Yehla Ngamakhilogremu angu-10 Ngenyanga Ngosizo Lwalolu Hlelo Lokudla Okunempilo

-Delile

• "Yehla Amaphawundi Ayi-10 Ngenyanga" Uhlelo Lokudla: Imibono Yebhulakufesi engamakhalori angu-300
• Amakhekhe we-Apple-Cinnamon Oatmeal
• I-Ham, i-Egg, ne-Sandwich Yeshizi
• Amakhowe Nesipinashi Strata
• I-Honey Oats efudumele
• I-Veggie Patty ene-Apple-Chicken Sausage
• "Yehla Amakhilogremu angu-10 Ngenyanga" Uhlelo Lokudla: Imibono yesidlo sasemini esingu-400-Calorie
• Isaladi ye-Shrimp Noodle Eshisayo
• Veggie Burger Ilayisi nobhontshisi
• Isaladi Yemifino E-Chunky ene-Lemon-Cumin Vinaigrette
• Ukugoqwa Kwesaladi likaWaldorf
• Isangweji laseTurkey elibhemayo neChipotle Mayo
• "Yehla Amakhilogremu angu-10 Ngenyanga" Uhlelo Lokudla: Imibono Yokukhipha Ukudla Kwasemini Okunempilo
• "Lahla amaphawundi ayi-10 ngenyanga" Uhlelo Lokudla: 500-Calorie Dinner Ideas
• Inkukhu Marsala
• I-Seared Steak ene-Saute Yeqanda
• I-pasta ene-Ricotta-Stuffed Mustard Greens
• I-Fish Tacos ne-Chipotle-Lime Sauce
• Isaladi leCobb yaseCalifornia
• "Yehla Amakhilogremu angu-10 Ngenyanga" Uhlelo Lokudla: Imibono Yokukhipha Isidlo Sakusihlwa Esinempilo
• "Lahla amaphawundi ayi-10 ngenyanga" Uhlelo Lokudla: Ukudla okulula okunempilo
• Buyekeza kwe-

Ngakho-ke uyafuna ulahlekelwe umfana ezinsukwini eziyi-10 Amakhilogremu ayi-10 ngenyanga? Kulungile, kodwa okokuqala kubalulekile ukuqaphela ukuthi ukulahleka kwesisindo esisheshayo akuyona isu elihle njalo (noma elisimeme kakhulu). Noma kunjalo, impilo iyenzeka futhi, ngayo, nezikhathi zokugcina, njengomshado noma iholide - zombili lezi zinto ezingadala ingcindezi engadingekile ngendlela obukeka ngayo. Futhi-ke, ngomcimbi omkhulu oseduze kwekhoneni, umiselwe ukufunda ukuthi ungalahlekelwa kanjani ngamakhilogremu ayi-10 ngenyanga, ngokuphepha.

Ngaphezu kokulandela lawa macebiso okuphepha, asekelwa ngocwaningo kanye nokuphuza inqwaba ye-H20 (okufanele uhlale uyenza, i-BTW), ukunamathela ekudleni okunempilo kungakusiza nawe ukufeza izinhloso zakho. Le menyu yezidlo ezisheshayo, ezigcwele amandla ingakusiza ulahlekelwe isisindo ngenyanga eyodwa — indlela enempilo nejabulisayo. Mane ukhethe ekudleni nakukudla okulula ngezansi ukwenza ngendlela oyifisayo uhlelo lwakho lokudla "lokulahla amakhilogremu ayi-10 ngenyanga" ngama-calories ayi-1,500 ngosuku.

Ngohlelo oluhle oluqinile, ungalindela ngokufanelekile ukuthi ulahlekelwe ngamaphawundi angu-8 kuya kwangu-10 ngenyanga eyodwa, kodwa lokho akusebenzi uma usuvele udla ukudla okunamakhalori aphansi ukuze uqale. Ngaphambi kokuntywila kulokhu kudla, hlola ukuthi unamakhalori amangaki ngempela ukudla - nokuthi bangaki okufanele udle ngokusekelwe ezingeni lakho lomsebenzi, izinga le-basal metabolic, nezici zendlela yokuphila. Ngokumangazayo, ukudla okuncane kakhulu kungavimbela imigomo yakho yokulahlekelwa isisindo, nayo. (Funda futhi: Singakanani Isisindo Ongakwazi Ukwehlisa Ngokuphephile Ngenyanga?)

Lapho usubalile izidingo zakho zekhalori futhi wazimisela ukuthi ziyahambisana yini nalolu hlelo lokudla okunempilo, uzobe usulungele ukulandelela ukulahla ama-10 alahle amakhilogremu ngenyanga ngaphandle kokubhekana necala elilodwa lama-hangries.

Amaresiphi athuthukiswe ngu-Natalia Hancock, R.D.

"Yehla Amaphawundi Ayi-10 Ngenyanga" Uhlelo Lokudla: Imibono Yebhulakufesi engamakhalori angu-300

I-Psst ... ikhofi lilodwa alibalwa njengesidlo sasekuseni esinempilo. Kunalokho, khetha enye yezindlela zokupheka ezanelisayo nezilula ngezansi. (Kepha empeleni ikhofi lingakanani ngokweqile?)

Amakhekhe we-Apple-Cinnamon Oatmeal

Ukwenza: 4 ama-pancake amancane (ama-2 servings)

Izithako

• I-1/4 indebe ye-oats enqunywe ngensimbi
• 1/3 indebe yobisi lwe-skim
• 1/4 indebe ye-apula egayiwe
• Iqanda eli-1, eshayiwe
• 2 amathisipuni amagciwane kakolweni
• 1/8 isipuni sinamoni
• 1/4 indebe kanye nezipuni ezimbili ze-pancake mix
• 2 amathisipuni kawoyela we-canola
• 1/3 inkomishi iyogathi yamaGrikhi
• 1 ithisipuni ushukela onsundu

Izikhombisi-ndlela

1. Esikhathini esiphakathi, hlanganisa ama-oats nobisi olunamafutha bese ume imizuzu emi-5. Faka i-apula neqanda.
2. Endishini encane, hlanganisa ndawonye igciwane likakolweni, isinamoni, ne-pancake mix. Kancane kancane engeza izithako ezomile kumxube we-oat.
3. Esikhathini esikhwameni esiphakathi, uwoyela wokushisa we-canola phezu komlilo ophakathi. Engeza i-1/4 ye-batter bese upheka, upheqa kanye, kuze kube yilapho i-pancake insundu kancane nhlangothi zombili.
4. Phinda. Khonza nge-yogurt yamaGrikhi exutshwe noshukela onsundu.

I-Ham, i-Egg, ne-Sandwich Yeshizi

Izithako

• Imfene engu-1 egcwele ukolweni we-English
• Isigaxa esingu-1 sikaha esingaqinisekisiwe
• Iqanda elingu-1, eliphehliwe
• 1 isipuni shredded ushizi waseMelika
• Usawoti kanye nopelepele omnyama, ukunambitha
• 1/2 inkomishi ikhabe eliqoshiwe

Izikhombisi-ndlela

1. Gcoba i-muffin yesiNgisi. Engxenyeni eyodwa, ucezu 1 locezu olungenamzimba olungavimbelwe neqanda elixubene noshizi waseMelika futhi okunongwe ngosawoti kanye nopelepele omnyama.
2. Phezulu ngesigamu se-muffin esisele bese ukhonza nekhabe. (Okuhlobene: Amaresiphi angu-11 e-Healy Breakfast Sandwich)

Amakhowe Nesipinashi Strata

Kwenza: ama-servings ama-4

Izithako

• Izingcezu ezi-4 zesinkwa sikakolweni ophelele, othosiwe
• 2 izinkomishi amakhowe lisikiwe
• 1/3 inkomishi eqoshiwe yensimbi ebomvu
• 1/4 indebe egayiwe anyanisi
• 4 izinkomishi baby isipinashi
• Amaqanda ayi-8
• 1 inkomishi yobisi oluncibilikisiwe
• 2 wezipuni Parmesan
• Usawoti kanye nopelepele, ukunambitha

Izikhombisi-ndlela

1. Hlangisa i-ovini iye ku-450 ° F.
2. Mist phansi kwesitsha esincane sokubhaka ngesifutho sokupheka esinganqandeki; beka isinkwa phansi.
3. Gcoba i-skillet enkulu nge-nonstick spray; engeza amakhowe, upelepele no-anyanisi; shayela imizuzu engu-5. Faka izinkomishi ezi-4 zengane yesipinashi bese ushaya umzuzu owodwa.
4. Shaya amaqanda ngobisi bese uthele phezu kwesinkwa. Phezulu ngemifino esikiwe nezipuni ezi-2 zeParmesan; inkathi ngosawoti kanye nopelepele omnyama.
5. Bhaka imizuzu engu-15 noma kuze kube yilapho iqanda selivuthwe ngokuphelele. (Ungafriji kuze kufike emahoreni angama-24 ngaphambi kokupheka, engeza iParmesan ngaphambi nje kokubhaka.)

I-Honey Oats efudumele

Izithako

• 1/4 indebe oats
• 1/2 indebe ye-pear eqoshiwe
• 2 wezipuni emhlabathini flaxseed
• Dash ujinja womhlabathi
• 2 amathisipuni uju

Izikhombisi-ndlela

1. Letha 1/2 kuya ku-3/4 indebe yamanzi ngamathumba; engeza i-oats nepheya.
2. Nciphisa ukushisa bese upheka ama-oats ngokuya ngemikhombandlela yephakheji. Phezulu ngama-flaxseeds womhlabathi, i-ginger yomhlabathi, noju. (Noma zama enye yezindlela zethu zokupheka ze-oatmeal zokulahlekelwa isisindo.)

I-Veggie Patty ene-Apple-Chicken Sausage

Izithako

• Isoseji elilodwa le-apula-inkukhu
• 1/4 indebe ye-sweet potato, egayiwe
• 1/4 inkomishi amazambane abomvu, agayiwe
• 1/4 indebe zucchini, igayiwe
• 1 iqanda elimhlophe
• 1 ufulawa wesipuni
• Usawoti, ukunambitha
• I-Cayenne, ukunambitha
• Nutmeg, ukunambitha
• 1 ithisipuni yamafutha we-canola

Izikhombisi-ndlela

1. Pheka isoseji yenkukhu ye-apula ngokweziqondiso zephakheji.
2. Hlanganisa ubhatata, amazambane abomvu, ne-zucchini ndawonye bese uthinta ithawula lephepha ukumunca umswakama.
3. Engeza 1 iqanda elimhlophe kanye 1 isipuni sikafulawa; inkathi yokunambitha ngosawoti, i-cayenne, ne-nutmeg.
4. Yakha i-patty bese upheka nge-1 isipuni samafutha we-canola phezu komlilo ophakathi kuze kube nsundu ohlangothini ngalunye. Khonza nge-1/2 yamagilebhisi abomvana. (Ibhonasi: Isidlo sasekuseni esihle kakhulu ongasidla ngaphambi kwazo zonke izinhlobo zokuzivocavoca)

"Yehla Amakhilogremu angu-10 Ngenyanga" Uhlelo Lokudla: Imibono yesidlo sasemini esingu-400-Calorie

Combat #saddesklunch syndrome and fuel up midday with one of these colorful, flavorful recipes. (Okuhlobene: Ama-Hacks Wokulungiselela Ukudla ama-5 we-Better Brown-Bag Lunches)

Isaladi ye-Shrimp Noodle Eshisayo

Izithako

• I-1/3 indebe ye-cellophane noodle noma i-pasta yezinwele zengelosi
• I-1/4 inkomishi ebomvu yensimbi ebomvu, i-julienned
• 1/4 indebe isanqante, ujulienned
• 1/4 indebe ye-sugar snap peas
• Ama-ounces ama-3 ounces, ahlutshiwe
• 1 ithisipuni ibhotela lamantongomane
• 2 wezipuni irayisi uviniga
• 1 ithisipuni ushukela onsundu
• Ijusi ye-1/2 ye-lime
• 1 ithisipuni yamafutha e-sesame
• Dash obomvu wephepha
• Dash usawoti olwandle
• 1/4 indebe amahlumela
• Isipuni esingu-1 iscallion oqoshiwe
• 1 isipuni cilantro oqoshiwe

Izikhombisi-ndlela

1. Pheka i-cellophane noodles noma i-angel hair pasta. Njengoba kusele iminithi elingu-1 lokupheka, engeza upelepele obomvu, isanqante, nophizi we-sugar snap. Susa ama-noodle nemifino ebhodweni; beka i-pasta eceleni bese ugeza imifino ngamanzi abandayo.
2. Engeza izimfanzi embizeni; ibila imizuzu emithathu, khama.
3. Hlanganisa ibhotela lamantongomane, uviniga welayisi, ushukela onsundu, ijusi likalamula, uwoyela we-sesame, ama-flakes abomvu abomvu, nosawoti wolwandle. Faka ama-noodle, imifino, nezimfanzi ngamahlumela, u-scallion, ne-cilantro. Gcoba ngokugqoka.

Veggie Burger Ilayisi nobhontshisi

Izithako

• 1 i-veggie burger (Nakhu ukukhetha kwethu okuphezulu komkhiqizo.)
• Isipuni esingu-1 anyanisi osikiwe
• 1/2 isipuni cumin
• I-1/4 ithisipuni i-chili powder
• 1/4 ithisipuni kasawoti
• Inkukhu enesodium ephansi
• 1/4 indebe irayisi ensundu
• 1/4 inkomishi kabhontshisi omnyama ethinini, ehlanjululwe futhi akhishwe
• 1/4 indebe encibilikisiwe ummbila oyiqhwa
• Isipuni esingu-1 sikhiphe ukwatapheya
• 3 wezipuni salsa

Izikhombisi-ndlela

1. Pheka i-veggie burger ngokweziqondiso zephakheji; uthathe izingcezu ezilingana ne-bite bese ubeka eceleni.
2. Faka u-anyanisi, i-cumin, i-chili powder, nosawoti esitokisini senkukhu esine-sodium ephansi futhi uyisebenzise esikhundleni samanzi ukupheka irayisi elinsundu ngokweziqondiso zephakheji.
3. Hlanganisa irayisi eliphekiwe nobhontshisi omnyama kanye nommbila oqandisiwe. Phezulu nge-veggie burger eqoshiwe, ukwatapheya oqoshiwe, ne-salsa.

Isaladi Yemifino E-Chunky ene-Lemon-Cumin Vinaigrette

Izithako

• I-1/3 inkomishi yamantshontsho asemathinini, ahlanziwe futhi akhanywa
• 1/3 inkomishi kabhontshisi wezinso ekheniwe, ihlanjululwe futhi ikhishwe
• 1/4 inkomishi isanqante shredded
• 1/4 indebe eqoshiwe i-jicama
• 1/4 indebe eqoshiwe
• I-1/4 inkomishi isikiwe pepper obomvu obomvu
• Isipuni esingu-1 esisikiwe isilimo esidliwayo esinamagatsha anamanzi
• 1/4 indebe ikhukhamba oqoshiwe
• 1 isipuni imbewu yethanga
• Ijusi ye-1/2 lemon
• 2 wezipuni amafutha omnqumo
• 1 isipuni sewayini elibomvu uviniga
• 1 ithisipuni ikhumini lomhlabathi
• Gcoba ushukela
• Ncinza usawoti
• 1/2 inkomishi uphayinaphu, uthathe izingcezu ze-bite-size

Izikhombisi-ndlela

1. Hlanganisa ndawonye ama-chickpeas, ubhontshisi wezinso, isanqante, i-jicama, i-apula, upelepele obomvu, isilimo esidliwayo esinamagatsha anamanzi, ikhukhamba, nembewu yethanga.
2. Hlanganisa ujusi kalamula, uwoyela womnqumo, uviniga wewayini elibomvu, ikhumini, ushukela nosawoti; cwilisa phezu kwesaladi. Khonza ngophayinaphu.

Ukugoqwa Kwesaladi likaWaldorf

Izithako

• I-1/2 i-apula elibomvu elimnandi, uthathe izingcezu zosayizi wokuluma
• 1 isiqu se-celery, eqoshiwe
• 1 isipuni omisiwe
• Ama-walnuts ama-5, aqoshiwe
• I-1/4 indebe ekhishwe isanqante
• Isifuba senkukhu esingu-1, esiphekwe
• 1 isipuni sembewu ye-poppy yokugqoka
• 1 8-intshi ukugoqa okusanhlamvu okuphelele

Izikhombisi-ndlela

1. Hlanganisa ndawonye i-apula, isilimo esidliwayo esinamagatsha anamanzi, omisiwe, ama-walnuts, isanqante; inkukhu, kanye nembewu ye-poppy yokugqoka. Spoon ungene ekugoqeni okusanhlamvu okuphelele okungu-8-intshi bese ugoqa.

Isangweji laseTurkey elibhemayo neChipotle Mayo

Izithako

• 1/4 indebe imayonnaise
• 1 isipuni cilantro
• Isipuni esingu-1 iscallion oqoshiwe
• 1 isipuni se-chipotle chilies ku-adobo
• Isipuni esingu-1 sikalamula kalamula
• 1/2 isipuni chipotle mayo
• 2 izingcezu zesinkwa sikakolweni ophelele
• Ama-ounces ama-3 abhema i-turkey
• 1 ucezu we-cheddar ushizi
• 4 tincetu ikhukhamba
• 1 inkomishi eshisiwe yamaRoma ulethisi

Izikhombisi-ndlela

1. Hlanganisa imayonnaise ne-cilantro, i-scallion, upelepele we-chipotle ku-adobo, nejusi ye-lime.
2. Gcoba i-chipotle mayo esinkwa. Isilayidi esingu-1 esiphezulu nge-turkey, ushizi we-cheddar, ikhukhamba, no-ulethisi waseRoma. Phezulu nocezu lwesinkwa esele. (Noma bhanqa ubhanana nenye yalawa masangweji angu-10 anempilo ngaphansi kwamakholori angu-300.)

"Yehla Amakhilogremu angu-10 Ngenyanga" Uhlelo Lokudla: Imibono Yokukhipha Ukudla Kwasemini Okunempilo

Umatasa kakhulu ukulungiselela ukudla ngesikhathi ulahlekelwa amakhilogremu ayi-10 enseleni yohlelo lokudla lwenyanga? Bamba lezi zidlo zokudlela ukuze uthole inketho esheshayo engeke ilahle ama-macros akho.

• I-Starbucks Tomato ne-Mozzarella Sandwich (ama-calories angu-350)
• I-Quiznos Chipotle Turkey Sammie (ama-calories angu-400)
• I-Chick-fil-A I-Chargrilled Chicken Sandwich kanye nenkomishi enkulu yezithelo (ama-calories angu-400)
• P.F. Idili likaChang's Stir-Fried Buddha (amakholori angama-380)

"Lahla amaphawundi ayi-10 ngenyanga" Uhlelo Lokudla: 500-Calorie Dinner Ideas

Khetha eyodwa yalama dinner e-DIY ukuqeda usuku lwakho kahle.

Inkukhu Marsala

Izithako

• 2 wezipuni ufulawa
• 1/4 ithisipuni kasawoti
• 1/4 isipuni pepper omnyama
• 4-ounce isifuba senkukhu
• 1 ithisipuni yamafutha we-canola
• 1 i-garlic clove, egayiwe
• 1 isipuni sika-anyanisi oqoshiwe
• 1 inkomishi amakhowe quartered
• 1/3 indebe ye-marsala
• 1 isipuni uhhafu nengxenye
• Amazambane amasha angu-4
• 1 inkomishi ebhontshisi eluhlaza
• 1 ithisipuni ibhotela

Izikhombisi-ndlela

1. Hlanganisa ufulawa nosawoti kanye nopelepele omnyama. Isifuba senkukhu ye-Butterfly bese udonsa izinhlangothi zombili kungxube kafulawa.
2. Ukushisa uwoyela we-canola ku-skillet enkulu phezu komlilo ophakathi; susa i-garlic clove no-anyanisi 1 iminithi.
3. Engeza amakhowe bese upheka imizuzu emi-5. Phusha amakhowe eceleni kwepani bese wengeza inkukhu; sesha imizuzu emi-2 ukuya kwemi-3 ohlangothini bese ufaka iwayini le-marsala.
4. Nciphisa ukushisa bese iwayini linciphisa ngesigamu; uhhafu nengxenye bese unciphisa ngesigamu. Khonza ngamazambane amasha athosiwe kanye nobhontshisi obuluhlaza obuxutshwe nebhotela bese ufaka usawoti kanye nopelepele omnyama ukunambitha. (Okuhlobene: Izidlo eziyi-15-Minuthi Eziphendula Izidlo Zodwa Zibe Ubumnandi)

I-Seared Steak ene-Saute Yeqanda

Izithako

• 2 isipuni samafutha omnqumo
• 1 i-garlic clove, oqoshiwe
• 1/4 indebe yewayini elibomvu
• Usawoti kanye nopelepele omnyama, ukunambitha
• 1 4-ounce isiketi steak
• Isitshalo seqanda esingu-1 esiphakathi, sihlutshiwe futhi si-cubed
• 1/3 inkomishi anyanisi oqoshiwe
• 1/2 inkomishi utamatisi oqoshiwe
• 1 isipuni feta
• 1 isipuni seminti
• 1 isipuni iparsley

Izikhombisi-ndlela

1. Shisisa i-oven ukuya ku-350° F.
2. Hlanganisa isipuni 1 samafutha omnqumo, igalikhi, iwayini elibomvu, nosawoti kanye nopelepele omnyama ukunambitha.
3. Thela ingxube phezu kwe-steak; marinate imizuzu engu-20.
4. Fafaza isitshalo seqanda nge-1 ithisipuni kasawoti, faka e-colander enethawula lephepha bese uhlala.
5. I-steak yokupheka ku-skillet eshisayo ene-oile imizuzu emibili ngakunye. Bhaka imizuzu engu-10.
6. Cindezela ithawula lephepha phezu kwesitshalo seqanda. Saute ku-1 ithisipuni yamafutha omnqumo kuze kube yigolide; engeza u-anyanisi bese upheka imizuzu emibili. Engeza utamatisi oqoshiwe bese upheka imizuzu engu-2; inkathi ngosawoti kanye nopelepele omnyama. Susa ekushiseni; engeza i-feta, i-mint ne-parsley.

I-pasta ene-Ricotta-Stuffed Mustard Greens

Izithako

• Amaqabunga ama-4 aphakathi kwesinaphi (noma i-Swiss chard).
• 1/2 indebe nonfat ricotta
• 1/4 indebe yommbila
• I-1/4 inkomishi i-pepper ebomvu eqoshiwe
• I-pepper emnyama, ukunambitha
• 3/4 indebe ye-marinara sauce
• 1 inkomishi ephekwe ipasta kakolweni ephelele

Izikhombisi-ndlela

1. Preheat oven ukuya kuma-350 degrees.
2. Amaqabunga e-Cook mustard green (noma ama-Swiss chard) asemanzini abilayo anosawoti 1 iminithi kuze kubune futhi kuthambe; susa isiqu esijiyile ezansi kweqabunga ngalinye.
3. Hlanganisa i-ricotta nommbila kanye nopelepele obomvu; inkathi yokunambitha ngopelepele omnyama.
4. Hlukanisa ukugcwaliswa kwe-ricotta phakathi kwamaqabunga aluhlaza lwesinaphi bese ugoqa ngamunye, ugoqa izinhlangothi ukuze ukugcwaliswa kungapheli. Beka amaqabunga agxishiwe esitsheni esincane sokubhaka bese phezulu nge-sauce ye-marinara.
5. Bhaka imizuzu engu-20. Khonza i-pasta ephelele kakolweni. (P.S. Lezi zidlo zokudla okuya phambili ze-veggie yizinto eziqhakazile kakhulu ezivela kwisaladi ye-bland.)

I-Fish Tacos ne-Chipotle-Lime Sauce

Izithako

• Isigaxa se-tilapia esingu-6-ounce
• Khama ijusi ye-lime
• Gcoba i-cayenne
• Ncinza usawoti
• 1/2 inkomishi nonfat yoghurt yesiGreki
• 2 wezipuni imayonnaise
• ijusi ye-lime engu-1
• 1 ithisipuni lime zest
• 1 kuya ku-2 wezipuni ze-Tabasco Chipotle Pepper Sauce
• dash usawoti
• 2 6-intshi ama-tortilla ommbila
• 4 wezipuni ummbila oncibilikisiwe
• 4 wezipuni ubhontshisi omnyama osethinini, uhlanziwe futhi ukhanywa
• 1 inkomishi shredded iklabishi
• 1/2 indebe eqoshiwe utamatisi
• 4 wezipuni chipotle-lime sauce

Izikhombisi-ndlela

1. Shisisa i-oven ukuya ku-375° F.
2. Fafaza i-tilapia eyodwa ngejusi likalamula kanye nenkathi nge-cayenne nosawoti. Bhaka imizuzu engu-20.
3. Ukwenza usoso: Hlanganisa i-yogurt yamaGrikhi, imayonnaise, ujusi we-1 lime, i-lime zest, i-Tabasco Chipotle Pepper Sauce, nedeshi kasawoti.
4. Gcoba ama-tortilla kuhhavini we-toaster bese ubeka phezulu ngama-ounces ama-3 we-tilapia; Izipuni ezi-2 zincibilikisiwe ummbila ofriziwe; 2 wezipuni ubhontshisi omnyama ekheniwe, hashazwa futhi akhanywa; 1/2 indebe iklabishi ekhishwe; 1/4 indebe eqoshiwe utamatisi; nezipuni ezimbili ze-chipotle-lime sauce.

Isaladi leCobb yaseCalifornia

Izithako

• 1/4 indebe yamafutha omnqumo
• 1 ithisipuni lwesinaphi
• 1/3 indebe yewayini elibomvu uviniga
• 1 ithisipuni ushukela
• 1 ithisipuni kasawoti
• 1/2 isipuni pepper omnyama
• 2 izinkomishi slaw iklabishi nesanqante
• Ama-ounces ama-4 aphekwe isifuba senkukhu
• 2 wezipuni oqoshiwe ukwatapheya
• 1 isipuni crumbled ushizi oluhlaza okwesibhakabhaka
• Ucezu olu-1 oluphekwe ubhekeni oshunqa i-applewood, ochotshoziwe
• 1/4 indebe eqoshiwe utamatisi
• 4 ama-whole-grain crackers

Izikhombisi-ndlela

1. Hlanganisa uwoyela womnqumo, 1 lwesinaphi, uviniga wewayini elibomvu, ushukela, usawoti kanye nopelepele omnyama.
2. Gcoba izipuni ezi-2 zokugqoka ngeklabishi-ne-carrot slaw. Phezulu ngenkukhu, ukwatapheya, ushizi oluhlaza okwesibhakabhaka, ubhekeni notamatisi. Khonza nge-whole-grain crackers. (Hlanganisa izinto ngokuphonsa imifino, amaprotheni, noshizi ngenye yalezi zokupheka zokugqoka ezi-3.)

"Yehla Amakhilogremu angu-10 Ngenyanga" Uhlelo Lokudla: Imibono Yokukhipha Isidlo Sakusihlwa Esinempilo

Uma uphumile edolobheni noma uyodla ngaphandle nomndeni noma abangani, gcina lezi zinketho zokudla okunempilo engqondweni. (Okuhlobene: Ungadla Kanjani Futhi Wehlise Isisindo)

• I-Panera Bread Asian Sesame Salad nenkukhu kanye nesitsha seSobho semifino engu-10 (ama-calories angu-510)
• I-KFC Grilled Chicken Breast, amazambane acubuziwe nge-gravy, ubhontshisi obuluhlaza, nommbila omkhulu ku-cob (ama-calories angu-490)
• Inkukhu Yemango Engenacala I-Chili (Ama-calories angu-490)
• I-Olive Garden Shrimp Scampi Dinner (ama-calories angu-510)

"Lahla amaphawundi ayi-10 ngenyanga" Uhlelo Lokudla: Ukudla okulula okunempilo

I-snack ngayinye yalezi zinkanuko-busting ilahlekelwa amakhilogremu angu-10 ngenyanga yezinhlelo zokudla okulula ziqukethe cishe ama-calories angu-150; idla kabili ngosuku.

• 1 inkomishi yama-apula ama-halves ama-graham ama-2
• I-Smoothie, eyenziwe nge-2/3 indebe ye-yogurt ye-Greek ehlanganiswe ne-3/4 indebe yama-strawberries afriziwe kanye ne-1/3 yenkomishi yobisi
• Imango elincane eli-1, lisikiwe futhi lifafazwe nge-cayenne nejusi likalamula ukunambitha, nama-gingersnaps ama-2
• 2 wezipuni we-guacamole (zama lawa ma-hacks ukukhuphula idiphu yakho!) Ngama-pita chips ayi-8
• 3/4 ounce ushizi we-cheddar kanye ne-apula elincane
• 1/2 indebe ephekwe i-edamame egobolondo ne-1 ithisipuni yamafutha omnqumo kanye nosawoti olwandle ofafazwa
• 1 ounce ama-pretzels okusanhlamvu okuphelele ngezipuni ezimbili tzatziki

Buyekeza kwe-