Ambiri otsika-kalori zipatso, ndiwo zamasamba ndi zipatso: mndandanda ndi mbali

Iwo kalekale zatsimikiziridwa kuti alange yekha chifukwa cha zimakwana zoipa ndi zoopsa thanzi. Koma ochepa mukudziwa kuti izo ndi inefficient. Adzazunzidwa mwezi kapena kuposa, kumene inu kukwaniritsa chinachake, koma amenewa si cholimba. Ayenera kupita kwa zakudya mwachizolowezi, kachiwiri kupanga zakudya ufa ndi yokazinga, ngati pogwiritsa owonjezera madzi anasefukira kumbuyo ndi kuphulika. Ambiri amadabwa bwanji kukhala imeneyi? Yankho ndi lakuti, mwachionekere, munthu: kuti akhale wathanzi ndi mawonekedwe abwino omangika, nthawi zonse muyenera kudya chilungamo, osati pa nthawi imene inu anaganiza kuonda. Pangani si ovuta, makamaka m'chilimwe. Low-calorie zipatso ndi ndiwo zamasamba adzakuthandizani ndi ichi.

Zima zakudya Amakhala makamaka wa onse amene angathe kupezeka m'masitolo. Chilimwe zakudya bwino ndinasintha, ngakhale anthu amene alibe dziko angakwanitse zipatso ndi ndiwo zamasamba, chifukwa mtengo iwo kugwa mu nyengo. Komanso, tomato wamkulu m'munda bwino kwambiri kusiyana ndi amene anabweretsa chapatali. Amene akuwaona ndipo akungofuna kukhala mu mawonekedwe, pali otsika-kalori zipatso ndi ndiwo zamasamba. Woyamba angagwiritsidwe ntchito ngati woima chabwinobwino mchere kapena anawonjezera kuti mbale wina. Chachiwiri - zonse zabwino saladi ndi garnishes.

Chinese kabichi

Ngati ife kulankhula za masamba, pali njira kwambiri otsika-kalori ndi kabichi. Mbali yaikulu ndi kuti akhoza kusungidwa kwa nthawi yaitali, ndipo onse zothandiza mwawo.

Idyani akhoza kukhala mankhwala standalone ndi monga zokongoletsa ndi. Mwachitsanzo, kabichi akhoza steamed ndipo anali ndi nsomba kapena Turkey m'mawere. chakudya ichi si zokoma kokha, komanso zothandiza. Popeza kabichi lili zopatsa mphamvu 12 okha pa magalamu 100 a mankhwala, mungakwanitse kudya monga inu ntchito. Koma kumverera si kuchuluka.

nkhaka

lachiwiri mu mndandanda anatenga ambiri sanali caloric wokondedwa nkhaka (16 kcal / 100 g). Ndipotu si konse zodabwitsa chifukwa masamba ili pafupi kwathunthu wapangidwa ndi madzi. Mu dziko lathu, mwamwambo kudya nkhaka atsopano. Ngakhale kuti si chinsinsi chimene n'zotheka kuphika ndipo ngakhale mwachangu. Ndi bwino kukonza saladi wa nkhaka atsopano. Muyenera yekha mchere, zitsamba watsopano ndi mafuta. Ngati mukuona kuti sangakwanire, nkhaka mwangwiro zikugwirizana ena otsika-kalori masamba: radish, tomato - zonsezi likukhalira pogulitsira zakudya kwambiri.

masamba ena

Nazo pamwamba masamba, zopatsa mphamvu poyerekeza 40 kcal / 100 ga zukini, burokoli, kaloti, sipinachi, sorelo ndi zitheba. Pa mndandanda, mukhoza kubwera ndi mbale zambiri zosangalatsa. Komanso, pafupifupi mankhwala mu mndandanda zosavuta kupeza, makamaka m'chilimwe. Choncho, zikuoneka kutsatira zopatsa mphamvu - zimenezi sizikutanthauza kuti alephere zosiyanasiyana, ayenera kungokhala mwanzeru tikuyandikira buku menyu.

Pankhani lokoma ndi wowona, kunja otsika-kalori zipatso ndi zipatso pa malo oyamba pa zofunikira. Kuwonjezera chakuti mchere izi ndi zokoma ndi zosavuta kukonzekera, koma ndi zothandiza, monga lili zambiri mavitamini. Pakuti chabwino kwambiri kudya zipatso waima mwatsopano, palibe anawonjezera shuga.

zipatso

Kwambiri otsika-kalori zipatso - zipatso. Mandimu (29 kcal), manyumwa (42 kcal), tangerines (53 kcal) ndi lalanje (47 kcal). Iwo ali vitamini C. Koma zikuonekeratu kuti zipatso si aliyense. Ndipotu, ambiri a iwo mwina matupi awo sagwirizana.

Choncho mungathe kulitchula mapeyala ndi (57 kcal), maapulo (50 kcal), mapichesi (39 kcal). Pakhoza kukhala yaiwisi kapena mumbale. Ndizo basi kuti agonane ndi chiphunzitso chapadera Sikuti. Kumbukirani, zothandiza ndi otsika-kalori apulo yokha. Kuwonjezerako mtanda ndi shuga, iwe keke.

Ndi zokoma, koma pa nthawi yomweyo zoipa. Choyamba - ndi ufa, ndipo kachiwiri - Shuga monga chinthu choyera mu manambala si dekhetsa zovulaza thanzi.

Zipatso ndi mkulu-kalori

Komanso kuganiza molakwika kuti chipatso chirichonse angakuthandizeni kuonda. Low-calorie zipatso kuchita kulibe, koma palinso anthu amene calorie chabe kudzipha ali. mphesa izi (67 kcal), nthochi zakupsa (90 kcal), mapeyala (160 kcal), wamango (67 kcal). Lokhala mungathe Musataye kwambiri. Komabe, pang'ono, iwo ali abwino chifukwa chakuti akhoza m'malo pogulitsira zakudya. Kubweretsa pamodzi nthochi kapena ziwiri za mkate ndi peyala ndi mosavuta kuposa kupeza chidebe chakudya. Pachifukwa ichi, kuti achotse mankhwala amenewa kwa zakudya Sikuti kwathunthu, koma kuchepetsa mowa pa nthawi anali ndi ayenera kukhala.

Vembe ndi kiranberi

Tsopano zikuonekeratu zimene tingachite otsika-kalori zipatso. Lembani iwo, motalika kwambiri, koma adakali ndi kusankha yaing'ono. Ngati inu sindimakonda zipatso kapena mapeyala, yesani kulabadira zipatso za. Pafupifupi onse otsika-kalori, koma mbiri chikutanthauza imatengedwa mavende. Komanso nkhaka, iye oposa theka imakhala m'madzi ndipo lili zopatsa mphamvu zokha 25 pa magalamu 100 a mankhwala. lachiwiri zimapita kwa cranberries chithaphwi. Ndicho chifukwa cha kukoma kwake wowawasa si kwambiri sanakonde. Kwambiri pachabe, chifukwa cranberries yaikulu kuchuluka kwa mavitamini, koma kuphatikiza ndi shuga, ndi bwino zedi.

Ena otsika-kalori zipatso

Ngati wozama kalori zipatso chabe mayina angapo, ndiye zipatso - ndi nkhani ina. Six mitundu, kuphatikizapo strawberries, mabulosi akuda ndi raspberries, sadzachitanso kufika zopatsa mphamvu 40 pa magalamu 100. Kwambiri mkulu-kalori zipatso - yamatcheri. Lili zopatsa mphamvu 64, koma si kofunika.

Ambiri tinganene kuti anthu onse amene anaganiza kuonda, ngakhale bwino mabulosi zipatso, chifukwa kusankha ndi watanthauzo kwambiri. Ndi kokha kupeza blueberries wabwino Mwachitsanzo, m'nyengo yozizira ndi mabvuto kwambiri, choncho Baibulo ili ntchito bwino kokha mu chirimwe.

Pomaliza

Monga mukuonera, si zovuta kudya bwino. Low-calorie zipatso, ndiwo zamasamba ndi zipatso si ofunikira okha komanso zokoma. Choncho, kubweretsa pakokha zovuta kupanga. Ngati inu sakwanitsa kukwaniritsa cholinga pamaso m'chilimwe musadandaule, chifukwa kutsogolo miyezi itatu nyengo dzuwa. Mumagwiritsa ntchito yabwino otsika-kalori zipatso ndi ndiwo zamasamba, ndipo nthawi yomweyo atsopano. Choncho tingoyamba njira ufulu zakudya zawo ndi kuonjezera mphamvu ya workouts wanu. Ndipotu, pamene wina koma m'chilimwe mukhoza nthawi thanzi lanu ndi ubwino?