Kodi mumamva njala pamene mukuyesera kulemera? Ambiri a ife timachita. Koma odyera anzeru amadziwa kuti ngati mutapeza zitsulo zokwanira mu zakudya zanu njala imatha kuchoka. Ndipo odyetsa wathanzi amadziwanso kuti zakudya zakuthupi ndizomwe zimayambitsa matenda.
Koma dieters samalani. Zakudya zam'mwamba zam'mwamba zimakhala ndi mafuta ambiri komanso zimakhala ndi mafuta ambiri. Ngati mukufuna kuthetsa njala yanu ndi kuchepa thupi, gwiritsani ntchito mndandanda wa zakudya zakuthupi kuti mukhale wolemera kwambiri. Mudzawapeza onse m'sitolo yanu yapafupi ndipo ndizosavuta kunyamula nanu kuti mupange chakudya chokoma mwamsanga, pamene mukupita.
1 - Radishes
Radishes ndi bwenzi la dieter chifukwa ndi lophwanyika, lodzaza ndi zokoma komanso zotsika kwambiri. Veggie yopanda mafuta imakhalanso yosavuta kusunga firiji ndi yosavuta kunyamula pamene mukusowa chotukuka pamtunda.
Radishes sizomwe zimakhala ndizomera kwambiri, koma mumapeza ma gramu awiri a makilogalamu khumi ndi awiri (pafupifupi 9 radishes) omwe mumadya. Ngati simukufuna kudya radishes okha, kuwadula ndi kuwawonjezera pa saladi yanu kuti muwapatse zonunkhira popaka. Mukhozanso kuphika radishes ndikudya monga chakudya chamtundu.
2 - Nkhuku
Chikapu, chomwe chimatchedwanso nyemba za garbanzo, ndi chimodzi mwa zakudya zowonjezereka kwambiri. Chikho cha hafu cha nyemba zoyera mtima chimapatsa pafupifupi makilogalamu 140 ndi pafupifupi 6 magalamu a fiber.
Ngati inu mumakonda kukoma kwa nutty nkhuku, mungadye iwo okha kapena ngati mbale. Koma ophika ambiri amakonda kumagwiritsa ntchito maphikidwe. Ndimagwiritsa ntchito kupanga calmus yochepa (popanda tahini). Mukhozanso kuwonjezera nyemba za garbanzo ku supu ndi saladi kapena kupanga mapepala a chickpea ngati chotupitsa.
3 - Guava
Guava ndi zipatso zokoma zowonjezera zomwe zimapereka makilogalamu 45 ndi magalamu asanu a fiber pa chipatso chamkati. Guavas ikhoza kudyedwa yaiwisi koma anthu ambiri omwe akuyesera kuchepetsa thupi amawagwiritsa ntchito kuti asamalire smoothie .
Kuti mupange smoothie ndi para, phatikizani gawo lililonse la chipatso (zonsezi ndizodya!) Ndi zipatso kapena zipatso za citrus. Froberries ndi chinanazi ndi mavava. Onjezerani mkaka ngati mkaka wochuluka kapena yogurt ngati mukufuna, koma simusowa. Mutha kuwonjezera sipinachi kuti mukhale ndi mapuloteni abwino komanso zowonjezera!
4 - mapeyala
Kodi muli dzino lokha? Peyala idzakwaniritsa kukhumba kwanu ndikupereka mlingo wathanzi wathanzi. Peyala yaying'ono yokhala ndi ma calories 85 koma imapereka magalamu asanu a fiber.
Otsatsa ena samapewa mapeyala chifukwa ndizovuta kuzibisa. Ndipo ngati mutha kuwaponyera mu zinyalala, ndiye kuti mtengo wake suli woyenera. Koma ngati mutenga ndi kusunga mapeyala moyenera iwo akhoza kusunga kwa miyezi.
5 - Selari
Selari imadziŵika bwino kwambiri monga chakudya chodalirika. Koma palinso chifukwa chakuti ma dieters osungika amasunga chitsimikizo ichi. Ziri zotsika mtengo, ndi zogwiritsira ntchito, ndipo zimakhala zotsika kwambiri. Selari imathandizanso kuti munthu azidya zakudya zambiri.
Nthanga yamakono ya udzu winawake uli ndi ma calories 6 ndi galamu imodzi ya fiber. Izi sizikumveka ngati zowonjezereka, koma ngati mutaganizira njira zonse zomwe mungagwiritsire ntchito udzu winawake, magetsi amatha kuwonjezera mwamsanga. Chotsani udzu winawake wowonjezera udzu ndi kuwuwonjezera ku veggie omelet m'mawa kwa kadzutsa. Ikani mapesi awiri kapena atatu kuti muzidya masana. Mukhoza kupanga zonona za supulo ya udzu winawake wodya chakudya. Gwiritsani nyemba zoyera (mitsuko yambiri!) Mmalo mwa cream cream kuti mudule makilogalamu ndi kusunga msuzi.
6 - Mitima ya Palm
Zomera zamasambazi ndi zatsopano kwa anthu ambiri odya bwino. Ku golosale, mumatha kuwapeza mumsewu wa masamba okhotakhota kusiyana ndi dera la zokolola. Ngakhale ngati mutha kupeza ndi kukonzekera mitundu yambiri, mukhoza kuchepetsa sodiyimu ndikupeza kukoma koyeretsa.
Chikho chonse cha mitima ya kanjedza chiri ndi makilogalamu 41 okha ndipo amapereka magalamu 4 a fiber. Anthu ambiri amafanizira kukoma kwa katsitsumzukwa kapena katsamba kaketi, choncho zimakhala zosavuta kuziwaza ndi kuwonjezera ku saladi. Zikhozanso kuphikidwa ndi mandimu ngati mbale. Pofuna kusunga makilogalamuwa, gwiritsani ntchito nkhuku m'malo mwa mafuta omwe mukuphika.
7 - Zipatso zozizira
Ngati muli pa bajeti pamene mukuyesera kulemera, mungapewe mapepala apamwamba a zipatso zatsopano mu dipatimenti yosungira katundu. Koma mutha kusunga zipatso mu zakudya zanu. Ingowagula iwo mu kanjira yafriji mmalo mwake.
Mavitamini obiriwira ndiwo magwero akuluakulu a mchere komanso zakudya zina zowonjezera. Mwachitsanzo, mabulosi akuda otentha osakanizidwa, omwe ali ndi makilogalamu 97 pa kapu ndi 8 magalamu a fiber. Zomera zowonongeka zili ndi makilogalamu 64 ndi magalamu 8 a fiber.
Ndiye ndi njira iti yabwino yokhalira kudya zipatso zowonongeka? Pangani calorie yochepa, yapamwamba kwambiri ya smoothie! Ndimakonda Chinsinsi cha Berry Orange Smoothie kuchokera ku Shred Diet Cookbook.
- 2 malalanje akuluakulu, opendekedwa, odulidwa
- 1/2 chikho chija cha ma blueberries
- 1/2 chikho cha raspberries
- 1/2 chikho cha strawberries
- 6 mazira a ayezi
Chinsinsicho chimatumikira 2 ndipo chimakhala ndi makilogalamu 134 pokhapokha ndikugwira ntchito ndi 8 magalamu a fiber.
8 - nyemba zoyera
Ophika nzeru ndi savvy dieters amasunga nyemba zoyera kukhitchini. Inde, pafupifupi nyemba zonse ndi zowonjezera zowonjezera, koma ndimakonda nyemba zoyera chifukwa zimakhala zogwirizana kwambiri.
Chikho cha nusu cha nyemba zoyera chimawapatsa makilogalamu 150 ndi magalamu 6 a fiber. Mumapezanso pafupifupi magalamu 10 a mapuloteni mmenemo momwe mumagwirira nyemba.
Mukhoza kuponyera nyemba zoyera mu supu ndi saladi, koma ndimakonda nyemba zoyera ndikuziwonjezera ku maphikidwe anga. Zowonjezera zokoma msuzi maphikidwe (monga kirimu cha supulo ya udzu winawake yomwe ndatchula poyamba) ndi katundu wolemera kirimu kapena batala wowonjezera kuti mutenge zosalala. Koma inu mukhoza kudumpha mkaka wamtengo wapatali wa mafuta ndi kugwiritsa ntchito nyemba zoyera bwino m'malo mwake. Ndi zophweka kuchita komanso zokoma. Osati fanesi wa zokometsera zokoma? Yesetsani msuzi wotchedwa Low Fat wa tomato, Kale ndi White Bean m'malo mwake. Mudzapeza pafupifupi magalamu asanu ndi awiri a magetsi mumtundu uliwonse.
9 - Okonza Mafuta ndi Veggies
Odyera ambiri ochenjera amasankha mkate wonse wa tirigu kuti awonjezere chakudya chawo . Koma kodi mumadziwa kuti mutha kupeza zowonjezereka ndi zocheperako zoperekera ndi ophwanya? Ndi zoona, koma muyenera kusankha osokoneza.
Mkate umodzi wokha wa mkate wopangidwa ndi zokongoletsera kapena zokongoletsa amapereka pafupifupi 130-150 calories, 2 magalamu a mafuta ndi magalamu atatu a fiber. Koma kampani imodzi ya Light Rye Crackers ya Ry Krisp imapereka makilogalamu 46 okha, 2 magalamu a fiber ndi zero mafuta.
Kwa chakudya chamadzulo cham'madzi, gwirani 4 osokoneza (2 servings) kuti mupeze 4 magalamu a fiber. Kenako amathirapo tsabola wofiira (omwe amachititsa kuti zakudya zisawonongeke) komanso zakudya zowonjezera.
10 - Nandolo
Nkhumba zosungunuka sizamasamba zobiriwira, koma zimadzaza ndi zida; Ziri zotchipa ndipo zimakhala zophweka kwambiri kusungira mufiriji ndikugwiritsa ntchito mu uzitsine.
Chomera chimodzi cha kapu imodzi ya mapeyala imapereka makilogalamu 62 ndi 4,4 magalamu a fiber. Mudzapindula ndi mapuloteni opitirira 4 pamene mudya nyemba.
Ine ndikuponya mapeyala mu saladi iliyonse yomwe ine ndikuipanga. Ndimaponyeranso nandolo m'matumba ambiri omwe ndiwongolera , ngakhale pamene nandolo sizili pazowonjezeramo. Nandolo imakhala ndi zokoma zosavuta zomwe zimagwirizana bwino ndi chirichonse. Ngati mukufuna kudya nandolo paokha, mugwiritseni ntchito imodzi mwa maphikidwe a pea obiriwira obiriwira.
11 - Jicama
Kodi mwamvapo za jicama ? Zimatchuka m'madera ena a dziko ndipo n'zovuta kupeza ena. Koma mizu yokoma yabwino iyi imayenera kupeza ngati mukuyesera kuchepetsa thupi ndi minofu. Kamodzi kakang'ono ka jicama kamapatsa makilogalamu 140, 3 magalamu a mapuloteni ndi ma 18 gram of fiber.
Simudziwa chochita ndi jicama? Mukhoza kuchepetsa ndi kugawaniza veggie ndikudya monga momwe mungadye karoti. Zimapangitsanso kuwonjezera kwa saladi yam'masika ndi chilimwe.
12 - sipinachi
Sipinachi ndi zakudya zopatsa zakudya pa zifukwa zambiri. Masamba obiriwirawa ndi obiriwira komanso odzaza ndi zakudya. Chikho chimodzi cha sipinachi yophika amapereka makilogalamu 41, 4.3 magalamu a fiber ndi 5.3 magalamu a mapuloteni. Ngati muli ndi vuto lochepetsera thupi, nthawi zonse muzisunga thumba la sipinachi.
Ndiye ndi njira iti yabwino yodyera sipinachi? Ndimagwiritsira ntchito sipinachi mmalo mwa letesi ya iceberg pamasangweji ndi saladi anga. Ndimawonjezera sipinachi ku omelet yanga yammawa ndipo ndakhala ndikupangira sipinki yokhala ndi thanzi labwino pa blender.
13 - Chovala cha Squash
Mitundu yambiri ya sikwashi imapanga fiber, koma imakonda kwambiri sikwashi chifukwa zimakhala zosavuta kupeza mu gawoli, ndipo ndizosavuta kukonzekera. Mchere umodzi wa acorn umapereka makilogalamu 67, 3.25 magalamu a fiber komanso 1,75 gm ya mapuloteni.
Acorn squash ndi yabwino kwa dieters amene amakonda chakudya cha chitonthozo. Izi mwachibadwa, chakudya chofunda chokoma ndimasintha kwambiri zakudya zina zowonjezera monga mbatata kapena pasitala. Ndi njira iti yabwino yokonzekera sikwashi? Ndimakonda kuiwotcha, koma mukhoza kuyesa pogwiritsira ntchito sikwashi yosakaniza mu supu, casseroles komanso muzoyika.
14 - Kolifulawa
Mukufuna njira yotchipa ndi yosavuta yowonjezeramo zowonjezera zakudya? Sizimakhala zosavuta kusiyana ndi kolifulawa. Kugwiritsa ntchito masamba oterewa kumapereka ma gramu 2,5 a fiber, 2 magalamu a mapuloteni ndi makilogalamu 25 okha!
Chifukwa kolifulawa yawonjezeka pa kutchuka, mumapeza mapulogalamu ambiri pa intaneti njira zatsopano komanso zosangalatsa zogwiritsira ntchito masamba. Ndibwino kuti mukuwerenga Mbewu yam'madzi yobiriwira. Anthu ena amachititsa pizza kutumphuka ndi kolifulawa ndipo amakonda bwino!
15 - Broccoli
Aliyense amadziwa kuti broccoli ndi bwino kulemera, koma kodi mukudziwa chifukwa chake? Chikho chimodzi chimapereka makilogalamu 31, 2.4 magalamu a fiber ndi 2.5 magalamu a mapuloteni. Izi zikutanthauza kuti mungathe kudzaza broccoli ndikukhalabe ndi chakudya chodyera pang'ono.
Ngati simukukonda mawonekedwe a broccoli, gwiritsani ntchito msuzi wa kirimu. Mudzapeza kukoma ndi zakudya za veggie wathanzi popanda mawonekedwe omwe ambiri safuna.