1 - Kuchengetedza Pabasa
Zvakaoma kupedza zuva rose rebasa pasina kuwana zvishoma kushaya nzara nguva nenguva. Zvakanaka-kunyanya kunwa zvinogona kuva zvakanaka kwauri chero bedzi paunosarudza kudya kwakakwana mune zvakakwana. Saka nechokufunga mupfungwa, ndaisa pamwe chete urongwa hwezvokudya zvinonaka zvinokwana kubasa. Zhinji dzazvo dzinoda firiji kana microwave, asi zvishoma zvinogona kuderedzwa mudhoroki rako.
2 - Hummus neKarroti
Hummus inogadzirwa kubva ku chickpeas uye sesame mafuta, saka yakakwirira mumapuroteni uye ine mafuta ane utano uye fiber. Makaroti ane mavitamini A akakwirira uye potasium, saka iyi ndiyo yakanyanyisa uye inogutsa. Sezvakasvika pamakoriyori, imwe hafu cup hummus inenge mazana maviri emakori, uye masere makaroti ane makero makumi matatu chete.
Hummus inakanakawo uye yakabikwa pita chips kana zvidimbu zvepita chingwa. Kana edza dzimwe mishonga yakachena se celery, broccoli kana cauliflower.
3 - Sandwich Duku
Rimwe sandwich yechinguva yemasikati inogona kunge yakakura zvikuru pamasikati masikati, saka isa gwaro shoma. Sarudza zviyo zvese zvezviyo nemujenya wevggies uye zvichida slice kana maviri ye ham kana kuonda turkey. Chimwe sandwich chiduku chakadai chinopa mavitamini akawanda nemaminerari uye inofanira kuuya mumasikisi mashoma anodarika 300 yakareba.
Imwe huru sandwich yakagadziriswa iri nyore peanut butter uye jelly sandwich (edzai mutsva wangu).
4 - Aporo uye Petiut Butter
Iyi nyoka yakafanana nezvibereko nemiti, asi dzimwe nguva zvinongonakidza kuti tinyatsopinda peanut butter mutsva pamaapuro matsva akachekwa. Ndinoda maapuro nokuti akakura mune fiber, pamwe chete kune marudzi akawanda zvokuti zvakaoma kuti urege kuwana rumwe rudzi rweapuro waunoda. Uye enda kunzvimbo yepanutari yemasikirwo iyo isina chero shuga yakawedzerwa-inenge isingadi iyo.
Almond butter inoshamisawo kana iwe uchiwedzera kune mbeu yako yaunofarira. Kana edza kuisa bhotela yechinamato kuti uchinje.
5 - Yogurt uye Zvibereko
Yogurt ndeimwe yezvokudya izvozvo zvinogona kuva kuwedzera kwakanyanya kune kudya kwako, asi kunogona kuchinjwa kuva chimwe chinhu chisina kunaka kana chakatakurwa nezvinhu zvakasviba. Ndinoda zvakajeka chigurisi chechigriki nemuchero mutsva, saka ndinongotora panda imwechete yekushumira uye ndinokurudzira mune michero mishomanana matsva. Izvozvo zvinokonzera calcium, protein, uye maitiro anobatsira. Zvose zvinenge mazana mashanu emakori.
Imwe nzira yandinoda ndiyo yakajeka yegreek yogurt nevepecans uye uchi hudiki.
6 - Rice Cakes
Rake rega reke rega rakaderera mumakoriri uye zvinyanyisa bland, saka rinoita nheyo yakanaka kune yakasiyana chero ipi zvayo yekuputika. Iwe unogona kuvhara zvingwa zveupunga mudhoroki rako rokutakura uye uuye nechinhu chinonaka sezvinoitwa evha muhodhi sandwich kuzadza. Mabike maviri emucheka akave nekoto yekapu (kana kuti) yevha yehadhi ine anenge ma gramu 8 protein, uye akawanda zinc, selenium, uye magnesium, uye anenge 260 makori.
Mamwe mazano anonyanya kuchenesa anosanganisira yogurt yakajeka neuchi uye majiroji, akacheka avocados neafa yejiyamu juice, kana kuti cottage cheese iri nyore inoperekedzwa neveggies.
7 - Chrispread and Cottage Cheese
Crispbreads yakagadzikana, yakaoma-yakagadzika-sechingwa inowanzogadzirwa neupfu hwe rye asi inowanikwa mugorosi uye multigrain. Ivo vakanaka uye vanovhiringidza, uye pavanenge vachinakidza vose vari voga, ivo vanotova nani pane zvakanakisa, zvine utano toppings. Ndinoda cottage cheese nokuti yakakwirira mu calcium uye mapuroteni. Zvimedu zvitatu zveprispbread, imwe neimwe yakanyanyiswa nemawendefa maviri e-low-fat cottage cheese ine mazana 170 makorikori. Mhuka dzinosarudza, asi dzinowedzera kunaka kwakadaro.
Iwe unogonawo kusimudza crispbread ne nut butter, michero inochengetedza kana zvimedu zve nyama yakatsvuka. Nzira yangu yaidiwa yekudya crispbread nekidiki cheki brunost uye lingonberry kuchengetedza.
8 - Popcorn
Popcorn inofananidzwa segorosi rose nokuti yakakwirira mune fiber. Ichowo chakaderera mumakorikori chero bedzi iwe usingaifukidzi nehutu hwakanyunguduka. Chengeta zvikwata zvishomanana zve microwave popcorn handy for an quick, healthy snack-one bag regular sized ine pasi pe 300 makori. Iwe unogona zvakare kutenga kushumira kusina kuroorwa.
Kana pakajeka mapapikoni inonzwika, ita imwe cheparmesan chese pamusoro. Kana zvichida mashomanana mashoma eTasasco sauce.
9 - Zvitsva Zvitsva uye Nutsanga
Dzimwe nguva zvakanakisisa zvinopisa zvinonaka, uye ndinongoda chidimbu chezvibereko zvitsva uye zvishoma zvitsvuku. Hakusi chinhu chisina kunaka pamusoro pekudya ichi. Zvechokwadi, peari pamwe chete nemaarimondi gumi nemaviri anounganidza pasi pe200 calorie, uye uchawana mavitamini akawanda, mineral, fiber, uye mafuta ane utano.
Ndinodawo kutarisa maapuro nemaarnuts kana mabhanana nemapecans. Zvose zvinonaka uye zvinonaka kwauri.
10 - Tuna uye Crackers
Tora vamwe vanokonzera gorosi vese, sarudzai gorosi rewaini uye tora imwe yekotini (ini ndinopa resealable packages-kusiya mavhenekesi ehuruni akazaruka muhofisi yemahofisi inogona kuva yakaipa). Iyi nyoka yakakwirira mu fiber, protein, uye omega-3 fatty acids iyo muviri wako inoda zuva rega rega. Vanokonzera vatanhatu uye 3 ounces yeTin vane mazana maviri emakori zana.
Kana iwe uchida, iwe unogona kuita hodha duku shomanana kumba uye uunze chete zvakakwana kuti uite dab pane vashoma vanopenga.
11 - Fresh Veggies uye Dhip
Itai karoti, zvisiki zucchini, cucumber, kana mbatya dzepelisi uye veggie dip inoshanda kuti ive yakachena uye ine utano hwakanaka. Iyo miriwo inoderera mumakirori asi yakakwirira mufiber, pamwe chete inotakurwa nemavitamini nemaminera. Mazhinji ehurukuro yako yekoriyamu ichauya kubva kudivi-2 mashupuni evhaggie yakatengwa yakachengetwa yakave nemakirori 150, asi izvi zvinotapira zvinowanikwa mukati ma200 calorie.
Ita iyo nyoka kunyange iine hutano nekuita imwe yeiyi-cholesterol-kuderedza kuputika.
12 - Mudhadhi Muduku
Iko kunotonhorera kwakagadzirwa saradi kunogona kukubatsira kukurudzira kusvikira nguva yekudya. Isa rimwe chigadziko nemusanganiswa waunofarira wemashizha, michero yakaomeswa, itsva veggies, uye nuts. Zvadaro mutakure imwe chidimbu chiduku nemashizha ekupfeka kana vinaigrette. Usawedzere kupfeka kusvikira wava kugadzirira saladi yako-nenzira iyo magedhi haazogoni kuita zvose. Munda muduku wehodhi yakaderera mumakirori uye ine mavitamini akawanda, mineral, uye fiber.
Kupfeka kunogona kuwedzera kusvika mazana maviri emakori maviri pamasipuni maviri-kushumira, asi iwe unogona kuichengeta zvakanaka uye kujeka nokuisa imwe mandimu kana kuti marimu emaini kuti ufambise pa saladhi yako panguva yakawanda.
13 - Trail Mix
Mutambo wokubatanidza unowanzobatanidzwa pamwe chete nemiti nemichero yakaomeswa uye zvichida zvimwe zviyo kana granola. Iwe unogona kuwana marudzi ose emhando dzakasiyana-siyana pane imwe nzvimbo yekudya, kana iwe unogona kuzviita pamba . Mutambo musanganisi ndeimwe yezvokudya zvinokonzera iwe unogona kuramba uri mudeskiti yako yekuvhara kwemazuva mashomanana, saka zvakanaka kana iwe usina firiji.
Mutambo unogona kuve wakakwirira mumakoriyumu (tarisa pane mavara), saka kana uremu hwekutarisira ihwo humwe, ndinopa kugovana uye kuisa mukana wako muzvikamu zvakasiyana, kuitira kuti iwe usati waedzwa kuti ufukidze pasi pasi rose.
14 - Instant Oatmeal uye Zvokudya
Oatmeal inoita kudya kwekudya kukuru, uye hapana chikonzero icho hachikwanisi kushanda sechinhu chinonaka chekudya. Kunyange iwe zvichida usiri kuzobika bhakisi resimbi yakagadzirwa oats muimba yekuputsa, unogona kushandisa microwave uye nokukurumidza kubika oats kana kuchengeta mapepa mashomanana emaawa okutora mukati rako. Wedzera mamwe mazambiringa omunyu, fiber, uye iron.
Sarudza pakarepo oatmeal zvakanyatsonaka nekuti mhando dzakawanda dzakatakurwa neshuga, uye iwe haufaniri kudikanwa zvakadaro.
15 - Cup of Soup
Mukombe wekudya unogona kunge uchitonhora uye unotonhora pazuva rinotonhora. Leftover soup inogona kuita chikafu chikuru chekushanda zuva raitevera, kana iwe unogona kutenga kushandiswa kusina kushandiswa mishonga inodhaka. Mushonga wemichero wakakwana nokuti une zvakawanda zvekudya zvinovaka muviri (uye unofarira zvikuruwo), asi ini inofarira huku yekuku, ine kateti akawanda, celery, uye anyanisi.
Koriori inowanzosiyana zvakasiyana-siyana saka nyatsocherechedza mavara ekunyatsoziva. Uyewo, cherechedza kuti marudzi akawanda ezvokutengeserana ariwo akakwirira mune mafuta uye sodium.
16 - Guacamole paCelery Sticks
Iwe unogona kushandiswa kushumira guacamole ne tortilla chips, asi iwe unogona kuderedza makirogiramu akawanda uye mamwe mafuta kuburikidza nekupararira guacamole pane crisp celery matanda. Guacamole inogadzirwa neavocado, saka yakakwirira mumafuta ekugadziriswa uye mishonga. Rimwe hafu yekombe ine anenge makori zana.
Usafarira celery? Scoop up yako guacamole neke yakabikwa tortilla chips kana zviyo zvose zviyo.
Kunobva:
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Zvekurima, National Nutrient Database ye Standard Standard Release 28. http://ndb.nal.usda.gov/ndb/search.