Izindawo zokudla kwasekuseni ezihamba phambili ze-Reader

-Delile

• Buyekeza kwe-

Lapho sikucela ukuthi uthumele ukudla kwasekuseni okuthandayo okunempilo, sakhungathwa ngamakhulu emibono emnandi. Ngokusobala, abafundi be-Shape abekho phakathi kwamaphesenti ama-25 amaMelika adlula ibhulakufesi! Kuhle futhi. Ucwaningo olwenziwe yiYunivesithi yaseColorado kanye neNational Weight Control Registry ngemikhuba yokuphila yabantu abacishe babe ngu-3 000 abalahlekelwe amakhilogremu angama-30 noma ngaphezulu (futhi bakugcina unyaka noma ngaphezulu) kukhombisa ukuthi ukudla ibhulakufesi njalo kungenye yezinto izinkomba best of kwesisindo-ukulahlekelwa impumelelo. Ngakho-ke ekuhlonipheni iminyaka yethu engama-21 sikhethe ukudla kwasekuseni okulula, okunomsoco nokuphefumulelwe okulethwe abafundi bangempela be-SHAPE ezigabeni eziyisikhombisa.

Izinhlamvu Zokuvuka Nokukhanya

1. Ama-Whole-Grain Waffles Ngeyogathi namaStrawberry: Toast 2 ama-waffles okusanhlamvu okugcwele. Phezulu ne-1/2 indebe ye-lowfat vanilla iyogathi kanye ne-1/2 inkomishi yama-strawberries aqoshiwe. Amaphuzu Okudla: Amakholori angama-373, amafutha ayi-11 g.

"Uma ngizizwa ngiwohlokile, ngichamisa isiraphu ye-maple phezulu ukuze ngithole ubumnandi."

-- Daphne Shafer, Morehead City, N.C.

2. Utamatisi Noshizi I-English Muffin: Phezulu i-muffin egcwele okusanhlamvu yesiNgisi enama-ounces ama-2 we-lowfat Cheddar ushizi no-2 tincetu zikatamatisi. Broila kuze kube yilapho ushizi uncibilika. Amaphuzu Okudla: Ama-calories angu-242, amafutha angu-5 g.

"Kuyashesha futhi kunikezwa okusanhlamvu, ubisi nemifino."

- USusan Ackermann, u-Ellendale, ND

3. Melt Butter Isikolo Somsoco: 320 kilojoule, 14 g amafutha.

"Ibhotela lamantongomane elincibilikile lithatha isikhashana ukudla, ngakho-ke ibhulakufesi lihlala isikhathi eside."

- UPauline Wagnor, eFairlawn, e-Ohio

Uchwepheshe wethu wokudla okunomsoco uthi "Imikhiqizo yesinkwa se-whole-grain iqukethe i-fiber eningi kune-plain ol' white bread," kusho u-Jackie Nugent, R.D., i-New York City-based nutrition and culinary consultant. "I-fiber yokudla ikhulisa ukwaneliseka kokuhlafuna, kuyilapho inganikezi ama-calories!"

Amaqanda Amazing

4. I-Becky's Egg ne-Red Pepper Sandwich: Hlanza amaqanda angu-2 ngesipuni esingu-1 sikapelepele obomvu epanini elimbozwe ngesifutho sokupheka esingafakwanga yibhotela. Khonza kumuffin we-English ophelele. Isikolo Somsoco: Amakholori angama-245, amafutha ayi-15 g.

"Lesi sidlo sasekuseni esisheshayo sinikeza amaprotheni anika amandla."

- UBecky Thackston, uHiram noGa.

5. Ubhekeni Ongenacala kanye Namaqanda: Esikhunjeni esimbozwe ngesifutho sokupheka okunganqandeki, gxambukela kumhlophe amaqanda ama-4 ngama-ounces ama-2 we-lowfat ushizi we-Cheddar kanye ne-1 strip turkey bacon. Isikolo Somsoco: Amakholori angama-196, ama-6 g amafutha.

"Lesi sidlo sasekuseni esanelisayo singibhebhethekisa usuku lonke."

- UKelly Sullivan, Yonkers, NY

6. Ukugoqwa Kwesoseji Ye-Egg ne-Veggie: Hlanganisa amaqanda amaqanda ama-2 kanye nesixhumanisi se-1 sejiji yemifino emigqokweni ehlukene ehlanganiswe nesifutho sokupheka esinganqandeki. Hlanganisa isoseji kuthawula lephepha bese usika ku-tortilla kakolweni ophelele. Mboza ngamaqanda ne-1 isipuni se-ketchup, bese ugoqa. Amaphuzu Okudla: Amakholori angama-219, amafutha amathathu g.

"Kuyamnandi, kunekhalori ephansi futhi kugcwele kakhulu!"

-- Liza Zarako, Vineland, N.J.

Isazi sethu sokudla okunomsoco sithi "Amaqanda amhlophe kanye ne-turkey bacon noma isoseji yemifino yimithombo emihle yamaprotheni anciphile anamathela kuwe," kusho isazi sokudla u-Evelyn Tribole, M.S., R.D, umbhali we Ukupheka Okuningana Kwezempilo Okunempilo (URodale, 2000). "Ukulinganisa kancane, engeza ucezu noma ezimbili zesinkwa sikakolweni kanye nezithelo ezintsha."

Izindawo zokudla kwasekuseni ezihamba phambili

7. I-Kashi, Izithelo Nobisi Lwe-Soy: Hlanganisa inkomishi engu-3/4 inkomishi ye-Kashi, i-1/2 inkomishi isikiwe ama-strawberry kanye no-1 inkomishi yobisi lwe-soy. Amaphuzu Okudla: Ama-calories angu-194, ama-6 g amafutha.

"Uma ngiphuthuma, ngifaka okusanhlamvu ekomini enkulu enezithelo nobisi lwesoya, bese ngidla ngilungisa izingane zami."

-- Kathleen Allen, Evergreen, Colo.

8. I-Texas Peanut Butter Crisp: Isipuni se-Microwave 1 sebhotela we-peanut onamafutha ancishisiwe imizuzwana engama-30. Fafaza ngaphezulu kwenkomishi ye-Fiber 1 cereal efakwe ubhanana o-1 osikiwe ophakathi. Amaphuzu Okudla: 309 kilojoule, 8 g amafutha.

"Lesi sidlo sasekuseni sifana ne-Rice Krispies ephathwa ngebhotela lamantongomane!"

-- UPaula Felps, Lewisville, Texas

9. I-Classic Cereal Combo: 1/2 inkomishi ye-bran cereal enenkomishi engu-1/2 eshiyiwe kakolweni omncane kanye nenkomishi engu-1 yobisi lwe-skim. Amaphuzu Okudla: 251 kilojoule, 2 g amafutha.

"Ngokwezinhlobonhlobo nokunambitha, ngihlanganisa okusanhlamvu okubili okuhlukene endishini yami njalo ekuseni. Izinhlanganisela engizikhonzile zihlanganisa i-All-Bran ne-Kellogg's Mini-Wheats, kanye ne-Raisin Bran ne-Total."

- U-Amy Rhodes, Owego, NY

Isazi sethu sokudla okunomsoco sithi "Ngincoma ukuhlanganiswa kokusanhlamvu," kusho uNugent. "Ikuvumela ukuthi uthokozele ukunambitheka okusanhlamvu okuthandayo, okungenzeka kungabi yifayibha ephezulu kangako, okusanhlamvu okupakisha kakhulu ifayibha kepha mhlawumbe akuyona enye yezintandokazi zakho. Uzothola okuhle kakhulu kokubili umhlaba wamacereal -- ukunambitheka okuhle kanye nenala yefiber."

Izimangaliso zeMicrowaveable

10. Isangweji Lesidlo Sakusasa Elinempilo: I-microwave ibhegi le-hamburger elingenanyama. Vala i-patty ngocezu olu-1-ounce woshizi we-lowfat we-Cheddar nendawo ku-muffin yesiNgisi. Amaphuzu Okudla: Ama-calories angu-311, amafutha ayi-5 g.

"Ngithatha lesi sidlo sasekuseni emsebenzini esikhundleni sokudla okusheshayo."

- USabine H. Lien, iWinter Park, iFla.

Uchwepheshe wethu wokudla okunomsoco uthi "Bheka ama-patties anamagremu angu-3 amafutha noma ngaphansi kwekhalori ngayinye eyi-100," kusho u-Elizabeth Somer, M.A., R.D, umbhali we Ukudla Kwangempela (UHenry Holt, 2002).

11. I-Cinnamon-Apple Bhaka: Faka izingcezu ezihlutshiwe ze-apula elingu-1 eliphakathi endishini; phezulu nge 1/2 inkomishi ye-bran cereal nedeshi yesinamoni. I-microwave ngamandla amaminithi angu-2. Amaphuzu Okudla: 167 kilojoule, 2 g amafutha.

"Lesi sidlo sasekuseni sifana ne-apula eline-microwaved eliphilile."

- UMirella Mosca, Maple, Ontario, Canada

12. Amaqanda Amhlophe kanye Nespinashi: Faka kumicrowave amaqanda amhlophe angu-3 kanye ne-1/2 inkomishi yesipinashi esiqandisiwe imizuzu emi-2 bese wengeza ingcosana kapelepele omnyama. Isikolo Somsoco: Ama-calories angu-83, 0 g amafutha.

"Ukwengeza uhhafu wamazambane iRed Bliss kunika abamhlophe bamaqanda nesipinashi i-oomph eyengeziwe!"

-- Patricia Granata, Baltimore

Ama-smoothies amnandi nje

13. I-"Ice Cream" eyenziwe yi-Smoothie: Hlanganisa 1 inkomishi yezithelo ezintsha, izinkomishi ezi-2 ubisi olunamafutha, iphakethe elilodwa lama-ounce osheshayo i-nonfat vanilla pudding mix kanye ne-1 inkomishi echotshoziwe iqhwa imizuzwana engama-45. Yenza ama-servings angu-4. Amaphuzu Okudla Okunomsoco (1 inkomishi): Amakholori ayi-100, 1 g amafutha.

"Ngithola ezinye zezidingo zami zansuku zonke zezithelo nobisi ngaleli smoothie."

- UMackenzie Taylor-McLaine, uDewey Beach, uFla.

14. I-Tofu Shake: Hlanganisa inkomishi engu-1 yewolintshi noma ijusi kaphayinaphu nama-ounces angu-31/2 eqinile noma i-silken tofu kanye ne-1/2 yenkomishi yesithelo ize ibushelelezi. Amaphuzu Okudla Okunomsoco (1 inkomishi): 342 kilojoule, 4 g amafutha.

"Lokhu kuzamazama kuhle ngemva kokujima kwami ​​kwasekuseni!"

-- Lillian Breen, Natick, Mass.

15. Shake Yogurt-Citrus: Hlanganisa inkomishi engu-1 ye-yogurt engafakwanga ne-1/2 inkomishi yezithelo, i-1/2 yenkomishi ye-orenji, isipuni esingu-1 sefilakisi, izipuni ezimbili zikakolweni wegciwane kanye ne-1/2 yenkomishi yeqhwa ku-blender kuze kube bushelelezi. Amaphuzu Okudla Okunomsoco (1 inkomishi): 372 kilojoule, 3 g amafutha.

"Ngifaka uju uma ludinga ubumnandi obuncane. Kufana nokuphuza i-milkshake ukuze uthole isidlo sasekuseni."

- UMargarita Jager, Stow, Ohio

Uchwepheshe wethu wokudla okunomsoco uthi "Izithelo ezintsha zigcwele ama-antioxidants, amavithamini kanye ne-fiber elwa nezifo," kusho uSomer. "Ngaphezu kwalokho, igciwane likakolweni licebile ngamavithamini E no-B. Ama-Smoothies ayindlela ephelele yokwengeza kokubili lokhu kudla okunamandla ekudleni kwakho."

Ukuphatha okuhle kwangeSonto

(Amaresiphi athatha isikhathi esithe xaxa kepha awufanele umzamo)

16. I-Potato ne-Egg Hash: Hlanganisa u-anyanisi o-2 oqoshiwe no-1 umucu we-turkey ubhekeni endishini ne-microwave umzuzu owodwa. Faka amazambane amadayisi angu-1 kanye ne-microwave imizuzu engu-3-5 ngaphezulu. Faka usawoti, upelepele neqanda eli-1 elishayiwe. I-microwave ephezulu eminye imizuzu engu-11/2. Fafaza ngesipuni esingu-1 ushizi we-cheddar oshicilelwe. Khonza nge-1/2 indebe yezingxenye eziwolintshi. Amaphuzu Okudla: Ama-calories angu-400, amafutha ayi-10 g.

"Ngezinye izikhathi ngiphendula lokhu kube isidlo sakusihlwa esisheshayo ngokwengeza iqanda elengeziwe kanye nocezu lukabhekeni."

- ULana Harrison, eLos Angeles

17. I-Chili Cheese Omelet: Epanini elincane, hlanganisa 1/2 inkomishi esikhundleni seqanda, 1/4 inkomishi ye-chili engenawo amafutha kanye nocezu olulodwa lukashizi we-lowfat. Pheka imizuzu emi-5. Khonza nge-1 utamatisi obomvu, usikiwe, ohlangothini. Isikolo Somsoco: Ama-calories ayi-182, amafutha ayi-5 g.

"Le omelet ithanda ukukhuluphala kakhulu kunalokho okushiwo ushizi ocibilikile phezulu."

-- Christy Neria, La Verne, Calif.

18. Oat Bran Blueberry Pancakes: Hlanganisa iphakethe elilodwa le-12-ounce le-oat-bran pancake mix 1 inkomishi ama-blueberries afriziwe namanzi ayi-1/2 enkomishi. Fafaza inhlama kugriddle egcotshwe ngesifutho sokupheka esinganqamuki esifakwe ibhotela. Pheka ama-pancake ngakolunye uhlangothi kuze kuvele amabhamuza, bese uflip. Khonza ngezingcezu ze-honeydew melon. Amaphuzu Okudla Okunomsoco (Ama-pancake ama-2 kanye ne-1/2 inkomishi ye-honeydew melon): ama-calories ayi-157, namafutha ayi-1.5 g.

"Ngijwayele ukwenza ama-pancake angeziwe ukuze ngibe yiqhwa ngiphinde ngiphinde ngifudumeze elinye ekuseni."

- UJulie Husman, Valencia, Calif.

Isazi sethu sokudla okunomsoco sithi "Lawa ma-pancake anefayibha eningi encibilikayo, eyehlisa ingozi yesifo senhliziyo nesifo sikashukela futhi ikugcine ugcwele isikhathi eside, ngakho-ke mancane amathuba okuthi udle ngokweqile ngokuhamba kosuku," kusho uSomer. "Ngaphezu kwalokho, ama-blueberries angomunye wemithombo engcono kakhulu ye-antioxidant ye-Mother Nature."

Izidlo zasekuseni ezenziwa njalo

19. Ukudla kwasekuseni esitsheni: Hlanganisa inkomishi engu-1/2 ye-appleauce ne-nonfat vanilla yogurt, 1 ithisipuni ushukela onsundu kanye nedeshi lesinamoni. Ingxube efrijini ubusuku bonke. Phezulu ngezipuni ezimbili zika-Grape-Nuts cereal ngaphambi kokudla. Isikolo Somsoco: Ama-calories angu-250, u-0.5 g wamafutha.

"Ngenza inqwaba enkulu yalokhu bese ngiyigcina efrijini isonto lonke."

-- Rosemary Blethen, Antioch, Calif.

20. I-Cantaloupe ne-Cottage Cheese: Gcwalisa isigamu se-cantaloupe emaphakathi (kususwe imbewu) nge-1 inkomishi yoshizi we-lowfat cottage nensada encane yembewu ye-sunflower engenawo usawoti. Gcoba uju lwethisipuni elingu-1. Isikolo Somsoco: 443 kilojoule, 10 g amafutha.

"Isisu sami sizwela kakhulu ukudla noma yini esindayo ekuseni, ngakho-ke le nhlanganisela ibeka isisu sami futhi inginike amandla okuqala usuku."

- Lana Hawkins, Los Angeles

21. I-Apple Danish Roll-Up: Beka i-apula elingu-1/2, usikiwe, izingcezu ezi-2 ezincane ze-part-skim mozzarella ushizi kanye ne-1/2 ithisipuni likashukela kanye nedeshi yesinamoni kufulawa we-tortilla. Goqa bese ushisa ku-microwave imizuzwana engu-30. Isikolo Somsoco: 225 kilojoule, 7g amafutha.

"Ngikuzame futhi lokhu ngesidlo sasemini ngokwengeza izingcezu ezimbalwa zenyama yoju olunamafutha aphansi. Vele uyigoqe futhi ujabulele!"

-- Sandy Johnson, Tulsa, Okla.

Isazi sethu sokudla okunomsoco sithi "Ama-Apple Danish Roll-Ups ayisiqalo esinomsoco kuze kube sosukwini," kusho uNugent. "Ihlinzeka ngamaqembu amathathu okudla ngesithelo esisodwa, ubisi nokusanhlamvu - okulungele ukudla okuphelele. Uma usebenzisa ama-ounces ama-2 noma ngaphezulu koshizi we-mozzarella, ukugoqa ngakunye kunikeza cishe isigamu se-calcium oyidingayo usuku lonke. "

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