kwesidlo esisodwa, lungela okulandelayo. Geza isipinashi, usike u-anyanisi, ubheke izaqathe. Kulo msebenzi, uma udla okuthile, okungenani kuyoba imikhiqizo ewusizo. Ngaphezu kwalokho, uzokwenza lula ukulungiswa kokudla okunomsoco ngosuku olulandelayo. Yiba nesidla kuhlelo. Thatha amakholori angu-200 kusuka ku-ration yakho yansuku zonke ukuze uthole ukudla okulula emva kokudla. Yidla kakhulu ebusuku? Kulesi simo, isitoreji sinezinto eziningi, kodwa hhayi ngamakholori amaningi kakhulu. Kungaba i-popcorn elula noma imifino ehlutshiwe. Noma uhlukanise isidlo sibe izingxenye ezimbili: udle owodwa masinyane, kanti owesibili - amahora ambalwa kamuva.

Ama-chickpeas othosiwe

Lesi siphuzo esinomsoco, ngenxa yezimfanelo zayo ezinomsoco, izothatha indawo ye-chips ngokugcwele, ikunike amaprotheni, i-calcium ne-fiber. Shintsha iresiphi ngokuvumelana nezintandokazi zakho, wengeze kuzo izinkathi ezihlukahlukene nezinongo.

Isikhathi sokulungiselela: imizuzu emihlanu

Isikhathi sokulungiselela: imizuzu engu-35-40

• I-1 ingaba yamakhukhukhi akheniwe (400-500 g);

• Amafutha omnqumo;

• usawoti omkhulu ukunambitha;

• I-1/8 tsp i-garlic powder (noma ngaphezulu - ukunambitha);

• 1/8 tsp cayenne

• pepper (noma ngaphezulu - ukunambitha);

• I-1/4 tsp ye-oregano omisiwe (noma ukunambitha)

Sishisa ihhavini ku-230 ° C. Beka izinkukhu endaweni yokupheka. Bhaka ithele imizuzu engu-35-40, ukuzamazama ngezikhathi ezithile, kuze kube nsundu yegolide. Faka esitsheni esikhulu, ugcobe kancane ngamafutha omnqumo. Engeza usawoti, pepper, garlic kanye ne-oregano. Ncoma ukwenza izinongo zisakazwe ngendlela efanayo.

Ukudla okunomsoco ukukhonza ngamunye (100 g):

• Amafutha angu-8% (1.3 g, amafutha ayi-0.1 g)

• amaprotheni angu-17% (5.7 g)

• amagremu ama-5.1 we-fibre

• 393.4 mg we-calcium

• 16 mg wensimbi

• 339 mg sodium.

Indlovukazi yamaqembu

Inkinga. Ngenxa yomsebenzi wakho, ugijimise ku-whirlpool yokuphila komphakathi, uhambela amaqembu amaningi kanye nama-reception. Awusisebenzisi ihhavini isikhathi eside, ngakho ungayishintsha ngokuphepha ngokugqoka ihabhinethi. Ngaphezu kwalokho, awuqapheli ukuthi yini oyidlayo ngesikhathi somcimbi olandelayo. Isizathu sakho? "Lesi yisenzakalo esikhethekile kakhulu!" Kodwa lokhu akuyona into ekhethekile, kuyisimiso sempilo yakho yonke.

Izixazululo ze-Queen of Parties

Woza ugcwele. Thatha isidlo sasemini seprotheni ngomsebenzi, futhi udle cishe ihora ngaphambi kokuya etafuleni le-buffet. Setha umkhawulo. Ukuhlela kwangaphambi kwalokho okuzoyidla kumcimbi wesigodi kuyisihluthulelo sakho empumelelweni. Uma ukudla kwesidlo kuqhutshwa endaweni yokudlela enhle, londoloza ama-calories. Itafula elivamile le-buffet? Zama ukugcina isilinganiso esingu-3: 1 (izingcezu ezintathu eziwusizo ezincane zokudla okudingekayo kufanele zibe nesicucu esisodwa se-calorie eliphezulu). Futhi esikhundleni sokufika etafuleni ngezikhathi ezithile, ubeke ufake ipuleti ukuthi uhlose ukuyidla, futhi ngalokhu kudla. Nciphisa ukusetshenziswa kotshwala. Umkhawulo wakho ungomunye noma ama-cocktails amabili, asisekho. Ngeziphuzo ezidakayo, amakholori angeziwe angena emzimbeni, okungeke neze athinte ukucima kwendlala. Ngokuphambene nalokho, i-appetite ishisa kuphela. Ukuze ube nokuthile okuhambelana nezinye izivakashi zeqembu, cela i-bartender ukukulungiselela i-cocktail nge-soda, i-cranberry juice kanye nocezu lwelamula.

I-noodle enenkukhu

Lesi sidlo kulula kakhulu ukulungiselela, futhi, uma usidlile ngaphambi kwephathi, uzozigcina usondla ngokweqile.

Isikhathi sokulungiselela: imizuzu engu-15

Isikhathi sokupheka: imizuzu engu-15

• 200 g of noodle;

• 5 tbsp. nezinkezo ze-sauce encane enosawoti;

• 2 tbsp. izinkezo zeviniga;

• 1 tbsp. isipuni samafutha esisame;

• amathisipuni amabili uju;

• amathisipuni amabili wesinaphi;

• 1 tbsp. i-spoon ye-pasty ibhotela ye-peanut;

• I-350 g yencelisi yenkukhu ngaphandle kwesiguli namathambo;

• ama-pcs angu-5. shallots thinly sliced;

• umango ophakathi okulinganiselwe o-1

Bilisa ama-noodle. Esigodini esikhulu, hlanganisa izithako ezi-6 ezibalwe ngezansi ukwenza i-sauce. Beka eceleni. Gcoba i-brisket epulasitiki ye-oven microveve bese upheka imizuzu emithathu. Vumela ukupholisa, ukusika nokufaka esitsheni se-sauce. Engeza ama-noodle ahlanjululwe, imango kanye ne-shallots, uhlanganise kahle. Gcina iphakheji elifihliwe esiqandisini kuze kusetshenziswe.

Ulwazi lomsoco:

• Amafutha angu-17% (ama-8.5 g, ama-1.6 g amafutha agcwele)

• Ama-carbohydrate angu-57 (63.5 g)

• amaprotheni angu-26% (28.9 g)

• 1.9 amagremu we-fiber

• 55 mg we-calcium

• 3 mg wezinsimbi

• 1314 mg we-sodium.