Zvimwe zvekudya zvine izvo zvinozivikanwa sehutano hulo-zvinoratidzika semasarudzo akachenjera, asi muzvokwadi, hazvisi. Ndinovatumidza kuti ivo vanodya zvokudya! Heano mimwe mienzaniso yandinoda mienzaniso.
Granola
Kunyange zvazvo granola yakaumbwa nemishonga ine utano, kazhinji koriori yakaoma, kureva kuti zvishoma zvine zvakawanda zveakori. Uye kunyange zvazvo zvakanaka mudiki maitiro, vanhu vanowanzoshandisa granola sezvakazara zviyo kana muhomwe pamusoro payo nemaoko mashomanana, ayo anogona kuwana koriori inodhura.
Mukombe weganola yemaitiro ane makirogiramu anenge 450 uye 16g mafuta! Kunyange gorola yakaderera-mafuta inowanzova inenge 400 makorikori pamukombe. Paunenge uine mafungiro ezvokudya, funganisa chimwe chinhu chakakwirira mu fiber neyekukutura yezviyo zvebiya zvose zviri kuzadza uye zvakakura.
Nguva dzose Greek Yogurt
Ndinoda yogurt yechiGiriki asi ini nguva dzose ndinonamatira ne 0% kana 2% mafuta emafuta. Sei? Mafuta akazara echiGiriki yogurt akakwirira mune zvose makori nemafuta. I-8-ounce iyo inoshandiswa pamugwagwa wakazara ine ma 280 makoriri uye 20g mafuta. Mafuta asina-mafuta, kune rumwe rutivi, ane anenge 130 makorikiti emuwandu wakafanana uye anowanzouya mumidziyo yakawanda-yakasviba ne100 makori imwe neimwe. Ngwarira, nokuti mapaji anotarisa zvakafanana zvakanyanya!
Kana iwe usingadi kudya chigreek chegurugiti, fambisa mu-no-calorie sweetener packet, uchikanda nemichero, uye kumusoro nepamusoro-fiber cereal. Zvokudya zvakakura zvakadaro! Kana iwe uri kudya yogurt sehove, ita kuti inakidze ne salsa kana zvimwe zvinoshandiswa .
Restaurant Salads
Ndinoziva zvaunofunga. Ko lettuce - kudya kwakagadzirwa kungave sarudzo yakaipa here? Dambudziko harisi yemiriwo, ndeye zvinhu zvose zvinowedzerwa kuitira kuti saladi inakidze.
Zvivi zvinowanzoitika? Zvingwa zvakabikwa uye zvakabikwa, nutswa dzakagadzirwa, mafuta akawanda (uye zvizhinji zvayo!), Fried noodles kana tortilla zvipfeko, uye nzira yakawanda yokugadzira mafuta.
Vanhu vanowanzotora vinaigrettes vane hutano, asi vanowanzoita sokuneta sekugadzirwa kwakakosha. A 2-supuni inoshumira yevirigrette ine mazana makumi mapfumbamwe nemazana makumi mana emafuta uye 18g mafuta, uye saradi yevarimi kazhinji inokandwa kana kushandiswa katatu kana mana nguva iyoyo!
Gara uchipfekedza kumativi (chimwe chinhu chiedza, kana chiine icho) uye wozora foshoro yako mukati maro (usadururira ramekin yose yakakosha pamusoro pe saladhi yako). Zvadaro udzivise iyo yakakwirira-koriori kuwedzera-ons, uye inamatira nevevggies itsva uye neprotein.
Sandwich Wraps
Vanhu vazhinji vanofunga nezvekuputika sechimwe chiedza chechiedza kune masikati sandwiches, asi izvozvo hazvikwanise kuva kure nechokwadi.
Kunyange zvazvo tortillas yakaonda, inowanzova yakakura. Ununura kuvhara uye iwe unogona kuwana tortilla yakaenzana neyoro rako! Izvo chete nyore nyore zvinogona kuva nema 300 + makori. Kunyanya, iyo tortillas inogona kuchengeta zvokudya zvakawanda kupfuura zvingwa zviviri zvechingwa, izvo zvinoreva kunyange makoriki akawanda!
Kana iwe uri pamba, sarudza sandwich pazvishoma zvishoma zvechingwa chegorosi-rose kana kuti uzviite kuti zvifukidzwe mu lettuce. Pachitorosa, tsvaga ma-tortira ane-110 makoriki kana pasi.
Chero nzira, uzadza sandwich yako nemaproteni akadai se turkey tambo kana chifu chekukuta, mazamu mazhinji, uye pasi-calorie condiments (musvadhi isarudzo inonaka).
Restaurant Yakagadzirwa Mbatata
Nenzira yakawanda, mbatata yakabikwa inogona kuva sarudzo yakanaka, asi dambudziko nekuraira mbatata yakabikwa paunenge uri kunze ndeyokuti maresitorendi anowanzoshumira zvakakura.
Kunyange zvazvo chimiro chekushandira chikafu chembatata yakabikwa isinganzwisisiki 6 ounces, dzakawanda dzinotengeserana dzinoshandisa mbatatisi iyo maawa mukati memafuta ane gumi nemaviri, zvinoreva kuti vane mazana matatu emakoriro ega ega. Izvi zvisati zvaitika iwe unowedzera chero chinhu kwavari! bhiza yako yakanakisisa ndeyokusunga nehafu yeti mbatata uye pamusoro payo ne salsa kana kuidya zvakajeka.
Shuga-Free / Fat-Free Desserts
Zviri nyore kufunga kuti chero shuga-isina kana mafuta-isina hurumende inogadzirisa kuve yakanaka.
Asi zviyo izvi zvinowanzozara nemakori, pasinei nekusara mune shuga kana mafuta.
Mafuta masukisi asingasviki anowanzova akakwirira mumafuta uye asinafatwa manyowa anowanzosanganisira yakawanda yemashuga. Kana iwe uri kunze uye uchida kudikira, enda kumabriji matsva ane squirt yekurohwa kamurosi kana kuti uwane zvishoma zve sorbet. Uye pachitorosi, nguva dzose chengetedza mavara ekudya kuti uwane nyaya yakazara.
Bran Muffins
Mati mufinini kazhinji haasi kudya kwakanaka. Hazvina mhosva kuti chii chawakaudzwa makore akapfuura uye hazvina mhosva kuti yakawanda sei iyo fiber, bran muffin inowanzosava kudya kunobatsira kudya kwekushambidzira .
Iko, bhotela, shuga, mazai, mafuta ... unoita chero ipi zvayo yezvipangidzo zvinonzwika chiedza kwauri? Avhareji bran muffin inotakura mukati ma-450 makoriri uye 14g mafuta! Kunyange mufisitini yakaiswa mafuta akaderera kakawanda inotakurwa nenzira yakawanda yakawanda ye-sugary calories.
Kana iwe uri kunze kwekudya chamangwanani, iwe uri nani zvikuru kubva neyei-white scramble. Pamusangano webrunch? Tora chikamu chikuru chemichero. Uye kana uchida kugadzira muffin pamba, shandisa zviri nani-kune-iwe mashandisi akadai sechiedza chakanatswa kana bhenekeri chikapararira, mafuta-asingasviki mazai evha kana kuti mazai ega, uye hapana-shuga-yakawedzerwa applesauce.
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!