Umthamo iingcebiso luncedo kunye iinketho

isidlo Full - ukusebenza eqhelekileyo isibambiso lomzimba imini yonke. Kodwa ke abaninzi abanalo ixesha udle isidlo ngenxa engqesho tight ochaphazela kakubi inkqubo yokusebenza: nesisu uqalisa ngokuxokozela, kunye nokuziva yindlala yenza kudla ukutya okungekho mpilweni. Izimuncumuncu, obunempilo okumnandi - le nto ke onokusindiswa kukungondleki emsebenzini. Ngezantsi kukho ukutya ezinqatyisiweyo kunye iivithamini kunye neeminerali enokusetyenziswa njenge izimuncumuncu ngaphandle kokuba sibenexhala imbonakalo umzimba.

Luluphi olona hlobo lokutya kufuneka isetyenziswe magqabi

Crisps, namnandi, ali, shawarma kunye burger - konke ukutya eyingozi kucingwa ukuba ibangela iingxaki ukutyeba kunye nezempilo. Zinezintlu izixa ezikhulu namanqatha kunye carbohydrate, apho ungena umzimba, ukuba iinkqubo iiseli ezityebileyo, nto leyo ebangela kamva inzuzo ubunzima, intliziyo kunye nezifo nemithambo.

okulula eziluncedo emsebenzini kufuneka:

• Ukukhuthaza ukugaywa yesiqhelo.
• Uyala amandla kwabantu imini yonke.
• Ukuze anelise iphango.
• Yiba ephantsi-osidingayo.

Akukho mfuneko ndingekho ngokupheleleyo ngamafutha snacking kunye carbohydrate, imeko kuphela - kufuneka ibe ezichanekileyo.

cottage samasi

Le imveliso yobisi inegwele - esempilweni, okulula emnandi. Luquka ezi casein protein, ngokukhawuleza zifunxwe ngumzimba. Calcium equlethwe curd, kwamnceda kwi izihlunu bone, ukuqinisa kunye ukuzipha.

Ngenxa yokuba ukuba encinane samasi eziqulathwe amafutha ezilwanyana, loo nto ithathwa imveliso okunesondlo. Akukho mfuneko yokuba uthenge itshizi Cottage, amasi isonka samasi - kaninzi kubo luncedo, amafutha ubisi achanekileyo indawo imifuno ephantsi-ezikumgangatho (wesundu, ioli rape), ebangela ukungacoleki kokutya.

Undershot, kuluncedo nokunesondlo angaquka curd zidityaniswe kunye imifuno, iziqhamo okanye imifuno. Calorie 100 grams yamanqatha cottage samasi yi 230-240 kcal.

isonka

crispbreads elimnandi enye indlela elihle lokuba isonka crackers. Osidingayo ukuba unamalunga ngokufanayo isonka, kodwa iluncedo kakhulu ngakumbi. Ngokukhawuleza anelise iphango yakho, akunamsebenzi kakubi impilo, ukunceda isonka. umthamo eluncedo Kunzima ukuba nomfanekiso ngaphandle le mveliso, nto leyo ubunjwe fibre, acid, ifayibha, iivithamini kunye neeminerali.

Xa ukhetha iintlobo, kufuneka uqwalasele ngenyameko iphakheji, njengoko abathile abenzi kwi owazenza imveliso luncedo ngokuqhelekileyo wathengisa crackers eqhotsiweyo, eliphekwe ngokobutyebi, kunye nentlaka emhlophe kunye kwisigcinakaliso. Izonka kakhulu luncedo zezi:

• Multizernovye (osidingayo - 300-350 kcal 100 grams ngamnye).
• Ingqolowa kunye buckwheat (250-280 kcal 100 grams ngamnye).
• grain (280 kcal 100 grams ngamnye).

Ukuba ikhona kuhlanganiselo zezonka zomgubo, igwele, ibhotolo okanye imajarini, ngoko bathenge imveliso onjalo ubalulekile, kuba ukusetyenziswa kwayo ukutya na oya okulungileyo.

muesli

Izimuncumuncu, impilo nokunesondlo - umxube weminoti, iisiriyali neziqhamo eyomileyo. Muesli unokuhluthiswa ngamanzi plain, ubisi, kefir, iyogurt, incindi evela le mveliso akayi kuba kubi. cereals Quality ziqulathe ukolo, ezinye iindidi weminoti, kunye neziqhamo eyomileyo.

Kubalulekile ukuphawula ukuba amashwamshwam eyingenelo ukuncipha kufuneka wakhiwe papa enesiqulatho iswekile ophezulu (iimveliso ngobusi peanuts ngelothe). Kananjalo akukhuthazwa ukuba zisetyenziswe njengendawo ukuzaliswa kwakhona juice, cream enzima cream ezimuncu. I-avareji calorific 100 g - 360 kcal.

kefir

Enye imveliso yobisi, akukho ndlela elingezantsi curd. Ukusetyenziswa iyogurt kunceda ukuphelisa ubuthi emzimbeni, ukomeleza iindonga isitya. Sela hlantswa wamathumbu, ibe nafuthe wobulali isisu, elihle ukutya kokuphazamisa.

Osidingayo 100 g iyogurt uxhomekeke ngokupheleleyo kwisiqulatho yalo nenqatha:

• 1 1.5% - 40 ukuya 45 kcal.
• fat Low - 30 calories.
• iyogurt ekhaya - 60 ukuya 70 kcal.
• 2 no 2.5% - ukususela 50 ukuya 55 kcal.
• 3.2% - 56 kcal.

Kuxhomekeka umenzi kunye imveliso osidingayo feedstock ungahluka.

iimveliso eziluncedo kuba izimuncumuncu: iziqhamo kunye iziqhamo ezomisiweyo

Abantu ukubukela ubunzima babo, iingcali Sicebisa ukutya iziqhamo kunye namaqunube, kwakunye iziqhamo womile. Ezi ziquka:

• Amakhiwane (56 kcal / 100 g). Kuyanceda ukulwa ukutyeba, kwandisa imisebenzi zokhuselo lomzimba.
• Apples (52 kcal / 100 g). Fruits isityebi ifayibha, leyo ngcono ukugaya kunye iivithamini kunye asidi organic.
• Iibhanana (89 kcal / 100 g). Bhanana njengomthombo ukutya izihlunu ziqulethe-20% of imfuneko ngemihla iivithamini kwiqela B, nevithamini C.
• Pineapples (50 kcal / 100 g). Iqulathe bromelain kweziyobisi, ukukhuthaza ukufakwa ngokukhawuleza iiprothini.
• Kuraga (241 kcal / 100 g). Nangona osidingayo eziphakamileyo, nezo ziqwayitiweyo iziqhamo luncedo womile. Kucetyiswa ukuba basebenzise abantu abanesifo seswekile. Substances ifakiwe kumafa layo, liyasuswa umzimba cholesterol engaphezulu, Oku kuphucula ukusebenza iimpahla sentliziyo kunye negazi.
• Cherry (50 kcal / 100 g). Ukutya amaqunube omeleza izibilini.
• Blackcurrant (56 kcal / 100 g). iziqhamo Black zizityebi vitamin C, currants sebenzisa njenge magqabi luyayiphucula nezifo.

Yokwahluka snacking luncedo nga zinokohluka njengoko oyifunayo zinokudityaniswa iziqhamo fresh kunye namaqunube kwaye zonekwe. Amantongomane zafakwa isaladi iziqhamo, ukuvumela ukuba anelise iphango ngokukhawuleza.

imifino

Fresh imifuno onyaka, zombini njengosula isitya eyahlukileyo okanye isaladi, ephelele snacking. Zinelungelo isiqulatho osidingayo ephantsi, ukuba nithi ifayibha kunye neevithamini. Casual indoda menu kufuneka nakanjani ziquka amashwamshwam yemifuno luncedo.

Ukunciphisa umzimba kunye nophuculo lwempilo Kucetyiswa ukuba basebenzise imifuno zilandelayo:

• Yam (86 kcal / 100 g).
• Broccoli (34 kcal / 100 g).
• ikhaphetshu White (25 kcal / 100 g).
• Iitumato (18 kcal / 100 g).
• Seqanda (25 kcal / 100 g).
• Cucumber (16 kcal / 100 g).
• Isithombo (19 kcal / 100 g).
• Isithombo (32 kcal / 100 g).
• Iikherothi (41 kcal / 100 g).
• Pepper (20 kcal / 100 g).

Kunye nemifuno inokuba nayiphi amagqabi. Parsley, idile, cilantro - bonke bephela zizityebi antioxidants kunye neevithamini, ukusetyenziswa iyaphucuka eluswini, iinwele, izikhonkwane, ibe nafuthe bembuyekezo emzimbeni.

zokupheka

Mini-ukutya, salads ukukhanya izitya ashushu kulula ukulungisa, ukuba ngokoqobo kumcimbi imizuzu. okulula eziluncedo, iresiphi zidweliswe ngezantsi, ungakwazi ukupheka emsebenzini ngexesha lesidlo sasemini, nokuba sisekhaya.

Le caveat kuphela - imveliso kufuneka kusetyenziswe entsha kuphela, ukuzaliswa okunamafutha ayikwazi ongezwe.

Isonka cream itshizi

Kuba yokulungiselela esezantsi-fat amashwamshwam cottage itshizi kufuneka, iintlobo grain yonke, kunye imifuno (parsley, Itshayive negalika). Itshizi Umxube nemifuno, ingxubevange ukulungele lwandile isonka.

Kulo iresiphi, uyakwazi ukutshintsha amacandelo nokwazisa izithako ezintsha. Xa udibanisa lo sisi cottage kunye itumata zinqunqwe nepepile, ngoko ukufumana magqabi nokuba tastier.

Sandwich yenkukhu

Izimuncumuncu, impilo nokunesondlo - iqebengwana lesonka ingqolowa kunye nemifuno wayipheka ibele iinkukhu. LweNyama kungcono ukulungiselela kwangaphambili phambi kokuba ndiye emsebenzini. 2 iingceba isonka ukubeka zakhutshwa, wabeka isibini izilayi yemixoxozi, akukho namnye omncinane afefe kunye nohlaza. Ukuba oyifunayo, zeesendwitshi yothani kwi oven.

isidudu Quick

Oat okanye buckwheat kukubola kulula ukulungiselela. Kwanele ukuba athulule ibe indebe, ugalele amanzi abilayo, yaye emva kwemizuzu embalwa okulula esimnandi ukulungele ngokupheleleyo, ibe luncedo kunye okunesondlo. Le isidudu ungongeza iziqhamo, amandongomane kunye neziqhamo yomile, kwakunye intwana yebhotolo lokwenene.

Musa ukuthenga isidudu ukudla ukudla, ngenxa yokuba kaninzi ukuphucula incasa kunye nokwanda ezikhabhathini bongeze izixubisisi, ekwenzeni, neencasa kunye imibala.

Isaladi "Spring"

Ukuze alungiselele ukutya kuza kufuneka:

• 1 cucumber.
• ikhaphetshu zifakwa - 50 g
• Isiqingatha yeeminqathe yonke (kukhethwa abatsha).
• anyanisi green.
• namafutha omnquma lokunxibela.
• Ityuwa ukunambitha.

Cucumber isikwe ngezithandelo, iminqathe nothango lwaso, xuba zonke ikhaphetshu, ukongeza itswele, amafutha encinane kunye netyuwa.

Sandwich ne fish

Ukuze zonka ngcono ukusebenzisa iintlanzi oyile-rich salmon, nesalmon okanye trout. neminqiwu Fish kwambatha rye isonka uze uyibeke phezu lettuce okanye cucumber izilayi. izimuncumuncu Khawuleza, okunencasa kunye esisityebi ukulungele.

Cocktail iyogurt kunye banana

Ekhaya emsebenzini izimuncumuncu ukukhanya kunokuba luncedo ukuba ukusebenzisa i cocktail ngokusekelwe kefir. Nomnikelo ilula: izilayi banana babekwa eglasini netyumkileyo a blender, uze udibanise ukuba iglasi esezantsi-fat iyogurt kunye uwathandabuze nesinamon. Zonke ngocoselelo ixubene.

Emsebenzini, ngexesha lesidlo sasemini, ungenza bahlanganise i banana ngefolokhwe okanye ngecephe kwaye singaxubeki iyogurt. Ukuzinza khumbuza iyogurt. I-cocktail akuyomfuneko ukuba ukongeza iswekile - ngenxa Nobumnandi isiselo banana yintlama kuya kuba mnandi kancinane.

isaladi yeziqhamo

Unakho ukudibanisa naluphi na uhlobo iziqhamo, zombini IiReggaeton yomile.

nezo ziqwayitiweyo ahlambe kwaye ezicukucezwe zancinane chopha. Apple Ixolo, isikwe ngezithandelo kwaye dibanisa ziqwayitiwe ezomileyo, yongeza iminqathe ya. Isaladi enxibe ne iyogurt yendalo okanye ezisezantsi-fat cream muncu.

banana ezimbini ezinkulu isikwe iityhubhu ezincinci, edibana ngayo amakhiwane zinqunqwe ndinithululele nesiqingatha ikomityi iyogurt. Amakhiwane ukunika incasa esityeni kunye livumba baseMpuma.

granola ekhaya

granola ekhaya kunempilo kwaye tastier ngaphezu ukulondoloza uthenge.

Uluhlu izithako:

• Oatmeal - 1 ikomityi.
• Buckwheat cereal - 1 ikomityi.
• Banana - 1 pc.
• Apple - 1 pc.
• zepistasi bacanda (neentyantyambo zeamangile, walnuts) - 100 g
• iziqhamo ezomisiweyo bacanda (iiapilkosi, zamakhiwane, zeerasintyisi okanye uyawathena) - 100 g
• Yi womisa (iziqhamo candied) - 50 g

Apple nothango lwaso, banana ngumash ngefolokhwe. Iziqhamo mix xa sisitya iziqhamo ezomileyo, iziqhamo candied, amandongomane, buckwheat kukubola Hercules. Lo mxube engumphumela ngokupheleleyo kuzolula izandla zakho. Uze uwubeke ukubhaka iphepha yokubhaka uze uyibeke phezu okuziinkozo layer ngaphezulu akukho ngaphezu kweesentimitha 1.5. Beka eziko upheke kwi ¹⁸⁰ ° C de Browning top. Kulo mzekelo, ngaphakathi esityeni kufuneka athambe kwaye ufumile kancinane. muesli Ready, ngoxa kusekho shushu, iziqwenga eziliqela.

Njengokuba abaninzi luncedo iiresiphi okulula, unako kwakhona ukutshintsha izithako. Faka yakho esizithandayo, sebenzisa iintlobo enkulu cereals, owabo.

Imifuno shawarma chicken webele

Esi sidlo ugqibelele abo bamthandayo shawarma inyama, kodwa ngoku ukutya kwaye awukwazi ukuthenga ulonwabo ezizwe ezinjalo.

Uluhlu lwemveliso:

• Lavash - 1 pc.
• Iitumato - 2-PC.
• Isaladi - 1 sheet.
• Chicken ibele (ebilisiweyo) - 100 g
• Kwamabala - iperi amasetyana of nedile parsley, 2 amatswele iintsiba.
• Low-fat Cottage samasi - 1 icephe.
• Pepper netyuwa - ukunambitha.

Iitumato uyinqunqe ibe ngamacetyana, woyigalela ityuwa nepepile. Isaladi kunye nenyama cut ibe imicu, usike amagqabi. Sheet of lavash grease kunye itshizi, ngoko phezulu kunye nemifuno, nencum, lettuce kunye imifuno. Ukugcwaliswa ngokulinganayo phezu tortilla, ngoko nokunabisa phezulu kuluhlu edliwa uwahlule ube zahlulo.