Umkhiqizo bonke izikhathi - steamed broccoli. Calorie isimangaliso iklabishi

Indlela ukuze adle kahle ukuze ngehlise umzimba? inkinga wayo wakudala othi, ezimele ngobulili nobudala umehluko! okuthile Izazi zokudla elwela ukuthi azibulale wena - nje silly, futhi ukunciphisa umzimba, qiniseka ukuthi. Vele Udinga ukukhetha imikhiqizo ngokucophelela futhi sinake indlela kulungiselelwa. Ikakhulu, kuyafaneleka ukucabangela abilisiwe broccoli. Calorie okuqukethwe iklabishi lincane kakhulu, okwenza broccoli umhlanganyeli njalo ekudleni umuntu enempilo. Yini eyenza kuwusizo ngokwengeziwe?

Hawu, laba injabulo ekudleni!

Kungani ukuphila ngakho icindezelwe izinyo elimnandi futhi abalandeli ukudla okusheshayo?! Kuyiqiniso ukuthi ucezu ikhekhe, sikhokhe intengo ngamafutha ezinhlangothini? Bottle of soda inikezwe neziqubu kolwelwesi kanye isilonda enenqubekela phambili futhi hamburger othandekayo ku okulingana caloric a eziyinkimbinkimbi ezintathu-Yebo ukudla? Mangisho ukuthi izazi ngokuvamile ungangifihleli iqiniso, futhi njalo ukukhumbuza iziguli ukuthi ukudla - kuba umgaqo ndawo. Ekuqaleni, wena ngempela unciphise isisindo, zuza ukuma oyifunayo futhi uphawule ukubukeka ukhathazekile. Kodwa ukudla - kuba uhlobo izidakamizwa ukuthi ungathanda ukuzama ngokuphindaphindiwe, hlola emzimbeni wakho ukuze umuntu akhuthazele. Umzimba ezitolo yokucasukela, uthi kubo, 'ngiyabonga. " Ngenxa yalokho, kubalulekile ukuzivumelanisa nokuswela ukudla futhi ufunde ubuyise amafutha asemzimbeni ngisho kubo. Khona-ke, ukudla kuyodingeka qinisa, futhi bonke eminye iphokophele enkingeni ye-anorexia. kubalulekile kuwe?

Ukuze ingqondo enempilo!

Ukudla okunempilo - lokho iresiphi for sibalo ezinhle nebala emnandi. Ikakhulukazi njengoba isithokela izici akudingeki umhlatshelo. Vele ugcwalise ekudleni kwakho ukudla okunama-kilojoule amancane futhi eqotho. Ngokwesibonelo, isevisi ngeke labakhonta abilisiwe broccoli. Calorie ifinyelela 33 kcal kuphela 100 grams ngasinye. Ukuze uqhathanise, kumelwe kuthiwe ushokoledi ngaphandle yamathebhu "ukala" izikhathi ezingu-16 ngaphezulu. Kukholakala ukuthi ukwelashwa ukushisa iyehlisa kuwusizo imifino, kodwa lo mbono akulona iqiniso ngoba wonke amaqembu. Ikakhulukazi, kubalulekile ukuba acabangele isimo iklabishi esasiphambi ukwelashwa. Ngakho, u-cauliflower omisiwe emva abilayo caloric kancane ephakeme - 35 kcal, futhi eqandisiwe - ephansi - kcal 28 kuphela. Ngomqondo onabile, inkulumo izibalo musa ukushintsha okuningi, kodwa umehluko sina kakhulu Izinga lika-vitamin C Esikhathini iklabishi omisiwe ke kakhulu.

Phakathi kwezinye imifino

Zama ukuhlela usuku lokuzila ukudla imifino kanye ake e kuyoba ngesisekelo broccoli abilisiwe. Calorie kosuku ngeke eqinile, kodwa sizobe Ungeqeli ngalé 1200 kcal. Njengoba sazi ukuthi ngesisekelo ekudleni kukhona imifino, lo msebenzi ilula futhi ingenzeka. Ukuze sasekuseni ungakwazi broccoli, isilimo esidliwayo esinamagatsha anamanzi ikhukhamba ukwenza Fresh okunomsoco. Ngokushesha, acima ukoma futhi anika. Believe me, emva isiphuzo ikhofi akudingekile, futhi inhliziyo Fresh akuyona kancane kuthinteke. Ukulungisa isiphuzo isangweji lwesinkwa wholemeal, okhamiwe wahlanganiswa abilisiwe broccoli kanye ikhukhamba. Ngesikhathi sokudla kwasemini - yemifino isobho nge iklabishi. Eyodla, isaladi, enongiwe nge sauce soy kanye amafutha zemifino. Ukudla imifino kosuku kungaba futhi liyathandeka umnyuziki enamandla kodwa ikhalori broccoli abilisiwe yenza kube lula. usuku lonke nendlala futhi kancane ezinhle imiphumela esikalini.

Izinzuzo futhi ukunambitheka

Ngakho, uma ngikhuluma iqiniso, broccoli abilisiwe has a ongaphakeme caloric ukubaluleka ngakhoke usongo izibalo ngeke. Nambitha iklabishi mnene futhi enza izinto ezihlukahlukene, kodwa ngenxa broccoli kuyinto enkulu side dish ukuze inyama, inhlanzi kanye izitsha offal. iklabishi izinzuzo eliyigugu cefe ngamavithamini C, PP, K umxhwele. I-broccoli ngokugcwele ascorbic acid. Siwubeke izithelo ezisawolintshi.

amasu ukupheka

Sibheka izindlela ezifanele kakhulu ingelashwa nge-broccoli. Caloric iklabishi abilisiwe incane, kule ezahlukene 25-35 kcal. Lona-kilojoule amaningi ukwelashwa okukhethwa kukho, kodwa Lingachazwa ngezindlela ezahlukene. Kungcono ukupheka ukuze umbhangqwana ukulondoloza ngokugcwele Ukwakheka ewusizo nombala egqamile. Isimo sokuqala iklabishi ukuhlanganisa akutjho litho; Ungasebenzisa fresh, eqandisiwe noma omisiwe. By the way, ekugcineni iklabishi abilisiwe has kilojoule esingaphansi fresh.

sici iklabishi

Girls bavame ukucabanga ngokudla yakho kusengaphambili, futhi wazi ukuthi amagremu 100 iklabishi kufanele 3 amagremu amathathu amaprotheni, okungukuthi, ingxenye 300 amagremu umzimba uyonika 10 amagremu okumsulwa amaprotheni zemvelo. Le mali ayishintshi, ngisho noma broccoli abilisiwe. okuqukethwe caloric amagremu 100, kanjalo ngempela ongaphakeme, kodwa kukhona futhi ukusetshenziswa amaprotheni. By the way, amaphrotheni ukunikeza satiety, ngakho umuzwa ukugcwala emva kokudla siyophila isikhathi eside, kodwa kujabulise, ngaphandle ngukujabha.

Kufanele kuqashelwe ukuthi akudingekile udle iklabishi ngaphandle izinongo. Calorie broccoli abilisiwe ngosawoti kakhulu 5-6 kcal, futhi ukunambitheka kube mnandi kakhulu ngoba lendoda wanamuhla. Spice ungakwazi mix iklabishi nge yashizi garlic, pepper nekhumini. Ukuze ukugaya kangcono-beta-carotene lichaza ekwakheni, kuyinto efiselekayo ukuze ungeze amafutha iklabishi zemifino. Ngo ukupheka, broccoli yamazwe ahlukene esetshenziswa ukulungiselela ukukhanya isobho nemifino salads. ukunambitheka obucayi iklabishi ivumelana ngokuphelele izinhlanzi, hhayi ithuba abe zakudala izwe cuisine salmon nge broccoli ushizi sauce. Kuyinto isidlo esihlwabusayo futhi unempilo for gourmets nabathandi ukudla okunempilo.

Agazingiwe broccoli futhi unelungelo ukuba abe khona kuwo ekudleni ezikhulayo indoda nomzimba omncane, njengoba has kilojoule 46 kuphela 100 grams ngasinye. Lenza kahle utamatisi kanye ukhukhamba, ngakho kungaba kuhle side dish. Broccoli steamed ukunambitheka kuvumelana ushizi lalamula elikhuhluziwe. Lokhu dish njengabawufanelekele zokudlela best!