1 - Zvokudya kuti urege kuora
Unoziva here kuti udye chii kuti uremerwe uremu? Iwe unogona kusunungurwa kuziva kuti haufaniri kupedza mari yakawanda kana kuenda kune fancy boutique maduka yezvokudya kuti uzadze firiji yako apo uri kuedza kudzikisa pasi. Muzvokwadi, zvizhinji zvinowanikwa pane zvakanakisisa kurasikirwa kwezvokudya zvinongororwa ndezvimwe zvinhu zvinowanzosangana mune imwe mushambagitari. Smart dieters anodya zvokudya zvakaderera uye zviri nyore uye zvishoma zvishoma pasi.
Izvo zvakanakisisa zvikafu zvine utano hwekureruka muviri zvakasununguka zvakaderera mumafuta uye makoriyori , azere noutano uye zviri nyore kugadzirira. Iwe unogona kuwana zvokudya zvakadai sezvikamu zvose zvegoroka uye pane dzimwe nguva kunyange mune zviri nyore marts. Zvokudya izvi hazvisi kuputsa bhajeti yako, asi zvinogona kuputsa kuronga kwekudya zvakanyanya uye kukubatsira kuti uremerwe uremu.
2 - Radishes
Radishes inotyisa, yakazara nefiber uye inowedzera pasi mumakori. Ichokwadi, rimwe nerimwe guru radish rinopa 1 calori, richiisa kumusoro kwepamusoro wekutema kurasikirwa kwezvokudya. Iyo yakajeka veggie yakajeka zvakare iri nyore kuchengetedza mufiriji uye nyore nyore kutakura apo iwe unoda hove pane.
Hazvive nechokwadi chekuita ne radishes? Kana iwe usingadi kudya radishes chete, uzvidzike uye uzviwedzere kune saladhi yako kuti upe puro inonaka yekunaka. Kana zvakadini neRadish uye Olive Salad recipe? Iwe unogona kunyange kubika radishes uye unozvidya sehutano hwakanaka.
3 - Cheese Minis
Chimwe chezvinhu zvakaoma zvikuru pamusoro pekudya pakusiya chiri kusiya zvikafu zvinonaka zvekudya zvaunoda. Vakawanda dieters vanosuwa cheese. Asi haufaniri kurega cheese zvachose apo uri kuedza kudzikisa pasi. Iwe unongoda kudya zvishoma.
Ndiko kusaka Jarlsberg Minis akakura. Izvi zvinonaka zvinotapira zviri nyore kwazvo kutakura newe uye nokuti imwe yega yega zvigadziriswa zvakajeka zviri nyore kudzora chikamu chikamu. Nhengo imwe neimwe inosanganisira makumi manomwe emakori. Unoda kuderedza marori ako zvakare? Iyo itsva Jarlsberg Lite Minis isango 50 makori, 2.5 magamu emafuta uye magalamu manomwe emapurotini.
4 - Muchero
Yeuka mazambiringa aibva mazambiringa? Zvakanaka, handidi kuti ndirumbidze chirongwa ichocho, asi ndinoda kukurudzira kuwedzera mazambiringa mauri kuwandu hwekureruka kwezvokudya. Hafu yemazambiringa mazambiringa (iyo inoshumira zvakakwana) inopa 52 makorikori uye yakazara nemiti yakadai sevitamini A, C, uye B6.
Kana iwe usingadi mazambiringa mapapiro chete, uzviwedzere kune saladhi yemichero. Mimwe michero inogona kunge yakakwirira zvishoma mumakori. Kana iwe uwedzera iyi tangy citrus michero kune saladhi nemabhanana nemabriji, iwe unowana zvimwe zvokudya zvemazana emakori.
5 - Lettuce yeAraberg
Hove yechando yakasvibiswa haisi iko yakanaka . Asi chaizvoizvo chimwe chezvakanakisa kuora kurasikirwa kwezvokudya. Sei? Ichando yakasvibira ine lettuki 7 chete maekoriyamu pamukombe. Saka iwe unogona kuwandisa zvokudya zvako uye unonzwa sokuti uri kudya zvakawanda usina kuwedzera makori. Iwe unogona kudarika kaviri uswa hwewadhi yako, chengeta tacos yako uye uwedzere inchi kusvika pakakwirira sandwich yako pasi pe 10 makori.
Ichando yakasvibira iruzi inowedzera kuwedzera uye kuratidza kune zvokudya zvako uye iyi yezvishoma, yakaoma-ku-kuwana veggie yakazara nemvura-saka inofanidzawo!
6 - Nherera Jerky
Kana iwe uri kugara uchigara uine hupenyu huripo, iwe wakangopedzisira uri muchitoro chakanaka kamwe chete kana kaviri kutseuka maeisles, uchinyatsotsvaka chimwe chinhu chine utano chokudya. Iyi inetso inotyisa nokuti hapasi nguva dzose yekudya-ushamwari hunosarudzwa mune idzodzo dzezvitoro - kunze kwenyuchi jerky.
Izvi "zvokudya zvisingabatsiri" chaizvoizvo zvakanaka pakudya kwako. Haisi iyo yakakosha kukurasikirwa kwezvokudya nokuti maronda mazhinji akareba kwazvo mu sodium. Asi zvigadzirwa zvakanakisisa zvinowanzoperera mumakirori uye zvakanyanya mumapuroteni. Nhengo yemhuka yakasikwa yakakosha, somuenzaniso, inongova makumi manomwe emakirori uye 13 gramu eprotini pamushumiri.
7 - Asia Yogurt
Ndine chokwadi kuti wakamboona dieters akachenjera achikotamira pasi yogiramu yechiGiriki panguva yekudya. Uye hapana chakakanganisika iyo-high-protein, inotapira. Asi yogasi yeAsia imwe nzira huru kana uri kuedza kuwana protein kubva pakuchi.
Kushanda kamwe chete kweTarte Asia Yogurt kune ma6 ounces, zvishoma kuduku pane makapu anozivikanwa echiGreek yogurt. Mukombe mumwe nomumwe unopa ma gramu 12 eprotheni uye chete 110 makoriri - pasi peGreek yogurt. Kuwanda kwehuga kunowanzoperera zvakare. Yogurt yeAsia ine 13 gm ya shuga, yakaderera pane shuga yehuwandu hwevamwe mamwe yogurts.
8 - Slaw Mix
Hazvina mhosva kuti zvokudya zvipi zvaunoda kudya, kurohwa kusanganisa kunofanira kugara kuri pepa rako rekudya zvekudya apo uri kutengesa zvakanakisisa kurasikirwa kwezvokudya. Sei? Ndiyo nzira iri nyore yekuwedzera yakawanda, fiber, utano hwakanaka, uye kunakidza kunonaka kune chero kudya. Tambanudza mabhegi ako neyo, kuwedzera kune tacos kana kuvaka sadhi yose kuzere kushandiswa nyore nyore kushandiswa.
Kune mhando dzakawanda dzekurohwa kusanganiswa kubva pane, asi ndinofarira broccoli slaw inobatanidza iyo inosanganisira karoti. Unogonawo kuwana slaw inobatanidza iyo inosanganisira kabichi chete. Tarisa chikamu chinobudirira chemusika wako kuti uone zvinowanikwa pedyo newe.
9 - Koliflower
Kana iwe uchida zvokudya zvinonaka izvo zvisingabatsiri, zviri nyore kuwana uye zvakanakisisa zvakasiyana, saka usatarisa chero chinopfuura cauliflower. Kushanda kwezvirimwa izvi zvinokonzera kunopa 25 makoriyamu 2.5 gramu ye fiber uye 2 gramu eprotheni.
Nokuti huriflower yakawedzera pakuzivikanwa, uchawana zvakawanda zvekufambisa kwemaInternet nenzira itsva uye inofadza yekushandisa mishonga. Icho chichiri nyore veggie kudya yakasvibirira, asi unogonawo kuisa kariliflower nenzira imwechete iwe waizodha mbatatisi. Vamwe vanhu vanoita kuti pizza iite neholiflower.
10 - Chick Peas
Chick peas, iyo inonziwo garbanzo nyemba, inofanirwa kuva nechimwe chinhu mumataundi ose e dieter. Nhindi yehafu yemhondi yemwoyo inopa makiromita 130, inenge magiramu matanhatu eFiber uye 7 magamu ekuzadza mapuroteni.
Kana iwe uchida mukana wekudya wemapurasi, iwe unogona kuzvidya uri woga, asi ini ndinowanzoashandisa kuti zviite pasi-calori hummus (pasina tahini). Iwe unogonawo kuwedzera granzo nyemba kune soups uye salads kana kuita chick pea poppers sechingwa izvo iwe nevana vako muchada.
11 - Chicken Broth
Hapana chinowedzera makorikiti kune kudya kwako nekukurumidza kupfuura kubika mafuta. Kunyange mafuta emiorivhi ane zvakawanda zvine utano hwakakwana ane 120 makirogiramu pahupuni . Zvingava zvakanaka kana tisingashandisi mafuta pazvose patinenge tichitsvaga mhuka kana nyama, asi izvozvo hazvishandi nguva dzose.
Mune mamwe mapeji, unogona kubika nehuku yehuku pane nzvimbo yemafuta . Iwe uchawana zviduku zviduku mumutsara wezvokudya zvepasiteteri yako uye ini ndinogona kuchengeta imwe yeiyi inogona kushandiswa-imwe kapu mabhokisi aripo nguva dzose. Uine pepuni kana maviri chete, zviri nyore kubika anyanisi, garlic, uye dzimwe mishonga uye iwe unowedzera pasi pe 5 calori kusvika pakudya.
12 - Makatekiti
Unodya chii iwe uri kuedza kurasikirwa uremu uye unofarira sandwich? Vamwe dieters vanoshandisa simbi kuti vatsive chingwa. Ichi chinonyengera chinogona kuchengetedza 200-300 makorikori apo uri kugadzira sandwich.
Kana iwe usingadi pekucumber peel (vamwe vanoti unofarira zvinorwadza), unogona kukonzera cucumber yako usati wavaka sandwich. Zvadaro zvigure muhafu yakareba uye ugobudisa mbeu nehupuni kuitira kuti imwe hafu yemucucu ive nechimiro chechikepe. Mushure meizvi, zadzai pakati nepanyama yakaonda yakadai seTurkey, kuwedzera tomato uye pepper uye mune sandwich yakakosha yakashata pasina chingwa chakakura-koriori!
13 - Nutumbi (mujikiti)
Nyanzvi dzakawanda dzekudya dzichakuudza kuti peanut butter ndiyo imwe yezvokudya zvakanakisisa zvekurema kwekuora . Ichokwadi kuti inenge yose mbeu asiries iri kuzadza uye ine mafuta ane utano. Dambudziko repanut butter nderekuti rinotakurwa nemakirori uye zvakaoma kudya kamwe chete kushanda .
Kana iwe zvachose uchida kuchengetedza nut nut muzvokudya zvako apo iwe uri kuedza kudzikisa pasi, uzvitenge mune izvi zvisingakwanisi kushumira mapaketi. Zvadaro urikandire muchikafu chako chemasikati, chikwereti chako kana chikwama chako nemamwe matanda e-celery nokuda kweprotheni uye fiber-packed part--controlled snack.
14 - Old Fashioned Oatmeal
Unodya oatmeal kwekudya kwemanheru here? Kana iwe uchidaro, izvi zvakanaka. Asi mamwe marashi oatmeal ari nani pane mamwe. Kana iwe ukatenga iyo isina kushumira mapaketi anouya muvanakidza se maple syrup kana apple sinamoni, zvino iwe ungada kufunga kaviri. Mapaketi aya anowanzozara neshuga.
Pane kudaro, tarisa pasi pezvipfeko zvakanakisa muchitoro uye iwe kazhinji uchatora oats yakasungirirwa yakagadzirwa pamakamuri mashefu. Tsvaga iyo kadhibhodi yekodhi - imwe chete iyo vako vako vaiwanzotenga. Aya mafuta ane utano, nyore kuchengetedza, asina kutengesa uye kushumira nemwoyo wose kunopa 150 makorikori.
15 - Roast Beef
Iwe unogona kufunga kuti dieters inodya nyama yakakangwa yakagadzirirwa kukanganisa. Uye iwe ungave wakarurama. Asi zvinokwanisika kudya nyama yemombe uye ichiri kuora muviri . Iwe unongoda kusarudza nyama yako zvakanyatsonaka.
Kana ukawana chido chemhuka tsvuku, unogona kutenga sarudzo yakashata yakashata sefaira mignon. Asi steaks akadaro inowanzokodha. Pane kudaro, enda kumunda wako wekununura uye ugochepeta zvakanyoroka kubika nyama. Iwe unogona kugutsa kuda kwe nyama yakatsvuka ne 2-ounce kushumira iyo inongova neine makumi mapfumbamwe emakori. Iwe unogona kushandisa kunyange nyama yakakangwa muhomwe yekotokisi kuti ibvise makoriki kubva muchingwa.
16 - Chikoro chekare Chikoro
Vakawanda vakachenjera dieters vanodya popcorn uye vanorasikirwa nemutoro kubudirira. Asi mhando dzakasiyana-siyana dzinotanga kupararira dzinopa mamwe makoriki kupfuura iwe unoda. Kunyange maronda anozivisa kuti "haana mhosva" anogona kunge akakwirira mumakori. Mutengesi Joe's Reduced Guilt Air Popped Popcorn ine 110 makirogiramu pakushanda.
Saka sei usina kutenga chikoro chechikoro chekare uye mweya unozvipupurira iwe pachako? Izvo-iwe-nzira yako pachayo ichachengetedza mari uye makorikiti kuti akubatsire kutapudza ure nekukurumidza. Kushanda kamwe chete kwemhepo inogadzirwa nemhepo kunopa 90 calori chete.
17 - Yasso Mabhodhoro
Dessert yakanyanyisa kure nemiganhu kana uri kuedza kuderedza uremu. Rudyi? Zvakashata! Iko kune mahwendefa mashoma akaomeswa pamusika anopa pasi pe200 calorie kuburikidza nekushandira. Asi kune zvimwewo izvo zvinopawo protein. Imwe yeiyi yakagadzirwa naJasso. Gungwa Munyu Salt Caramel mabharuko akanaka kwazvo uye anonaka uye imwe bar ine chete makori zana uye 5 gramu eprotini. Haugoni kuwana Yasso mabharani mumusika wako wekune dzimwe nyika, kune mamwe marongerwo anoita chikamu chakarongedzerwa chisando. Ingova nechokwadi chekutarisa calorie count usati watenga.
18 - Shrimp Frozen
Iwe unofunga nezvekurasikirwa, saka unovaka chikafu chega chega chakakomberedza chitubu chemaprotheni . Asi ikozvino unorwara nehadzi yehuku uye hauna nguva yekubika hove itsva. Saka iwe unoitei? Kana iwe uine bhegi re shrimp yakaoma mufiriji, dambudziko rako rinogadziriswa!
Kushanda kamwechete kwe shrimp kunopa kupa ma gramu 17 emuprotein uye 77 chete makori. Nyora shrimp pasi pemvura inotonhorera uye udzikandire mumasadhi, kana kuti uzviputire pakati pezvikwata zvishomanana uye uzviputire pane grill nokuda kwekudya kwakanaka, kudya-kwakanaka.
19 - mazai
Mazai anopinda uye anobva kune nyasha munharaunda yehutano, asi anogara ari pane zvandinonyanya kudya zvekurema. Mazai anonyatsotaridzana akadzorwa, anoshanda zvakasiyana-siyana, unogona kuzvidya panguva yega yega yega, uye akazara nemishonga.
Rimwe diki rakaoma-rakabikwa rine 72 chete makori uye kupfuura 6 gramu eprotini. Kune mamwe mazai mazai, asi zviri nyore kubvisa yolk uye kudya mhepo kana mafuta ako kushandiswa akakwirira zvikuru pazuva rakapiwa. Sliced mazai akaisvonaka mumasadhi uye mazai akazara kana mazai vatsvene ndezvokudya zvekudya zvakasarudzwa.
20 - Angel Food Cake
Saka chii chinonzi dieter kuti chiite pane imwe nguva inokosha apo keke inotarisirwa? Izvo hazvina zvakawanda zvingwa zvinokodzera kugadzirisa kudya kwemafuro ekurasikirwa-kunze kwekudya kwekeki yechingwa.
Kushanda kamwechete kwechingwa kwechingwa chekudya kunopa 140 makori. Saka iyo inofananidzwa sei nechikamu chekatekiti kaka? Chokoreti imwe chete yekatekiti inopa kanowanika kaviri kuti yakawanda makori!
Kana iwe ukadya chingwa chengirozi pane imwe nguva yako yakakosha, pamusoro payo nemabhriketi matsva uye kushumira maduku (2 mashupuni) emukrisiti wakarova kuti uchengetedze kuverenga kwevose pasi pemakumi maviri emakori.