Zvisarudzo Zvoutano Zvisina Kudzokorora Pamusoro Pokuvhunga
Kana zvasvika pakunyengedza kudya, iwe unogonazve kunakidzwa nezvimwe zvekuda kwako zvokudya zvinovaraidza usingakanganisi fitness yako kana zvinorema zvinangwa zvako. Kucheka mafuta uye carbs hazvirevi kuti iwe unofanirwa kutema tambo. Kushandiswa kwakanyatsojeka uye zvigadzirwa zvine utano ndizvo zvose zvaunoda kugutsa muromo wako uye unhu hwako, zvakare.
Hezvino 10 ndiro iyo iwe nemhuri yako muchada (kana vachiziva kuti yakagwinya kana kwete):
1 - Piater's Cheater's
Pizza ndeyechokwadi pakati pezvokudya zvine gumi zvakanyanya-vanoda kubiridzira. Iyi inofarira mhuri inogona kushandurwa nyore nyore nekushandisa gorosi rose rakapetwa, kuwedzera miriwo, uye kunamatira kumucheka mutsvuku kana maorivhi.
Kana iwe uchifanira kuva nechizi, chengetedza kuparadzanisa kwema-fat mozzarella kana kushandura nekupenya kwekuwedzera kwepamusoro kana kuveura kwemavara kweparmesan. Zvokudya zvekudya zvakanaka zvinosanganisira zvipembenene zvine mapuroteni akaita senzu yekuku uye nitri-isina bhakoni yeCanada. Kuvhara mashizha matsva ebasil kumusoro kunopedzisa iyi doro rakaisvonaka.
2 - Vanotengesa Burgers
Ndiani asingafari zvakanaka burger? Paunenge uchinyengedza zuva, edza kushandisa imwe yevhu yakaoma yemombe kana kuti pasi yekutengesa. Dzokai maio, sarudzai gorosi rose kana gorosi gorosi rose, uye wobva wawedzera tomato, lettuce, uye anyezi. Izvi zvinonyengedza kudya zvakazara nemapurotini ekuvaka musimba uye yakawanda yemakrohydrates kuti inopisa muviri.
Zvimwe, svetuka bundu uye usarudze hafu yegorosi pita. Kana, famba zvachose-isina mahwendefa maviri ewacado uye vamwe chipotle barbecue sauce. Zvose izvi zvinowedzera hupfumi hwakafanana nehupfumi hunobatsira kukurira uoma humwe hurumende dzakawedzera.
3 - Kubata Pepatata Yakabikwa
Kuda Fries fries? Kana zvakadaro, sarudza chikamu chebhitatan fry pamusoro pemapurofisi chaiwo. Izvi zvinonyanya kusimbisa kukosha kwezvokudya iwe iwe kunyengedza kudya nekuwedzera yakawanda fiber uye antioxidants.
Uye, kukanganwa frying. Pane kudaro, ruoko-gura mbatata muminwe uye uzviparadzanise kunze kumwe chete pane pepa rekipiki rekipiki. Isai fry mu-preheated 425 o F oven kwemaminitsi gumi nemashanu musati mavafambisa uye muchibika kune imwe maminitsi 10 kusvika ku15 kusvikira ndarama yakaonda.
4 - Granola Chekutya
Iva nekapamusoro ndiro ye granola nokuda kwekubiridzira kwako mangwanani. Sarudza zvakasiyana-siyana zvakagadzirwa nemiti nemichero yakaomeswa, uye unakidzwe nekuputika kwemafuta anocheka , soy, kana mukaka wemarumondi.
Granola inowanzogadzirwa nemashizha, yakanaka yemakinhydrate, asi nutswa inopa huwandu hwemafuta ane utano hweimba yekushambidzira. Zvisinei, iva nechokwadi chekutarisa tsamba iyo pakusarudza granola brand. Pasinei nehuwandu hwahwo hwakanaka, imwe granola inonyanya kukwira mumafuta akazara.
5 - Muchengetedze Bran Muffin
Ndiani anoti iwe unogona kuva neke yako uye uidye, zvakare? Mbeu mufini yakagadzirwa nehutano hwezvinhu zvakadai seuchi, blueberries , uye walnuts humwe humwe hukuru hwekubiridzira hunobata. Bhu rakakwirira mu fiber uye, pamwe chete nemiti yakawedzerwa uye michero, inopa zvakawanda zve antioxidants uye mafuta ane utano kuti zviite zvakakosha kubiridzira.
Kune dzimwe dzakanaka dzakaderedzwa-mafuta bran muffin pamusika. Shandira ne-fatte-free latte kana girazi chando yekuti nonfat mukaka, uye iwe unenge wakaoma zvakaoma kuti uwane hutano hwakanaka kana humwe hunogutsa pakati pemangwanani emangwanani.
6 - Cheater's Chips uye Guacamole
Kutsvaga chikafu chinonaka chinonakidza kuti ufare apo uchiona TV? Edza kubika tortilla chips uye guacamole pamusoro pekugara chips uye kuvhara. Fresh avocado yakakura seyocheka sezvo ine mishonga yakawanda yehutano uye inopfuma ye antioxidants. Uite zvinonhuwira pamwe nekarisi yakakangwa sa salsa kwemaodzanyemba kwemaodzanyemba kwemuganhu.
Kana kuti, enda imwe zviri nani nekuisa mutsara wegittilla neBelgium endive yakaoma. Endive ine mhepo yakafanana neyechipi asi inowedzera zvinoshamisa zvinoshamisa, nyota yakasvibira iyo yakawirirana zvakanaka ne guacamole.
7 - Cheater's Pancakes
Mangwanani emangwanani kari kudya nguva yakawanda yokuputika uye kutakura pane zvakawanda zvinonaka, zvine utachiona. Mutsva-off-the-griddle wholegrain kana gorosi gorosi rekakoni haigoni kurohwa, kunyanya kana yakagadzirwa nemhepo inobwinya yemaple maple syrup. Ivhara rutivi rwebhakoni risina nitrate kuti uwedzere ruvara uye mapuroteni uye uende pamwe nemamwe mabriji uye yogurt.
8 - Chokoti Cheatari
Chokoreti inoshongedza vanhu vakawanda rwandu sevanoda kudya-kudya kwemanheru. Itai kuti ive noutano kuburikidza nokusarudza makumi manomwe muzana yekushoko tsvuku pamusoro pemukaka zvakasiyana. Chocolate tsvuku yakazadza antioxidants uye inozivikanwa kuti ivandudze zvose moyo nehuropi hutano. Nezvo izvo zvataurwa, edza kuramba uine zvakanaka mukati pekurudzirwa 1.5-ounce kushumira. (Nenguva isipi, ine chocolate yakasviba, zvishoma zvinofamba munzira yakareba.)
Kana chunk isingakwani, edza kusanganisa mukombe weti nonfat vanilla yogurt ne supuni yekasiwa uye chiduku chiduku cheuchi. Hakusi chete iwe unenge uine chishuvo chekukasika chekurumidza, unozokwanisa kuzvibata iwe kumashure kuitira kuti ugare usina mafuta zvachose. Kana iwe uchida, unogona kukanda mune dzimwe cranberries dzakaomeswa uye zvakagadzirwa walnuts kune zvimwe zvekare antioxidants uye zviduku zvishoma.
9 - Pasika yeChinge
Ndiani asingafari zvakanaka, tsvuku inopisa ye spaghetti uye nyama dzekudya? Itai kuti ive noutano kuburikidza nekushandisa gorosi rose kana kuti quinoa pasta yakaiswa ne-no-added-sugar red sauce. Iwe unogona kushandisa pasi-fat-fat chicken meatball panzvimbo yemombe kana kuti kungowedzera kubika pasi huturuki kusvika kune muto wepaghetti bolognaise.
Kana iwe uine nzara yepasta asi uchida kuichengeta yakanyoroveswa, yakasanganiswa makapu maviri emucheka cherry (halved) nekeki yakagadzirwa, mafuta omuorivhi, munyu, uye oregano itsva. Rega kumira kweawa muchitonho chemukati uye pfurikidza zvishoma nezvishoma neforogo kuti ubvise mamwe juisi. Iye zvino gadzira imwe spaghetti, idonha, uye uikandire pamwe nesanganiswa yemarato kuti ufuke. Gadzira mamwe mapemesan matsva kumusoro, uye haungatendi kuti zvinonaka sei kudya iyi.
10 - Cheater's Red Wine
Kutarisa mberi kwegirazi rewaini pamusoro pevhiki? Kana zvakadaro, sarudza waini tsvuku pamusoro pemuchena iyo inogona kungobatsira kuderedza cholesterol asi inopfuma ye antioxidants. Waini yakatsvuka inozivikanwawo kurwisa radicals pasina chinhu chinonzi resveratrol uye inogona kuderedza kufamba kweglucose kuburikidza nemukumbo uye kudzivirira marukisi eropa.
Zvakanaka sezvose izvi zvinonzwika, edza kusaisa mune magirasi anopfuura masere kusvika maviri masere pamazuva ako okubiridzira.