Abincin caloric na rage cin abinci shi ne mahimmin lokaci a cikin hanyar rasa nauyi, rike da nau'i da kuma taro daukar ma'aikata. Wasu lokuta yana da wuya a yanke shawara: ku ci gilashin borsch ko wani ɓangare na naman alade tare da nama. Mene ne zai zama da amfani, ba da makamashi da ƙananan da aka ajiye a cikin kitsen mai? Bayan shawarwari tare da masu cin abinci da kuma 'yan wasa, mun tattara jerin abubuwan da ke da kyawun abinci mai yawan ƙwayar karancin abinci da abinci ga kowane abinci. Yi la'akari da shawarwarinmu, kuma ba ku da ku ciyar da adadin calorie mai zurfi na kowace hidima.
Abincin-calorie: abin da za ku ci don karin kumallo?
Lalle ne kun ji daga mahaifi, mai ba da horo, abinci mai gina jiki, abincin karin kumallo ya zama mai gamsarwa. Duk da haka, mai tausayi, ba ya nufin kitshi tare da yanki na gurasa da faranti biyu na porridge. Ya kamata karin kumallo ya zama da amfani, daga motaccen carbohydrates da sunadarai, wanda kafin abincin rana zai ba da makamashin jiki don aiki na al'ada.
Mafi kyau na farko shine cin abinci a madara. Domin kada kuyi dadi, kunna tasa tare da 'ya'yan itatuwa masu sassauci, ƙara zuma, madara madara, jam. Kuma wasu lokuta yin naman alade da man shanu da, alal misali, tare da tumatir ne.
Kayan kumallo mai gina jiki mai gina jiki shine qwai qwai mai qwai qwai 2-3, 200 grams na cakuda cakuda tare da cokali na kirim mai tsami, wani yanki na gurasa da cuku ko kayan yabo na al'ada. Idan kana da lokaci, shirya cuku da wuri ba tare da man shanu a kan girke-girke na abinci ba. Har ila yau, don karin kumallo zai tafi wani abu mai burodi ko kifi, tare da omelet daga qwai biyu.
Mafi yawan abincin calorie don karin kumallo
- Sarkaken 'ya'yan itace, cakuda hatsi
- Banana, raisins, dried apricots
- Boiled kifi - hake, pangasius
- Qwai tare da kaza
- Cottage cuku, yoghurt / smoothies
- Scrambled qwai, hatsin rai gishiri da man shanu / jam
- Sandwich da cuku, gilashin ryazhenka
- Puff irin kek tare da kaza mai gida
Daga sha: shayi na ganye tare da zuma, koren shayi, koko ba tare da sukari, ruwan 'ya'yan itace mai ruwan' ya'yan itace ba, kofi (amma idan ba ka sha ba a cikin wani abu mara kyau, a cikin wani abu mai ciki yana ƙara yawan acidit na ruwan 'ya'yan itace, yana haifar da gastritis da duodenitis).
Low-kalori menu don abincin rana da kuma abincin dare
Da yamma, 'yan wasa suna so su ci buckwheat, amma wannan baya nufin cewa kowace rana kana buƙatar cinye amfanin gona. Mun yi girke-girke don abinci mai yawan ƙwayar kalori don abincin rana da abincin dare, wanda ba kawai amfani ba ne, amma har ma da jin dadi.
Mafi yawan abincin calorie don abincin rana da abincin dare
- Rice sarka da 'ya'yan itace. Kurka zagaye shinkafa kuma jefa a cikin ruwa mai zãfi. Bayan minti 5, ƙara zuwa cubes kwanon rufi na apple, raisins, dried apricots ko berries. Mun sanya tablespoon na sukari - voila - a zuciya da dadi abincin dare shirye!
- Lenten miya da kaza. Dalilin girke-girke shi ne na al'ada, amma a maimakon albarkatun naman alade, muna tafasa da cinya kaza. Muna dafa fry don wasu ko tare da tablespoon na man zaitun. Abubuwan caloric wannan borsch ba zai wuce 330 kcal ba. Kuma a hade tare da sabon yanki na gurasa gurasa - wannan shine abincin dare.
- Sugar alkama da broccoli a cikin batter da kafar kaza. Vitamin da kuma abincin rana. Ƙara ta da gilashin ruwan ruwan orange.
- Saurin kayan lambu mai sauƙi. Zai fi dacewa saya a cikin kantin sayar da kayan lambu mai kayan lambu da aka shirya da bishiyar asparagus, broccoli, farin kabeji, koren Peas, karas, albasa, shinkafa. Har ila yau ƙara zaki da barkono, wani bunch of ganye, 4-5 dankali da 3 lita na miya. Don broth zai je kafar kafa kaza.
- Kayan lambu stew kuma mai arziki a bitamin, sauƙi digestible da low-kalori.
- Daga nama, yin yankakken steamed tare da Bugu da ƙari na karas ko kuma zucchini. Kifi mafi alhẽri dafa a cikin tanda tare da kayan lambu ko dafa. Ka guji frying. An yarda da gishiri.
Ƙananan kalori kayan shayi: shayi mai dadi don bayanin kula
Dukkan hankali da kuma ilimin lissafi, ana buƙatar sukari. Amma abin da za ku ci don kada ku fi kyau? Daga cin abincin kaya za ta dace da ƙananan cakulan "Brut", kukis "Maria" da kuma kukis oat. Waɗannan su ne mafi kyaun zaɓin da za ku saya don shayi. Duk da haka, kar ka manta cewa baza ku ci fiye da 2-4 abubuwa a rana ba. Kuma ba kome ba ne ko akwai kuki ko wani cakulan.
Za a iya cin abinci mai yawa a cikin gida. Bugu da ƙari, suna a wasu lokuta mafi amfani. Misalin misali shine koshin lafiya da aka yi daga flakes da dried 'ya'yan itatuwa. Dubi shirin girke-bidiyo.
Wani kayan cin abinci mai cin nama shine barcin mai gina jiki tare da 'ya'yan itace.
Gishiri da aka yi daga apples and oatmeal ba tare da gari - mai daɗi mai amfani don shayi.
Daga cikin mafi yawan karamar kalo da slopin furotin. Don yin shi, kana buƙatar 200 ml na yogurt na halitta, 20 g na gina jiki, jakar gelatin, apples, berries da kirfa. Yogurt, furotin, gelatin suna hade. Ƙara cubes 'ya'yan itace, berries kuma aika da akwati zuwa firiji na tsawon awa 1.5-2. Jelly ba tare da GMO ba kuma shirye-shirye na shirye!
Tip: Zuba gelatin a kananan rabo kuma ya motsa da kyau. Zai fi kyau a sa shi a matsayin mai wanzami ko mai haɗuwa. Ko kwashe gelatin a cikin ruwan zafi ta kimanin lita 100 kuma zuba cikin cakuda daya.
Abincin low-calories tare da abun ciki mai gina jiki mai girma
Tebur na kayayyakin calori-low
Jerin samfurori mai gina jiki marasa tsada waɗanda ke cikin kowane kantin sayar da:
- Ƙwajin ƙwaƙwalwa, cinya
- Hina, zuciya
- Lentils, waken soya, chickpeas
- Oatmeal
- Cottage cuku, wuya cuku "Rasha"
- Chicken qwai, wato furotin
- Abincin naman gidan gida
- Hake, qazanta, tuna
- Gyada Butan (high in calories, amma lafiya)
- Shrimp
- Walnuts, pistachios (high protein, bitamin da mai abun ciki, ba fiye da 10-20 g kowace rana)
Wannan jerin jerin kayan abinci mai low-calorie. Hada zaɓuɓɓukan kuma samo mafi kyawun jita-jita! Kada ka manta ka raba kayan girke-girke naka da kuma misalai na abinci a cikin maganganun.