Dzorera nzara yako panjodzi pasina kuparadza kudya kwako
Vanomhanya vanowanzozviwana vachinzwa nzara pakati pezvokudya, asi vazhinji vanoda kupedza marori avo. Kana uri kuronga kumhanya usati wadya, nzara yako ndeyekukura kukuru. Iwe unoda mamwe mafuta kuti akugone iwe kuburikidza nekugadzirira. Chinokosha pakugadzirisa nzara nekuwana simba rinodikanwa rekushandisa simba nderokusarudza kudya kunogutsa asi kunogutsa kwemazana zana emakori.
Mushure mokunge maita basa, iwe unogonawo kushandisa idzi sekudzikinura. Izvo izvi zvinotapira hazvizopfuuri kudya kwako kana kuparadza kudya kwemanheru.
100-Calorie Carbohydrate Zvokudya zveMhanya
Izvo izvi zvinotyisa zvinowanzova carbs, izvo zvinogona kubatsira kupisa kwako.
- Mazambiringa anonhuwa : Mazambiringa anenge makumi maviri nemashanu akaenzana nemamoriri zana. Ivaise mufiriji kwemaawa anenge maviri uye ivo vachava zvokudya zvinovaka muviri uye zvinozorodza pamusi unopisa.
- Baked Apple: Gorosi rimwe duku duku uye uzadze 1 teaspoon tsvuku tsvuku uye usasinamoni. Bika pa 350 F kwemaminitsi gumi nemashanu, kusvikira shuga inotanga kubata uye aporo iri nyoro.
- Mushonga Wegorosi : Edza kuva nekombe imwe yakaderera-mafuta, pasi-sodium yemuvhu hwemushonga. Izvi zvakakoshawo kuva mushure mekunge kutonhora kumhanya kunze.
- Strawberries uye Cream: Dhadhara 15 strawberries mumapuniki e5 emafuta-asina kuchena Kuputika kweputi kunotapira uye kunozorodza.
- Chips uye Salsa: Kana uchida chimwe chinhu chinopisa uye chine mvura, edza 10 yakabikwa tortilla chips ne 1/4 kapu ye salsa.
- Vafambisi veGooglefish: Anenge 40 cheddar Goldfish crackers yakaenzana nemamoriri zana. Kana ukasarudza mamwe mavhenekeri, chengeta purogiramu kuti uone kuti calori yakawanda.
100-Calorie Inoputika Neprotini
Izvi zvinosanganisira mapuroteni uye zvakakodzera kare kana mushure mokunge mhanya.
- Lowfat Frozen Yogurt : Edzai shoma shoma yegurt yakagadzirwa nehove ye-100-calorie. Iyo inogona kunge yakagwinya yakagwinya chero bedzi iwe usingafambi.
- Chokoti Milk: Mukuwedzera kugutsa zino rako rinotapira, mawuni matanhatu ehukoroti yakakonzera mukaka ndeyekunwa kwakanyanya mushure mokumhanya.
- Chocolate Pudding: A 4-ounce chigadziko cheshoko-podding isina mafuta ine 100 makori.
- Blueberries uye Cottage Cheese : Shandisa 1/4 mukombe we blueberries mu 1/2 mukombe cottage cheese.
- Wasabi Peas: Kana iwe uchida hove yakawanda uye kukanganisa zvishoma, 1/4 mukombe weasabi peas inokupa makori zana.
- Karoti uye Hummus: Kudya 13 vana karoti uye 2 maspuniki e hummus zvinogona kubvisa nzara yako.
- Mhou Yeganda Mvura Yisina Fadge Bhu: Iyi mizinga inongova makori zana chete uye inozorodza uye inofadza.
- Peanut Butter neCelery: Pamusoro pepakati pejecha yegeriyamu ne 1 kikapu peanut butter nokuda kwekugadzirisa uye kunopisa.
- Edamami (soya yegorosi): Inenge 45 yeodamed yeadamed yakaenzana ne100 makori. Fukidza munyu munyu uye pepper pavari kuti uwedzere ruvara.
- Pistachios : Chikwama chema 25 chakaoma-yakabikwa, chisina kubhadhara pistachios inyoka yakawanda kuti ive nenguva iyo nzara ichinge ichirova. Ikakanyiwa neprotheni, iyo ichakubatsira iwe kunzwa wakakwana. Sarudza in-shell pistachios, sezvo usingawanzo kudya zvakawanda kana uchifanira kuvashandira.
- Chokoti-Dusted MaAmanda : Emerald inobereka zana-makorikiti emakwenzi ecocoa yakagadzirwa nemamondi ayo akanaka kana iwe uine nzara.
- Red Pepper neHummus: Dhidzai zviduku zviduku tsvuku tsvuku tsvuku mu 2 tablespoons ye hummus nokuda kwekudya kunonaka.
- Apple uye cheese: Pair 1 kapu yeapuro yakakanyiwa ne 1 ounce yekakaidhi chese yakapinza.
- Tsvuku Tsvuku uye Mhuka Cheese: Kana iwe hausi fan guru re hummus, pfupa rako tsvuku tsvuku tsvuku uye 2 mashupuni e-soft goat cheese.
- Dhi-Yakabikwa Yegi : Shandisai munyu, pepper, uye prikapi paii rakaoma-bhira kuti mugutsikane-makorikori zana-zana.
Kuchengetedzwa kweVamhanyi
Ramba uchifunga mupfungwa ipi zvayo yezvokudya paunosarudza kudya kwako. Kana iwe uri-lactose-isingatauriki, iwe unoda kudzivisa mairi emishonga semukaka kana kamuki musati wadzidzira.
Kunyange zvazvo hummus iine protein yakakura, inogonawo kutungamirira kune gesi uye kunyange mumakumbo emhanyi . Iwe unogona kuda kuponesa izvo zvinonaka zvekunge mushure mokunge mhanya.