1 - Shandisai, Regai Kuidururira
Zviri nyore kudarika mafuta, uye imwe yepuniki inotakura 120 makoriki uye 14 gm emafuta. Saka, panzvimbo yemabhodhoro akazara emafuta, tora mutsara wekuputira. A 1-second spray ine 5 kusvika 10 makori. Kunyange ne 2-second spray, iwe uchachengetedza zana makoriori! Kunewo hutsva hutsva munyika inonzi spray: spritzable oil grapeseed! Inonzwisisika uye ine runyoro runyoro runobatsira iyo inoshanda kunenge zvose.
2 - Bread Switcheroo
Ivhareji yakakanda sandwich chingwa ine makero zana zana kuitira kuti iine 200 makorikiti nechakwesheji kubva pachingwa chete. Kana iwe uri sandwich yezuva nezuva, kune matani ezvokudya zvekudya zvinowanikwa kunze kwemazana zana emakori muhuwandu, chero chinhu chinobva kune 45-calorie chiedza chechingwa kusvika zana-calori yakakwirira-fiber tortillas. Zvimwe zvemudiwa wechingwa mangwanani? Sarudza chiedza chechiChirungu chidiki pane carby bagels. Une chikwereti here? Tarisa zvipfeko zvakapfeka!
3 - Retire Regular Soda
Inenge hafu yevaAmerica vose vanodhakwa zvinodhaka maererano ne 2014 Consumption Habits sarudzo yakaitwa naGallup. Zvakanaka, inogara 12-oz. inogona soda inenge inenge 145 makori. Iva ne rimwe zuva, uye iyo inopfuura 1 000 koriori pavhiki! Ndiani anoda?
Dzoka sodha uye shandura mumvura , calori-free soda (pane zvisikwa zvezvisikwa pamashandafu), kana tee istrewedened chai. Anosarudza kunyange utano hwakanaka? Kuwedzera kamuti kamuti kumvura yako kana yeti yevhisi yakawedzerwa uye kupfura kwevhithamini C. Bhonasi yakawedzera: mvura inokubatsira kunzwa uzere , saka iwe uchadya zvishoma!
4 - Kushandurwa kweEgg-Cellent
Rimwe jira guru rine makero makumi manomwe nematanhatu, asi chichena cheiyo iro rinongobatsira chete mapurotini-packed calories kune iyo nhamba yose. Kana iwe uri kuita omelette 3-mazai, iwe uchachengetedza zvinopfuura zana emakoriro nokuenda kune yai-white omelette panzvimbo.
Iwe unoda nezve 3/4 kapu yemvura yeii vatsvene kana 6 mazai makuru mazai ega omelette yakafanana, uye yeuka kuti marongerwo akaita seGood'n'Eggs uye Egg Beaters anotengesa vatsvene mumakoloni kuti zviite zvinhu nyore. Miti ye omelette yako seyakajairika: ine mishonga yegungwa uye yakaderedzwa-mafuta cheese. Iwe unogonawo kubika mazai ako mu microwave .
5 - Tora Mazamu
Kana uri kunwa mukaka wakazara kana kunyange 2 muzana mukaka-kana kudira kapu pamusoro pezviyo zvako mangwanani-iwe uchachengetedza mavhareji zana emakori pamudziyo kana ukashandura mukaka usina kuwedzerwa wemamondi. Pane zvakawanda zvingasarudzwa kunze uko, asi ini ndinoda kuve Blue Diamond's Unsweetened Vanilla Almond Breeze. Inongova 30 makorii mukombe. Inoshanda pose pose paunoshandisa mukaka kunze kwekukurumidza pudding (shandisa nonfat mairy mukaka ipapo panzvimbo).
6 - Cue muNew Condiments
Mayonnaise sandwich staple, asi 1 puniji yeiyo inogara ine mayo inenge yakapoteredza makori zana uye 10 gm emafuta. Tora ma mayo uye shandura mumasitadhi, iyo inoda kusvika koriori-isina.
Izvi zvinoendawo kune burgers uye chero kupi zvako kwaunowana hunovanza mafiro e mayo. Uye kana iwe uchinge uchinge udira saradhi kupfeka kwose kwemiti yako, funga kuchinja kune salsa. Kufara kwekudya kune zvishamiso zvinokonzerwa nekoriori uye mafuta akawanda, asi salsa inowanikwa mumakorikiti ane hodha huru.
Uye achidana vose vanoda vamu cream! Ponesa mafuta uye uwedzere mapuroteni ako kushandiswa nokuputira mumafuta asina pachena-maGric yogurt pane. Majikopu maviri emuchero wakasviba ane anenge 60 makoriro uye 6 gramu emafuta, asi iyo yakawanda yakawanda yee nonfat yeGreek yogurt ine yechina yekoriyori, pamwe ne 3 gramu mapuroteni.
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa zvinyorwa zvinyorwa zvemazuva ega ega nenzara-girl.com .