1 - Broccoli Cole Slaw
Ngati simukudziŵa bwino broccoli slaw, izi ndizo zotsatirazi: Ndizophatikizapo broccoli zowonongeka, kaloti, ndi kabichi, ndipo zimakhala zogwiritsira ntchito ngati zathanzi! Mukamawotcha mpaka mwapang'onopang'ono, zimapangitsa kusintha kwamasamba kumadontho. Mukakokedwa ndi kuvala saladi, zimapanga mbale yamuyendo ndi mbale yokwanira. Imeneyi ndi njira yosavuta yowonjezera nyama . Pezani izo mu gawo la zokolola-izo zimabwera mu matumba komanso mabotolo a pulasitiki.
Chikho chimodzi: 25 makilogalamu, mafuta a 0g, 25mg sodium, 5g carb, 3g fiber, 2g shuga, 2g mapuloteni
2 - Zakudya Zowonjezera Kapena Zowonda
Nyama yamtundu ndi yamakono m'mabanja ambiri, koma mitundu yolakwika ikhoza kukhala yonyansa. Ponena za ng'ombe yamphongo, yang'anani omwe adatchulidwa kwambiri, ndi mafuta 4% kapena osachepera. Angathenso kulembedwa ngati 96% wotsamira. Pofika ku Turkey, pitani mitundu yowonda, ndi mafuta 7% kapena osachepera (93% wotsamira). Ngakhale kuti Turkey yowonjezereka imakhalapo, imakhala youma kwambiri, chifukwa chake ndimalimbikitsa mtundu wathanzi.
4 oz. ng'ombe yamphongo yowonjezera: 145 calories, mafuta 5g, sodium 71mg, 0g carb, 0g fiber, 0g shuga, mapuloteni 23.5g
4 oz. nthaka yofiira yamtunda: ma calories 160, mafuta okwana 7.5g, 92mg sodium, 0g carb, 0g fiber, 0g shuga, mapuloteni 22.5g
3 - Wokonzeka-Kudya masamba ndi Zipatso
Tonsefe tiri ndi nthawi zomwe tikufuna kuti tisaganizire, ndipo zimakhala zosavuta kuti tipeze chilichonse chomwe chilipo.
Popeza kuti zamasamba zamasamba ndi zipatso zokonzeka kudya zimakhala zabwino kwa nthawi izi, komanso zakudya zina zopatsa thanzi mwina simukudya . Ngati zosangalatsa zili zofunika kwambiri, yerekezani zitsamba ndi zipatso zomwe zakhala zikuchepetsedwa kale. Ngati bajeti ndi yofunika kwambiri, yerekezani zokolola zathunthu, koma tengerani nthawi yambiri kumapeto kwa sabata ndikukonzekera.
Ena mwa okondedwa anga? Mitengo ya Jicama, mapepala a tsabola wofiira, maapulo a Fuji, ndi mango chunks.
4 - Chida Chosabala Mafuta Achi Greek Yogurt
Yankhulani za kupeza kowonjezera mapuloteni! Chodabwitsa kwambiri ndicho kusintha kwake. Ndimasinthasintha kwambiri pa kirimu wowawasa, wokhala ngati maziko a zokongoletsera zokoma (kuyesayesa mu kapangidwe kakang'ono ka zisakasa), ndipo zimakhala zabwino kwambiri monga chodyeramo chokoma chotengera chakumwa.
Ngati mukuganiza kuti ndizowawa kwambiri, ingoyambani muzakonda zanu osati calorie sweetener kapena zonunkhira ndi salsa kapena zipatso. Komabe simungathe kuyambiranso kuyamwa? Pitani paziganizo zosangalatsa, zomwe ndi zokoma.
Dziwani kuti mkaka wonse ndi 2% yogagurt ya Girisi amawoneka mofanana kwambiri ndi mtundu wa 0% wopanda mafuta. Werengani malemba mosamala!
6 oz: 100 calories, mafuta 0g, 70mg sodium, 7g carb, 0g fiber, 7g shuga, mapuloteni 17.5g
5 - Nyumba Zakudya Tofu Shirataki Zodzoladzola Zakudyazi
Pasitala okonda, mvetserani! Pa makilogalamu 10 okha pa kutumikira (makilogalamu 20 pa thumba), Zakudyazi izi ndi kusintha kwa moyo. Gwiritsani ntchito kupanga fettuccine feteleza Alfredo, pesto pasta, ndi zina. Zotsatira zabwino, zitsani ndikutsuka 'em. Osakaniza, ndi kuphika mu skillet kuti muchotse chinyezi chokwanira momwe mungathere (kuyanika bwino ndikofunika).
4 oz. (1/2 thumba): 10 calories, mafuta a 0,5g, 15mg sodium, 3g carbs, 2g fiber, 0g shuga, <1g mapuloteni
6 - Msuzi wachitsulo Chowala
Zakudya zowonjezera mapuloteni ndizothandiza kwambiri kuti kusunga kwanu kukhale kosakwanira pakati pa chakudya, ndipo timitengo ta tchizi tawotchedwa gawo ndi njira yopambana yopewera. Gulu limodzi ndi zina zomwe zakonzeka-kudya zimabweretsa chakudya chokwanira kwambiri. Mukupeza mapuloteni awiri ndi mapiritsi!
Ndipo apa pali chidziwitso chaching'ono chachitsulo tchizi: Tambani ndodo muzakudya zopangira zakudya kapena blender ndipo muli ndi gawo labwino la tchizi lodulidwa / chodulidwa kuti mupange pizza, zikopa za mbatata, kapena malo onse omwe mukufuna kutsekemera. . Palibe blender? Palibe vuto! Ingokanizani tchizi tchizi, ndipo musakane.
1 ndodo: calories 60, mafuta olemera 2.5g, sodium 190mg, 1g carbs, 0g fiber, 0g shuga, 7g mapuloteni
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!