Zakudya za calorie zochepa zolemetsa ndi chiwonetsero cha zakudya

Zakudya zochepa kwambiri za kalori zowononga sikuti ndizo saladi zochepa zokhala ndi mandimu. Gawoli likhoza kuphatikizapo supu, ndi saladi, ndi otentha, komanso mitundu ina ya mchere. Musaiwale kuti ngakhale zakudya zotsika kwambiri, zomwe zimakhala ndi zakudya zambiri , ndi bwino kuchoka kwa theka loyamba la tsikulo, ndipo madzulo, muzikonda mapuloteni ndi ndiwo zamasamba.

Maphikidwe a mbale zowonongeka kwambiri

Taganizirani za maphikidwe a mbale omwe ali ndi calorie yochepa, ndipo nthawi yomweyo iwo ali oyenerera chakudya cha tsiku ndi tsiku ndi masewera okondwerera.

Saladi ndi shrimps (55 kcal pa 100 g)

Zosakaniza:

• shrimp - 200 g;
• phwetekere - 1 pc.;
• Tsabola wa Chibugariya - 0,5 ma PC.;
• nkhaka - 0.5 ma PC.;
• anyezi - 0,5 ma PC;
• madzi a mandimu - 1 tbsp. l;;
• mafuta a maolivi - 1 tsp.
• mchere, tsabola - kulawa.

Kukonzekera

Pakatha mphindi zitatu, wiritsani nsomba, peel ndikuwaza madzi a mandimu. Kagawani ndiwo zamasamba malinga ndi zomwe mumakonda. Zonsezi zimasuntha, saladi yokongoletsa ndi zitsamba ndi nyengo ndi msuzi wa mandimu, mafuta, mchere ndi tsabola.

Zakudya zopatsa masamba ndi bowa (70 kcal pa 100 g)

Zosakaniza:

• khola - 200 g;
• biringanya - 200 g;
• Tsabola wokoma - 1 pc.;
• champhamvu zamzitini - 50 g;
• mandimu - 0,5 ma PC.;
• mafuta a azitona - 30 g;
• mchere, tsabola, amadyera - kulawa.

Kukonzekera

Tsabola udulidwe mu magawo, aubergine ndi zukini - masentimita 1-1.5 masentimita. Sungani masamba pa msuzi wa maolivi, mandimu, tsabola ndi mchere kwa mphindi 30-40, kenaka muphike mu uvuni kwa mphindi 20-30. Zakudya zophika zophika mumadya, kusinthana pakati pawo, azikongoletsa mbale ndi bowa ndi zitsamba, kuwaza zotsalira za marinade. Chakudya chochepa cha kalori cholemetsa chikhoza kukhala chakudya chamadzulo kapena mbale yopita ku nyama, nkhuku kapena nsomba.

Zakudya zochepa zowonjezera kalori zowonongeka ndi chisonyezo cha zopatsa mphamvu

Aliyense angathe kudziwa bwino kukonzekera zakudya zochepa zowonongeka m'nthawi yochepa kwambiri. Chinsinsi chawo chachikulu ndi kugwiritsa ntchito mankhwala omwe ali ndi mafuta ochepa, kukanidwa kwa mafakitale a mafakitale, kugwiritsa ntchito masamba.

Choyika zinthu zukini (75 kcal)

Zosakaniza:

• zukini - 500 g;
• Ng'ombe kapena ng'ombe - 250 g;
• phwetekere - 1 pc.;
• anyezi - 1 pc.;
• kaloti - 1 chidutswa;
• adyo - 2 cloves;
• mandimu - 0,5 ma PC.;
• mafuta a azitona - 30 g;
• mchere, tsabola, amadyera - kulawa.

Kukonzekera

Konzani chakudya kuchokera ku nyama, anyezi, kaloti, tomato ndi adyo, tsabola ndi mchere. Sikwashi imatsukidwa kuchoka ku khungu lopweteketsa, dulani muzungulira ndi makulidwe a masentimita 1.5, ngati kuli kofunikira, kuchotsani pachimake. Pa bwalo lililonse muziika "mabulu" a nyama yosungunuka, kenakake pang'ono ndi kuiyika pa teyala yophika, yothira mafuta. Thirani madzi pang'ono pa thireyi yophika, kotero kuti iyo imabisa miyala yamkati mpaka pakati. Ikani poto mu uvuni ndikuphika kwa mphindi 30-40 kutentha kwa madigiri 200.

Pollock, wophikidwa ndi anyezi (75 kcal pa 100 g)

Zosakaniza:

• Zowonongeka - 500 g;
• anyezi - 1 pc.;
• kirimu wowawasa 10% - supuni 5;
• mchere, tsabola - kulawa.

Kukonzekera

Mapuloteni amawombera, amagawidwa m'magawo, amaphimba ndi mchere ndi zonunkhira ndikuyika mbale yophika. Pamwamba pa anyezi ndi miyilo ndi kirimu wowawasa. Kuphika kwa mphindi 30. Nsomba iyi ndi njira yoyenera kudya chakudya chamadzulo kapena chamasana.

Kusankha maphikidwe a mapepala otsika-calorie mbale yolemetsa, simungathe kugawa zakudya zokhazokha popanda kuvulaza, komanso kupeŵa zosokoneza zomwe nthawi zambiri zimayendetsa iwo amene amafuna kutaya thupi pa zakudya zochepa komanso zosasangalatsa. Kudya bwino osati nthawi ndi nthawi, koma nthawi zonse, kukwaniritsa zotsatira kudzakhala mofulumira kwambiri.