I-yogurt yesiGreki
Kungaba nzima ukuthola ukudla kwangaphambili kokuzivocavoca. Ufuna okuthile okuzokwenza uphuthumise umzimba wakho, kodwa futhi kudinga ukukhanya ngokwanele ukuthi ngeke kukunciphise. Ukudla okunomsoco okuyiyona into engaphansi kwama-khalori, iqukethe i-carbs yekhwalithi, iphinde iphrotheni. Ngaphezu kwalokho, kufanele kube okumnandi.
I- yogurt engenalutho yama- yogurt yesiGreki iyisisindo sokugcina sokuzivivinya: amathani amaprotheni (kabili ngaphezu kwegathi ejwayelekile), ukugcwala okukhulu ngaphandle kokukhathala, futhi kulula ukudla ngokuhamba. Kunezinhlobo eziningi zezimpahla ezenza ngokugcwele izingxenye eziyi-100-khalori. Uma uthola ukunambitheka kwe-yogurt ye-Greek yogurt kancane, hlanganisa ipakethe le-sweetener ye-nature non-calorie (efana ne-Truvia), amanye ama-raspberries nama-blueberries, noma amanye ama-sugarburn aphansi. Kwemafutha athile enempilo okuzokhahlela ukuqeqeshwa kwakho engeni eliphezulu, engeza ama-alimondi ambalwa! Ngisho
2 - Banana
Ukudla okukodwa okuphambili kokuzivocavoca kuvela ngqo kuMama Nature: ibhanana. Ibhanana elisezingeni eliphakathi linamakholori angaba ngu-100, i-27g carbs, futhi cishe ayikho amafutha. Lokho kungama-calorie okwanele ukuthulisa isisu sakho esilambele isikhathi sokuzivocavoca, kanye nama-carbs okwanele okukugcina unamandla. Ngaphezu kwalokho, kufika kwisitsha sayo. Ayikwazi ukushaya lokho! (Futhi cha, ubhanana ngokwabo ngeke kubangele ukuzuza kwesisindo ).
3 - Isisindo se-smoothie esimnandi
Ama-smoothie nakanjani abe nokudla okulula okunomsoco, kodwa kufanele uqaphele ngokucophelela ngawo-angapakishwa ngamakhalori amaningi ashukela. Ukubheja kwakho okuhle ku- DIY yakho ephansi-ikhalori e-smoothie . Gcoba ubisi lwe-almond almond (noma ubisi obumthandayo obungasetshenziswanga), izithelo ezifakwe ama-frozen, ama-calorie, ama-yogurt ama-grec, nama-calor-ins-ins. Hlela amakholori angu-150 noma ngaphansi futhi ugweme ushukela oweneziwe. Ngale ndlela, i-smoothie izokunika amandla ekuzivocavoca kwakho ngaphandle kokuholela kokushayeka ushukela kamuva ngosuku.
4 - i-Oatmeal
I-oatmeal igcwele ama-carbs ekhwalithi futhi iyanelisa kakhulu. Kuyinto enhle kakhulu uma ufuna ukudla kwasekuseni okuphelele ngaphambi kokusebenza komphakathi ekuseni. Indlela evelele yokupheka i-oatmeal ukwenza isitsha "se- oatmeal ekhulayo ". Lokhu kukhonza okulodwa kwe-oats endala okuphekwe kabili isikhathi eside futhi kabili uketshezi. Umphumela? Ingxenye enkulu kakhulu! Vele uzinike isikhathi sokugaya ngaphambi kokuba ubophe izinkinobho zakho.
I-5 - I-Snack Bars neProtheni
Udinga okuthile okusheshayo, okulula, nokubeka eshefini? Imivimbo yesigcino ingeyakho. Kodwa hhayi ngokushesha kakhulu! Akuyona yonke imigoqo yokudonswa edalwe ilinganayo. Ngezinhloso zangaphambi kokusebenza , ufuna i-protein bar ngezingaphansi kuka-200 khalori kanye nenani elilinganayo lamaprotheni. Futhi qaphela amafutha noshukela! Imishayo ethile yokugwedla ibeka izibalo eziphakeme ngokumangalisayo kulezo zindawo.
6 - Apple With Cheese Ukukhanya
Esinye sezikhathi zokudla okuthandwa yizintandokazi zaso sonke isikhathi kukhona i-apple ye-Fuji enevili elincane le-Mini Babybel ushizi, futhi kwenzeka nje kuphela ukuthi liphinde libe nophethiloli ophelele wokuzivocavoca. Ama-apula anama-calories kanye nama-carbs okwanele ukuze agcine amandla akho, futhi i-Mini Babybel ushizi uhlanganisa kancane amaprotheni nesinambitheko esengeziwe. Konke kufakazela isiphuzo esanelisayo ngama-khalori angaphansi kuka-200. Okumnandi!
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!