Mitundu yotsekemera yotsekemera, mchere wopatsa chidwi, chokoleti, makeke - chakudya chosayenda bwino ndi chakudya chamagulu. Ili ndi chakudya chamafuta ambiri chomwe chimasunga zakudya zopatsa thanzi, zamafuta, zoteteza, zakumaso ndi mankhwala.
Anthu ena amafunika kusiya maswiti kuti achepetse thupi; odwala ena amatsatira zakudya zoyenera chifukwa cha matenda - kapamba wambiri, matenda a shuga, mavuto am'mimba, etc.
Koma mumafunabe maswiti. Chifukwa chiyani izi zikuchitika? Zifukwa zake ndi zosiyana. Amakhala chifukwa chobadwa mwadzidzidzi, chakudya kapena kudalira kwamaganizidwe, kusokonekera kwa mahomoni.
Momwe mungasinthire zakudya zotsekemera ndi zamafuta ndizakudya zoyenera - ambiri ali ndi chidwi. Tiyeni tiwone mwatsatanetsatane njira zina zomwe sizingagwire mapaundi ochulukirapo, osakhudza shuga.
Zosankha Zosangalatsa Zina
Zipatso ndi timadziti ta zipatso tikulimbikitsidwa kuti ziziphatikizidwa muzakudya. Amakhala ndi mavitamini ndi michere yambiri, amalimbitsa chitetezo cha mthupi, amapanga kuchepa kwa zinthu zopindulitsa m'thupi.
Mu zipatso, mosiyana ndi mkate kapena maswiti omwe mumakonda, shuga ndi wathanzi. Mutha kudya maapulo, nthochi, ma kiwis, zipatso za malalanje, zinanazi, ma tangerine, mapeyala. Ngati pali mbiri ya matenda a shuga, ndiye kuti muyenera kusankha zipatso zochepa, onani momwe kuchuluka kwa shuga kumakhudzira zakumwa zawo.
Zipatso ndi mphesa sizimangokhutiritsa kufunikira kwa maswiti, komanso zimathandizira pakuwonongeka kwamafuta. Ndi iwo mutha kukonzekera saladi wokoma wazipatso, wokometsedwa ndi yogurt yapansi kwambiri. Amaloledwa kudya panthawi yapakati.
Ndiye kukoma ndi chiyani? Mutha kulabadira izi:
- Zipatso Ndikulimbikitsidwa kuti tidye mabulosi akuda, sitiroberi, sitiroberi, mabuluni, zakuda ndi zofiira. Idyani zatsopano, mutha kudya pambuyo pa kuzizira;
- Zipatso zouma. Kuchokera pa maapulo owuma, ma prunes, zoumba ndi zipatso zina zouma, osakaniza amakonzedwa. Ngati mukufuna maswiti, mutha kudya supuni zochepa ndi tiyi wopanda shuga. Kufikira 100 g patsiku, zosatheka;
- Ngati njira ina, ambiri amapereka masamba abwino - tsabola belu, kaloti, phwetekere, nkhaka;
- Akatswiri azakudya amalimbikitsa kuti maswiti asinthidwe ndi uchi. Supuni imodzi ndikokwanira kuthana ndi chilakolako chofuna kudya maswiti. Njuchi imakhala ndi mawonekedwe othandiza, imathandizira kuti magwiridwe antchito a metabolic ndi metabolic mu thupi;
- Zopangira tokha mabulosi. Thirani supuni zochepa za sitiroberi kapena gripoti ndi 500 ml ya madzi ofunda, chokani kwa mphindi 15. Mutha kumwa popanda zoletsa.
Mbale imodzi ya chokoleti yakuda singawononge thanzi labwino. Amaloledwa kudya mpaka 20 g ya mankhwala patsiku okhala ndi cocoa pafupifupi 75%.
Momwe mungasinthire ufa pazakudya?
Kusiyira kwathunthu masikono ndi kuphika kwina ndikovuta. Posakhalitsa, kuletsa mwamphamvu kumabweretsa chisokonezo, zomwe zingasokoneze mkhalidwe wakuthupi. Chifukwa chake, mutha kusunthira nokha ndi zinthu zopangidwa ndi ufa, ngati mukudziwa zomwe mungasinthe.
Kugula kuphika "koyenera" ndikovuta, ndipo zomwe zimayikidwa pakapangidwe kazinthu sizowona nthawi zonse. Chifukwa chake, ogwiritsira ntchito njira yoyenera amalimbikitsa kuphika okha, ndikusintha ufa ndi chinangwa, fiber kapena oatmeal.
Zosakaniza izi ndizophatikiza zovuta zamagalimoto, motero, sizimakhudza phindu la shuga, zimapereka malingaliro osatha a satiety, osatsogolera ku magulu owonjezera amapaundi.
Nthambi ndi michere yazomera zimathandizira kuti kagayidwe kazachilengedwe kakonzedwe, kakonzedwe ka ntchito ka m'mimba, komanso kupewa kudzimbidwa. Mpaka mpaka 150 g ya makeke ochepera a calorie amathanso kudya zakudya patsiku.
Pokonzekera ma cookie kapena makeke opangira tokha, muyenera kutsatira malangizowo:
- Osamagwiritsa ntchito batala.
- Ngati mkaka wothira mkaka ukatengedwa mu maphikidwe, iwo amatengedwa ndi mafuta ochepa.
- Kuchokera mazira a nkhuku, mapuloteni okha ndi omwe amagwiritsidwa ntchito.
- Shuga amasinthidwa ndi mankhwala otsekemera kapena zakudya.
- Mtedza umasinthidwa ndi oatmeal.
- Muyenera kuphika mu mawonekedwe a silicone, safuna mafuta opaka m'masamba.
Ma makeke okoma komanso azakudya amapezeka ku tchizi tchizi - kanyumba tchizi casseroles ndi zipatso mousses, cheesecakes, muffins. Ngati muwonjezera zotsekemera zachilengedwe kapena zopangidwa kwa iwo, ndiye kuti zotsatirazi ndi njira yabwino yophikira keke.
Kuti mupatse kukoma kwabwino mutha kugwiritsa ntchito zowonjezera zosiyanasiyana - sinamoni, mbewu za poppy, vanillin, ginger wodula bwino.
Maswiti azakudya za DIY
Ngati mukufuna maswiti, mutha kupanga ma cookie oatmeal a tiyi. Ili ndi zopatsa mphamvu zochepa, sizimayambitsa kutentha, monga zimakhalira mutatha kudya zinthu zophika yisiti. Njira yophikira ndi yosavuta. Ndikofunikira kuthira 300 g ya oatmeal flakes ndi madzi otentha, kunena mpaka utakhazikika.
Mu mbale ina, zilowerere zoumba, ma apricots pang'ono owuma ndi mitengo. Phatikizani zonse mu misa imodzi, onjezani sinamoni pang'ono, mbewu zingapo za mpendadzuwa. Muziganiza mpaka chinthu chimodzi, kenako kupanga mipira yayikulu.
Kuphika mu uvuni wokhala ndi preheated kwa theka la ola. Ulamuliro wa kutentha uli pafupifupi madigiri 180. Kumapeto kwa nthawi ino, kuphika kwakonzeka, mutha kudya zonse kutentha ndi kuzizira.
Chinsinsi chamafuta chamafuta osapatsa shuga:
- Muzimutsuka 500 g wa zipatso zomwe zimayamwa pansi pa madzi, kukhetsa madzi owonjezera, pumani pang'ono ndi thaulo la pepala;
- Pogaya mu blender ku boma labwino, ndiye kuwonjezera 500 ml ya madzi, kubweretsa kwa chithupsa ndi kuwira pamoto kwa mphindi 4-6;
- Mu mbale ina, sungunulani 20 g ya gelatin (musanawonjezere mabulosi amadzimadzi muyenera kupsinjika);
- Thirani njira ya gelatin mu madzi a mabulosi, sakanizani;
- Thirani mu nkhungu, ozizira kukhitchini, kenako firiji mpaka solidified.
Ndemanga za odwala ambiri amalimbikitsa kudya maapulo ophika pazakudya. Pali zosankha zambiri pokonzekera chakudya chokoma, komanso chofunikira kwambiri, chomwe ndi chopatsa thanzi. Anthu ena amawonjezera sinamoni, ena monga fungo la ginger, pomwe ena amapanga mawonekedwe osiyanasiyana.
Chinsinsi chapamwamba cha maapulo ophika:
- Sambani maapulo, thaulo louma. Ena amatsukidwa kale, ena sanatsukidwe. Potsirizira pake, ndizotheka kusungabe mawonekedwe a chinthucho.
- Kuphika uvuni mu kutentha kwa madigiri 180-200 kwa mphindi 15.
- Uchi wocheperako ndi timinono ting'onoting'ono timasakanikirana mumtundu wina. Izi zimatsanuliridwa pa mchere womaliza.
Maapulo amatha kuyikika ndi kanyumba tchizi osakaniza - 200 g a tchizi chochepa-mafuta tchizi chosakanizidwa ndi supuni ziwiri za zonona wowawasa zonona, kuwonjezera shuga zotsekemera, ma apricots omata odulidwa, zipatso, zouma pang'ono. Zipatso, monga momwe zinapangidwira mu kaphikidwe wam'mbuyomu, zimatsukidwa koyamba, ndikuwumitsa ndi thaulo, kenako "chivundikirocho" chimadulidwa ndipo pakati ndikudula. Ikani osakaniza a curd mkati, pafupi ndi chivindikiro cha apulo, kuphika kwa mphindi 15-20. Maapulo angapo amatha kudyedwa patsiku, makamaka m'chigawo choyamba cha tsiku.
Momwe mungakane maswiti adzauzidwa ndi akatswiri mu kanema munkhaniyi.
