A cikin jerin abubuwan cin abinci da yawa, kuna saduwa da ambaton cewa wannan abincin yana da kyau, saboda ba lallai ba ne don a dafa shi. Tabbas, idan kun kasance a kan abincin tare da miyan seleri , dole ku dafa kawai sau ɗaya. Amma za ku dade na dogon lokaci?
Gudanar da asarar nauyi, kar ka manta cewa abincin ya kamata mu saturatar mu ba kawai physiologically ba, amma har ma a hankali. Shirin abincin abinci ga mutum shi ne shakatawa, kawar da danniya, jin dadi, waɗannan jin daɗin sun kasance a cikinmu na miliyoyin shekaru. Bayan haka, gabanin haka, wani mutumin da ya riga ya kasance da wahala mai wahala ya fitar da abinci, kuma ya karɓa daga jin dadinsa ba a la'akari da shi ba.
Don tabbatar da cewa rage cin abinci bazai shiga cikin dan lokaci 24 da rashin jin daɗi tare da kanka da kuma dukan duniya, muna ba da shawara cewa ka mallaki wasu girke-girke-calorie masu yawa don nauyin hasara.
Kyauta mafi yawancin calories masu girke-girke
Caloric abun ciki na tasa ya dogara da abin da muke amfani da samfurori da kuma yadda aka shirya su. Sabili da haka, bari mu fara cika firiji tare da sinadarai don sauye-sauye masu sauki da low-calorie.
Muna mayar da hankali game da kayayyakin abinci masu cin abinci da abinci:
- ƙwai kaza;
- Alamar bayanai;
- naman sa;
- kaman dabbobi;
- kwayoyi;
- berries;
- zaka;
- seleri;
- radish;
- cucumbers;
- kabeji na kowane iri;
- ganye leafy;
- buckwheat, shinkafar shinkafa, gero, hatsin nama;
- lebur.
- chickpeas, wake;
- abincin teku da kifaye;
- abincin kiwo ba tare da karawa da mai ciki ba har zuwa 2%.
Na farko darussa
Jerin girke-girke na low-kalori yi jita-jita don nauyi asarar za mu fara tare da soups. Abincin ruwa yana da kyau saboda a cikin ƙwayar karancin calorie mai yawa, yana da mahimmanci kuma yana dade na dogon lokaci. An samu wannan ta hanyar ruwa - muna jin cewa yunwa yana shafewa da zarar an cika ciki, ko da ta cika da ruwa.
Tabbas, wajibi ne mu kafa abinci mai cin abinci a kan kayan abinci na kayan lambu, amma za mu iya iya samar da kofuna, idan muka koyi yadda za mu dafa su da hikima.
Don yin tukunyar girke ƙananan kalori don slimming, kana buƙatar yin haka:
- don miyan zabi nama mara mai kyau;
- Kada kayi amfani da kashi, fata, ko samfurori don soups;
- yayin dafa abinci, cire kumfa daga farfajiya;
- bayan dafa abinci maras yisti, bari shi kwantar da hankali, sanya shi a cikin firiji don dare, kuma da safe ku cire fim din mai fatattaka.
Na biyu darasi
Wasan na biyu ya kamata a dogara da kayan lambu - sun fi sauƙi don saturate, saboda zaka iya samun rabo mafi girma daga cikin rabo, kuma yana da wuya a sake dawowa - a gaskiya, kayan lambu, a kowane hali, ya ƙunshi ƙananan mai.
Misalan manyan darussa:
- Bullayan barkono, gasa tare da tumatir;
- goulash daga kabeji;
- kayan lambu;
- aubergines a cikin Yaren mutanen Koriya;
- zobo da tumatir;
- ratatouille.
Desserts
Maganin mafi jinƙai shine girke-girke don yin karancin calories masu yawa ga waɗanda suka rasa nauyi. Gurasa ku ba wanda zai ba da shawara ku ci kowace rana, a kan abinci ko a'a, amma wani lokaci za ku iya samun maɓuɓɓuka masu calories.
Ka tuna - mafi kyaun sutura masu cin abincin abinci kullum suna dogara ne a kan curd, ko dai casseroles, cuku da wuri ko ruwan kirki na gida.
Recipes na yi jita-jita
Italiyanci miya da kayan lambu da wake
Sinadaran:
- jan wake - 450 g;
- ruwa - 1.5 lita;
- jan busassun giya - ½ abu;
- Basil dried - 2 tsp;
- gishiri - ½ tsp;
- dried marjoram - 1 teaspoon;
- barkono - 1/3 tsp;
- albasa - 2 inji mai kwakwalwa.
- zucchini - 400 g;
- seleri - 200 g;
- Bulgarian barkono - 200 g;
- karas - 200 g;
- tafarnuwa - 4 cloves;
- tumatir manna - 170 g;
- Cuku cakula - 40 g.
Shiri
Wake jiƙa da dare cikin ruwa. Da safe goge, tafasa don minti 10, to kuma kuyi ruwa, ku zuba ruwa kuma ku kawo tafasa, ku tafasa don minti 10. Na gaba, kana buƙatar rage zafi, ƙara giya, gishiri, barkono, kayan yaji, ba da damar tafasa, rufe da kuma dafa har sai wake ya shirya (kimanin awa 1.5).
Add crushed kayan lambu da kuma dafa har sai da shirye. Ƙara manna tumatir, dafa don karin minti 10, kuma ku yi aiki a kan teburin tare da cuku.
Eggplants a cikin Yaren mutanen Koriya
Sinadaran:
- eggplant - 3 guda;
- Bulgarian barkono - 3 inji mai kwakwalwa.
- albasa - 2 inji mai kwakwalwa.
- barkono barkono - 1 pc.;
- gishiri, tafarnuwa - dandana.
Shiri
Eggplants a yanka a cikin tube tube, kakar da gishiri da kuma barin na dare.
Eggplants kurkura daga gishiri, wring fitar da toya a cikin farin kabeji, ƙara albasa, barkono barkono da kuma jan zafi barkono.
Cire daga zafi, ƙara tafarnuwa, rufe kuma bari tsayawa na minti 5.
Cikin cakuda cakuda
Sinadaran:
- gida cuku - 750 g;
- manka - 2 tablespoons;
- sugar - 4 tablespoons;
- raisins ko 'ya'yan itace candied - 2 tablespoons;
- qwai - 3 guda;
- kirim mai tsami - 300 g;
- vanillin - 1 sachet;
- kayan lambu mai - 1 teaspoon;
- lemun tsami - 1 pc.
Shiri
Beat gida cuku, 2 tbsp. sugar, qwai 2, vanillin da lemun tsami zest har sai homogeneity. Ƙara mango, bulala. Add 'ya'yan itatuwa candied, Mix. Form (24cm) maiko da shuka. man shanu, zub da gurasar curd da gasa a cikin tanda na minti 30 a zazzabi na nau'in nau'i nau'i nau'in kirim mai tsami, 2 tablespoons. sugar, kwai.
Lokacin da layin farko ya ƙare, samu siffar, a zuba digiri na biyu kuma saka a cikin tanda na kimanin minti 10. Bayan shirye-shiryen, Layer na iya dan kadan a tsakiya - wannan al'ada ce.