Lembani njala yanu popanda kuwononga chakudya chanu chamadzulo
Othaŵa nthawi zambiri amadya chakudya, koma ambiri amafuna kuchepetsa makilogalamu awo. Ngati mukukonzekera kuyendetsa musanadye chakudya chanu, zowawa zanu ndizo nkhawa yaikulu. Mukufuna mafuta kuti akuthandizeni kupyolera mu ntchito. Chinsinsi cha kuthetsa njala ndi kupeza mphamvu yochuluka kwambiri ya mphamvu ndi kusankha zakudya zopatsa thanzi zokwanira za makilogalamu 100 zokha.
Mukatha kuchita masewera olimbitsa thupi, mutha kugwiritsa ntchito izi ngati zakumwa zopuma. Zakudya zopanda phokoso sizingapweteke zakudya zanu kapena kuwononga chakudya chanu.
Makilogalamu 100 a Kalori Zakudya Zosakaniza za Othamanga
Zakudya zopsekedwazi ndizo kwambiri ma carbs, zomwe zingakuthandizeni kuthamanga kwanu.
- Mphesa Zowonongeka : Mphesa pafupifupi 28 imakhala ndi makilogalamu 100. Ayikeni mufiriji kwa maola oposa awiri ndipo adzakhala zakudya zopatsa thanzi komanso zotsitsimula tsiku lotentha.
- Apulogalamu Yophika: Pulogalamu imodzi yaying'ono yodzaza ndi shuga 1 supuni ya shuga wofiira ndi kuwaza ndi sinamoni. Kuphika pa 350 F kwa mphindi 15, mpaka shuga imayamba kupalasa ndipo apulo ndi wachifundo.
- Msuzi Wamasamba : Yesani kukhala ndi 1 chikho chochepa cha mafuta, sosi ya masamba ochepa. Izi ndizowonjezereka kuti mutatha kuthamanga kunja.
- Froberberries ndi Cream: Sakanizani 15 strawberries mu supuni 5 za mafuta opanda chotupa Chophimba Chophimba kuti chikhale chokoma ndi chotsitsimula.
- Chips ndi Salsa: Ngati mukufuna chinachake chophwanyidwa ndi mchere, yesani 10 chikho cha tortilla chophika ndi 1/4 chikho cha salsa.
- Goldfish Crackers: Pafupifupi 40 otchedwa Goldfish crackers amafanana ndi makilogalamu 100. Ngati mukufuna zosangalatsa zina, fufuzani phukusi kuti mudziwe kuchuluka kwa kalori.
Zakudya Zambiri za Kalori Ndi Mapuloteni
Zakudya zopangira zakudyazi zimaphatikizapo mapuloteni ndipo ndizofunikira kapena musanayambe.
- Yogurt Yowonjezera Wochepa : Yesetsani pang'ono yogurt yogurt yogulitsira zakudya zokwana makilogalamu 100. Zikhoza kukhala zopatsa thanzi labwino ngati mutapitirira.
- Mkaka wa Chokoleti: Kuphatikiza pa kukhutiritsa dzino lanu lokoma, mazira asanu ndi awiri a chokoleti amatha kuyamwa bwino ngati muthamanga.
- Pudding ya Chokoleti: Chidebe cha 4-ounce cha podding chosabala mafuta chili ndi makilogalamu 100.
- Mabulosi a Blueberries ndi Cottage Cheese : Sakanizani 1/4 chikho cha blueberries mu 1/2 kapu kanyumba tchizi.
- Nkhumba za Wasabi: Ngati mumakonda chotupitsa ndi kutayira pang'ono, 1/4 chikho cha nandolo ya wasabi imakupatsani makilogalamu zana.
- Kaloti ndi Hummus: kudya 13 kaloti ana ndi supuni 2 za hummus zingathetsere njala yanu.
- Ng'ombe Yam'nyumba Yam'madzi Fudge Bar: Miphikayi ndi makilomita 100 okha ndipo imatsitsimula komanso yosangalatsa.
- Buluu wa Peanut ndi Selari: Pamwamba pa sing'anga mapesi a supery ndi supuni imodzi ya supuni yamchere chifukwa cha mankhwala obirira.
- Edamamu (soya wobiriwira): Pafupifupi 45 damamu yotchedwa steamed yofanana ndi ma calories 100. Sakanizani mchere pang'ono ndi tsabola pazinthu zowonjezera.
- Pistachios : Chikwama cha pistachios 25 chosauma, chosasunthika ndi chotukuka chochuluka kuti akakhale ndi njala pamene akugwera. Atanyamula ndi mapuloteni, adzakuthandizani kumverera mokwanira. Sankhani ma pistachios, chifukwa simukudya zambiri ngati mukuyenera kuwagwirira ntchito.
- Maamondi Okhuta Chocolate : Emerald amapanga mapulogalamu 100 a cocoa ophika maamondi omwe ali okondwa mukakhala ndi njala.
- Tsabola Wofiira ndi Hummus: Magawo a mphika wa tsabola wofiira wofiira kwambiri mu supuni 2 ya hummus chifukwa chodyera bwino.
- Apulosi ndi tchizi: Pawiri 1 chikho cha apulo wodulidwa ndi timadzi tomwe tating'onoting'ono ta cheddar.
- Tsabola wofiira ndi Mbuzi: Ngati siwewotchi wamkulu, pezani tsabola wanu wofiira ndi supuni 2 za tchizi zofewa.
- Mazira Ophika Bwino : Sakanizani mchere, tsabola, ndi paprika pa dzira lovuta kwambiri kuti mukhale ndi zokometsera zokwanira makilogalamu 100.
Kusamala kwa othamanga
Kumbukirani malingaliro alionse a zakudya pamene mumasankha zakudya zopsereza. Ngati muli ndi lactose, simukufuna kupewa mkaka monga mkaka kapena kirimu musanayambe kugwira ntchito.
Pamene hummus ndipuloteni yotchuka kwambiri, ikhoza kuyambitsa mafuta komanso ngakhale othamanga . Mungafune kusunga zakudyazo mutatha kuthamanga kwanu.