Njira Zanzeru Zochepetsera ma Kalori 100 (kapena Zambiri)

Zamkati

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1. Siyani chakudya chanu katatu kapena kanayi. Kafukufuku akuwonetsa kuti anthu nthawi zambiri amapukuta chilichonse chomwe apatsidwa, ngakhale alibe njala.

2. Khunguni nkhuku mukaphika. Mudzasunga chinyezi komabe ndikuchotsani ma calories 148 ndi magalamu 13 a mafuta.

4. Idyani masangweji anu ndi ma burger otseguka nkhope, ndi chidutswa chimodzi cha mkate m'malo mwa awiri.

5. Sungani kapu ya msuzi ngati chokopa. Anthu omwe amadzaza supu (yomwe ili ndi msuzi kapena phwetekere, osati zonona zonona) amadya pafupifupi ma calories 100 panthawi yonse ya chakudya, atero kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition.

6. sinthanani chokoleti chanu (235 calories) ndi galasi la chokoleti chopepuka mkaka wa soya (ma calories 120).

7. Gwiritsani ntchito utsi wothira mafuta otsekemera, osati supuni ya margarine kapena batala, kupanga masangweji a tchizi ndi mazira.

8. Konzani spritzer ya vinyo woyera (ma calories 80) m'malo mwa zakumwa zosakaniza (pafupifupi 180 calories).

9. Zakudya zonunkhira ndi msuzi wotentha kapena tsabola. Zonsezi zili ndi capsaicin yambiri, zomwe zingathandize kuchepetsa chilakolako chanu. Kafukufuku ku Briteni Journal of Nutrition adawulula kuti anthu omwe anali ndi msuzi wotentha pachakudya chawo adadya zopatsa mphamvu 200 m'maola atatu otsatira kuposa omwe adadya chakudya chawo.

10. Gwirani tchizi, chonde. Kagawo kamodzi ka cheddar kamakhala ndi ma calories 113. Pa saladi ndi pasitala, perekani supuni imodzi ya grated mozzarella (36 calories).

11. Khalani ndi miso soup (28 calories), osati saladi wobiriwira (260 calories), m'malo odyera a sushi.

12. Yesani imodzi mwazolowa m'malo mwa brunch: mazira ophimbidwa m'malo mokazinga, nyama yankhumba yowonda ya ku Canada osati nyama yankhumba wamba, kapena saladi ya zipatso m'malo mwa zokazinga zakunyumba.

13. Masaladi apamwamba okhala ndi chikho cha theka cha zoumba zouma zouma m'malo mwa kotala chikho cha croutons.

14. Funsani seva yanu kuti ichotse mbale yazakudya zokometsera zamalesitilanti achi China. Kapu theka (pafupifupi ochepa) ili ndi zopatsa mphamvu 120 ndi magalamu 7 a mafuta.

15.Ikani madzi a mapulo ndikukweza zikondamoyo zanu ndi ma waffles ndi fumbi la shuga ndi sinamoni kapena supuni ya kupanikizana kwa shuga wochepa. Lembani batala kwathunthu ndikudula makilogalamu ambiri.

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