Mukati
Zvinotora nguva yakawanda uye nekushingirira nguva dzose kudzikira uremu Kana iwe uchida kurasikirwa ne3 kusvika ku5 kg, iwe haufanire kuenda kuchikafu chakasimba chinoparadza. Kazhinji zvinokwana kuronga mazuva ekutsanya nekuchinja chikafu chako uye nekuwedzera kufamba kana kushambira, kuchovha kana kutamba.
Akaderera Mafuta Greek Yogurt
170 g yogati ndeye 639 kJ, 12,8 g protein, 3,6 g mafuta, 2,3 g mafuta akazara, 14,1 g makabhohaidhiretsi, 14,1 g shuga, 3,4 g fiber, 187 mg sodium.
Akapfuma mu calcium uye nzara-inodzvinyirira mapuroteni, yogati ndiyo huru hwaro hwekudya kwemangwanani kana kutsiva kirimu yakasviba kana mayonnaise.
Shrimp
100 g shrimp mbishi yakaenzana 371 kJ, 21 g protein, 0,6 g mafuta, 0,1 g mafuta akazara, 0 g makabhohaidhiretsi, 0 g shuga, 0 g fiber, 349 mg sodium.
Shrimp - nzira yekutsiva nyama uye kuwedzera zvimwe zvakasiyana kumenyu. Ini ndoda kuvawedzera kune kunogocha, kune mupunga, kana kukurumidza kusungira mune wok ine huku uye mwaka ne pesto.
macadamia
1 tsama nzungu mbishi, anenge 30 g nzungu = 905 kJ, 2,8 g mapuroteni, 22,2 g mafuta, 3 g mafuta akazara, 1,4 g makabhohaidhiretsi, 1,4 g shuga, 1,9 g fiber, 0 MG yavaibvisa.
Nzungu dzakapfuma mumafuta, asi zvakare dzinobatsira kudzora huremu. macadamia ine mapuroteni, fiber uye yakawanda monounsaturated mafuta. Kune mararamiro ane hutano, idya mashoma mashoma enzungu dzisina kurungwa zuva rega rega.
tangerines
2 makuru tangerines, anenge 150 g = 248 kJ, 1,2 g mapuroteni, 0,3 g mafuta, 0 g akazara mafuta, 11,7 g makabhohaidhiretsi, 11,7 g shuga, 1,8 g faibha, 5 mg sodium…
Mandarin yakaderera muma kilojoules - chigadzirwa chinoshamisa chemwaka chakanakira tudyo.
Passion michero
50 g yemaspp ndeye 152 kJ, 1,5 g yeprotein, 0,2 g yemafuta, 0 g yemafuta akazara, 2,9 g yemakabohydrate, 2,9 g yeshuga, 7 g ye fiber, 10 mg ye yavaibvisa.
Passion michero - chishandiso-chikuru chekusimudzira manzwiro ako chero nguva yezuva. Chibereko chisina kujairika chakaderera mumacalorie asi chakakwira fiber, chichiita kuti unzwe kuguta. Ini ndinoda kuwedzera zvidimbu zvefruitsfruit mangwanani ku muesli kana yogati.
Oat flakes
30 g zviyo zvakasvibirira zvakaenzana 464 kJ, 3,8 g protein, 2,7 g mafuta, 0,5 g mafuta akazara, 16,4 g makabhohaidhiretsi, 0,3 g shuga, 2,9 g fiber, 1 mg sodium.
Mahwendefa akapfuma mune yakaderera GI makabhohaidhiretsi (iyo glycemic index, chiyero chemabatiro anoita macarbohydrate muzvikafu zvinokanganisa huwandu hweglucose muropa), kudyara mapuroteni, uye yakasarudzika mhando yefibre inonzi beta-glucan. Inobatsira kudzikisa huwandu hwe "yakaipa" cholesterol.
Koliflower
100 g kabichi mbishi ndeye 103 kJ, 2,2 g mapuroteni, 0,2 g mafuta, 0 g mafuta akazara, 2 g makabhohaidhiretsi, 2 g shuga, 2,8 g fiber, 30 mg sodium.
Ini ndinoda cauliflower, uye kwete nekuti ndiyo yakanaka chinotsiva pizza base (recipe pano). Izvo zvinonaka zvakasvibirira, zvakakangwa uye zvakabikwa. Inowedzerawo hutachiona, ine vhitamini C uye folic acid, iyo inosimudzira kuumbwa kwemasero matsva uye inobatsira ganda kuti riite mvere, bvudzi rakakora uye kupenya, uye nzara dzakasimba.
Chingwa chegorosi rose
1 chidimbu chechingwa, anenge 40 g = 462 kJ, 4,8 g protein, 3,5 g mafuta, 0,4 g mafuta akazara, 13,5 g makabhohaidhiretsi, 0,7 g shuga, 2,9 g fiber, 168 MG yavaibvisa.
Chikafu Chingwa? Zvinoita here? Chingwa chezviyo chose chine GI yakaderera, zvinoreva kuti izere ne "marefu" makabhohaidhiretsi. Ini ndakadya chimedu chechingwa pakudya kwemangwanani uye ndinonzwa kuguta uye kuguta kusvika panguva yemasikati - kure nemakuki uye chikafu chinokurumidza.
Nyemba
100 g yenzungu dzakabikwa dzakaenzana 595 kJ, 10 g mapuroteni, 0,8 g mafuta, 0,1 g mafuta akazara, 20,2 g makabhohaidhiretsi, 1 g shuga, 5,2 g fiber, 2 mg sodium.
Mapuroteni epakutanga kwemuti, fiber fiber uye zvinowirirana zvirimo nemiriwo - ndizvo zvazviri lentil… Ndiri kutsigira kuisanganisa kakawanda sezvinobvira mukudya kwevhiki nevhiki panzvimbo yenyama. Iishandise sechinotsiva nyama yemombe mu bolognese pasta kana mu pie uye pie kuzadza. Kuti uite izvi, bika mavende, uye wozokurumidza kukanda neakawanda eanyanisi, unogona kusanganisa hanyanisi uye mariki pamwe ne thyme kana rosemary. Ini ndinokurudzira kushandisa dema dema kana anongoti machena lentiy yeizvi.
sipinachi
60 g sipinashi mbishi yakaenzana ne57 kJ, 1,4 g protein, 0,2 g mafuta, 0 g mafuta akazara, 0,4 g makabhohaidhiretsi, 0,4 g shuga, 2,5 g fiber, 13 mg sodium.
Modest sipinashi hazvisi izvo zvakapusa kana zvasvika kune zvakanaka zvehutano. Iine beta-carotene yehutano hwemaziso, vhitamini C yehutano hwemuviri, vhitamini E yehutano hwemwoyo, iron yehutano uye muviri, potasium yehurongwa hwemitsipa ... kungodoma mabhenefiti ari pachena. Uye zvakare, inogona kudyiwa mbishi (ndiani asina zvinopesana!). Kuti uite izvi, cheka sipinashi uye wosanganisa ne curd chizi, gadzira saladhi, kana kuishandisa panzvimbo yemashizha eletisi kune sangweji kana toast.