Gweba izinkinga zakho zokulamba ngaphandle kokususa isidlo sakho sakusihlwa
Abagijimi bavame ukuzithola belambile phakathi kokudla, kodwa abaningi bafuna ukunciphisa amakholori abo. Uma uhlela ukugijima ngaphambi kokudla kwakho, ukukhathazeka kwakho indlala kungukukhathazeka okukhulu nakakhulu. Udinga uphethiloli oluthile ukukunika amandla ekusebenzeni. Isihluthulelo sokunciphisa indlala nokuthola amandla okudinga kakhulu amandla ukukhetha ukudla okunempilo nokho okwanelisayo kwama-khalori angu-100 kuphela.
Ngemva kokuzivocavoca kwakho, ungasebenzisa lezi njengendlela yokuphumula. Lezi zikhathi zokudla okungekho ukudla ngeke zishaye ukudla kwakho noma zonakalise isidlo sakho sakusihlwa.
I-100-ikhalori I-Carbohydrate Izigubhu zabagijimi
Lezi zikhathi zokudla okudla kakhulu ziyi-carbs, ezingasiza ukuphefumula.
- Amagilebhisi avuthiwe: Amagilebhisi angaba ngu-28 afana namakholori ayi-100. Bafake efrijini okungenani amahora amabili futhi bayoba nesidlo esinomsoco futhi esiqabulayo ngosuku olushisayo.
- I-Apple Baked: I- apula encane eyodwa encane bese ugcwalisa ushukela omshukela owodwa bese ufafaza isinamoni. Bhaka ku-350 F imizuzu engu-15, kuze kube yilapho ushukela uqala ukugcoba futhi i-apula ithenda.
- Umsoco Wezitshalo : Zama ukuba ne-1 inkomishi ephansi, i-low-sodium yemifino isobho. Lokhu kuhle futhi emva kokugijima okubandayo ngaphandle.
- Ama-Strawberries ne-Cream: Gubha ama-strawberries angu-15 ngamapuni we-5 wezipuni ezingenamafutha aphethwe ngamafutha angenamafutha aphuzi futhi aqabulayo.
- Ama-Chips ne-Salsa: Uma ufuna into ephuthumayo nosawoti, zama ama-chips angu-10 e-tortilla abikiwe ne-1/4 indebe ye-salsa.
- I-Goldfish Crackers: Cishe ama- crackers angu-40 e-Cheddar afana ne-kilojoule ayi-100. Uma ukhetha amanye ama-flavour, hlola iphakheji ukuze unqume inani lekhalori.
Amakholomu angu-100 anama-khalori namaphrotheni
Lezi zinhlayiya zifaka amaprotheni futhi zifanele ngaphambi noma emva kokugijima kwakho.
- I-Lowfat Yogurt Yokhuni : Zama kancane kancane i-yogurt efrijini efriziwe nge-100-calorie snack. Kungaba isiphuzo enempilo uma nje ungahambanga kahle.
- I-Milk Milk: Ngaphezu kokwanelisa izinyosi zakho ezimnandi, ama-ounces angu-6 we-ushokoledi we-skim ubisi isiphuzo esihle sokuphumula ngemuva kokugijima.
- I-Pudding ye-Chocolate: I-container ye-4-ounce ye-podding engenamaprolethi engenamafutha iqukethe ama-calories angu-100.
- Ama-blueberries ne-Cottage Ushizi : Hlanganisa i-1/4 indebe ye-blueberries ibe yi-1/2 indebe ye-cottage shizi.
- I-Wasabi Peas: Uma uthanda isiphuzo ngokukhahlela okuncane, ikhabe ye-1/4 yamapayabi ama-wasabi ikunika ama-calories angu-100.
- I-Carrots ne-Hummus: Ukudla ama-13 izaqathe nama-2 wezipuni we-hummus ngokuqinisekile kungakunqanda ukulamba kwakho.
- Ibha ye-Fudge ye-Skinny Cow engenamafutha: Le miigoqo ayi-calories angu-100 kuphela futhi iyabuqabula futhi ijabule.
- I-Peanut Butter neCelery: Isisindo esisodwa esisodwa esiphakathi nesilimo esidliwayo esinamagatsha anamanzi nge-1 isipuni se-peanut butter for a treat crunchy and creamy.
- I-Edamame (amasiya aluhlaza): Edamame engaba ngu-45 ene-steam elingana namakholori angu-100. Fafaza usawoti kanye nepelepele kancane kuwo ukuze uthole ukunambitheka okungeziwe.
- Ama-Pistachios : Isikhwama sama-pistachios angama-25 angenakulisiwe, isiphuzo esihle sokuthi uma kunesifo lapho ulala khona. Ifakwe amaprotheni, azokusiza uzizwe ugcwele. Khetha i-in-shell pistachios, ngoba awukwazi kakhulu ukudla okuningi uma kufanele usebenzele.
- Ama-alimondi aphethwe yi-Chocolate : I-Emerald ikhiqiza amaphakethe angu-100 e-cocoa okugcoba ama-alimondi amakhulu uma uthola indlala.
- I-Pepper Ebomvu ne-Hummus: I- Dip tincetu ye-pepper encane ebomvu ye-bell emasipuni amabili we-hummus for snack snack.
- Apple kanye noshizi: Pair 1 inkomishi ye-apula enontiwe nge-1 owodwa we-cheddar ushizi.
- I-Pepper ebomvu ne-Goat Cheese: Uma ungewona fan omkhulu we-hummus, phakamisa ikhasi lakho elibomvu elibomvu ngamapuni wezipuni ezimbili ezithambile.
- I-egg ebilisiwe : Fiphaza usawoti, pepper, kanye ne-paprika ngeqanda elinzima kilisiwe ukuze uthole isiphuzo esinamakholori angu-100.
Ukuqapha kwabagijimi
Gcina engqondweni noma yikuphi ukuzwela kokudla lapho ukhetha ukudla okulula kwakho. Uma une-lactose-engavumiyo, uzodinga ukugwema imikhiqizo yobisi njengobisi noma ukhilimu ngaphambi kokuzivocavoca kwakho.
Ngesikhathi i-hummus ingumthombo wamaprotheni amakhulu, ingaholela futhi emagqumeni kagesi ngisho nangomgijimi . Ungase ufune ukusindisa lezo zokudla okudliwayo ngemuva kokugijima kwakho.