Mpweya wokwana 45 magalamu a Zakudya Zamadzimadzi kwa Tsiku Lonse
Kukhala ndi chitsogozo chaching'ono ndibwino pamene mutangoyamba kudya zakudya zochepa. M'malo molimbana ndi malingaliro, ndiko kusunthira bwino kuti mufufuze menyu ochepa kwambiri pamene mudakali chakudya chatsopano chifukwa ntchito yonse ikuchitirani.
Mwachitsanzo, mapu otsikawa amayamba ndi chakudya cham'mawa ndipo amamaliza ndi kabichi yosayidwa. Imeneyi ndi mndandanda wabwino wa zakudya zambiri zotsika kwambiri (kupatulapo gawo lochepa-low-carb phase).
Lili ndi magalamu 45 a makapu ndi makilogalamu 27 a fiber ndipo imaphatikizapo kadzutsa, chamasana, ndikudya chakudya chamadzulo.
Chakumwa
Tidzakhala tcheru ndi chakudya chabwino, cham'mawa cham'mawa burrito ndi mbali ya vwende. Onetsetsani kuti muyang'ane zotsika za carb, zomwe ndi zabwino kuti mukhale nazo nthawi zonse . Izi zimasiyana mosiyana ndi ma carb, koma mankhwala otchuka amapezeka ndipo awa akhoza kukhala pafupi makilogalamu asanu a mavitamini ndi magalamu asanu ndi awiri.
- Chakudya cham'mawa Burrito: mazira awiri akuwombera mu supuni 2 za mafuta kapena mafuta, mafuta okwanira 1, 1 carb tortilla
- Wedal Cantaloupe : 1/8 wa vwende yamkati
Chakudya
Chakudya chamadzulo lero chidzakhala chabwino komanso chophweka ndi zakudya zochepa zomwe zimaphatikizapo bwino kuposa saladi yabwino. Mwa kuwonjezera nkhuku yaying'ono, mumaphatikizapo kuchulukitsa kuti mukhale ndi inu. Komanso, onetsetsani kuti mwasankha mwanzeru pa kuvala chifukwa ena ali ndi shuga kwa iwo.
- Saladi yaikulu, mwachitsanzo, makapu 6 odulidwa ndi romaine letesi, 1/3 chikho yaiwisi bowa, 1/2 chikho chofiira tsabola wofiira , 1/4 chikho chopangidwa ndi karoti, ndi 1/4 chikho chodulidwa broccoli
- 4 ouniki yophika nkhuku
- Supuni 2 tiyi yopanda shuga ku Italy
Zosakaniza
Palibe chifukwa chosewera zakudya zopsereza, mumangofuna kutsimikiza kuti ali ndi zakudya zabwino. Ngati simungapeze mapeyala osungunuka opanda shuga, yang'anani zipatso zatsopano kapena muzimutsuka mapeyala omwe ali zamzitini m'madzi bwino kwambiri.
- 1/2 kapu kanyumba tchizi
- 1/2 chikho cha mapeyala osungira shuga, monga "Carb Clever"
Chakudya chamadzulo
Kudya, timakhala ndi lingaliro labwino la chakudya. Kabichi yosayidwa ndi yophweka komanso mumakhala mafuta ochepa omwe mumasankha. Ndi zokoma ndi zina zatsopano kuti muyese kuti musatope .
- Kabichi yosasaka
- Mwachidziwitso: mchere wotsika wa carb ngati muli ndi carbs amene munasiya. Ena, monga carb brownies , ndi galimoto imodzi yokha.
Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi
Chidziwitso Chokhudza Menyuyi
Ma calories akhoza kukhala osiyana ndi kuwonjezera ndi kuchotsa mapuloteni ndi mafuta. Mwachitsanzo, ngati mukumva njala, yonjezerani ma calories kapena, ngati zakudya zanu zimakhala zosiyana ndi izi, kusintha zakudya za zakudya zamagulu .