Masana daga Jami'ar Bologna (Italiya) sun yi magana da mutane 1000 daga cikin 'yan shekaru 21 zuwa 41 da suka taba yin ƙoƙari su ɓacewa kadan, ta taƙaita kansu ga cin abinci. Kuma ya bayyana ainihin gaskiya. Ya bayyana cewa duk wanda yake cin abinci ya rasa sha'awar jima'i, kuma ya sha wahala daga saurin yanayi: gidaje sun fada cikin mummunan aiki, kuma a aikin yazo da tashin hankali. Kuma duk saboda gaskiyar cewa an tilasta musu su watsar da taliya - abincin Italiya. Kowane mutum na uku mai amsawa, ko da yake yana jin tausayi, amma ya jefa abinci mai "rashin jin tsoro", ba zai kai ga burin da aka so ba. To, ba za a iya magance matalauta ba tsawon lokaci ba tare da samun taliya a cikin menu ba!
Bayan nazarin shahararrun shahidai na sababbin girke-girke don cin abinci mai kyau, masana kimiyya na Italiyanci sun tabbatar da cewa sadaukar da suka yi dangane da jituwa da wahalar da suka sha wahala, ciki har da ƙwayar tunani, sun fi hatsari ga lafiyar fiye da wasu karin fam. Tabbas, kawar da nauyin nauyin kilo 3 ya zama dole, amma ba irin wannan farashi ba. Macaroni na Italiya, kamar shinkafa don Jafananci ko kitsen ga Ukrainians, sune samfurori marasa izini. Ko da yake lokuta kuma a cikin adadin kuɗi, amma dole ne su shiga abinci na waɗanda suke ƙoƙarin rasa nauyi.
Godiya ga wannan taimako kadan don tsayayya da cin abinci da kuma cimma nasara zai zama sauki, in ji Italiyanci likitoci. Kuma ƙidaya yawan adadin kuzari ba tare da kiyaye cin abincin da kake so ba zai zama mafi ban sha'awa. Ka gwada waɗannan abinci dan kadan don inganta, dan kadan canza tsarin girke-girke. Kuma a matsayin sakamako, tare da dandalin sabunta abincin da aka saba, za ku sami "adana" adadin kuzari! Lura, duk kayan girke-girke an ba su don 4 servings.
Taliya tare da cuku
Minus 120 kcal
Sauya gwargwadon parmesan, madara da madara da man shanu da cheddar tare da mai kifi, madara madara da mai dadi.
Tafasa 250 g na kowane taliya daga alkama na m iri. A cikin gilashin frying mai zurfi a kan matsakaiciyar zafi, haɗa 1/2 kofin skim madara da 150 grams na Boiled kabewa. Cire daga zafi, ƙara 1 kofin grated cheddar, 1/2 teaspoonful. tablespoons na gishiri, 1/4 shayi. tablespoons na bushe mustard da barkono dandana. Sanya manna a cikin m, cika shi tare da cakuda kabeji, ku yayyafa wasu gurasa ko gurasa a saman. Gasa manya don minti 20 a 180 ° C.
Ta yaya kake "ajiye" adadin kuzari?
Bayan sanya wasu sauye-sauye don sababbin girke-girke don cin abinci mai kyau da muhimmanci rage karfin abun ciki na tasa, za ka rage yawan abun caloric zuwa 300 kcal daga daidaitattun 420, da kuma ƙara kabewa, samun kashi 45% na bitamin A kullum da kuma fiber mai amfani.
Meatloaf
Minus 156 kcal
Sauya naman sa naman gari da gurasa gurasa tare da nama mai naman fararen nama mai launin turkey, naman alade da daskararre.
Yi amfani da tanda zuwa 200 ° C. A cikin kwano, hada 500 g na manya turkey, 2 qwai babba, 1/2 kopin oatmeal, 1/2 kopin finely albasa albasa, 300 g na daskararre spinach ganye, 1 teaspoonful. a spoonful na bushe kore yourme, gishiri da barkono baƙi dandana. Cikakken nama a cikin takarda, an ɗora daga sama da gasa na kimanin awa daya.
Ta yaya kake "ajiye" adadin kuzari?
Naman nama nama na nama ba shi da ƙananan caloric fiye da naman sa: yana da kimanin sau 8 musa mai ciki. Kayan shafawa zai sa nama ya fi dacewa, kuma flakes oatmeal zai taimaka wa roulette kiyaye nau'in daji.
Kaisar salat
Minus 67 kcal
Sauya saran Kaisar da aka shirya da rigar da aka shirya bisa ga sabon girke-girke.
Mix 1 kwai, crushed tafarnuwa clove, 1.5 teaspoons. cokali na tsofaffin gwangwani, 0,5 shayi. spoons na Dijon mustard, 2 Tables, spoons na lemun tsami ruwan 'ya'yan itace da man zaitun.
Ta yaya kake "ajiye" adadin kuzari?
Sauce shine mafi yawan adadin calories na salad. A cikin tebur 2. spoons yana da 18 g na mai! A cikin wannan girke-girke, mai abu ne mai rabi kamar yadda yake, banda gareshi masu adadin calories irin su sugar da fructose-arziki masarar syrup suna cire.
Cream soup
Kasa da 115 kcal
Sauya cream (kirim mai tsami) da broth mai kaza mai albarka tare da madara mai yalwata, da wake da wake-wake da kayan lambu tare da sababbin girke-girke don cin abinci mai kyau.
Mix 400 ml na kayan lambu broth, 750 g tumatir a kansa ruwan 'ya'yan itace, ƙara 2-3 bay ganye da kuma sanya wuta matsakaici. A cikin kwano, ƙugiya tare da cokali mai yatsa 1 kopin wake wake. Lokacin da miya ke dafa, zuba 1 kopin madara 1.5% mai, kakar tare da gishiri, freshly ƙasa barkono da kuma dafa na wani mintina 15. Cire daga miyan bay leaf da whisk a cikin wani blender tare da wake puree.
Wa'adin abin da kuke "ajiye" adadin kuzari? Gishiri mai tumatir, har ma ba tare da kirim mai tsami ko kirim mai tsami ba, zai kasance mai arziki tare da wake (wani nau'i na fiber wanda yake karfafa aikin aikin gastrointestinal). Sauya da miya kaza tare da kayan lambu, ka rage yawan ciwon sodium - yana jinkirta soda kuma hakan yana taimakawa ga samun karfin.
Ice cream tare da strawberry syrup (jam, jam)
Minus 156 kcal
Sauya sautin da aka yi da syrup syrup ko jam miya daga sabo-daskararre.
A cikin kofuna 4 na strawberry ƙara 1 tebur. a cokali na zuma kuma riƙe a kan zafi kadan har sai cakuda ya zama kama. Cool da kuma yi ado kowane ice cream ball tare da wannan cakuda.
Ta yaya kake "ajiye" adadin kuzari? Fiye da ƙin yarda da kanta a cikin kankara, mafi alhẽri rage rabi sau biyu. Idan kun ƙi sugar syrup don jin daɗin sabbin 'ya'yan itatuwa, za ku sami kusan kashi 100% na yau da kullum na bitamin C.