Nciphisa Izifiso Ngewashi Ngezinguqulo Ezinempilo Zokudla Kwakho Okuya Kuyo

-Delile

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Masibhekane nakho-siyakuthanda ukudla! Futhi e-U.S., Ukudla okulula kungakha ngaphezu kwamaphesenti angama-25 we-caloric yethu yansuku zonke. Kepha ngokuhamba kwesikhathi, ukumunca okungenangqondo kungaholela kumakhilogremu angathandeki. Okubalulekile ukukhetha ukudla okunomsoco okufika kuhlanganiswe namaprotheni noma i-fiber (okungcono kokubili) ukukusiza uzizwe wanelisekile isikhathi eside. Ukulawulwa kwengxenye nakho kubalulekile-ngincoma ukuthi uhlanganise ukudla okulula okungadluli ama-calories angu-200, inani eliphelele lokukuhambisa kuze kube isidlo sakho esilandelayo. (Ukuze uthole okwengeziwe, bheka ama-Snacks angama-20 Anoshukela Nosawoti Angaphansi Kwamakhalori Angu-200.)

Nayi imibono emithathu emihle yokudla okulula ongakunika amandla osukwini lwakho:

Mid-Morning: I-Greek Yogurt Parfait

Dlulisa i-parfait ye-yogurt yasendaweni, evame ukuminza kwizithelo zezithelo ezigcwele ushukela kanye ne-granola. Esikhundleni salokho, zenzele engilazini enhle ngokubeka ama-ounces angu-6 eyogathi yesiGreek engacebile ngamaprotheni kanye nenkomishi yesithelo esiqotshiwe (ukuzikhethela komsebenzisi-noma yini isuka kumajikijolo iye kuma-apula iye kumango kuye kumagilebhisi!). Fafaza ngedeshi yesinamoni, izipuni ezi-2 ze-granola cereal, futhi ujabulele. Ukuze uthole ukudla okunomsoco okungeziwe, ukunambitheka nokudla okunomsoco, shintsha i-granola topping nohhafu wesikhwama (gcina enye yonke ngosuku olulandelayo) kakhukhunathi Wakho, ukhukhunathi othosiwe we-chia granola, noma u-Cocoa Loco, ushokoledi omnyama-chia granola, kusukela kumpilo yami entsha. I-snack line, Ukudla okulula okunomsoco. (Lapha, ama-10 Greek Yogurt Recipes Ongakaze Uwabone Phambili!)

Ukudla okunomsoco:

• I-deli yogurt parfait: amakhalori angu-340, iphrotheni engu-13g, i-fibre engu-2g, ushukela ongu-31g

• I-Greek Yogurt Parfait (ene-coconuts for You noma i-Cocoa Loco ngokudla Okunomsoco): ama-calories angu-200, iphrotheni engu-19g, i-fiber engu-3g, ushukela ongu-12g

Ntambama: 2-Minute Trail Mix

Uma usohambweni futhi usebenza kungenalutho, izingxube ze-trail ziyindlela enhle yokuthola uphethiloli osheshayo ozonamathela kuwe. Kodwa izinguqulo ezithengwa esitolo zingahlanganiswa nama-carbs acolisisiwe, uswidi kashokoledi, nezingubo zeyogathi ezinoshukela. Ngaphambi kokuphuma endlini, thatha i-baggie bese ulungisa eyakho ngokuphonsa ku-1/2 inkomishi yokusanhlamvu okusanhlamvu, izipuni ezimbili zamantongomane (njengama-alimondi, ama-cashews, ama-walnuts, noma amantongomane) kanye nesipuni esisodwa sezithelo ezomisiwe (zama amabhilikosi aqoshiwe, omisiwe, noma ama-cherry). Ufuna i-twist decistent? Ungashintsha futhi isipuni samashokholethi amnyama ngesipuni samantongomane. Futhi uma uhalela izindawo ezishisayo, zama i-Cashew Colada by Nourish Snacks, eyenziwe ngama-cashews athosiwe, ama-chips kakhukhunathi athosiwe, nophayinaphu omisiwe. Yum!

Ukudla okunomsoco:

Isitolo esivamile sithenge ukuhlanganiswa komkhondo (inkomishi engu-3/4): ama-calories angama-300, amaprotheni ayi-9g, i-3g fiber, ushukela ongu-16g

I-2-Minute Trail Mix (inkomishi engu-3/4): ama-calories angama-200, amaprotheni ayi-7g, i-4g fiber, ushukela ongu-9g

I-Cashew Colada Ngokudla Okunomsoco (isikhwama esingu-1): ama-calories angu-200, amaprotheni angu-4g, ama-fibre angu-4g, ushukela ongu-10g

Late Night: Parmesan Popcorn

Yeqa izilingo zama popcorn zemidlalo yaseshashalazini, bese uqedela ubusuku bakho bosuku lwe-movie kusofa ngombhalo wami owenziwe ekhaya onempilo weParmesan Popcorn. Ama-microwave ¼ cup popcorn kernels, inkungu ene-oil spray, bese ufafaza izipuni eziyi-1-2 ushizi weParmesan (noma ideshi lesinamoni noshukela) yenguqulo emnandi, elula ezokwanelisa ama-munchies akho phakathi kwamabili. Noma okungcono, bamba isikhwama sikaMnu. Popular, izinhlamvu zommbila ezingezona eze-GMO ezinesiqingatha ezivela ku-Nourish Snacks-ngama-calories ayi-190 kanye no-5 gram we-fiber, asevele asethuthukise kakhulu "i-crunch-cult" elandelayo kwa-NBC.

Ukudla okunomsoco:

I-popcorn ejwayelekile yaseshashalazini (isikhwama esingu-1; izinkomishi ezi-6): ama-calories angama-370, amaprotheni ama-5g, ifayibha engu-10g, ushukela ongu-0g

IParmesan Popcorn (izinkomishi ezi-5): ama-calories ayi-160, amaprotheni ayi-7g, ifayibha engu-5g, ushukela ongu-0g

UMnu. Udume Ngokudla Okunomsoco (isikhwama esingu-1): amakhalori angu-190, iphrotheni engu-1g, i-fibre engu-5g, ushukela ongu-0g

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