Kuti usakurise kubvisa mapaundi emamwe uye uchengetedze uremu mushure mekudya zvakaoma, iwe unofanirwa kuverenga nekuita kudya kwezuva nezuva. Mapeji e-low-calorie ndiro yakakodzera, zvose pakurasikirwa kwemazivi, uye nekuchengetedza zvigumisiro zvatove zvawanikwa. Pakusarudza ndiro, zvakakosha kufunga kuti kushandiswa kwekushandisa kwekoriyori kunofanira kuwira pahafu yekutanga yezuva, kureva, kwekudya kwekudya kwemasikati uye kwemasikati, uye anenge 20-30% yezvigadzirwa zvezuva nezuva kwekudya kwemanheru.
A low calorie diet is about 1500-1800 calories per day. Kudya-calori yezvokudya zvekureruka kwemazivi mumapfudze inofanira kuva nemishonga yakadaro:
- Nyama nyama - mbira, turkey, chicken, veal, nyuchi;
- Nhamba dzehove dzakaderera-mafura - pike perch, cod, pollock, bluu whiting, pike, bream, gungwa uye nerwizi perch;
- mishonga uye michero - zvose zvakasiyana, gadzirira mbatatisi, mabhanana uye mazambiringa;
- zviyo-zviyo zviyo uye nyemba;
- pasi-fat fat cheese uye cottage cheese;
- huku uye zvihuta mazai;
- pasi-calori yakashongedza saladhi.
Mafuta ezvokudya zvakaderera anogona kuva nemapuroteni uye akaoma makhahydrates, avo vanonyanya kukosha vanogona kufunga nezveproteiniti yekudya. Mienzaniso yezvokudya zvekudya zvemangwanani:
- Cottage cheese nemichero kana michero yakaomeswa;
- Cottage cheese casseroles nemamwe maiti additives;
- Oat, rice, buckwheat, chibage kana mapira mapireji nemukaka, michero kana miriwo;
- Zvokudya kubva mazai.
Kwekudya kwemazuva masikati, kana kucherechedza kwekoriki yezvokudya, zvinokurudzirwa kubika zvinomera uye nyama nyama, hove uye hove. Vekudya soda uye pure soups zvakanaka kwazvo.
Low-calorie mapeji ekurasikirwa nekurema
Pumpkin cream soup ne shrimps
Zvisungo:
- dzungu - 1 kg;
- karoti uye anyanisi - 1 pc .;
- garlic - 2-3 cloves;
- kamuki 10% - 100 ml;
- shrimps - 300 g;
- mafuta omuorivhi - 2-3 tbsp. makapu;
- munyu nemiti inonhuwira kuti inonaka.
Kugadzirira
Iroti uye bvisai onion uye fry mumafuta eorivhi kusvika ndarama yakaonda. Pukisa pakati, dura mu cubes 2x2 cm, isa mukaini uye udururire 1 litre yemvura. Isai pani pamusana wekupisa uye uwedzerei anyanisi nemakroti nemiti inonhuwira. Mushure mokubikira, kuderedza kupisa kusvika pachidimbu uye kubika kusvikira pungu rinoderedza. Zvadaro wedzera kamuti uye funganisa zvinhu zvose mu blender kusvika rakashata. Zvisiyanise choka garlic uye zvishoma nyore fry iyo mumafuta omuorivhi, wozowedzera makanda akaomeswa uye ubike moto muduku. Wedzera shrimp muhope uye inogona kushandiswa patafura yezvokudya. Maererano neizvi mapeji unogona kugadzirira masuka kubva mumiti yakasiyana-siyana.
Puree soup ne cauliflower
Zvisungo:
- koliflower - 1 kg;
- zukini chiyero - 1 pc.;
- cherry tomato - 3 pcs;;
- onion - 1 pc.;
- mafuta omuorivhi - 50 ml;
- greens kuti inwe - coriander, parsley, basil;
- munyu - kuravira.
Kugadzirira
Squash neholiflower kushambidza nekucheka mumakumbo, kuiswa pamwe muhomwe, kutsva girasi remvura, munyu uye kubika kusvikira zvanyorova. Kunyange zvazvo miriwo inenge yakabikwa, zvakanyatsogunzva anyezi uye fry tomato mumafuta omuorivhi. Zvadaro, kanda kabichi nemafuta emuriwo mucolander, sanganidza neiiii-tomato kupfeka uye uikuye muine blender kusvikira yakanyarara. Muto, kubva kune zucchini uye kabichi, unogona kuderedza mbatata yakagadzirwa yakagadzirwa. Paunoshumira, iwe unogona kuwedzera juice shomanana emonamu uye unoshandiswa nemishonga.
Chinhu chakanaka chekudya kwema-calorie dinner ndechekuti:
- soup from chicken fillet with broccoli;
- mukombe wembuchi nemawaini;
- shati saladi;
- zucchini, fried with cheese;
- nyama yakabikwa nemiriwo uye mupunga;
- hove kana hove yakabikwa nekunakirwa kwemiriwo kana rudzi;
- nzeve kubva kune cod;
- kupera pamutsipa wemiriwo.
Kudya nechingwa chekoriori kunofanirwa kunyanya kushandiswa kwemidziyo yemiriwo nechingwa chiduku chebibiki, steam, kana kubikwa kana hove. Yakakwana yekudya kwemanheru:
- mishonga yemvura yakachena;
- baked mango - cauliflower, zucchini, eggplant;
- michero cutlets;
- ndiro nehove;
- mushroom dishes.