Chigadzirwa chinogutsa hachirevi chakakwirira - calorie, uye kuti udzivise chido chako uye usakuvadza nzira yekurasikirwa, unofanirwa kuisa zvigadzirwa zvakadaro mukudya kwako. Vanopa kunzwa kwekuguta kwenguva yakareba, izvo zvinoreva kuti nhamba yezvokudya zvekudya uye nhamba yekoriori yaunodya ichaderedzwa.
Potato
Imwe mbatatisi yepakati ine 161 macalorie, uye nevhoriyamu ichi chatova chetatu cheparutivi dhishi. Ichi ndicho chigadzirwa chinogutsa kwazvo, chinowedzera manzwiro ekuguta kupfuura chidimbu chinoshumira chechingwa chena. Kana iwe ukasatsvaga mbatatisi, saka ichi chikafu, vhitamini chigadzirwa.
Oatmeal
Iyi ndiyo porridge ine hutano hwakanyanya, yayo macaloriki zvemukati pa50 gramu (yakaoma chigadzirwa) inongova 187 macalorie chete. Uye zvakare, oatmeal ine maitiro akanaka pabasa remudumbu uye inowedzera metabolism yako. Sarudza chete mhando dzinofanirwa kubikwa kwenguva yakareba sezvinobvira - mune ino oatmeal iyo yakawanda mavitamini uye zvinovaka muviri zvinowanikwa.
Durum gorosi pie
Pasita yakagara ichizivikanwa sechigadzirwa chikafu - sosi yemakabohydrate marefu anopa simba kwemaawa akati wandei. Kana iwe usinga wedzere mafuta kana muto, unogona kuzvidya zuva nezuva - pane zana nemakumi manomwe nemaviri anobatsira macalorie e172 gramu epasta yakaoma.
Nyama yakasendama, hove, nyemba
Zvigadzirwa izvi hazvina kuchengetwa pamuviri wako uye hazvina kuchengetwa. Iyi ndiyo yakanakisa sosi yemapuroteni, pasina iyo yakanaka mhasuru inoshanda uye kuwedzera kwesimba hazvigoneke. Saka, kana iwe uchida kuva nechikafu kazhinji-funga nezvekuti pane nyama yakakwana, hove nebhinzi mukudya kwako here?
Eggs
Rimwe zai rine mazana manomwe makumi manomwe emakori, pamwe nemavhitamini uye mapuroteni - mapuroteni - ayo anobatsira kunzwa kwako kugutsikana kuti ugare kwenguva yakareba sezvinobvira. Wedzera 78 zai pakudya kwekuseni - uye sezvingabvira iwe uchadzikama kumira kusvikira masikati. Kana idya omelet husiku panzvimbo yeakanyanya-calori uye makabhohaidhiretsi emanheru.
Pine nuts
Mbeu dzinonaka idzi dzine mafuta ane hutano anotsigira moyo uye nekukubatsira kudzikamisa chishuwo chako. Pakati pese nzungu, unofanirwa kuzvisarudzira kana uchida kuchengeta muviri wako uri muchimiro chakanaka - magiramu gumi nemana enzungu ane 14 macalorie.
Cottage chizi
Kunyangwe isina mafuta-isina, yakanyatso nyudzwa uye inoguta zvakakwana, isingatenderi muviri kuti uve nani. Cottage cheese ine mapuroteni, mafuta, mavitamini mune ayo marongerwo, uye kune nzira dzakawanda dzekuigadzirira kana kuizadza! Iko kune zana nemakumi mapfumbamwe nemapfumbamwe emakirori mune zana magiramu e cottage cheese. Ichi chigadzirwa chine mapuroteni, mafuta, mavitamini, mamineral salts uye chigadzirwa chekudya.
Chizi nyoro
Cheese yakaita feta kana mbudzi chizi ine acid, iyo inowedzera kunzwa kwekuguta uye inoita kuti muviri ushande nesimba kuigaya, zvinoreva kushandisa simba rakawanda. Iyo imwechete linoleic acid inowanikwawo mumachizi akagadzirwa, asi iwo anofanirwa kudyiwa zvine hungwaru uye zviri nani muzvidiki zvidiki.
Oranges
Zvinoshamisa kuti orenji ndiyo inotungamira mukuguta pakati pezvibereko zvese nemichero yemicitrus. Fiber, iyo yakafuma mukati, inopa kunzwa kwekuguta kwenguva yakareba. Mumwe muchero wepakati nepakati une 59 macalorie.
Chocolate tsvuku
Kana iwe usingakwanise kuita pasina dhizeti, ipapo rima chokoreti - mashoma mativi ayo-anonyatso chengetedza jino rinotapira kubva pakuputsika uye kuguta kupfuura mamwe madhiri. Ehezve, chidimbu chegiramu mazana matatu chekeke hachizobata nechokoreti, asi mashandisiro ayo haazoshanduke kuita huremu. Izvo zvinhu zve chokoreti zvinononoka kudzora kugaya-saka iko kuzasi kushuvira chikafu. Iko kune mazana matatu emakumi macalorie mu300 gramu echokoreti yakasviba.