Zakudya 4 Za Mega Zazikulu Zosakwanira 500

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Nthawi zina ndimakonda kupeza chakudya changa mumpangidwe wa "compact" (ngati ndavala zovala zondikwanira ndipo ndiyenera kupereka chitsanzo, mwachitsanzo). Koma masiku ena, ndimakonda kudzaza mimba yanga! Mwamwayi, magawo akulu nthawi zambiri safanana ndi ma calories ambiri. Nazi zitsanzo zinayi zomwe zimapereka kuluma kochuluka kwa anthu osakwana 500 (zowoneka - 1 chikho ndi pafupifupi kukula kwa baseball):

Chakudya cham'mawa:

Smoothie wamkulu wopangidwa ndi chikho chimodzi cha mazira abuluu, 6 oz mkaka wa soya ndi 2 Tbsp batala ya amondi

Chiwerengero: zikwapu mpaka makapu awiri a ma calories 345

Chakudya chamasana:

Supuni imodzi ya mphodza yoperekedwa ndi saladi yaikulu yopangidwa kuchokera ku makapu 3 a masamba obiriwira oponyedwa ndi phwetekere wodulidwa 1, 2 Tbsp viniga wa basamu, Tbsp imodzi ya madzi a mandimu ndi kotala chikho cha pine mtedza

Chiwerengero: pafupifupi makapu 5 a chakudya cha ma calories 385

Chakudya chamadzulo:

Makapu atatu za veggies zosaphika (monga anyezi, bowa ndi tsabola) zimatumizidwa mu 1 Tbsp mafuta a chiponde oponyedwa ndi theka chikho edamame, amatumizidwa ndi theka chikho mpunga wakuthengo

Chiwerengero: makapu 4 a chakudya cha ma calories 485

Zakudya zokhwasula-khwasula:

6 makapu mpweya popcorn owazidwa chipotle zokometsera

Makapu awiri za veggies zosaphika ndi theka chikho hummus kuti asunse

Chiwerengero: makapu opitilira 8 azakudya zama calories 400

Kuwongolera magawo ndikofunikira mukamafunafuna zakudya zomwe zimanyamula ma calories ambiri pakuluma, ngati keke, koma zili bwino kupopera mbale yanu ndi zipatso ndi ndiwo zamasamba mopatsa pomwe chakudya chaching'ono sichingachite izo kwa inu.

Nawa ma calorie ochepa / voliyumu kufananitsa:

Kwa ma calories 100-150 mutha kudya:

15 Lay's Baked Potato Crisps Original

KAPENA

Mbatata yaying'ono ya 1 ya Russet, yochepetsedwa pang'ono, yopepuka pang'ono ndi mafuta owonjezera a maolivi osungunuka ndikutsukidwa ndi rosemary watsopano kapena tsabola wakuda wosweka, wophikidwa mu uvuni wanu pa madigiri 450 pafupifupi 15-20 mphindi

Kwa ma calories 150-200 omwe mungadye:

Chikho chimodzi cha theka (gawo limodzi mwa kotala la pinti kapena kukula kwa theka la baseball) Ben & Jerry's Frozen Yogurt Low Fat Cherry Garcia

KAPENA

1 chikho 0% Greek yogurt yosakanizidwa ndi theka chikho chachisanu, yamatcheri osungunuka ndi 2 Tbsp chokoleti tchipisi

Kwa ma 200-250 calories omwe mungadye:

Gawo limodzi la chikho chiponde m & ms (pafupifupi kukula kwa mpira wa gofu)

KAPENA

1 chikho sliced ​​strawberries wothira 2 Tbsp anasungunuka chokoleti tchipisi, owazidwa 2 Tbsp wosweka mtedza

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