Mafuta chisvusvuro: vakanzwisisa vanoda

Kazhinji vamwe vanhu vari kuona kwavo uremu, kunowanzova kusiya chidyo wokutanga zvachose, dzichishandisa chokwadi kuti, muti, mangwanani, uye saka muviri akazorora uye akasimbiswa pashure kurara. Uye pasina. Maererano nezvezvokudya zhinji, kwamangwanani, pasi-mafuta uye mavhoriyamu pasi, munhu anoda Dzava nguva dzose (tsime, kunze panyaya kutsanya aine chinangwa - kuporesa, kana uremu). Nei izvi zvichiitika, tinoedza kunzwisisa nyaya ino.

pfungwa

Ngativhurei kumubvunzo dzidziso. Kunyange yakaderera-mafuta, kwamangwanani iri kudiwa zvikonzero zvinoverengeka. Chekutanga, zvokudya iwe udye mangwanani, akanga rakapotsa hapana zvainoita chimiro (nekusimba kuzviita nenzira zhinji). Asi panguva imwe chete, kuti kurishandisa, iwe kuwana simba simba wedzera kuti zuva. Chechipiri, shoma-mafuta zvemangwanani kunobatsira kutanga kugaya uye zvakakodzera kushanda rwatata uye kunovimbisa kugayiwa kwezvokudya yepamusoro. Pashure pezvose, chii chinoitika kana musingadi naizvozvo kudya mangwanani, panguva yokudya, kana kuipa - manheru anodya nomwoyo wose. zvomudumbu turakiti Your sokunge vakarara panguva dzakawanda zuva, uye ipapo kusunungurwa simba bile uye pancreatic muto hombe-pamwero kugamuchirwa kwemanheru. dumbu rako harisi kushanda nguva kugaya zvokudya zvisaririra zviri dumbu kwenguva refu, pova gang uye kukonzera zvemarudzi ose zvirwere uye dysbiosis. A mashoma makore zvokudya zvakadai - uye muviri chokwadi kutaura kwamuri rangu "vaFiristiya" (kazhinji zvichaitika pamberi). A chisvusvuro, yakaderera mafuta uye pasi MUBHUKU (uye saka haakwanisi yokutungamirira kuti paumbwe zvakanyanya mafuta masero, saka kukanganisa avo vanochengeta ose zvokudya), anobvisa zvose izvi zvinoita dzinokanganisa utano. Uye dumbu rako, uye dzimwe nhengo haringapiwi overstrained mugari chikafu yaunodya.

Tinofanira kutarisa sezvinoita low-mafuta kwamangwanani?

Chekutanga, pakarepo anofanira kuchengetedza, kuti rirege rinoumbwa sandwiches pamwe chizi, somuenzaniso, uye aisvuta soseji, vakawanda kudaro kwazvo. Breakfast kunofanira yakazara, pane kuyeuchidza tudyo. Zvinofanira kubvisa zvokudya uye ose Semi-apera zvinhu zvakafanana nezvokudya, regai yatinofanira kufunga nezvayo muna dhigirii chero. Worth rimwe wekuedza: yakaderera mafuta zvemangwanani inogona kubatsira kwete chete asiwo zvinonaka. Uye kana uri kutya kuti zviri nani, zvakanakisisa kurega kunonoka zvemasikati, vakapfuura kupinda yokudyira uye kunwa panzvimbo girazi kefir kana mukaka yakashapa. Asi chisvusvuro ndiye anofanira kudya!

tsika

Uye ikozvino iwe edza kuita shoma-mafuta chisvusvuro. Recipes zvinogona siyana chaizvo. Kune yakawanda dzakatsarukana zvokudya wokutanga zvemangwanani pamwe vanenge razero macalorie, izvo zvechokwadi hakurevi kufungisisa nenhamba yako. Vanogona kuva yogati, kuderedzwa mafuta yakavira mukaka zvigadzirwa, hove, zvomumvura, michero, michero nemiriwo yamarudzi ose, nhanga, howa. Zvokudya zvose izvi ozeyewa zvakarurama nokukurumidza, asi Ukuwo, une refu vasina kunzwa nzara nguva.

Salads uye smoothies

Nokuti izvi chisvusvuro chaizvo aenderane marudzi ose salads uye smoothies sezvo michero uye miriwo. Dzinowanzotanga chomurume kana miriwo mafuta, kana yogati kana yakaderera-mafuta yogati. Unogona kuwedzera vaviri samadonhwe ndimu muto kuwana yakashapa kunaka (zvakakosha kwete overdo uye nokuwedzera vaviri samadonhwe). Hedzino dzimwe nhungamiro kuti agadzirira yakadaro nyore uye chaizvo yakaderera-mafuta zvokudya :

1. All zvokubikisa vari nani kutora mwaka. Kukohwa Last anorasikirwa mavhitaminzi uye zvinogona kufukidzwa dzakasiyana-siyana achishandisa, iyo kuwedzera pasherufu upenyu. Pamwaka kusvika yavakwa inonaka uye utano salads kunyanya vechokwadi michero.
2. Hard miriwo vari yakanakisisa chendarira, saka ivo vachava kutombozivikanwa muchiKristu nani. Muriwo salads kubatsira kuzadza namafuta, wedzera kuderera ndimu muto uye zvishoma podsalivaya.
3. Nokuti vanoda emura madhishi - smoothies: blender - dzedu dzose! Inogona muchikuya chero vakawanda muriwo kana michero, nezvinonhuwira makwenzi uye kuinwa somunhu Yummy kwemangwanani. dhishi ichi vachadyara shoma zviri mafuta uye macalorie.

Low-mafuta zvemangwanani pamwe rairatidza macalorie

Sezvo mienzaniso kupa vamwe embodiments akadaro. Asi imi murege zvachose kuva fungidziro yako uye edza ose nguva chinhu chitsva:

1. Fruit Salad pamwe yogati. mafuta aro pa 100 magiramu ndiyo 65 chete kcal. Protein kugutsikana - 4 magiramu mafuta - zvishoma magiramu carbohydrate - vanenge 10 magiramu. Kugadzirira Salad mashoma vanhu vanofanira kutora vaviri maapuro, vaviri mabhanana, michero mastrawberry gumi guru (kana zvimwe zvibereko nenguva), girazi kuderedzwa mafuta yogati pasina siyana. Nokuti vaya vanoda inonaka: unogona kuwedzera aidya chipunu uchi. Inogadzira nyore: kuchenesa muchero uye vakatema nenguvo dzakarukwa zvakanaka. All mix, kuzvirunga yogati. Chinhu chikuru - havadyi anopfuura rimwe mbiya (nokuti kudya: 200 magiramu zvokudya vakaenzana 130 macalorie), sezvo zvinoitika zvinonaka chaizvo saradhi!
2. Fruit uye bheri smoothies. dhishi Izvi kazhinji shoma nhamba macalorie nokuti kuti kunosanganisira muchero muto chete uye muchero (macalorie 35 pa 100 magiramu) uye mafuta - 0? g! Mumamiriro blender, ndidire girazi womuapuro muto (nani, Chokwadi, kubika pachako), akaisa mbiri huru zvinyoronyoro maapuro, pre-akasvuura uye gurwa duku, 100 magiramu ose kumuromo mwaka (mastrawberry, mahabhurosi, blueberries, gooseberries, currants). Adzorere blender uye milled kusvikira zvose mamiriro imvura slurry. Inwai mangwanani hachisi mukombe!