Pave kuderedzwa mafuta zvokudya chiratidzo macalorie. Delicious pasi-mafuta zvokudya uremu

Ruzhinji rwevanhu vanosarudza kuti vade zvokudya uye zvinonaka zvokuseredzera. Uye kwete wose anogona kuramba chinonaka madhishi kunyange kana ane yakawanda macalorie. Izvi chete zvokudya kazhinji pave kufuta. With zera, asi metabolic pezvakaitwa vari seiyi, asi tsika jikichira uye zvokudya zvisingavaki muviri anoramba. With kufuta anouya zvirwere zvakasiyana-siyana, uye dzimwe nguva izvi munhu anosarudza kutora yakakura chiito - pachigaro yakaoma kudya, rinooneka anoramba kutora zvokudya, inokonzera kurutsa uye zvichingodaro ..

Nzira yakadaro chete sembura zvinhu. No vakadzikama yezvokudya haana kukuudza kurambwa wakakwana zvokudya. Uremu kunogona inonaka uye utano, vachidya inonaka nezvirongo chiedza zvokuseredzera, apo achitungamirira kushingaira mararamiro. resipi Izvi zvichabatsira yakaderera-mafuta zvokudya macalorie chiratidzo - ndiyo nzira huru kudya zvakanaka, kwete kudya nemamwe makabhohaidhiretsi uye mafuta.

Next, isu hunonyatsodonongodza meatless zvokudya nokuda yokurasikirwa uremu. Vakagadzirira nokungwarira kukuru uye rudo, shoma-mafuta zvokudya (pamwe chiratidzo macalorie) kubvisa nzara uye kugara mupfungwa, uye nokukurumidza kukuzadza muviri. Chikurukuru - chikafu ichi pamusoro nguva ichava tsika uye zvichava iwe upenyu.

Achibatsirwa akwanise Muterere, unogona uremu uye kuiita pasi zvachose kuzvidzora. Tinopa yakaderera-mafuta zvokudya yokubika chinyorwa kuzozvidzorerwa macalorie. Foods risinganyanyi makabhohaidhiretsi uye mafuta Chokwadi, Siyanisai yenyu Mishonga tafura.

Buckwheat mukaka Porridge

Nyanzvi rayira zvakasimba zuva mangwanani kudya oatmeal. Vamwe achati kuti zviyo yakakwirira kwazvo macalorie. Izvi hazvisi izvo. A chikamu chiduku chero Porridge pasina shuga pamwe michero yakaomeswa uye uchi energize iwe uye kunobatsirawo pamusoro zvomudumbu hurongwa. All hudeyuschego varumbidze kutanga mangwanani kudya ane Buckwheat, yakabikwa yakaderera-mafuta mukaka. Rinogona kutsiva kukanganisa ichi anova mapfunde. Ingredients:

• magiramu zana Buckwheat;
• zvishoma pane girazi mukaka, zvinogona rakasanganiswa nemvura;
• grated chizi 45% mafuta.

Geza nebemhe uye kutumira mota pasi pemvura. Yakabikwa Porridge kuzadza pamwe grated chizi. Very zvinovaka uye chisvusvuro zvinogutsa. Vakadya uchida kuderedza mafuta zvirimo, unogona madekwana soka bhari mumvura, uye mangwanani atsva uchi. Muna 100 magiramu Porridge yaive 150 chete kcal.

Low-mafuta howa muto

Panguva Zvokudya musakanganwa nguva kudya mvura zvokudya. Light soups zvinopa-refu saturation mumuviri uye vane kunobatsirawo pamusoro intestinal turakiti. Recipes yakaderera-mafuta zvokudya, asi soups uye borscht, zvinosanganisira muriwo itsva, howa uye dzakaonda nyama (huku, tsuro, Nutria, veal).

zvinoti:

• Dried howa (50 g);
• matapiri maviri;
• kerotsi diki uye hanyanisi;
• clove pamusoro hadiyo;
• kuravidza munyu dema mhiripiri uye;
• Unogona kuwedzera miriwo kuti ruvara.

Howa soka kwemaawa maviri mumvura inotonhora, uye ipapo akabika (kwete kudira mvura), akakanda ari colander uye sukurudza. Chendarira makarotsi, hanyanisi bande. Muriwo zvisvundu mafuta muriwo, wedzerai kurema howa.

Peel matapiri, racherwa 4 zvidimbu uye mota. Zvadaro yakapwanyika kuva puree uye kuwedzera howa muto. Rinowedzera zazharku, gariki, makwenzi uye zvinonhuwirira. 100 magiramu pakati mumuto kuti 92 kcal.

unhu Excellent vane yakaderera-mafuta ndiro. Recipes vane macalorie ichakubatsira nokukurumidza ngaaverenge simba ukoshi pazuva. Zviri nyore chaizvo, kunyanya vanhu vaya vanofanira kuramba kuongorora simba zvitengeswa hurongwa.

yakabikwa veal

Recipes yakaderera-mafuta zvokudya (pamwe mapikicha) vari akasiyana-siyana. Kugadzirira ndiro kwakadaro kubva dzakaonda zvikafu. Muchiitiko chino, tinofanira yakaderera mafuta nyama, inenge hafu churu. Uyewo, zviri rinoumbwa yemakwenzi: mindi, nemiriwo thyme, Basil mashizha, mazana maviri magiramu pamusoro hanyanisi, dema mhiripiri, zvishoma munyu uye waini tsvuku (zana magiramu).

Kucheka nyama zvidimbu zvidiki, panzvimbo saucepan, dira mvura uye kupfeka moto nyemba. Anogadzira kuti inenge awa. Kana nyama iri nyoro, kuwedzera ose zvinonhuwira miriwo, siya kuti yaoma kwemaminitsi 10. Zvadaro kudururira waini. Shumirai pamwe hunovira mupunga uye yakachena saradhi. 100 g nyama yezvokudya raiva 140 chete kcal.

Casserole kuti eggplant uye zucchini

Chimwe chezvinhu inonaka uye chinonyanya kukosha, utano zvokudya chinhu muriwo Casserole. Zvinogona kusvitsa sezvo huru zvokudya uye somunhu Starter.

zvimwe:

• 600 g eggplant uye Squash;
• hafu makapu yakaderera-mafuta yakashapa ruomba;
• zai;
• munyu, mhiripiri.

Clear sinenkie akasvuura, nepakati nehafu yeawa soka mumvura inotonhora kubvisa kuvava. Zvadaro muriwo racherwa matete zvitete pamwe zucchini.

Kuzora kuti kubikira dhishi namafuta muriwo uye akariisa majasi miriwo, rakatumbuka pakati pavo. Sasa pamusoro namafuta uye ugozvitumira muchoto kwemaminitsi 15.

Pakangotanga zvigadzirwa vari browned, bvisa pani ugodira yakashapa ruomba uye zai nezvakasanganiswa. Zviri nyore chaizvo kubva zai, munyu uye yakashapa cream. Zvese zviri arohwe aine chisanganiso. Kubika kwemaminitsi 10. Per 100 g nenhoroondo zvokudya 100-120 kcal.

Vaizoseredzera - bheri coctail

Zvino tichafadza pachavo vanyoro inotapira mango. Pave kuderedzwa mafuta zvokudya rairatidza macalorie haazorambi vachidyisa. Kunyanya slimming tsanangura yakagozha musiyano wezvinyorwa mukapabheri dhizeti kuti inoumbwa girazi pasi-mafuta yogati (dzekare shuga), muchando michero - Assorted (mahabhurosi, currants, mastrawberry). Muzhizha inogona kushandiswa manyoro. Zvinoda shoma mukaka 1% mafuta - 0.5 rinoonekera.

Rinogadzirira coctail nokukurumidza uye nyore nyore. Kunyudza ose zvigadzirwa ari blender kana chisanganiso, uye panzira. wakagadzirira zvinonaka mango All. Tisati kushandiswa, tinoratidza kuti -oma. Mumwe kushumira (magiramu mazana maviri) rine 170 macalorie.

chitsamba

The aronga yakaderera-mafuta zvokudya yokubika kuzozvidzorerwa macalorie kuchakubatsira kuramba kudya uye vachidyisa kumbobvira. Pakati apa zvokusarudza, tinoona kuti zvokudya izvi zviri nyore kugadzira uye zvikuru zvinonaka. Usakanganwa pamusoro miriwo salads, yakabikwa hove, bhinzi nezvinogadzirwa nomukaka. Kuderedza muna macalorie, kuramba inoshanda uye unhu zvataidya, bikai navo steamed, nyemba, bikai uye kubheka.