Nthawi zina njala imapha usiku. Muli pakati pa Netflix, ndipo mimba yanu imayamba kugwedezeka. Koma pamene yayandikira kwambiri kuti ayatse kunja, muyenera kusankha zosakaniza zanu mwanzeru. Simukufuna kudya chinachake cholemetsa chimene chingakulepheretseni usiku pamene thupi lanu likuyesera kukumba. Pewani zakudya zowonongeka, zakudya zopatsa tulo, zodzala ndi zakudya zomwe zingakhutiritse.
Nazi zotsatira zisanu ndi chimodzi zabwino zomwe mungachite.
Tchizi Chochepetsedwa
Nenani tchizi! Izi zimakhala ndi mapuloteni ndi mafuta, kotero zimasiya njala m'mayendedwe ake. Ingokanikirana ndi mitundu yowala, makamaka gawo lolamulidwa, kuti mupewe kudula.
Gwirani ntchito ya Sargento's Snack Bites chowotcha chachitsulo (Chipotle BBQ Cheddar ndi yabwino), chingwe chaching'ono chachitsulo tchizi, chidutswa cha mafuta ochepetsedwa a cheddar, kapena Mini Babybel Light. Bonasi: Sera yofiira ya Babybel idzagwira manja anu (kukupangitsani kuti musapitirize kudya) mukamaliza ndi tchizi.
Nonfat Greek Yogurt
Mtundu wokongola ndi chotola changa chapamwamba kuti ndiwononge njala yamadzulo. Zimanyamula mapuloteni ndi ma calories ochepa Pewani mitundu yosangalatsa, yomwe nthawi zambiri imakhala yapamwamba kwambiri komanso yosakaniza shuga.
Ngati ndizovuta kwambiri, zitsitsimutseni zowonjezera zokhala ndi calorie komanso zowonjezera vanila. Gwiritsani ntchito zitsulo zomwe zimagawidwa kale, chifukwa zimapanga nthawi yowonjezera.
Mukhozanso kuuponya ndi zipatso ndi mtedza kuti musadye chakudya cham'mawa .
Turkey-Kuphulika kwa Pickle
Mwinamwake mwamvapo kuti Turkey imakupangitsani kugona, choncho n'zomveka kuti ndi bwino kuyambira. Palibe kusowa kwa sandwich full! Lembani magawo a nkhuku kuzungulira mapiko kapena nkhaka za nkhaka kuti zikhale zosakanizika pang'ono.
Dunk mu sinapi yowonjezera kukoma. Ndi imodzi mwa zopangira zosakaniza mwanzeru mwina simukudya .
Chikapu
Mitedza yaing'onoyi imapatsa mapuloteni komanso zakudya zina zofunika kwambiri. Gwiritsani chitha, kukhetsa ndi kutsuka, ndikusangalala ndi kapu 1/2 yomwe imagwiritsidwa ntchito pa makilogalamu okwana 110 okha. Ngakhalenso bwino: Zosakaniza zokometsera za chickpea zikufala kwambiri. Yesani mitunduyi ndi Biena, kapena pangani nokha ndi njira yanga yosavuta.
Nkhuku Zophika Zophika
1 / 4th of recipe (pafupifupi 1/4 chikho): 92 calories, mafuta olemera 1.5g (0g anakhala mafuta), 337mg sodium, 15.5g carbs, 4.5g fiber, sugar 1g, 5g mapuloteni
- Chotsani uvuni ku 400F. Pukuta pepala lophika ndi kupopera osataya.
- Sakanizani ndi kutsuka mafuta okwanira 15 a nyemba / garbanzo nyemba. Zomwe zimakhala bwino. Tulutsani zikopa zilizonse zomwe zinachotsedwa pamene mukupukuta.
- Ikani nyemba pa pepala lophika. Kuphika kwa mphindi 15.
- Sakanizani nyemba pa pepala, kaya ndi spatula kapena mwakumangirira mosamala pepala (pogwiritsa ntchito uvuni mitt). Kuphika mpaka kufiira, mphindi 15 mpaka 25.
- Tumizani nyemba ku mbale yamkati. Dulani ndi 1/4 tsp. mafuta osapitirira mafuta, ndi kuwaza ndi supuni ya tiyi ya mchere. Ngati mukufuna, yikani ufa wa chili, ufa wa adyo, ndi / kapena anyezi a ufa. Lembani kuti muvale.
- Lolani chisangalalo chophikira chophimba, kapena kusangalala!
Apple + Bokosi la Nkhumba
Ndi chakudya chophweka chophwekachi, fiber ya filling ya apulo, ndi gulu la mafuta la PB labwino kuti muchepetse njala yanu.
Khalani ndi supuni imodzi ya supuni ya batala kuti musamapweteke kwambiri. Ndipo apa pali zosangalatsa zokometsetsa: Maapulo anga okometsetsa kwambiri kwambiri .
Msuzi-Based Based
Chikho chofewa cha msuzi chilimbikitseni, ndipo ndibwino kukupangitsani kuti mukhale osakayika musanayambe kukumana ndi udzu.
Zosavuta ndi zabwino: msuzi, mapuloteni, ndi veggies. Posachedwapa, ndimagwiritsidwa ntchito pamasamba ndi Boulder Organic! ndi Chitsime cha Campbell Inde! mzere.
PSA
Idyani ngati muli ndi njala, yesetsani kugona pa ola lokwanira, ndipo yesani maola 7 kapena 8 ogona usiku uliwonse. Tonsefe timafuna kugona kuti tigwire bwino, makamaka ngati kutaya thupi ndi nkhawa. Kugona ndi chigawo chofunikira cha dongosolo lililonse lolemera !
Komanso, muzipatsa mafuta abwino, mapuloteni, ndi carbs pa chakudya chanu cha tsiku ndi tsiku ndipo simungakhale ndi zolakalaka zausiku. (Zakudya zokoma zimenezi ndizokulu kwambiri patsiku!)
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!