Kudya pakati pa chakudya ndi njira yabwino yopewa kukhala ndi njala yambiri ndikuyambanso kudya potsatira chakudya. Koma inu simukufuna kuti muzipaka mafuta okhutira pa zakudya zomwe zimadya. Sankhani zopangira zokwanira! Pano pali mndandanda wa zozizwitsa zosangalatsa, zomwe zili ndi makilogalamu 100 kapena osachepera.
1 - Yogurt Yachigiriki
Chigriki chachigiriki ndichizoloŵezi chifukwa. Mtundu wake wandiweyani ndi wokhutiritsa ndipo uli ndi mapuloteni oposa kawiri monga yogurt. Chikho chilichonse chotumikira m'chigwa chopanda mafuta chili ndi pafupifupi maola 65 okha, ndikusiya malo osungiramo jazz ndi mankhwala opanda zipatso. Ngakhalenso bwino: Fikirani imodzi mwa zinthu zamakono 100 zamakono zamasamba, monga Yoplait Greek 100 Whips! kapena Chobani Simply 100.
2 - Zowonongeka za Tchizi Zogwiritsidwa Ntchito
Tchizi ndi zokoma koma ma calories akhoza kuthamanga mofulumira ngati simusamala. Mwamwayi, pali zakudya zambiri zomwe zimakhala zosangalatsa zomwe zimakhutiritsa ndipo zimakhala ndi zifukwa zabwino.
Babybel amapanga magudumu ambirimbiri, omwe ali ndi makilogalamu osakwana 75. Bonasi: Amabwera atakulungidwa mu sera yofiira, zomwe zimasangalatsa kusewera ndi pambuyo pake. Ndipo chingwe chaching'ono ndichasankha chotsatira. Sargento ali ndi zokoma zochepetsetsa zamtengo wapatali. Mukufuna zina ndi tchizi? Gwiritsani mphete ya 35-calorie ya Chala Laughing Creamy Light Swiss ndi Old London Melba Toast kapena Zosakaniza. Ndi combo yabwino!
3 - 2 Makapu Anapangidwira Strawberries
Mukhoza kukhala ndi makapu awiri a strawberries kwa makilogalamu pafupifupi 100 kuphatikizapo magalamu 6 a zowonjezera. Pano pali mbali zina za zipatso za kalori 100, pamodzi ndi ziwerengero zawo zamatenda:
- Makapu 2/4 odulidwa mavwende (1.5g fiber)
- 1 3/4 makapu amatsukidwa apulo; pafupifupi apulo 1 apakati (mapiritsi 4,5g)
- 1 3/4 makapu opangidwa ndi cantaloupe (2.5g fiber)
- 1 1/2 makapu opaka (12g fiber!)
- 1 1/4 makapu magawo a lalanje; 1 ½ mapeyala apakati (5.5g fiber)
Pofuna kusakaniza mapuloteni, mapiritsi awiri osaphatikizapo zipatso za zipatso (zomwe zimapangitsa kulemera kwake ) ndi chotukuka cha tchizi 50, monga Mini Baby Light Light wheel.
4 - Zolemba za StarKist Zogula
Simungayende bwino ndi mapuloteni oyera, ndipo zikwama zowonongeka, zomwe zimagwiritsidwa ntchito limodzi ndizokhazikika kwambiri. Kuwasungira muchitetezo chanu, tebulo lanu, kapena thumba lanu. Onetsetsani kuti pali mphanda wovuta, inunso!
Chimodzi mwa izi chidzakukhudzani popanda kukupimphani ndipo zisanachitike, kotero sichikanakhala bwino. Chokopa chilichonse chili ndi calories 70 mpaka 110, kotero oyeretsa ena sali oyenerera m'gulu la "makilogalamu 100 kapena osachepera", koma akadali osankhidwa bwino.
5 - DIY 100-Calorie Packs
Masitolo ogula makilogalamu 100 ndi nkhani zakale, kuphatikizapo mapepala ang'onoang'ono a chips ndi makeke samakhala okhutiritsa. Ndicho chifukwa chake ndibwino kuti mudzipangire nokha zosakaniza zosakaniza. Mudzadabwa kwambiri ndi zinthu zabwino zomwe zingagwirizane ndi makilogalamu 100!
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!