A fan na kayayyakin cutarwa
Matsalar. Ba ku da isasshen ƙarfin da za ku dafa wani abu a ƙarshen rana, don haka ku sayi abincin da za ku fitar. Amma duk wani saukakawa yana da farashin. Alal misali, abincin gaggawa Cheeseburger yana da adadin kuzari 700 da fat 26 grams, kuma kusan dukkanin kasar Sin za ta ƙara yawan calories 1,000 zuwa gare ku. Duk da haka, ba duk abinci daga abinci mai azumi ya ƙunshi kitsen mai yawa ba! Kashe wani akwati na pizza kuma koyi yadda za a zabi mafi kyau mafi mũnin idan ziyartar abinci mai sauri.
Matsaloli ga magoya bayan kayan haɗari
Zaɓi zaɓi mafi yawan calories don cin abinci: ƙananan kayan abinci da jijiyoyin dafa shi da ƙananan kitsen mai. Maimakon shawarma, alal misali, yafi kyau ka ɗauki kaza mai gaza. Koda mafi kyau zabi zai zama kaza tare da kayan lambu da shinkafa, steamed. Zaka iya ajiye kimanin calories 500, kuma a cikin mako daya zai kare ku daga nauyin kilogiram na kilogiram 0.5, wanda kuka kasance barazana. Kada kayi la'akari da kudi akan biyan babban rabo: karin fries na french a ƙananan farashi yana da kyau daga tsarin tattalin arziki, amma jikinka zai biya shi. A cikin babban ɓangare na fries na Faransa za ku sami calories 510 da fat 26 grams, yayin da kananan ƙwayoyi ya ƙunshi calories 210 da 10 grams na mai. Zai fi kyau a yin umarni da dankali dafa da salsa "Salsa": yana da nauyin kilo 130 ne kawai ya ƙunshi calories 100, 3 grams na fiber, kuma babu kitshi. Ka yi kokarin tsara "abincin sirri" naka mai sauri. Maimakon ci gaba da kunsa bayan cin abinci ku ci abinci, ku dakatar da babban kantin sayar da kifi, wanda za'a iya dafa shi a cikin tanda a cikin mintuna. A lokaci guda kama wasu samfurori masu amfani: sabo ne, salatin daga gidan salat, gwangwani gwangwani.
Kayan kayan lambu mafi sauri a duniya
Don ajiye lokaci, amfani da girke-girke na tasa, wanda aka shirya kuma yayi aiki a cikin wannan kwano. Abinci na gina jiki: a cikin kayan lambu pizza akwai adadin kuzari kaɗan, don haka yana da lafiya don cin 'ya'yan itacen bun ko' ya'yan itace.
Lokacin shiri: 2 minti
Lokacin abinci: 3-4 minti
• 4 fata fata;
• margarine;
• 2 tsp pesto miya;
• gishiri gishiri;
• barkono baƙar fata don dandana;
• Gilashin sliced kayan lambu (broccoli, namomin kaza, barkono mai dadi);
• 1 tbsp. a spoonful na grated cuku "Parmesan"
Lubricate da m tasa da margarine. Zuba squirrels a ciki, ƙara gishiri da barkono dandana. Whisk tare da cokali mai yatsa har sai an samo cakuda mai kama. Ƙara kayan lambu da dafa a cikin microwave na minti daya a babban zafin jiki. Cire farantin, yada shi da sauri kuma sanya shi a cikin tanda na minti daya. Duba don samuwa. Idan kayan lambu sun dubi damp, a rufe murfin tare da polyethylene kuma dafa minti daya. Yayyafa tare da cakulan cakuda da kuma cin abinci a teburin.
Gida na gina jiki (dukan pizza):
• 33% mai (5.5 g, 1.6 g gatsasshen ƙwayoyi)
• Carbohydrate 17% (6.2 g)
• Furotin 50% (18.2 g)
• 1.8 g na fiber
• 120 mg na alli
• 1 MG na baƙin ƙarfe
• 337 MG na sodium.
Nasara ga masu cin ganyayyaki
Domin kada ku ji tausananci kuma kada ku ci da maraice a maraice, raba karin kumallo da abincin rana zuwa sassa da yawa kuma ku ji dadin su kowace rana 3-4 a rana, kuna sarrafa yawan adadin kuzari da aka cinye kowace rana. Nuna rashin jin yunwa yana da wuyar gaske, amma zaka iya yin shi don kada yayi karfi, don kare kanka daga rashin ciwo. Bada salatin kayan lambu. Ƙara zuwa salatin salatin abinci mai gina jiki maras nauyi, kuma yunwa za ta koma baya na dogon lokaci. Ka yi kokarin yalwata da kayan lambu 100 g na gwangwani gwangwani don salads, rabin kofin wake, yankakken kwai kwai ko 30 g na almonds. Ku ci karin fiber na gina jiki a abincin dare. Kuna iya jin dadi kuma ba samun karin adadin kuzari. Ka yi kokarin yin abincin dare a kan farantinka, kayan lambu ko kuma kayan lambu.
Salatin Saitunan Thai
Wannan salatin, wanda ya dace a matsayin babban kayan abinci, zai dogon lokaci don jin dadin yunwa saboda furotin da fiber da ke cikin karas da Peking kabeji.
Lokacin shirye-shiryen: minti 10
Lokacin shirye-shiryen: 12-20 minti
• 1/4 kofin abincin ruwan 'ya'yan lemun tsami mai sauƙi;
• 1/4 kofin abincin ruwan 'ya'yan itace mai sauƙi;
• 2 tbsp. cokali da miya ga kifi;
• 1 tbsp. a spoonful shinkafa vinegar vinegar;
• 1 tbsp. a spoonful na sukari sugar;
• 1 tbsp. wani cokali (ko don dandana) na yankakken yankakken ja barkono;
• 5 inji. Sassin 'ya'yan itace mai santsi;
• Gilashin 8 na yankakken yankakken Peking kabeji;
• kofuna 2 na gras gishiri;
• 1 kofin yankakken mint;
• 1 kofin yankakken cilantro;
• 220 g na naman sa;
• gishiri da barkono baƙar fata don dandana
Yi la'akari da tanda zuwa babban zafin jiki. A cikin karamin kwano, yalwata lemun tsami da ruwan 'ya'yan itace orange, miya da kifi, shinkafa vinegar, sukari da barkono mai zafi. Add da shallots kuma ajiye. A cikin babban kwano salatin, hada karas, kabeji, Mint da cilantro. Sanya shi. Gishiri da barkono da nama kuma saka shi a kan jirgin abincin burodi. Gasa, juya sau ɗaya, zuwa mataki na buƙata na gurasa (6-7 minti a kowane gefen - tare da jini, minti 8 - gishiri na matsakaici, 9-10 - gurasa mai kyau). Saka nama a kan katako da kuma bada izinin kwantar da shi kimanin minti 10. Ƙarshen yanki kuma ƙara zuwa salatin kabeji. Saƙa da salatin tare da miya kuma haɗuwa da kyau. Yada kan 2 faranti kuma ku bauta wa teburin.
Nutrition Facts Adadin Ɗaukaka:
• 23% mai (10 grams, 4 g cikakke fats)
• 44% carbohydrates (43 g)
• gina jiki 33% (32 g)
• 13 g fiber
• 259 MG na alli
• 6 MG na baƙin ƙarfe
• 1 576 MG na sodium.
Culinary minimalist
Matsalar. Yi nasara da biyayyar cin abinci maras kalori, da cin kofin kofi da kuma cin abinci tare da kayan salatin kayan lambu, kuna tsammanin komai abu ne na al'ada tare da abincinku. Amma dai ya nuna cewa kuna samun kayan abinci mai mahimmanci don ya ƙare duk rana, kuma da yamma za ku mutu kawai daga yunwa. Kada ka taba zuwa irin wannan kasa, in ba haka ba za ka iya kawo karshen abincin abincin dare ba, sannan ka zargi kanka cewa duk kokarinka na banza ne.
Ƙaunar cin abinci
Matsalar. Bayan wani abincin dare mai matsakaici daga ra'ayi naka, za ka fara farawa da kayan abinci iri-iri. Ana farawa tare da kukis marar lahani guda biyu, kuma a ƙarshe ka komai duk akwatin, yayin da kake samun calories 1440. Dalilin da ake amfani da wannan abinci na iya zama ainihin ainihi na yunwa da kuma tunanin ku. Idan kun damu da wani abu, to, tare da taimakon abinci don magance matsalar nan har yanzu ba za ku yi aiki ba. Watakila ya kamata ka yi tunani game da ainihin maganin matsalar. Idan ku ci, saboda kuna fama da yunwa, to, kuyi tunani akan abincinku don abincin abincin ya hada da abinci mai yawa mai gina jiki mai gina jiki, kuma ku daidaita da kanku don kauce wa abincin maraice.
A yanke shawara ga mai son son ci
Gano ma'anar abincinku na yau da kullum. Kula da abinci na tsawon makonni biyu don gane abin da ke dalili don hanta da kuma sauran abincin. Yi rikodin lokacin cin abinci, adadin da ake ci da jin dadi a lokacin cin abinci. Haɗa kayan mai amfani a cikin abincin abincin dare. Idan yunwa ba zai tafi cikin minti 20 ba bayan ka ci abinci, to, watakila ba ka sami isasshen mai kyau ko furotin ba, wanda hakan ya kara yawan abincin da ake amfani dashi. Kuma kada ka ji tsoron kalmar "fat". Zaka iya ƙara yawan su ta wurin ƙara dan teaspoon na cakuda man zaitun tare da ruwan 'ya'yan lemun tsami (kawai adadin kuzari 40) zuwa kofa ko kayan lambu. Bayan abincin dare, shirya don gaba. A wanke alayyafo, yanke albasa, kuyi karas. Domin wannan sana'a, idan kun ci wani abu, to, akalla zai zama samfurori masu amfani. Bugu da ƙari, za ku sauƙaƙe shirye-shiryen abincin dare mai kyau a rana mai zuwa. Yi abun ciwo a kan shirin. Ɗauki calories 200 daga abincin yau da kullum don abincin bayan abincin dare. Ku ci mafi yawa a cikin dare? A wannan yanayin, samuwa tare da wani abu mai girma, amma ba maɗaukaki cikin adadin kuzari ba. Zai iya zama haske popcorn ko sliced kayan lambu. Ko raba abincin dare zuwa kashi biyu: ci daya nan da nan, kuma na biyu - 'yan sa'o'i kadan.
Gurasa kaji
Wannan abun ci abinci mai gina jiki, da godiya ga halaye masu kyau, zai maye gurbin kwakwalwan kwamfuta, ya ba ku da gina jiki, allura da fiber. Canja girke-girke bisa ga abubuwan da kuka zaɓa, ƙara zuwa ga kayan daban-daban da kayan yaji.
Lokacin shirye-shirye: minti 5
Lokacin shirye-shiryen: minti 35-40
• 1 gwangwani na kaji (400-500 g);
• Man fetur;
• gishiri mai girma don dandana;
• 1/8 tsp tafarnuwa foda (ko fiye - dandana);
• 1/8 tsp cayenne
• barkono (ko fiye - dandana);
• 1/4 tsp na dried oregano (ko dandana)
Yanke tanda zuwa 230 ° C. Saka chickpeas a cikin tukunyar burodi. Gasa shi a minti 35-40, girgiza lokaci-lokaci, har sai launin ruwan kasa. A sa a cikin babban kwano, ɗauka da sauƙi da man zaitun. Ƙara gishiri, barkono, tafarnuwa da oregano. Dama don yin kayan yaji a rarraba.
Gina mai gina jiki ta hanyar bauta (100 g):
• 8% mai (1.3 g, 0.1 g cikakken mai)
• furotin 17% (5.7 g)
• 5.1 grams na fiber
• 393.4 MG na alli
• 16 mg na baƙin ƙarfe
• 339 MG na sodium.
Sarauniya na jam'iyyun
Matsalar. Saboda aikinka, ka shiga cikin hawan rayuwar rayuwar ka, ke halartar yawan jam'iyyun da kuma karbar bakuna. Ba ku yi amfani da tanda ba dogon lokaci, saboda haka za ku iya sanya shi a cikin takalmin takalma. Bugu da ƙari, ba ku kula da abin da kuke ci ba a lokacin taron na gaba. Amsarku? "Wannan wani abu na musamman ne!" Amma wannan ba wani biki na musamman ba ne, yana da kullum na rayuwarka.
Nasara ga Sarauniya na Jam'iyyun
Ku zo cikakke. Ɗauki abincin rana mai gina jiki don aiki, kuma ku ci game da sa'a daya kafin ku je teburin abinci. Saita iyaka. Shirye-shiryen farko na abin da za ku ci a wani taron biki shine mahimman ku ga nasara. Idan an shirya abincin dare a wani gidan abinci mai kyau, ajiye shi don adadin kuzari. Kayan abinci na yau da kullum? Ka yi kokarin ci gaba da rabo 3: 1 (wasu nau'o'i guda uku masu amfani da ƙananan calories masu amfani da ƙwayar calories suna da sashe guda ɗaya na tsararren calorie). Kuma maimakon zuwan zuwa tebur daga lokaci zuwa lokaci, da zarar kun sanya farantin abin da kuke so ku ci, kuma a wannan karshen tare da abinci. Ƙayyade yin amfani da barasa. Ƙimarka tana ɗaya ko biyu cocktails, ba. Tare da giya, karin calories mara amfani sun fada cikin jiki, wanda babu wata hanyar da za ta shawo kan yunwa. A akasin wannan, ci ne kawai yake ciwo. Don samun wani abu da ya dace da sauran baƙi, ku tambayi bartender don shirya kuren giya tare da soda, ruwan 'ya'yan itacen cranberry da yankakken lemun tsami.
Noodles tare da kaza
Wannan tasa yana da sauƙi a shirya, kuma, bayan cin abinci kafin wata ƙungiya, za ku ceci kanku daga rashin ci.
Lokacin shirye-shirye: minti 15
Lokacin cin abinci: minti 15
• 200 g na noodles;
• 5 tbsp. spoons na dan kadan salted soya sauce;
• 2 tbsp. spoons shinkafa vinegar;
• 1 tbsp. a cokali na sesame man fetur;
• 2 teaspoons na zuma;
• 2 teaspoons na mustard;
• 1 tbsp. wata cokali na man shanu na man shanu;
• 350 g na ƙirjin kajin ba tare da fata da kasusuwa ba;
• 5 inji. Sassin 'ya'yan itace mai santsi;
• Mango mai sliced guda 1
Tafasa siffofi. A cikin babban kwano, haɗa abubuwa 6 da aka lissafa a kasa domin yin miya. Sanya shi. Ƙara shinge a cikin takalmin filastik don tanda ta lantarki da kuma dafa tsawon minti 3. Bada sanyi, yanke kuma sanya a cikin kwano na miya. Ƙara nau'ikan nau'ayi, mango da shallots, yalwa da kyau. Ci gaba a cikin takarda a cikin firiji har sai an yi amfani da shi.
Bayanin abinci na gina jiki:
• Ma'adinan 17% (8.5 g, 1.6 g cikakke ƙwayoyi)
• 57% carbohydrates (63.5 g)
• furotin 26% (28.9 g)
• 1.9 grams na fiber
• 55 MG na alli
• 3 MG na baƙin ƙarfe
• 1314 MG na sodium.