1 - Greek yogurt
Zingakhale zovuta kupeza chakudya chabwino choyambirira. Mukufuna chinachake chomwe chidzakupweteketseni ntchito yanu, koma chifunikanso kukhala chokwanira kuti chisakulepheretseni. Chakudya chodyera bwino chimakhala chochepa kwambiri, ndipo chimakhala ndi ma carb, ndipo imakhala ndi mapuloteni. Komanso, ziyenera kukhala zokoma.
Mbalame yosavulaza Chigamu yogurt ndizopangira zakudya zopatsa thanzi: matani a mapuloteni (kawiri kuposa yogwiritsika kawirikawiri), kukhuta kwakukulu popanda kulemera, ndipo ndi kosavuta kudya patsiku. Pali mitundu yambiri yomwe imapanga magawo 100 a calorie. Ngati mupeza kukoma kwa yogagisi yachigiriki yochepa kwambiri, sakanizani mu paketi ya sweetener yachilengedwe yopanda calorie (monga Truvia), zina zotchedwa raspberries ndi blueberries, kapena zosungira shuga. Mafuta ena abwino omwe amathyola mapiritsi anu apamwamba, onjezerani maamondi angapo! Ngakhale
2 - Banana
Chakudya choyambirira chokonzekera mwakhama chimabwera kuchokera kwa Amayi Nature: nthochi. Nkhumba yaying'ono yomwe ili ndi mapaundi pafupifupi 100, 27g carbs, ndipo pafupifupi mafuta ayi. Ndiwo ma calories okha okwanira mimba yanu yanjala kwa nthawi yonse yopuma, ndi ma carbs okha kuti akulimbikitseni. Ndiponso, imabwera mu chidebe chake. Sungakhoze kumenya izo! (Ndipo ayi, nthochi sizingapangitse kulemera ).
3 - Chokoma chonyezimira smoothie
Smoothie ndithudi ikhoza kukhala yowonjezera zakudya zopatsa thanzi, koma muyenera kusamala kwambiri nawo-iwo akhoza kudzaza ndi njira zambiri zowonjezera zowonjezera. Mtengo wanu wabwino kwambiri ndi DIY wanu ochepa kalori smoothie . Gwiritsani mkaka wamchere wa vanilla wosakoma (kapena mkaka womwe mumakonda kwambiri), zipatso zosapsa zowonongeka, zopanda mafuta a kalori, mafuta osagwiritsa ntchito mafuta a yogiriki, ndi zina zosakaniza ma calorie. Cholinga cha makilogalamu 150 kapena osachepera ndi kupewa shuga wowonjezera. Mwanjira imeneyi, smoothie idzakulimbikitsani kuti muzichita masewera olimbitsa thupi popanda kutsogolera shuga patapita masana.
4 - Oatmeal
Oatmeal ndi yodzaza ndi carbs ndipo ndi yokhutiritsa. Ndi chisankho chabwino kwambiri ngati mukufuna kudya chakudya cham'mawa cham'mbuyo musanayambe masewera olimbitsa thupi. Njira yodziwira kuphika oatmeal ndiyo kupanga mbale ya " oatmeal " yomwe imakula . Imeneyi imagwiritsidwa ntchito ndi oat akale yophikidwa kawiri nthawi yaitali ndipo imakhala ndi madzi awiri. Chotsatira? Gawo lalikulu kwambiri! Dzipatseni nokha nthawi kuti muyike musanayambe kuyendetsa nsapato zanu.
5 - Zakudya Zofukiza Zakudya ndi Mapuloteni
Mukusowa chinachake chokhazikika, chosavuta, ndi zitsime? Zowonongeka ndi zanu. Koma osati mofulumira! Sikuti zonse zopsereza zakumwa zimapangidwa mofanana. Pofuna kuchita masewero olimbitsa thupi, mukufuna chipuloteni chokhala ndi makilogalamu osachepera 200 ndi mapuloteni okwanira. Ndipo samalani mafuta ndi shuga! Zina zowonongeka zimanyamula zida zodabwitsa m'madera amenewa.
6 - Apple Ndi Tchizi Chowala
Chimodzi mwa zokonda zanga zonse zomwe ndimakonda kwambiri ndi apulo Fuji ndi gudumu la Mini Babybel tchizi, ndipo zimangochitikadi kuti ndizomwe zimapangitsa kuti azichita masewera olimbitsa thupi. Maapulo ali ndi calories yokwanira ndi carbs kuti musunge mphamvu, ndipo Mini Babybel tchizi imaphatikizapo mapuloteni ndi zakudya zina. Zonsezi zimaphatikizapo chotupitsa chokhutiritsa ndi pansi pa calories 200. Zokoma!
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!