Tipy na chutné jedla s polovičným množstvom kalórií. Vyskúšajte zdravé chute

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Paula pracuje veľmi jednoduchým spôsobom. Pripraví dve veľmi podobné jedlá, ktoré naservíruje takým spôsobom, že na tanieroch vyzerajú takmer identicky. Jediný (a celkom podstatný) rozdiel je, že sa líšia o približne 400 kalórií.

Ak vás ktorékoľvek z týchto jedál zaujme, Paula pridáva k jednotlivým výtvorom na Instagrame aj recepty.

Opekať či grilovať – čo je zdravšie?

Mexické kura alebo burrito misa

Paula na tomto recepte dokazuje, že aj drobné zmeny v množstve ingrediencií môžu vyústiť do veľkého rozdielu v kalorických hodnotách.

Namiesto troch štvrtín pohára ryže pridáva len štvrtinu, namiesto polovice avokáda použije len štvrť. Miesto v recepte vyváži zdravou cukinou. A voilà – menej kalorická alternatíva je na svete.

Ktorý olej je pre vaše telo najzdravší? Poradíme, ako si zdravo vybrať

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Mexican chicken or burrito bowls came up as a regular item in lots of your households when I asked a few days back. Again- while the ingredients are all HEALTHY (maybe except for the Mayo ?) – this is to show how a lower or higher calorie version can be prepped by playing with the portions of ingredients. The volume of the meals are similar. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left ?3/4 cup cooked brown rice ?1/2 large tomato ?1/2 Avocado – mashed ?1/4 cup black beans ?1/2 cob corn ?1 cup lettuce ?1/8 small red onion ?1 Tbsp Mayo ?180g chicken – cooked in pan with Cumin & Piri Piri/Chipotle spices ?2tsp oil (for cooking chicken) ?Parsley ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right ?1/4 cup cooked brown rice ?1/2 large tomato ?1/4 Avocado – mashed ?1/2 cup black beans ?1/2 cob corn ?1 cup lettuce ?1/8 small red onion ?1/3 Zucchini ?100g chicken – dry grilled with Cumin & Piri Piri/Chipotle spices ?Dressing of 1 tsp olive oil, 2 tsp lime juice, 1/2 tsp honey ?Parsley

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Aug 11, 2018 at 2:26pm PDT

Restovaná zelenina s ryžou

Drobné zmeny v gramáži zeleniny – asi o 50g viac papriky, o 30g viac cukiny, o 25g viac fazúľ; a o polovicu menej ryže. Tak málo stačí na zníženie kalorickej záťaže z 805 na 430 kalórií.

V týchto autách sa naháňal Funes, alebo Bond.

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If you’re trying to lose weight then it can be easy to overdo the cals on even seemingly healthy meals like stir fry! See below ?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ***As a note- I have weighed the non starchy veg for this demo but I DO NOT weigh non starchy veg at home- I throw as much as I can in! Scales are good to keep portion sizes in check for meats, starchy carbs and good fats (although measuring in spoons, cups usually works for a lot of starchy carbs and fats) but weighing is not required for non starchy veg! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left ?50g capsicum ?20g zucchini ?2 stalks broccolini ?1 large mushroom ?15g beans ?1/2 small onion ?200g beef (when cooked) ?2tsp oil ?1Tbsp sweet chilli sauce ?2tsp oyster sauce ?2tsp lime juice ?1 cup cooked rice ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right ?100g capsicum ?50g zucchini ?3 stalks broccolini ?1 large mushroom ?40g beans ?1/2 small onion ?100g beef (when cooked) ?Spray oil ?1tsp Sriracha ?3tsp oyster sauce ?2tsp lime juice ?1/2 cup cooked rice

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Jul 16, 2018 at 2:05pm PDT

Avokádo je vitamínová bomba. Vedeli ste tieto fakty?

Zeleninový mix s qunioa semiačkami

Paula dáva tieto tipy: používajte menej oleja – skúste napríklad olej v spreji, nahraďte škrobovú zeleninu bohatú na cukry neškrobovou zeleninou; pridajte primerané množstvo zdravých tukov – oriešky, semiačka, olej v dresingu.

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EASY WAYS TO CUT CALS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Reduce oil in cooking. Try spray oil. • Replace some of the starchy carbs with non-starchy vegetables • Add moderate amounts of healthy fats (nuts, seeds, oil in dressing) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Jun 10, 2018 at 1:33pm PDT

Hovädzie so zdravou oblohou

Tieto dve jedlá sa od seba líšia najmä mierne menším množstvom mäsa (asi o 75g menej) a na druhej strane trojnásobnou dávkou karfiolu, cukiny a brokolice.

Divná móda zaplavuje svet. Trúfate si na toto?

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Ever since I studied Dietetics, I haven’t bothered with drastic diet changes to achieve goals because I know how short term, unsustainable and depressing they are. Changes I make are small, almost unnoticeable and spread across days and weeks. Decreasing the serve size of energy dense foods and increasing portions of low energy density foods has been key for me. A lot of small changes can add up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?On the left • 175g beef • 4 potatoes (150g) • 20g Spinach • 1 floret Cauliflower (40g) • 1 slice Zucchini (25g) • 1 stalk Broccolini (25g) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?On the right • 100g beef • 3 small potatoes (80g) • 40g Spinach • 3 florets Cauliflower (100g) • 3 slices Zucchini (74g) • 3 stalks Broccolini (60g)

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on May 18, 2018 at 4:25pm PDT

Losos na zelenine

Paula pripomína, že takmer všetky jedlá, ktoré pridáva na svoj Instagram, sú vo svojej podstate zdravé. Jediný rozdiel je v množstve kalórií. Napríklad v tomto prípade používa o niečo menšie množstvo tukov (menej lososa a avokáda), ale viac brokolice a sójových strukov.

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SPOT THE DIFFERENCE ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Both of these meals are healthy but depending on your goals you may make some modifications for more or less calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This one is also important as while good fats are ofcourse amazing for and required by our bodies- the calories can add up. So if you’re trying to move some weight you need to be aware of portions of even good fats. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?On the left • Large (220g) Salmon fillet (when raw) • 2tsp oil for pan frying • 1 serve (~200g) soba noodles • 1 Tbsp Edamame • 1/4 carrot – julienned • 1/2 cup cooked spinach • 25g Broccoli (~2 florets) • 1/2 medium Avocado ? • 1 tsp lime juice • 1/4 cup basil • 1/2 tsp sesame seeds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?On the right • Small (150g) Salmon fillet (when raw) baked without added fat • 1/3 serve (~70g) soba noodles • 2 Tbsp Edamame • 1/2 carrot – julienned • 3/4 cup cooked spinach • 50g Broccoli (~2 florets) • 2 cherry tomatoes • 1/4 medium Avocado ? • 1 tsp lime juice • 1/4 cup basil • 1/2 tsp sesame seeds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A fish spot the difference for you @judithhross ? ⠀⠀⠀⠀⠀⠀⠀⠀⠀

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Apr 25, 2018 at 1:25pm PDT

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