Chakudya Cham'mawa Kwambiri Owerenga

Zamkati

• Onaninso za

Titakupemphani kuti mutitumizire zakudya zanu zam'mawa zopatsa thanzi, tinadzazidwa ndi malingaliro okoma ambiri. Mwachiwonekere, owerenga Maonekedwe sali pakati pa 25% aku America omwe amadya chakudya cham'mawa! Chinthu chabwinonso. Kafukufuku wopangidwa ndi University of Colorado ndi National Weight Control Registry pamayendedwe a moyo wa anthu pafupifupi 3,000 omwe adataya mapaundi 30 kapena kuposerapo (ndipo adawasunga kwa chaka chimodzi kapena kuposerapo) akuwonetsa kuti kudya chakudya cham'mawa nthawi zonse ndi chimodzi mwazinthu zomwe zimawononga thanzi. Zizindikiro zabwino kwambiri zakuchepetsa. Chifukwa chake polemekeza tsiku lathu lokumbukira zaka 21, tasankha chakudya chamadzulo chosavuta, chopatsa thanzi komanso chotsitsimutsa chomwe chimaperekedwa ndi owerenga a SHAPE enieni m'magulu asanu ndi awiri.

Zokwera-Ndi Kuwala

1. Waffles Wambewu Zonse Ndi Yogati ndi Strawberries: Toast 2 waffles malonda athunthu. Pamwamba ndi 1/2 chikho cha lowfat vanila yogurt ndi 1/2 chikho chodulidwa ma strawberries. Zotsatira Zakudya Zakudya: 373 zopatsa mphamvu, 11 g mafuta.

"Ngati ndikumva kuti ndayamba kuchepa, ndimathira madzi a mapulo oyera kuti ndikondwere nawo."

- Daphne Shafer, Mzinda wa Morehead, NC

2. Tomato ndi Tchizi English Muffin: Pamwamba pa tirigu wathunthu wa Chingerezi wokhala ndi ma ounces awiri otsika kwambiri a tchizi wa Cheddar ndi magawo awiri a phwetekere. Wiritsani mpaka tchizi usungunuke. Zakudya Zopatsa thanzi: 242 zopatsa mphamvu, 5 g mafuta.

"Ndizofulumira ndipo zimakhala ndi tirigu, mkaka ndi ndiwo zamasamba."

- Susan Ackermann, Ellendale, ND

3. Sungunulani Peanut Butter: Pandani magawo awiri a mkate wa tirigu wokazinga ndi supuni ziwiri za batala wa mtedza wochepetsedwa. Zakudya Zopatsa thanzi: 320 zopatsa mphamvu, 14 g mafuta.

"Batala wa mtedza wosungunuka umatenga nthawi kuti udye, kotero kuti chakudya cham'mawa chimatenga nthawi yayitali."

- Pauline Wagnor, Fairlawn, Ohio

Katswiri wathu wazakudya anati "Zogulitsa za mkate wambewu zonse zimakhala ndi michere yambiri kuposa buledi woyera," atero a Jackie Nugent, R.D., a New York City okhala ndi zakudya komanso othandizira pakudya. "Zakudya zamagetsi zimakhutitsa kutafuna, pomwe sizipereka zopatsa mphamvu!"

Mazira Osangalatsa

4. Msuzi wa Becky's Egg ndi Red Pepper: Maphwaphala 2 mazira ndi supuni 1 tsabola wofiira pa griddle wokhala ndi mafuta ophikira osaphika. Kutumikira pa mbewu zonse English muffin. Zotsatira Zakudya Zakudya: Ma calories 245, 15 g mafuta.

"Chakudya cham'mawa chofulumira ichi chimapatsa mapuloteni opatsa mphamvu."

-- Becky Thackston, Hiram, Ga.

5. Bacon ndi Mazira Opanda Mlandu: Mu skillet wokutidwa ndi utsi wophika wosaphika, phwanyani azungu azungu anayi ndi ma ouniki a 2 a grated lowfat Cheddar tchizi ndi 1 strip turkey nyama yankhumba. Zotsatira Zakudya Zakudya: 196 zopatsa mphamvu, 6 g mafuta.

"Chakudya cham'mawa chokhutitsachi chimandipatsa mphamvu tsiku lonse."

'' - Kelly Sullivan, Yonkers, NY

6. Kukutira Soseji wa Mazira ndi Veggie: Kuthira mazira azungu azungu awiri ndi mwachangu ulalo 1 wa veggie soseji m'matumba osiyana okutidwa ndi kutsitsi kosaphika. Sakanizani soseji pa thaulo la pepala ndikudula pa tortilla ya tirigu. Phimbani ndi mazira ndi supuni 1 ya ketchup, ndikupukuta. Zakudya Zopatsa thanzi: Ma calories 219, 3 g mafuta.

"Ndiwokoma, wotsika-kalori ndikudzaza kwambiri!"

-- Liza Zarako, Vineland, N.J.

Katswiri wathu wazakudya akuti "Mazira azungu ndi nyama yankhumba kapena soseji ya veggie ndi magwero abwino a mapuloteni omwe amamatira ndi inu," akutero katswiri wazakudya Evelyn Tribole, M.S., RD, wolemba mabuku. Kuphika Kwathanzi Kwambiri (Rodale, 2000). "Kuti muchepetse pang'ono, onjezerani kagawo kapena zipatso ziwiri zamtundu uliwonse ndi zipatso zatsopano."

Mbale Zabwino Kwambiri Zakudya Zam'mawa

7. Kashi, Chipatso ndi Mkaka wa Soya: Phatikizani 3/4 chikho cha Kashi phala, 1/2 chikho chodulidwa sitiroberi ndi 1 chikho cha soya mkaka. Zotsatira Zakudya Zakudya: 194 zopatsa mphamvu, 6 g mafuta.

"Ndikathamangira, ndimayika phala mu jekete lokulirapo lokhala ndi zipatso ndi mkaka wa soya, ndikudya ndikukonzekeretsa ana anga."

- Kathleen Allen, Evergreen, Colo.

8. Crisp Butter Peanut Butter: Microwave supuni 1 ya mafuta ochepetsedwa a chiponde kwa masekondi 30. Thirani pa kapu ya phala la Fiber 1 pamwamba ndi nthochi imodzi yodulidwa pakati. Zotsatira Zakudya Zakudya: Ma calories 309, 8 g mafuta.

"Chakudya cham'mawa ichi chili ngati Rice Krispies amachizidwa ndi batala wa chiponde!"

- Paula Felps, Lewisville, Texas

9. Classic Cereal Combo: 1/2 chikho chimanga chimanga ndi 1/2 chikho shredded frosted mini-tirigu chimanga ndi 1 chikho skim mkaka. Zakudya Zopatsa thanzi: 251 zopatsa mphamvu, 2 g mafuta.

"Zosiyanasiyana ndi kukoma, ndimasakaniza dzinthu ziwiri zosiyana m'mbale yanga m'mawa uliwonse. Zosakaniza zomwe ndimakonda kwambiri zimaphatikizapo All-Bran ndi Kellogg's Mini-Wheats, ndi Raisin Bran ndi Total."

-- Amy Rhodes, Owego, N.Y.

Katswiri wathu wazakudya amati "Ndikupangira kuphatikiza chimanga," akutero Nugent. "Zimakupatsani mwayi woti musangalale ndi chimanga chomwe mumakonda, chomwe mwina sichikhala chokwanira kwambiri, ndi chimanga chomwe chimanyamula kwambiri koma mwina sichimakonda. Mudzapeza zabwino zonse ma cereal worlds - kukoma kwambiri komanso zida zambiri. "

Zozizwitsa Zosakanikirana

10. Sangweji Yabwino Chakudya Cham'mawa: Microwave patate yopanda nyama. Phimbani patty ndi kagawo 1-ounce wa lowfat Cheddar tchizi ndi kuika pa English muffin. Zakudya Zopatsa thanzi: 311 zopatsa mphamvu, 5 g mafuta.

"Ndimatenga kadzutsa kuti ndikagwire ntchito m'malo modyera mwachangu."

- Sabine H. Lien, Zima Park, Fla.

Katswiri wathu wazakudya akuti "Yang'anani ma patties okhala ndi 3 magalamu amafuta kapena ochepera pa 100 calories," akutero Elizabeth Somer, M.A., RD, wolemba The Origin Diet (Henry Holt, 2002).

11. Sinamoni-Apulo Kuphika: Ikani magawo a peeled apulosi imodzi mu mbale; pamwamba ndi 1/2 chikho cha chimanga ndi sinamoni. Mayikirowevu pamwamba kwa mphindi 2. Zakudya Zopatsa thanzi: 167 zopatsa mphamvu, 2 g mafuta.

"Chakudya cham'mawa ichi chili ngati khirisipi wathanzi wathanzi."

- Mirella Mosca, Maple, Ontario, Canada

12. Mazira Oyera ndi Sipinachi: Microwave mazira azungu atatu ndi 1/2 chikho chotaya sipinachi yachisanu kwa mphindi ziwiri ndikuwonjezera tsabola wakuda pang'ono. Zotsatira Zakudya Zakudya: Makilogalamu 83, 0 g mafuta.

"Kuwonjezera theka la mbatata ya Red Bliss kumapatsa azungu a dzira ndi sipinachi kukhala oomph!"

- Patricia Granata, Baltimore

Smoothies Zosavuta

13. "Ice Cream" Yokongoletsera Smoothie: Sakanizani chikho chimodzi zipatso zatsopano, makapu awiri mkaka wosakhwima, phukusi limodzi la ounce limodzi osapaka vanila pudding zosakaniza ndi 1 chikho chosweka madzi oundana kwa masekondi 45. Amapanga 4 servings. Gawo Lopatsa Thanzi (1 chikho): 100 zopatsa mphamvu, 1 g mafuta.

"Ndimapeza zipatso zanga za tsiku ndi tsiku za zipatso ndi mkaka ndi smoothie iyi."

Wolemba Mackenzie Taylor-McLaine, Dewey Beach, Fla.

14. Tofu Shake: Sakanizani chikho chimodzi cha lalanje kapena madzi a chinanazi okhala ndi 31/2 ounces olimba kapena silken tofu ndi 1/2 chikho cha zipatso mpaka zosalala. Zotsatira Zakudya Zabwino (1 chikho): zopatsa mphamvu 342, 4 g mafuta.

"Kugwedeza uku ndikwabwino nditamaliza masewerawa m'mawa!"

- Lillian Breen, Natick, Misa.

15. Yogurt-Citrus Shake: Sakanizani 1 chikho nonfat vanila yogurt ndi 1/2 chikho chipatso, 1/2 chikho madzi a lalanje, supuni 1 ufa fulakisi, supuni 2 nyongolosi ya tirigu ndi 1/2 chikho ayezi mu blender mpaka yosalala. Zotsatira Zakudya Zabwino (1 chikho): 372 calories, 3 g mafuta.

"Ndimawonjezera uchi wina ngati ukufuna kutsekemera pang'ono. Zili ngati kukhala ndi mkaka wokometsera chakudya cham'mawa."

-- Margarita Jager, Stow, Ohio

Katswiri wathu wazakudya akuti "Zipatso zatsopano zimadzaza ndi antioxidants, mavitamini ndi fiber," akutero Somer. "Kuphatikizanso, nyongolosi ya tirigu imakhala ndi mavitamini E ndi B. Smoothies ndi njira yabwino kwambiri yowonjezeramo zakudya zabwino kwambiri pazakudya zanu."

Zabwino Kwambiri Lamlungu

(Maphikidwe omwe amatenga nthawi yochulukirapo koma oyenerera kuyesetsa)

16. Mbatata ndi Dzira Hash: Gwirizanitsani 2 anyezi wobiriwira wobiriwira ndi 1 mtedza wa nyama yankhumba mu mphika ndi microwave 1 miniti. Sakanizani 1 mbatata yodulidwa ndi microwave kwa mphindi 3-5. Onjezerani mchere, tsabola ndi dzira 1 lomenyedwa. Microwave pamwamba kwa mphindi 11/2. Fukani ndi supuni 1 yotsekemera ya Cheddar tchizi. Kutumikira ndi 1/2 chikho cha magawo lalanje. Zotsatira Zakudya Zakudya: Makilogalamu 400, 10 g mafuta.

"Nthawi zina ndimasandutsa mgonero wotsika pang'ono powonjezera dzira lina komanso kachidutswa ka nyama yankhumba."

- Lana Harrison, Los Angeles

17. Chili Cheese Omelet: Mu skillet yaing'ono, phatikizani 1/2 chikho cholowa m'malo mwa dzira, 1/4 chikho cha chilili wopanda mafuta ndi kagawo kakang'ono ka tchizi. Kuphika kwa mphindi 5. Kutumikira ndi 1 phwetekere wofiira, wodulidwa, pambali. Zakudya Zopatsa thanzi: 182 zopatsa mphamvu, 5 g mafuta.

"Omelet iyi imakonda kunenepa kwambiri kuposa momwe zimakhalira ndi tchizi wosungunuka pamwamba."

- Christy Neria, La Verne, California.

18. Oat Bran Blueberry Pancakes: Phatikizani phukusi limodzi la ma 12-ounce chitumbuwa cha oat-bran pancake kusakaniza ndi 1 chikho cha mabulosi abuluu wozizira ndi 1/2 chikho cha madzi. Ladle amamenya pa griddle yokutidwa ndi mafuta ophikira osaphika osaphika batala. Kuphika zikondamoyo mbali imodzi mpaka thovu kuwonekera, ndiye mungaimitse. Kutumikira ndi uchi wa vwende chunks. Nutrition Score (2 zikondamoyo ndi 1/2 chikho chisa chisa): 157 calories, 1.5 g mafuta.

"Nthawi zambiri ndimapanga zikondamoyo zowonjezera kuti ndizizizira ndikuyambiranso m'mawa wina."

-- Julie Husman, Valencia, Calif.

Katswiri wathu wokhudzana ndi zakudya anati "Zikondamoyozi ndizosungunuka kwambiri, zomwe zimachepetsa chiopsezo cha matenda a mtima ndi matenda a shuga ndikukukhalitsani nthawi yayitali, chifukwa chake simungadye masana kwambiri," akutero Somer. "Pamwamba pa izi, ma blueberries ndi amodzi mwa magwero abwino kwambiri a antioxidants a Mayi Nature."

Chakudya cham'mawa chothamanga

19. Chakudya cham'mawa mu Bowl: Phatikizani 1/2 chikho chilichonse cha maapulosi ndi yogurt yogulitsa nonfat, supuni 1 shuga wofiirira ndi sinamoni. Refrigerate osakaniza usiku wonse. Pamwamba ndi supuni 2 za chimanga cha Mphesa-Mtedza musanadye. Zakudya Zopatsa thanzi: Makilogalamu 250, 0,5 g mafuta.

"Ndimapanga gulu lalikulu la izi ndikuzisunga mu furiji sabata yonse."

- Rosemary Blethen, Antiokeya, Calif.

20. Cantaloupe ndi Cottage Tchizi: Dzazani theka la cantaloupe (mbewu zochotsedwa) ndi kapu imodzi ya tchizi yamafuta ochepa komanso njere za mpendadzuwa zodzaza dzanja. Thirani uchi supuni 1 uchi. Zakudya Zopatsa thanzi: 443 zopatsa mphamvu, 10 g mafuta.

"Mimba yanga imakhala yovuta kwambiri kuti ndisamadye chilichonse cholemetsa m'mawa, kotero kuphatikiza kumeneku kumakhazikitsa m'mimba mwanga ndikundipatsa mphamvu kuti ndiyambe tsiku."

- Lana Hawkins, Los Angeles

21. Apple Danish Roll-Up: Ikani apulo 1/2, magawo, magawo awiri ofiira a mozzarella tchizi ndi supuni 1/2 ya shuga ndi sinamoni mu ufa wothira. Manga ndi kutentha mu microwave kwa masekondi 30. Zakudya Zopatsa thanzi: Makilogalamu 225, mafuta 7g.

"Ndiyeseranso izi nkhomaliro powonjezera magawo angapo a ham ya uchi wa lowfat. Ingokulunga ndikusangalala!"

- Sandy Johnson, Tulsa, Okla.

Katswiri wathu wazakudya anati "Apple Danish Roll-Ups ndiyomwe ikuyambitsa lero," atero a Nugent. "Amapereka magulu atatu azakudya mu chipatso chimodzi, mkaka ndi tirigu - zabwino pachakudya chathunthu. Ngati mukugwiritsa ntchito ma ola awiri kapena ochulukirapo a tchizi cha mozzarella, mpukutu uliwonse umapereka pafupifupi theka la calcium yomwe mukufuna tsiku lonse."

Onaninso za