Usuku Ekudleni Kwami: Uchwepheshe Wezokudla uMitzi Dulan

-Delile

• Ukudla kwasekuseni: Oatmeal
• Ukudla kwasekuseni: Uphayinaphu
• Noma kunini Phuza: Ice Water
• Isidlo Sasemini Sasekuseni: I-Chocolate Cherry Smoothie
• Isidlo sasemini: I-Ham kanye ne-Avocado Sandwich
• I-Dessert: Ibha Yogurt Ebandisiwe Yasso
• Isidlo Sasemini: Ama-alimondi Asikiwe
• Isidlo sakusihlwa: I-Spaghetti Esikolweni Sonke
• Uphudingi: Ubhanana Noju
• Okuningi ku-SHAPE.com:
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UMitzi Dulan, RD, America's Nutrition Expert®, ungowesifazane oyedwa omatasatasa. Njengomama, umbhali we I-All-Pro Diet, kanye nomnikazi weMitzi Dulan's Adventure Boot Camp, ingcweti eyaziwayo kuzwelonke yokudla nokuqina komzimba idinga amazinga aphezulu amandla usuku lonke. Ngaphezu kokudla okuthathu okunomsoco, uhlala ekhuthazekile ngokudla ukudla okulula okunempilo njengama-alimondi asikiwe.

“Ngigxile kakhulu ekudleni ukudla okuhlanzekile okunambithekayo kodwa futhi okwanelisayo,” kusho uDulan. "Amanzi ngiwaphuza usuku lonke. Ngizama nje ukuwagcina eseduze nami usuku lonke futhi ngigcwalise njengoba kudingeka."

Ukudla kwasekuseni: Oatmeal

325 kilojoule, 5 amagremu amafutha, 54 amagremu carbs, 15 amagremu amaprotheni

"Ngidle isitsha se-Quaker oatmeal. Ngifaka isinamoni, uju, namacherry ama-tart ambalwa omisiwe. Ngiwaxuba no-1% wobisi lwe-organic ukukhulisa amaprotheni. Ama-oats awuhlamvu oluphelele, ngakho-ke aphakeme kakhulu ku-fiber, amaprotheni, nezinye izakhamzimba. Isinamoni yisinongo esinama-antioxidants amaningi ngakho-ke ngizama ukufaka okunye ekudleni kwami ​​uma kungenzeka. "

Ukudla kwasekuseni: Uphayinaphu

"Ngiphinde ngadla uphayinaphu ngesidlo sasekuseni, ngoba ngiyazithanda izithelo futhi ngihlala ngizama ukufaka inala usuku ngalunye."

Noma kunini Phuza: Ice Water

"Amanzi e-ice! Ngiyithanda ngokuphelele i-oz yami engu-24. I-Copco tumbler. Kuyangisiza ukugcina umkhondo wamanzi engiwaphuzayo. Ukuphuza ama-tumblers amathathu agcwele amanzi abandayo e-ice usuku ngalunye kusiza ukushisa ama-calories ayi-100! Kuthatha amandla omzimba wethu uku shintsha izinga lokushisa lamanzi lisuke emakhazeni liye kwezingeni lokushisa komzimba wethu. "

Isidlo Sasemini Sasekuseni: I-Chocolate Cherry Smoothie

Amakholori angama-225, u-1.5 amagremu amafutha, ama-28 gramu ama-carbs, ama-24 amagremu amaprotheni

"I-cherry encane embozwe nge-smoothie. Ngisebenzisa i-chocolate whey protein powder efakwe utshani ne-cherries eqandisiwe ye-tart kanye no-3/4 c. ubisi lwe-organic 1 phesenti. Inhlanganisela ephelele ye-carb/protein yesiphuzo sangemuva kokujima kanye nama-cherries e-tart. I-anti-inflammatory. Kuyasiza futhi ukungilungisa ngoshokoledi! "

Isidlo sasemini: I-Ham kanye ne-Avocado Sandwich

Ama-calories angu-380, ama-gramu ayi-8 amafutha, amagremu angama-42 ama-carbs, ama-gramu angama-32 amaprotheni

"Isemishi elinezingcezu ezintathu ze-deli ham yemvelo, ukwatapheya we-Hass osikiwe, utamatisi osikiwe, lwesinaphi esibabayo kusangweji kakolweni omncane, kanye nohlangothi lwe-broccoli. Lokhu okunye kwesidlo sami sasemini esisheshayo, esilula kakhulu, okunomsoco, okumnandi, nokwenelisayo. Ubukhilimu bama-avocado bumnandi kakhulu futhi buhlinzeka cishe ngamavithamini, amaminerali kanye nama-phytonutrients acishe abe ngama-20, kuyilapho i-ham ikunika iphrotheni elincanyana. "

I-Dessert: Ibha Yogurt Ebandisiwe Yasso

"Ibha ye-yogurt efriziwe yaseYasso efriziwe; lokhu kutholakala okuhle kakhulu futhi amaklayenti ami nezingane bayabathanda, futhi. Ngama-calories angama-70 kuphela, anambitha okwe-dessert kepha ahlinzeka ngamagremu ayisithupha wamaprotheni!"

Isidlo Sasemini: Ama-alimondi Asikiwe

Ama-calories ayi-160, amagremu ayi-10 amafutha, ama-gramu ayi-11 carbs, ama-protein ayi-6 gram

"Ama-alimondi asikiwe ngenkathi ngisebenza edeskini lami. Ngiyawathanda ama-alimondi ngenxa yempuphu, amaprotheni kanye nefayibha. Ziyenelisa nazo!"

Isidlo sakusihlwa: I-Spaghetti Esikolweni Sonke

560 kilojoule, 11.5 amagremu amafutha, 73 amagremu carbs, 38 amagremu amaprotheni

"I-spaghetti sikakolweni ophelele ne-Lean's Ground Beef kaLaura efakwe kusoso we-marinara; futhi, ngithanda ukuqinisekisa ukuthi ngithola umthombo omuhle wamaprotheni ngaso sonke isikhathi sokudla nenhlamvu ephelele. Inkomo ifuywa ngaphandle kwama-antibiotic noma ama-hormone."

Uphudingi: Ubhanana Noju

"Ubhanana osikiwe ugcwele uju oluncane lwe-dessert. Iyanambitheka kakhulu, futhi ngithola i-dessert enamandla, enezakhi ezinomsoco onemvelo yonke."

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