1 - Zomwe Mungadye Kuti Mutha Kutaya Kunenepa
Kodi mukudziwa zomwe mungadye kuti muchepe? Mungathe kumasulidwa podziwa kuti simukuyenera kugwiritsa ntchito ndalama zambiri kapena kupita kumalo osungirako zakudya ogula zakudya kuti mudzaze friji yanu pamene mukuyesera kuchepa. Ndipotu, malonda ambiri pa zabwino kwambiri zolemetsa zakudya mndandanda ndi zinthu zomwe mungathe kuzipeza mu sitolo iliyonse. Smart dieters amadya zakudya zotsika mtengo ndi zosavuta ndi zochepa mofulumira.
Zakudya zabwino kwambiri zowononga zimakhala zochepa kwambiri mu mafuta ndi ma calories , zodzala ndi zakudya zambiri komanso zosavuta kukonzekera. Mungapeze zakudya monga izi mu gawo lililonse la golosale ndipo nthawi zina ngakhale mumaloti ovuta. Zakudya izi sizidzasokoneza bajeti yanu, koma zingathe kusokoneza kudya ndi kukuthandizani kulemera.
2 - Radishes
Radishes ndi ophwanyika, odzaza ndi zowonjezera komanso zopatsa mphamvu kwambiri. Ndipotu, radish yaikulu iliyonse imapereka kalogalamu imodzi yokha, ndikuyiika pamwamba pa zabwino kwambiri zolemetsa zakudya. Veggie yofiira imakhalanso yosavuta kusunga mu firiji ndi yosavuta kunyamula pamene mukusowa chotukuka pamtunda.
Osatsimikiza chochita ndi radishes? Ngati simukufuna kudya radishes okha, kuwadula ndi kuwawonjezera pa saladi yanu kuti muwapatse zonunkhira popaka. Kapena bwanji za Radishi zokoma ndi Zowona za saladi? Mukhozanso kuphika radishes ndikudya monga chakudya chamtundu.
3 - Cheese Minis
Chimodzi mwa zinthu zovuta kwambiri zokhudzana ndi kudya ndikusiya zakudya zabwino kwambiri zomwe mumakonda. Ambiri dieters amasowa tchizi kwambiri. Koma simukuyenera kusiya tchizi kwathunthu pamene mukuyesera kuchepa. Muyenera kudya pang'ono.
Ndi chifukwa chake a Jarlsberg Minis ndi abwino. Zokometsera zokongolazi ndizosavuta kunyamula ndi iwe ndipo chifukwa cha mini iliyonse pamtundu uliwonse umapangidwa mosavuta kulamulira kukula kwa gawo. Utumiki uliwonse uli ndi ma calories 70 okha. Mukufuna kuchepetsa makilogalamu anu kwambiri? Jarlsberg Lite Ministry yatsopanoyi ndi 50 calories, 2.5 magalamu a mafuta ndi ma gramu asanu a mapuloteni.
4 - Zipatso za mphesa
Kumbukirani kuti mphesa zimadya? Chabwino, sindikanati ndikulimbikitseni pulogalamuyi, koma ndikupangira kuti ndikuwonjezera mphesa ku mndandandanda wa zolemetsa zolemera. Mtengo wa mpesa (umene umatumikira mwachifundo) umapatsa makilogalamu 52 okha ndipo uli ndi zakudya monga ma vitamini A, C, ndi B6.
Ngati simukukonda zipatso zokhala ndi zipatso zokha, zindikirani ku saladi ya zipatso. Zipatso zina zikhoza kukhala zapamwamba kwambiri mu makilogalamu. Ngati muwonjezerapo zipatso za tangy citrus ku saladi ndi nthochi ndi zipatso, mumapeza chakudya chochuluka cha zopatsa mphamvu.
5 - Letesi lachisawawa
Letesi ya iceberg si yoziziritsa . Koma ndithudi ndi chimodzi mwa zabwino kwambiri zowonongeka zakudya. Chifukwa chiyani? Letesi ya iceberg ili ndi makilogalamu 7 okha pa chikho. Kotero inu mukhoza kuwonjezera chakudya chanu ndikumverera ngati mukudya zambiri popanda kuwonjezera zakudya. Mukhoza kuwirikiza kukula kwa saladi yanu, mutulutse ma tacos anu ndi kuwonjezera inchi kwa msinkhu wanu wamakono oposa 10 calories.
Letesi ya iceberg imaphatikizapo kuwonjezera chakudya ndi mtundu wa zakudya zanu ndipo veggie yotsika mtengo, yosavuta kupeza imadzaza ndi madzi - kotero imadzipiritsanso!
6 - Ng'ombe ya Jerky
Ngati muli odwala nthawi zonse, mwinamwake mumatha kusungira sitima kamodzi kapena kawiri, mukuyang'ana chinthu chamoyo choyenera. Izi ndizovuta kwambiri chifukwa palibe nthawi zonse zakudya zosakondera m'masitolo amenewa - kupatulapo nyama yoweta.
"Zakudya zopanda pake" izi ndi zabwino kwambiri pa zakudya zanu. Sikofunika kwambiri kuperewera chakudya chifukwa zambiri zamakono zili pamwamba kwambiri mu sodium. Koma mankhwala abwino kwambiri amakhala ochepa kwambiri mu mapuloteni. Ng'ombe yamtundu wa chilengedwe, mwachitsanzo, ili ndi makilogalamu 70 okha ndi mapiritsi 13 a puloteni iliyonse.
7 - Asia Yogurt
Ndine wotsimikiza kuti mwawonapo ma dieters ochenjera amatsitsa yog yogurt pa nthawi ya chakudya. Ndipo palibe cholakwika ndi mankhwala apamwamba kwambiri, othandizira. Koma yogurt ya ku Asia ndi njira ina yabwino ngati mukuyesera kupeza mapuloteni kuchokera ku mkaka.
Mtengo umodzi wa Tarte Asia Yogurt ndi ma ounces 6, ochepa kwambiri kuposa makapu otchuka a Greek yogurt. Chikho chilichonse chimapatsa makilogalamu 12 a mapuloteni ndi makilogalamu 110 okha - osakwana yogurt ya Greek. Kuwerengeka kwa shuga ndikumachepetsanso. Yagurt ya ku Asia ili ndi magalamu 13 a shuga, otsika kuposa shuga wambiri za yogurts.
8 - Sowani Mix
Zilibe kanthu kuti ndi zakudya ziti zomwe mumakonda kudya, kusakaniza kusakaniza nthawi zonse ku malo anu ogula zakudya pamene mukugula zakudya zabwino kwambiri. Chifukwa chiyani? Imeneyi ndi njira yosavuta yowonjezerapo, yowonjezera, zakudya zathanzi, komanso kukoma kokometsera chakudya. Chotsani ma burgers anu nawo, kuwonjezera pa tacos kapena kumanga saladi yonse pamasakani osavuta kugwiritsa ntchito.
Pali mitundu yambiri yamagazi osakaniza kuti musankhe, koma ndimakonda broccoli slaw ikuphatikizapo monga kaloti. Mukhozanso kupeza nsomba zomwe zikuphatikizapo kabichi. Yang'anani gawo la zokolola za msika wanu kuti muwone zomwe zili pafupi ndi inu.
9 - Kolifulawa
Ngati mukusowa chakudya chokoma chomwe chili chosavuta, chosavuta kupeza komanso chopambana, musayang'ane kolifulawa. Kugwiritsa ntchito masamba obiriwirawa kumapereka makilogalamu 25 okha a 2.5 magalamu a fiber ndi 2 magalamu a mapuloteni.
Chifukwa kolifulawa yawonjezeka pa kutchuka, mumapeza mapulogalamu ambiri pa intaneti njira zatsopano komanso zosangalatsa zogwiritsira ntchito masamba. Ndifebe zosavuta kuti tizidyera yaiwisi, komabe mukhoza kupatsanso kolifulawa mofanana ndi momwe mungapangire mbatata. Anthu ena amachita ngakhale kupanga pizza ndi kolifulawa.
10 - Nkhumba za nkhuku
Nkhumba za nkhuku, zomwe zimatchedwanso nyemba za garbanzo, ndizoyenera kukhala ndi chinthu mu dieter's diary. Chikho cha hafu cha nyemba zoyera mtima chimapereka pafupifupi makilogalamu 130, pafupifupi magalamu 6 a fiber ndi magalamu 7 a mapuloteni.
Ngati mumakonda kukoma kwa mtedza wa nandolo, mungathe kudya iwo okha, koma nthawi zambiri ndimawagwiritsa ntchito kupanga calmus yochepa (popanda tahini). Mukhozanso kuwonjezera nyemba za garbanzo ku supu ndi saladi kapena kupanga ophika nsomba ngati zakudya zopatsa thanzi zomwe inu ndi ana anu mumakonda.
11 - Msuzi wa nkhuku
Palibe chimene chimaphatikizapo makilogalamu ku chakudya chanu mofulumira kuposa mafuta ophika. Ngakhalenso mafuta a azitona omwe ali ndi thanzi labwino kwambiri ali ndi makilogalamu 120 pa supuni . Zingakhale zabwino ngati sitigwiritsa ntchito mafuta nthawi zonse tikamadya nyama kapena nyama, koma izi sizigwira bwino ntchito nthawi zonse.
Mu maphikidwe ena, mukhoza kuphika ndi nkhuku m'malo mwa mafuta . Mudzapeza zida zing'onozing'ono m'magolosi anu a masitolo ndipo ndikusunga limodzi la mabokosi amodzi omwe amatsitsikapo nthawi zonse. Ndi supuni kapena ziwiri zokha, ndi zophweka kuphika anyezi, adyo, ndi zina zina ndipo mumapanga zakudya zopitirira 5 pa chakudya.
12 - Nkhaka
Kodi mumadya chiyani pamene mukuyesera kuchepa thupi ndipo mukulakalaka sangweji? Ena dieters amagwiritsira ntchito nkhaka kuti adye mkate. Chinyengo chimenechi chitha kusunga makilogalamu 200-300 pamene mukupanga sangweji.
Ngati simukukonda pepala la nkhaka (ena amati limakonda zokwawa), mukhoza kuchepetsa nkhaka zanu musanamange sangweji. Kenaka lidule ilo ndi theka la kutalika ndipo tipezani mbewu ndi supuni kotero kuti theka la nkhaka ili ndi bwato. Pambuyo pake, lembani pakati ndi nyama yowonda ngati Turkey, onjezerani phwetekere ndi tsabola ndipo muli ndi sandwich yotsitsimula popanda mkate wamchere wambiri!
13 - Chotupa cha Nut (mu mapaketi)
Akatswiri ambiri odyetsa zakudya amakuuzani kuti peanut batala ndi imodzi mwa zakudya zabwino kwambiri zomwe zimachititsa kuti thupi likhale lolemera . Zowona kuti pafupifupi nutters onse amadzaza ndi mafuta abwino. Vuto ndi batala wa mandimu ndiloti liri ndi makilogalamu ndipo ndi kovuta kudya kamodzi kokha .
Ngati mwamtheradi muyenera kusunga mafuta okoma mu zakudya zanu pamene mukuyesera kuchepa, mugule mu mapepala awa omwe amathandiza. Kenaka muponyeni m'bokosi lanu la chakudya cham'mawa, chikwama chanu kapena thumba lanu ndi timitengo tina tating'onoting'ono ta mapuloteni ndi zakudya zowonjezera.
14 - Zakale Zakale Zogwiritsa Ntchito Oatmeal
Kodi mumadya oatmeal kwa kadzutsa? Ngati mutero, ndizo zabwino. Koma mafuta ena oatmeal ndi abwino kuposa ena. Ngati mumagula mapaketi omwe sagwira ntchito omwe amabwera mu zokometsera ngati mazira a mapulo kapena apulo sinamoni, ndiye kuti mukhoza kuganiza mobwerezabwereza. Mapaketi amenewa nthawi zambiri amanyamula shuga.
Mmalo mwake, yang'anani pansipa mapaketi apamwamba mu golosale ndipo nthawi zambiri mumapeza oatti akale omwe anagudubuzika pansi pa maalumali. Fufuzani kabotolo - kamodzi komwe agogo anu ankakonda kugula. Oats awa ali abwino, osavuta kusunga, otchipa ndipo utumiki uliwonse wamtima umapatsa makilogalamu 150.
15 - Ng'ombe Yamchere
Mungaganize kuti dieters omwe amadya ng'ombe yowotchera amayenera kulephera. Ndipo iwe ukhoza kukhala wolondola. Koma ndizotheka kudya ng'ombe ndikupitirizabe kulemera . Muyenera kusankha nyama yanu mosamala.
Mukapeza chilakolako cha nyama yofiira, mutha kugula nyama yopanda mphamvu ngati fayilo mignon. Koma steaks monga choncho nthawi zambiri ndi okwera mtengo. Mmalo mwake, pitani ku tsamba lanu lachitsulo ndikupukuta pang'ono. Mukhoza kukhutiritsa chilakolako cha nyama yofiira ndi 2-ounce yomwe imakhala ndi ma calories 80 okha. Mukhoza kugwiritsa ntchito ng'ombe yophika mu nkhaka ya nkhaka kuti muchotse zakudya zamtundu wa mkate.
16 - Popcorn ya Sukulu Yakale
Anthu ambiri odziwa bwino dieters amadya phokoso ndipo amalephera kulemera. Koma mitundu yambiri yam'mbuyoyi imapereka zakudya zambiri kuposa momwe mukufunikira. Ngakhale makina omwe amalengeza kuti "alibe mlandu" akhoza kukhala oposa makilogalamu. Mipikisano Yowonongeka Yoyendetsedwa ndi Wowonongeka ya Trader Joe ili ndi makilogalamu 110 pa kutumikira.
Tsono bwanji osagula makombero a sukulu akale ndi mpweya wodzitulutsa nokha? Njira yodzipangira iwe idzapulumutsa ndalama ndi makilogalamu kuti zikuthandizeni kuchepetsa kulemera mwamsanga. Mbewu imodzi yokhala ndi mpweya wokhala ndi mpweya imapereka makilogalamu 90 okha.
17 - Yasso
Dessert imakhala yopanda malire ngati mukuyesera kuchepetsa thupi. Kulondola? Cholakwika! Pali magalasi ochepa pa msika omwe amapereka makilogalamu osachepera 200 pa kutumikira. Koma palinso zina zomwe zimaperekanso mapuloteni. Chimodzi mwa izi ndi chopangidwa ndi Yasso. Mchere wa Salt Sea Caramel ndi wokoma kwambiri komanso wokoma ndipo phala lililonse liri ndi makilogalamu 100 ndi magalamu asanu a mapuloteni. Simungapeze mabotolo a Yasso mumsika wanu wamtunduwu, pali zina zomwe zimapanga gawo lolamulidwa ndi chisanu. Onetsetsani kuti muyang'ane chiwerengero cha kalori musanagule.
18 - Shrimp
Muli olemera kwambiri, choncho mumamanga chakudya chozungulira puloteni . Koma tsopano mukudwala chifuwa cha nkhuku ndipo mulibe nthawi yophika nsomba zatsopano. Ndiye inu mumachita chiani? Ngati muli ndi thumba la shrimp yofiira mufiriji, vuto lanu lidzathetsedwa!
Nsomba imodzi yokhala ndi shrimp imapereka ma gramu 17 a mapuloteni ndi makilogalamu 77 okha. Thaw the shrimp pansi pa madzi ozizira ndi kuwaponya pa saladi, kapena kuwasakaniza pakati pa mazira pang'ono ndi kuwaphika pa grill kuti adye chakudya chamtima, chodyera zakudya.
19 - Mazira
Mazira amalowa mkati ndi kunja kwa chisamaliro, koma nthawi zonse ali mndandanda wanga wa zakudya zabwino zowononga. Mazira amagawanika bwino, amatha kusintha, amadya chakudya chilichonse, ndipo amadzaza ndi zakudya.
Dzira limodzi lopweteka liri ndi makilogalamu 72 okha ndi opitirira 6 magalamu a mapuloteni. Pali mafuta ena mazira, koma n'zosavuta kuchotsa yolk ndi kudya zoyera ngati mafuta anu akumwa kwambiri pa tsiku lapadera. Mazira odulidwa amakhala abwino mu saladi komanso mazira onse kapena mazira azungu ndi zabwino kwambiri zakusamba.
20 - Cake cha Angelo Chakudya
Ndiye kodi dieter ikuchita chiyani pa nthawi yapadera pamene keke ikuyembekezera? Palibenso mikate yambiri yomwe idzagwiritsidwe ntchito pokonza zolemera - kupatula chakudya cha mngelo.
Kakudya kamodzi kamodzi kodyera angelo kamapatsa makilogalamu 140 okha. Ndiye kodi izo zikufanana bwanji ndi chidutswa cha keke ya chokoleti? Cake chokoleti chokhacho chimapereka makilogalamu ambirimbiri!
Ngati mutadya mkate wa Angelo pamwambo wanu wapadera, pamwamba pake ndi zipatso zatsopano ndi zakudya zing'onozing'ono (supuni 2) ya kirimu yakukwapula kuti muwerenge chiwerengero chonse pansi pa makilogalamu 200.