Umthamo iseluleko ewusizo futhi ongakhetha

ibhulakufesi Okugcwele - ukusebenza evamile isibambiso somzimba usuku lonke. Kodwa abaningi abanayo isikhathi sokudla kwasekuseni ngenxa yemisebenzi Friend ukuthi kubathinta kabi inqubo yokusebenza: esiswini uqala okuyizigidi, futhi umuzwa indlala kwenza ukudla ukudla okungenampilo. Umthamo, enempilo futhi esihlwabusayo - yilokhu azikwazi ukulondolozwa ukungondleki emsebenzini. Ngezansi ukudla eziqinile amavithamini namaminerali engasetshenziswa njengoba isidlo ngaphandle kokuba kudingeke sikhathazeke ukubukeka isisindo okweqile.

Hlobo luni lokudla akufanele isetshenziswe njengoba isidlo

Esithosiwe, namabhanisi, amahotdog, shawarma kanye Burgers - konke kubhekwa ukudla elimazayo kubangela ukukhuluphala nezinkinga zempilo. Ziqukethe esiningi amafutha kanye carbohydrate, olunceleka umzimba, kubangele izinqubo amaseli fat, okuyinto kamuva kubangela kwesisindo nenhliziyo kanye nezifo semithambo.

Ungadla ewusizo emsebenzini kufanele:

• Nyusa ukugaya evamile.
• Shaja amandla womuntu ngosuku lonke.
• Ukuze anelise iphango.
• Iba-kilojoule amaningi.

Akubalulekile ukuba lingekho ngokuphelele snacking amafutha kanye carbohydrate, isimo kuphela - kufanele kube efanele bona.

cottage shizi

Lokhu elibilile ubisi umkhiqizo - onempilo sidlo esiconsisa amathe. It siqukethe le casein amaprotheni, ngokushesha amuncwa wumzimba. Calcium eziqukethwe izaqheqhe, nethonya ezuzisayo enethambo izicubu, solidifying futhi bebanika ukudla.

Ngenxa yokuthi e cottage shizi equkethwe amafutha ezilwane, kubhekwa umkhiqizo okunomsoco. Asikho isidingo ukuthenga cottage shizi, ushizi ushizi - ngokuvamile kuzo usizo, lesifanele ubisi amafutha esikhundleni yekhwalithi ephansi yemifino (entendeni, uwoyela rapeseed), okubangela ukuqunjelwa.

Undershot, ewusizo nokunomsoco ingase ihlanganise izaqheqhe lihambisana imifino, izithelo noma amakhambi. Calories amagremu 100 of fat cottage shizi kuyinto 230-240 kcal.

isinkwa

crispbreads Delicious kukhona enye enhle kakhulu isinkwa nama-crackers. Calorie banayo cishe iyafana isinkwa, kodwa namanje kuyasiza kakhulu. Ngokushesha anelise iphango yakho, kungalimazi impilo, ukusiza isinkwa. isidlo Iwusizo Kunzima ukucabanga ngaphandle kwalo mkhiqizo, okuyinto yakhiwa wezokudla fibre, amino acid, fibre, amavithamini namaminerali.

Lapho ekhetha breads, kufanele ucabangele ngokucophelela iphakethe, njengoba abanye abakhiqizi ezishaya unkulunkulukazi u-umkhiqizo ewusizo ngokuvamile adayiswa crackers ethosiwe, ngokucebile enongiwe izinongo kanye nezivimbelakuvunda. Izinkwa ewusizo kakhulu yilezi:

• Multizernovye (ikhalori - 300-350 kcal 100 grams ngasinye).
• Ukolweni kanye nokunye okufana nokolweni (250-280 kcal 100 amagremu).
• Lonke okusanhlamvu (280 kcal 100 grams ngasinye).

Uma ekhona ukubunjwa breads ufulawa, imvubelo, ibhotela noma imajarini, bese ukuthenga umkhiqizo okunjalo akukhona kunomvuzo, ngoba ukusetshenziswa kuyo ukudla ngeke nilingenise noma yikuphi okuhle.

Muesli

Umthamo, enempilo nokunomsoco - inhlanganisela amantongomane, okusanhlamvu kanye izithelo ezomisiwe. Muesli kungenziwa egcwele amanzi ethafeni, ubisi, kefir, yogurt, ujusi kusukela lo mkhiqizo ngeke kube kubi nakakhulu. Quality okusanhlamvu aqukethe okusanhlamvu, ezinye izinhlobo of nati, futhi izithelo ezomisiwe.

Kuyaphawuleka ukuthi Ungadla inenzuzo ukuncipha akufanele sakhiwa okusanhlamvu nge high lokucuketfwe ushukela (imikhiqizo uju namantongomane ezicwebezelisiwe). Futhi hhayi Kunconywa ukuba lisetshenziswe njengesifanekiselo ukugcwaliswa kabusha juice, ukhilimu esindayo futhi ukhilimu omuncu. Isilinganiso calorific 100 g - 360 kcal.

kefir

Omunye umkhiqizo ubisi, neze kunabayeni kuya curd. Sebenzisa yogurt kuyasiza ukhiphe ubuthi emzimbeni, aqinise izindonga isitsha. Isiphuzo ehlanza wamathumbu, kunomphumela omnene laxative, kakhulu esesuthi uyaphazamisa.

Calorie 100 g yogurt kuncike ngokuphelele ngokwalokho ekuqukethe amafutha:

• 1 no 1.5% - lisuka ku-40 kuya ku-45 kcal.
• amafutha okuphansi - 30 kilojoule.
• yogurt Homemade - 60 70 kcal.
• 2 futhi 2.5% - kusuka 50 kuya 55 kcal.
• 3.2% - 56 kcal.

Kuye umenzi kanye feedstock ikhalori umkhiqizo zingahluka.

imikhiqizo ewusizo for isidlo: izithelo nezithelo ezomisiwe

Abantu ababebukela isisindo sabo, ochwepheshe batusa ukudla izithelo kanye amajikijolo, kanye izithelo ezomisiwe. Lezi zihlanganisa:

• Amakhiwane (56 kcal / 100 g). Kuyasiza ukulwa ukukhuluphala, kwandisa imisebenzi okuvikela umzimba.
• Apples (52 kcal / 100 g). Izithelo okune-fibre, okuyinto ngcono ukugaya namavithamini futhi acid organic.
• Ubhanana (89 kcal / 100 g). Ubhanana uwumthombo ukudla sokuba imisipha aqukethe 20% imfuneko nsuku zonke amavithamini ye iqembu B, no-vithamini C.
• Inyama yenkomo esethinini (50 kcal / 100 g). Uqukethe bromelain izidakamizwa, ukukhuthaza ukumuncwa okusheshayo amaprotheni.
• Kuraga (241 kcal / 100 g). Naphezu ikhalori high, amabhilikosi omisiwe izithelo ewusizo omisiwe. Kunconywa ukusebenzisa kubantu abanesifo sikashukela. Izinto kufakwe ngezithako zawo, esuswa umzimba cholesterol okweqile, ethuthukisa ukusebenza izitsha inhliziyo negazi.
• Cherry (50 kcal / 100 g). Ukudla izithelo kuzole le emathunjini.
• Blackcurrant (56 kcal / 100 g). izithelo Black uvithamini C, currants zisebenzisa njengoba isidlo ithuthukisa amasosha omzimba.

Ukuhluka snacking ewusizo kungenziwa nhlobonhlobo njengoba oyifunayo zingahlanganiswa izithelo njengoba fresh nge amajikijolo yomiswa. Nuts kungezwe izithelo isaladi, ukuvumela ukuze anelise iphango ngokushesha.

imifino

Fresh imifino yangezinkathi ezithile, kokubili njengendlela dish ehlukile noma njengendlela isaladi, ephelele snacking. Banezinhliziyo ikhalori okuqukethwe ongaphakeme, kuyacetshiswa fibre namavithamini. Okuvamile indoda imenyu kumelwe nakanjani zihlanganisa Ungadla zemifino ewusizo.

Ukuze kwesisindo nempilo ngcono Kunconywa ukusebenzisa nemifino ezilandelayo:

• Yam (86 kcal / 100 g).
• Broccoli (34 kcal / 100 g).
• iklabishi White (25 kcal / 100 g).
• Utamatisi (18 kcal / 100 g).
• Isitshalo seqanda (25 kcal / 100 g).
• Ukhukhamba (16 kcal / 100 g).
• Isithombo (19 kcal / 100 g).
• Isithombo (32 kcal / 100 g).
• Carrot (41 kcal / 100 g).
• Pepper (20 kcal / 100 g).

Bekanye imifino kungenzeka iyiphi imifino. Parsley, dill, cilantro - bonke bangabafundi ecebile Antioxidants amavithamini, ukusetshenziswa kwabo ngcono isikhumba, izinwele, izinzipho, kunomphumela okubuyisela emzimbeni.

zokupheka

Mini-ukudla, amasaladi ukukhanya futhi izitsha ashisayo okulula ukulungiselela, zingabantu ngokoqobo e Ngemizuzwana. Ungadla ewusizo, zokupheka ezibalwe ngezansi, ungakwazi ukupheka emsebenzini ngesikhathi sekhefu, futhi ekhaya.

Caveat kuphela - imikhiqizo kumele sisetshenziswe kuphela fresh, okunamafutha ukugcwaliswa ayikwazi ukwengezwa.

Isinkwa nge cream ushizi

Ngokuba ukulungiswa ephansi fat cottage shizi Ungadla kudingeka, lonke okusanhlamvu breads, kanye namakhambi (parsley, chives nesweli). Ushizi Xuba imifino, ukuxubana ngomumo zisakazwa isinkwa.

Kulesi iresiphi, ungakwazi ukushintsha izakhi futhi ukwethula izithako entsha. Uma ungeza cottage shizi nge utamatisi oqoshiwe kanye pepper, bese uthola isidlo ngisho tastier.

Sandwich nge inkukhu

Umthamo, enempilo nokunomsoco - sinkhwa zommbila isinkwa nemifino abilisiwe inkukhu webele. Inyama kungcono ukulungiselela kusengaphambili ngaphambi kokuya emsebenzini. 2 izingcezu ezincane lwesinkwa wafaka lisikiwe, wabeka umbhangqwana tincetu ikhukhamba, usawoti kancane ufafaze amakhambi. Uma wayefisa, sandwich kungenziwa sekuqala ukufudumala e-microwave oven.

iphalishi Quick

Oat noma nokunye okufana nokolweni ishq okulula ukulungiselela. Engingakusho nje uthele wawayisa inkomishi, uthele amanzi abilayo, futhi emva kwamaminithi ambalwa ephelele isidlo ngomumo ezihlwabusayo, ewusizo nokunomsoco. Liphalishi ungakwazi ukwengeza izithelo, amantongomane izithelo ezomisiwe, kanye ucezu ibhotela yangempela.

Musa ukuthenga iphalishi ezipakishiwe ukudla okusheshayo, ngoba ngokuvamile ukuze uthuthukise ukunambitheka kanye nokwanda eshalofini yokuphila banezela emulsifiers, stabilizers flavorings kanye colorings.

Salad "Spring"

Ukulungisa ukudla uzodinga:

• 1 ikhukhamba.
• iklabishi zifakwe emanzini anosawoti - 50 g
• Isigamu izaqathe lonke (mhlawumbe abasha).
• U-anyanisi.
• Amafutha omnqumo for sigqoka.
• Usawoti ukunambitha.

Ukhukhamba sibe yimichilo, izaqathe grate, uhlanganise wonke iklabishi, engeza anyanisi, amafutha kancane nosawoti.

Sandwich nge izinhlanzi

Ukuze sandwich engcono yokusebenzisa izinhlanzi uwoyela-ocebile salmon, ama-salmon noma trout. Fish nezibopho wagqoka rye isinkwa bese ubeka phezu ulethisi noma ikhukhamba tincetu. Quick, esihlwabusayo ocebile isidlo usulungile.

Cocktail yogurt kanye banana

Ekhaya emsebenzini njengoba isidlo ukukhanya kungazuzisa ukusebenzisa cocktail ngesisekelo kefir. Isiphuzo ulula: banana tincetu ezibekwe ingilazi nechobozekile blender, bese ufaka ukuba ingilazi ephansi fat yogurt ingcosana nesinamoni. Zonke kahle exubile.

Emsebenzini, ngesikhathi sekhefu wakho break, ungakwazi bahlanganise kubhanana ngemfoloko noma spoon uhlanganise ne-yogurt. Ukungaguquguquki uzonikhumbuza yogurt. I cocktail Akubalulekile ushukela - ngenxa ubumnandi isiphuzo banana uginindela kuyoba kancane elimnandi.

izithelo isaladi

Ungakwazi sihlanganise yiluphi uhlobo izithelo, kokubili fresh futhi omisiwe.

amabhilikosi omisiwe geza fake Chop. Apple ikhasi, sibe yimichilo u hlanganise amabhilikosi omisiwe, engeza izaqathe ogayiwe. Salad begqoke ne-yogurt zemvelo noma ephansi fat ukhilimu omuncu.

Ababili banana esikhulu uthathe cubes ezincane, okuhlangana ngayo amakhiwane oqoshiwe futhi uthele isigamu inkomishi yogurt. Amakhiwane ukunikeza ukunambitheka isidlo kanye Iphunga eMpumalanga.

granola okuzenzela

granola Homemade Kunempilo kakhulu futhi tastier kuka esitolo wathenga.

Uhlu izithako:

• Oatmeal - 1 inkomishi.
• Buckwheat wokudla - 1 inkomishi.
• Banana - 1 pc.
• Apple - 1 pc.
• nati oqoshiwe (alimondi, walnuts) - 100 g
• izithelo oqoshiwe omisiwe (amabhilikosi, amakhiwane, amagilebhisi omisiwe noma asithena) - 100 g
• Pineapple omisiwe (izithelo candied) - 50 g

Apple lethusi, banana Mash ngemfoloko. Izithelo ukuxubana endishini izithelo ezomisiwe, izithelo candied, amantongomane, nokunye okufana nokolweni kanye Hercules ishq. Ingxube kwaphumela is kahle welulele izandla zakho. Khona-ke walala bayobhaka iphepha baking, ngiyibeke phezu wokudla ungqimba akukho kuka 1.5 amasentimitha. Beka kuhhavini ubhake at ¹⁸⁰ ° C kuze kube Browning phezulu. Kulokhu, ngaphakathi isidlo kufanele kube soft futhi kancane olumanzi. Muesli Ready, kuyilapho zisatholakala ashisayo, uthathe yizicucu eziningana.

Njenganoma eziningi ewusizo zokupheka ukudla okulula, futhi ungashintsha izithako. Engeza izithelo zakho ozithandayo, zisebenzisa izindlela ezihlukahlukene emikhulu okusanhlamvu, enta taba.

Vegetable shawarma inkukhu webele

Lokhu dish ophelele kulabo abathanda inyama shawarma, kodwa manje ukudla futhi abakwazi ukukhokhela ubumnandi ukudla okunjalo.

Uhlu imikhiqizo:

• Lavash - 1 pc.
• Utamatisi - 2 PC.
• Salad - 1 ishidi.
• Inkukhu webele (abilisiwe) - 100 g
• Imifino - pair of amahlumela ngesikele sokuthena of dill kanye parsley, 2 u-anyanisi izimpaphe.
• Ephansi fat cottage shizi - 1 isipuni.
• Pepper nosawoti - ukunambitha.

Utamatisi uthathe tincetu, inkathi ngosawoti kanye pepper. Salad futhi inyama ukunquma zibe emapheshana, usike imifino. Ishidi lavash amafutha ne ushizi, bese phezulu nge imifino, webele, ulethisi kanye namakhambi. I ukugcwaliswa ngokulinganayo phezu tortilla ke Roll up in a roll Pita wahlukanise izingxenye.