Ukudla Okuncane Kwekhalori: Ngaphansi kwamaKhalori angama-300

-Delile

• Kunzima ukukholelwa kepha kuyiqiniso: lokhu kudla kwama-calories aphansi kugcwele ukudla okunempilo okunomsoco - futhi kugcwele ukunambitheka, nakho.
• Isidlo esinempilo # 1: Iminwe Yezinkukhu Ebhakiwe
• Isidlo esinempilo # 2: Inkukhu eyosiwe enama-apula kanye no-anyanisi
• Ukudla Okunempilo # 3: I-Pepper Seared Tuna ene-Cool Mango Relish
• Ukudla Okunempilo # 4: Isinkwa Senyama Namazambane Agayiwe
• Isidlo esinempilo # 5: Isoseji yenkukhu eno-Kale
• Ukudla Okunempilo # 6: I-Salmon Ebhakiwe Amakhambi
• Ukudla Okunempilo # 7: I-Sushi Yemifino
• Isidlo Esinempilo # 8: I-Gorgonzola Burgers ene-Sauce Yekhukhamba
• Thola okuningi mayelana nokuthi "yebo" ekudleni okunempilo futhi "cha" ekudleni okunamafutha aphezulu, nangokudla okunempilo okubaluleke kakhulu ekwehliseni isisindo.
• Buyekeza kwe-

Kunzima ukukholelwa kepha kuyiqiniso: lokhu kudla kwama-calories aphansi kugcwele ukudla okunempilo okunomsoco - futhi kugcwele ukunambitheka, nakho.

Ukukusiza ukuhlela amamenyu akho masonto onke, umumo ufake izikolo zokudla okunempilo ngakunye kwalokhu kudla okuphansi kwekhalori:

Isidlo esinempilo # 1: Iminwe Yezinkukhu Ebhakiwe

Amaphuzu okudla okunempilo ngokukhonza: ama-calories angu-223, amafutha angu-7 g, ama-16 g carbs, amaprotheni angama-24 g, .3 g fiber, 491 mg sodium

Isidlo esinempilo # 2: Inkukhu eyosiwe enama-apula kanye no-anyanisi

Isilinganiso Somsoco ngokuphakelwa ngakunye: (Ama-ounces angu-3 enkukhu, ucezu lwe-apula olu-1 kanye no-anyanisi osikiwe ongu-1/2): ama-calories angu-247, amafutha angu-19% (5 g; 1.4 g agcwele), 38% ama-carbs (23 g), amaprotheni angu-43% (26 g ), i-fiber engu-5 g, i-51 mg ye-calcium, i-2.3 mg yensimbi, i-267 mg ye-sodium

Ukudla Okunempilo # 3: I-Pepper Seared Tuna ene-Cool Mango Relish

Amaphuzu okudla ngokudla: 252 calories, 18 g carbs (29%), 2 g fat (7%), 2 g fiber, 40 g protein (64%), 0.4 g fat fat

Ukudla Okunempilo # 4: Isinkwa Senyama Namazambane Agayiwe

Isilinganiso Somsoco ngokuphakelwa ngakunye: (6 oz. isinkwa senyama, 1/3 inkomishi yamazambane): amakhalori angu-260, 9 g amafutha (27% wamakholori), 2 g amafutha agcwele, 22 g carbs, 24 g protein, 5 g fiber, 80 mg calcium, 3 mg iron, 240 mg sodium

Isidlo esinempilo # 5: Isoseji yenkukhu eno-Kale

Amaphuzu okudla okunempilo ngokudla ngakunye: (isoseji engu-1, i-1/4 yengxube ye-kale): ama-khalori angama-261, amafutha angama-46% (13.5 g; 3.8g agcwele), ama-carbs angama-20% (12.8g), amaprotheni angama-34% (22.3 g), 1.9g fiber, 227 mg calcium, 3.7mg iron, 980mg sodium.

Ukudla Okunempilo # 6: I-Salmon Ebhakiwe Amakhambi

Isilinganiso Somsoco ngokuphakelwa ngakunye: Isilinganiso somsoco ngokuphakelwa ngakunye: amakhalori angu-289, amafutha angu-21 g, amafutha agcwele ama-7 g, ama-protein angu-23 g, i-fiber engu-0 g, i-sodium engu-146 mg

Ukudla Okunempilo # 7: I-Sushi Yemifino

Amaphuzu okudla okunempilo ngokudla ngakunye: (izingcezu eziyi-10) ama-calories angama-290, ama-carbs ayi-6 (87%), namafutha ayi-6 g (2%), i-7 g fiber, i-8 g protein (11%)

Isidlo Esinempilo # 8: I-Gorgonzola Burgers ene-Sauce Yekhukhamba

Amaphuzu okudla okunempilo ngokudla ngakunye: (1 burger, 1/4 indebe ikhukhamba-yogurt sauce): 292 calories, 10 g fat (30% of calories), 5 g fatated saturated, 28 g carbs, 26 g protein, 3 g fiber, 210 mg calcium, 3 mg iron, 595 mg sodium

Thola okuningi mayelana nokuthi "yebo" ekudleni okunempilo futhi "cha" ekudleni okunamafutha aphezulu, nangokudla okunempilo okubaluleke kakhulu ekwehliseni isisindo.

Buyekeza kwe-