1 - Kuwombera pa Ntchito
Zimandivuta kudutsa tsiku lonse la ntchito popanda kukhala ndi njala nthawi ndi nthawi. Zili bwino -dikudya bwino kungakhale bwino kwa inu malinga ngati mutasankha zakudya zathanzi moyenera. Kotero ndikumaganiza, ndagwirizanitsa mndandanda wa zokometsera zokoma zomwe zimakhala bwino pa ntchito yopuma. Ambiri mwa iwo amafunikira firiji kapena microwave, koma angapo akhoza kuponyedwa m'doketi yanu.
2 - Hummus ndi kaloti
Hummus imapangidwa kuchokera ku nkhuku ndi mafuta a sesame, kotero imakhala ndi mapuloteni ambiri ndipo imakhala ndi mafuta abwino ndi mavitamini. Kaloti ali ndi vitamini A ndi potaziyamu, choncho izi ndizokwanira zokwanira komanso zosangalatsa. Malingana ndi kalori, hafu ya chikhomu hummus ili ndi makilogalamu pafupifupi 200, ndipo kaloti zisanu ndi zitatu zokhala ndi ana zokwana 30 zokha.
Hummus ndi wabwino ndi mapepala a pita ophika kapena zidutswa za pita mkate. Kapena yesetsani zakudya zina monga udzu winawake, broccoli kapena kolifulawa.
3 - Sandweji Yaikulu
Sandwich ya nthawi yayitali yodutsa chakudya chamasana mwina ndi yaikulu kwambiri kwa masabata osakaniza masana, choncho tambani tsamba laling'ono. Sankhani mkate wonse wa tirigu ndi veggies zambiri ndipo mwinamwake kagawo kawiri kapena kawiri ka khansa. Sangweji yaying'ono monga iyi imapereka mavitamini ambiri ndi minerals ndipo imayenera kubwera mu ma calories osachepera 300 motalika.
Sandwich ina yowonongeka ndi yosavuta kasupe komanso jekoni ( jambulani tsamba langa).
4 - Maapulo ndi Bokosi la Nkhumba
Chotukukachi chikufanana ndi zipatso ndi mtedza, koma nthawi zina zimakhala zokondweretsa kusonkhanitsa kasupe kakang'ono pa maapulo atsopano. Ndimakonda maapulo chifukwa ali ndi mitsempha yambiri, kuphatikiza apo pali mitundu yochuluka kwambiri kuti ndizovuta kupeza mtundu wina wa apulo womwe mumakonda. Ndipo pitani ku batala ya chiwindi ya chilengedwe yomwe ilibe shuga wowonjezera-izo sizikusowa izo.
Mtedza wa amondi ndi wodabwitsa pamene umauwonjezera zipatso zomwe mumakonda. Kapena yesani batala kuti musinthe.
5 - Mtedza ndi Zipatso
Yogurt ndi imodzi mwa zakudya zomwe zingakhale zabwino kwambiri kuwonjezera pa zakudya zanu, koma zingasandulike kukhala zosapindulitsa ngati zanyamula zinthu zowonjezera. Ndimakonda yogurt yogulitsika ndi zipatso zatsopano, choncho ndimangotenga phukusi limodzi ndikusakaniza zipatso zina. Mankhwala ambiri a calcium, mapuloteni, ndi opindulitsa. Zonse za makilogalamu pafupifupi 150.
Chinthu china chimene ndimakonda ndi yogurt ya Chigriki ndi apecans ndi uchi pang'ono.
6 - Mbewu za Mpunga
Keke ya mpunga yochepa imakhala yochepa kwambiri ndipo imakhala yochepa kwambiri, choncho imapanga malo abwino kwambiri a mtundu uliwonse. Mukhoza kuthira mikate ya mpunga mu tebulo lanu ndikubweretsa chinachake chokoma ngati dzira la saladi sandwich. Zakudya ziwiri za mpunga zimakhala ndi kapu imodzi (kapena ayi) ya saladi ya dzira imakhala ndi mapuloteni pafupifupi 8 magalamu, komanso zinc, selenium, ndi magnesium, komanso pafupifupi 260 makilogalamu.
Malingaliro ena owoneka bwino ophwanyaphwanya amajambulidwa ndi yogiti wochuluka ndi uchi ndi zipatso, mapepala osungunuka ndi kuwaza madzi a mandimu, kapena kanyumba kodziŵika kokha pamodzi ndi nyama zatsopano.
7 - Chakudya Chakumwamba ndi Cottage Cheese
Crispbreads ndi mkate wouma wouma, wouma wopangidwa ndi ufa wosakaniza koma uli ndi tirigu wambiri ndi ma multigrain. Iwo ndi okoma ndi ophwanyika, ndipo pamene iwo ali okoma okha mwa iwoeni, iwo amakhala opambana bwino ndi zokoma, zowonongeka bwino. Ndimakonda tchizi chifukwa timakhala ndi calcium komanso mapuloteni. Mbali zitatu za mtanda, iliyonse yodzaza ndi supuni ziwiri za kanyumba kakang'ono kamene kakhala ndi mafuta okwanira 170. Nkhuku ndizosankha, koma zimapanga kukoma kokoma.
Mukhozanso kutsitsa mtanda ndi mafuta a nati, zipatso zosungidwa kapena magawo a nyama yowonda. Njira yanga yomwe ndimakonda kudya mkate wamtengo wapatali ndi tchizi pang'ono cha brunost ndi nkhokwe ya lingonberry.
8 - Popcorn
Nkhumba zimakhala ngati tirigu wonse chifukwa ndizowonjezera. Ndizomwe zimakhala zochepa pokhapokha ngati simukuziphimba ndi batala wosungunuka. Sungani matumba angapo a microwave popcorn omwe amathandiza kwambiri kuti azipuma mofulumira, wathanzi wathanzi, wokhazikika wokhala ndi makilogalamu osachepera 300. Mukhozanso kugula kukula kwa ntchito imodzi.
Ngati mapulogalamu omveka akuwomba, perekani tchizi zina za Parmesan pamwamba. Kapena mwinamwake masamba ochepa a Tabasco msuzi.
9 - Zipatso Zatsopano ndi mtedza
Nthawi zina zakudya zopatsa thanzi ndizosavuta, ndipo ndimangokonda chipatso chatsopano ndi mtedza wambiri. Palibenso kanthu kosayenera kake kakang'ono. Ndipotu, peyala limodzi ndi ma almond khumi ndi awiri amalumikizana ndi makilogalamu osachepera 200, ndipo mudzakhala ndi mavitamini, mchere, mavitamini komanso mafuta abwino.
Ndimakonda kukondana maapulo ndi walnuts kapena nthochi ndi pecans. Zonse ndi zokoma komanso zabwino kwa inu.
10 - Tuna ndi Crackers
Gwiritsani ntchito nsomba zachitsulo, ndikugwiritsanso nsomba yachitsulo (ndikuwonetsa kuti pakhomo lotsegula nsomba yotseguka mumasitomala akutsitsimulidwa. Zakudya zowonjezerazi zili ndi mitsempha yambiri, mapuloteni, ndi omega-3 omwe thupi lanu limafunikira tsiku ndi tsiku. Zophika 6 ndi ma ouni atatu a tuna amakhala ndi makilogalamu pafupifupi 200.
Ngati mukufuna, mukhoza kupanga saladi yaing'ono kunyumba ndikubweretsa zokwanira kuti mudye ochepa.
11 - Zipatso zam'mimba ndi Dip
Bweretsani kaloti, magawo a zukini, nkhaka, kapena timadontho ta udzu ndi veggie tivike kuti tigwire ntchito yowonjezera. Zomera zimakhala zochepa koma zimakhala ndi mchere wambiri, kuphatikizapo mavitamini ndi mchere. Zambiri za kudya kalori zimabwera kuchokera kuzipunikizi ziwiri-zapadera zomwe zimagulidwa ndi sitolo zomwe zili pafupi ndi masitolo 150, koma izi zowonjezera zowonjezera zimabwera ndi makilogalamu osachepera 200.
Pangani zakudyazi mwachangu mwa kupanga imodzi ya ma dizilo ya kuchepetsa cholesterol.
12 - Saladi yaing'ono
Saladi yozizira yofiira ikhoza kukuthandizani inu mpaka nthawi ya chakudya chamadzulo. Sungani chidebe chimodzi ndi kusakaniza kwanu komwe mumakonda, saladi zouma, zipatso zoumba, ndi mtedza. Kenaka tengani chophimba china chaching'ono ndi chovala cha saladi kapena vinaigrette. Musati muwonjezerere kuvala mpaka mutakonzekera saladi yanu-mwanjira yomwe masambawo sangawonongeke. Saladi yaing'ono yam'munda imakhala yochepa ndipo imakhala ndi mavitamini, minerals, ndi fiber zambiri.
Kuvala kungaphatikizepo makilogalamu okwana 200 pa supuni ziwiri zotumikira, koma mukhoza kusungira bwino ndi kuunika ponyamula mankhwala enaake kapena mandimu kuti mupanikize saladi yanu nthawi yowonjezera.
13 - Mzere Wotsatsa
Kusakanikirana ndi mpikisano ndizophatikizapo mtedza ndi zipatso zouma komanso mwinamwake zakudya zinazake kapena granola. Mungapeze mitundu yonse ya mitundu yachilendo ku golosale iliyonse, kapena mukhoza kuigwiritsa ntchito kunyumba . Kusakanikirana kwa mpikisano ndi chimodzi mwa zinthu zopsekera zokhazokha zomwe mungathe kuti muzisungirako masiku ochepa, kotero ndizosangalatsa ngati mulibe firiji.
Kusakanikirana kwa mpikisano kungakhale kambirimbiri (onani malemba), kotero ngati vutoli ndilo vuto, ndikupatsanitsa kugawa ndi kuika njira yanu kusakaniza mbali zina, kotero kuti simukuyesedwa kuti mubisale thumba lonselo.
14 - Mwamsanga Oatmeal ndi Zokolola
Oatmeal amapanga chakudya cham'mawa chamakono, ndipo palibe chifukwa chomwe sichikhoza kugwira ntchito ngati chotupitsa chabwino. Ngakhale kuti simukuphika mchere wothira oats mu chipinda chopumako, mungagwiritse ntchito microwave ndi oats mwamsanga kuphika kapena kusunga mapaketi oats oats mumatolo anu. Onetsani zoumba zoumba, zitsulo, ndi chitsulo.
Sankhani oatmeal mwamsanga chifukwa mitundu yambiri imanyamula shuga, ndipo simukusowa kwambiri.
15 - Cup of Soup
Chikho cha msuzi chingakhale chotentha komanso chotonthoza pa tsiku lozizira. Msuzi wophika ungapange chakudya chokwanira kwambiri tsiku lotsatira, kapena mungagule masitomu osakaniza osakaniza. Msuzi wa masamba ndi wangwiro chifukwa uli ndi zakudya zambiri (komanso amakonda kwambiri), koma ndondomeko yanga ya nkhuku yomwe ndimakonda, yokhala ndi kaloti, udzu winawake, ndi anyezi.
Kalori amawerengera mosiyana kwambiri kotero yang'anani mwatsatanetsatane malemba a chidziwitso cha zakudya. Komanso, onani kuti mitundu yambiri yamalonda imakhalanso ndi mafuta ndi sodium.
16 - Guacamole pa Celery Sticks
Mutha kugwiritsidwa ntchito potumikira guacamole ndi chipolopolo cha tortilla, koma mukhoza kusiya mafuta ambiri ndi mafuta owonjezeka pofalitsa guacamole pa timitengo ta chisitere. Guacamole imapangidwa ndi mapuloteni, choncho ndi okwera mafuta ndi zakudya zokwanira. Chikho cha theka chiri ndi makilogalamu pafupifupi 180.
Simukukonda celery? Sungani guacamole yanu ndi zipsu za tortilla zokaphika kapena zidutswa zonse za tirigu.
Chitsime:
Dipatimenti ya Ulimi ya United States ya Research Research, National Nutrient Database ya Standard Reference Release 28. http://ndb.nal.usda.gov/ndb/search.