Kudideka ngaphandle lapho. Ngomzuzu owodwa, uyinhloko yezempilo; okulandelayo, uyazi ukuthi ungadli! Funda ukuze uthole amaphutha amahlanu avamile avumela ukudla okunempilo zibe ukukhetha okubi. Ngoba izinhloso zakho ezinhle kufanele zikhokhwe.
Ukungaboni ukuthi yini oyifakile kuSalad yakho
Isaladi yisidlo sokudla sokudla, kodwa singashintsha kalula i-calastroast catastrophe.
Okungenayo okuningi okufakiwe okufakiwe kulayishwa ngekhalori. Ngikhuluma izigxobo ze-croutons, ama-tortilla amathanga, ushizi, namantongomane athile. Kodwa i-culprit enkulu futhi evame kakhulu? Ukugqoka.
Isaladi ephilile ngokuphelele iba yingozi yekhalori uma ivuliwe ngokugqoka amafutha okugcwele. I-isipuni emibili ekhonza ukugqoka okujwayelekile iqukethe ama-calories angu-150, kodwa iningi lama-saldi e-entry liqukethe izikhathi ezimbili kuya kathathu lelo nani. Cabanga ukuthi uhlakaniphile ngokuyala isaladi likaKhosari esikhundleni se-pasta? Cabanga futhi. Lezo saladi zilinganiselwa ku-850 kilojoule!
Ithiphu ye-HG: Hamba ngokugqoka okukhanyayo ohlangothini, bese usebenzisa kancane. Njengoba ngithanda ukusho, "Dipha, ungadli!" Ungasebenzisa futhi i-drizzle yeviniga ebhalsamu noma i-spoonful ye-salsa kunokuba wenze isaladi enempilo .
Ukuphuza Izithelo Zakho Nemifino
Uma uhlunga isithelo sezithelo nemifino, ulahlekelwa yiyo yonke fiber yokugcwalisa. Futhi njengoba kuthatha izithelo eziningi nemigodi yokwenza ijusi elincanyana, umphumela wokuphela ungaba ikhalori ehlelekile.
Ngingumfana we-smoothie ekhaya, kodwa akuwona wonke ama-smoothies adalwe alinganayo. Iminikelo eminingi ye-smoothie-yokuthenga igcwele izithako zokudla: i-granola, i-milk fat full, ama-sugru syrups, ama-nut butters, nokuningi. Ngakho ngaphambi kokuya e-Groovy Smoothie, hlola izibalo zokudla okunomsoco! Ungase umangale.
Ukudla kakhulu Into Enhle
Eminyakeni embalwa edlule, ukudla okunamafutha okugcwele kuye kwabuyisela emuva. Ukudla ngamafutha omzimba (ama-MUFA) -amafutha omnqumo, i-avocado, nama- alimondi- abizwa ngokuthi "amahle" amafutha. Kuyiqiniso ukuthi lezi zokudla ziza nezinzuzo eziningi zokudla okunomsoco, kodwa zivame ukuba ne-calorie kakhulu. Lokhu kusho ukuthi ingxenye encane iqukethe amakholori amaningi.
Isibonelo, isipuni esisodwa samafutha omnqumo sinama-khalori angu-120. Ingxenye yesine yamantongomane ahlanganisiwe anama-khalori angama-200. Futhi i-avocado enkulu inama-khalori angu-320. Izindawo zokudlela ziyaziwa kakhulu ngokukhonza izingxenye eziphezulu zalezi zokudla, kepha udinga kuphela inani eliphansi ukuvuna izinzuzo zokudla okunomsoco. Ngakho-ke, hlala amehlo akho, futhi wenze lokhu kudla kube yinkambiso, hhayi umcimbi omkhulu!
Ukugcoba amaprotheni nama-Veggies ku-Sauce Fattening
Ayikho indlela esheshayo yokuguqula ukudla okunomsoco okunomsoco kunokuba uyifinyelele nge-sauce embi-izindaba. Ama-sauces amaningi ayisikhilimu aqukethe ukhilimu olunzima, ibhotela, i-oli, i-mayo, kanye / noma ufulawa. Uma ufunda imenyu, qaphela i-hollandaise, i-béchamel, i-carbonara, no-Alfredo. Izinto ezesabekayo! Izinketho ezingcono? Utamatisi isiphuzo, ujusi kalamula, salsa, uviniga wase-balsamic, ne-soy sauce. Uma ungeke ukwazi ukumelana nomshukela omisiwe, uyihlele ohlangothini.
Okungenani ngale ndlela ungalawula ukuthi udla kangakanani!
Ukwenza i-Granola Umdlali Omkhulu Ezithombeni Zakho Ne-Yogurt Parfait
O, granola. Usikhohlisile kanjani sonke. Lokhu kungenye yalezo zinto ezibonakala ziphilile okunempilo eqinisweni igcwele amakholori. Ikomishi elilodwa linamakholori angaba ngu-500 nama-gram angu-30 amafutha. Ubani owayengacabanga!
I-Granola isetshenziselwa ukudliwa ngezinxenye ezincane, kodwa abantu abaningi badla ama-servings amabili kuya kwezintathu ngesikhathi ngaphandle kokuqaphela. Ngivame ukugwema i-granola, uqobo, kepha uma uyithanda ekuseni yakho, gcina usayizi wesabelo kumapuni wezipuni ezimbalwa. Gxila ezintweni esikhundleni; ulethe amajikijolo, i-banana, ne-ananas!
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!