Chimwe chezvibatsiro zvekushanda ndechokuti iwe unogona kubva kure nekudya sweets uye nezvimwe zvekudya zve-calorie zvakanyanya mukudya kwako nguva dzose. Iwe unomhanya uye unonzwa zviri nani, kunyange zvakadaro, pauri kudya kudya kunopa utano, zvinovaka muviri, kusanganisira kudya. Saka nguva inotevera iwe uchinzwa nzara (izvo zvinoitika zvakanyanya kune vamhanyi) uye kusvika kune iyo bhegi yezviputi zvemazamu kana puroti yeOreos, funga imwe yezvokudya zvinonaka zvinokunda pane.
1 - Apple zvimedu zvine peanut butter
Munhu wose anoziva maapuro akanaka kwauri, asi haasi nguva dzose, zvakanaka, anogutsa. Edza kudya zvinyoro zveapuro nechinguva chiduku chepanut butter, iyo inowanikwa zvikuru mafuta anopa utano uye mapuroteni. Sarudza zvose-chaiwo peanut butter kuitira kuti usasvike shuga yakawedzera uye hydrogenated mafuta.
2 - Vose vanochera gorosi uye tambo cheese
Tsamba cheese uye crackers combo inzira inonwisa yekubvisa yako-pakati-kudya kwe nzara. Vanopenga vanopa fiber uye zvakanaka carbs, asi cheese inopa protein uye calcium.
3 - Bhanana
Iwe uchatora carbs kubva kubhanana pamwe ne potassium, iyo inobatsira kudzivirira musumbu makumbo. Izvo zvinosuruvara zvemashuga uye zvakaderera zve fiber zvinoita kuti mabhanana ari nyore kunyanya kudya, izvo zvinoreva kuti ivo vakanaka vasati vashandura nyoka (ingoita nechokwadi kuti iwe uchiri kuzvipa maminitsi makumi mapfumbamwe kuti udye usati waita mushure mushure mekudya).
4 - Simba kana zviyo zvekudya
Paunenge uchida muhomwe iyo iri nyore kutakura mubhogi rako rekurovedza muviri, zviyo zvekudya kana magetsi zvinogona kuva nzira inofadza. Ingwarira paunosarudza mazariro ako - mamwe acho ane mafuta akawanda uye shuga semasipi! Sarudza midziyo ine zvigadzirwa zvishomanana, saka unoziva kuti havasi kuzadzwa nezvinhu zvisina kukodzera. Mhando dzemufaro dzakakosha uye zvinonaka. Pane zvakawanda zvekunakidza kusarudza kubva uye zvakagadzirwa kubva kune zvose-zvisikwa zvinokonzerwa.
5 - Smoothies
Smoothies inogona kuva noutano hwakanaka uye inozorodza kune vanomhanya, kunyanya mushure mokushanda. Sakanidza 1/2 mukombe wemukaka wakadzika kana jisi, bhanana, uye sitirobheni yakaomeswa (kana zvimwewo michero yaunoda) mu blender kune smoothie inonaka uye inozorodza.
7 Inofadza uye Inonwisa Smoothies kune Vanomhanya
6 - Yugashi yakachena nemichero mutsva
Yakadzika mumafuta uye yakanyatsokwirira mumakhahydrates, yogurt ndiyo inonyanya kugadzirisa calcium, protein uye potassium. Zvigaro zvayo zvinogara uye zvinobudirira zvakanaka kune chirwere chekudya.
7 - Chocolate mukaka
Chokoti mkaka inopa zvakawanda zveproteine, makhahydrates uye B mavitamini - zvichiita kuti zvive zvakanakisa kunwa . Cold chokoti mukaka unonaka unofadza chaizvo mushure mokunge uchitanga. Chimwe rubatsiro: The calcium inobatsira kuchengeta mafupa ako akasimba. Vamwe vanomhanya vanoda kutenga mabhokisi ehotekiti uye vanonwa mvura inotonhorera yechando mushure mekunge kwenguva refu.
8 - Makaroti
Makaroti anokuzadza asi ari pasi mukoriyori, achiita kuti ave nhokwe huru yevatambi vari kuedza kurasikirwa nehutano kana kuchengetedza kuwanda kwemazuva ano. Nguva yakawanda yekuidya ndeyekuti une nzara usati wadya, kuitira kuti iwe ugone kugutsa nzara yako uye usazvidya panguva yekudya.
9 - Popcorn
Chero bedzi iyo isina kutakurwa nehotela, mafuta, shuga, kana mutoro wemunyu, mweya-popped popcorn inogona kunge ine utano hwakanaka, hushoma. Mbeu dzegorosi zviyo zvakakwana, saka vane zvakakosha zvezvokudya kune rejisi tsvuku kana chingwa chegorosi. Popcorn yakazarawo nefiber , saka kunyange zana-calori inoshumira (anenge makapu 3) ichakubatsira kunzwa uzere kwenguva refu.
10 - Ananasini uye kottage cheese
Hakusi chete kusanganiswa kwepineapple uye kottage cheese kunonaka, kunokuzadza, saka inenge yakakwana pakati pemangwanani kana pakati pemasikati masikati. Nanapple ine bromelain, iyo inogona kukurumidza kushandiswa kwemisisita. Uye kottage cheese rine protein uye calcium, zvose zvinokosha kumhanya.
11 - Peanut butter pamusoro pezvinyorwa zvechirungu zvemuChinese
Peanut butter yakakura mumapuroteni emaprotheni nemafuta ane utano, saka uchawana mafuta emisungo yako uye unonzwa wakakwana kwenguva refu. iyo inosvibisa mafuta uye inotsigira simba. Ingosanganisa mapepa maviri epanate borosi muchero wegorosi weChirungu uye iwe unofara uye unonaka. Wedzera bhanana uye inova kudya kwekukurumidza uye nyore.
12 - Pretzels uye hummus
Pretzels inyoka huru chete, asi kuidya ne hummus kunopa kumwe kunakidza uye zvimwe zvinobatsira. Pretzels zviri nyore kudya, kuitira kuti uwane simba, pamwe chete nemamwe emunyu. Iyo hummus inopa iron uye mapuroteni, ayo anokosha kune vanomhanya. kukupa nyore-ku-digest carbs nokuda kwekutsanya nesimba uye sodium kukuchengeta iwe hydrated; iyo hummus inopa iron ye simba, pamwe nemaprotheni.
13 - Mazai akaomeswa
Mazai ndiwo anonyanya kunakira mishonga yakawanda inosanganisira riboflavin uye biotin, izvo zvinokosha pakugadzirisa kwema carbohydrates, mapuroteni nemafuta. Imwe miviri yakaoma yakabikwa inenge makirogiramu zana. Fwanya imwe munyu, peputi, uye prikapu paii yechingwa chinonaka, chinogutsa.
14 - Mazuva
Mazuva ndeyekunyanya kunakidzwa pakati pemhanyi, zvisinei kuti vanodyiwa vari voga kana nemamwe makungu. Zvinowanzoti zvinotapira uye zvinokonzerwa necarbs uye mapuroteni. A 1/4 mukombe wemazuva ane anenge 110 makori.
15 - Zvokudya nemukaka wakaoma
Mbeu inokurumidza uye iri nyore kugadzirisa uye yakanaka yakanaka yekudya-digestible carbs, saka inonaka yakanaka yekutanga . Uye nokuti zviri nyore kuwana ruzivo rwehutano mubhokisi, unogona kutarisa imwe yakasimbiswa nemavitamini nemaminera uye yakakwirira mufiber kuitira kuti ugare wakakwana. Iwe unogonawo kuwedzera zvimwe zvibereko, zvakadai semichero yakavhenganiswa, pamusoro pemiti yakawanda.
16 - Mutambo wokubatanidza
Mutambo unokonzerwa unobva kumhando dzakasiyana dzemiti, iyo inowanzova nemaprotini uye fiber, uye chimwe chinhu chinotapira chakafanana nemafuta kana mashokiti chips. Pre-packaged trail mix ingada kudhura, saka vakawanda vanomhanya vanoda kuchengetedza mari nekuzvienzanisa ivo pachavo nemiti yavo yavanofarira, yakaoma yakaoma, uye zvibereko zvakaomeswa.
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