Imibono Yebhulakufesi Yekhalori Ephansi Yokushisa Ekuseni Kwakho

-Delile

• Ama-waffles ane-Blueberry Maple Syrup
• Isipinashi neBacon Omelet
• Ithanga neGranola Parfait
• I-Bagel ne-Cream Cheese enoTamatisi
• Amantongomane Amantongomane ne-Banana Pancake
• I-Blueberry-Pistachio Parfait
• Berry Smoothie
• Ama-Whole-Grain Waffles ane-Ricotta, Amapentshisi, nama-alimondi
• I-Quinoa efudumele ne-Apple Cereal
• I-Ricotta ne-Pear Wrap
• I-Whole-Grain Cereal nama-alimondi noBhanana
• Izinketho zokudla kwasekuseni ezinempilo ezinamakhalori aphansi
• Buyekeza kwe-

Umama kungenzeka ukuthi wayeqinisile lapho ethi: "Ukudla kwasekuseni isidlo esibaluleke kakhulu sosuku." Eqinisweni, ukudla ukudla kwasekuseni okunekhalori ephansi kuwumkhuba wansuku zonke wamaphesenti angu-78 alabo abaku-National Weight Control Registry (bonke abalahlekelwe okungenani ngamakhilogremu angu-30 futhi babagcina okungenani unyaka owodwa). Futhi isifundo se-2017 ku Ijenali ye-American College of Cardiology ungeza obunye ubufakazi bokuthi ukweqa isidlo sasekuseni kuyisu lokudla eliwubuwula. Ithole ukuthi labo abangakudli ukudla kwasekuseni basengozini enkulu yokuba sengozini yezifo eziningi zenhliziyo okuhlanganisa i-cholesterol ephezulu nomfutho wegazi.

Uma uzama ukwehlisa isisindo, awufuni ukweqa ngokuphelele ukudla kwasekuseni kodwa khetha eyodwa yalezi zindlela zokupheka zasekuseni ezinekhalori ephansi noma imibono yokudla ezokwanelisa ukulamba kwakho ngaphandle kokuphazamisa imikhuba yakho enempilo. Ngakho-ke yeka ukubala ikhofi njengokudla kwakho kwasekuseni bese uqala usuku lwakho ngendlela enempilo ngenye yalezi zidlo zasebusuku ezinekhalori eliphansi kunalokho. (Okulandelayo: Imibono yasekuseni enempilo iqonde kusuka kuJen Widerstrom)

Ama-waffles ane-Blueberry Maple Syrup

Izibalo zasekuseni ezinekhalori eliphansi: 305 kcal

Izithako:

• 1/3 indebe yama-blueberries efriziwe
• 2 amathisipuni isiraphu ye-maple
• 2 waffles okusanhlamvu okuphelele
• 1 isipuni pecans

Ungakwenza kanjani: Ama-microwave blueberries nesiraphu ndawonye imizuzu emibili kuya kwemi-3, kuze kube yilapho amajikijolo encibilika. Gcoba ama-waffles bese ufaka isiraphu efudumele yama-blueberry. Fafaza ama-pecans.

Isipinashi neBacon Omelet

Izibalo zasekuseni ezinekhalori eliphansi: 308 kcal

Izithako:

• Iqanda eli-1 kanye namaqanda amhlophe ama-2
• Izingcezu ezi-2 eziphekwe ubhekeni we-turkey, uqhekekile
• 1 inkomishi yesipinashi somntwana
• Ukupheka isifutho
• Ucezu olu-1 lwe-wholegrain toast
• 1 ithisipuni ibhotela

Ungakwenza kanjani: Hlanganisa amaqanda, ubhekeni nesipinashi. Gcoba i-skillet nge-spray yokupheka; pheka ingxube yeqanda bese ukhonza ne-toast nebhotela. (Okuhlobene: Yikuphi Okunempilo: Amaqanda Aphelele noma ama-Egg Whites?)

Ithanga neGranola Parfait

Izibalo zasekuseni ezinekhalori ephansi: Amakholori angama-304

Izithako:

• Isitsha esi-1 (ama-ounces angu-6) iyogathi ephansi yamafutha aphansi
• 2 amathisipuni uju
• 1/4 ithisipuni i-pumpkin pie spice
• Ibha yegranola engu-1-granola egayiwe, echotshoziwe
• 1/2 inkomishi ithanga elisemathinini

Kanjani: Hlanganisa ndawonye i-yogurt, uju kanye nesipayisi samathanga. Endishini, hlanganisa ingxube yeyogathi, imvuthu ye-granola-bar, nethanga.

I-Bagel ne-Cream Cheese enoTamatisi

Izibalo zasekuseni ezinekhalori ephansi: 302 kcal

Izithako:

• I-bagel encane engu-1 (ama-ounces ama-3) egcwele okusanhlamvu
• 2 wezipuni ushizi onamafutha aphansi
• 2 izingcezu ezinkulu utamatisi
• Usawoti kanye nopelepele ukunambitha

Kanjani: Gcoba ama-halves e-bagel bese uwasakaza ngokhilimu ushizi. Phezulu ohlangothini ngalunye ngocezu lukatamatisi bese ufaka usawoti kanye nopelepele.

Amantongomane Amantongomane ne-Banana Pancake

Izibalo zasekuseni ezinekhalori ephansi: Amakholori angama-306

Izithako:

• 1/2 ubhanana omncane, oqoshiwe
• 2 amathisipuni ibhotela lamantongomane
• Indebe ye-1/3 ilungiswe i-batter egcwele-okusanhlamvu
• 1 ithisipuni uju

Kanjani: Engeza ubhanana nebhotela le-peanut ukuze uhlanganise. Pheka ama-pancake ngokulandela imiyalelo yephakheji, bese ukhonza ngoju oluthelwe phezulu. (Okuhlobene: I-10 Keto-Approved Pancake Recipes)

I-Blueberry-Pistachio Parfait

Izibalo zasekuseni ezinekhalori ephansi: Ama-calories angu-310

Izithako:

• Indebe ye-3/4 ethafeni le-yogurt yama-Greek
• 1 ithisipuni uju
• 1 isipuni se-pistachios eqoshiwe
• 1 ithisipuni sinamoni
• 3/4 inkomishi aluhlaza okwesibhakabhaka (fresh noma eqandisiwe) 1/2 indebe Kashi GoLean Honey Almond Flax Crunch

Kanjani: Hlanganisa iyogathi, uju, ama-pistachio nesinamoni. Phezulu ngama-blueberries ne-Kashi cereal.

Berry Smoothie

Izibalo zasekuseni ezinekhalori eliphansi: Ama-calories angu-310

Izithako:

• 1 inkomishi ithafa le-yogurt yama-Greek
• 1/2 indebe amajikijolo afriziwe (noma yiluphi uhlobo)
• 1/2 ubhanana
• 1/2 inkomishi ubisi lwe-vanilla soy

Ungakwenza kanjani: Hlanganisa zonke izithako ku-blender futhi uhlanganise kuze kuhlanganiswe. (Okuhlobene: Ama-Smoothies aluhlaza ayi-10 Noma ngubani Oyothanda)

Ama-Whole-Grain Waffles ane-Ricotta, Amapentshisi, nama-alimondi

Izibalo zasekuseni ezinekhalori ephansi: 410 kcal

Izithako:

• Okuzokwenza2 okusanhlamvu okusanhlamvu okuphelele
• 1/4 indebe ingxenye-skim ricotta
• 1/2 inkomishi lisikiwe amapentshisi ayiqhwa
• 1 isipuni ama-alimondi agayiwe

Kanjani: Spread waffles ngokulinganayo ne-ricotta. Phezulu ngamapentshisi afriziwe nama-alimondi.

I-Quinoa efudumele ne-Apple Cereal

Izibalo zasekuseni ezinekhalori ephansi: Ama-calories angu-400

Izithako:

• 2/3 inkomishi yokupheka i-quinoa
• 1/2 inkomishi ubisi olungenawo amafutha
• 1/2 indebe yama-apula aqoshiwe
• 1 isipuni oqoshiwe walnuts
• Isinamoni, yokugcoba

Ungakwenza kanjani: Shisisa i-quinoa, ubisi, nama-apula kuhhavini ye-microwave imizuzwana engu-30. Phezulu ngama-walnuts bese ufafaza isinamoni. (Kuhlobene: Lawa Maresiphi ayi-10 e-Quinoa Kwasekuseni Azokwenza Ukhohlwe Konke Nge-Oatmeal)

I-Ricotta ne-Pear Wrap

Izibalo zasekuseni ezinekhalori ephansi: Ama-calories angu-400

Izithako:

• I-1/3 inkomishi i-ricotta ehlanganisiwe
• 1 i-tortilla kakolweni ephelele
• 1/2 inkomishi lisikiwe amapheya
• 4 amathisipuni pistachios oqoshiwe

Ungakwenza kanjani: Spread ricotta ngokulinganayo ngakolunye uhlangothi lwe-tortilla. Phezulu ngamapheya nama-pistachios kanye ne-roll.

I-Whole-Grain Cereal nama-alimondi noBhanana

Izibalo zasekuseni ezinekhalori eliphansi: 410 kcal

Izithako:

• 1 inkomishi ekhishwe ukolweni
• 3/4 inkomishi nonfat ubisi
• 2 wezipuni ama-alimondi axegisiwe
• 1/2 ibhanana, lisikiwe

Ungakwenza kanjani: Thela ukolweni ochotshoziwe endishini. Phezulu ngobisi, ama-alimondi nobhanana.

Izinketho zokudla kwasekuseni ezinempilo ezinamakhalori aphansi

Kusuka ku-Starbucks

• I-oatmeal enoshukela onsundu namantongomane (ama-calories angu-310)
• Ikhofi elimnyama elide

Kusuka kuDunkin 'Donuts

• I-Veggie Egg Sandwich Emhlophe (ama-calories angu-290)
• Ikhofi elimaphakathi elinobisi lwe-skim (ama-calories angu-25)

Buyekeza kwe-