Kalori karin kumallo: gane bukatar

Sau da yawa wasu mutane da suke kallon su nauyi, ayan gaba daya bari na farko abinci, ambatawa da cewa, Ka ce, da safe, don haka da jiki ya huta da kuma wartsake bayan barci. Kuma shi ne a banza. A cewar da yawa nutritionists, karin kumallo, low-kalori da kuma low kundin, mutum na bukatar ne kusan ko da yaushe (da kyau, sai dai idan a cikin hali na azumi da wani dalili - waraka, ko nauyi asara). Me wannan yake da faruwa, mun yi kokarin fahimtar wannan labarin.

ka'idar

Bari mu juya zuwa wannan tambaya na da ka'idar. Albeit low-kalori, karin kumallo da aka gaggawa da ake bukata domin dalilai da dama. Da fari dai, abinci ku ci da safe, da kusan babu wani sakamako a kan siffar (tabbatar a yi da yawa). Amma a lokaci guda, to amfani da shi, ka samu wani iko da makamashi goyon baya ga rana. Na biyu, low-kalori karin kumallo taimaka fara narkewa da kuma dace aiki na pancreas da kuma tabbatar da narkewa abinci quality. Bayan duk, abin da ya faru, idan ba ka ci da safe, sa'an nan, a abincin rana, ko muni - da yamma ci heartily. Your narkewa kamar fili kamar yadda suke barci a lokacin mafi yawan rana, sa'an nan a can ne mai iko saki bile da pancreatic ruwan 'ya'yan itace a cikin manyan sikelin-liyafar da yamma ci abinci. Your ciki ba aiki lokaci zuwa nike da abinci saura a cikin Gut na dogon lokaci, kafa slag da kuma haddasa dukan cuta da kuma dysbiosis. A 'yan shekaru da irin wannan ciwon tamowa - da kuma jiki ne tabbatar da su bayyana a gare ka na "phi" (mafi kusantar da shi shi zai faru kafin). A karin kumallo, wani low-kalori da kuma low a juz'i na (sabili da haka ba su iya kai ga samuwar haddi mai Kwayoyin, don haka damun wadanda suka kiyaye dukan abun da ake ci), ta kawar da duk wadannan dalilai ne cutarwa ga kiwon lafiya. Kuma ka ciki, da kuma sauran gabobin ba za a overstrained sababbu abinci ci.

Ta yaya ya kamata yi kama da wani low-kalori karin kumallo?

Da fari dai, ya kamata nan da nan yi ajiyar, cewa ya kamata ba za a yi har na sandwiches da cuku, misali, da kuma kyafaffen tsiran alade, wanda da yawa ne don haka m na. Breakfast ya zama cikakken, maimakon tunatar da abun ciye-ciye. Ya kamata kuma kawar da sauri abinci da kuma duk wani nau'i na Semi-ƙãre kayayyakin kamar abinci, ba su cancanci mu da hankali a kowane mataki. Worth wani Gwada: a low-kalori karin kumallo na iya zama ba kawai amfani amma kuma dadi. Kuma idan kun kasance haka ji tsoro don samun mafi alhẽri, shi ne mafi kyau ba up marigayi abincin rana, wucewa cikin cin abinci da kuma abin sha maimakon gilashin kefir ko m madara. Amma karin kumallo ne dole ne ci!

yi

Kuma yanzu kana kokarin yin wani low-kalori karin kumallo. Recipes iya zama sosai bambancin. Akwai kuri'a na nagari da abinci ga na farko karin kumallo tare da kusan sifili da adadin kuzari, wanda lalle ba gani a kan Figures. Su na iya kunshi yogurt, low-mai fermented madara kayayyakin, kifi, marine, berries, 'ya'yan itãcen marmari da kuma kayan lambu, daga dukan nau'i, kabewa, namomin kaza. Duk da wannan abinci ne narkewar fairly da sauri, amma a daya hannun, kana da wani dogon lokaci ba suna da ji yunwa.

Salads da smoothies

Domin wadannan karin kumallo sosai shige duk irin salads da smoothies a matsayin 'ya'yan itace da kayan lambu. Suna kullum gudu ta ko kayan lambu mai, ko yogurt ko low-mai yogurt. Za ka iya ƙara biyu saukad da na lemun tsami ruwan 'ya'yan itace a samu wani m iyawa (shi ne muhimmanci ba su overdo shi kuma a zahiri ƙara kamar wata saukad). Ga wasu jagororin domin shirya irin wannan mai sauki da kuma sosai low-kalori da abinci :

1. Dukan sinadaran ne mafi alhẽri ya dauki a kan kakar. Last girbi hasarar bitamin da kuma za a iya rufe ta da dama wajen, wanda kara shiryayye rai. Yanayi tsarin kula da gine-gine na dadi da lafiya salads musamman gaskiya berries.
2. Hard kayan lambu ne mafi kyau ga grate, don haka za su kasance mafi alhẽri assimilated. Kayan lambu salads amfani cika tare da man zaitun, da ƙara drop of lemun tsami ruwan 'ya'yan itace da kuma kadan podsalivaya.
3. Ga masoya na ruwa jita-jita - smoothies: blender - mu duka! Yana iya kara kusan duk wani taro na kayan lambu da 'ya'yan itace, ko kuma, yaji ganye da kuma sha shi a matsayin yummy karin kumallo. Wannan tasa za lalle m abun ciki na mai da adadin kuzari.

Low-kalori karin kumallo tare da wani nuni da adadin kuzari

Kamar yadda misalai gabatar da wasu daga irin embodiments. Amma za ka iya ba a duk zama kwatanci da kuma kokarin kowane lokaci wani sabon abu:

1. Fruit salatin tare da yogurt. Its calorie da 100 grams ne kawai 65 kcal. Protein abun ciki - 4 grams na mai - kasa grams carbohydrate - game da 10 grams. Don shirya salatin ga 'yan mutane bukatar dauki kamar wata apples, biyu ayaba, berries goma manyan strawberries (ko wasu' ya'yan itãcen marmari a kakar), gilashin low-mai yogurt da babu dadin dandano. Ga wadanda suke aunar dadi: za ka iya ƙara spoonful na zuma. Shirya sauki: tsaftace ya'yan itace da kuma yanke finely. Duk da mix, kakar tare da yogurt. Babban abu - ba ci fiye da daya bowls (ga wani abinci da: 200 grams abinci daidai 130 da adadin kuzari), kamar yadda shi dai itace sosai da dadi da salatin!
2. Fruit da Berry smoothies. Wannan tasa ne kullum m yawan adadin kuzari saboda da cewa shi ya shafi kawai ruwan 'ya'yan itace da kuma' ya'yan itace (35 adadin kuzari da 100 grams) da kuma mai - 0 g! A wani blender, zuba gilashin apple ruwan 'ya'yan itace (mafi alhẽri, ba shakka, dafa shi da kanka), sa biyu manyan m apples, pre-peeled da kuma yanke a kananan guda, 100 grams na berries a kakar (strawberries, raspberries, blueberries, gooseberries, currants). Kunna blender da milled har duk jihar na wani ruwa slurry. Sha don karin kumallo ba a gasar cin kofin!