Zolakalaka Zothetsera Nthawi Yochezera ndi Mitundu Yathanzi Pazakudya Zanu

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Tinene kuti timakonda kudya! Ndipo ku U.S. Koma m'kupita kwa nthawi, kudya mosaganizira kumatha kubweretsa mapaundi osayenera. Chinsinsi chake ndi kusankha zakudya zopatsa thanzi zomwe zimadzaza ndi mapuloteni kapena fiber (zonsezo) kukuthandizani kuti mukhale okhutira nthawi yayitali. Kuwongolera magawo ndikofunikiranso - Ndikupangira kuti muchepetse zokhwasula-khwasula zosaposa 200 zopatsa mphamvu, kuchuluka kwabwino komwe kungakuthandizireni mpaka chakudya chanu china. (Kuti mumve zambiri, onani Zakudya Zosakaniza Zokoma ndi Zamchere 20 Pansi pa Ma calories 200.)

Nawa malingaliro atatu abwino okutukusani tsiku lanu:

Pakati-m'mawa: Greek Yogurt Parfait

Pitani parfait ya yogurt yakomweko, yomwe nthawi zambiri imamira m'mazira azipatso za shuga ndi granola. M'malo mwake, pangani galasi lokongola pokhazikitsa ma ounike 6 a yogurt wopanda mafuta achi Greek yogurt ndi ½ chikho cha zipatso (chosankha cha aliyense-chilichonse chimachokera ku zipatso mpaka maapulo mpaka mango mpaka mphesa!). Kuwaza pa katsitsumzukwa ka sinamoni, supuni 2 za chimanga cha granola, ndipo sangalalani. Pazakudya zowonjezerapo, kununkhira komanso zakudya zopatsa thanzi, sinthanitsani zokometsera za granola ndi theka la thumba (sungani zotsalazo tsiku lotsatira) la Coconuts for You, coconut-chia granola, kapena Cocoa Loco, chokoleti chamdima-chia granola, kuchokera ku thanzi langa latsopano Chingwe chodyera, Dyetsani Zakudya Zosavuta. (Pano, 10 Maphikidwe A Greek Yogurt Simunawaonepo!)

Chakudya:

• Parfait wamba wa yogurt: 340 calories, 13g protein, 2g fiber, 31g shuga

• Greek Yogurt Parfait (yokhala ndi coconuts for You kapena Cocoa Loco mwa Zakudya Zosavuta): ma calories 200, 19g protein, 3g fiber, 12g shuga

Madzulo: 2-Minute Trail Mix

Mukakhala paulendo ndikuthamanga opanda kanthu, zosakaniza zanjira ndi njira yabwino yopezera mafuta othamanga omwe angamamatire. Koma matembenuzidwe ogulidwa m'sitolo akhoza kuwonjezeredwa ndi ma carbs oyeretsedwa, maswiti a chokoleti, ndi zokutira za yogurt za shuga. Musanachoke mnyumbamo, gwirani baggie ndikukonza nokha poponya 1/2 chikho cha tirigu wonse, mtedza wa supuni 2 (monga ma amondi, ma cashews, walnuts, kapena mtedza) ndi supuni imodzi ya zipatso zouma (yesani ma apricots odulidwa, zoumba, kapena cherries). Mukufuna kupotoza kwachinyengo? Mukhozanso kusinthanitsa spoonful ya tchipisi chokoleti chakuda ndi supuni ya mtedza. Ndipo ngati mukulakalaka malo otentha, yesani Cashew Colada ndi Nourish Snacks, yopangidwa ndi makoko owotcha, tchipisi ta coconut, ndi chinanazi chouma. Inde!

Chakudya:

Sitolo wamba idagula kusakaniza (3/4 chikho): ma calories 300, 9g protein, 3g fiber, 16g shuga

2-Minute Trail Mix (chikho cha 3/4): 200 calories, 7g protein, 4g fiber, 9g shuga

Cashew Colada ndi Zakudya Zopatsa thanzi (1 thumba): 200 calories, 4g protein, 4g fiber, 10g shuga

Kutha Usiku: Popcorn wa Parmesan

Lembani zokopa za zisudzo zonenepa, ndipo malizitsani tsiku lanu lamakanema usiku pabedi ndi mtundu wanga wopanga thanzi wa Parmesan Popcorn. Mu Microwave ¼ chikho cha popcorn maso, nkhungu yokhala ndi mafuta opopera, ndi kuwaza ndi supuni 1-2 Parmesan tchizi (kapena sinamoni ndi shuga) kuti mukhale zokoma, zopepuka zomwe zingakhutiritse munchies wanu wapakati pausiku. Kapena bwino komabe, snag thumba la Bambo Wotchuka, theka popped sanali GMO chimanga maso ku Nourish Snacks-pa basi 190 zopatsa mphamvu ndi 5 magalamu a CHIKWANGWANI, iwo apanga kale ndithu "crunch-chipembedzo" kutsatira NBC.

Chakudya:

Ma popcorn ang'onoang'ono (thumba limodzi; makapu 6): 370 calories, 5g protein, 10g fiber, 0g shuga

Parmesan Popcorn (makapu 5): zopatsa mphamvu 160, mapuloteni 7g, 5g fiber, 0g shuga

Mr. Popular by Nourish Snacks (thumba 1): zopatsa mphamvu 190, 1g protein, 5g fiber, 0g shuga

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