Kwa amene ali pa chakudya: maphikidwe otsika-kalori kwa kuwonda

Kodi kuwonda? Ngati ndondomeko ndi zolondola, ndiye izo zikutanthauza kuphatikiza chakudya chamagulu thupi ndi mankhwala osiyanasiyana (ngati mukufuna) mu kukongola okonzera. Pali zambiri zakudya zosiyanasiyana zomwe zingakuthandizeni mwamsanga kuchotsa kulemera owonjezera. Lero ndi ife ndikuuzani inu chimene, pali otsika-kalori maphikidwe kwa kuwonda. Koma ambiri Chofunika - kuthekera kupulumutsa zotsatira. Chifukwa nthawi zambiri ndi vuto lalikulu, anataya msanga akubwerera.

zambiri

N'zovuta kwambiri kuonda pambuyo kukana kudya. The kwambiri kuti zotsatira anakhumba Zikuoneka kuti atsimikizire. Ngakhale zakudya - basi ulowa mkati kuonda. Ndiyeno m'pofunika kukhala mndandanda yeniyeni miyeso anafuna kunenepa kachiwiri. Komabe, tili mkudza ichi. Choyamba tiyenera kuyamba kudya bwino ndi efficiently. Kuchita izi, ndipo pali otsika-kalori maphikidwe kwa kuwonda. Lamulo lalikulu - kuchepetsa phindu mphamvu ya dengu chakudya 1200-1400 kcal patsiku, ngati mulibe zolimbitsa thupi. Muyeneranso kupereka zakudya: nyama mafuta, timagawo, sausages ndi mankhwala theka-mafuta mkaka, ufa lonse (kupatula magawo ndi mkate wakuda), zamzitini nyama ndi nsomba, ketchup, mayonesi ndi sauces zina, maswiti, khofi, zakumwa enaake, ndi mazira mungathe kudya mazira oposa awiri pa sabata.

Kuphika msuzi karoti

Komabe, ngakhale kuti malire m'malo lalikulu, otsika-kalori maphikidwe kwa kuwonda amalola kudya osati kuti athandize kanjedza, komanso mosapitirira malire. Phunzirani kuphika ndi mbale kudzaza - ndipo zindikirani zotsatira. Unrefined mpendadzuwa mafuta ndi mafuta, mandimu - kudzazidwa bwino. Kotero, ife chitani msuzi karoti. Pakuti servings anayi, tiyenera: karoti - magalamu 450, imodzi babu, Zouma thyme - theka la supuni ya tiyi nthaka nutmeg mtedza - ofanana ndi mpiru sing'anga saizi wosweka adyo - zigawo ziwiri, masamba msuzi kapena madzi - malita 0,7, woyera mchere ndi tsabola, mbewu ya mpendadzuwa wokazinga, akanadulidwa amondi ndi pistachios. Monga mukuonera, ali yekha abwino otsika-kalori zakudya kwa kuwonda. Maphikidwe chakudya zakudya ndendende ili ndi losiyana.

ndondomeko kukonzekera

Kusema magawo kutsukidwa kaloti. Zidutswa - turnips ndi anyezi. Powonjezera thereto adyo, anaika mu mphika waukulu, kutsanulira msuzi kapena madzi, ndiye kubweretsa kwa chithupsa. Onetsetsani kuti kutseka chivindikiro pa moto wochepa, oyambitsa zina, kuphika. Mphindi 15-20 kuwonjezera zonunkhira zonse. Pepper, mchere ndi kuphika wina Mphindi zisanu. Ndiye kuchotsa msuzi mbale ndi tiyeni ukhale pansi firiji. Ndiye kuichita homogeneous wosakhwima puree ntchito blender. Mu mphika chomwecho, oyambitsa, kutenthetsa msuzi, nawatsanulira pa mbale, preheated. Kukongoletsa ndi mtedza ndi mbewu, anali pa tebulo. Mpofunika kuti akachite ndi yomwazika kapena mkate watsopano.

Chakudya ndi nsomba

Aliyense akudziwa kuti pamene waponya kulemera madzulo zolimba kumeneko contraindicated. Tikupereka inu otsika-kalori chakudya kwa kuwonda. Maphikidwe ndi osiyanasiyana, ndipo buku athu - nsomba. Cook nsomba ndi mpunga ndi ndiwo zamasamba, ndi saladi wa sipinachi. Choncho, mandimu simmer magalamu 90 a nsomba aliyense wofiira, nyengo ndi zitsamba akanadulidwa parsley. Zokongoletsa kutenga magalamu zana stewed masamba Mwachitsanzo, chisakanizo cha kaloti, katsitsumzukwa, anyezi ndi 40 ga mpunga yophika. Kuti saladi kusakaniza akanadulidwa wofiira anyezi magalamu 200 a sipinachi, lalanje kapena gelegedeya, kusema magawo - magalamu 50. Pamene msuzi ntchito teaspoons awiri kuvala Italy. Saladi amakonzekeranso kuchokera chisakanizo cha tomato, nkhaka ndi sipinachi. Chakudya ndi wangwiro ndi woyera nsomba, ndi masamba osiyana. Mwachitsanzo, nsomba yam'nyanja yamchere magalamu 120, ndipo grilling. Ndiye wiritsani mpunga bulauni magalamu 50, 100 magalamu nyemba mphodza singano mu msuzi nkhuku ndi chimodzi supuni amondi pansi. Lokoma tsabola, nkhaka, zitsamba ndi tomato saladi kupanga. Monga mukuonera, poyamba, takambiranazi ndi otsika-kalori saladi kwa kuwonda. Maphikidwe a kuphika zambiri lophweka.

Kuphika nkhuku multivarka

Pali zosiyanasiyana maphikidwe otsika-kalori kwa kuwonda. Mu multivarka Mwachitsanzo, mbale ndi chokoma ndi zakudya. Chinsinsi mmodzi wa iwo - nkhuku stewed ndi tomato, Nkhaka ndi anyezi, ndife inu ndi pano. Kalori - 75 kcal pa magalamu 100. Koyenera zosakaniza: anayi nkhuku drumsticks anayi nkhaka kuzifutsa tomato awiri, wina anyezi, mmodzi amsupuni wa mayonesi ndi ketchup, zonunkhira ndi mchere. Chinsinsi cha yosavuta izi, inu mudzakhala anadabwa. Tengani onse zosakaniza, sakanizani iwo ndi kusiya kwa marinate kwa pafupifupi ola limodzi. Khalani pa mode multivarka "wozimitsa" ndi kuphika Mphindi 25. Chirichonse! Likukhalira otsika-kalori ndi chakudya chokoma kwambiri. Ndipo ngati inu kutenga bere, osati mwendo m'munsi, caloric kupeza ngakhale ang'onoang'ono.

Chinsinsi zovuta otsika-kalori saladi

Awiri servings bowa saladi ndi nkhuku tiyenera: magalamu 180 a nkhuku, yemweyo - bowa, mapuloteni awiri ndi yolk imodzi mazira magalamu 50 parsley, awiri cloves wa adyo, magalamu 100 a mafuta-free yogurt ndi magalamu asanu a mafuta. Wiritsani kwa angapo yazifuwa, pambuyo yozizira kusema cubes yaing'ono. Mafuta ndi pang'ono mafuta poto, mwachangu cloves ake adyo, kudula crosswise, kuwonjezera bowa ndi kuphika mpaka golide. Tinafalitsa analandira bwalolo. Ndiye kutsanulira mu poto mafuta otsala ndi mwachangu mazira anamenyedwa. Pambuyo yozizira, kudula mutizidutswa tating'ono ang'onoang'ono. Amadyera finely shinkuem. Pomaliza, onse a zigawo Kusakaniza, kutsanulira yoghurt Pre-kuziziritsa izo, ndi kuwaza ndi zitsamba. Yesani muyika mumachitidwe athu otsika-kalori maphikidwe kwa kuwonda. mbale zonse zokoma, pang'ono zachilendo. Inu mukufuna iwo, ndi kutaya kulemera, mupitiriza kuphika iwo, kotero kulemera si akubwereranso.