Zakudya 6 Zathanzi Zimatha Kudzinyenga
Chifukwa choti chakudya ndi chopatsa thanzi sindikutanthauza kuti ndizochepa. Zosalungama, koma zoona! Nazi zakudya zisanu ndi chimodzi "zathanzi" zomwe zimadabwitsa kwambiri mu mafuta ndi mafuta.
Hummus
Ndizobwino kwa inu. Poyang'ana koyambirira, mtengo wamtengo wapatali wa makilogalamu 60 pa kutumikira suwoneka woipa nkomwe. Vutolo? Kutumikira kumangokhala supuni ziwiri zazing'ono.
Kodi pali wina aliyense yemwe wasiya kuima pambuyo pa supuni ziwiri za hummus ?! Zowonjezera, mukudya 1/3 chikho cha (pafupifupi 160 calories 'ofunika!). Zochitika mu pita chips imodzi, ndipo mukuyang'ana 300+ calories kwa chotupitsa pang'ono. Malangizo anga? Yesani kutumizira mchere, ndi kusakaniza ndi masupuni ochepa a salsa yotsika kwambiri. Kenaka musamangidwe ndi karoti kuti mutenge!
Mtedza
Mtedza ndi kasupe wabwino wa mapuloteni ndi ma fiber, omwe amachititsa iwo kukhala osakanizika kusankha - koma zinthu zopanda chilema zingakhale zowopsa. Ngati inu mukudya mtedza, muyenera kuyang'anira magawo awo. Gawo limodzi la mtedza wothira - umene ungagwirizane ndi dzanja lako - uli ndi makilogalamu pafupifupi 400 ndi mafuta 35 magalamu. Fufuzani makapu 100 a kalori, monga omwe anapangidwa ndi emerald ndi Blue Diamond. Kapena kumangiriza ndi pistachios mu chipolopolo. (Iwo amatenga nthawi pang'ono kuti adye!) Njira ina yabwino yokhutira nkhumba ya nati ndi mafuta a mandimu - ngati simunayese, palibe nthawi ngati yomwe ilipo.
Ndizodabwitsa!
Granola
Nthawi ya choonadi: Chikho chimodzi cha granola chiri ndi makilogalamu pafupifupi 600 ndi magalamu 30 a mafuta. Eya, inu mukuwerenga izo molondola. Ndipo izo zisanayambe mkaka wawonjezedwa! Ngakhalenso granola ya mafuta ochepa amakhala ndi makilogalamu pafupifupi 400 pa kapu. Nanga bwanji simunayambe kuwona manambala ochititsa chidwi pa zigawo za zakudya? Maofesi akuluakulu a granola ndi chikho chakumapeto komanso chosakwanira.
Yikes! Ndimayesetsa kupewa granola - koma ngati muli nazo, sakanizani zochepa za zinthu ndi tirigu wotsika kwambiri monga tirigu wokhotakhota.
Greek Yogurt
Masamulo akuluakulu ali ndi zida za Greek yogurt, koma sizinthu zonse zomwe zimawoneka bwino. Chikho cha mafuta odzaza mafuta ali ndi makilogalamu okwana 225 ndi mafuta khumi ndi awiri. Zowona, ndizokwanira mu mapuloteni - komabe ndi version ya nonfat, yomwe ili ndi ziwerengero zochepa za mafuta ndi mafuta. Ndine wotchuka kwambiri pogwiritsa ntchito yogagurt yachigiriki monga chakudya cham'mawa kapena ngati chotupitsa, koma onetsetsani kuti mumamatira ku mtundu wopanda mafuta. Kuti zikhale zosangalatsa kwambiri, pitirizani kuyambitsa zipatso zowonjezera zakutchire komanso zipatso zina zatsopano. Kapena mugwiritseni ntchito zowonongeka ndi zojambula !
Kale Chips
Zakapu za Kale ndi chimodzi mwa zakudya zomwe ziri ndi "halo yaumoyo" kuzungulira iwo, kutanthauza kuti zimakhala zabwino zathanzi, kotero ziyenera kukhala ... zolondola? Cholakwika. Nthawi zambiri amawotcha mafuta, omwe amawapanga ngati caloriki monga zipsera za mbatata.
Smoothies
S smoothie amawoneka ngati chakudya chokoma, chopatsa thanzi. Zoona, ndizosiyana. Mukalamula smoothie, nthawi zambiri imadzaza ndi shuga ndipo ikhoza kuthamanga pa oposa makilogalamu oposa 400. Zowonjezera zowonjezera monga mafuta a mandimu, mkaka wodzaza mafuta onse, ndi mazira okongoletsera ndi omwe amachititsa kuti azilakwa.
Kupambana kwabwino? Munch chipatso chonse - mumapeza phindu la zakudya popanda phindu la kalori.