Kurumidza oatmeal nekuzadza
Instant oatmeal kazhinji ine shuga uye sodium. Kazhinji, mabhegi emangwanani emangwanani ane anenge matanhatu magiramu eshuga uye 140 milligrams yesodium pakushumira. Tarisa zvigadzirwa zvekutanga mukuumbwa, pakati peiyo oats inofanira kutora chinzvimbo chekutungamira. Zviri nani kutenga oatmeal yakabikwa kwenguva refu uye kuiisa nesinamoni, nutmeg uye michero mitsva.
pasta ine mavara
Iwe unogona kazhinji kuwana pasta yakasvibirira uye tsvuku yakarungwa nepinashi kana matomatisi pamasherufu ezvitoro. Zvisinei, zvinyorwa zvemiriwo mazviri zvidiki zvokuti hazvikanganisi zvikomborero zvechigadzirwa nenzira ipi zvayo, kureva kuti, idzi idzi dzakafanana pasta yakagadzirwa kubva muupfu hwekutanga. Kana iwe uchida kugadzira "miriwo" pasta, zviri nani kuita zucchini kana nhanga pasta. Kana kuti sarudza yose yezviyo pasta.
Pretzels uye dryer
Izvi zvinosuwisa chaizvo. Pretzels seGerman pretzels uye dryer kazhinji inogadzirwa kubva kune shuga. Zvokudya izvi hazvina kudya kunovaka muviri uye hazvigutse nzara, saka vanhu vanowanzodya chikafu ichi semhodzi.
muriwo machipisi
Machipisi – iwo machipisi muAfrica. Hazvina mhosva kana akagadzirwa kubva kumabheti kana mbatatisi, chero zvipi zvazvo zvakakangwa muhuwandu hwemafuta uye zvakasaswa nemunyu nezvinonhuwira. Iyo frying process inoshandisa saturated uye trans mafuta. Machipisi emuriwo ane huwandu hwakafanana hwemakoriyumu seanogara aripo. Edza kubika vegan kare, karoti uye zucchini machipisi kumba. Nenzira iyi unogona kuchengeta nhamba yehuwandu hwemafuta nemunyu.
Mabhodhoro anotsvedza
Chinwiwa chinonzi chine utano chinowanzogadzirwa nemuchero wemuchero uye shuga, izvo zvinowedzera macalorie asina chinhu kwairi. Chimbofungidzira: bhodhoro rimwe diki rinogona kuva ne200 kusvika ku1000 makorikori, imwe kusvika ku30 gramu yemafuta, uye 15 kusvika ku100 magiramu eshuga yakawedzerwa. Panzvimbo pekutenga bhomba rakagadzirwa remacalorie, gadzira yako masmoothies uchishandisa michero yakaomeswa nechando, mabheri, mukaka wakagadzirwa nechirimwa, yogati, uye protein poda.
"Kudya" kudya kwakaomeswa nechando
Kudya kwakaomeswa nechando kunotengeswa pasi pechiratidziro cheyakaderera-calori kazhinji haine miriwo uye zviyo zvakakwana, ichizvikudza ine yakasarudzika yakaderera macalorie. Hadziguti zvakanaka, uye munhu anokurumidza kunzwa nzara. Zvokudya izvi zvinowanzozara nesodium kuti zvirambe zviri zvitsva (hello, bloat!). Kubhejera kwako kuita kudya kwako kwemasikati. Iwe unogona kutoomesa zvimwe zvekudya kuitira kuti ugare uchigadzira kudya kwako kwemasikati nekukurumidza.
Vegan nyama dzimwe nzira
Zvigadzirwa zve "nyama" zvevegan, zvakaita semasoseji nemabhega, zvinonyanya kutakurwa nezvinhu zvisina chokwadi senge soy protein, mafuta ecanola, caramel molasses, uye xanthus gum. Pane kurodha muviri wako nezvinhu zvisina kujeka, sarudza mapuroteni akazara uye echisikigo akadai senyemba, nyemba, soya yakaviriswa, uye nzungu.
Mafuta mashoma sosi
0% mafuta emuviri = hutano? Hazvinei kuti sei. Saladhi nemimwe miriwo ine mavhitamini anonyungudika ane mafuta, mamineral akakosha, uye ma antioxidants anodzivirira miviri yedu kubva kuhosha. Kana ukasazvinanzva nemafuta ane hutano, muviri wako hauzokwanisi kunyatsotora chikafu chaunoda kubva musaladhi.
Kofi yemubhodhoro netii
Ehe, zviri nyore kutenga tii kana kofi mubhodhoro, kunyanya nekuti inonaka uye inotapira! Nekudaro, iwo ane chinokatyamadza chipimo cheshuga kana chinotsiva. Iwe unogona kunge usingatombofungi kuti imwe hafu-lita bhodhoro reti rine maspuni mashanu eshuga. Zviri nani kutenga thermos, kudira tei kana kofi mukati maro, kuwedzera ice uye uende nayo.
Low mafuta cheese
Chizi chenguva dzose chine mafuta akazara, ayo vazhinji vezvokudya zvinovaka muviri vanokurudzira kuderedza. Zvisinei, cheese inewo mapuroteni uye calcium yakawanda. Muzviitiko zvakawanda, mafuta-isina cheese ane rubbery kuravira uye kugadzirwa. Hainyungudi mumuromo mako, inoshaya svutugadzike. Pane kudaro, gutsa chido chako chechizi nekuchishandira sechikafu nemichero kana croutons yezviyo.
Kudya soda
Pasina mubvunzo, Diet Coke ine macalorie mashoma uye shuga. Asi "zero calories" hazvirevi kuti chinwiwa hachigadziri muviri wako nenzira ipi zvayo. Shuga inotsiva inogona kukonzera kuputika uye gasi, uye zvimwe zvidzidzo zvakatowana kuti kunwa svuga sodas (kunyange zvinwiwa zvekudya) zvinogona kukonzera kudyisa uye kuwedzera uremu, pamwe nekuwedzera njodzi yeosteoporosis uye chirwere cheshuga.
acai bowl
Mabhodhoro ane hutano gobvu smoothies uye marudzi ese ekuzadza anotaridzika ane hutano zvekuti anogona kukugonesa nyore kuti ane hutano. Muchokwadi, yakawanda yedhizeti yakakura pane yemangwanani ine hutano. Mazhinji emabhodhoro aya ane musanganiswa une simba wezvigadzirwa zvakaita segranola, nut butters, kokonati, michero, uye michero. Kazhinji mbiya imwe ine zvekudya zvine hutano zvakawanda kupfuura zvaunoda panguva imwe chete. Gadzira ndiro yako ine utano yemabhanana nemabheri kana yoghurt yechiGiriki nekuwedzera muchero waunofarira uye chipunu chimwe chenzungu dzakachekwa.
Mapuroteni Mabhawa
Kungofanana nezvokudya zvakawanda zvakagayiwa, maprotein bars anowanzo gadzirwa nemhando dzakasiyana dzeshuga (beetroot syrup, muto wenzimbe, mupunga), mafuta akawandisa (mafuta emichindwe nesunflower), uye mavara ekugadzira uye zvinonaka. Mukuwedzera, maprotein bars anowanzova nemagetsi ekugadzira gasi akadai se sucralose (shuga inotsiva) uye chicory midzi (fiber). Mushure mekudya bhari yakadaro, iwe uchakurumidza kuda kudya. Asi kana iwe uchida kudya mabhawa mushure mekurovedza muviri kwako, tsvaga chikafu chine hutano chine chimiro chakanaka.
Mapuroteni kana makiki ekudya
Zvinogona kuita sekuti mapuroteni uye pasi-calori makuki inzira yakanaka yekugutsa chishuwo chekudya kunotapira. Nekudaro, ivo havasi nani pane akajairwa makuki. Zviri nani kuita makiki enguva dzose kaviri pavhiki kana kugadzirira hutano hwakanaka hweoatmeal nebhanana. Uye kana iwe uchida kuwana mapuroteni, sarudza zviwanikwa zvechisikigo: legumes, nzungu, yogati.
mysliä
Iyo granola yaunowanzo kuona pasherufu yegirosari ine toni yemacalorie, mafuta, uye shuga. Mamwe mabhureki anogona kuva ne600 macalorie pacupu yechinhu chakaoma. Asi inogona kuva chikamu chekudya kune utano! Dzidza kuumbwa kwechigadzirwa kana kubika granola iwe pachako.
Kirimu yakaputirwa
Pshsh! Kuda kuti whipped cream inogona kunzwika? Nekudaro, izvi zvinogona kunge zvine mirwi yemhando yepamusoro fructose chibage sirasi, hydrogenated oiri, uye yekunakisa yekugadzira. Zviri nani kutenga heavy cream uye kuzvirova iwe pachako, uchibayira yakadaro yaidiwa inzwi kubva mugaba, asi uchiremekedza muviri wako.
Yogati ine zvinowedzera
Yogurt inzira iri nyore yekuwana mabhakitiriya eprobiotic, calcium, protein, uye vhitamini D. Asi dzivisa mayoghurts ane flavoured, sezvo anowanzova neshuga uye starch yakawanda, zvichiita kuti ive yakawanda ye dessert. Yakagadzirwa zvinotapira (kunyangwe mafuta-isina) yoghurts inogona kukonzera kuputika uye gasi. Pane kudaro, wedzera zvinonhuwira, vanilla yakatorwa, uye michero mitsva kune yega yogati.
Soups kubva mugaba
Zvechokwadi, soups yemumagaba inzira iri nyore yekuita kudya kwemasikati nokukurumidza. Zvisinei, soups dzakadaro dzakakwirira mu sodium, uye miriwo mavari haina kudya kunovaka muviri seyakachena. Sarudza soups dzemumagaba dzemhando yepamusoro, kana kuti gadzira soup yako ine zvinyoro zvitsva.
Nut inosanganiswa
Nzungu dzinosanganiswa dzinowanzobatanidza munyu kana nzungu dzinotapira, shuga-yakaomeswa cranberries, uye chokoreti. Anewo mafuta akawanda. Sarudza misanganiswa yenzungu ine nzungu chete uye ita musanganiswa wako kumba nemazambiringa akaomeswa, misi, prunes uye zvimwe zvine hutano zvinongedzo.
Kombucha
Zvokudya zvakaviriswa zvakanakira kugayiwa uye hutano hwese, asi kombucha inonyanya kuviriswa mbiriso. Nekuti vanhu vazhinji vane mbiriso yakawandisa mumaturakiti avo ekugaya, kunwa kommucha nguva dzose kwakafanana nekudira mafuta pamoto, izvo zvinogona kuwedzera kusaenzana kwemicroflora. Sarudza zvimwe zvikafu zvakaviriswa senge sauerkraut, pickles, kimchi, uye kefir, uye unwe kombucha kanopfuura kamwe pasvondo kana uchiida zvakanyanya.
Saladi kupfeka
Pre-prepared salad dressings inogadzirwa nemishonga inochengetedza iyo muviri usingadi. Kunyangwe iyo yekupfeka ichigadzirwa nemafuta emuorivhi, kazhinji inewo rapeseed kana soya bean mafuta, pamwe nekunhuhwirira. Pane kudaro, ita yako saladhi yekupfeka nemafuta emuorivhi akawedzera, balsamic kana apple cider vhiniga, uye Dijon mustard.
Yakaderera mafuta yakaomeswa yogati
Ngwarira yoghurts yakaomeswa nechando sezvo yakasungirirwa nechimwe chinhu chisingadiwi - shuga. Muhafu yekapu yekubata kwakadaro, unogona kuwana kusvika magiramu makumi maviri eshuga, asi mune yakajairika ice cream unogona kuwana 20 chete.
Zvokudya zvisina Gluten
Kunyange zvikafu zvechisikigo zvisina gluten zvakaita semichero, miriwo, quinoa, mupunga, chibage, uye mbatatisi zvakatinakira, zvikafu zvakawanda zvinonzi "gluten-isina" zvine sodium, shuga, uye mafuta akazara, sezvakangoita chero chikafu chinogadzirwa. . chikafu. Zvizhinji zvezvigadzirwa izvi zvine zvishoma zvinovaka muviri uye fiber pane yavo yepakutanga gorosi. Uyezve, zvinovaka muviri zvinogona kubviswa makemikari panguva yekugadzirisa.
Agave Sirasi
Wakatsiva huchi neshuga nesyrup yeagave, uchifunga kuti zvingava neutano hwakanaka here? Funga futi. Mazhinji agave syrups anogadziriswa zvakanyanya uye zvakanyanya senge yakakwira fructose sirasi yechibage. Uyezve, sirasi yeagave inonanga kuchiropa uye inonyura ipapo, saka haikwidzi mazinga eshuga. Kuwanda kwesyrup kunogona kukanganisa chiropa, saka iyi haisi iyo yakanakisa mhando yekutapira.
Muto… kunyange girini
Kunyangwe iyo chinyorwa ichiti 100% muto kana kuti isina shuga, muto pachawo imhando yakaomeswa yeshuga. Muchokwadi, rimwe girazi rejusi rakaenzana nemagiramu makumi maviri nemaviri eshuga kana ichienzaniswa negumi nematatu muchero muchero, unewo fiber. Majusi anonyima muviri fiber ine hutano, iyo yakakosha pakushanda kwematumbo uye inobatsira kudzora mazinga eshuga. Zviri nani kudya michero yakazara kana kudzikisa muto wemichero uchangobva kusvinwa nemvura.