Диетический завтрак для похудения: рецепты с фото и советы по приготовлению

Ноя 12,2015 / Опубликовал admin / 2 199 Комментария

Во время похудения правильное составление рациона – это ключевой вопрос. Потому нужно серьезно подходить к выбору блюд для каждого приема пищи. В первую очередь – для завтрака, так как этот прием пищи должен помочь организму компенсировать потерю энергии и полезных веществ за ночь, придать силы и энергию, тонус на целый день.

Завтрак должен быть вкусным, полезным, не последнюю роль играет и объем пищи, потребляемой на завтрак – если этот объем недостаточный, то желание перекусить возникнет уже через час после еды, а те, кто находятся на диете, должны воздерживаться от перекусов.

Объем пищи должен быть таким, чтобы можно было испытать сытость, но общая питательность и калорийность продуктов должна быть невысокой.

Рассмотрим самые лучшие варианты меню для диетического завтрака для похудения.

Рецепты каши для завтрака

Самый популярный вариант завтрака – это каша. Так сложилось неслучайно, ведь злаки обеспечивают наш организм:

  • долгими углеводами (которые являются источником энергии для нашего организма);
  • комплексом витаминов (овес, например, насыщен витаминами А, В и Е);
  • полезными микроэлементами (все знают, что в грече много железа);
  • пищевыми волокнами и клетчаткой (что позволяет выводить шлаки).
Но для того, чтобы каша принесла во время диеты только пользу, ее нужно уметь правильно приготовить. Без масла, с очень умеренным количеством соли и без подсластителей это задание не из легких, но, зная полезные диетические рецепты, справиться можно легко. Рассмотрим несколько из них.

Самая популярная на столе у худеющего и у приверженца правильного питания – овсяная каша. Для диетического стола ее можно приготовить на молоке. А чтобы приготовление на отнимало много сил и энергии, можно использовать для этого мультиварку.

ovsyanka-s-izyumom

Для приготовления овсяной каши на завтрак нам понадобятся (на две порции):

  • цельный овес — 120 грамм (один мультистакан);
  • молоко – 550 мл. (три мультистакана);
  • изюм – 30 грамм;
  • соль – по вкусу;
  • мед – две ч. ложки.
Крупу перед приготовлением следует промыть, потом уложить в чашу мультиварки. Следом можно положить изюм (по вкусу можно взять курагу или чернослив, предварительно промытые и измельченные), посолить по вкусу – лучше умеренно. Потом заливаем крупу молоком и ставим готовиться в режиме «молочная каша».

Так как мы не использовали сахар, перед подачей в каждую порцию можно положить по ложке меда. Впрочем, изюм тоже добавит сладкую ноту в блюдо, и если вы не сладкоежка, то и от меда можно отказаться.

Не менее простой, но не менее вкусный и полезный рецепт для диетического завтрака – это геркулесовая каша. Среди каш, используемых во время похудения, геркулесовая достойно занимает первое место, за ней следуют – греча, пшено, ячневая и овсяная каши.

геркулес

Многими домохозяйками геркулес незаслуженно забыт, а ведь это исключительно полезный продукт: геркулес варится быстрее, чем цельный овес; усваивается легче; содержит много пищевых волокон, буквально как ерш, они вычищают кишечник от шлаков. А еще геркулес имеет в своем составе кремний, магний, фосфор, калий, ванадий и железо.

Геркулесовая каша – идеальный вариант для завтрака на скорую руку, так как ее приготовление займет не больше 15 минут.

Для приготовления двух порций каши нужно взять:

  • геркулес – 1 стакан;
  • воду – 3 стакана;
  • соль – по вкусу.

При этом каша может стать как самостоятельным блюдом, так и гарниром к мясу. Можно подавать ее с салатами, но особенно вкусно и полезно делать геркулес с кусочками фруктов.

В готовую кашу можно добавить нарезанные кубиками яблоки, инжир, персики, абрикосы, бананы и другие фрукты по вкусу. Дополнить кашу можно и орехами, только не увлекаясь, так как орехи — это очень питательный продукт и для худеющих не самый полезный.

Для того, чтобы каша получилась вкусной, ее советуют готовить следующим образом:

  • несколько раз промыть геркулес холодной водой;
  • варить кашу лучше в толстостенной посуде на медленном огне под закрытой крышкой.

Обычно варка занимает 5-10 минут. После этого огонь можно отключить, а каше дать немного настояться.

Фрукты добавляют в кашу перед подачей.

Диетические салаты

Салаты – оптимальный вариант для завтрака во время диеты, в частности, если худеющий практикует овощную диету или нуждается в дополнительном источнике углеводов и клетчатки, отказавшись от питательных круп.

Для легкого и свежего утреннего рациона можно приготовить, например, низкокалорийный салат со свежим огурцом и отварным куриным филе. Этот салат подойдет как для тех, кто практикует белковую диету, так и для тех, кто хочет максимально снизить калорийность своего питания.

Для салата нужно взять:

  • отварное куриное филе – 300 грамм;
  • яблоко – 200 грамм;
  • огурец – 150 грамм;
  • лимонный сок – 2 ст. ложки;
  • оливковое масло – 2 ст. ложки;
  • зелень — по вкусу.

кура_огурец

Приготовление элементарно просто – куриное филе нужно охладить и нарезать. Овощи – измельчить кубиками.

Многие предпочитают снимать кожуру с яблока и огурца, тогда салат получается нежнее. Но не забывайте, что основные витамины и питательные вещества содержатся как раз под самой кожурой, в слое, который при чистке часто просто срезается.

Салат заправляем смесью оливкового масла и лимонного сока. При желании можно поперчить. Если хочется сделать салат более соленым, можно добавить столовую ложку соевого соуса.

При подаче салат украшается мелко нарубленной зеленью – можно использовать укроп, петрушку, зеленый лук.

Любители свежих овощей на завтрак наверняка смогут по достоинству оценить и салат из пекинской капусты. По большому счету пекинская капуста – это не совсем капуста, скорее салат, но на вкус она нежнее и мягче, чем ее белокачанный собрат, более привычный на нашем столе. Для приготовления салата в средиземноморском стиле нам понадобятся:

  • пекинская капуста – 300 грамм;
  • зеленые оливки без косточки – 10 шт.;
  • сыр фета или брынза – 300 грамм;
  • оливковое масло – 2 ст. ложки;
  • лимонный сок – 2 ст. ложки;
  • соль, черный перец – по вкусу.

пекинская

Обратите внимание, что если сыр соленый, то дополнительно досаливать салат не нужно – избыток соли нам ни к чему.

Приготовление этого средиземноморского завтрака очень просто: листы капусты мелко шинкуем, оливки можно нарезать красивыми кольцами, заправляем капусту смесью из приправ, лимонного сока и масла. Сыр нарезаем небольшими кубиками и выкладываем сверху. Перед подачей салат можно украсить зеленью.

Смузи и коктейли – отличное решение для завтрака

Многие любят начинать свое утро с коктейля. Обычно им отдают предпочтение те, кто встает очень рано и сразу после пробуждения аппетита не имеет. Потому можно утром выпить смузи, а через пару часов перейти к более основательному позднему завтраку.

Традиционный смузи – это смесь кефира и банана, взбитая в блендере. Но можно продолжить эксперименты с этим блюдом, делая его вкус богаче, добавляя туда другие фрукты и ягоды.

Зимой – можно использовать замороженные ягоды. Например, в смузи хорошо сочетаются хурма, клубника, киви, клюква. Вполне допустимо добавить в смесь и апельсиновый сок.

Есть и другие коктейли, которые помогают в борьбе с лишним весом во время похудения. Например, овощной коктейль, который называется «Оранж».

В него входит:

  • желтый болгарский перец – 150 грамм;
  • морковь – 150 грамм;
  • хурма – 200 грамм;
  • нежирный кефир – 100 грамм.
Все ингредиенты нужно измельчить и смешать в блендере. Получившийся коктейль имеет приятный и аппетитный оранжевый цвет.

Кстати, если для хурмы – не сезон, ее легко можно заменить тыквой. Получится не менее вкусно.

тыква

Густой и сытный коктейль можно делать на основе таких овощей, как брокколи и огурец. Это уже «Зеленый коктейль». Для его приготовления возьмите:

  • огурец свежий – 100 грамм;
  • молодой горох (или консервированный – по сезону) – 100 грамм;
  • брокколи – 100 грамм;
  • корень имбиря – 10 грамм;
  • кефир – 200 мл.
Все продукты взбиваются в миксере или блендере. Можно сделать коктейль холодным, дополнительно добавив туда ледяную крошку. Можно украсить листиком мяты перед подачей.

огурец

Во всех коктейлях, в основе которых лежит кефир, его можно заменять на нежирный домашний йогурт без наполнителя. Или даже на минеральную воду – тогда напиток получается не такой густой, но автоматически понижается и его калорийность.

Приятного аппетита и пусть похудение проходит легко, вкусно и здорово!
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Map your credit file to the most appropriate lender The broker will then research all the best remortgage deals for bad credit based on your loan amount and LTV, and work from the top down the list to the first lender that will be most likely to accept your application. Obviously if you have more severe credit history issues then a high street lender with the best deals is unlikely to approve you, so your rate and/or fees are likely to be higher. Don’t let that scare you however – you’d be surprised that the deals tend not to be astronomical and actually are still competitive. If there’s no one that will consider your application due to your credit history at that particular LTV, then be prepared to find more equity/deposit to lower the LTV into a bracket that lenders will consider (this may only be a few depending on your current situation, as lenders at 85 are much more flexible than at 90). 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  • Bad Credit Remortgages Сен 19,2017 в 14:26

    Remortgage with Bad Credit If you are a homeowner and need to raise cash for something – for example, a new car, a holiday or home renovations – a remortgage is an excellent method of releasing capital in an existing property. You can often also obtain a better deal at the same time, making it a win-win situation. However, if you have suffered financial problems since your initial mortgage was obtained, you might find that certain doors are now closed to you, and that might include the door to your current lender. As your circumstances have changed, the fact they gave you your initial mortgage is no guarantee they will agree to offer a remortgage deal. Even if they do, the terms they offer might be less favourable than your current deal. Having an adverse credit score can be an obstacle and present a real challenge to be overcome. If you are in this position take heart, as a bad credit score does not necessarily mean that you’ll be unable to remortgage your property. 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They get their information from two main sources: other lending companies that have agreed to share data about their customers, and public records. Lending companies share information including how much a customer is in debt to them, how promptly they pay their bills, and if they pay in full, and whether their credit cards are maxed out. The information gathered from public records includes details of adverse credit events such as CCJs, bankruptcies and IVAs, plus information held on the electoral roll. High street lenders interpret this data in line with their own criteria and arrive at a credit score, based on which they will say ‘yes’ or ‘no’ to a remortgage application. If the decision isn’t clear cut, they might say ‘yes’, but charge higher fees and/or a higher rate of interest. They do this for two reasons; to offset what they see as an additional risk and because they know they can, as borrowers with a poor credit rating have fewer options than those with an exemplary record. What is my credit rating? Finding our your credit rating is easy. Find out your credit report Adverse credit events stay on a person’s record for six years, after which they are removed. In the majority of cases, even if the six year period isn’t up yet, the further in the past something is, the less impact it will have on your credit score and therefore on a lender’s decision. However, even after they have ‘dropped off’ the record, if you are asked about certain types of adverse credit event – such as a previous bankruptcy or property repossession – you must declare it. While there are options available to those with an adverse credit score looking to remortgage a property, it is always recommended that you look to improve your credit score wherever possible. How does a credit score work? There are some positive steps you can take that will improve your situation and encourage lenders to look more favourably upon your application. Arguably the most important thing you can do is to improve your credit score. Improving your credit score is a continuous process, not something that can be achieved overnight – you must persevere with it to get results. However, if you are taking the right steps, you will soon begin to see some small improvements. Having a healthy credit score will make a huge difference to your future financial dealings. We always recommend speaking to a qualified adviser with regard to putting together a plan to improve your credit score; however, there are some immediate actions you can take to put your credit rating back on track. These include: Get a copy of your credit report from each of the UK’s three credit reference agencies – Experian, Equifax and Callcredit – and check that the details they hold are correct (they may hold different details, so do get your report from all three, not just one) Regularly update the personal details held on your credit report Make sure you are registered on the electoral roll Keep track of your credit card balances; ideally try to always pay more than the minimum to drive the balance down, and take care not to go over your agreed credit limit Use your calendar to make sure you pay your bills on time and manage your monthly income Cancel all lines of credit that are not in use, such as store cards or ‘just in case’ credit cards (but see below for an alternative option) Build up a positive credit history; for example, if you have a credit card that you don’t use, rather than cancelling it, use it at least once a month, perhaps for buying petrol or groceries – but make sure you pay it off in full every time, don’t build up additional debt Resist the temptation to take out payday loans, as they are considered to be a red flag showing that you cannot manage your finances month to month Moving forward, leave any good debt on your report For more suggestions as to how you can repair your credit rating, check out our page of simple tips. Additional actions to take Something else to bear in mind if any missed payments show on your credit record is whether they were due to events outside of your control. If, for example, your employer went out of business, leaving you financially stranded, then you should contact each credit reference agency and explain what happened. They have the ability to add a note of correction to your credit file explaining the circumstances, which may well mitigate the effect of the default on future credit decisions. There are other things you can do that, while they do not in themselves boost your credit rating, will help you to avoid falling into future difficulties, and perhaps to pay things off faster. For example, take on some freelance work or a second job, or look for a job that pays more or is closer to home (so you save money on commuting). Make sure you aren’t paying more than you need to for things like your mobile phone, cable TV, fuel and broadband, and if you have a gym membership but can’t remember the last time you were there, cancel it. The more you have left after paying your bills, the better your chances of passing the affordability test. What is the affordability test? Every application for a mortgage or a remortgage is subject to an affordability assessment, and this is the case no matter what the credit status of the applicant might be. Potential lenders will look at income versus expenditure, taking everything into account, to arrive at a debt-to-income ratio. Since June 2014 the Financial Conduct Authority’s recommendation is that the debt-to-income ratio should be no higher than 45 for an offer of a mortgage or remortgage to be made. If you want to do a quick, rough calculation to see where you stand, then: make a list of all income you will receive over the year and divide by 12 (if all your income comes in monthly, just add it up) add up all your monthly bills – mortgage, credit card, etc. – then list all your other bills, whether quarterly, annual or whatever; add the monthly cost of these additional bills to your original total divide your monthly expenses by your monthly income and multiply the answer by 100, which will give you your debt-to-income ratio, expressed as a percentage The lower the number, the better. You can lower your debt-to-income ratio by either reducing your debt or increasing your income. What if you can’t wait for your credit score to improve over time? For those in need of a more immediate remortgaging solution, there are specialist lenders who work with applicants with low credit scores, offering deals that cannot be obtained from high street lenders. So if your need is urgent and you are asking yourself, ‘Can I remortgage with bad credit?’ the answer is ‘yes’. Get in touch today for free initial advice and no-obligation quotes from our team of experienced bad credit brokers. How can we help? Just Mortgage Brokers have experience of working with property owners at all levels, from those who are relatively new homeowners to highly experienced landlords with extensive property portfolios. We also have unlimited access to the UK mortgage market and many years of experience of working with a network of bad credit lenders across the country. That means we are not restricted to products from any one particular lender but can work with a diverse range of specialist lenders to secure the remortgage deal you require. This combination of impartiality and unlimited market access gives us the very best chance of obtaining a competitively priced bad credit remortgage. 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