Kana iwe usingazivi, majiroji ndiyo yakanakisisa! Haisi ivo chete vanonaka, asi varume ava vaduku vanotakurawo chironga chikuru chekudya. Yakazara antioxidants nemavhithamini, ivo vakaderera mumakoriyumu uye vane hutano hwakanaka. Izvo zvakanaka kunyange kutarisa kwako! Uye nekuda kwekuzadzwa kwavo, ivo vakanaka kune ani zvake anogara achanzwa nzara . Heano mitatu mabiro akazara mapepa kuti uende.
Chocolate & Peanut Butter Stuffed Strawberries
Yese recipe: 148 makoriori, 4.5g mafuta ose (1.5g akagara mafuta), 187mg sodium, 21.5g carbs, 5,5g fiber, 11,5g shuga, 10,5g protein
Iyi nyoka ine dessert spin pane PB & J. Zviri nyore sezvinogona kuva kurova-zvikamu zvitatu chete, uye yakagadzirira mumaminitsi gumi! Iva kunyeverwa: Unogona kuwedzera kaviri (kana katatu) recipe kuitira kuti usafanirwa kugovana.
1. Muchidimbu chepakati, shandisa 1/4 mukombe yakasanganiswa peanut butter ne 2 punijiji mvura. Ganya kusvikira yakasvibirira, yunifomu, yakasviba, uye yakasviba. Kana zvichidiwa, fungai mumvura mu 1 teaspoon increments.
2. Gura tsvina inoguma maruva 6 erwibheri, 1/2 masendimita pasi pedutu, achizarura mukova mu buri berry. Shandisa mukono wakamanikana kubvisa anenge hafu yenyama mukati me berry, uchiita nzvimbo yekuzadza.
3. Svina mubatanidza wePB muchikona chepasi chepurasitiki, bvisa chikamu chekona iyoyo kuti ugadzire gomba duku, uye pipira musanganiswa mukati megomba mu strawberries.
4. Chivharai teaspoon 1 mini tsokolate mashizha muPB musanganiswa. Tanga kunyorera!
Beyond Berry Mango Smoothie
Nzira yose: 122 makoriori, 0g mafuta ose (0g akagara mafuta), 2mg sodium, 31.5g carbs, 4g fiber, 25g shuga, 1g protein
Smoothies ndiyo imwe yenzira dzakanakisisa dze -calorie dzekunakidzwa nemajikiji. Iyi smoothie inobatanidza strawberries nemango, mutambo wakaitwa mudenga.
Zano: Paunotenga michero yakaoma, iva nechokwadi chokuti hapana shuga yakawedzerwa.
1. Wedzera zvinotevera zvinoshandiswa kune blender: 3/4 mukombe yakasanganiswa mango chunks (zvishoma nezvishoma), 1/2 mukombe yakasimwa mbeu isina cucumber, 5 shwiberi yefriji (zvishoma zvakasanganiswa), 12 mint mashizha, 1/2 teaspoon fresh lime juice, 1 kwete-calorie sweetener packet (kufanana neTruvia), 1 mukombe yakapwanya ice (inenge 6 maqhikiti emvura), uye 3/4 kapu yemvura.
2. Kuputika nekukurumidza kusvika kusvika, kubvisa uye kukurudzira kana zvichidikanwa.
3. Dururira, svina, uye unakidzwe!
Hot 'n Fruity Quinoa Bowl
Yese recipe: 252 makori, 5.5g mafuta ose (0g akagara mafuta), 295mg sodium, 45.5g carbs, 8g fiber, 8 g shuga, 7,5g protein
Enda kune oatmeal! Taura hello kune quinoa muchingwa chako chemangwanani. Hungu, iwe unogona kuva nequinoa kwekudya chamangwanani. Iyo ipuroteni yakakwana, iyo inoreva kuti inayo yose amino inoda muviri wako unoda. Quinoa ine unyoro mukuvhenekera, saka uuye neanotorike! Vatakurei, uye mune imwe kudya inogutsa! (PS Kana oatmeal inowedzera kukurumidza, ita ndiro yakakura isina koriyo yakawanda.)
1. Mubhoti risina kukwana, shandisa 1/4 kapu isina kubikwa quinoa (yakanyatsorutswa) ne 1 pakiti ye-cal-calorie sweetener (yakafanana neTruvia), 1/8 teaspoon sinamoni, uye dash yemunyu. Sakanidza mu 3/4 mukombe usina unsweetened vanilla almond mukaka uye 1/3 mukombe mvura.
2. Isai kune chemota, uye pedza kumira. Ika uye fukisa kusvikira yakawanda yemvura yakashandiswa uye quinoa yakanyatsogadzirwa, maminetsi gumi nemaviri.
3. Kurudzira mukati memukombe imwe yega yebhurukeri, raspberries, uye strawberries. Ndiyo berry kuputika mumuromo mako!
Tanga kuisa ma berries muhupenyu hwako hwezuva nezuva, uye iwe uri kuita muviri wako zvakanaka. Uye urove firiji mufiriji sezvaunenge uchivatengera; majiro echando anowanzosvibha kudarika zvitsva, uye anoshanda zvakanaka mumapangiti!
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!