Akatswiri ambiri otha kusiyiratu kulemera adzakuuzani kuti zakudya zabwino zoperekera kulemera ndizochepa zomwe zimakonzedwa monga zipatso ndi ndiwo zamasamba, mbewu zonse, zakudya zowonda, ndi mkaka wochepa mkaka. Koma ndikuganiza chiyani? Nthawi zonse sitidzakhala ndi nthawi yokonzekera chakudya chamagulu ndi zakudyazo. Kotero inu mukhoza kupeza nokha zakudya zolimbidwa kuti mukhale wolemera.
Ngakhale zili zoona kuti zakudya zolimbitsa thupi sizing'ono monga zakudya zonse, Mandy Levy ali ndi njira ina yosangalatsa. Mandy ndi mlembi wa Calorie Accounting , wowongoka, wodabwitsa kwambiri wotsogolera wokonda kuchepa. Mandy akuti pali kusiyana pakati pa zakudya ndi zakudya. "Zakudya zabwino ndizofunika kwambiri padziko lapansi," akutero, pofotokoza kuti zakudya zopatsa thanzi monga zipatso ndi ndiwo zamasamba zimalimbikitsa thanzi lathu. Koma akunena kuti panthawi yodyera, tikungoyesetsa kuti tipewe kulemera kwake ndipo nthawi zina timafuna chakudya kuti tipewe kukhumba kwathu. Timafuna chakudya chotonthoza kuti tikhalebe pamtengowu.
Pamene cholinga chake chimakhala cholemetsa, Mandy amasankha zakudya zowonjezera. Chifukwa chiyani? Iye anati, "Chifukwa chakuti zonsezi ziripo, zimakufotokozerani momveka bwino komanso momveka bwino," akutero, pofotokoza kuti dieters ikhoza kupeza khalori yomwe ili ndi zofunikira zowonjezera zakudya pazinthu zamkati.
Mandy ali ndi zakudya zochepa zomwe amakonda kwambiri zomwe zimamuthandiza kuti asiye mapaundi 38 ndikusiya mapaundi kwa zaka zoposa zitatu tsopano. Ili ndilo mndandanda wake wa zakudya zomwe zimatonthoza komanso zakudya zokometsera zokoma zomwe zingakuthandizeni kugwiritsitsa zakudya zanu.
1 - Zakudyazi za Shirataki
Mandy amapereka gawo lonse la kuwerengera kalori kwa Zakudyazi. Koma osati Zakudyazi zilizonse. Amadya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi
Zakudyazi za ku Asia zimapangidwa ndi madzi ndi glucomannan. Glucomannan ndi mtundu wa zida zomwe anthu ena amagwiritsa ntchito kuti achepetse kulemera . Mudzapeza Zakudyazi m'misika ina yaumoyo ndi ogulitsa zaku Asia. Mukhozanso kugula zitsulo za shirataki pa intaneti kuchokera kwa ogulitsa monga Zakudya Zodabwitsa. Mandy akuphatikizapo Zakudyazi Zomwe Sindingakhulupirire Siziwombera Mphalapala, otentha msuzi, ndi tchizi ya parmesan kuti apange makilogalamu 30 a Shirataki Yodabwitsa.
2 - Chosakaniza Chosakaniza cha Caramel Chosakaniza
Dieter iliyonse imakonda zakudya zomwe zimakhala zokoma komanso zokoma. Kawirikawiri, kuchita zimenezi kumakhala malire pamene mukudya. Chikho chokhazikika cha chokoleti cha podding chimapereka makilogalamu zana ndi magalamu 14 a shuga. Choncho Mandy amasankha pudding yopanda shuga kuti athetse zilakolako zake. Amalimbikitsa kuti azidya solo kapena kuphatikiza paketi imodzi ndi magawo a apulogalamu a Granny Smith kuti azikhala ndi zokoma komanso zokoma.
Chosakaniza Chosakaniza cha Caramel Chophikira Chosakaniza chili ndi
- Makilogalamu 60
- 3 magalamu mafuta
- 1.5 magalamu wodzaza mafuta,
- 10 magalamu a mavitamini,
- 0 magalamu shuga
- 0 magalamu a mapuloteni
Mitundu yambiri yopanda shuga, monga makapu opanda pirde wopanda shuga, amapangidwa ndi zokoma zokometsera . Kotero iwe umapezabe kukhutira kwa kukoma kokoma popanda shuga. Koma kumbukirani kuti akatswiri ena azaumoyo asonyeza kuti amadandaula kuti mafuta ochepa kwambiri omwe amakhala ngati aspartame kapena sucralose angasinthe momwe mumadyera chakudya ndipo angakuchititseni kudya zambiri . Koma ena amaganiza kuti kusangalala ndi zokomazi moyenera kungakhale mbali yowonongeka yopulumukira.
3 - Franks RedHot Wings Sauce
"Ichi ndi chidziwitso choposa" chakudya ", koma ndikuchiyika pa zakudya zonse kuti zikhale zokoma ndikusunga calorie," anatero Mandy. Ndipo monga dieters ambiri, amagwiritsira ntchito mphamvu ya zonunkhira kuti asunge mbali zake zazing'ono . Ndi kovuta kudya kwambiri zakudya zotentha.
Nanga ndi chiyani mu msuzi wa zesty? Zosakaniza zili ndi vinyo wosasa wosakaniza, tsabola wofiira wa cayenne, mchere, madzi ndi canola. Supuni imodzi ya Franks RedHot Wings Sauce ili ndi makilogalamu 0 ndi 0 magalamu mafuta. Mudzawona kuti mankhwalawa ali ndi mafuta ochepa a canola, kotero ngati mudya kwambiri, mumadya zakudya zochepa (koma mwina sizinanso).
4 - Starbucks Wamtali Wamtambo Wachisoni Wodalirika Dolce Latte
Starbucks ikhoza kukhala minda ya minda ya dieters. Mitengo yambiri ya khofi ndi zakumwa za tiyi imanyamula mafuta ndi ma calories. Koma kumwa kwa Mandy kumapereka malo abwino ngati mukuyesera kuchepetsa thupi. Chikondi chake chotchedwa Tall Skinny Cinnamon Dolce Latte chili ndi 90 calories basi. Ndipo mkaka wamakono mukumwa umapereka magalamu angapo a mapuloteni am'mimba.
Ngati simukugwirizana ndi Starbucks, ndiye kuti nthawi zonse mumatha kumwa zakumwa za khofi kunyumba kwanu . Mudzapulumutsa ndalama ndipo zikhoza kukhala zabwino pulogalamu yanu yolemetsa. Mukayendetsa zowonjezera mu khofi yanu mumayendetsanso kalori ndi mafuta.
5 - Maswiti Akumidzi Osakwiya A Switzerland Akudya Zakudya Zosakaniza Chokoleti
Khulupirirani kapena ayi, mungathe kukhutiritsa chokhumba chanu chokoleti popanda kuwononga zakudya zanu . Phukusi limodzi la Swiss Miss Sensible Sweets Mix Light Cocoa Mix lili ndi makilogalamu 25 okha. Mudzawona mitundu ina ya Swiss Miss pa alumali ku sitolo yanu yogulitsa, koma chimodzi mwa zinthu zomwe mumaphunzira mu kuwerengera kalori ndikuti kalori iliyonse imawerengedwa. Ndiye bwanji mukudya makilogalamu 50 kapena 100 pamene mungathe kukhutiritsa chilakolako chanu cha 25 okha?
Zakudyazi zimapangidwa ndi sucralose, kotero ngati mukuyesera kuchepetsa zakudya zowonjezera, mungathe kuchepetsa kapena kuthetseratu mankhwalawa. M'malo mwake sankhani kagawo kakang'ono kamodzi kokotentha kakale kamene kamapangidwa ndi shuga.
6 - Progresso Chikuku Chakudya & Msuzi wa Tchizi Enchilada
Kulamulira gawo kungakhale vuto lalikulu kwa anthu omwe akuyesera kulemera, makamaka pachiyambi cha zakudya. Pali zakudya zina zomwe timadya nthawi zonse . Msuzi ndi chimodzi mwa izo. Msuzi umodzi wokha ndiwo ndiwo theka la chidebecho. Koma ndi nthawi zingati mwatsegula chingwe cha msuzi ndikutsanulira theka la izo mu mbale yanu?
Progresso Chikuku Chakudya & Tchizi Enchilada Msuzi chimakhutiritsa zolakalaka zanu za cheesy, Tex-Mex kalembedwe zakudya. Kutumikira limodzi kumangokhala 90 calories, koma Mandy amavomereza kuti amadya zonse zomwe angathe. Ndipo ndizo zabwino. Ngati mudya msuzi ngati chakudya, makilogalamu 180 akadali ndi ngongole yabwino ya kuwerengera kalori .
7 - Mitengo ya Carb High-Fiber Tortilla ya La Tortilla
Ngati msuzi wotsekemera wa tortilla sungakwanire chakudya cha ku Mexican, yesetsani kupanga zakudya zokometsera ndi la Tortilla Factory Low Carb High Fiber Tortilla. Nkhumba iliyonse imakhala ndi ma calories 70, 2.5 magalamu a mafuta, koma imatulutsa ma gramu 9 a fiber. Ndipo minofu ndi yabwino kwa dieters . Zida zamakono zimadzaza mimba yanu ndipo zimakuthandizani kuti muzimva nthawi zonse kuti mutenge tsiku lonse.
Simudziwa chochita ndi tortilla? Pangani sandwich yokondweretsa zakudya. Mandy amamuika ndi chidole cha Oasis Zero Fat Wotchedwa Red Pepper Hommus ndi masamba angapo atsopano. Amakonda tomato, nkhaka, anyezi wofiira. Kenaka amawaza mafuta owonjezera pa mafutawa ndipo amawombera ndi msuzi wa Franks RedHot Wings. Chilakolako chabwino!
8 - Mafuta a Zisisi Oasis Odzazidwa Wofiira Wofiira
Hummus ndi chakudya chokondeka pakati pa odyetsa ambiri wathanzi. Mchere wokongola umakhala ndi zinthu zambiri zathanzi monga nkhuku ndi mafuta. Koma kuthira kungakhale kokwera kwambiri mu mafuta ndi ma calories. Ndi kosavuta kudya kwambiri. Choncho Mandy amakonda mafuta Oasis Zero Mafuta Wophika Msuzi Wofiira Wofiira chifukwa mankhwalawa amapangidwa opanda mafuta. Ndipo palibe mafuta amatanthauza ayi mafuta. Ntchito imodzi yokha yomwe imaphatikizika imapereka makilogalamu 24 ndi ma gramu a mafuta.
9 - Trader Joe's Vanilla Meringue Cookies
Zimakhala zovuta kuti mukhale kutali ndi ma makeke ndi zokoma zina pamene mukuyesera kuchepetsa thupi. Zimakhala zovuta makamaka pamene anthu ena amawadyera kunyumba kapena ku ofesi. Ndiye mumakhala bwanji ndi zakudya zanu pamene anthu onse akukudyani ? Mukudzipangira nokha zakudya zopatsa thanzi.
Ma cookies amatha kusankha bwino. Mandy amalimbikitsa Trader Joe's Vanilla Meringue Cookies, koma pafupifupi mtundu uliwonse wa ma cookies angagwire ntchito. Mafuta okoma awa amapangidwa kuchokera ku dzira azungu ndi shuga kotero kuti ali ndi mafuta ochepa komanso owonjezera. Idyani ma cookies anayi ndipo mumadya makilogalamu 110 ndi ma gramu a mafuta.
10 - Pop Secret 100-Kalori Pop Kettle Chimanga
Popcorn ndi chakudya china chomwe chili chabwino kwa anthu omwe akuyesera kulemera. Ndizodzaza ndi zakudya zowonjezera zakudya kuti mutenge mchere wochuluka mukamawombera. Koma mapulogalamu amakhalanso ovuta kudya kwambiri - makamaka pamene mukudzipangira nokha panyumba. Choncho Mandy amalimbikitsa Pop Secret 100 Kalori Pop Kettle Chimanga. Kudya thumba limodzi lodziwika-gawo ndipo mutha kudya makilogalamu 100 ndi 3.5 magalamu a mafuta.
11 - Athenos opanda Feta
Kodi ndiwe mmodzi mwa iwo omwe amasintha chakudya chawo cha pasitala kapena chakudya chamoyo chodyera ndi saladi kuti achepetse kulemera ? Izi sizolakwika ayi. Vuto ndilokuti saladi yanu ikhoza kukhala ndi makilogalamu ambiri kuposa chakudya chomwe mumachotsa. Ambiri a ife timataya tchizi ndi zakudya zina zamtengo wapatali pamwamba pa zakudya zowonjezera saladi zomwe zimapangidwanso ndikuwononga phindu la kuperewera kwa chakudya.
Ndiye mumasunga bwanji kalori kuwerengera? Lembani mbaleyi ndi zophimba ndipo muonjezere zokopa zochepa za calorie zosakaniza. Athenos Fat-Free Feta ndi kuphweka kosavuta-Kuwonjezera kwaulere. Kutumikira limodzi kumapereka makilogalamu 30 okha ndi ma gramu 0 a mafuta.
12 - Tchizi Chakudya Chambiri Chosafunika
Mu Accounting Calorie , Mandy amasonyeza kuti katsulo kamodzi ka tchizi kamene kali ndi makilogalamu 80. "Ndi nthawi yanji yomwe munasiya pa kube imodzi pa phwando?" akufunsa. Tchizi chambiri chokoma ndi zokoma komanso zokhutiritsa koma ndizolemera kwambiri ndipo ndizovuta kudya kamodzi kokha.
Koma tchizi chopanda mafuta ndi zosiyana. Mandy amakonda Cheese ya Lifetime Fat Free chifukwa imabwera m'mitundu yosiyanasiyana (Swiss, Jalapeño Jack, Mild Mexican, Sharp Cheddar, Monterey Jack, Mbewu Zamasamba ndi Mozzarella) ndipo zimasungunuka bwino. Kutumikira limodzi kumapereka ma calories 40 ndi ma gramu 0 mafuta.
Koma Dikirani ... Musatenge Chakudya Chopatsa Thanzi!
Tsopano kuti muli ndi mndandanda wa zakudya zabwino, zolembedwera zakudya zoperewera, mungayesedwe kuti mudzaze malo anu ndi zinthu izi. Ndipo inu mukhoza. Koma mwina si njira yabwino kwambiri yochepetsera thupi ndikusunga mapaundi .
Mandy akuti pulogalamu yake yochepetsera kulemera kwake komanso pakalipano, nthawi zonse amadya chakudya chabwino komanso chopatsa thanzi chopatsa thanzi. "Kuonetsetsa kuti thupi lanu likugwira ntchito mwakhama komanso lokondweretsa kwambiri, zakudya zakuthambo ziyenera kukhala, pamapeto pake, aliyense ali patsogolo." Koma dieter iliyonse imafuna chakudya choyenera kuti chiwathandize pa ulendo wolemetsa ndipo ndi kumene buku lake, maphikidwe ake ndi malangizo ake okhudzana ndi zakudya amapezeka bwino.