Zakudya zina ziri ndi zomwe zimawoneka ngati thanzi labwino-zimawoneka ngati zosankha zabwino, koma zenizeni, siziri. Ndikuwatcha iwo zokonza chakudya! Nazi zitsanzo zingapo zomwe ndimakonda.
Granola
Ngakhale granola ili ndi zowonjezera zowonjezera, nthawi zambiri zimakhala ndi calorie wambiri, kutanthauza kuti pangŠ¢ono kali ndi makilogalamu ambiri. Ndipo ngakhale zili bwino pang'onopang'ono, anthu nthawi zambiri amagwiritsa ntchito granola ngati chakudya chokwanira kapena chosakanizidwa ndi ochepa, omwe amatha kupeza kalori yamtengo wapatali.
Chikho cha granola chokhala ndi mafuta okwana 450 ndi mafuta 16g! Ngakhale granola ya mafuta ochepa amakhala ndi makilogalamu pafupifupi 400 pa kapu. Mukakhala mukumwa kwasakaniza, sakanizani chinthu chamtundu wambiri ndi chimbudzi chodzikuza cha mbale yomwe ikudzaza ndi yayikulu.
Nthawi zonse Greek Yogurt
Ndimakonda yogurt yachigiriki koma nthawi zonse ndimamatira ndi 0% kapena 2% mitundu ya mafuta. Chifukwa chiyani? Mafuta ambiri a Greek yog yogurt ndi apamwamba kwambiri m'mafuta ndi mafuta. Mafuta asanu ndi limodzi omwe amagwiritsidwa ntchito pa mtundawu ali ndi makilogalamu pafupifupi 280 ndi ma 20g mafuta. Zinthu zopanda mafuta, komano, zili ndi makilogalamu pafupifupi 130 omwe ali ndi ndalama zofanana ndipo nthawi zambiri zimabwera muzakudya zopanga zakudya zosakaniza ndi makilogalamu 100. Samalani, chifukwa mapepalawa amawoneka ofanana kwambiri!
Ngati simukukonda kudya chigwa cha Chigriki, gwiritsani ntchito puloteni ya sweetener, osakaniza ndi zipatso, komanso pamwamba ndi zakudya zakutchire. Chakudya chamakono chotero! Ngati mukudya yogurt ngati chotupitsa, chititsani chidwi ndi salsa kapena zinthu zina .
Saladi ya Msika
Ndikudziwa zomwe mukuganiza. Kodi letesi - chakudya chokhazikika chingakhale cholakwika bwanji? Vuto siliri masamba, ndizo zonse zomwe zimaphatikizidwa kuti apange saladi kukhala yosangalatsa kwambiri.
Anthu ambiri amachimwa? Nkhuku yokazinga ndi yokazinga, mtedza wambiri, mafuta obiriwira (ndi zambirimbiri!), Zakudya zokazinga zokazinga kapena mazira oundana, komanso mazira obirira kwambiri.
Anthu kawirikawiri amaganiza kuti vinaigrette ali ndi thanzi labwino, koma nthawi zambiri amakhala olemera ngati kukongoletsera kokoma. Supuni ya 2 yokhala ndi vinigrette ili ndi makilogalamu pafupifupi 180 ndi mafuta 18g, ndi saladi yamasitolo nthawi zambiri amachotsedwa kapena amatumikiridwa ndi katatu kapena kanayi kuchuluka kwake!
Nthawi zonse muzimveka kuvala kumbali (ndikuwunika, ngati ali nazo) kenako imbani mphanda wanu (musatsanule mtengowo wonse kukhala wofunika pa saladi yanu). Kenaka pewani zowonjezereka zowonjezera kalori, ndipo pitirizani kudya zakudya zowonjezereka komanso zowonda.
Sandwich Wraps
Anthu ambiri amaganiza kuti amawoneka ngati njira zowonjezereka ku masangweji a chikhalidwe, koma izo sizingakhale kutali ndi choonadi.
Ngakhale mitsempha ndi yoonda, iwo amakhala ambiri. Lembani mthumba ndipo mwinamwake mungapeze tortilla kukula kwa gudumu lanu! Izi zokha zikhoza kukhala ndi makina 300+. Komanso, ziphuphu zikhoza kukhala ndi chakudya chambiri kuposa magawo angapo a mkate, zomwe zikutanthawuza zowonjezera zambiri!
Ngati muli pamtunda, sankani sandwich pa magawo ochepa a mkate wa tirigu wonse kapena mupemphe kuti aphimbedwe ndi letesi. Ku golosale, yang'anani zotupa zam'mwamba ndi 110 calories kapena zochepa.
Mwanjira iliyonse, lembani masangweji anu ndi mapuloteni oonda monga Turkey magawo kapena chifuwa cha nkhuku, mavitamini ambiri, ndi mafuta ochepa okhuta (mpiru ndi zosangalatsa).
Mbatata Zophika Zakudya
Kawirikawiri, mbatata yophika ikhoza kusankha bwino, koma vuto ndi kukonza mbatata yophika mukakhala kunja, malo odyera amakonda kumatumikira kwambiri.
Ngakhale kukula kwake kwa mbatata yophika ndi ma ounces oyenerera 6, ambiri odyera amatumikira mbatata yomwe imawotchera ma ola 12, zomwe zikutanthauza kuti ali ndi makilogalamu oposa 300. Zisanayambe inu muwonjezepo kanthu kwa iwo! Bete lanu yabwino ndikumamatira ndi theka la mbatata ndi pamwamba pake ndi salsa kapena kudya bwino.
Desserts Free Sugar / Fat Free
N'zosavuta kuganiza kuti chilichonse chopanda shuga kapena mafuta sichimangokhala zakudya zokoma.
Koma zakudya zimenezi nthawi zambiri zimanyamula mafuta, ngakhale kuti ndizochepa mu shuga kapena mafuta.
Maswiti omwe alibe shuga amakhala amtundu wambiri komanso mafuta ambiri omwe alibe masitayiwa amakhala ndi shuga ambiri. Ngati muli kunja ndi pafupi ndikufuna kudya zamchere, pitani zipatso zatsopano ndi squirt ya kukwapulidwa kirimu kapena kukhala ndi ndogo ya sorbet. Ndipo pamsika waukulu, nthawi zonse yang'anani malemba a zakudya kuti mupeze nkhani yonse.
Nthambi za Mu Branins
Nthambi zam'madzi nthawi zambiri sizimadya bwino. Ziribe kanthu zomwe mudauzidwa zaka zapitazo ndipo ziribe kanthu kuti zimakhala ndi zingwe zochuluka bwanji, muffin ya chimphona sichinthu chodyera chokoma .
Mafuta, batala, shuga, mazira, mafuta ... kodi zonsezi zimapanga kuwala kwa inu? Pafupipafupi nthambi ya muffin imanyamula makilogalamu okwana 450 ndi mafuta 14g! Ngakhalenso mufine zomwe zimatchulidwa mafuta otsika nthawi zambiri zimanyamula njira zambiri zokhudzana ndi shuga.
Ngati mwatuluka ku kadzutsa, mumakhala bwino ndi dzira loyera. Pa msonkhano wa brunch? Tenga chidutswa chachikulu cha chipatso. Ndipo ngati mukufuna kupanga muffin pakhomo, gwiritsani ntchito bwino m'malo anu omwe mumalowetsamo monga batala wouluka kapena kutentha kofiira, kutuluka mafuta opanda dzira kapena mazira a azungu, komanso maapulosi osaphatikizidwa ndi shuga.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!