Tsiku Pazakudya Zanga: Katswiri wa Zaumoyo Mitzi Dulan

Zamkati

• Chakudya cham'mawa: Oatmeal
• Chakudya cham'mawa: Chinanazi
• Nthawi Yonse Imwa: Madzi A Ice
• Chakudya Cham'mawa Cham'mawa: Cherry Smoothie wa Chokoleti
• Chakudya chamasana: Sandwichi ya Ham ndi Avocado
• Chakudya: Yasso Achisanu Yogurt Bar
• Chakudya Chamadzulo Chamadzulo: Maamondi Ochepetsedwa
• Chakudya chamadzulo: Spaghetti Ya Tirigu Wathunthu
• Chakudya: nthochi ndi uchi
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Mitzi Dulan, RD, America's Nutrition Expert®, ndi mayi wotanganidwa. Monga mayi, wolemba nawo The All-Pro Diet, komanso mwiniwake wa Mitzi Dulan's Adventure Boot Camp, katswiri wodziwika bwino wa kadyedwe kabwino komanso wolimbitsa thupi amafunikira mphamvu zambiri tsiku lonse. Kuwonjezera pa zakudya zitatu zolongosoka bwino, iye amakhalabe wolimbikitsidwa mwa kudya zakudya zopatsa thanzi monga maamondi odulidwa.

Dulan anati: “Ndimaganizira kwambiri za kudya zakudya zoyera zomwe zimakoma komanso zokhutiritsa. "Ndimamwa madzi tsiku lonse. Ndimangoyesera kuti ndikhale pafupi nawo tsiku lonse ndikudzaza ngati pakufunika."

Chakudya cham'mawa: Oatmeal

325 zopatsa mphamvu, 5 magalamu mafuta, 54 magalamu carbs, 15 magalamu mapuloteni

"Ndinadya mbale ya oatmeal ya Quaker. Ndimathira sinamoni, uchi, ndi ma cherries ochepa ouma. Ndimasakaniza ndi 1 peresenti ya mkaka wa organic kuti uwonjezere mapuloteni. Oats ndi njere zonse, choncho ali ndi fiber yambiri, mapuloteni, ndi zakudya zina. Sinamoni ndi zonunkhira zomwe zimakhala ndi ma antioxidants chifukwa chake ndimayesetsa kuwonjezera zowonjezera pazakudya zanga ngati kuli kotheka. "

Chakudya cham'mawa: Chinanazi

"Ndidadyanso chinanazi pachakudya cham'mawa, chifukwa ndimakonda zipatso ndipo nthawi zonse ndimayesetsa kukhala ndi zochuluka tsiku lililonse."

Nthawi Yonse Imwa: Madzi A Ice

"Madzi oundana! Ndimakonda kwambiri mbale yanga ya 24 oz. Copco tumbler. Zimandithandiza kudziwa kuchuluka kwa madzi omwe ndimamwa. Kumwa ma tumblers atatu amadzi ozizira tsiku lililonse kumathandiza kuwotcha ma calories 100 owonjezera! Zimatengera mphamvu za thupi lathu kuti zitheke! sintha kutentha kwa madzi kuzizira kuzizira kuzithupi lathu. "

Chakudya Cham'mawa Cham'mawa: Cherry Smoothie wa Chokoleti

Makilogalamu 225, 1.5 magalamu mafuta, magalamu 28 carbs, 24 magalamu mapuloteni

"Mini mini chokoleti yokutidwa ndi Cherry Smoothie. Ndimagwiritsa ntchito udzu wa chokoleti wothira ufa wothira yamatcheri ozizira ndi 3/4 c. Organic 1% mkaka. Ndiwo mgulu wabwino wa carb / protein womwa pambuyo pa kulimbitsa thupi ndi yamatcheri amchere ndi anti-inflammatory. Zimandithandizanso kukonza chokoleti! "

Chakudya chamasana: Sandwichi ya Ham ndi Avocado

Ma calories 380, 8 magalamu mafuta, 42 magalamu a carbs, 32 magalamu a mapuloteni

"Sangweji yokhala ndi magawo atatu a nyama yachilengedwe, mapeyala odulidwa a Hass, phwetekere wodulidwa, mpiru wothira pa sangweji yopyapyala yatirigu, ndi mbali ya burokoli. Ichi ndi chimodzi mwazakudya zanga zomwe ndimapita nazo mwachangu, zosavuta, zokhala ndi thanzi, zokoma, komanso zokhutiritsa. Kutsekemera kwa ma avocado kumakoma kwambiri ndipo kumapereka mavitamini, michere, ndi michere pafupifupi 20, pomwe nyama yamtunduwu imapatsa mapuloteni owonda. "

Chakudya: Yasso Achisanu Yogurt Bar

"Gawo la Yasso lozizira kwambiri la Greek yoghurt; awa ndi opeza bwino kwambiri ndipo makasitomala anga ndi ana amawakondanso. Pama calories 70 okha, amalawa ngati mchere koma amapereka magalamu asanu ndi limodzi a mapuloteni!"

Chakudya Chamadzulo Chamadzulo: Maamondi Ochepetsedwa

Makilogalamu 160, magalamu 10 mafuta, magalamu 11 carbs, 6 magalamu mapuloteni

"Maamondi odulidwa ndikugwira ntchito pa desiki yanga. Ndimakonda maamondi chifukwa cha crunch, protein, ndi fiber. Amakhutitsanso!"

Chakudya chamadzulo: Spaghetti Ya Tirigu Wathunthu

560 zopatsa mphamvu, 11.5 magalamu mafuta, 73 magalamu carbs, 38 magalamu mapuloteni

"Spaghetti yonse ya tirigu ndi Laura's Lean Ground Ng'ombe yowonjezeredwa ku msuzi wa marinara; kachiwiri, ndimakonda kuonetsetsa kuti ndikupeza mapuloteni abwino pa chakudya chilichonse ndi tirigu. Ng'ombe imakwezedwa popanda maantibayotiki kapena mahomoni."

Chakudya: nthochi ndi uchi

"Nthochi zodulidwa zodzazidwa ndi uchi pang'ono wa mchere. Umakoma kwambiri, ndipo ndimapeza mchere wokhala ndi mphamvu zopatsa thanzi wokhala ndi zotsekemera zachilengedwe zonse."

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