1 - Siphirani, musati muwathire
Ndi kosavuta kuti ugulire mafuta, ndipo supuni iliyonse imanyamula makilogalamu 120 ndi 14 magalamu a mafuta. Choncho, mmalo mwa mabotolo amtengo wapatali, tengani utsi wotsekemera. Kutsuka kwa mphindi imodzi kumakhala ndi ma calories 5 mpaka 10. Ngakhalenso ndi utsi wa 2-wachiwiri, mudzasunga makilogalamu zana! Palinso chitukuko chatsopano mu dziko lopopera: mafuta odzola ophwanyika! Ndizowonjezereka ndipo ili ndi kukoma kokwanira komwe kumagwira ntchito pafupifupi chirichonse.
2 - Mkate Switcheroo
Kawirikawiri kagawo kakang'ono kakang'ono kamasangweji kamakhala ndi makilogalamu pafupifupi 100 omwe ndi makilogalamu 200 pa sangweji pa mkate wokha. Ngati ndinu sandwich packer tsiku ndi tsiku, pali matani a mikate yowonjezera yomwe imatuluka pa makilogalamu zana limodzi, chirichonse chomwe chimachokera ku mkate wolowa wa calories wokwana ma calorie 100-high-fiber tortillas. Wokonda mkate wam'mawa kwambiri? Sankhani chimbudzi chachingelezi chachingelezi pa carby bagels. Kodi muli ndi bagel? Fufuzani mawotchi apansi!
3 - Chotsani Soda nthawi zonse
Pafupifupi hafu ya anthu onse a ku America ali ndi zakumwa zakumwa za soda malinga ndi kafukufuku wa 2014 Consumption Habits wopangidwa ndi Gallup. Chabwino, nthawi 12-oz. Chomera cha soda chili ndi makilogalamu pafupifupi 145. Mukhale ndi tsiku limodzi, ndipo izi ndi zopitirira 1,000 pa sabata! Ndani akusowa?
Lembani soda ndi kusinthanitsa mumadzi , soda yamchere ya soda (pali masewero achilengedwe pamasamufu), kapena tiyi ya iced yosagwedezeka. Njira yabwino ngakhale yodalirika? Kuwonjezera mandimu pang'ono kumadzi kapena tiyi kuti mukhale ndi mavitamini owonjezera komanso mavitamini C. Kuwonjezera bonasi: madzi amakuthandizani kumverera bwino , kotero mutadya pang'ono!
4 - Kusinthana kwa Mazira
Dzira limodzi lalikulu liri ndi makilogalamu okwana 72, komabe zoyera za dzira limenelo zimangowonjezera mapuloteni 17 omwe amaphatikizidwa ndi mapuloteni kwa nambala yonseyi. Ngati mukupanga omelette ya mazira 3, mudzasunga makilogalamu oposa 100 podutsa mazira oyera.
Mufunikira 3/4 chikho cha mazira oyera azungu kapena oyi lalikulu azungu kuti apange omelette wofanana, ndipo kumbukirani kuti ma brand monga Better'n'Eggs ndi Ogg Beaters amagulitsa azungu m'makotoni kuti zinthu zikhale zosavuta. Chotsani mavitamini anu mwachizolowezi: ndi nkhuku ndi mafuta ochepetsedwa. Mukhozanso kuphika mazira anu mu microwave .
5 - Pasani Mkaka
Ngati mukumwa mkaka wonse kapena 2 peresenti ya mkaka-kapena kutsanulira chikho pambewu yanu m'mawa-mudzasunga makilogalamu pafupifupi 100 pa chikho ngati mutasintha mkaka wosakoma. Pali zambiri zomwe mungachite kunja, koma ndimaikonda kwambiri ndi Blue Diamond ya Vanilla Almond Breeze. Ndi makapu 30 okha kapu. Zimagwirira ntchito pafupifupi kulikonse kumene mumagwiritsa ntchito mkaka kupatula pudding yomweyo (gwiritsani ntchito mkaka wosakaniza mkaka mmenemo).
6 - Fufuzani mu New Condiments
Mayonesi ndi sangweji yosakaniza, koma supuni imodzi yokha ya mayo imakhala pafupi makilogalamu 100 ndi 10 magalamu a mafuta. Lembani mayo ndi kusinthana mu mpiru, yomwe ili pafupi ndi kalori.
Izi zimapitanso kwa burgers ndi kwina kulikonse komwe mumapeza maubwenzi obisika a mayo. Ndipo ngati mumakonda kutsanulira saladi kuvala masamba anu onse, ganizirani kusintha kwa salsa. Kuvala zovala kumadabwitsa kwambiri khalori ndi mafuta, pamene salsa ndi ochepa kwambiri palimodzi ndi phokoso lalikulu.
Ndikutcha onse okonda kirimu! Sungani mafuta ndi kulimbikitsa mapuloteni anu pogwiritsa ntchito yogula mafuta opanda yogulu a Greek yogurt m'malo mwake. Ma supuni awiri a kirimu wowawasa ali ndi makilogalamu pafupifupi 60 ndi ma gramu 6 a mafuta, komabe kuchuluka kwa nonfat Greek yogurt kumakhala ndi kotala la magawo, kuphatikizapo magalamu atatu a mapuloteni.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamakono, ndi zina zambiri, lembani mzere kwaulere maimelo tsiku ndi tsiku pa njala-girl.com .