Lokhu Kudla Okunikeza Umdlandla Kuzokududula Nge-Slump Yakho Yantambama

-Delile

• Ubhanana omusha nama-apula
• I-yogurt kanye ne-Cereal
• I-Popcorn
• Ingxenye yeSandwich yaseTurkey
• Upelepele Obomvu noHummus
• Ama-alimondi namaWalnuts
• I-Soy Crisps
• Buyekeza kwe-

Kungo-10 ekuseni, emahoreni ambalwa nje kudlule ukuzilolonga kwakho kwasekuseni nokudla kwasekuseni, futhi usuvele uqala ukuzwa amandla akho engasebenzi. Futhi uma usuvele unezinkomishi ezimbili zekhofi, kufanele uthole kanjani ukucosha okudingekile? Yamukela ama-munchies akho.

"Ukudla ukudla okuncane kugcina umzimba wakho uvuselelwe futhi kuyindlela enhle yokwandisa amandla akho," kusho uTara Gidus, RD Kodwa ibha yegranola enoshukela akuyona into yokulungisa-udinga isinongo esigcwele ukuvuselela izakhamzimba ukukuvikela kwasemini crash. Ngaphambi kokuthi ulale esihlalweni sakho sedeski, dla ukudla okulula okuthandayo kuka-Gidus.

Ubhanana omusha nama-apula

Zigcwele uvithamini C, ama-antioxidants, kanye ne-fiber, izithelo zingukudla okulula okunamandla uma udinga ukukhushulwa okuncane. "[Ban] amavithamini, amaminerali, nama-carbs amahle, akunikeza amandla asheshayo," kusho uGidus. Khetha noma isiphi isithelo osithandayo — ubhanana, ama-apula namawolintshi kulula ukuphekwa nawe ngoba awadingi isiqandisi. Nakuba engewona aphatheka kakhulu, amajikijolo ayinketho enhle yokudla okulula okunoshukela ophansi. (Udinga i-inspo eyengeziwe? Yiba nobuciko ngalezi zindlela ezilula nezinempilo zokudla izithelo.)

Usayizi wokuphakelwa onconyiwe: 1 isiqeshana sezithelo ezintsha noma 1 inkomishi yezithelo eziqoshiwe noma amajikijolo

Amakholori: 80-120, kuya ngesithelo

I-yogurt kanye ne-Cereal

Lapho udinga ukuthathwa njengokudutshulwa kwe-espresso — yisho, ngaphambi kokuzivocavoca noma lapho isidlo sakusihlwa kusekude namahora — phendukela kuyiyogathi. UGidus uncoma ukufafaza okusanhlamvu okuchichimayo phezulu ukuthola isidlo esinamandla esizokubamba kuze kube sekudleni kwakho okulandelayo. "Uzoba ne-carbs ku-yogurt nase-cereal yamandla, kanye ne-protein evela ku-yogurt, ekwenza uzizwe ugcwele isikhathi eside," esho.

Kunconywe usayizi wokuphaka: Isitsha esingu-1 6-ounce seyogathi

Amakholori: 100-200, kuye ngokuthi ukhetha iyogathi engenawo amafutha noma enamafutha aphansi

I-Popcorn

Yikuphi kokudla okulula kwamandla ngaphansi kwe-radar? Umngani wakho we-movie (susa lonke lelo bhotela, kunjalo). “IPopcorn iwukudla okulula kakhulu ngoba uthola ivolumu eningi nefayibha (okwenza uzizwe ugcwele), futhi kungumbewu ophelele, ngakho-ke kunempilo kunokudla okulula okufana nama-pretzels,” kusho uGidus. Ngaphezu kwalokho, uhlobo lwama-microwave olunamafutha aphansi kulula ukuwalungisa futhi lunama-calories aphansi. Faka isikhwama sokusiza esisodwa kudilowa lakho ledeski ukuze kube nokudla okulula lapho uzizwa ukuthi ukuwa kwantambama. (Bese uzama ukungeza lokhu okuthwalwa ngamakhalori aphansi kanye nokosa.)

Usayizi wokuphakelwa onconyiwe: Iphakethe elilodwa lokuphaka elilodwa lama-popcorn anamafutha aphansi

Amakholori: 100

Ingxenye yeSandwich yaseTurkey

Cha, amasemishi awasewona nje awesikhathi sesidlo sasemini. "Abantu abaningi bacabanga ukuthi ukudla okulula kumele kube ukudla okulula, kepha nawe ungakudla ukudla kwangempela," kusho uGidus. Isigamu se-turkey esinciphile noma isangweji lenkukhu esinkwa sonke sikakolweni nesinaphi sikunikeza ama-carbs anika amandla kanye namaprotheni anelisa kakhulu owadingayo ukuze uthole ukudla okulula okukugcina uphehlwa amahora amaningi. (Okuhlobene: Ama-sandwich ayi-10 ashisayo anelisa izifiso zakho zokudla ebusika)

Usayizi wokuphakelwa onconyiwe: Ingxenye yesemishi, eyenziwe ngama-ounces angu-2 enyama ye-lean turkey kanye nocezu olu-1 lwesinkwa sikakolweni.

Amakholori: Cishe angama-200

Upelepele Obomvu noHummus

Uyakhumbula ukuthi izaqathe zezingane kanye ne-ranch abazali bakho ababevame ukukufaka ekudleni kwakho kwasemini useyingane? Le munchie inguqulo yabantu abadala. Kokubili imifino kanye ne-hummus ukudla okulula okugcwele amandla, ngakho uma kuhlangene, kungama-duo angenakuvinjwa. Dala iphekhi lakho lokudla okulula ngemifino yokudla eya ku-Gidus — upelepele obomvu, i-zucchini, amakhowe, uphizi wokudla ushukela, kanye ne-asparagus eluhlaza — ngomthamo wama-carbs, i-fiber, namavithamini alungele wena. Uzakwethu nge-spoonful ye-hummus, engeza amanye amaprotheni ukukhulisa amandla okudla okulula.

Usayizi wokuphakelwa onconyiwe: imifino engenamkhawulo kanye ne-1/4 indebe ye-hummus

Amakholori: Cishe i-100

Ama-alimondi namaWalnuts

Uma kukhulunywa ngokudla okulula kwamandla, usengathola lokho kudla okwanelisayo kwama-chips amazambane ngaphandle kwawo wonke amafutha anamantongomane agazingiwe. Ama-alimondi nama-walnuts agcwele i-fiber, amafutha anempilo, akusiza ukuthi uhlale ugcwele, kanye nezakhamzimba ezifana ne-selenium, i-vitamin E, ne-omega-3s. Ngenxa yokuthi amantongomane adume ngokulula ukuwadla ngokweqile, uGidus uncoma lobu buqili: Gcwalisa ithini elingenalutho le-Altoids ngamantongomane ngosayizi wokuphaka ophelele (cishe i-ounce).

Kunconywe usayizi wokuphaka: I-ounce elilodwa lama-alimondi noma ama-walnuts

Amakholori: 160-170

I-Soy Crisps

Kwesinye isikhathi ufuna nje ukwehlisa isikhwama sonke sokudla okulula, kanye nama-soy crisps lokho kulungile. Yenziwe ngamaphrotheni we-soy akhukhumezekile, le spin enempilo ku-chip yakho yendabuko "iyinto enosawoti, enosawoti, enesinongo iningi lethu eliyifunayo esidlweni." Futhi cishe ngamagremu amahlanu weprotheyini ngokuphakelwa ngakunye, anamandla amaningi okuhlala kunesikhwama samashidi avamile noma ama-pretzels.

Kunconywe usayizi wokuphaka: Isikhwama esingu-1 esikhonzayo (yidla yonke into!)

Amakholori: 140

Buyekeza kwe-