Ochwepheshe baseNyuvesi yaseBoli (Italy) baxoxisana nabantu abangu-1000 abaneminyaka engama-21 kuya ku-41 ubudala abaye bazama ukunciphisa isisindo kancane, bazinciphisa ukudla. Futhi wembula iqiniso elidabukisayo. Kwakukhona ukuthi wonke umuntu owayedla walahlekelwa isithakazelo kobulili obuhlukile, futhi wahlushwa izimo zemizwelo: imizi yawela encibilikisweni, futhi emsebenzini wafika esimweni senjabulo enkulu. Futhi konke ngenxa yokuthi baphoqeleka ukushiya i-pasta - isidlo sikazwelonke sase-Italy. Wonke umuntu ophendula wesithathu, nakuba ezwa enecala, kodwa ephonsa "ukudla okungenangqondo", engakaze afinyelele umgomo owusizo. Awukwazi yini ukuthi le nto empofu ibambe isikhathi eside lapho kungekho khona i-pasta oyintandokazi emenyu!
Ngemva kokuhlola abafel 'ukholo abangenangqondo yezindlela ezintsha zokudla zokudla okunempilo, izakhamuzi zaseNtaliyane zaphetha ngokuthi ukuzidela abazenza ngegama lokuvumelana nokuhlupheka, okubandakanya ingqondo, kuyingozi kakhulu empilweni kunamaphilisi ambalwa. Yiqiniso, ukuqeda isisindo esiningi ngokweqile kuyadingeka, kodwa hhayi inani elingu-3. I-Macaroni yamaNtaliyane, njengelayisi yamaJapane noma amafutha kubantu base-Ukraine, iyimikhiqizo engekho emthethweni. Nakuba ngezikhathi ezithile nangesilinganiso esilinganiselwe, kodwa kufanele ngokuqinisekile bangene ekudleni kwalabo abazama ukunciphisa umzimba.
Ngenxa yalesi sipho esincane sokumelana nokudla nokuphumelela kuyoba lula, kusho izazi zezilwane zase-Italy. Futhi ukubala amakholori ngaphandle kokwenqaba izitsha zakho ozithandayo kuyoba mnandi kakhulu. Vele uzame lokhu kudla kancane ukuze uthuthukise, ushintshe kancane iresiphi. Futhi-ke njengomvuzo, kanye nokudla okuvuselelwe kokudla okujwayelekile, uzothola "ukusindisa" okulinganayo kwama-kilojoule! Sicela uqaphele, zonke izindlela zokupheka zinikezwa ama-4 servings.
I-pasta nge-ushizi
I-Minus 120 kcal
Faka esikhundleni i-parmesan enama-granulated, ubisi lonke ne-bhotela nge-cheddar ngamanoni anciphise, ubisi obushubile kanye ne-sweet pump.
Ubilise 250 g kwanoma iyiphi i-pasta ekhokheni yezinhlobo eziqinile. Ephahleni elijulile lokuthoza emlilweni ophakathi, hlanganisa ubisi lwe-1/2 we-skim ubisi ngamagremu angu-150 we-ithanga elibilisiwe. Susa kusuka ekushiseni, engeza i-1 indebe ekhishwe cheddar, 1/2 ithisipuni. wezipuni kasawoti, itiye le-1/4. izipuni zesinaphi esomile nepelepele ukunambitha. Beka unamathisela esikhunjeni, ugcwalise ngotshani oqediwe, ufeze izinhlanzi zesinkwa noma izinkwa zokudla. Bhaka iphasika ngamaminithi angu-20 ngo-180 ° C.
Ungasindisa kanjani "ama-khalori"?
Ngemuva kokuthi wenze izindlela ezintsha zokupheka ngokupheka okunempilo futhi ngokunciphisa kakhulu okuqukethwe kwamanoni esitsheni, uzonciphisa okuqukethwe kwayo kwekhalori kuya ku-300 kcal kusuka ku-standard 420, futhi wengeze ithanga, uthole cishe u-45% we-vitamin A yansuku zonke kanye ne-fiber ewusizo.
I-Meatloaf
I-Minus 156 kcal
Faka indawo yenkomo yenkomo nesinkwa esilubile ngenyama enobisi ephuma emhlophe inyama ye-turkey, ama-oat flakes nesipinashi esineqhwa.
Hlangisa ihhavini ukuya ku-200 ° C. Esikhathini, hlanganisa ama-500 g we-turkey mince, amaqanda amabili amakhulu, i-1/2 indebe ye-oatmeal esheshayo, i-1/2 indebe yama-anyanisi aqoshiwe, i-300 g yemifino yesipinashi efriziwe, 1 ithisipuni. i-spoonful of thyme eluhlaza okomile, usawoti kanye nosawoti omnyama ukunambitha. Uqedile inyama ye-minced efomini ye-roll, ephothiwe kusuka phezulu bese ubhaka cishe ihora.
Ungasindisa kanjani "ama-khalori"?
Ukudla kwe-turkey inyama kune-caloric encane kunezinyosi: kunamafutha angaphansi kuka-8 ngaphansi kwayo. Isipinashi sizokwenza ama-juicy inyama, kanye nama-oatmeal flakes azosiza i-roulette ukuba igcine ifomu elikhangayo.
Isaladi likaKesari
I-Minus 67 kcal
Faka esikhundleni se-sauce esenziwe ngomumo esenziwe ngomumo ngokugqoka okulungiselelwe ngokwendlela yokuthola iresiphi entsha.
Hlanganisa amaqanda 1, i-clove echotshoziwe, 1.5 amathisipuni. isipuni se-anchovies ekheniwe, itiye le-0,5. izinkezo ze-Dijon lwesinaphi, amatafula amabili, izinkezo zamanzi kalamula kanye namafutha omnqumo.
Ungasindisa kanjani "ama-khalori"?
I-Sauce iyona ikhalori eyinhloko yesaladi. Etafuleni le-2. izinkezo ziqukethe 18 g wamafutha! Kulesi iresiphi, amafutha ayingxenye enkulu, ngaphandle kwezingxube eziphezulu zekhalori ezifana noshukela kanye nesiraphu ye-fructose-rich rich corn.
Isobho se-Cream
Ngaphansi kuka-115 kcal
Faka esikhundleni ukhilimu (ukhilimu omuncu) kanye nomhluzi ocebile we-inkukhu ngobisi obisikiwe, ubhontshisi omhlophe nemifino yemifino nge zokupheka ezintsha zokudla okunempilo.
Hlanganisa i-400ml yemhluzi yemifino, 750 g we utamatisi ngejusi lakho, engeza ama-2-3 bay amaqabunga bese ubeka emlilweni ophakathi. Esikhatsini, faka ngemfoloko 1 indebe yamabhontshisi akheniwe. Uma isobho sesobho, uthele 1 indebe yobisi amafutha ama-1.5%, inkathi usawoti, uphepper omusha futhi upheke amanye amaminithi angu-15. Khipha esitokisini se-bay sophisi bese uhlambalaza ku-blender kanye nobhontshisi be-puree.
Isivumelwano salokho "osindisa" ama-khalori? Isobho se-tomato ukhilimu, ngisho noma ukhilimu noma ukhilimu omuncu, kuyoba nocebile ubhontshisi (uhlobo olubalulekile lwefiber olukhuthaza umsebenzi wepheshana lomzimba). Ukumisa isobho senkukhu ngemifino, ukunciphisa ukudla kwe-sodium - kubambezeleka kwe-soda futhi ngaleyo ndlela kunomthelela ekuzuzeni isisindo.
Ice cream nge-sitrobheli isiraphu (ujamu, ujamu)
I-Minus 156 kcal
Faka esikhundleni isiraphu noma isiphuzi se-strawberry esilungisiwe kusuka ku-strawberry ama-fresh.
Ezinkomishi ezine ze-sitrobheli faka itafula eli-1. i-spoonful of honey bese ubamba ukushisa okuphansi kuze kube yilapho ingxube iba yinto ehambelanayo. Kulula futhi uhlobise ibhola ngalinye le-ayisikhilimu ngale nhlanganisela.
Ungasindisa kanjani "ama-khalori"? Kunokuba uzenzele ngokwayo e-ayisikhilimu, kungcono ukunciphisa ingxenye kabili. Uma wenqaba isiraphu ushukela ngenxa amajikijolo fresh, uzothola nale dessert cishe 100% isisindo nsuku zonke vitamin C.