Maswiti Ochepa a Glycemic

• Kuchuluka kwa XE kudya, kumakhala kovuta kwambiri kuchepetsa shuga
• Ngati muwerengera molondola kuchuluka kwa insulin, ndiye kuti simungathe kuchepetsa kuchuluka kwa chakudya chamafuta
• Kwa odwala matenda ashuga, kudya moyenera ndibwino - 15-30 XE patsiku

Kodi mndandanda wazinthu zamtundu wa glycemic ndi ziti

Ndi matenda ashuga, sikuti ndi chakudya chamagulu omwe amapangidwamo, komanso liwiro lomwe amazigaya ndikuziyika m'magazi. Chifukwa chakuti zakudya zophatika bwino zomwe zimapangidwa m'mafuta, zimachepetsa shuga yanu. Chifukwa chake, kuchuluka kwa glucose m'magazi mutatha kudya kumakhala kotsika, ndipo kumachepetsa mphamvu ya mitsempha yamagazi ndi ma cell amthupi ofooka.

Glycemic index (chidule cha GI) ndizomwe zikuwonetsa zotsatira za zakudya zosiyanasiyana atatha kugwiritsa ntchito shuga. Mu matenda a shuga, ndilosafunikira kwenikweni monga kuchuluka kwa mikate ya mkate pazinthu. Chithandizo chamankhwala chimalimbikitsa kudya zakudya zotsika kwambiri za glycemic index ngati mukufuna kukonza thanzi lanu.

Kuti mumve zambiri, onani nkhani yakuti "Glycemic Index of Diet Products forabetes."

Zakudya zokhala ndi index yayikulu ya glycemic ndi shuga, uchi, miyala ya glucose, timadziti, zakumwa za shuga, zoteteza, etc. Izi ndi maswiti omwe alibe mafuta. Mu matenda a shuga, amalimbikitsidwa kuti adyedwe, omwe ali ofanana ndi magawo awiri a mkate, pokhapokha ngati muyenera kusiya mwachangu hypoglycemia. Nthawi zina, izi ndizovulaza kwa odwala matenda ashuga.

Ndi magawo angati akudya

Tsamba lathu lidapangidwa kuti ipititse patsogolo zakudya zamafuta ochepa a mtundu 1 ndi matenda ashuga a 2. Izi zikutanthauza kuti timalimbikitsa kudya zakudya zamafuta ochulukitsa omwe si oposa 2-2,5 mkate tsiku lililonse. Chifukwa kudya zakudya za 10-20 XE patsiku, monga momwe amavomerezera zakudya "zovomerezeka", ndizovulaza m'magazi a shuga. Chifukwa - werengani.

Ngati mukufuna kutsitsa shuga wamagazi anu ndikuwasunga bwino, ndiye kuti muyenera kudya zakudya zochepa. Zinapezeka kuti njirayi imagwira bwino ntchito osati kokha ndi matenda 2 a shuga, komanso ndi matenda amtundu woyamba 1. Werengani nkhani yathu yazakudya zotsika mtengo zamatenda a shuga. Palibe chifukwa chomvera upangiri womwe umaperekedwa pamenepo, pa chikhulupiriro. Ngati muli ndi mita ya glucose yolondola, ndiye kuti m'masiku ochepa mutha kuwona bwino ngati zakudya zotere ndi zabwino kwa inu.

Anthu odwala matenda ashuga padziko lonse lapansi akuchepetsa kuchuluka kwa mikate yazakudya zawo. M'malo mwake, zimayang'ana pa zakudya zomwe zimakhala ndi mapuloteni komanso mafuta abwinobwino achilengedwe, komanso masamba a vitamini.

Maphikidwe a chakudya chamafuta ochepa a mtundu 1 ndi matenda ashuga 2 amapezeka pano.

Ngati mutsatira zakudya zamagulu ochepa, pambuyo pa masiku ochepa, onetsetsani kuti zimakupindulirani kwambiri komanso kukhala ndi shuga. Nthawi yomweyo, simudzafunikiranso matebulo osintha zinthu kukhala mkate. Tikukulimbikitsani kuti 1 XE ndi 12-15 magalamu a chakudya. Ndipo pachakudya chilichonse muzidzangodya magalamu 6-12 am'madzi, ndiye kuti sioposa 0.5-1 XE.

Ngati wodwala matenda ashuga azitsatira zakudya “zopatsa thanzi”, ndiye kuti amadwala matenda a shuga omwe sangathe kuwongolera. Wodwalayo amawerengetsa kuchuluka kwa insulin yomwe angafunikire kuyamwa 1 XE. M'malo mwake, timawerengera ndikuwunika kuchuluka kwa insulini yomwe imafunikira kuti izitenge 1 gramu yamatumbo, osati mkate wonse.

• Momwe mungalandiridwire matenda a shuga a mtundu wachiwiri: njira imodzi ndi imodzi
• Mankhwala 2 a shuga: nkhani yatsatanetsatane
• Mapiritsi a Siofor ndi Glucofage
• Momwe mungaphunzirire kusangalala ndi maphunziro akuthupi

• Mtundu woyamba wa chithandizo cha matenda a shuga kwa akulu ndi ana
• Nthawi ya tchuthi ndi momwe mungakulitsire
• Njira ya jakisoni wopweteka wa insulin
• Mtundu woyamba wa shuga 1 mwa mwana amathandizidwa popanda insulin pogwiritsa ntchito zakudya zoyenera. Mafunso ndi banja.
• Momwe mungachepetse kuwonongeka kwa impso

Zakudya zamafuta zochepa zomwe mumadya, insulin yochepa yomwe mungafunikire kubayidwa. Pambuyo pakusintha ku chakudya chamafuta ochepa, kufunikira kwa insulin kungachepe nthawi 2-5. Ndipo mapilitsi ochepetsera ochepera kapena a shuga omwe wodwala amamwa, amachepetsa chiwopsezo cha hypoglycemia. Zakudya zamagulu owonjezera a shuga zimatanthauzira kuti osadya kuposa 2-2,5 mkate patsiku.

Maswiti opanda shuga ndi zakudya zabwino zokhala ndi mafuta ochepa

Tsoka ilo, matenda ashuga ndi matenda akuluakulu ndipo, akukumana ndi vuto lotere, wodwalayo ayenera kutsatira malamulo a zakudya zabwino, kuchita masewera olimbitsa thupi, kuyang'aniridwa ndi endocrinologist ndikuwunika kuchuluka kwa shuga tsiku lililonse, ngakhale kunyumba ndi glucometer.

Zakudya ndi lamulo loyambirira komanso lopambana la kuchuluka kwa shuga m'magazi. Musaganize kuti izi zimalonjeza malire pazachuma zambiri. M'malo mwake, mutha kugwiritsa ntchito maphikidwe osiyanasiyana, chinthu chachikulu ndikuti kutentha kutentha ndi kugwiritsira ntchito index yawo ya glycemic.

Inde, shuga ndi oletsedwa kwathunthu kwa odwala matenda ashuga, koma izi sizimapatula kukonzekera maswiti achilengedwe popanda shuga. Pansipa tikufotokozerani mwazinthu zomwe mungapangire zakudya zomwe zimapangidwira, fotokozerani index yawo ya glycemic ndikupereka malingaliro othandizira kutentha.

Malangizo Kuphika ndi Zakudya Zabwino

Ndi matenda a shuga amtundu uliwonse, ndikofunikira kutsatira malamulo a kutentha kwa zinthu zilizonse. Izi zimagwira ngati chitsimikizo cha index yawo yosasinthika ya glycemic.

Glycemic index ndi chizindikiro chomwe chimakhudza kuchuluka kwa shuga m'magazi mutatha kudya ndi zakumwa. Zitha kusintha, kutengera kukonzekera.

Mwachitsanzo, kaloti watsopano amakhala ndi chizindikiro cha mayunitsi 35, ndipo owiritsa amapitilira chovomerezeka - 85 mayunitsi.

Chakudya chimayenera kukonzedwa munjira izi:

• wiritsani
• supu, yokhala ndi masamba ochepa, mafuta a maolivi kapena mafuta opaka,
• akuba
• pa microwave
• ophika pang'onopang'ono, mumachitidwe "ozimitsa".

Chifukwa chake, wodwalayo amaletsa kuwonjezeka kwa index yovulaza ya GI ndipo potero amateteza thanzi lake ku glycemia. Ngati malamulo omwe ali pamwambawa satitsatiridwa, ndiye kuti matenda amtundu wachiwiri amatha kukula kukhala mtundu wodalira insulini - woyamba.

Ndikofunikira kudziwa kuti zipatso zambiri zimaloledwa kwa odwala matenda ashuga. Koma kukonzekera timadziti kwa iwo nkoletsedwa. Zinthu ndizosiyana kwathunthu ndi tomato - msuzi wa phwetekere umaloledwa muzakudya, koma osaposa 150 ml patsiku.

Shuga amalekanitsidwa kwathunthu ndi moyo wa munthu wodwala matenda ashuga, koma kusapezeka kwake kungathe kulowa m'malo mwa shuga, omwe amagulitsidwa ku pharmacy iliyonse. Nthawi zambiri, uchi umaloledwa, womwe umawonjezeredwa ku mchere komanso zakumwa zotentha.

Ndi matenda a shuga amtundu uliwonse, ndizoletsedwa kufa ndi njala komanso mafuta ambiri - izi zimakwiyitsa kwambiri shuga ndikuwonjezera kufunika kwa insulin yowonjezera. Muyenera kupanga ndandanda yazakudya, makamaka nthawi zonse komanso nthawi yomweyo, magawo akhale ochepa. Zonsezi zimathandiza thupi kuphatikiza insulini ya hormone panthawi yoyenera. Kuphatikiza apo, m'mimba mumakhala bwino.

Chakudya chomaliza chimayenera kuchitika osachepera maola awiri asanagone.

Glycemic Product Index

Pokonzekera maswiti popanda shuga, muyenera kudziwa mndandanda wazinthu zololedwa.

Anthu odwala matenda ashuga ayenera kusankha omwe ali ndi index ya glycemic ya mpaka 50, ndipo zinthu zomwe zimakhala ndi mayunitsi mpaka 70 zingagwiritsidwenso ntchito.

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Eya, ena onse omwe amapitilira chizindikiro cha mayunitsi 70 ndi oletsedwa.

Zakudya zopatsa thanzi zopanda shuga zitha kupangidwa kuchokera ku izi:

1. Zipatso za malalanje (ndimu, mphesa, mandarin) - mlozo suzipitilira Mapaundi 30,
2. sitiroberi - magawo 25,
3. maula - 25 PISCES,
4. maapulo - 30 PISCES,
5. lingonberry - 25 magawo,
6. peyala - 20 PISCES,
7. chitumbuwa - 20 PISCES,
8. chida chakuda - 15 PISCES,
9. red currant - 30ED,
10. rasipiberi - 30 mayunitsi.

Kuphatikiza apo, zogulitsa nyama ndizofunikira:

• dzira la nkhuku - 48 PESCES,
• tchizi tchizi - 30 PISCES,
• kefir - 15 magawo.

Ndizosatheka kufotokoza molondola za glycemic index ya uchi, chifukwa chakuti malo osungirako malonda ndi mtundu wa chomera cha uchi zimakhudza chizindikirochi. Nthawi zambiri, chizindikirochi chimasiyana kuchokera pa 55 mpaka 100 mayunitsi. Mndandanda wokwera kwambiri wa glycemic ulipo mu uchi, womwe umasungunuka ndi madzi ndi zotsekemera zina zopanga zopanda pake. Chifukwa chake, ndikwabwino kugula zinthuzo m'masitolo akuluakulu, ndikufuna satifiketi yoyenera.

Uchi wochokera paini, linden, bulugamu ndi mthethe umakhala ndi glycemic index wofikira mayunitsi 55, mwachidziwikire, ndi chibadwidwe cha zopangira palokha.

Kuchokera pazinthu zonse zomwe zili pamwambazi mutha kuphika mchere wochepa wopatsa mphamvu, smoothie, odzola, odzola, masaladi a zipatso ndi casseroles.

Nayi maphikidwe oyenera kwambiri, okhala ndi index yotsika ya glycemic komanso mokwanira mavitamini ndi michere.

Maphikidwe azakudya za zipatso

Ndi matenda ashuga, kugwiritsa ntchito mafuta odzola amaloledwa, omwe ali ndi phindu pa magwiridwe am'mimba.

Ndikofunikira kudziwa kuti mndandanda wazipatso ungasinthidwe malinga ndi zomwe wokonda amakonda, chinthu chachikulu ndichisankho choyenera, mutaganizira index ya glycemic. Ndikwabwino kupatsa chidwi ndi zipatso zotsekemera, chifukwa chake kufunika kowonjezera lokoma kumatha.

Komanso, imatha kuledzera ndi kudzimbidwa kosiyanasiyana. Kuti mukonzekere muyenera (chifukwa cha ma 2 omwe amapangidwa kale):

• zipatso zisanu zokhala ndi chitumbuwa
• theka la peyala
• apulo mmodzi
• kagawo la ndimu
• rasipiberi asanu,
• ufa wa oat.

Ufa wa oat kunyumba umachitika mwachangu kwambiri - zimatengera oatmeal ndikukupera mu blender, kapena grinder ya khofi, kupita ku boma la ufa. Pambuyo pake, zomwe zimapangidwira zimasakanizidwa ndi theka la lita imodzi ya madzi ozizira owiritsa.

Zipatso zonse zimaphikidwa kwa mphindi 10, chifukwa chamadzimadzi chomwe chimasefedwacho ndikuikanso pamoto wosakwiya. Kenako imabweretsedwa ku chithupsa, ndipo panthawiyi, cholembera chachilengedwe (oatmeal ndi madzi) chimatsanulidwa mumtsinje woonda. Ndikofunikira kusunthira mafuta mosalekeza kuti mabampu asakhale. Pambuyo pofikira kachulukidwe komwe mukufuna, odzola ali okonzeka kudya.

Maphikidwe othandiza amakhala okonzedwa popanda chithandizo cha kutentha kuti asunge zonse zomwe zingagulitsidwe. Pa saladi wa zipatso mufunika izi:

1. Ma bulu 15 ndi ma currants ofiira,
2. 20 mbewu za makangaza
3. theka la apulosi wobiriwira wopanda msuzi,
4. Zipatso 10 za sitiroberi wamtchire.

Pulogalamuyo imadulidwira m'mitundu yaying'ono yotalika masentimita awiri kapena atatu, ndikuphatikizidwa ndi zipatso zina. Thirani chifukwa chachikulu ndi 100 ml ya kefir. Saladi ya zipatso yotereyi imakonzedwa bwino nthawi yomweyo isanagwiritse ntchito.

Ngakhale zingaoneke zodabwitsa bwanji, zonona zimatha kupezeka mukudya kwa wodwala yemwe ali ndi matenda amtundu uliwonse. Mpaka posachedwa, kugwiritsa ntchito gelatin, komwe kuli kofunikira popanga mchere woterewu, kunafunsidwa, koma titaphunzira mosamala kapangidwe kake, titha kunena kuti sizowopseza kupachika shuga m'magazi.

Chowonadi ndi chakuti gelatin imakhala ndi mapuloteni a 87%, omwe amalimbikitsidwa kwa odwala matenda ashuga pakudya kwawo kwa tsiku ndi tsiku. Kuti mupange mafuta a mandimu muyenera:

1. mandimu awiri
2. 25 magalamu a gelatin
3. madzi oyeretsedwa.

Ndimu imodzi imayang'aniridwa ndikudulidwa bwino, kenako kusakanizidwa ndi lita imodzi ya madzi oyeretsedwa kapena madzi owiritsa ndi kuvala kutentha pang'ono, ndikutsanulira mumtsinje woonda wa gelatin. Kuphika mpaka madziwo atakhala ndi chidwi ndi mandimu. Pambuyo, osachotsa pamoto, pofinyani msuzi wa mandimu imodzi ndikubweretsa, ndiye kuti muzimitsa. Thirani zakudya zam'tsogolo m'kundiumba ndi m'firiji mpaka zitaziziratu. Okonda shuga atha kuwonjezera pa sweetener pamapeto omaliza kuphika.

Zakudya zonse za zipatso zimakhala bwino pakudya cham'mawa, popeza zimakhala ndi shuga wachilengedwe. Kuchita masewera olimbitsa thupi olimbitsa thupi tsiku lililonse kumathandiza kuti shuga asamamwe kwambiri.

Chinsinsi chophikira tchizi

Kuphika chakudya chokometsera cha shuga sikungatenge nthawi yayitali, pomwe kumatha kudya chakudya chokwanira, nthawi zambiri kumadzaza thupi ndi mavitamini ndi calcium. Zidzafunika:

• apulo imodzi yaying'ono yobiriwira
• 200 magalamu a tchizi wonenepa kwambiri,
• magawo awiri a maapulo owuma "
• sinamoni.

Sendani apulo pambewu ndi peel, pakani pa grater yabwino. Chifukwa cha zipatso zambiri zimaphatikizidwa ndi tchizi tchizi. Onjezani maapulosi osenda bwino, omwe kale anali otentha m'madzi otentha kwa mphindi zisanu ndi ziwiri, kuti akhale ofewa. Sakanizani zonse pogwiritsa ntchito blender, monga kusasinthika kwa malondayo kuyenera kukhala yunifolomu. Nditapeza zotsatira zomwe mukufuna, curdyo imayikidwa mu nkhungu ya silicone ndikuyika microwave kwa mphindi zisanu. Pambuyo pake, tchizi tchizi ndi zokongoletsera zipatso zimachotsedwa mu nkhungu ndikuwaza ndi sinamoni pansi kuti zilawe.

Kanemayo munkhaniyi akuwonetsa njira ya maswiti a odwala matenda ashuga.

Kufunika kwa zakudya zamafuta m'zakudya

Kufunikira kwa shuga mthupi sichinthu chongoyerekeza, koma chodabwitsa. Glucose ndiye "mafuta" ofunikira m'thupi kuti agwire bwino ntchito zolimbitsa thupi. Mankhwalawa ndi shuga wachilengedwe ndipo amapezeka muzakudya zopatsa mphamvu monga masamba: zipatso, zipatso, chimanga.

Kamodzi m'thupi, glucose amadzutsa shuga m'magazi. Ubongo umayankha pa chizindikiritso cha kubwera kwa "mafuta" ndipo chifukwa chake, munthu amadzaza.

Kuchulukirapo ndi kusowa kwa shuga m'zakudya ndizowopsa. Kuperewera kwa glucose kumachepetsa kugwira ntchito ndipo kungayambitse kukomoka. Kuvutitsidwa kosalekeza kwa maswiti kumawopseza chiwonetsero cha "shuga" osagwiritsidwa ntchito m'mafuta ochulukirapo komanso kukula kwa matenda a shuga.

Cholinga cha kuchuluka kwa shuga m'thupi ndizochulukirapo m'zakudya za zakudya zowonjezera shuga. Izi ndi maswiti opangira nyumba komanso mafakitale: ma chokoleti, ma cookie, makeke, maswiti.

Kuti mupewe mavuto okhala ndi kulemera komanso thanzi, muyenera kuganizira bwino kuchuluka kwa shuga mu chakudya ndikupereka kufunika kwa glucose mothandizidwa ndi zinthu zoyenera.

Chokoleti chakuda

Chochita chathanzi chimakhala ndi zinthu zosachepera 70% za cocoa. Chokoleti chakuda chimasiyana ndi mipiringidzo mu shuga wabwino komanso shuga wambiri.

Chidacho "99% cocoa" chidzabweretsa zabwino zambiri. Muyenera kuzolowera kukoma kwamtundu wa chokoleti chapamwamba.

Mafuta a nyemba za Cocoa ndi gwero lachilengedwe la ma antioxidants omwe amathandizira kagayidwe kazinthu komanso amalimbitsa chitetezo cha mthupi. Magnesium mu chokoleti chamdima amathandiza kulimbana ndi kutopa ndi mitsempha.

Zochulukitsa - zokwanira zopatsa mphamvu. Mlingo watsiku ndi tsiku, wotetezeka kwa chithunzi, ndi 1/5 ya matailosi (pafupifupi 20-25 g). Gawo loterolo limapatsa thupi 140 kcal - kuchuluka kokwanira kukhalabe ndi mphamvu tsiku lililonse 1500 kcal.

Marshmallows ndi Marshmallows

Maswiti amtundu wa airy ndi ofanana maonekedwe, koma amapanga mawonekedwe.

Marshmallow, wodziwika kwa anthu aku Russia kuyambira ku Soviet Union, amapangidwa kuchokera ku msuzi wamapulogalamu a shuga-protein, puree ya zipatso ndi gelatin.

Marshmallow ndi mtundu wapadera wazakudya za Anglo-America. Mulibe mzungu wa dzira ndipo muli yankho la chimanga chokhala ndi shuga, kukwapulidwa ndi gelatin, ndi zonunkhira zosiyanasiyana.

Marshmallow ndi mawonekedwe okongoletsa bwino a makeke ndi zakumwa. Zithunzi za mbale zotere ndi zokongoletsera za mabuloni apamwamba. Mwa njira, mutha kuwerengera zama calorie amitundu mitundu ya khofi.

Ubwino wazakudya zopatsa mchere ndizochepa zamafuta ndi zopatsa mphamvu zopatsa mphamvu. Gelatin imalemekezedwa ndi mavitamini a B-group ndipo imathandiza minofu, mafupa ndi matendawa, kuonetsetsa kutanuka kwawo ndikuchira kuvulala.

Zowonongeka - shuga wambiri wowonjezera komanso kupezeka kwa "opititsa patsogolo" opangidwa. Zololedwa tsiku ndi tsiku - gawo limodzi patsiku. Ma “oyera” marshmallows kapena marshmallows popanda chokoleti chokoleti ndi utoto uli ndi 160 kcal.

Marmalade ndi zakudya

Maswiti ndi zotsekemera zomwe zimapangidwa ndi zipatso zowonekera bwino zimapangidwa kuchokera ku zipatso ndi mabulosi puree kuphatikizidwa ndi shuga ndi gelatin.

Pazakudya zophika zopatsa mphamvu, gelatin imasinthidwa ndi agar-agar - mbewu yoyambira yomera yopanda zakudya zochepa.

Ubwino wa marmalade ndi zakudya chifukwa chotaya dzino labwino - kusowa kwamafuta ndi kukhalapo kwa pectin. Izi ndi gawo la chipatso ndi mabulosi ndipo ndi lachiwopsezo zachilengedwe. Pectin amathandizira kuyeretsa thupi la poizoni ndikuyambitsa chimbudzi.

Mavuto a jelly komanso marmalade amakhudzana ndimomwe zimapangitsa kuti pakhale mitundu yosiyanasiyana ya chakudya ndi kununkhira. Chopatsa chilichonse chatsiku ndi tsiku ndicho pafupifupi 50 magalamu a kutafuna kwa marmalade kapena 200 magalamu a zakudya. Kutumiza koteroko kumakhala ndi 150 kcal.

Kusiyana kwake kwa marshmallows ndi marmalade ndi kusowa kwa gelling thickeners. Pastila adakhalapo muzakudya zaku Russia kwazaka zambiri. Izi ndi zosakaniza zouma za zipatso kapena zipatso, zokhala ndi uchi kapena shuga.

Ma pastilles mulibe mafuta komanso amasunga zipatso zopindulitsa za zipatso ndi mabulosi puree: mavitamini ndi ulusi wachilengedwe womwe umathandizira kugaya. Russian yapamwamba - apulo marshmallow.

Chochita chake chimakondwera ndi zopatsa mphamvu zopatsa mphamvu, koma zimaphatikizapo shuga zachilengedwe zambiri ndi zina zotsekemera. Iyenera kukhala ndi malire a 50 g lozenges patsiku (izi ndi 145 kcal).

Yoghurts ndi curds ndi nsonga

Zogulitsa mkaka wowonda zimakwaniritsa pang'ono pang'ono ndikukwaniritsa kufunika kodzipangira nokha maswiti. Chosangalatsa cha zonunkhira nchotakata - kuchokera pa zojambula za zipatso kupita kusiyanasiyana pamutu wa chikho cha brulee, tiramisu ndi pinacolada.

Cottage tchizi ndi yogati ndizomwe zimapatsa calcium protein ndi calcium. Amathandizira kulimbitsa mafupa ndikuthandizira kugaya. Yogurt, yophatikiza ndi ma bacteria opindulitsa, imathandizira microflora yamatumbo. Nkhani yokhudza kuphika kuchokera ku tchizi tchizi ili pano.

Y yoghuriti yothandiza kwambiri kapena tchizi cha kanyumba wokhala ndi mafuta 2-2,5%. Ma analogi a "Zero" ali ndi zopatsa mphamvu zochepa, koma zambiri zowonjezera shuga ndi kununkhira. Calcium ndi chinthu chosungunuka mafuta. Kulowetsa thupi kuchokera ku chakudya cha "zero", sichingatengeke.

Kuperewera kwa mkaka wokoma ndiko kupezeka kwa maenezi okumba, zonunkhira ndi utoto. Kukoma kwa zipatso ndi zipatso kumatheka bwino ndipo sikubala zipatso zachilengedwe. Pazakudya zopatsa thanzi, 1 jar ya yogati kapena kanyumba tchizi lolemera 200 g ndikokwanira - izi sizoposa 180 kcal.

Zakudya zam'mawa ndi mtedza wonse kapena nthangala zomwe zaphikidwa m'misempha ndi uchi, molasses kapena madzi a shuga. Njira yodziwika bwino komanso yokhala ndi bajeti ndi mpendadzuwa kozinaki. Palinso ma fanizo a sesame, ma hazelnuts, mtedza ndi ma walnuts, omwe nthawi zina amakhala ndi zoumba zouma ndi ma apricots zouma.

Mlendo wochokera kummawa ali ndi mavitamini E ambiri, mafuta a masamba ndi mafuta achilengedwe. Mawonekedwe abwino komanso olimba a kozinaki amakulolani kuti mutambasule chisangalalo cha kulawa ndi kupeza kachidutswa kakang'ono.

Zoyipa - zopatsa mphamvu zopatsa mphamvu zambiri komanso zowopsa mano. Njira yotetezedwa yogwiritsa ntchito kozinaki kangapo pa sabata, mu mawonekedwe opepuka, ofewa. Kwa nthawi imodzi, 25 g ndizokwanira - izi ndi 130 kcal.

Chotsekemera chakum'mawa chomwe chili ndi mbiri yayitali, chomwe chikufunikabe mpaka pano. Uwu ndi msuzi wowerengeka wa nthangala ndi groti za shuga.

Mitundu wamba ya halva ndi momwe imathandizira:

• Kuyambira nthangala za sesame - zabwino chifukwa cha kupezeka kwa calcium ndi zinc.
• Mpendadzuwa wa halva muli mavitamini a P-group, mafuta a masamba ndi chitsulo chochuluka.
• Peanut ndimtundu wama protein.

Zofooka za Halva - zamafuta ambiri komanso zopatsa mphamvu zama kalori. Kunenepa kwambiri kumawopseza kunenepa komanso kudzimbidwa. 2 zidutswa za halva akulimbikitsidwa pa sabata. Kulemera kulikonse ndi mpaka 30. Pafupifupi 150 kcal amapezeka m'chigawo chotere.

Ayisikilimu wowala

Mitundu iwiri yamasamba otentha:

• "Zipatso za zipatso."
• Yophika mkaka wokhala ndi mkaka wowonda.

"Zipatso za zipatso" ndizabwino pazopatsa mphamvu zochepa zopatsa mphamvu komanso kusowa kwamafuta. Yogurt ayisikilimu ndiyopatsa thanzi, koma ili ndi calcium ndi mkaka.

Mu ayisikilimu wotsika mtengo, nthawi zambiri pamakhala "mkaka wamafuta olowetsa" - mafuta a kanjedza. Gawo limachepetsa phindu la caloric ndi mtengo wopanga, koma limasokoneza kukoma. Ubwino ndi kuvulaza kwamafuta azamasamba kumakhalabe kutsutsana.

Kugula kwa ayisikilimu - kukhalapo kwa mankhwala opanga osungira komanso kukoma. Kutheka kokwanira bwino kophatikiza ndi zakudya za 150 kcal sikokwanira kuposa 150 g.

Choyang'anira njuchi chili ndi zinthu zambiri za antioxidants. Uchi umakhala ndi mphamvu pa chitetezo chathupi komanso m'mimba. Amasiyana mumithunzi, kulawa ndi kuchuluka kwa zinthu zofunika.

Mtundu wakuda kwambiri, ma antioxidants ambiri.

Kugwiritsa ntchito uchi kumafuna kudziletsa pakakonza kulemera ndikuyenera kukhala ndi boma labwino. Ndiwopezeka ndi kalori wamphamvu komanso allergen wamphamvu. Madokotala ndi akatswiri azaumoyo amalimbikitsa kudya supuni 1 ya uchi patsiku. Izi ndi 40 kcal.

Mabara a Muesli

Zakudya zazing'ono ndizothandiza m'malo achokoleti. Muesli amapangidwa kuchokera ku phala lachilengedwe (oat, tirigu, mpunga) ndi kuwonjezera kwa zipatso, zipatso ndi mtedza. Mu mtundu wa bar, amasankha zosankha zokhwasula-khwasula.

Mbale - gwero lamapuloteni ammasamba, michere yambiri ndi fiber. Ma flakes amathandizira kubwezeretsanso zinthu zamagetsi ndikupatsanso kumva kuti mukukwiya kwa nthawi yayitali.

Shuga owonjezera ndiye chifukwa chachikulu chosakhutira ndi mipiringidzo ya muesli. Nthawi zina, kutsekemera kumapangidwira chifukwa cha zokutira ndi zokongoletsera za chokoleti.

Pazakudya zingapo pa sabata ndi mlingo wokwanira. 1 bar ya ntchito yolemera 25 g ndipo imaphatikizapo 90 kcal.

Walnut phala

Chida chodziwika bwino cha nthawi yopumira yabwinobwino komanso chakudya champhamvu. Peanut batala ndiye njira yofala kwambiri. Ma almond, hazelnut ndi cashew pastes sizachilendo. Werengani za zabwino ndi zovuta za ma amondi ndi ma peyala.

Mtedza umakhala ndi thanzi labwino kwambiri. Amakhala ndi mapuloteni ammasamba komanso mafuta osakwaniritsidwa omwe amapangitsa kuti magazi a magazi akhale athanzi.

Kuphika kwa mtedza wokwanira kumakhala ndi chimodzi 1 chopangira - mtedza wosankhidwa. Chocolate chofalikira ndi mafuta a masamba sioyenera kudya wathanzi.

Walnut phala ndi m'modzi mwa atsogoleri pama calories pakati zakudya zopatsa thanzi. Kugwiritsa ntchito mtedza mopitirira muyeso kuopsa kwa kulemera komanso thupi lanu. Kuti mupewe mavuto okhala ndi kulemera komanso thanzi, simuyenera kudya supuni 1 ya pasitala (70-80 kcal) patsiku.

Zipatso zouma

Ma apricots owuma, mitengo yamphesa ndi zoumba zimasiyana ndi zipatso zatsopano zomwe zimakhala ndizopindulitsa kwambiri. Mitundu yazipatso zodziwika bwino ndi iti:

• Madeti ndi atsogoleri pazinthu zamagulu azakudya zolimbitsa thupi. Iron ndi magnesium amathandizira kuchotsa magazi m'thupi komanso kuwonjezeka kwa kutopa. Mwatsatanetsatane za zabwino ndi zoopsa za masiku.
• Ma apricots owuma ndi gwero la mavitamini angapo (mavitamini B ndi P), carotene ndi potaziyamu. Zipatso zouma ndizabwino paumoyo wamtima, khungu ndi misomali.
• Ma Prunes ndi ofunikira pamaso pa ulusi wachilengedwe (fiber ndi pectin) ndi potaziyamu. Iwo imayendetsa kagayidwe, matenda a kuthamanga kwa magazi ndi kugaya chakudya.
• Zoumba ndi wolemera, wokhuthala wamafuta. Mavitamini a gulu la B ambiri amamupanga kukhala wolumikizana ndi mavuto a kugona ndi kukwiya.

Mbali yonyansa ndiyopezeka kalori wambiri komanso kuchuluka kwa shuga.

Kuchuluka kwa zipatso zouma muzakudya kumayambitsa mavuto azakudya: kumatulutsa ndi kuchuluka kwa mpweya.

Kuti mudziteteze ku zovuta komanso kulemera kwambiri, tikulimbikitsidwa kuti mudye mpaka zidutswa zisanu za maapulo kapena zouma patsiku. Njira ina ndi 25 ga zoumba. Mtengo wazakudya zonse ziwiri sizikupitilira 150 kcal.

Zipatso zokhala ndi chizimba ndimalo abwino mmalo maswiti ndi maswiti. Zipatso zokhala ndi zithunzithunzi ndizosavuta zomwe mungatengereko panjira kapena kukagwira ntchito.

Analogue yotere ya maswiti imapangidwa kuchokera ku zest za malalanje, zamkati za vwende, dzungu, chinanazi, papaya, ndi zipatso zina. Vitamini zovuta za zipatso zatsopano zimasungidwa mu magawo olembetsedwa.

Otsutsa zipatso omwe amadana nawo sawakonda chifukwa chodana. Zakudya zazing'onozing'ono kuchokera pakupanga mafakitale zimakwaniritsidwa ndi mitundu yokumba ndi zonunkhira. Kununkhira kosafunikira kapena chithunzi chosakhala chachilengedwe cha zipatso zotsekemera ndi chifukwa chokana kulawa.

Yovomerezeka ndi akatswiri azakudya zopatsa thanzi, kupatsa zipatso mu madzi ndi kulemera kwa 40 g ndipo kuphatikiza 132 kcal.

Njira yabwinoko yosinthira ndi zakudya zamakampani. Chinsinsi cha zabwino zamtundu wa zipatso ndizosowa kwa zotsekemera zowonjezera komanso fiber yambiri. Mitambo yachilengedwe imachepetsa kuyamwa kwa zakudya zamafuta ndikuwapatsa kukhumudwa kwa nthawi yayitali. CHIKWANGWANI sichimamwa, koma chimatenga zonyansa zowonongeka ndikufulumizitsa kuchotsedwa kwawo m'mimba.

Zipatso zabwino kwambiri kuti muchepetse thupi:

• Maapulo - atsogoleri mu kuchuluka kwa fiber. Zipatsozi ndizachuma. Mwatsatanetsatane za zabwino ndi zoopsa za maapulo.
• Chinanazi Yokhazikika ndi Vitamini C ndipo ili ndi bromelain, yomwe imalimbikitsa kuyaka kwamafuta.
• Mphesa - Ma citrus omwe ali ndi kukoma kowawa ali ndi antioxidants komanso zinthu zambiri, zomwe zimapereka chidziwitso chokwanira komanso kusintha kagayidwe.

Mphesa zimapindula mu chakudya chocheperako, ngati simunawazidwe ndi shuga. Mwa njira, pali chakudya chonse cha mphesa chomwe mungachepetse thupi, werengani zambiri za zakudya zomwe zalembedwa m'nkhaniyi.

M nthochi ndi mphesa ziyenera kumamwa moyenera. Zipatso zonsezi zimakhala ndi shuga ndi zopatsa mphamvu. Pazakudya zopatsa thanzi, nthochi imodzi (130 kcal) ndizokwanira. Kusankha kopepuka ndi mphesa 10, zomwe zimabweretsa theka ngati zopatsa mphamvu zochepa. Mu apulo a sing'anga kukula - 48-50 kcal. Timalimbikitsa kuwerenga nkhaniyi pa chakudya cha nthochi.

Cherries, cranberries, blueberries, mabulosi akuda ndi ogulitsa zachilengedwe mavitamini ndi fiber.Phindu lawo lazakudya ndilotsika mu shuga ndi zopatsa mphamvu.

Madzi am'madzi ali ndi potaziyamu yambiri ndipo amapakidwa mosavuta. Madzi amkati amathandizira kuchotsa zachilengedwe ndipo samawopseza ndikumva kuwawa m'mimba. Werengani za zabwino ndi zovuta za mavwende.

Zipatso zatsopano zomwe zadyedwa ndizothandiza kwambiri. Pambuyo pakuzizira kozizira ndi mankhwala othandizira kutentha, amataya mavitamini ambiri.

Momwe mungadyere maswiti a kalori otsika

Zakudya zopatsa thanzi zimakhalabe gwero la zopatsa mphamvu, ndipo kuzizunza kumayambitsa kulemera. Kuti izi zisachitike, muyenera kutsatira malamulo awiri azakudya zabwino:

• Nthawi yochepetsa mchere imatha pasanafike 1200. Mpaka masana, metabolism imagwira ntchito kwambiri. Ma calorie adzagwiritsidwa ntchito ndipo sakhazikika pakathupi ngati mafuta.
• Maswiti sayenera kudyedwa pamimba yopanda kanthu. Shuga, kukhala chakudya chophweka, umamamwa nthawi yomweyo ndipo umayambitsa chidwi kwambiri ndi njala nditangodya.

Chisankho chofunikira ndikuzisakaniza ndi mchere utatha kuphika chakudya chama protein: mazira, mkaka. Zakudya zamapuloteni zimakhutitsa thupi ndikuchotsa chikhumbo chofuna kudzaza mafuta osowa mu "shuga". Njira yabwino yophatikiza chisangalalo ndi phindu ndikudya kanyumba tchizi kapena yogati yachilengedwe, ndikuwonjezera ndi zipatso, zipatso kapena uchi.

Momwe mungadyere maswiti mukamachepetsa thupi

Kuchepetsa thupi kumafunika kuwongolera mphamvu ya chakudya. Kuperewera kwa zopatsa mphamvu mu chakudya kungapangitse thupi kutunga zofunikira kuchokera kumalo osungirako mafuta ndikufulumira kugawa ndi owonjezera makilogalamu ndikuwona

Pa kuwonda kuchepetsa maswiti amathanso kuphatikizidwa menyu osaposa nthawi 1-2 pa sabata. Ntchito Zopezeka Zosefera - Zochepera: 1 lalikulu la chokoleti chakuda (pafupifupi 10 g), zipatso zingapo kapena 1 apulo musanadye chakudya chamadzulo.

Momwe mungadyere maswiti mukhalabe onenepa

Kusunga mawonekedwe kumathandizanso kudziwa phindu la zakudya: pafupifupi tsiku lililonse azimayi ndi 1500-1800 kcal.

Zakudya zotsekemera zimatha kusangalatsidwa mpaka katatu pa sabata. Zipatso kapena zipatso zimatha kulimbitsa mphamvu pakati pa chakudya.

Zogulitsa zokhala ndi shuga wowonjezera komanso zakudya zamafuta ambiri (zoposa 40 g pa 100 g ya mankhwala) zimadyedwa zochuluka mpaka 30 mpaka 40. Pazogulitsa, zomwe zikutanthauza kuti ma marshmallows kapena ma cookie.

Tikukulimbikitsani kuti muwone kanema kuchokera kwa mphunzitsi wolimbitsa thupi Dmitry Glebov, amalankhula za momwe angadyere maswiti osanenepa.

Zomwe maswiti okana komanso momwe mungawachotsere

Zakudya zovulaza sizibweretsera thupi chilichonse kupatula owonjezera mapaundi. Kwa mwana aliyense wosabadwa, mutha kupeza njira ina yabwino:

Momwe mungasankhire mchere mu sitolo

Mu supermarket mutha kuwerengera zamankhwala zofunikira musanadule. Zoyenera kudziwa:

• Kupanga. Kukhalapo kwa "zolowa mmalo" kwa zinthu zachilengedwe zopangira mafuta ndi mafuta a homogenised kumapereka chinthu chosakhala bwino komanso chowopsa. Shuga amabwera poyamba mndandanda wazosakaniza - chizindikiro cha chakudya chopanda ntchito. Amubweretsa zowonjezera zopatsa mphamvu, koma sizikhala bwino kapena zikhala bwino.
• Zambiri zokhudzana ndi mphamvu. Simuyenera kugula katundu, ndikudalira zithunzi za atsikana oterera pamapaketi ndi mawu oti "olimba", "kuwala", ndi zina. Ngati zopatsa mphamvu za calorie zabwino sizikhala mu chakudya chanu, ndiye kuti sizingagwire ntchito.
• Ogwirizana nawo. Kudzikongoletsa ndi mipiringidzo ndi marshmallows, kukonkha shuga kwa marmalade imperceptibly, koma kumakulitsa kwambiri zopatsa mphamvu.

Fructose amalowetsa shuga mu zakudya zotsekemera za odwala matenda ashuga. Sizikhudzana ndi shuga wamagazi, koma amasinthidwa mwachangu kukhala mafuta. Chifukwa chake, halva yazakudya, ma cookie ndi gozinaki "pa fructose" siwotetezedwa m'malo amaswiti wamba.

Momwe mungasankhire mchere

Malo odyerawa ndiwokayikitsa kuti mudziwe phindu la zinthu, koma mutha kusankha mbale yabwino:

• Mitundu yophweka kwambiri ndi manyumwa ndi ma jellies okhala ndi zipatso ndi zipatso.
• Maswiti ochulukirapo opatsa thanzi kuchokera mndandanda wazakudya zovomerezeka amakonzedwa pamkaka. Mousses, puddings, cheesecake ndi oyenera. Zakudya izi ndizabwino pokhapokha (kapena zochepa) za pastry.

Zinthu za menyu zomwe muyenera kukana kuti muchepetse thupi komanso kukhala ndi thupi lolemera:

• Keke zophika biscuit.
• Kupaka tirigu.
• Ma pie wokazinga kwambiri ndi ma donuts.
• Masamba otsekemera: mkaka wopendekera, msuzi ndi manyumwa.

Momwe mungapangire chokonzera chilichonse kukhala chopanda caloric

Ubwino wophika kunyumba ndizachilengedwe komanso kuthekera koyerekeza ndi zosakaniza. Ngati mungafune, maphikidwe omwe mumakonda akhoza kusinthidwa ndikusintha menyu yoyenera.

Maphikidwe ambiri a maswiti, makeke, ndi makeke ena omwe mungapeze m'magazini komanso pa intaneti ali ndi shuga wodabwitsa. Nthawi zambiri, imatha kukhala magalasi awiri a shuga, komanso mu njira yotsalira yomwe ili ndi chokoleti, mwachitsanzo. Ingochepetsani kuchuluka kwa shuga pawiri (m'maphikidwe ena mungathenso 3), m'malo mwa mkaka wotsekemera wokoma. Mudziwa kale kuchepetsa zopatsa mphamvu.

Momwe mungasinthire shuga

Masiku ano, pali zotsekemera zachilengedwe komanso zopangidwa, zomwe zimapangidwira othandizira zakudya zama calorie ochepa. Amasiyana mwamphamvu komanso kukoma. Ubwino wa zotsekemera zachilengedwe ndi kukhalapo kwa zinthu zofunikira zofufuza ndi mavitamini. Chotsatira chake ndikutukula kudalira vuto ngati munthu amamwa kwambiri.

Zomverera zotsekemera zimakhala ndi mphamvu zopanda mphamvu. Kutha kwawoko ndi kupatsa chakudya chakudya chabwino.

Atsogoleri pamsika wamakono wa zotsekemera:

• Milasi - zosakaniza zachilengedwe zamadzimadzi. Ndi chinthu chotsalira pokonza nzimbe poyambira. Melo ambiri amadzaza ndi mavitamini a gulu la B komanso chitsulo. Mtengo wathanzi wa supuni 1 uli pafupi 23 kcal.

Pali mitundu ingapo yamitundu yotsalira yogulitsa. Mtundu wake umawala kwambiri, umakoma kwambiri.

• Stevia - Kukonzedwa kwa masamba omwewo Katunduyo amagulitsidwa mu mawonekedwe amadzimadzi kapena owuma pang'onopang'ono. Ma calories ndi glucose kulibe. Timalimbikitsa kuwerenga nkhani yokhudza zabwino komanso zovulaza za stevia.
• Msuzi wa Coconut - youma wopanda madzi akusamba a kanjedza. Imafika pamasitolo mwanjira. Shuga wa kokonati ali ndi kununkhira kwodziyimira payekha ndipo ali ndi calcium komanso zinc. Zopatsa kalori za supuni 1 - 28 kcal.
• Wokondedwa - ntchito zapakhomo kwa zokometsera zachilendo. Amadziwika ndi kukoma kofatsa komanso mphamvu yayikulu: 40 kcal pa supuni 1 imodzi.
• Maple manyuchi - Chosakaniza chodziwika bwino mu English ndi American mbale.

Ndi msuzi wamatanda wokhala ndi kukoma kwake. Madziwo amalemeretsedwa ndi zinc ndi magnesium, koma osakhala otetezeka chifukwa chochepetsa thupi: 53 kcal pa supuni imodzi.

Mapulo manyuchi atha kutha ndi uchi wamaluwa ngati mungafune.

• Saccharin - M'modzi mwa apainiyawo pamsika wa zotsekemera zokopa. Imapezeka mu mawonekedwe a ufa ndi mapiritsi. Thupi silikulimbikitsidwa kuti lizigwiritsidwa ntchito tsiku lililonse.
• Supralose - Mndandanda wamakono wopangira shuga. Zimagulitsidwa ngati ufa wouma. Supralose imatha kulandira chithandizo cha kutentha pang'ono.

Pali malingaliro akuti kugwiritsa ntchito saccharin nthawi zonse kumawopseza kukula kwa matenda a oncological a genitourinary system.

Kuyandikira kwa kapangidwe ka mankhwala otsekemera a aluminium cookware pa kutentha kwambiri (kupitirira 130 ° C) kumapangitsa kupanga zinthu zowopsa mthupi.

Momwe mungasinthire ufa wa batala

Tirigu sindiye kokha magawo omwe amapangira confectionery zopangira. Ufa wa batala uli ndi anzanga angapo athanzi:

• Buckwheat ufa olemera mu mapuloteni a chomera ndi ma antioxidants. Chifukwa cha kuchuluka kwa utsi, amathandizira kuchotsa poizoni ndikuyambitsa ntchito ya m'mimba. Maphikidwe opangidwa bwino kwambiri a "buckwheat" ndi makeke ndi zikondamoyo, zomwe zimasiyana mosiyanasiyana komanso kosalala.
• Oat ufa muli ulusi wachilengedwe, vitamini B ndi chitsulo chochuluka. Ndi gwero la zovuta zamagalimoto ndi maziko a zikondamoyo wamba komanso mabisiketi.

Maphikidwe athanzi samangogwiritsa ntchito ufa wokha, komanso ma flc ya herculean yonse.

Maphikidwe osiyanasiyana azakudya za oatmeal amakonzedwa kuchokera kwa iwo pakulawa kulikonse komanso mulingo wabwino kwambiri. Tikukupatsani kuti mukonzeke zophika zamagulu oatmeal malinga ndi maphikidwe okoma ndi athanzi.

• Mafuta a almond - Awa ndi mtedza wosankhidwa bwino. Chogulitsachi chiribe gilateni ndipo chimasunga zipatso zonse zopindulitsa. Maamondi amakhala ndi mafuta acids komanso vitamini E. Walnut confectionery ali ndi fungo labwino ndipo amakhala watsopano kwa nthawi yayitali. Mafuta a almond ndiwofunikira pa pasta waku France.

• Masamba, zipatso ndi zipatso pang'ono m'malo mwa ufa wa zosakaniza. Zosakaniza zotchuka ndi dzungu, kaloti, nthochi, cranberries. Amaphika zakudya zokhala ndi mavitamini ndipo zimapatsa chakudya mawonekedwe abwino. Zakudya zamaphikidwe okhala ndi masamba ndi zipatso ndizosiyanasiyana. Mwachitsanzo, assortment ya wathanzi dzungu zakudya ndi mndandanda wathunthu.

Momwe mungasinthire zinthu zamafuta amkaka

Njira yopepuka yopepuka yokhala ndi zosakaniza zachikhalidwe iyenera kukhala ndi zopatsa mphamvu zochepa, koma ikhale yofanana ndi "choyambirira". Mwachitsanzo:

• Mkaka kuchepetsedwa ndi madzi ndi 1% kefir Zambiri zamafuta ndizoyenera kuphika.
• Cottage tchizi ndi yogati kuchepetsedwa ndi zero mafuta azisintha kirimu wowawasa ndi wowawasa zonona mu kirimu ya otsika-kalori keke.
• Ricotta - Njira ina yosavuta yophika tchizi ngati mascarpone. Kusinthanitsa kumachepetsa mphamvu ya mchere wambiri pambiri ndi theka.
• Mafuta a kokonati, mkaka ndi zonona kutha kubwezeretsa zofananira zachilengedwe. Ubwino wazinthu zachilengedwe ndi hypoallergenicity, kusowa kwa cholesterol komanso calcium yambiri. Mafuta a kokonati ndi mkaka amathandizanso kugaya chakudya ndi chiwindi.

Mafuta amkaka ndi gawo lathunthu la zakudya zopatsa thanzi. Amapereka kagayidwe kabwinobwino ndipo amakonzanso mayamwidwe azakudya monga calcium ndi zinc. Osataya mkaka wokhala ndi mafuta abwinobwino chifukwa chochepa. Njira zabwino zopangitsa maphunziro atatu kukhala osavuta komanso athanzi ndikuchepetsa shuga.

Kupanga zakudya zonona bwino

Agar-agar ndi gawo la gelling lomwe limachokera pazomera. Imapezeka ndi kukonza mbewu za m'madzi.

Agar amakhala ndi chakudya chochepa kwambiri (pafupifupi 25 kcal pa 100 g), amadzaza ndi calcium komanso ulusi wachilengedwe womwe umalimbikitsa kugaya chakudya.

Wogwirizira wa Gelatin amagulitsidwa m'misika ngati kusakaniza kowuma. Mulibe kukoma ndi kununkhira; mukamaphika, zimatengera mbali zina za zakudya ndi zakudya: zipatso, msuzi, kupanikizana.

Kutentha kwamadzimadzi ndikofunikira mukamagwiritsa ntchito agar pophika: sikungasungunuka m'madzi ozizira.

Malingaliro azakudya zopangidwa mosiyanasiyana ndizosiyanasiyana ndipo ndizoyenera akatswiri aluso a luso lililonse.

Maphikidwe osavuta kwambiri ngati tchizi chokoleti chokhala ndi zipatso ndi ma muffins mu microwave amakupatsani mwayi 1 kuti mutumikire mphindi 5. Zakudya zowonjezera zovuta ndi kuphika mu uvuni ndizoyenera pa phwando la tiyi.

Pankhani yazakudya za caloric, maswiti osavuta kwambiri ndi zipatso za ayezi ndi tchipisi cha apulosi. Zakudya zam'mtima zopatsa chidwi ndi mtedza zimasinthana ndi zokhoma kapena kadzutsa.

Zakudya zonona za keke

Mtundu woyambira wa kudzazidwa kwamkaka ocheperako ndi koyenera makeke ndi ma muffins.

• Cheke chopanda mafuta chopanda mafuta - 400 g.
• Mkaka wa Cow 3.2% - 200 g.
• Madzi a mandimu - supuni 1 imodzi
• Lokoma - kulawa.

• Ikani tchizi chokolezera ndi mbale ndikugwiritsira ntchito blender kuti isanduke kukhala misa yosalala yopanda zotupa.
• Thirani mkaka mu tchizi chokonzedwa ndikuwosakaniza zosakaniza mpaka kusasinthasintha.
• Lowetsani mandimu ndi zotsekemera mu zonona. Amenyani misa mpaka zonunkhira zotsekera.

Apple Dessert: Apple Chips

Zosakhazikika - Chinsinsi kwambiri komanso chosavuta chokometsera. Munthawi yokolola, zakudya zokhwasula bwino zopangidwa kuchokera ku zipatso zapakhomo ndizotsika mtengo kwambiri komanso zachilengedwe.

Kuti apange tchipisi tacrispy, maapulo amayenera kudulidwa kukhala magawo ochepa thupi. Kuti tichite izi, tikulimbikitsidwa kugwiritsa ntchito mpeni wowonda.

• Maapulo - 3 zidutswa za sing'anga wamkulu.
• Shuga - ⅓ Luso.
• Cinnamon ufa - pafupifupi supuni 1

• Preheat uvuni mpaka 105 ° C. Phimbani pepala kuphika ndi pepala lophika.
• Mbale, sambitsani shuga ndi sinamoni.
• Dulani maapulowo ngati magawo owonda. Pakatikati ndi mbewu zitha kuchotsedwa.
• Konzani chipatso chosemedwacho ndi pepala lophika lokutidwa ndi pepala. Thirani theka la sinamoni osakaniza ndi maapulo.
• Kuphika mu uvuni pamoto wapakatikati kwa ola limodzi. Ndiye chotsani pepala kuphika, sinthani magawo ndikuthira ufa wosalala wa sinamoni pa iwo. Pitilizani kuphika mphindi 60 zilizonse.
• Chotsani thireyi yophika ndi tchipisi mu uvuni ndikusiyira kuziziritsa bwino.

Tikukupemphani kuti muwone kanema kuchokera ku Katerina Sokolovskaya, yemwe akuwonetsa momveka bwino momwe mungapangire tchipisi chotere.

Zakudya zamafuta ndi gelatin kapena agar

Maphikidwe otchuka ndi gelatin ndi odzola ndi marmalade ndi kuwonjezera kwa msuzi, zipatso, khofi ndi cocoa. Mutha kuchepetsa zopatsa mphamvu ngati mungachotse gelatin ndi agar.

Zipatso ndi mabulosi marmalade

Maswiti, okondedwa ndi ana ambiri ndi akulu, amatha kukonzekera kunyumba. Kugwiritsa ntchito timadziti tambiri ndi timampira timakupatsani mwayi woyeserera mitundu ndi zokonda.

• Madzi a zipatso kapena mabulosi (lalanje, chitumbuwa, ndi zina) - 1 galasi.
• Kupanikizana - ¼ chikho.
• Agar-agar ufa - supuni 1.5.

• Mbale, phatikizani madzi, kupanikizana ndi ufa wa agar. Sakanizani ndi blender mpaka kusasinthika kopanda malire popanda mapupa. Pambuyo kuti njirayi yatha, siyani kusakaniza kokha kwa mphindi 5.
• Ikani mbale ndi osakaniza pachitofu ndi kubweretsa kwa chithupsa pa kutentha kwapakati. Kuphika kwa mphindi 2, oyambitsa pafupipafupi.
• Chotsani mbale pamoto ndikutsanulira msanganizo wa marmalade mu chidebe chosaya kapena zouma zokhota. Ikani zosalongosoka mufiriji kwa maola awiri.
• Chotsani marmalade omalizira ku nkhungu / kudula m'mabwalo.

Maswiti okhala ndi Homemade amatha kusungidwa mufiriji kwa masiku 10.

Mafuta otentha otentha

Kuphatikiza kwa zinthu zamitundu yambiri kumakupatsani mwayi kuti musapeze chokoma, komanso chakudya chowala komanso choyambirira. Kwa odzola a lalanje ndi oyera, timatenga mango ndi mkaka wa kokonati.

Zosanjikiza lalanje:

• Mango - 3 zazing'ono.
• Shuga - ¾ chikho.
• Agar ufa - 5 magalamu.
• Madzi - ½ chikho.

Zoyera:

• Mkaka wa kokonati - ½ chikho.
• Agar ufa - 3 magalamu.
• Madzi - ¼ chikho.

• Sendani mango, kuwaza kusasintha kosakanikirana ndi kusakaniza ndi shuga. Muyenera kulandira makapu 1.5 a mbatata yosenda.
• Sungunulani 5 g wa agar ufa mu ½ chikho cha madzi. Sakanizani bwino ndikuyika moto wochepa. Konzani zosakaniza mpaka agar atasungunuka kwathunthu komanso kuti madzi awonekere.
• Onjezani mango puree kuti mupeze yankho la gelling ndikusakaniza bwino, ndiye mwachangu tsanulirani zosakaniza zakuda za lalanje mu chidebe cha odzola ndikuyika pambali.
• Kuti mupeze coconut, phatikizani 3 g ya agar ndi kapu ya madzi ¼. Wiritsani chisakanizo pamoto wochepa mpaka yunifolomu, chowonekera mosasintha ndikutsanulira mkaka wa kokonati.
• Chotsani choyera choyera pamoto ndikuchigawa panonso pa lalanje. Siyani mchere wokhawo kwa mphindi 45.
• Utoto wonenepa wokulirapo, womwe wafalikira mosasinthika, ungadulidwe m'mabwalo ogawika ndikuthandizidwa.

Zakudya za almond mkate

Zothandiza confectionery - zokhwasula-khwasula, cheesecakes, ma muffins, makeke ndi mkate. Chinsinsi cha kupepuka kwawo ndiko kukana pang'ono kapena ufa wathunthu wa batala.

Kuphika wopanda ufa wa tirigu ndi mkaka ndi koyenera kwa anthu omwe akuvutika ndi tsankho kuti ayike lactose ndi gluten.

Mazira ophikira keke amayenera kutentha kutentha. Kuti makeke akhale odyetsa, ndikofunikira kuti asamachulukitse ndi mapuloteni. Chithovu chizikhala choyera, cholocha komanso chotsuka.

• Maamondi onse, okazinga ndi osenda - makapu 1.5.
• Mazira a nkhuku - zidutswa 4 zazikulu.
• Wokondedwa - ½ chikho.
• Vanilla Tingafinye - supuni 1.
• Soda yophika - ½ tsp
• Mchere - ½ tsp
• Zokongoletsa - 2 tbsp. uchi ndi ¼ chikho cha amondi.

Mapeel ndi mwachangu ma almond: ikani mtedza m'mbale ndikuzama ndikuwathira ndi madzi otentha. Kuumirira kwa mphindi 5-10, ndiye kuchotsa peel yofiirira. Kuti muchotse, tsegulani zipatsozo papepala lophika lomwe limakutidwa ndi pepala lophika, ndi kupukuta kwa mphindi 8 mu uvuni pamatenthedwe otentha pa kutentha kwa 190-200 ° C.

• Preheat uvuni mpaka 180 ° C. Thirani mbale yophika ndi mbali zokulirapo ndikuziyika papepala.
• Pukutani maamondi onse ndi blender kupita kumayiko anyumba. Pezani pafupifupi 3/4 chikho cha amondi.
• Ilekanitsani azungu a mazira.
• Mu mbale yayikulu ndi blender, kumenya mazira 4, ½ chikho uchi, koloko ndi mchere mpaka yosalala. Kenako onjezerani ufa wa amondi ndipo pitilizani kumayimba mosalekeza mpaka zinthuzo zitasakanikirana kwathunthu.
• Mbale ina, ponyani mazira a mphindi ziwiri ndi chosakanizira chotsuka mpaka chithovu chofewa.
• Onjezani mapuloteniwo mumsakanizo wa nati-yolk ndikusakaniza zonse mosamala.
• Ikani mtanda mumtundu wokonzedwa ndikuphika mu uvuni pafupifupi mphindi 28. Kukonzekera kwa keke kumatsimikiziridwa ndi mtundu wake wagolide wa bulauni. Chino chokhazikitsidwa pakati pakuphika chizituluka choyera.
• Chotsani keke mu uvuni ndikulole kuti izizizira kwa mphindi 10.

Tikukulimbikitsani kuti muwone makanema ojambula popangira cheesecake yazakudya.

Kucheka Pang'onopang'ono

Kugwiritsa ntchito zida zanyumba zatsopano kumathandizira kusintha kwa "PP" (zakudya zoyenera). Zakudya zochokera ku multicooker chonde ndi kuphweka pokonzekera ndi kapangidwe ka mpweya. Kukana kuthira mafuta kumachepetsa kuchuluka kwamafuta ndi ma carcinojeni omwe ndi owopsa kuumoyo wamitsempha yamagazi.

Chikhalidwe chamtundu wa Chingerezi chimaphika popanda ufa ndipo chimawonetsedwa ofunda kapena chotentha. Kuchuluka kwa shuga kumatha kuchepetsedwa, ndipo zikuluzikulu zimathandizidwa ndi zipatso: maapulo, zipatso, zoumba.

Kusankhidwa kwa mpunga kumatula kumatengera zomwe munthu amakonda. Arborio apereka kusasinthasintha wowawasa. Mpunga wakuda, womwe umatengedwa m'malo mwa chimanga choyera, umakhutitsa thupi ndi zakudya zovuta.

Zotsatira zaposachedwa zimaperekedwa kwa zida zapakhitchini zokhala ndi ma tts 670 zomwe zili ndi mbale pafupifupi 180 ml.

• Mpunga - ½ mbale wa multicooker.
• Maapulo a kalasi iliyonse - 2 zidutswa za sing'anga.
• Mkaka 1% mafuta kapena madzi - makapu 1.5.
• Mazira a nkhuku - 2 ma PC.
• Batala - 50 g.
• Shuga - 1 mbale yosakwanira.
• Vanilla shuga - supuni 1.
• Breadcrumbs.

• Wiritsani mpunga mu 1% mkaka kapena madzi powonjezera supuni 1 ya shuga wonunkhira. Lekani phala lizizire.
• Kumenya mazira ndi blender ndi vanila shuga ndi mchenga kwa mphindi 8. Onjezani batala wofewa kwa iwo ndikusakaniza kwa mphindi zina 1-2.
• Dulani maapulo kukhala magawo, chotsani mbewu ndi zipatso.
• Muziganiza mpunga, zipatso ndi shuga.
• Phimbani multicooker ndi mafuta ndikuwaza ndi mkate wa mkate. Lowetsani zinthu zosakanikirana ndikuphimba.
• Pabasi la multicooker, ikani njira yophika. Njira yophikira imatenga pafupifupi mphindi 60.
• Lolani kuti pudding lizizirala popanda kuchotsa mbale. Mbale yophika kuphika pang'onopang'ono imakhala yowoneka bwino, yosalimba ndipo imafunikira kuisamalira mosamala ikachotsedwa m'mbale.
• Pudding wopanga wokonzeka amatha kuvekedwa ndi zipatso zatsopano ndikuthira ndi yogurt yopepuka.

Ma calassie curd casseroles ndi ma puddings ndi njira yabwino kwambiri pakudya kwam'mawa kapena masana. Ngati mumakonda kuphika ndi wophika pang'onopang'ono, ndiye kuti timapereka njira ina yokonzera kanyumba tchizi casseroles.

Zopatsa mphamvu zama calorie ndi maswiti ndi zakudya za BJU

Tebulo likuwonetsa zambiri zokhudzana ndi zabwino zomwe zimachokera pazowonjezera zamatcheni. Poonetsa zomwe zili ndi zopatsa mphamvu ndi zopatsa mphamvu, ziwerengero zimaperekedwa pa 100 g ya mankhwala.

Chifukwa chake, maswiti opatsa thanzi kwambiri ndizopatsa chokoleti komanso amachokera kwa mbewu ndi mtedza. Mu 100 g pachinthu chilichonse mumakhala pafupifupi gawo limodzi mwa magawo atatu a zakudya za kalori tsiku lililonse. Amachitira amadzazidwa ndi mafuta ndi chakudya chamafuta ndipo, akamadyedwa mopitirira muyeso, amawopseza kulemera.

Zipatso ndimaswiti osavuta komanso otetezeka kwambiri azakudya. Mtengo wamagetsi uli pansipa 50 kcal, palibe mafuta, ndipo shuga ndi chakudya zimapezeka mwakachetechete (osapitirira 10 g pa 100 g ya mankhwala).

Ogwiritsa ntchito intaneti omwe adachita bwino kuchepetsa thupi amagawana zinsinsi zakuchepetsa thupi pazowunikira komanso mabungwe a "zakudya". Amayi amisinkhu yosiyanasiyana amakula pang'ono, osadzikana chakudya chomwe amakonda. Kodi amachita bwanji?

Svetlana, 29:

Kwa zaka zambiri ndimasunga kulemera kwamakilogalamu 54-58 ndikuwonjezeka kwa masentimita 170. Pa nthawi yoyembekezera ndinachira mpaka 76 kg, pomwe 6 yokha ndatsalira nditabereka.

Anachepa thupi osakambirana ndi katswiri wazakudya, potengera zomwe zanenedwa pa intaneti. Amawerengedwa kuti adyedwa ndi kudya ma calories pamawebusayiti apadera omwe amawotcherera.

Sindinatengeko mkate, tchipisi, ndi zakudya zapamwamba pazakudya zanga. Sanathe kukana maswiti: m'mawa amatha kutenga maswiti kapena magawo angapo a chokoleti, koma pasanadutse masana!

Kuchita masewera olimbitsa thupi kunyumba ndikuchezera kwa dziwe kunalumikizidwa ndi chakudya choyenera. Zotsatira zake mu mwezi ndi opanda 10 kg pa sikelo!

Daria, 35:

Muubwana wanga ndinali mayi wachichepere wocheperako: ndinalemera pafupifupi kilogalamu 56 ndi kutalika kwa masentimita 167. Ntchito yamaofesi a Sedentary ndi maphwando apakati a tiyi adachita chidetso. Nditakwanitsa zaka 25, ndinachira mpaka 96 kg ndipo ndinkaoneka wazaka 20.

Poyamba amadalira "Kremlin zakudya" zodziwika bwino kuti amaletsa zakudya zamagulu ochepa. Ndidapuma pantchito kwa masiku atatu, sindimatha kuyimirira wopanda mkate.

Njira yothandiza inali kusintha kwa chakudya choyenera, koma popanda zoletsa zilizonse pazinthu zilizonse. Nditha kumwa 1 marshmallow kapena supuni yodzadza ndi tiyi, ndikamwetulira ndi mtsuko wa yogati kapena zipatso zingapo zouma. Ngati mumadya pang'onopang'ono ndikuyang'ana kukoma, mlingo wochepa wa zotsekemera ndi wokwanira.

Popita nthawi, adayamba kumva kupepuka. Sindikudziwa kuti njira yochepetsera thupi inatenga nthawi yayitali bwanji, koma lero ndimalemera 65 kg m'malo mwa 96 kg! Ndipo ndikuwoneka wachichepere komanso wathanzi kuposa zaka 10 zapitazo.

Mariya 21:

Kuyambira ndili mwana, nthawi zambiri ndimakhala wonenepa. Makolo anga sakanakana kuchita nane malonda ndipo anagula "okoma", tchipisi ndi mipiringidzo chokoleti. Pofika zaka 15, ndinkaoneka wonenepa kwambiri. Kulemera kwanga kunali kuyandikira makilogalamu 100.

Ndayesa njira zambiri zolemetsa. Zoletsa kwambiri zakudya, mpaka kufa ndi njala, ndinatsala pang'ono kuwononga thupi langa. Kupyola komanso kulakwitsa, zinali zotheka kupeza zakudya zovomerezeka.

Lero ndimasungira kulemera pakati pa 60-61 kg. Makinawa amatengera nsomba, nkhuku, masamba ndi nyemba. Ndinaletsa nkhumba ndi ng'ombe, zomwe zinali gwero lalikulu la zovuta komanso zovuta zamagaya.

M'malo mwake ndinasinthana ndi chokoleti chowoneka bwino ndimakoko owawa, omwe ndi mafuta ochepa. Zipatso zosakhwima, ma apulosi kapena zouma.

Zakudya zoyenera zimasiya mano otsekemera ali ndi mwayi wambiri kuti akondweretse. Zofunikira zazikulu za GP gourmet ndizoperewera chakudya komanso njira yotsatirira kusankha mbale. Kutsatira izi, ndikothekera kosungabe mgwirizano ndikusintha maswiti kukhala gawo la zakudya zopatsa thanzi.