Белковые блюда для похудения: рецепты с фото и полезные рекомендации

Окт 27,2015 / Опубликовал admin / 2 336 Комментария

Включение в свой рацион блюд с повышенным содержанием белка и небольшим количеством углеводов – один из самых быстрых способов похудения. Такие диеты часто практикуют спортсмены, заинтересованные в сохранении мышечной массы и потери объемов именно за счет жира. При этом потребление белка в сутки должно составлять не менее 3 грамм на килограмм веса, а можно и больше – до 4-5, а количество углеводов, получаемых с пищей, снижается до 2 грамм на килограмм веса, а в некоторых случаях – до 0,5 грамм. 

Нужно помнить один важный нюанс: как бы не радовали результаты белковой диеты, придерживаться сугубо белкового рациона медики советуют не дольше 2 месяцев.

От чего стоит отказаться при белковой диете?

Конечно, чтобы добиться хорошего результата, во время белковой диеты нужно наложить строгое табу на все продукты, насыщенные углеводами, в частности – быстрыми углеводами, потому на столе не должно быть сладостей, хлеба, картофеля, бананов. Кроме того, нужно строго ограничить и употребление алкоголя – мало того, что любой алкоголь содержит углеводы, он еще и чрезмерно перегружает почки, которые в пору белковой диеты и так работают в непривычном режиме.

Стоит умерить потребление кофе. Лучше перейти на чай и воду без газа.

Какие продукты можно есть при белковой диете?

Традиционный список того, что можно и нужно употреблять во время белковой диеты, выглядит так:

  • нежирное мясо птицы: куры, гуси, индейка;
  • нежирные сорта мяса: говядина, крольчатина, телятина;
  • нежирные сорта рыбы и морепродукты: креветки, тунец, хек, минтай, омары, осьминоги, кальмары;
  • молочные продукты: нежирный творог, молоко, сыры (в умеренном количестве), йогурт;
  • яйца – куриные и перепелиные;
  • кислые фрукты: лимон, киви, грейпфрут;
  • зеленые овощи: стручковая фасоль, салат, капуста, огурцы и т.п.

Свой рацион в эту пору можно разнообразить грибами – белков они не содержат, но и углеводов в них немного. Кроме того, можно побаловать себя бобовыми – горохом, фасолью и т.п. 

Среди растительных продуктов бобовые – лидеры по содержанию белка и незаменимых аминокислот, однако при высокой общей калорийности они не должны составлять основу питания при диете, так как не могут способствовать похудению.

Рассмотрим варианты простых и вкусных белковых блюд, которые могут стать отличными помощниками в похудении.

Запеканка из курицы и кабачка

Для приготовления вкусной домашней белковой запеканки нужно взять:

  1. кабачок – 400 грамм;
  2. лук репчатый – 1 шт.;
  3. томат – 1 шт.;
  4. перец зеленый сладкий – 1 шт.;
  5. куриное филе – 800 грамм;
  6. яйца куриные (белки) – 10 шт.;
  7. овсяные отруби или кукурузный крахмал – 20 грамм.
Кабачок следует предварительно измельчить – лучше всего натереть на крупной терке и слить сок. В него добавить нарезанные овощи: лук, томат и перец. Куриное филе нарезать и добавить к овощам. Выложить на форму для запекания.

запеканка

Яичный белок следует взбить до пены, постепенно добавляя в него имеющиеся отруби или крахмал. Яичным белком залить овощи в форме и поставить в духовку на 40 минут при средней температуре.

Подавать запеканку можно со сметаной и мелко нарубленной зеленью.

Низкокалорийный ролл из курицы

Для приготовления вкусного ролла необходимо взять следующие ингредиенты:

  1. рисовая бумага для суши – несколько листов;
  2. куриное филе – 400 грамм;
  3. томат – 1 шт.;
  4. зеленый сладкий перец – 1 шт.;
  5. пекинская капуста или салат – несколько листов;
  6. бальзамический уксус и оливковое масло – по вкусу.
Куриное филе стоит предварительно отварить или приготовить на пару, нарезать небольшими кусочками. Томат и перец можно порезать кольцами.

ролл

Рисовую бумагу будем использовать вместо привычного лаваша – для этого немного смочим ее в воде, чтобы стала мягкой, и сложим в несколько слоев. На бумагу уложим лист салата или пекинской капусты, внутри укладываем немного куриного филе, кусочки перца и томата, добавляем пару капель бальзамического уксуса и оливкового масла по вкусу, сворачиваем рулетом.

Стейк из лосося по-царски

Подобное блюдо может стать даже украшением праздничного стола, а готовится оно элементарно просто. Для этого нужно взять:

  1. разделанный стейк из лосося – 4 шт;
  2. морковь – 200 грамм;
  3. спаржа – 800 грамм;
  4. лимон – 1 шт.;
  5. соль и перец – по вкусу.

Запекать стейк нужно в фольге. Для этого каждый кусок рыбы (вымытый и очищенный от чешуек) выкладываем на отдельный лист фольги, сверху на рыбку выкладываем немного моркови, сверху – свежую спаржу. Каждую порцию поливаем сверху лимонным соком, присыпаем солью и перцем (по желанию), если не использовать приправ, то потом подавать рыбу можно с соевым соусом, который добавит вкусовой букет.

стейк_лосось

Запекаем рыбу в духовке при средней температуре около 30 минут.

Творожные фантазии

В рационе того, кто сидит на белковой диете, обязательно должен быть творог. Его можно добавлять в салаты с зеленью, яйцом и чесноком, или делать вкусные творожные десерты, добавляя в творог любые фрукты по вкусу. Например, можно приготовить вот такой летний легкий творожно-фруктовый салатик. Для этого понадобятся:

  1. персик – 1 шт.;
  2. дыня – 100 грамм.;
  3. творог – 200 грамм.;
  4. сметана 10% жирности – 50 грамм;
  5. орехи – 30 грамм.

салатик

Смешиваем до однородной массы творог и сметану, персик отделяем от косточки и нарезаем кубиками, дыню чистим, нарезаем кубиками, выкладываем слоями – дыня, персик, творог. Сверху посыпаем измельченным орехом (можно взять грецкий орех или миндальные лепестки).

Рыбные котлетки

Для приготовления диетических котлеток из рыбы понадобятся:

  1. рыбное филе – 200 грамм;
  2. лук репчатый – 50 грамм;
  3. йогурт нежирный – 100 грамм;
  4. горчица – 10 грамм;
  5. базилик – 10 грамм.

ryibnyie-kotletyi2

Рыбное филе нарезать кусочками и измельчить в блендере вместе с луком. Из смеси сформировать котлетки и тушить на пару до готовности. Тем временем из йогурта, горчицы и измельченного базилика можно сделать соус, смешав все ингредиенты.

Подавать блюдо можно в теплом или охлажденном виде, украсив зеленью.

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How to remortgage with bad credit: Bad credit remortgages are a tricky thing to explain in one article and still make it relevant for everyone, because every situation is different. Lenders have certain criteria but then for certain customers, it may be possible to overturn a case that would usually be a decline, if it is a strong proposition for a lender regardless. Sometimes, customers with huge savings and great LTV’s can obtain bad credit home mortgage refinance deals regardless of their credit history. Below is a step-by-step guide of the best way to remortgage for bad credit customers, to help them prepare for applications and to assist them in gathering the right info for us upfront, so we can be best placed to offer the right advice. Don’t go to your bank! This is a very important step. I know it sounds so biased coming from a mortgage broker website but it’s true. We are NOT anti-banks, we all need them. We are pro helping you get what’s best. 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To remortgage with bad credit history it is vital to understand which issues will effect you, and how to overcome them by finding a lender or repairing your credit file. Remember: It’s what’s on your file that’s important, so any late payments or other issues that haven’t been registered with a credit reference agency won’t usually matter. The only exceptions to this are when you are applying for a mortgage with your bank, where you may have exceeded on overdrafts or credit cards or had issues with other arrangements like direct debits bouncing etc, and your bank keeps a record of them on your account. These can be things they take into account with their mortgage credit scoring system, but aren’t usually required to report to credit reference agencies so only your bank would know about them. 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You will NOT be penalised or scored any differently for searching your own credit file with these agencies – credit score is only affected by applications for credit. AND – ITS FREE! Sign up for the free trials below and order your reports now. Sign up for your free trials here… Get your credit rating Find a broker… Establish your Loan to value (LTV) Work out the property value and the amount of deposit/equity you’ll have after the new mortgage, to define the LTV. This figure is important because lenders base their criteria around the different LTVs, where those with higher LTVs must have better credit ratings than those with lower LTVs. Customers at 90 usually require good credit scores and clean (or very light) adverse credit, customers at 85 can qualify with lenders with mild adverse credit or severe but historical issues, and customers at 75 or less can often get mortgages with heavy adverse credit issues (depending on how recent they were). 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