1. Howa
Nekuda kwenyama yakakora yakaita senyama uye zvinhu zvisingadyike, howa hunozadza fungin. Uye panguva imwechete ivo vane 27 kcal chete pa100 g. Edza kutsiva nyama yemombe nehowa yakakangwa kuchengetedza makorikori nemafuta: 60 g yemachampignons inongova 20 kcal uye 0 mafuta, iyi inofadza mushroom arithmetic. Izvi zvinogona kuitwa, semuenzaniso, mune sandwiches: siya chete hafu yenguva yakajairwa chidimbu chenyama, uye pachinzvimbo chechipiri, isa zvitete zvakachekwa howa mbishi. Izvo zvinyengeri zvinogona kuitwa ne cutlets. Pakupedzisira, howa hwakakangwa muwoki hunogona kutsiva nyama yemombe nyore nyore pasina kurasikirwa nekuravira, asi nekuwana kuyedza kwemacalorie.
2. Quinoa
Rice Replacement Candidate: Saturates zvakangofanana, asi nekukuvara kushoma kwemuviri uye mamwe mabhenefiti ehutano. Ichi chiyo chezviyo chakazara muprotein uye fiber (), pamwe nevhitamini E, B1, B2 uye B9, magnesium uye zinc.
Fashaidza 1/3 kapu yequinoa mukapu imwe yemvura nechipunu chemuto weorenji kwemaminetsi gumi nemashanu wowedzera chipunu chimwe chedhizeti chepistachios yakachekwa.
3. Waini vhiniga
Iyo yakareruka uye yakaderera calorie nzira yekupa dhishi yakawedzera kutaurwa uye inonakidza kuravira. Mukuwedzera, vhiniga ine simba rekugadzira fungidziro yekuti takadya zvakanyanya kupfuura zvatiinazvo chaizvo. Inoderedza zvishoma nezvishoma shuga yeropa uye, semugumisiro, mafuta emuviri. Chinhu chiri nyore ndechekuwedzera kune mafuta emiriwo uye zvakare kune saladhi. Nekudaro, kune mamwe ekutanga mhinduro, semuenzaniso, diki chena vhiniga yemanhanga yakabikwa kana zucchini, kana balsamic vhiniga yezviyo. Somuenzaniso, unogona kubika inopereterwa neturmeric.
4. Sarimoni
Nzvimbo yakanaka yeprotein yakaonda uye unsaturated fatty acids, iyo inodiwa kwete chete nokuda kwebasa rakanaka remwoyo, asiwo kune chiuno chitete. Aya mafuta acids, anonzi omega-3s, anovandudza insulin senzwi uye saka anobatsira kuvandudza metabolic maitiro. Bonus - yakagadziridzwa kudzivirirwa uye mamiriro eganda.
5. Kefir
Uye zvakare zvakasikwa () yoghurt, yogati, yakaviriswa yakabikwa mukaka, yoghuti uye zvimwe zvakaviriswa zvigadzirwa zvemukaka. Kunze kwekuti ivo vane hutano hweprobiotics, ivo zvakare vanosanganisa makabhohaidhiretsi, mapuroteni nemafuta. Uye nekuda kweizvi, chikafu chine zvigadzirwa zvemukaka wakaviriswa zvinokubvumira kuti udzikise 61% uremu uye 81% yakawanda chiuno vhoriyamu pane kudya kweiyo calorie yemukati, asi pasina chero kefir.
6. Flaxseed uye flaxseed mafuta
Flaxseed nemafuta kubva mairi zvinokwanisa kubvisa chepfu kubva kune adipose tissue. Uye huturu idzi ndidzo dzinokonzeresa kuti kudya, kunyange kufa, hazvibatsiri kuderedza uremu kune saizi yaunoda. Mafuta eflaxseed anogona kuwedzerwa kucottage cheese kana zviyo, uye flaxseed inogona kushandiswa mumasaladhi nemiriwo yemiriwo.
7.Champagne
Sezvatakataura 1-2 magirazi e champagne pazuva shanda zvinoshamisa nemufananidzo. Tsiva imwe chete kana maviri ekudya pazuva negirazi ye champagne (). Ehe, brut chete kana yakawedzera brut inoshandiswa, iyo, kunze kweiyo yakaderera yehuga yemukati, inewo kugona kunyengedza kudya, pamwe nekukurudzira muchidimbu kugadzirwa kwe serotonin uye endorphin - mahormone ane basa rekusimudzira manzwiro. uye mafungiro akanaka. Chinhu chakakosha zvikuru chero chipi zvacho kudya!
8. Pistachio
Idzi nzungu dzinofanira kudada nenzvimbo pandiro yemunhu wese anorasikirwa nehuremu: inokurudzira metabolism, kuputsa mafuta, kugadzirisa mazinga eshuga yeropa, kugadzirisa mafungiro uye kubata kushushikana. Iyi mhedziso yakasvika nevatsvakurudzi vanobva kuYunivhesiti yeMichigan (), avo vakadzidza basa revhitamini B6 mumuviri, iyo pistachios inonyanya kupfuma mukati. Igovanisa mari iyi zvakaenzana uye wotsiva zvidyo zviviri nenzungu, saka iyo yakazara calorie yemukati inoramba isina kuchinjika.
9. Runyemba
Hunyengeri hwenyemba ndehwekuti zvinotora anenge maawa maviri kugaya: nekuda kweizvi, zvinorebesa manzwiro ekuguta uye nekudzivisa nzara. Pamusoro pezvo, nyemba inodzikamisa mazinga eshuga uye inotiponesa kubva panjodzi yekutadza neyakakura-calorie. Yakakwirira mufiber uye yakawanda mapuroteni, zvichiita kuti ive yakanaka kune zvese zvemangwanani uye masikati. Anokurumidza () matsvuku uye yero lenti. Wedzera zucchini, ginger uye muto weremoni kwairi, kana kubika muto wemuriwo nenyemba, mwaka nemafuta omuorivhi negariki.
10. Mbeu yemasitadhi
Masitadhi anowedzera chiyero chemaitiro emagetsi - 1 teaspoon inokwana kuti basa remetabolism riwedzere ne20-25% kwemaawa 1,5-2. Iyi ndiyo mhedziso yakasvikwa nevatsvakurudzi vePolytechnic Institute muOxford (), vachiverenga kuti munyaya iyi, anenge 45 makorikori kubva pa700-calori yekudya inodyiwa ichapiswa "pasina kusiya tafura." Wedzera mhodzi yemasitadhi kumafuta anopisa emuriwo kuratidza kunaka kwawo, uye shandisa mafuta acho kuita masaradhi, stew, uye soups.