Zama esi sicwangciso sesidlo sokutya xa isicwangciso sakho sokhathalela isifo sikashukela sibandakanya umyalelo wokutya kwe-calorie ka-2000.
Uyakwazi ukuzithobela (i-carb ephantsi) i-pancakes, i-tuna kunye ne-walnut saladi, kunye nenkukhu ye-curry yase-Thai, umzekelo.
Esi sicwangciso sesampula sinika iikhalori ezingama-2000 - 50% ukusuka kwi-carbohydrate kunye ne-30% kwinqatha. Nangona eli likhulu likhulu leoli linconywe kwisicwangciso sesidlo sesifo sikashukela, imithombo yamanqatha iphezulu "efanelekileyo," amafutha angatshatwanga.
Funda kabanzi malunga nokucwangciswa kokutya kwesifo sikashukela .
Yafutshane
- I-recip-carb pancake recipe
- 1 isipuni sesilaphu sokukhanya
- 1 indebe ityiweyo i-strawberries
- Ubisi 1 ubisi lobisi
- Ikhofi ene-2puni yeepuniyizi-half-free half-free
Isidlo
- 1 ukukhonza ityhuna kunye ne-walnut saladi recipe
- 1 indebe eluhlaza isaladi imifuno
- Abaqhiqi beengqolowa ezine
- 1 apula
- I-1/2 indebe ye-pudding
- 5 i-vanilla wafers
- 8 ukuya ku-10 i-ounces yamanzi okanye isiphuzo esingenashukela
Isidlo
- 1 ukukhonza iresiphi yenkukhu yaseThai
- Yongeza i-1/2 yeembatata ezithambileyo, ezicocisiweyo, kwi-curry (makheke kunye nezinye izithako)
- I-1/3 indebe ephekwe irayisi
- I-1/2 indebe iphekwe i-zucchini
- 1 100% -fruit izithelo zeqabunga zomoya
- 8 ukuya ku-10 i-ounces yamanzi okanye isiphuzo esingenashukela
Snack
- Ii-ounces ii-yogurt ezingenatye enamafutha
- I-1/4 indebe ye-fat granola
- 1 i-one-low-sodium turkey isidlo sasemini
- Ezili-15 ezibhaka ze-snack chips
- 8 ukuya ku-10 i-ounces yamanzi okanye isiphuzo esingenashukela
Xa unesifo sikashukela, iqela lakho lezonyango liya kuncoma ukutya njengenxalenye yesicwangciso sakho sonyango. Ubunzima bakho, ukuphakama, ubudala, umgangatho womsebenzi, ezinye izixinzelelo zokunciphisa umzimba, kunye neemfuno zokulahlekelwa kwesisindo ziya kuthathelwa ingqalelo xa ubala izidingo zakho zekhalori zansuku zonke.