Ngezinye izikhathi, indlala ihlasela ebusuku. Uphakathi nendawo ye-Netflix, futhi isisu sakho siqala ukugubha. Kodwa uma sesiseduze kakhulu ukukhanya, udinga ukukhetha ukudla okudla ngokuhlakanipha. Awudingi ukudla into enzima eyokukugcina ebusuku ngenkathi umzimba wakho uzama ukukugaya. Finyelela ku-calori ephansi, ukudla okulele ukulala, okugcwele izakhi ezizokwanelisa.
Nazi ezinye eziyisithupha ongakhetha kuzo.
I-Fat Cheese eyancishisiwe
Yisho ushizi! Lokhu kudla okunomsoco kunamaprotheni namafutha, ngakho-ke kuzoyeka ukulambela emathrekhi alo. Vele uhlangane nezinhlobonhlobo ezikhanyayo, okungcono ingxenye elawulwayo, ukugwema ukuyiqeda.
Thatha ukukhonzwa kweSargento's Snack Bites ushizi okudliwayo (i-Chipotle BBQ Cheddar yiyona engcono kakhulu), induku yokukhanya kwe-string, isici se-fat-fat cheddar, noma i-Mini Babybel Light. Ibhonasi: I-wax ebomvu ye-Babybel izogcina izandla zakho zixakekile (zikuphazamisa ukuthi ungaqhubeka udla) uma usuqedile ngotshisi.
I-Nonfat Greek Yogurt
Uhlobo lwe-plain luyisipho sami esiphezulu sokugodla ukulala ebusuku. Ilayishwe amaprotheni futhi ephansi ngamakhalori Gwema izinhlobo ezikhethwayo, ezivame ukwedlula ama-khalori futhi zikhishwe ushukela.
Uma i-tart yodwa kakhulu, gxuma kwezinye izinhlobo ze-calorine ezingokwemvelo kanye ne-vanilla. Hlanganisa ngeziqukathi ezisekelwe ngaphambili, ngoba zenza okuhle kunoma yisiphi isikhathi ukudlala.
Ungayiphonsa futhi izithelo namantongomane ukuze uthole ukudla kwasekuseni okungenakupheka !
Turkey-Pickle Roll-Up
Kungenzeka ukuthi uzwile ukuthi i-turkey yenza ulale, ngakho-ke kunengqondo ukuthi i-pre-bed yokudla. Asikho isidingo ses sandwich esigcwele noma kunjalo! Gcoba izingcezu ze-turkey ezungeze imikhonto yemikhukela noma ikhukhamba yokudla okuphansi kwekhalori.
Dunk in lwesinaphi nge ukunambitheka wanezela. Kungenye yalezo zokudla okuhlakaniphile okungenzeka ukuthi awudli .
Ama-Chickpeas
Lezi zinambuzane ezincane zihlinzeka nge-punch enkulu yamaprotheni nezinye izakhi ezibalulekile. Thatha i-can, idonsa bese ugeza, futhi ujabulele indebe ye-1/2 ekhonza ngamakolori angu-110 kuphela. Ngcono nakakhulu: Ukudla okuphuthumayo kwe-chickpea kuyanda kakhulu. Zama izinhlobo nge-Biena, noma wenze ngokwakho iresiphi yami elula.
Ama-chickpeas aqotshwe ama-Crispy
1 / 4th iresiphi (cishe 1/4 indebe): ama-khalori angu-92, amafutha angu-1.5g (0g ahlala amanoni), i-sodium engu-337mg, i-carb 15.5g, i-fibre ye-4.5g, isishukela esingu-1g, i-protein engu-5g
- Hlangisa i-oven ku-400F. Sula ishidi lokubhaka nge-spray spray.
- Gcoba bese ususa ama-ounce angama-15 angama-chickpeas / garbanzo ubhontshisi. Ngokugcwele pat omile. Lahla noma yiziphi izikhumba ezisusiwe ngenkathi zomiswa.
- Faka ubhontshisi ekhasini lokubhaka. Bhaka imizuzu engu-15.
- Hlela kabusha ubhontshisi kushidi, noma nge-spatula noma ngokuthungula ishidi (ngokusebenzisa i-oven mitt). Bhaka kuze kube nsundu, imizuzu engu-15 kuya kwangu-25.
- Dlulisa ubhontshisi esitsheni esiphakathi. Shayela nge-1/4 tsp. amafutha omnqumo angaphezulu, futhi ufafaze 1/4 isipuni sikasawoti. Uma uthanda, engeza i-chili powder, i-garlic powder, kanye / noma i-anyanisi powder. Toss ukuze ugqoke.
- Vumela ukupholisa ukudla okupholile, noma ujabulele!
Apple + Butter Peanut
Ngalesi siphuzo esilula ukwenza, i-aple yokugcwalisa i-fibre, neqembu le-fat eliphilile le-PB ukuze ulambile ukulamba kwakho.
Gcina isipuni esisodwa sebhokisi le-peanut ukugwema ukwelashwa okunzima kakhulu. Futhi nansi ukudla okujabulisayo okwenziwe ngaphambili: ama- apula ami angcono kunazo zonke .
Isobho esisekelwe embhedeni
Inkomishi efudumele yesobho iyancenga, futhi kuhle ukukubeka kulokho kugxila kwengqondo oyifunayo ngaphambi kokushaya ifoni.
Okulula kakhulu: umhluzi, amaprotheni, kanye nemigodi. Muva nje, ngifakwe izitshalo nge-Boulder Organic! no-Campbell Well Well! umugqa.
I-PSA
Yidla kuphela uma ulambile ngempela, zama ukulala ngehora elihle, futhi uhlose ukulala amahora angu-7 kuya kwangu-8 ubusuku bonke. Sonke sidinga ukulala ukuze sisebenze kahle, ikakhulu lapho ukulahlekelwa yisisindo ukukhathazeka. Ukulala kuyisici esibalulekile kunoma yisiphi isisindo sokulahlekelwa kwesisindo !
Futhi, faka amafutha enempilo, amaprotheni, kanye nama-carbs kuzo zonke izidlo zakho zansuku zonke futhi awunamathuba okuba nalezi zifiso zobusuku. (Lokhu kudla okumnandi kakhulu kakhulu emini!)
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!