Kudya Kumanja Kupangidwa Kosavuta!

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Woyang'anira zolimbitsa thupi ku Lake Austin Spa Resort a Lora Edwards, MS Ed, RD, amalimbikitsa kupanga mapulani akudya pogwiritsa ntchito tebulo la Smart Foods kuchokera ku Body for Life for Women (Rodale, 2005) lolembedwa ndi Pamela Peeke, MD, MPH, membala wa alangizi a Shape. Malingaliro a pulogalamuyi ndikukhala ndi mapuloteni, ma carbs ndi mafuta athanzi pachakudya chilichonse kuti mukhale okhuta.

Kuti mupange zakudya zanu, sankhani chinthu chimodzi m'magulu A, B ndi C, ndikuwonjezera masamba osawuma a Gulu B (monga broccoli kapena kaloti) osachepera kawiri pa tsiku. Onetsetsani kuti mukudya kena kalikonse maola anayi kapena apo.

Gulu A: Mapuloteni Ochenjera

Mazira, tchizi ndi mkaka wopanda mafuta

Tchizi, wopepuka kapena wopanda mafuta, 2 oz.

Yogurt wopanda mafuta ambiri, 8 oz.

Dzira lonse, 1

Mazira azungu, 3 kapena 4

Olowa dzira, 1 / 3-1 / 2 chikho

Lowfat kanyumba tchizi, kapu

Lowfat (1%) kapena mkaka wopanda mafuta, 8 oz.

Msuzi wa ricotta wopanda mafuta, 1/3 chikho

Nsomba (4 oz.)

Nsomba zopanda mamba

Haddock

Salimoni

Nkhono (nkhanu, nkhanu, nkhanu)

Tuna

Nyama kapena nkhuku (3-4 oz.)

Nkhuku yopanda khungu kapena bere la Turkey

Nyama yang'ombe kapena nkhumba

Kutsamira nyama, monga ham

Zakudya za soya / cholowa m'malo mwa nyama

Msuzi wa soya, 1

Soya burger, 1

Soya hot dog, 1

Tchizi cha soya, 2 oz.

Mkaka wambiri, 8 oz.

Mtedza wa soya, 1 / 4-1 / 3 chikho

Tofu, 4 oz.

Gulu B: Zakudya Zam'madzi Zabwino

Zamasamba (1/2 chikho chophika kapena 1 chikho yaiwisi)

Atitchoku

Katsitsumzukwa

Nyemba

Burokoli

Zipatso za Brussels

Kabichi

Kaloti

Kolifulawa

Selari

Mbewu (kukhuthala)

Mkhaka

Zitheba

Tsabola wobiriwira

Letisi

Bowa

Anyezi

Nandolo (wowuma)

Mbatata, wotsekemera (wowuma)

Dzungu

Sipinachi

Sikwashi

Tomato

Zukini

Zipatso (1 chipatso chonse kapena 1 chikho zipatso kapena vwende chunks)

apulosi

Zipatso (strawberries, blueberries)

Zipatso za zipatso (lalanje, zipatso zamtengo wapatali)

Zouma zipatso, 1/4 chikho

Chivwende, cantaloupe

Mbewu zonse

Mkate wonse wa tirigu, kagawo kamodzi

Thumba lonse la bagel, pita kapena kukulunga, 1/2

Mpunga wofiirira, 1/2 chikho chophika

Mpunga wamtchire wotentha, 1/2 chikho chophika

Oatmeal, 1/2 chikho chophika

Balere, 1/2 chikho chophika

Gulu C: Mafuta Anzeru

Zolemba, 1/4

Mtedza: ma amondi 15, mtedza 20, halves 12 wa mtedza (amathanso kuwerengedwa ngati Mapuloteni Anzeru)

Mafuta a maolivi, supuni 1

Mafuta a canola, 1 tbsp

Safflower mafuta, supuni 1

Zosakaniza Zosavuta

Gawo la 1/2 la Smart Protein aliyense ndi gawo limodzi la 1/2 la Smart Carb

Supuni 1 ya nati batala pa udzu winawake kapena pa 1 apulo wodulidwa

Zamasamba zilizonse zosakhuthala, nthawi iliyonse

1/2 gawo la mtedza wosakaniza ndi 1/2 gawo la zipatso zouma

1/2 chikho chonse cha bagel ndi hummus

Zakudya zopanda thanzi (kuchotsa kapena kudya pang'ono)

Zakudya zosinthidwa: Shuga woyera, pasitala yoyera, ma cookie, tchipisi, mitanda,

maswiti, soda

Zakudya zokonzedwa: Bologna, agalu otentha, soseji

Nyama yofiira yodzaza ndi mafuta, mkaka ndi tchizi (wonenepa kwambiri)

Chakudya chilichonse chokhala ndi mafuta

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