Lezi 6 zokudla okunempilo zingahle zikhohlise
Kungenxa yokuthi ukudla kunomsoco akusho ukuthi kunezikhalo ezincane. Akufanele, kodwa kuyiqiniso! Nazi izinto eziyisithupha "eziphilile" okudla ngokumangalisayo ku-kilojoule namafutha.
I-Hummus
Kulungile nakanjani kuwe. Ekuboneni kokuqala, umthamo wamanani wokudla okunomsoco wama-khalori angu-60 ngokukhonza ngamunye awubonakali nhlobo. Inkinga? Ukuthi ukukhonza kuphela izipuni ezimbili ezincane.
Ingabe kunoma ubani owake wayeka ngemuva kwezipuni ezimbili ze- hummus ? Kungaphezu kwalokho, udla okungenani i-1/3 indebe yayo (cishe ama-khalori angu-160 'ayifanele!). I-factor ku-pita chips eyodwa, futhi ubheka ama-300 + kilojoule we-snack encane. Iseluleko sami? Linganisa ukukhonzwa kwe-hummus, bese uyixuba ngezipuni ezimbalwa ze-cal-low salsa. Bese unamathele izinti zezithelo ze-carrot!
Amantongomane
Amantongomane angumthombo omuhle weprotheyini ne-fiber, okwenza kube lula ukuzikhethela okunamandla - kodwa izinto ezingenacala zingaba yingozi yokudla okunomsoco. Uma udla amantongomane, kufanele ulawule lezo zingxenye. Ingxenye yendebe yamantongomane ahlanganisiwe - angangena entendeni yesandla sakho - ine-calories angu-400 nama-35 amagremu amafutha. Bheka amaphakethe ama-100-khalori yamantongomane, afana ne-Emerald ne-Blue Diamond. Noma unamathela kuma-pistachios kugobolondo. (Bathatha isikhathi eside ukuba badle!) Enye indlela enhle yokwanelisa ukunqweneka komuncu ibhotela le-peanut enomphuzi - uma ungazange ulivivinye, asikho isikhathi esinjengamanje.
Kuyamangalisa!
I-Granola
Isikhathi seqiniso: indebe eyodwa ye-granola inama-khalori angu-600 nama-gram angu-30 amafutha. Yep, ufunda lelo lungelo. Futhi ngaphambi kokuba ubisi lengeziwe! Ngisho ne-granola enamafutha aphansi inamakholori angama-400 ngendebe ngayinye. Pho kungani ungabonanga lezi zinombolo ezishaqisayo kumaphakheji enomsoco? Usayizi osebenza ngokusemthethweni we-granola iningi yikomishi yesine yokulinganisa futhi engenakwenzeka.
Yikes! Ngizama ukugwema i-granola ngokuphelele - kodwa uma unayo, faka ingxenye encane yezinto nge-calorie ephansi efana nekolweni elikhukhumezekile.
I-yogurt yesiGreki
Amashalofu esitolo samakhamera agcwele iziqukathi zegagurt yesiGreki, kodwa akuzona zonke izibhebhe eziphephile. Ikomidi lezinto ezigcwele ngamafutha linamakholori angu-225 futhi lifika ku-11 amagremu amafutha. Ngokuqinisekile, iphezulu emaprotheni - kodwa futhi inguqulo ye-nonfat, ene-calories namafutha ambalwa. Ngingumfana omkhulu wokusebenzisa i-yogurt yamaGreek njengengxenye yekusasa kwasekuseni noma njengendlela yokudla, kepha qiniseka ukuthi unamathele emzimbeni ongenamafutha. Ukwenza kube okuthakazelisayo, gqugquzela ku-sweetener engokwemvelo engekho-ikhalori futhi amanye amajikijolo amnandi noma ashukile. Noma sebenzisa lezi mix mix zokudala kanye toppings !
Kale Chips
Ama-chip chips angomunye walezo zokudla ezinokuthi "i-halo yezempilo" ezungezile, okusho ukuthi zizwakala ziphilile, ngakho-ke kufanele zibe ... zilungile? Akulungile. Zivame ukuthosiwe emafutheni, okwenza zibe njenge-caloric njengama-potato ajwayelekile.
Smoothies
I-smoothie izwakala njengendlela yokukhanya okulula, okunomsoco. Eqinisweni, kuvame ukuphambene. Uma uyala i-smoothie, ngokuvamile kuvame uketshezi futhi ungangena kalula kuma-khalori angaphezu kuka-400. Ukwengeza okunamandla njengebhotela le-peanut, ubisi obugcwele we-fat, nesiraphu esithandekayo ngokuvamile ukusola.
Ukubheja okungcono? I-Munch isithelo sonke - uthola izinzuzo zokudla okunomsoco ngaphandle kokubalwa kwekhalori.