Iingcamango Zomsebenzi Wemveliso Yokutya Ukuncedisa Unamathela kwisiCwangciso sakho sokutya seSwekile
Enoba ubuyele esikolweni okanye usibhakabhaka emsebenzini, ezi ngcamango zexesha lesidlo ziza kuba ukulindele ukuphumla kwakho kwasemini yonke intsasa.
Ukupakisha isidlo sasemini kunokuthenga enye kukunika ixesha elincinane lokucwangcisa ukutya okuya kuhambelana nesicwangciso sakho sokutya. Ukutshintsha isidlo sakho sasemini nsuku zonke kukukunceda ukuba unamathele kwisicwangciso sakho ngokuthintela ukukhupha.
Nazi iimbono ezintlanu-enye yosuku ngalunye lweveki yomsebenzi-ephantsi kwinqatha, i-glycemic ephantsi, iphantsi kwiprotheni ephilileyo kunye nefiber. Kukho i-sandwich ye-PB & J yenkwenkwe kuthi sonke kunye nenketho yemifuno.
Yongeza isiphuzo esingenashukela esingama-16-ounce okanye amanzi ukujikeleza nganye yale miba emihlanu yokutya.
Isidlo seSaladi esisekelwe kwiGrain
(Ama-calories ama-510, ama-56 ekhulwini kwi-carbohydrates)
- I-1/2 indebe ye-chickpeas
- 2/3 indebe ephekwe ibhali, irayisi ebomvu okanye i-quinoa
- I-ounces ezi-3 ziphekwe kwaye zihlakule ibele lezinkukhu ezingenakunqanda
- I-1/2 ityhidi elibomvu
- Iipuniwe ezi-2 zincinci-i-raspberry-walnut i-salad yokugqoka
- 8 i-apricot halves eyomileyo
Ukutya okungahlawulelwayo
(I-505 khalori, iipesenti ezingama-54 ukusuka kwi-carbohydrates)
- 10 abahlazi beengqolowa eziphantsi kweenqatha
- Ama-ounces amathathu atyunwe nge-turkey
- Ii-ounces zincinci i-fat-fat cheese
- 1 apula
- 1 inkomityana yabantwana
- 3 gingersnaps
Ukugcoba iSandwich isidlo
(Iikhalori ezingama-496, iipesenti ezingama-57 ukusuka kwi-carbohydrate)
- 2 I-Low-Fat Turkey ne-Ham Wraps
- 1 indebe ityunyiwe ukhukhamba
- 1 clementine
- 6 iiamondondi
Omdala, Othembekileyo PB & J Sandwich
(Ii-calories ezingama-460, ama-53 ekhulwini ukusuka kwi-carbohydrate)
- Butter Peanut kunye neJelly Sandwich ezenziwe nge-2 tablespoons ibhotela ye-peanut, i-2 teaspoon yokutya i-jelly kunye neesibini zeesonka
- 1 i-orange
- Ii-ounces ii-yogurt ezingenatye enamafutha
Veggie isidlo
(Iikhalori ezingama-450, iipesenti ezingama-59 ukusuka kwi-carbohydrates)
- 15 iibheke ze-snack kunye ne-1 epilisi ebomvu
- I-1/3 indebe ye-hummus yokutshiza
- 1 enkulu ipere
- I-1 nganye i-Cheddar cheese ephantsi
- 4 iilnuts