Dzimwe nguva nzara inouraya usiku. Iwe uri pakati peNetflix binge, uye dumbu rako rinotanga kurira. Asi kana yava pedyo nekuvhenekera kunze, unofanirwa kusarudza zvaunodya zvinonaka. Iwe hausi kuda kudya chimwe chinhu chinorema chichakuchengetedza iwe usiku apo muviri wako unenge uchiedza kuupedza. Svika kune zvakaderera-koriori, kurara-kutengesa kudya, kuzere kwezvibereko zvinogutsa.
Hewa zvinhu zvitanhatu zvakanakisisa zvaungasarudza.
Yakaderedzwa-Fat Cheese
Iti cheese! Izvi zvinoratidzika zvakanaka zvine mapuroteni nemafuta, saka zvichabvisa nzara mumakwara ayo. Ingosungirirana nemhando dzakasiyana-siyana, zvichida chikamu chinodzorwa, kuti urege kuzvikunda.
Bata kushanda kweSargento's Snack Yakaroka chekudya (chechi Chipotle BBQ Cheddar ndiyo yakanakisisa), rutanda rwechiedza chine chesi, chidimbu chekacheka-mafuta cheddar, kana Mini Babybel Light. Bonus: Tsvina yakatsvuka yeBhabheri ichachengeta maoko ako achiita basa (kukuvhiringidza kubva pakuramba uchidya) kana wapedza nechesi.
Nonfat Greek Yogurt
Rudzi rwomukati ndiro chikwata changu chepamusoro chekuvhara panheru-nzara nzara. Inotakurwa neprotheni uye yakaderera mumakirori Dzivisa marudzi akasiyana, ayo anowanzowedzera mumakoriyuta uye anokonzera shuga.
Kana ichinge ichinge yakanyanyisa, itai mune imwe yemhando kwete-calorie sweetener uye vanilla extract. Shandisai pazvikwata zvakagara zvagoverwa, nokuti zvinogadzira nguva ipi zvayo yekudya.
Iwe unogonawo kuuputira nemichero uye nutswe yehutano husina kudya-kubika !
Turkey-Pickle Roll-Up
Iwe wakangodaro wakanzwa kuti turkey inokuita iwe urope, saka zvinonzwisisika kuti ibasa rakanaka risati ravira. Hapana chido chekuzara-sandwich kunyange zvakadaro! Sunga turkey zvimedu zvakapoteredza mimwe mikate kana mapikisi mapfumo kuti ave necheka-calorie nyoka.
Dunk mumasitadhi kuti awedzere ruvara. Icho chimwe chezvokudya zvinonaka izvo iwe zvichida hausi kudya .
Chickpeas
Izvi zvinyoro zviduku zvinopa chironga chikuru chemapuroteni nemamwe mishonga inokosha. Bata chinga, geda uye usuke, uye unakidzwe 1/2-kapu inoshumira inenge inenge 110 makorikori. Kunyange zviri nani: Kurwiswa kwechickpea kunotyisa kuri kuwedzera kukurumbira. Edza marudzi acho neBiena, kana kuti ita yako pachavo neyo nyore nyore.
Crispy Yakakangwa Chickpeas
1 / 4th recipe (anenge 1/4 kapu): 92 makorikori, 1.5g mafuta (0g akagara mafuta), 337mg sodium, 15.5g carbs, 4.5g fiber, 1g shuga, 5g protein
- Preheat oven to 400F. Tsvina bhaki rinotapira risina kupera.
- Edzai uye shenesa 15-ounce inogona kubva kune chickpeas / garbanzo nyemba. Zvakakwana pat yakaoma. Ramba chero zvipembenene zvakabviswa paunenge uoma.
- Isai mahairi pane bhoji. Bika kwemaminitsi gumi nemashanu.
- Gadziridzai mahairi pane pepa, pamwe ne spatula kana nekunyunyutira zvinyoro zvishoma (uchishandisa oven mitt). Bika kusvikira wanyunguduka, maminetsi gumi nemashanu kusvika pamashanu.
- Tumira nyemba kune imwe midziyo. Dzadza ne 1/4 tsp. mimwe yemafuta emuorivhi, uye inosasa 1/4 teaspoon munyu. Kana uchida, uwedzere chidimbu chepfu, garlic powder, uye / kana eiii yeupuni. Toss to coat.
- Rega kuporesa mucheka, kana kunakidzwa!
Apple + Peanut Butter
Nekudya ichi nyore-ku-kuita, fleji yekuzadza kweapuro, uye boka rePB rine mafuta ane hutano kuitira kuti uwedzere nzara yako.
Gara nepuniki imwe chete yepanut butter kuitira kuti usanyanya kubata. Uye hezvino zvinonakidza kuita-mberi snack: My Bestest Baked Apples .
Broth-Based Soup
Mukombe wekushisa wemushonga unozorodza, uye zvakakosha kukuisa iwe mukunyaradza uku kufunga kweunoda iwe usati wasvika pane uswa.
Zviri nyore ndezvokuti: muto, mapuroteni, uye veggies. Munguva pfupi, ndakagadzikana pamasobho neBoulder Organic! uye Well Well Campbell! mutsara.
PSA
Idya chete kana iwe uine nzara zvechokwadi, edza kusvika pamubhedha nenguva yakakodzera, uye chinangwa chemaawa manomwe kusvika ku8 ekurara usiku humwe. Isu tose tinoda kurara kuti tishande zvakanaka, kunyanya kana kurasikirwa kunetseka. Kurara chinhu chinonyanya kukosha cheurongwa hupi hwekureruka-kurasikirwa !
Uyewo, ivai nemafuta ane utano, mapuroteni, uye carbs mumazuva ose ezvokudya zvako zvezuva nezuva uye iwe hauna kunyanya kuva nezvido zveusiku. (Zvokudya zvinonaka izvi zvinongokura masikati!)
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!