Ukudla phakathi kokudla kuyindlela ehlakaniphile yokugwema ukulamba kakhulu bese uyinqoba ekudleni kwakho okulandelayo. Kodwa awufuni ukushaya ama-kilojoule afanelekile ekudleni kulezo zokudla okulula. Khetha ukudla okuhlakaniphile! Nasi uhlu lwemibono yokumangalisa emangalisayo, ngayinye ene-calories angu-100 noma ngaphansi.
1 - I-yogurt yaseGreek
I-yogurt yesiGreki iyisimo esihamba phambili ngesizathu. Ukuthungwa kwalo okunamandla kunelisekile futhi kunamaprotheni amaningi kakhulu njenge yogurt ejwayelekile. Ikhefu ngalinye lezinkomishi elikhonza amafutha angenawo amafutha angamafutha angama-kilojoule angama-65, okushiya igumbi ukuze lifake i-jazz nge-no-calorie sweetener kanye nezithelo ezintsha. Ngcono nakakhulu: Finyelela kokunye kweziqukathi eziyi-100-ikhalori ezinamaphesenti amaningi emashalofini, njenge-Yoplait Greek 100 Whips! noma u-Chobani Simply 100.
2 - Amakhokheji we-Cheese elawulwa yiNgxenye
Ushizi uyisiphuzo kodwa ama-calories angadonsa ngokushesha uma ungaqapheli. Ngenhlanhla, kunokudla okulula okukodwa okungakusiza okukwanelisayo futhi okunezibalo ezinhle.
I-Babybel yenza inqola yama-mini onke, ngalinye linama-calories angaphansi kuka-75. Ibhonasi: Bafika beboshwe nge-wax obomvu, okujabulisayo ukudlala ngemva kwalokho. Futhi ushizi okhanyayo ukukhetha okuyingqayizivele. I-Sargento ine-flavour encane enhle kakhulu enhle kakhulu. Udinga ukuchotshozwa nge ushizi wakho ocolile? Phakamisa umkhawulo wama-calori angu-35 we-The Laughing Cow Creamy Light Swiss enezinye ze-Old London Melba Toast noma ukudla okulula. Kuyinto combo enkulu!
I-3 - 2 Iikomishi Ihliswe ama-Strawberries
Ungaba nezinkomishi ezimbili ezigcwele ze-strawberries ngamakolori angama-100 kanye no-6 amagremu wokugcwalisa i-fiber. Nazi ezinye izingxenye zezithelo ze-calorie eziyi-100, kanye nezinombolo zazo ze-fiber:
- Izinkomishi ezimbili 1/4 ze-watermelon (1.5g fiber)
- 1 izinkomishi ezingu-3/4 ezinqunywe nge-apple; cishe 1 apula ephakathi (fibre 4.5g)
- 1 3/4 izinkomishi eziqoshiwe ze-cantaloupe (i-fibre 2.5g)
- 1 1/2 izinkomishi raspberries (12g fiber!)
- 1 1/4 izinkomishi izingxenye orange; 1 ½ ama-oranges ephakathi (fibre 5.5g)
Ukuze uthole ukuxuba kwe-fibre namaprotheni, umbhangqwana wesigamu sokukhishwa kwalesi sithelo (okuyinto enhle yokulahlekelwa kwesisindo ) nge-50-calorie cheese snack, njenge-Mini Babybel Light wheel.
I-StarKist Creations Tuna Pouches
Awukwazi ukuhamba kabi ngeprotheyini ehlanzekile, futhi lezi zikhwama ezizinzile, ezisebenzayo ezingabodwa ziyisisekelo esikhulu sokupakisha. Gcina e-pantry yakho, ideskithophu yakho yedeski, noma isikhwama sakho. Vele uqiniseke ukuthi kukhona imfoloko ephathekayo, futhi!
Enye yalezi zizokugcwalisa ngaphandle kokukulinganisa futhi ihlelwe ngaphambili, ngakho ayikwazi ukuhamba kahle. Isikhumba ngasinye sinama-calories angu-70 kuya kwangu-110, ngakho-ke amanye ama-flavour awahambelani kahle "esigabeni sama-calories noma ngaphansi", kodwa namanje asuke ekhethwe kahle.
5 - Diy 100-ikhalori Packs
Ukuthengwa kwamaphakheji angu-100-khalori yizindaba zakudala, kanye nalawa maphakheji amancane ama-chips nama-cookies awanelisekile neze. Yingakho kungcono ukudala ama mixes akho okugcwalisa ukudla. Ungabe ushaqeka ukuthi izinto ezinhle zingangena kanjani ku-calories angu-100!
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!