1 - Yini okufanele idle ukulahlekelwa isisindo
Uyazi ukuthi yini ongayidla ukuze ulahlekelwe isisindo? Ungase ukhululeke ukwazi ukuthi akudingeki uchithe imali eningi noma uya ezitolo zokudlela zokudlela ezidumile ukuze ugcwalise ifriji yakho uma uzama ukunciphisa. Eqinisweni, imikhiqizo eminingi ekuhlelweni kokudla kwesisindo esihle kakhulu yinto ejwayelekile ongayithola kunoma iyiphi isitolo. I-Smart dieters idla lokhu kudla okuphansi futhi kulula futhi kancane kancane.
Ukudla okuhle okunempilo kokunciphisa isisindo ngokwemvelo kunamafutha nama-calories , okugcwele izakhi futhi kulula ukukulungiswa. Ungathola ukudla okunjengalezi kuzo zonke izingxenye zesitolo esitolo futhi ngezinye izikhathi ngisho nasezikhaleni ezilula. Lezi zokudla ngeke ziphule isabelomali sakho, kodwa zingaphula umjikelezo wokudla ngokweqile futhi zikusize ukuba ulahlekelwe isisindo.
2 - Radishes
I-Radishes iyinkimbinkimbi, igcwele i-fiber futhi iphansi ephansi khalori. Eqinisweni, isithombo ngasinye sinikeza ikhalori elilodwa kuphela, sibeka phezulu kwesisindo esihle sokudla kwesisindo. I-veggie ebomvu ebomvu iphinde ilula ukugcina esiqandisini futhi kulula ukupakisha uma udinga isiphuzo ekuhambeni.
Awuqinisekile ukuthi yini okufanele uyenze ngama-radishes? Uma ungathandi ukudla ama-radishes wedwa, uwasuse uphinde uwafake esaladini lakho ukuze unikeze i-pop yokuvutha okomnandi. Noma kuthiwani mayelana nesidlo esimnandi seRadish ne-Olive Salad? Ungakwazi ngisho ukupheka ama-radishes bese udla njengendlevu enempilo.
3 - I-Cheese Minis
Enye yezinto ezinzima kunazo zonke ekudleni ukuyeka ukudla okucebile okucebile okuthandayo. Ama-dieters amaningi alahlekelwa ushizi kakhulu. Kodwa akudingeki ulahle ushizi ngokuphelele uma uzama ukwehlisa phansi. Kufanele nje udle kancane.
Yingakho uNgqongqoshe we-Jarlsberg enhle. Lezi zokudla okuncane ezincane ezilula kakhulu zithwala nawe futhi ngoba nxazonke mini mini zihlanganiswa kalula kulula ukulawula usayizi wesabelo. Ukukhonza ngamunye kuqukethe amakholori angu-70 kuphela. Ufuna ukunciphisa amakholori akho nakakhulu? I-Jarlsberg Lite Ministers entsha ingama-kilojoule angu-50 kuphela, 2.5 amagremu amafutha namagremu angu-7 amaprotheni.
4 - I-Grapefruit
Khumbula ukudla kwamagilebhisi? Yebo, angizange nginconyise lolu hlelo, kodwa ngingathanda ukuncoma izithelo zomvini ohlwini lwakho lokudla kwesisindo. I-grapefruit yesiqingatha (ekhonza ngokukhululekile) inikeza ama-calorie angu-52 kuphela futhi igcwele izakhi ezifana namavithamini A, C, no-B6.
Uma ungathandi i-grapefruit yedwa, yengeze esaladi lesithelo. Ezinye izithelo zingaba zikhudlwana kakhudlwana. Uma wengeza lesi sithelo se-tangy citrus esaladini ngebhanana namajikijolo, uthola ukudla okungaphezulu kwamakhalori ambalwa.
5 - Uhlu lwe-Iceberg
I-lettuce ye-Iceberg ayiyona epholile . Kodwa empeleni kungenye yezinto ezinhle kakhulu zokulahlekelwa kwesisindo. Kungani? I-lettuce ye-Iceberg inamakholori angu-7 kuphela indebe ngayinye. Ngakho ungakwazi ukudla ukudla kwakho futhi uzizwe sengathi udla okuningi ngaphandle kokungeza amakholori. Ungakwazi ngokuphindwe kabili ubukhulu besaladi yakho, phakamisa ama-tacos akho bese wengeza intshi ekuphakameni kwesihlabathi sakho ngamakhilomitha angaphansi kuka-10.
I-lettuce ye-Iceberg ibuye ibe ne-crunch futhi ibe nombala ekudleni kwakho futhi le-veggie eshibhile, elula ukuthola i-veggie igcwele amanzi-ngakho-ke iyamisa futhi!
6 - Inkabi Jerky
Uma ungumuntu ohlala njalo ophila ngokujwayelekile, cishe usufike esitolo esivumelana kanye noma kabili ujikeleza ama-aisles, ufune ngokulangazela into enempilo yokudla. Lokhu kuyinkimbinkimbi eyinkimbinkimbi ngoba akuzona njalo izinketho zokudla okunobungane kulezo zitolo - ngaphandle kwenkomo yenkomo.
Lokhu "ukudla okungenamsoco" empeleni kuhle kakhulu ekudleni kwakho. Akuyona into engcono kakhulu yokulahlekelwa kwesisindo ngoba imikhiqizo eminingi iphezulu kakhulu kwi-sodium. Kodwa ama-brand angcono ngokuvamile aphansi kwamakhalori futhi aphezulu amaprotheni. Inhlobo yenkomo yemvelo yenkomo, isibonelo, inama-calories angu-70 kuphela namagremu ayi-13 amaprotheni ngokukhonza.
I-7 Yogurt yase-Asia
Ngiyaqiniseka ukuthi ubonile i-smart dieters igubha phansi i-yogurt yesiGreki ngesikhathi sokudla. Futhi akukho lutho olungalungile uprotheni ophezulu, ukwelashwa okunomusa. Kodwa i-yogurt yase-Asia ingenye indlela enhle uma uzama ukuthola amaprotheni kusuka ebisi.
I-Tarte Asian yogurt yase-Tarte yase-Asia iyinama-ounces angu-6, amancane kakhulu kunezinkomishi ezidumile ze-yogurt yesiGreki. Inkomishi ngayinye inikeza amagremu angu-12 amaprotheni nama-calories angu-110 kuphela - angaphansi kwegagurt yamaGrike. Ukubalwa kweshukela kuvamise ukwehla futhi. I-yogurt yase-Asia inama-gramu ayi-13 eshukela, aphansi kunomsoco wokuqukethwe kwamanye ama-yogurts amaningi.
8 - Slaw Mix
Kungakhathaliseki ukuthi udla ukudla okunjani, ukuxuba kufanele kube njalo ohlwini lwakho lokudla lapho uthengela ukudla okungcono kwesisindo. Kungani? Yindlela elula yokwengeza inqwaba, i-fibre, umsoco onempilo, nokuvutha okunomsoco kunoma yisiphi isidlo. I-top burgers yakho nayo, yengeze kuma-tacos noma yakha isaladi lonke emhlabeni wokuxuba okulula ukusebenzisa.
Kunezinhlobo eziningana zokuxuba okukhethwa kuzo, kodwa ngithanda ama-broccoli slaw blends afaka izaqathe. Ungathola futhi ama-slaw blends afaka phakathi iklabishi kuphela. Hlola ingxenye yokukhiqizwa yemakethe yakho ukubona ukuthi yini etholakala eduze kwakho.
9 - Ukholifulawa
Uma udinga ukudla okuhlwabusayo okungashibhile, okulula ukuthola futhi okunezinhlobonhlobo eziningi, bese ubheka okungaphezu kwekholifulawa. Ukusetshenziswa kwalokhu yemifino enomzimba kunika amakholori angu-25 kuphela ama-2.5 amagremu ama-fiber nama-2 amagremu amaprotheni.
Ngenxa yokuthi ukholifulawa uye wanda kakhulu ekuthandeni, uzothola izindlela eziningi zokupheka ezitholakala ku-intanethi ngezindlela ezintsha nezithakazelisayo zokusebenzisa imifino. Namanje i-veggie elula yokudla okuluhlaza, kodwa ungaphinda uhlanganise ikholifulawa ngendlela efanayo ozoyifaka ngayo amazambane. Abanye abantu baze benze ngisho ne-pizza isikhafu ngekholifulawa.
10 - Ama-Chick Peas
I-peach peas, ebizwa ngokuthi i-garbanzo ubhontshisi, kufanele ibe nento kuwo wonke ama-diet's pantry. Inkomishi yesigamu yebhontshisi enenhliziyo enika cishe ama-calories angu-130, cishe ama-gram angu-6 e-fibre nama-gram angu-7 okugcwalisa amaprotheni.
Uma uthanda ukunambitheka kwe-nutty yama-chick peas, ungawadla wedwa, kodwa ngokuvamile ngiwasebenzise ukwenza ikholori ephansi (ngaphandle kwe-tahini). Ungafaka ubhontshisi we-garbanzo ku-soups nama-saladi noma wenze ama-poppers we-chick njengendlela yokudla okubili oyothandayo wena nabantwana bakho.
11 - Umhluzi wezinkukhu
Akukho lutho oluthatha ama-calories ekudleni kwakho ngokushesha kunamafutha okupheka. Ngisho namafutha omnqumo anempahla eminingi enempilo anama-khalori angu-120 ngepuniji ngalinye . Kungaba kuhle uma singasisebenzisi amafutha nhlobo uma sisebenzisa inyamazane noma inyama, kodwa lokho akusebenzi ngaso sonke isikhathi.
Kwezinye izindlela zokupheka, ungakwazi ukupheka nge-inkukhu stock esikhundleni samafutha . Uzothola iziqukathi ezincane esigabeni sesobho esitolo sakho futhi ngigcine okungenani elilodwa lalawo mabhokisi amakhokhi avuselelwe ngesandla ngaso sonke isikhathi. Nge-isipuni nje noma ezimbili, kulula ukupheka anyanisi, i-garlic, nezinye izinkukhu futhi uzofaka ama-calories angaphansi kuka-5 ekudleni.
I-12 - Ikhukhamba
Yini oyidlayo uma uzama ukulahlekelwa isisindo futhi ufuna is sandwich? Ezinye ze-dieters zisebenzisa empeleni amakhukhamba ukuze athathe isinkwa. Le ngqungquthela yokusindisa ingasindisa amakholori angu-200-300 uma wenza isangweji.
Uma ungayithandi ikhasi lekhukhamba (abanye bathi liyakuthanda okubabayo), ungakwazi ukukhipha ikhukhamba yakho ngaphambi kokwakha isangweji. Bese usika ngesigamu ubude bese uphuma imbewu nge-spoon ngakho ingxenye ngayinye yekhukhamba inomumo wesitimela. Ngemuva kwalokho, gcwalisa maphakathi ngenyama enomzimba efana ne-turkey, engeza utamatisi kanye nepelepele futhi une-sandwich enomzimba ophuzi ngaphandle kwesinkwa esiphezulu!
13 - I-Butter Button (ngamaphakethe)
Ochwepheshe abaningi bokudla bayokutshela ukuthi ibhotela le-peanut ingenye yezinto eziphambili zokudla kwesisindo . Kuyiqiniso ukuthi cishe wonke ama-nut butters agcwalisa futhi aqukethe amafutha enempilo. Inkinga ngebhokisi le-peanut ukuthi lilayishwa ngekhalori futhi kunzima ukudla nje ukukhonza okulodwa .
Uma udinga ngempela ukugcina ibhotela lezinyosi ekudleni kwakho uma uzama ukwehlisa phansi, uthenge kulezi ziphakethe ezisebenzayo zokukhonza ezilodwa. Bese uyiphonsa ebhokisini lakho lesidlo sasemini, isikhwama sakho esikhwameni noma isikhwama sakho esikhwameni nesinye isilimo esidliwayo esinamagatsha anamanzi.
14 - I-Oatmeal yase-Old Fashioned
Ingabe udla i-oatmeal yekusasa? Uma wenza, lokho kuhle. Kodwa amanye ama-oatmeal brand angcono kunezinye. Uma uthengisa lawo maphakethe angakhonanga angenawo ama-flavour njenge-maple isiraphu noma i-apple sinamoni, khona-ke ungase uthande ukucabanga kabili. Lezi phakethe ngokuvamile zilayishwa ushukela.
Esikhundleni salokho, bheka ngezansi kulawo maphakethe amafancy esitolo sokudla futhi ngokuvamile uzothola ama-oats aqoshiwe asekudala emashalofini aphansi. Bheka i-canister yamakhadi - okufanayo nomkhulu wakho owawujwayele ukuthenga. Lawa ma-oats anempilo, kulula ukugcina, eshibhile futhi ukukhonza ngenhliziyo yonke kunika ama-calories angu-150.
15 - Inyosi Yokudla
Ungase ucabange ukuthi i-dieters edla inyama yenkomo ethosiwe ihlelwe ukwehluleka. Futhi ungase ulungile. Kodwa kungenzeka ukuba udle inyama yenkomo futhi ulahlekelwe isisindo . Kumelwe ukhethe inyama yakho ngokucophelela.
Uma uthola ukunxanela inyama enomvu, ungathenga inkomo enomfowenu yokukhetha njenge-marton filet. Kodwa ama-steaks afana nalawo avame ukubiza. Esikhundleni salokho, hamba ku-counter yakho yesinkwa bese uthola izinyosi ezigcobe kakhulu. Ungakwazi ukwanelisa lokho kuthanda inyama ebomvu nge-2-ounce ekhonza equkethe kuphela amakholori angu-80. Ungasebenzisa ngisho nenkomo yokugcoba emasakeni wekhukhamba ukuze ususe ama-calories esesinkwa.
16 - Popcorn Old School
Ama-smart dieters amaningi adla i-popcorn futhi alahlekelwa isisindo ngempumelelo. Kodwa izinhlobo eziningi ezandulela kuqala zihlinzeka ngamakorikhi amaningi kunalokho okudingayo. Ngisho nemikhiqizo ekhangisa ukuthi "ayinacala" ingaba ngaphezulu kwamakholori. I-popcorn ye-Popped Air Popped ye-Guilt Joe eyancishisiwe iqukethe amakholori angu-110 ngokukhonza.
Ngakho-ke kungani ungathengi izinhlamvu ze-popcorn zasesikoleni esidala futhi umoya uziphakamise? Indlela yokwenza ngayo izongena imali nama-khalori ukukusiza ukuthi ulahlekelwe isisindo ngokushesha. Ummbila owodwa osebenza emoyeni uhlinzeka ngama-calories angu-90 kuphela.
17 - I-Yasso inkantini
I-Dessert imisiwe ngokuphelele uma uzama ukunciphisa isisindo. Kulungile? Akulungile! Kukhona imishayo emincane emisiwe emakethe ehlinzeka ngamakhilomitha angaphansi kuka-200 ngokukhonza. Kodwa kukhona nezinye ezinikezela amaprotheni. Enye yalezi zenziwa nguJasso. Imigoqo ye-Sea Salt Caramel iyinhlangano enhle kakhulu enomuncu futhi enomnandi futhi ibha ngayinye iqukethe ama-calories angu-100 kanye no-5 amagremu amaprotheni. Ayikwazi ukuthola imigwaqo ye-Yasso emakethe yakho yangakini, kunezinye izimpahla ezenza ukuphathwa okubandayo okubandulwa. Qiniseka ukuthi uhlola inani lekhalori ngaphambi kokuthenga.
18 - ama-Shrimp ane-Frozen
Uqine kakhulu ngokulahlekelwa isisindo, ngakho-ke ukha ukudla okuzungeze umthombo onamaprotheni . Kodwa manje ugula izinkukhu futhi ungenaso isikhathi sokupheka izinhlanzi ezintsha. Ngakho wenzani? Uma unesikhwama sezinhlanzi ezifriziwe efrijini, inkinga yakho ixazululwe!
Isikhwama esisodwa esisebenzelayo sinikeza ama-gramu angu-17 amaprotheni nama-khalori angu-77 kuphela. Ncoma ama-shrimp ngaphansi kwamanzi abandayo bese uwaphonsa esaladini, noma uwafake emkhatsini wezingulube ezimbalwa bese uwafakela e-grill ukuze uthole ukudla okunomsoco, okunomsoco.
Ama-19 - Amaqanda
Amaqanda angena futhi aphume emphakathini wezempilo, kodwa njalo njalo ohlwini lwami lokudla okungcono kakhulu kokulahlekelwa isisindo. Amaqanda ayingxenye ephelele elawulwayo, ahlukene kakhulu, ungadla ngaso sonke isikhathi esidlweni, futhi agcwele ukudla okunomsoco.
Iqanda elilodwa elinzima elibilisiwe liqukethe amakholori angu-72 kuphela nangaphezulu kuka-6 amagremu amaprotheni. Kunamafutha emaqanda, kodwa kulula ukususa i-yolk futhi udle umhlophe uma ukusetshenziswa kwakho kwamafutha kuphakeme kakhulu ngosuku olunikeziwe. Amaqanda ahlosiwe amashadi amaningi futhi amaqanda aphelele noma amaqanda abamhlophe kuyisinqumo esikhulu sasekuseni.
20 - I-Angel Food Cake
Ngakho-ke yini idayeter yokwenza ngesikhathi esithile lapho ikhekhe kulindeleke? Awekho amaqebelengwane amaningi azokwazi ukuhambisana nokuhleleka kokuhlelwa kwesisindo - ngaphandle kwekhekhe lokudla kwezingelosi.
Ikhekhe elilodwa lokudla lokudla lengelosi linikeza amakholori angu-140 kuphela. Ngakho lokho kuqhathaniswa kanjani nocezu lwekhekhe le-chocolate? Ikhekhe elilodwa elikhishwa ngekhekhelethi linikeza okungenani kabili ama-khalori amaningi!
Uma udla ikhekhe lokudla kwezingelosi esikhathini sakho esikhethekile, siphezulu ngamajikijolo amasha kanye nokukhonza okuncane (izipuni ezimbili) zekhrimu ehlutshiwe ukuze ubale inani eliphelele ngaphansi kwama-khalori angu-200.