Ukudla Kwakho Okusha Kuqala Lapha

-Delile

• Buyekeza kwe-

Ukusuka emafutheni agcwele kuya ku-lowfat, ukudla okunama-fiber amaningi akunzima njengoba ucabanga. Mane nje usebenzise lokhu kudla, ukudla okulula kanye nezindlela zokupheka njengesisekelo sakho konke ukukhetha kwakho kokudla inyanga yonke. Sikwenze kwaba lula nakuwe. Sifake ohlwini amagama emikhiqizo yesinkwa, imajarini, ama-waffles, ushizi wesoya, njll., ukuze siqinisekise ukuthi imikhiqizo eminingi oyithengayo inamafutha aphansi nama-calories futhi iphezulu ngefayibha nemisoco.

IZINSUKU ZAMABANDLA EZINHLANU

1 I-Banana Soy Milkshake: I-Purée ku-blender 1 banana, 1/2 inkomishi ukukhanya kwe-vanilla soy milk, 1/2 indebe ye-calcium-fortified orange juice.

Izingcezu ezi-2 zokugcoba okusanhlamvu okuphelele (i-Pepperidge Farm Natural Whole Grain) enezipuni eziyi-2 imajarini engenamafutha / engenamafutha (Thembisa)

Isilinganiso Somsoco: ama-calories angu-359, amafutha angu-5% (2 g; 0.2 g agcwele), ama-carbs angu-83% (75.5 g), amaprotheni angu-12% (11 g), 9 g fiber, 382 mg calcium.

2 I-Indian Tofu Scramble: Esikhathini se-skillet esishisayo, gxuma kaningi, imizuzu emihlanu, ama-ounces ama-3 aqoshwe i-tofu eqinile, i-1/4 inkomishi ekhishwe utamatisi (okusha noma okusemathinini), 1/2 isipuni isipuni ngasinye se-curry ne-cumin namathisipuni amabili we-cilantro oqoshiwe .

Izingcezu ezi-2 zesinkwa sikakolweni ophelele (i-Arnold Stoneground 100% Isikolweni Sonke) esinamathisipuni ama-2 zonke izithelo zigcinwa

Ijusi le-grapefruit engu-8

Isilinganiso Somsoco: ama-calories angu-327, amafutha angu-10% (3.6 g; 0.1 g agcwele), 71% ama-carbs (58 g), amaprotheni angu-19% (15.5 g), 8 g fiber, 264 mg calcium.

3 Isangweji lesidlo sasekuseni: Ku-skillet esingavinjelwe esigcotshwe isifutho sokupheka, pheka iqanda eli-1 ngaphezulu kokushisa okuphakathi nendawo imizuzu emibili ohlangothini ngalunye. I-Toast1 i-oat-bran ye-English muffin; phakathi kwama-muffin halves beka i-1 ounce soy cheese (Soyco), i-ounce engu-1 ye-lean ham neqanda eliphekiwe.

Ama-ounces ama-8 ujusi wetamatisi ophansi

Amaphuzu okudla okunomsoco: ama-calories angu-357, ama-28% amafutha (11 g; 2.8 g agcwele), ama-carbs angu-45% (40 g), ama-27% amaprotheni (24 g), i-4 g fiber, i-347 mg calcium.

4 I-Cantaloupe-Strawberry Smoothie: I-Purée ku-blender 1/2 inkomishi ngayinye ye-cubed cantaloupe nama-strawberries, 1 inkomishi ye-lowfat strawberry iyogathi kanye ne-1 ithisipuni yegciwane likakolweni.

I-pita ye-whole-whole ne-hummus ethengiwe esitolo ithisipuni engu-1

Ama-ounces ayi-8 itiye elinamakhambi

Isilinganiso Somsoco: ama-calories angu-413, amafutha angu-12% (5.5 g; 1.9 g agcwele), 74% ama-carbs (76 g), amaprotheni angu-14% (14.5 g), 7 g fiber, 387 mg calcium.

5 2 ama-whole-grain waffles (Eggo Nutri-Grain Multi-Bran) anezipuni ezi-2 zesiraphu yemephu

I-Creamy Chai Tea: Hlanganisa inkomishi engu-1/2 yetiye ephulwe, 1/2 inkomishi yobisi lwe-nonfat kanye noju lwesipuni esingu-1.

1 i-kiwi eqoshiwe

Isilinganiso Somsoco: ama-calories angu-411, amafutha angu-11% (5 g; 1 g agcwele), ama-carbs angu-80% (82 g), amaprotheni angu-9% (9 g), ama-fibre angu-8g, ama-212 mg we-calcium.

IZIMPAHLA EZINHLANU

1 I-Trout Eshunqiwe ku-Pumpernickel: Hlanganisa isipuni esingu-1 semayonnaise engenawo amafutha kanye nethisipuni elilodwa idili ngayinye eqoshiwe ne-horseradish; usakaze ku-1 ucezu lwesinkwa se-pumpernickel; ngaphezulu ngama-ounces amathathu abhemayo, 1/4 inkomishi isikiwe ikhukhamba nocezu lwesinkwa lwesibili.

1 utamatisi osikiwe we-beefsteak othelwe ngethisipuni elingu-1 uviniga we-balsamic

2 amawolintshi egazi

Isilinganiso Somsoco: ama-calories angu-451, amafutha angu-15% (7.5 g; 2 g agcwele), 60% ama-carbs (68 g), amaprotheni angu-25% (28 g), 11 g fiber, 276 mg calcium.

2 Isaladi elifudumele le-Lentil: Hlanganisa i-a19-ounce ingabe i-Progresso 99% Fat Free Lentil Soup kanye ne-1/2 indebe engavuthiwe irayisi elinsundu esitsheni ne-microwave ephezulu imizuzu emihlanu; masime imizuzu emi-5; engeza i-1/4 inkomishi izaqathe eziqoshiwe nopelepele oluhlaza okotshani, isipuni esingu-1 seviniga elibomvu, usawoti kanye nopelepele; phonsa ngemfoloko. Khonza emaqabunga ama-2 abomvu we-ulethisi.

Ibha yezithelo efriziwe engu-1 (Dole noma ka-Edy)

Amaphuzu okudla: ama-calories angama-555, ama-10% amafutha (6 g; 0 g agcwele), 72% carbs (100 g), 18% protein (25 g), 18 g fiber, 30 mg calcium.

3 Isaladi le-Salmon: Hlanganisa i-salmon engu-6-ounce, i-1/4 inkomishi egayiwe anyanisi obomvu, izipuni eziyi-2 zemayonnaise engenamafutha nethisipuni eli-1 iDijon; hlanganisa kahle bese uphakela amahlamvu esipinashi angaphezu kwezinkomishi ezi-2.

2 izingcezu zesinkwa rye (Beefsteak Hearty Rye) esifakwe izipuni ezi-2 zamafutha angenansimu-ukhilimu wemifino

2 amaplamu

Amaphuzu Okudla Okunomsoco: Ama-calories angu-477, ama-22% amafutha (11.6 g; 2.5 g agcwele), ama-47% ama-carbs (56 g), ama-31% amaprotheni (37 g), i-7 g fiber, i-calcium engu-675 mg.

4 I-Soy BLT: I-Microwave 4 izingcezu zesoya ubhekeni (i-Lightlife Smart Bacon) ngokuya ngemikhombandlela yephakeji (kuze kube ukhilimu); sakaza ucezu olu-1 lwesinkwa sikakolweni ophelele (I-Wonder Good Hearth Stoneground 100% Isikolweni Esiphelele) ngamathisipuni ama-2 wesoya imayonnaise (Vegenaise); phezulu nobhekeni ophekiwe, amaqabunga ambalwa olethisi eBoston noma eRomaine, izingcezu ezi-3 zikatamatisi kanye nocezu lwesibili lwesinkwa ukwenza isemishi.

1 umango osikiwe

Amaphuzu okondla: ama-calories angu-377, ama-23% amafutha (9.6 g; 1 g agcwele), ama-60% carbs (57 g), amaprotheni ayi-17% (16 g), i-7 g fiber, i-121 mg calcium.

5 Ubhontshisi omnyama (i-Health Valley, iphakethe le-2.36-ounce, ekhipha ama-ounces ayi-15 uma isilungisiwe)

Umqulu owodwa wokusanhlamvu (ama-Oven Wemvelo)

1 inkomishi eqoshiwe ye-Romaine ulethisi nge-1/4 inkomishi iklabishi elibomvu eligayiwe kanye no-2 wezipuni ongenawo amafutha we-Italian noma ohlaza okwesibhakabhaka ogqoka (Wish-Bone)

I-papaya engu-1 efafazwe amathisipuni ama-2 asanda kukhanywa ijusi likalamula

Amaphuzu okudla: ama-calories angu-584, ama-4% amafutha (2.6 g; 0 g agcwele), 78% carbs (114 g), 18% protein (26 g), 19 g fiber, 249 mg calcium.

IZIDLO EZINHLANU

1 I-Salmon ekhonjiwe nge-Sauce-Caper Sauce: Epanini elikhulu, vala i-5-ounce salmon fillet ngamanzi. Letha kumathumba, ngokushesha ususe emlilweni; ake ume imizuzu eyi-10. Khama; faka esiqandisini. Lapho usukulungele ukukhonza, hlanganisa u-1/4 inkomishi ukhilimu omuncu omuncu, amathisipuni ama-2 ujusi ngamunye kalamula omusha kanye nama-capers akhanyisiwe, usawoti kanye nopelepele; i-spoon sauce phezu kwe-salmon.

1/2 inkomishi ephekwe irayisi elibomvu elisheshayo (kaMalume Ben)

1 inkomishi isipinashi esishisayo

Amaphuzu okudla: ama-calories angu-504, ama-19% amafutha (10.4 g; 1.9 g agcwele), ama-carbs angu-45% (57 g), amaprotheni angama-36% (45 g), i-8 g fiber, i-410 mg calcium.

2 I-Gazpacho Ne-Lump Crabmeat: Ku-blender noma iprosesa yokudla, gcoba kuze kube yilapho ibushelelezi (shiya ezinye izingcezu ezinkulu) utamatisi oqoshiwe, 1/2 indebe yejusi katamatisi, 1/2 ye-pepper eluhlaza, 1/3 inkomishi ikhukhamba elisikiwe, i-clove yegalikhi engu-1 , 2 amathisipuni aqoshiwe i-cilantro, 1 ithisipuni ye-chili powder, ne-1/4 isipuni sikasawoti ngamunye nopelepele ngamunye. Thela endishini engashoni; phezulu nge-1/3 indebe entsha noma ekheniwe (ama-ounces angu-6) ye-crabmeat.

I-whole-grain roll (Ohhavini Bemvelo noma uhlobo lwesitolo sendawo) namathisipuni angu-2 imajarini ekhanyayo engenamafutha (Isithembiso)

Izinkomishi ezi-2 zemifino exutshwe zifakwe izipuni ezingu-2 ngayinye: ushizi we-feta crumbled (amafutha ancishisiwe uma ungawathola) kanye ne-Catalina dressing engenamafutha (Kraft)

Isilinganiso Somsoco: ama-calories angu-437, amafutha angu-26% (12.5 g; 6 g agcwele), 45% ama-carbs (49 g), amaprotheni angu-29% (32 g), 11 g fiber, 407 mg calcium.

3 I-Spaghetti Bolognese (bona iresiphi ehlobene)

1 inkomishi i-zucchini no-squash osikiwe ngamunye (yidla okuluhlaza noma i-microwave phezulu imizuzu emibili); engeza usawoti kanye nopelepele.

Amaphuzu okondla: ama-calories angu-411, ama-14% amafutha (6.4 g; 1 g agcwele), ama-carb angama-66% (68 g), amaprotheni angama-20% (21 g), i-13 g fiber, i-113 mg calcium.

4 I-Millet-Quinoa-Cashew Kugel Nge-Apple-Balsamic Drizzle (bona iresiphi ehlobene)

2 izinkomishi ze-broccoli ezishisiwe, izipuni ezi-2 zikabhontshisi wesoya (i-Cascadian Farm, endaweni yesiqandisi), aphoswe ngayo

1 ithisipuni yamafutha omnqumo, usawoti kanye nopelepele.

Amaphuzu okudla: ama-calories ayi-592, amafutha angama-31% (20.4 g; 3.8 g agcwele), 52% carbs (77 g), 17% protein (25 g), 16 g fiber, 234 mg calcium.

5 I-Pea Elimnandi kanye ne-Anyanisi Risotto (bheka iresiphi ehlobene)

I-crostini ye-tomato crostini: Isinkwa esiphezulu esingu-1 esithosiwe senhlama emuncu namathisipuni angu-2 utamatisi we-pesto (Contadina)

Amaphuzu Okudla Okunomsoco: Amakholori angama-498, ama-28% amafutha (15.5 g; 5.5 g agcwele), 59% carbs (73 g), 13% protein (16 g), 7 g fiber, 105 mg calcium.

IZIDILIKHI EZINHLANU

1 Abaqhekezi abangu-5 abanamafutha aphelelisiwe okolweni (Ama-Triscuits we-Fat ancishisiwe) one-ounce elilodwa elibhemile ushizi we-mozzarella

Amaphuzu okudla: ama-calories ayi-153, amafutha angama-36% (ama-6 g; ama-3 g agcwele), ama-carb angu-43% (16.5 g), amaprotheni angama-21% (8 g), i-3 g fiber, i-calcium engu-190 mg.

2 Isaladi Yesithelo Esikhilimu: Hlanganisa ndawonye inkomishi engu-1/2 i-honeydew melon ngayinye, ama-orange wedge namagilebhisi abomvu, i-1/2 indebe ye-lowfat vanilla yoghurt (ubisi noma i-soy) kanye ne-1 ithisipuni ye-mint eqoshiwe.

Amaphuzu okondla: ama-calories angama-224, ama-8% amafutha (2 g; 1 g agcwele), ama-carb angu-81% (45.5 g), amaprotheni ayi-11% (6 g), 3 g fiber, 247 mg calcium.

3 I-1/2 inkomishi ushizi we-lowfat cottage ushizi oxutshwe nethisipuni eli-1 lokuxuba imifino eyomile (i-Hidden Valley Ranch); sebenzisa izihlanga zefennel ezi-2 kanye nezaqathi zezingane ezi-5.

Isilinganiso Somsoco: ama-calories angu-133, amafutha angu-11% (1.6 g; 1 g agcwele), 42% ama-carbs (14 g), amaprotheni angu-47% (15.5 g), 4 g fiber, 123 mg calcium.

4 Iphakethe eli-1 elilungisiwe isobho le-tofu miso (Kikkoman) elinezinti ezine zesinkwa sesame (iBarbara's Bakery)

Ibha yegranola ye-cinnamon-raisin e-lowfat (i-Kellogg's)

Amaphuzu Okudla Okunomsoco: ama-calories ayi-128, ama-19% amafutha (2.7 g; 0 g agcwele), ama-carbs angama-64% (21.4 g), amaprotheni ayi-17% (5.5 g), i-1 g fiber, trace calcium.

5 Amakhukhi amathathu we-oatmeal omisiwe angenawo amafutha (Pepperidge Farm) ane-1/2 indebe ye-raspberry sorbet (Häagen-Dazs)

Amaphuzu okudla: ama-calories angu-240, u-0% wamafutha, ama-97% ama-carbs (58 g), ama-3% amaprotheni (1.8 g), i-1 g fiber, i-0 mg calcium.

Buyekeza kwe-