Jak odchudzić wigilijne potrawy

Jak odchudzić wigilijne potrawy

Jak odchudzić wigilijne potrawy?

Dania wigilijne, choć postne, zwykle mają dużo kalorii. Jak „odchudzić” wigilijne potrawy, by mogły je zjeść również osoby będące na diecie? Wystarczy, że odpowiednio zmodyfikujesz świąteczne przepisy i podczas przygotowywania tradycyjnych potraw wigilijnych zastąpisz niektóre kaloryczne składniki tymi mniej tuczącymi. Podpowiadamy, jak przyrządzić dietetyczne dania wigilijne.

Poświęć trochę czasu i przyrządź świąteczne dania samodzielnie. W ten sposób możesz zmniejszyć ich kaloryczność nawet o połowę w stosunku do tych kupnych. Wszystko dlatego, że masz kontrolę nad tym, jak bardzo kaloryczne składniki i w jakich ilościach dodajesz do danej potrawy. Oto kilka wskazówek, które pozwolą ci przygotować dietetyczną kolację wigilijną.

1. Karp

Kolację wigilijną zwykle zaczyna się od karpia - najczęściej smażonego, w panierce. A 100 g tak przygotowanej ryby to aż 185 kcal i 10 g tłuszczu! Wszystko dlatego, że smażenie, zwłaszcza w panierce, powoduje, iż ryba chłonie prawie cały tłuszcz. A już 1 łyżka oleju (15 g) to aż 130 kcal! Dlatego nie smaż karpia, tylko upiecz go w folii (ok. 145 kcal/100 g) lub przyrządź w galarecie (60 kcal i 2 g tłuszczu/100 g). Jeśli już zdecydujesz się go usmażyć, zrezygnuj z panierki i wybierz patelnię z powłoką nieprzywierającą (tak, aby móc smażyć bez dodatku tłuszczu).

2. Barszcz czerwony z uszkami

Sam barszcz będzie mniej kaloryczny, jeśli nie dosłodzisz go cukrem czy miodem i nie zabielisz śmietaną. Aby poprawić jego smak, wystarczy dodać soku jabłkowego oraz przyprawić goździkami lub cynamonem, które dodatkowo usprawnią pracę przewodu pokarmowego. Alternatywą są także zioła i czosnek. Wówczas jego wartość energetyczna to ok. 54 kcal/100 ml.

Należy uważać także z ilością dodanych do niego uszek z kapustą i grzybami: 4 małe sztuki (tj. ok. 32 g, czyli ok. 72 kcal) na ok. 250 ml barszczu w zupełności wystarczą. Uszka należy włożyć do zupy prosto z wody. Unikając ich wcześniejszego obsmażania, unikasz dodatkowych kalorii, gdyż uszka nie są nasiąknięte tłuszczem.

Polecamy samemu przygotować wigilijne uszka na bazie mąki pszennej razowej (ok. 294 kcal/100 g), która jest nie tylko mniej kaloryczna niż tradycyjna mąka (ok. 343 kcal/100 g), z której przyrządzane są uszka kupne. Mąka razowa jest także bogatym źródłem poprawiającego trawienie błonnika.

W wersji extra light uszka można zastąpić kawałkami buraczków, na bazie których został przyrządzony barszcz.

3. Zupa grzybowa

Ciężkostrawne grzyby, kaloryczne kluski lub makaron, które zwykle są dodatkami do grzybowej, i tłusta śmietana, którą zabiela się zupę, sprawiają, że porcja (250 ml) tej aromatycznej zupy to ponad 300 kcal. Dlatego tym, którzy nie wyobrażają sobie wieczerzy wigilijnej bez grzybowej, radzimy przygotować zupę bez tuczących klusek czy makaronu, zabielić ją mlekiem 0,5% lub odtłuszczonym jogurtem, a na koniec przyprawić czarnym pieprzem i dodać posiekane zioła - pietruszkę i koperek, które poprawią trawienie.

4. Chleb

Jedna kromka (tj. 35 g) zwykłego chleba to ok. 83 kcal. Mniej kaloryczna jest kromka chleba żytniego razowego, która dostarcza ok. 75 kcal. Poza tym taki chleb, w przeciwieństwie do pieczywa wytwarzanego na bazie mąki oczyszczonej, jest bogatym źródłem błonnika i węglowodanów złożonych. Dzięki temu szybciej syci i hamuje apetyt.

5. Śledzie

100 g śledzia to 160 kcal i aż 10 g tłuszczu. Co prawda są to zdrowe nienasycone kwasy tłuszczowe z grupy omega-3, jednak stymulują one do produkcji greliny - hormonu, który pobudza apetyt. Dlatego nie zalewaj ich olejem i nie smaż. Możesz przyrządzić je podobnie jak karpia lub lekko zakwasić sokiem z cytryny z dodatkiem jabłka, cebuli i odrobiny oliwy, która doda im wyrazistego smaku. Ci, którzy przygotowują śledzia w majonezie lub w śmietanie, te tuczące dodatki mogą zastąpić sosem jogurtowym.

6. Ryba po grecku

Porcja (200 g) ryby po grecku przyrządzonej w tradycyjny sposób ma ok. 300 kcal i aż 24 g tłuszczu. Jak ją "odchudzić"? Zamiast obtaczać filety ryby w mące i obsmażać je na oleju, skrop je sokiem z cytryny, posyp solą i pieprzem i ugotuj na wywarze z marchwi i selera. Z kolei cebulę usmaż bez dodatku tłuszczu na patelni z powłoką nieprzywierającą. Taka dietetyczna wersja ryby po grecku ma tylko 200 kcal i 1/3 mniej tłuszczu niż ta tradycyjna.

Do jej przyrządzenia najlepiej wybrać ryby chude, których wartość energetyczna w 100 g nie przekracza 100 kcal, tj. flądrę, solę, dorsza, mintaja, morszczuka lub tilapię.

7. Pierogi

Z pierogami należy postępować podobnie jak z uszkami - nie obsmażać, tylko podawać prosto z wody. Wówczas wartość energetyczna 100 g pierogów spada z ok. 220 do 160 kcal. Można je również upiec w piekarniku (ok. 170 kcal/100 g). Aby były jeszcze mniej kaloryczne, można je przyrządzić na bazie mąki razowej.

Należy pamiętać, aby gotowych pierogów nie posypywać podsmażoną cebulką, ani nie podawać ich polanych roztopionym masłem. Z kolei pierogów przyrządzonych na słodko, np. z serem, lepiej nie posypywać cukrem czy polewać śmietaną. Smaku całości doda sam cynamon.

8. Kapusta z grochem

100 g kapusty z grochem to ok. 145 kcal. Aby nie była jeszcze bardziej kaloryczna, nie zagęszczaj jej zasmażką, na którą składają się mąka i tłuszcz, i smaż bez dodatku oleju na patelni z powłoką nieprzywierającą.

9. Sałatka jarzynowa

Jeśli zastąpisz majonez jogurtem naturalnym, na 100 g sałatki możesz zaoszczędzić ok. 30 kcal. Pamiętaj, aby całość doprawić musztardą, która nie tylko dodaje smaku, lecz także posiada właściwości odchudzające.

10. Kutia

Sposobem na „odchudzenie” kutii jest dodanie mniejszej ilości zdrowych, ale kalorycznych bakalii. Z kolei zamiast miodu (ok. 368 kcal/100 g) można wlać mniej kaloryczny syrop z agawy (ok. 310 kcal/100 g).

11. Ciasta

Będąc w cukierni, lepiej wybrać ciasta posypane cukrem pudrem niż te polane czekoladą czy lukrem. Jednak najlepiej wykonać je samemu w domu - wówczas możesz kontrolować kaloryczności tych słodkości. Na przykład przygotowując samodzielnie masę makową na makowiec, masz wpływ na to, ile kalorycznych bakalii i miodu do niej dodajesz. Dobrym pomysłem jest również samodzielne przygotowanie świątecznego sernika – najlepiej na bazie chudego twarogu oraz jogurtu zamiast śmietany. Pamiętaj, aby blachę do pieczenia zamiast wysmarować masłem, wyłożyć pergaminem do pieczenia.

12. Kompot

Kompot, który jest przyrządzony na bazie suszonych owoców, jest już wystarczająco słodki, dlatego nie dodawaj do niego cukru. Jeśli jednak musisz go dosłodzić, wybierz słodziki, np. stewię.

Tagi: wigilia

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    paź 10, 2021

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    Aliena U Lennon
    paź 17, 2021

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    Amara Scott
    lis 13, 2021

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    gru 1, 2021

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    강남 셔츠룸
    gru 14, 2021

    앱이 정상적으로 작동하더라도 혼자 일하거나 직원 수가 적은 자영업자에겐 방역패스 확인 절차를 일일이 밟는 게 고역이다. 마포구의 한 찌개집 사장 김모(48)씨는 “어기면 시설폐쇄까지 한다니 더욱 신경 써서 영업해야 한다”면서도 “방역 지침이 계속 바뀌니까 혼란스럽다”고 말했다. 강남유흥 강남 셔츠룸 강남룸 앱이 정상적으로 작동하더라도 혼자 일하거나 직원 수가 적은 자영업자에겐 방역패스 확인 절차를 일일이 밟는 게 고역이다. 마포구의 한 찌개집 사장 김모(48)씨는 “어기면 시설폐쇄까지 한다니 더욱 신경 써서 영업해야 한다”면서도 “방역 지침이 계속 바뀌니까 혼란스럽다”고 말했다.

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    룸빵 여지도
    gru 15, 2021

    영국에서 코로나19 변이 바이러스인 오미크론 감염으로 인한 첫 사망자가 나왔다. 영국이 ‘비상사태’를 선포한 지 하루 만이다. 급격한 확산세에 사망자까지 나오면서 영국과 미국 등은 부스터샷(추가접종)을 통한 ‘3차 접종’에 속도를 내고 있다. 강남 룸빵 여지도 업종별 영업진 정보 미국에서는 최근 7일간 하루 평균 코로나19 입원환자가 6만5000명을 넘어섰다고 뉴욕타임스(NYT)가 전했다. 2주 전보다 23% 늘어난 수치다. 중국에서도 13일 오미크론 감염 사례가 처음으로 확인됐다. 이 감염자는 해외에 중국 북부 톈진으로 입국한 여행객인 것으로 알려졌다.

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    강남룸빵여지도
    gru 16, 2021

    골드만삭스는 이날 보고서에서 내년 6·9·11월로 예측했던 연준의 기준금리 인상 시점을 5·7·11월로 앞당겼다. 시카고상품거래소(CME) 페드워치에 따르면 연방기금(FF) 금리 선물 시장은 내년 5월 금리 인상 가능성을 54%로 봤다. 가라오케 셔츠룸 레깅스룸 등 강남룸빵여지도 홈페이지에서 확인 하세요 월가 공포지수로 불리는 시카고옵션거래소 변동성지수(VIX)는 13일(현지시간) 전날보다 8.67% 올라 오미크론 변이 출현으로 큰 충격이 이어졌던 지난 3일 이후 가장 큰 상승폭을 기록했다.

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    강남 셔츠룸
    gru 16, 2021

    미국 사우스다코타주에서 교사 10명이 아이스링크 한 가운데서 1달러짜리 지폐 5000장을 줍는 대로 교사가 속한 학교에 기부금으로 주는 행사가 열려 논란이 커지고 있다. 1부 16. 2부 13. 강남 셔츠룸 예약 방법 한 시민은 트위터에 ‘오징어 게임은 한국의 판타지 드라마로 저임금을 받는 사람들이 숨겨진 섬에서 3850만 달러를 차지하려 게임을 한다. 청중은 VIP이고 목표는 더 나은 삶’이라고 한뒤, ‘대시 포 캐시는 미국의 실생활로 저임금 교사들이 아이스링크에서 5000달러에 무릎을 꿇고 게임을 한다. 관객들이 보고 있고 목표는 아이들을 위한 연필 구입’이라고 비교했다.

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    퍼펙트가라오케
    gru 16, 2021

    김씨는 법원에서 접근금지 결정을 통보받은 시점에 휴대전화로 범행 도구와 방법 등을 검색하고, 실제로도 범행에 쓸 흉기를 미리 준비했다. 피해자의 차량이 오피스텔에 주차된 것을 확인하면서 여자친구의 위치를 파악하는 등 치밀하게 계획하는 모습도 보였다. 강남 가라오케 퍼펙트가라오케 위치와 가격 정보 검찰은 보복살인 외에 스토킹 처벌법 위반, 주거침입, 특수협박 등 나머지 혐의에 대해서는 추가 수사를 거쳐 기소할 방침이다. 한편 사건을 송치한 직후 피해자 사망으로 고통받는 유족들을 면담하고 치료비 및 장례비를 지급했다. 향후 범죄피해자 구조금 지원도 이뤄질 예정이다.

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    kevin
    gru 28, 2021

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    Annalee Porter
    sty 8, 2022

    Okres świąteczny to rzeczywiście czas na obfite jedzenie. Nie planuję ograniczać spożycia jedzenia. Pozdrowienia od Painter Kamloops

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    sty 16, 2022

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