1 - Ama-egg Whites / i-Egg Okuyisidumbu + Inkomo Ehlekayo I-Creamy yaseSwitzerland Ushizi
I-AKA Ikomidi le-Egg Classic
Kungani kungcono: Uma ungumuntu othi, "Anginaso isikhathi sokudla kwasekuseni," le recipuphu ye-egg-scramble iresiphi ephansi-fat fat is for you. Kuthatha imizuzu engaphansi kwemi-3 ukushaya, futhi awudingi ngisho ne-skillet. Angikaze ngiqale usuku ngaphandle kokunye okunye kwalezi zibili zenkanyezi.
Indlela-Ukuthi: Phonsa umgudu omkhulu we-microwave-ephephile noma isitsha esikhulu nge-spray spray. Engeza i-3/4 indebe yamaqanda abamhlophe noma ama-egg substitute amaqanda angenawo mafutha, nama-microwave amaminithi angu-1/2. Hlanganisa emgodleni we-Laughing Cow Light Creamy Ushizi waseSwitzerland, uwaphula ube yizicucu. I-microwave ngomunye umzuzu, noma kuze kubekwe. Faka ngaphambi kokudla. (Ama-kilojoule angu-125, i-1.5g fat)
Indlela Yokupheka Amaqanda Ku-Microwave
2 - Lean Ground Turkey + U-anyanisi Soup / Dip Mix
I-AKA Onion Goodness Burgers
Kungani kulungile: Uma ufuna amaphakethe aphethwe amaprotheni ngaphandle kokuhlupheka (noma amafutha amaningi), le recipe iyimfuneko. Yenza ama-burgers amahlanu, ngakho-ke aphelele ubusuku bomndeni, i-BBQ, noma isidlo se-weekend esenza phambili. Ngiyakuthanda ukugoqa imayini emaqabunga e-ulethisi noma ngibe ne-em nge-100-khalori yesihlabathi samaswidi.
Indlela-Ku: Esigodini esikhulu, hlanganisa ngokuphelele 1 1/4 lb. okuluhlaza emhlabathini owomileyo (ama-7 amaphesenti amafutha noma ngaphansi) ane-1-oz. ipakethe le-anyanisi isobho / ididididi. Ngisho kufakwe ama-patties angu-5. Letha i-pan ye-grill ehlanjululwe nge-non-shock spray kuya ekushiseni okuphakathi. Abagadli bama-grill cishe amaminithi angu-6 ngakunye, kuze kube yilapho bephekwe. (1/5 iresiphi, i-patty 1: ama-kilojoule angu-180, amafutha angu-8g)
Ukudla-I-Burgers enomngane: Imibono Yokwesekwa nokuningi
3 - ama-Strawberries + anciphisa- Amafutha e-Feta Cheese
Ama -Strawberry e- AKA ama -Feta
Kungani kukhulu: Kungakhathaliseki ukuthi unesifiso sokudla okusawoti noma okumnandi, lo mbhangqwana we-calorie ophansi ozokwanelisa.
Indlela-Ukuthi: Hlanganisa i-stem iqede ama-strawberries ayi-10 amakhulu, cishe i-1/3 intshi, ngakho-ke kukhona ukuvula okuncane ebhere ngalinye. Uma kunesidingo, sebenzisa isibambo esincane se-spoon ukuze wenze ukuvulwa kukhulu. Ngokugcwalisa amajikijolo nge 1/4 indebe encishisiwe-fat crumbled feta ushizi, ukwephula i-crumbles zibe izingcezu ezincane uma kudingeka. (Amakhilogremu angu-123, amafutha angu-4.5g)
Umhlahlandlela Wokudla Wamafutha Wamafutha weDieters
4 - I-Low-Fat Hot Dogs + I-Red-Fat Crescent Roll Dough encishisiwe
Ama-AKA De-Pudged Pigs ku-Blanket
Okwenza kuhle: Izingulube ezivame ngengubo zigcwele amakholori namafutha. Lezi zithako ezilula zinecala ngokuphelele-kodwa akukho muntu ongacabanga.
Kanjani- Qala : Qala ngezinhlaka ezingu-8 ezingenamafutha (noma ama-fat-free), ngalinye elinama-calories angu-40 kuya kwangu-45 - nqamula ngamunye kube yizingcezu ezingu-4 ezilinganayo. Bhalisa iphakheji lenhlama ye-Pillsbury Reduced Fat Crescent roll in isikhala somsebenzi esincane. Ngesinye isikhathi, welula noma ugoqe unxantathu ngalunye ukuze ukwenze unxantathu enkulu. Sika inhlama ngayinye ibe yizintathu ezine ezincane, ezincane. Kusukela phansi kwesinye salezi zintathu, phakamisa inja eyodwa eshisayo kuleso ngasinye kuze kube unxantathu ujikeleze phakathi nendawo. Beka izingulube eziboshwe ngepayipi elikhulu, elingenakubalwa lokubhaka. Phinda ngezinsimbi ezisele. Uzoba nezingulube ezingu-32 ngengubo. Bhaka ama-375 degrees kuze kube yilapho inhlama ibonakala ifakwe kancane futhi ihlwitha, cishe imizuzu engu-12. (1/8 iresiphi, izingcezu ezingu-4: ama-kilojoule angu-134, amafutha angu-5g)
5 - Amathanga Asemathinini
AKA Yum Yum Brownie Muffins
Okwenza kuhle: Lezi zithako ezimbili zokufaka izithako zizoqeda isifiso soshokolethi, nangama-calories angaphansi kwama-200 a pop. Ithanga lisusa isidingo samafutha afana namafutha, ibhotela noma amaqanda. Vele ungathathi ngokuphambene ukugcwalisa uphayi wepump, okuyizinga eliphakeme kakhulu kilojoule namafutha.
Kanjani-Uku: Khombisa i-12-cup ye-muffin pan ne-foil yokupheka izinkomishi noma uphefa nge-spray spray. Esikhathini esikhulu, hlanganisa ibhokisi elingu-1 isitayela esinyene sokuxuba ukudla kukaDeveli (15.25 - 18.25 oz.) Nge-15 oz ozodwa. kungaba ithanga elihlanzekile kuze kube yilapho libushelelekile futhi lifanane. (I-Batter izoba yinkimbinkimbi.) Hlanganisa i-batter ku-muffin pan. Bhaka ama-degree angu-400 kuze kube yilapho i-toothpick efakwe phakathi kwe-muffin iphuma ikakhulukazi ihlanzekile, cishe imizuzu engu-20. (Amakholori ayi-181, amafutha ayi-3.5g)
Izindlela Zokudla Okungcono-Izindlela Ezinhle Zokukhahla Ukukhanga KweShokoleta
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!