Ukuqokelela Iingcamango zokutya zesifo sikashukela
Ukuba unamathele kwisicwangciso sakho sesidlo sesifo sikashukela , siye sikugubungela. Esi sampulu se-2,400-calori yesidlo sesidlo sesifo sikashukela sichaphazela kwi-American, Mexican, French and Italian cuisine. Ngezinto ezahlukeneyo zokutya kunye neendaphamla zokukhetha kwiidlo sakusasa, isidlo sasemini, isidlo sakusihlwa kunye ne-snack, amathuba okuba uya kuba neentlobo ezaneleyo zokugcina udla ngeendlela. Kwaye, ke, i-clock ye-2390 (i-52% ukusuka kwi-carbohydrate kunye ne-29% kwinqwelo) - ezi 10 iikhalori ukuba zikhuphe!
Isidlo sakusasa: iMelika
Isidlo sakusasa sisidlo sakho sesidlo! I-sausages kunye nobisi olukhuni kukunika iprotheni ukulinganisa i-carbs.
- 2 i-fat-fatgragrain waffles eyancitshiswayo, isonti
- I-Strawberry topping: I-microwave 1 isipuni sesiraphu esilula kunye ne-1/4 indebe itywebhile ngamanqatha angama-15
- 2 izikhonkwane ze-turkey ze-soccer links
- Ubisi obisi-ounces
- Ikhofi ene-2puni yeepuni-fowuni ezingenanqatha kunye nesiqingatha
Ukutya: I-Mexican
Le saladi ye-quinoa ephethe i-quinoa ifumana ukunyuka kwenyama yenkukhu eyongeziweyo. Yenza i-guacamole elula ngokugaya i-avocado ngejisi ye-lime kwaye ujabulele kunye nama-chips aphekiweyo.
Isaladi yeSewwestern Quinoa
- Isaladi ephezulu nge-3-ounce etyilweyo yenkukhu
- I-1/2 i-avocado - i-fork mashed nge-cque of juice juice
- udle i-avocado kunye ne-tortilla chips eziyi-15-20
- 2 amancinci amancinci
- 8 ukuya kwi-12 ii-ounces amanzi okanye isiphunga esingenashukela
Isidlo: isiNtaliyane
Umthendeleko kwi-pasta kunye ne-shrimp kunye nesaladi ehle.
I-Shrimp kunye nePasta
Iibhontshisi ezili-1 zebhotile ezixutywe nge-2 tsp ioli yeoli, ityuwa kunye nepelepele (zive ukhululekile ukufaka indawo ye-asparagus, amakhowa okanye enye imifuno engekho-starchy e-low-carbohydrate yemifuno)
- I-3/4 yeekomishi isaladi imifino i-1/4 yekhobe yamasalagi (njengama-carrots, ikhukhamba, i-radishes okanye i-pepper)
- isaladi ephezulu kunye ne-1punipuni yetsholongwane ye-sunflower, i-2 tsp ioli yeoli, i-juice yelisi, ityuwa kunye nepelepele
- 1 enkulu iperear (okanye ezinye iziqhamo zonyaka)
- 8 ukuya kwi-12 ii-ounces amanzi okanye isiphunga esingenashukela
I-Snack: iFransi
Le ndlela yokuphatha i-"ice cream" inomusa isebenzisa i-flavour yaseMelika (ibhotela ibhanti kunye nebhanana) kwi-parfait ephefumlelwe ngesiFrentshi.
- vumela enye indebe ye-fat-free-free-added added ice cream ukuze ityebhele, kwaye idibanise ne-ounces ye-yogurt ye-vanilla engenawo mafutha; qhwala imizuzu engama-30
- nyibilike iipuniwe ezi-2 zincinci ye-peanut ibhotela ye-fatan imizuzu eyi-15 kwi-microwave
- idayisi ibhanana elincinci
- ukucoca ice cream, i-sauce ibhotela kunye neebhanana kwisitya okanye ngekomfa ye-parfait
- sebenzela nge-8 ukuya kwi-12 i-ounces amanzi okanye isiphuzo esingenashukela
Khumbula, into ebalulekileyo yokwenza xa usenza isicwangciso sokutya sesifo sikashukela kukugcina i-carbohydrates eqhubekayo yonke imihla. Cinga ngamagqabhadididi aphezulu ofuna ukuba nawo (kuba ngumgubo, imifuno yesonka okanye isinkwa, iziqhamo, ubhontshisi, okanye unyango), umbandela kwigrama ezininzi ze-carbohydrate baya kukunika, kwaye uwasasaze yonke imihla yakho.