Ezinye ukudla ziyaziwa ngokuthi i-halo yezempilo-zibonakala zifana nokukhetha okuhlakaniphile, kodwa empeleni, azikho. Ngizibiza ngokuthi ukudlala ukudla! Nazi ezimbalwa zezibonelo zami ezizithandayo.
I-Granola
Ngenkathi i-granola ikhiwa izithako ezinempilo, ngokuvamile i-calorie enamandla, okusho ukuthi inani elincane linama-khalori amaningi. Futhi ngenkathi kuhle kuma-servings amancane, abantu bavame ukudla i-granola njenge-cereal ejwayelekile noma imfucumfucu kuyo nge-handful, engayithola ikhalori eyabiza.
Ikomishi ye-granola yendabuko inama-calories angama-450 namafutha angu-16g! Ngisho ne-granola enamafutha aphansi kaningi inamakholori angaba ngu-400 indebe ngayinye. Uma unesimo sengqondo sokusanhlamvu, hlanganisa into ephezulu e-fibre ene-cereal ekhukhumezekile isitsha esisodwa sigcwalisa futhi sikhulu.
I-Greek Yogurt YesiGreki
Ngiyathanda i-yogurt yesiGreki kodwa ngihlale nginamathele ku-0% noma ku-2% izinhlobo zamafutha. Kungani? I-yogurt yogrikhi ephelele yamaGreki iyaphakama kokubili amakholori namafutha. I-o-ounce ayi-8 ekhonza uhlobo lwe-plain ithole cishe ama-280 amakholori namafutha angu-20g. Izinto ezingenawo amafutha, ngakolunye uhlangothi, zinama-calories angaba ngu-130 okulinganayo futhi ngokuvamile zifika eziqukathweni ezingenasidla ezinamakholori ayi-100 ngayinye. Qaphela, ngoba amaphakheji abukeka afana kakhulu!
Uma ungathandi ukudla ithafa lesiGreki lesi-yogurt, gxuma ku-pack-no-calorie sweetener iphakethe, uphonsa ngezithelo, futhi uphezulu nge-high-fibre cereal. Ukudla kwasekuseni okukhulu kangaka! Uma udla i-yogurt njengesidlo, yenza kube mnandi nge-salsa noma ezinye izithako .
AmaSaladi okudlela
Ngiyazi ukuthi ucabangani. Isidlo esenziwe nge-lettuce singaba kanjani isinqumo esibi? Inkinga ayiyona imifino, yizo zonke izinto ezitholwa ukuze zenze isaladi ibonakale.
Amacala ajwayelekile? Izinkukhu ezibandwe futhi ezithosiwe, amantongomane aphuziwe, ama-fat-shizi aphelele (nokuningi kwawo!), Ama-noodle othosiwe noma ama-tortilla, kanye nendlela yokugqoka ekhulu kakhulu.
Abantu bavame ukucabanga ukuthi ama-vinaigrette aphilile, kodwa ngokuvamile avutha njengama-creamy dressing. I-2-isipuni ekhonza i-vinaigrette inama-khalori angama-180 namafutha angu-18g, futhi ama-saldi yokudlela ngokuvamile ahanjiswa noma asebenze ngezikhathi ezintathu noma ezine leyo mali!
Hlala uguga ohlangothini (ukukhanya okunye, uma unayo) bese ufaka imfoloko yakho kuwo (ungadlulisi wonke amaqebelengwane okufanelekile phezu kwesaladi lakho). Bese ugwema lezo zengezo eziphezulu zekhalori, futhi unamathele ama-veggies amasha kanye namaprotheni aphilile.
I-Sandwich Wraps
Abantu abaningi bacabanga ukuthi izigqoko zenziwe njengezindlela zokukhanya ezingasese ezenzweni zesasikisi, kodwa lokho akunakwenzeka kude neqiniso.
Ngesikhathi ama-tortillas encane, ajwayelekile kakhulu. Vula ukugoqa futhi cishe uzothola i-tortilla ubukhulu besondo lakho lokuqondisa! Lokho kuphela kalula okungaba ne-300 + kilojoule. Ngaphezu kwalokho, lawo ma-tortilla angaba nokudla okungaphezulu kakhulu kunezinkwa ezimbalwa zezinkwa, okusho ngisho nama-calories amaningi!
Uma usendleleni, khetha isangweji emathinini amancane esinkwa sesekolweni noma ucele ukuba uhlanganiswe ngo-ulethisi. Esikhathini esitolo, bheka ama-tortillas aphakeme kakhulu anama-khalori angu-110 noma ngaphansi.
Kungakhathaliseki ukuthi yibaphi, gcwalisa isangweji lakho ngamaprotheni ahlanzekile afana ne-turkey tincetu noma isifuba sezinkukhu, ama-veggies amaningi, kanye nama-condiments aphansi (isinaphi).
Amazambane aphekwe yi-Restaurant
Ngokuvamile, amazambane aphekiwe angaba yisinqumo esihle, kodwa inkinga ngokuhleleka amazambane ophekiwe uma uphumile ukuthi lezo zokudlela zivame ukukhonza ezinkulu.
Ngenkathi izinga elijwayelekile lokukhonza amazambane aphekwe ngama-ounces angama-6, izindawo eziningi zokudlela zikhonza amazambane amahora ama-ounces angu-12, okusho ukuthi anama-khalori angaphezu kuka-300 ngamunye. Lokho ngaphambi kokuthi ungeze noma yini kubo! Ukubheja kwakho okuhle ukunamathela amahafu amazambane bese uphakamisa nge-salsa noma udle ngokucacile.
Izidakamizwa ezingenayo i-Sugar / Free-Fat-Free
Kulula ukucabanga ukuthi noma yini engenawo ushukela noma amafutha angenayo ngokuzenzekelayo ukudla okunomusa.
Kodwa lokhu kudla kuvame ukulayishwa ngekhalori, naphezu kokwehlisa ushukela noma amanoni.
Amaswidi ama-sugar-sugar asuke ephakeme emafutheni angamafutha futhi angenabuthi ngokuvamile ahlanganisa amanani aphezulu ashukela. Uma uphume futhi uthanda futhi uthanda i-dessert, hamba amajikijolo amasha nge-squirt we-ukhilimu ohlutshiwe noma ube ne-sorbet encane. Futhi esitolo, njalo hlola amalebula okunomsoco ukuze uthole indaba egcwele.
Ama-Muffins wegatsha
Ama-muffin amagatsha ngokuvamile awawuthandi ukudla. Kungakhathaliseki ukuthi watshelwa yini eminyakeni edlule futhi kungakhathaliseki ukuthi i-fibre iqukethe kangakanani, ama-muffin we-bran ajwayelekile akuyona yokukhetha kwasekuseni okunokudla .
Ukhula, ibhotela, ushukela, amaqanda, amafutha ... ingabe noma iyiphi yalezi zithako izwakala ukukhanya kuwe? I-muffin ye-bran ejwayelekile ifaka amaphikori angama-450 namafutha angu-14g! Ngisho nama-muffin amaka amafutha aphansi ajwayele ukulayishwa ngendlela yamakholori amaningi ashukela.
Uma uphuma kwasekuseni, usuhle kakhulu nge-scramble emhlophe yeqanda. Emhlanganweni we-brunch? Thatha isithelo esikhulu. Futhi uma ufuna ukwenza ama-muffin ekhaya, sebenzisa ama-substitutes afana ne-bhotela ekhanyisiwe noma ukukhanya kwe-buttery, ukusabalalisa amaqanda amaqanda amaqanda noma amaqanda abamhlophe, kanye nama-applesauce angeziwe-ushukela.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!