1. Bowa
Chifukwa cha kukhuthala kwake ngati nyama komanso kusagayika bwino, bowa amakhutitsa bowa. Ndipo nthawi yomweyo ali ndi 27 kcal okha pa 100 g. Yesani m'malo mwa ng'ombe ndi bowa wokazinga kuti mupulumutse zopatsa mphamvu ndi mafuta: 60 g ya champignons ndi 20 kcal ndi 0 mafuta, izi ndi masamu osangalatsa a bowa. Izi zitha kuchitika, mwachitsanzo, masangweji: kusiya theka la nyama mwachizolowezi, ndipo m'malo mwa chachiwiri, ikani bowa waiwisi woonda kwambiri. Chinyengo chomwecho chikhoza kuchitidwa ndi cutlets. Potsirizira pake, bowa wokazinga mwamsanga mu wok akhoza mosavuta m'malo mwa ng'ombe popanda kutaya kukoma, koma ndi kuyesa kupindula kwa ma calories.
2. Quinoa
Wolowa M'malo mwa Mpunga: Amadzazanso chimodzimodzi, koma ndikuwonongeka kwa thupi komanso thanzi labwino. Mbewu yonseyi imakhala ndi mapuloteni ambiri ndi fiber (), komanso mavitamini E, B1, B2 ndi B9, magnesium ndi zinc.
Wiritsani 1/3 chikho cha quinoa mu 1 chikho cha madzi ndi supuni ya madzi a lalanje kwa mphindi 15 ndikuwonjezera supuni imodzi ya pistachio yodulidwa.
3. Vinyo wosasa
Njira yosavuta komanso yotsika kwambiri ya calorie yopatsa mbale kukoma kodziwika komanso kosangalatsa. Kuonjezera apo, vinyo wosasa ali ndi mphamvu yopangira chinyengo kuti tadya kwambiri kuposa momwe tilili. Pang'onopang'ono amachepetsa shuga m'magazi ndipo, motero, mafuta a thupi. Chosavuta ndikuwonjezera ku mafuta a masamba ndiyeno ku saladi. Komabe, pali njira zina zoyambirira, mwachitsanzo, vinyo wosasa wonyezimira wa dzungu kapena zukini, kapena vinyo wosasa wa basamu wa chimanga. Mwachitsanzo, mukhoza kuphika cholembedwa ndi turmeric.
4. Salimoni
Gwero loyenera la mapuloteni owonda ndi mafuta osatulutsidwa, omwe amafunikira osati pakugwira ntchito kwa mtima wabwino, komanso m'chiuno chochepa thupi. Mafuta amafuta awa, otchedwa omega-3s, amathandizira kagayidwe kachakudya ka insulin, motero amathandizira kusintha kagayidwe kake. Bonasi - chitetezo chokwanira komanso chikhalidwe cha khungu.
5. Kefir
Komanso zachilengedwe () yoghurt, yoghurt, mkaka wophikidwa ndi thovu, yogurt ndi zina zofufumitsa mkaka. Kupatula kuti ali ndi ma probiotics athanzi, amaphatikizanso chakudya, mapuloteni ndi mafuta. Ndipo chifukwa cha izi, zakudya zokhala ndi mkaka wothira zimakulolani kuti muchepetse kulemera kwa 61% ndi 81% m'chiuno kuposa chakudya chokhala ndi calorie yofanana, koma popanda kefir.
6. Flaxseed ndi flaxseed mafuta
Flaxseed ndi mafuta kuchokera pamenepo amatha kuchotsa poizoni ku minofu ya adipose. Ndipo poizoni ndi amene amachititsa kuti izi zitheke zakudya, ngakhale kufa, sikuthandiza kuonda mpaka kukula komwe mukufuna. Mafuta a Flaxseed amatha kuwonjezeredwa ku tchizi chanyumba kapena chimanga, ndipo flaxseed ingagwiritsidwe ntchito mu saladi ndi mphodza zamasamba.
7. Shampeni
Monga tidanenera 1-2 magalasi a champagne patsiku ntchito zodabwitsa ndi chithunzi. Sinthani chokhwasula-khwasula chimodzi kapena ziwiri patsiku ndi kapu ya shampeni (). Zoonadi, nkhanza zokhazokha kapena zowonjezereka zimagwiritsidwa ntchito, zomwe, kuwonjezera pa shuga wotsika kwambiri, zimakhalanso ndi mphamvu yonyenga chilakolako, komanso kulimbikitsa mwachidule kupanga serotonin ndi endorphin - mahomoni omwe amachititsa ndi maganizo abwino. Chinthu chofunika kwambiri pa chilichonse zakudya!
8. Pistachios
Mtedza uwu uyenera kunyadira pa mbale ya aliyense wochepa thupi: amalimbikitsa kagayidwe, amathyola mafuta, amayendetsa shuga m'magazi, amawongolera maganizo ndi kuthetsa nkhawa. Mfundo imeneyi inafikiridwa ndi ofufuza ochokera ku yunivesite ya Michigan (), omwe adaphunzira za vitamini B6 m'thupi, zomwe pistachios zimakhala zolemera kwambiri. Gawani ndalama izi mofanana ndikusintha zokhwasula-khwasula ziwiri ndi mtedza, kuti chiwerengero chonse cha calorie sichinasinthe.
9. Maluwa
Chinyengo cha mphodza ndi chakuti zimatenga pafupifupi maola awiri kuti zigayidwe: chifukwa cha izi, zimatalikitsa kumva kukhuta ndikuletsa njala. Kuphatikiza apo, mphodza zimakhazikika m'magazi a shuga ndipo zimatipulumutsa ku chiwopsezo chochimwa ndi chokhwasula-khwasula cha calorie. Zili ndi fiber yambiri komanso mapuloteni ambiri, zomwe zimapangitsa kuti zikhale zabwino pa chakudya cham'mawa ndi chamasana. Zothamanga kwambiri () ndi mphodza zofiira ndi zachikasu. Onjezerani zukini, ginger ndi madzi a mandimu kwa izo, kapena kuphika msuzi wa masamba ndi mphodza, nyengo ndi mafuta a azitona ndi adyo.
10. Mbeu za mpiru
Mbeu imachulukitsa kuchuluka kwa kagayidwe kachakudya - supuni 1 ndiyokwanira kuti kagayidwe kachakudya kachuluke ndi 20-25% kwa maola 1,5-2. Izi ndi zomwe ofufuza a Polytechnic Institute ku Oxford adapeza (), akuwerengera kuti pamenepa, pafupifupi ma calories 45 kuchokera ku chakudya cha 700-calorie chodyedwa chidzawotchedwa "popanda kusiya tebulo." Onjezani nthangala za mpiru ku mafuta a masamba otentha kuti muwonetse kukoma kwawo, ndipo gwiritsani ntchito mafutawo ngati saladi, mphodza, ndi supu.