Kudya nekucheka makorikoni kazhinji hazvisi nyore kunze kwekuti iwe une chirongwa chakasimba, kusanganisira zvirongwa zvekudya zvezuva nezuva uye nekutengesa zvakakwana. Zvimwe zvishandisi zvekishani zvishomanana zvichauya zvakanaka, zvakadai sekuyera makapu, kuenzanisa zviyo, uye kikani. Iwe unoda kuvashandisa kuti uenzanise zvikamu kusvikira iwe ushandiswa kuenzana nekushumira masimba.
Kuronga Kwazvo
Tanga nekuronga kudya kwako uye kudya kwemazuva mashomanana kana zvichida vhiki, zvichienderana nekuwanda kwaunoenda kunotengesa. Isa zvese zvekudya zvezuva nezuva pamwe chete nekuisa pamwe chete mabhuku ekutengesa kuitira kuti ugone kuisa kicheni yako nezvokudya zvaunoda. Tenga zvokudya zvinokodzera mapurogiramu ako ezvokudya uye usapinda zvokudya zvakakwirira-koriori uye zviito zvinogona kukanganisa kuedza kwako kwekudya.
Saka unoronga sei kudya kwekoriki yakaderera? Zvechokwadi, iwe unoda kuziva kuti ingani makoriri ari muzvokudya zvaunodya. The USDA's SuperTracker ingakubatsira iwe. Zvakakoshawo kusarudza zvokudya zvekudya zvine uturu. Sezvo uri kutema makorikori ako, iwe unoda kuita imwe neimwe yekoriyamu kuverenga. Yakakura-fiber, michero yakadzika-calori nemiriwo, zviyo zvakakwana uye mapuroteni ane hutsika-mafuta zvinofanira kuita zvakawanda zvezvinhu zvezuva nezuva.
Kudya kwezvokudya hakusi zvose zvakaoma, asi zvinogona kutora zvishoma, saka apa mienzaniso miviri yekuita kuti utange.
Muenzaniso wokutanga hauna kusununguka chero kupi zvako kunotapira, asi unogona kuwedzera kwavari kana uchida. Chirongwa chechipiri chekudya chinosanganisira zero-calori zvinwiwa, asi unogona kuzviparadza kana uchida.
1,701 Zvokudya zveCalorie Zvirongwa Zvisina Chero Vasati Vachiri Noutano
Breakfast breakfast
- Mazai maviri akaputika
- Chimwe chidimbu 100-muzana yega yega yegorosi
- Rimwe puniji 100-percent yezvibereko zvakapararira
- Imwe kapu 100-percent mapeji juice sechinwa
Kudya
- Putira neyese yegorosi tortilla; imwe hafu mukombe yakasikwa chicken; katatu samato tete; imwe tepuni chiedza che mayonnaise; zvakawanda zve lettuce; uye imwe yerce shredded chiedza cheese
- Rimwe kapu isina mukaka wemafuta sechinwa
Kudya
- Imwe matatu-ounce sirloin steak
- Imwe kapu yakabikwa nyemba
- Mumwe musviki akabika mbatata
- Rimwe duku girazi rewaini tsvuku sewaini
Snacks
- Magirazi akawanda emvura
- Nhatu-yechina yepu yega yogurt neuchi imwechete yehupuni
- Rimwe hafu mukombe mavara marashi
- 14 mbiru halves
- Imwe kapu 100-yezana maruvafruit juice
Nutrition Information
- Zvose Zvikori - 1 701
- Zvose Fat - 29,6 muzana (58 gramu)
- Puroteni yose - 24,3 muzana (106 gmm)
- Zvose Mahydrohydrates - 41,8 muzana (183 gm)
- Sodium - 1,326 mg
- Shuga - 118 gramu
- Cholesterol - 551 milligrams
- Saturated Fat - 13 gramu
- Fiber - 26 gramu
1,496 Kemori YeMenu Nevasiri-Nutriti Vanopa
Breakfast breakfast
- Chimwe chidimbu zana-muzana yega yegorosi yegorosi pamwe chete nepuniki yepereti bhotela
- Rimwe kapu isina mukaka wakakora
- Rimwe hafu yemazambiringa
- Rimwe packet sucralose kana stevia sweetener
Kudya
- A saladi yakaitwa nemikombe mbiri yakavhenganiswa nemiriwo; imwe hafu inogona artichoke moyo; makatekasi matanhatu, mapaundi matatu akabika shrimp; imwe hafu cup cherry tomato; uye mapafura maviri bhariamuki yevhiniga.
- Rimwe duku-zana muzana yega yega yega yega yega yega
- Diet soda sechinwa
Kudya
- Imwe burrito yakaitwa nehafu yehafu mukombe yakabikwa, nyama yakakodzwa, imwe-ounce yakaderera mafuta shredded cheddar cheese, nhatu tablespoons salsa, imwe yepuni-mafuta isina-cream yakasviki ne lettuce
- Rimwe hafu yenguruve ine ruvara rutsvuku
- Rimwe hafu mukombe nyemba nyemba,
- Rimwe duku girazi rewaini yakachena
Snacks
- Makapu maviri air-popped popcorn (hapana mafuta)
- Rimwe hafu yekacheche mwana-akacheka karoti
- Imwe inoshumira mafuta asina mafuta, shuga-isina shuga-yakagadzirwa yogurt
- One orange
- Mumwe apuro ane maamondi gumi
- Magirazi akawanda emvura nezvimedu zvemononi kana lime
Nutrition Information
- Nhamba yeCalori - 1,705
- Total Fat - 19.6 muzana (37 gramu)
- Puroteni yose - 22.7 muzana (97 gramu)
- Total Mahydrohydrate - 53.3 muzana (227 gm)
- Sodium - 1,717 milligrams
- Shuga - 78 gramu
- Cholesterol - 260 milligrams
- Saturated Fat - 9 gramu
- Fiber - 39 gramu
Iko kunewo menusiti emakirori 1,200 pazuva uye 1 500 calori pazuva .
Ndapota cherechedzai: inogara iri pfungwa yakanaka kutaura nemutapi wehutano hwako usati waita chero shanduko huru pane zvauri kudya zvino, kunyanya kana iwe uine hutano huri kana zvimwe zvinetso.
Zvimwe Zvokudya Mazano:
- Isa pakudya kwako kwemasikati kana ukashanda kana kuenda kuchikoro nokuti zviri nyore kudzora izvo unodya.
- Kana iwe uchidya paresitorendi, sarudza saladhi (enda nyore pane kupfeka uye mamwe marefu-calorie toppings), kana kusarudza muto wevhu.
- Inwa mvura yakawanda pane nzvimbo yakakwirira ye-calorie.
- Wedzera basa rako rekuita, saka unopisa makoriri akawanda.