Oatmeal mwachangu ndi fillers
Instant oatmeal nthawi zambiri imakhala ndi shuga ndi sodium. Nthawi zambiri, matumba am'mawa nthawi yomweyo amakhala ndi ma gramu asanu ndi limodzi a shuga ndi ma milligram 140 a sodium pakutumikira. Yang'anani pa zosakaniza zoyamba zomwe zilipo, zomwe oats ayenera kukhala patsogolo. Ndi bwino kugula oatmeal wamba wophikidwa kwa nthawi yayitali ndikuwonjezera sinamoni, nutmeg ndi zipatso zatsopano.
pasitala wokongola
Nthawi zambiri mumatha kupeza pasitala wobiriwira ndi wofiira wokongoletsedwa ndi sipinachi kapena tomato pamashelefu a sitolo. Komabe, zomwe zili m'masamba mwazo ndizochepa kwambiri moti sizimakhudza ubwino wa mankhwalawo mwanjira iliyonse, ndiko kuti, izi ndizo pasitala zomwe zimapangidwa kuchokera ku ufa woyamba. Ngati mukufuna kupanga "masamba" pasitala, ndi bwino kupanga zukini kapena dzungu pasitala. Kapena sankhani pasitala wambewu zonse.
Pretzels ndi zowumitsa
Izi ndi zomvetsa chisoni kwambiri. Ma pretzels monga ma pretzels aku Germany ndi zowumitsa nthawi zambiri amapangidwa kuchokera ku shuga. Zakudya zimenezi zilibe zakudya zopatsa thanzi komanso sizithetsa njala, choncho anthu amakonda kudya chokhwasula-khwasulachi ngati mbewu.
masamba chips
Chips - ndi tchipisi ku Africa. Ziribe kanthu ngati amapangidwa kuchokera ku beets kapena mbatata, mulimonse, amawotchedwa mumafuta ambiri ndipo amawaza mchere ndi zonunkhira mowolowa manja. Njira yokazinga imagwiritsa ntchito mafuta odzaza ndi mafuta. Tchipisi zamasamba zimakhala ndi ma calories ofanana ndi anthawi zonse. Yesani kuphika vegan kale, karoti ndi tchipisi zukini kunyumba. Mwanjira iyi mutha kuyang'ana kuchuluka kwa mafuta ndi mchere.
Zakudya za smoothies
Chakumwa chomwe amati ndi chathanzi nthawi zambiri chimapangidwa ndi madzi a zipatso ndi shuga, zomwe zimawonjezera ma calories opanda kanthu. Tangoganizani: botolo limodzi laling'ono limatha kukhala ndi ma calories 200 mpaka 1000, magalamu 30 amafuta, ndi magalamu 15 mpaka 100 a shuga wowonjezera. M'malo mogula bomba la calorie lomwe lapangidwa kale, pangani ma smoothies anu pogwiritsa ntchito zipatso zowuma, zipatso, mkaka wopangidwa ndi mbewu, yogati, ndi ufa wa protein.
Zakudya "zakudya" zozizira
Zakudya zoziziritsa kukhosi zomwe zimagulitsidwa m'malo otsika kwambiri nthawi zambiri sizikhala ndi masamba ndi mbewu zathunthu, zomwe zimadzitamandira kuti ndizochepa kwambiri. Sakhuta bwino, ndipo munthu amayamba kumva njala msanga. Zakudya izi zimakhala zodzaza ndi sodium kuti zikhale zatsopano (hello, bloat!). Ubwino wanu ndikudzipangira nokha nkhomaliro. Muthanso kuzimitsa zakudya zina kuti mutha kupanga nkhomaliro yanu nthawi zonse.
Zosankha zanyama zanyama
Zakudya za "nyama" za vegan, monga soseji ndi ma burgers, nthawi zambiri zimadzaza ndi zinthu zokayikitsa monga mapuloteni a soya, mafuta a canola, caramel molasses, ndi xanthus chingamu. M'malo modzaza thupi lanu ndi zinthu zosaoneka bwino, sankhani zakudya zomanga thupi monga nyemba, mphodza, soya wothira, ndi mtedza.
Mafuta ochepa sauces
0% mafuta amthupi = thanzi? Ziribe kanthu bwanji. Saladi ndi masamba ena ali ndi mavitamini osungunuka mafuta, mchere wofunikira, ndi ma antioxidants omwe amateteza matupi athu ku matenda. Ngati simukuwakonda ndi mafuta athanzi, thupi lanu silingathe kuyamwa mokwanira zakudya zomwe mukufuna kuchokera ku saladi.
Kofi wa m'mabotolo ndi tiyi
Inde, ndi bwino kugula tiyi kapena khofi mu botolo, makamaka chifukwa ndizokoma komanso zokoma! Komabe, ali ndi shuga wodabwitsa kapena wolowa m'malo mwake. Simungaganize kuti botolo limodzi la tiyi la theka la lita lili ndi masupuni 5 a shuga. Ndi bwino kugula thermos, kutsanulira tiyi kapena khofi mmenemo, kuwonjezera ayezi ndikupita nawo.
Tchizi wotsika mafuta
Tchizi wokhazikika amakhala ndi mafuta ambiri, omwe akatswiri ambiri azakudya amalangiza kuti achepetse. Komabe, tchizi alinso ndi mapuloteni ndi calcium. Nthawi zambiri, tchizi wopanda mafuta amakhala ndi kukoma kwa raba komanso mawonekedwe ake. Sizisungunuka mkamwa mwako, zimakhalabe kukoma kokoma. M'malo mwake, kwaniritsani chikhumbo chanu cha tchizi potumikira monga chokometsera ndi zipatso kapena croutons.
Zakudya za soda
Mosakayikira, Diet Coke ili ndi zopatsa mphamvu zochepa komanso shuga. Koma "zero calories" sizikutanthauza kuti chakumwa sichimakhudza thupi lanu mwanjira iliyonse. Zosakaniza za shuga zingayambitse kutupa ndi mpweya, ndipo kafukufuku wina wapeza kuti kumwa zakumwa zoledzeretsa (ngakhale zakumwa zoledzeretsa) kungathandize kuti munthu azidya kwambiri komanso azilemera kwambiri, komanso azidwala matenda a osteoporosis ndi matenda a shuga.
mbale ya acai
Mabotolo okhala ndi ma smoothies athanzi ndi mitundu yonse yodzaza amawoneka athanzi kwambiri kotero kuti amatha kukutsimikizirani kuti ali athanzi. Ndipotu, ndi mchere wambiri kuposa chakudya cham'mawa chathanzi. Zambiri mwa mbalezi zimakhala ndi zosakaniza zamphamvu monga granola, nut butters, kokonati, zipatso, ndi zipatso. Nthawi zambiri mbale imodzi imakhala ndi zakudya zathanzi zambiri kuposa momwe mumafunira nthawi imodzi. Pangani mbale yanu yathanzi ya nthochi ndi zipatso kapena yogati yachi Greek powonjezera zipatso zomwe mumakonda ndi kamtsuko kamodzi ka mtedza wodulidwa.
Mapuloteni Omwe Mapulogalamu
Mofanana ndi zakudya zambiri zophikidwa, mapuloteni amapangidwa ndi mitundu yosiyanasiyana ya shuga (madzi a beetroot, madzi a nzimbe, mpunga), mafuta owonjezera (mafuta a kanjedza ndi mpendadzuwa), ndi mitundu yopangira ndi zokometsera. Kuphatikiza apo, zopangira mapuloteni nthawi zambiri zimakhala ndi zinthu zomwe zimapanga mpweya monga sucralose (cholowa m'malo mwa shuga) ndi mizu ya chicory (fiber). Mutatha kudya bar yotere, mudzafuna kudya mwamsanga. Koma ngati mukufuna kudya mipiringidzo mutatha kulimbitsa thupi, yang'anani zakudya zathanzi zokhala ndi mawonekedwe abwino.
Ma cookie a protein kapena zakudya
Zingawonekere kuti mapuloteni ndi ma cookies otsika kwambiri ndi njira yabwino yokwaniritsira chikhumbo chokoma chokoma. Komabe, iwo sali bwino kuposa makeke wamba. Ndi bwino kumadya ma cookie okhazikika kangapo pa sabata kapena kukonzekera oatmeal ndi nthochi. Ndipo ngati mukufuna kupeza mapuloteni, sankhani zachilengedwe: nyemba, mtedza, yogurt.
granola
Granola yomwe mumakonda kuiona pashelefu ya golosale imakhala ndi matani a ma calories, mafuta, ndi shuga. Mitundu ina imatha kukhala ndi ma calories 600 pa kapu imodzi ya zinthu zowuma. Koma ikhoza kukhala mbali ya zakudya zathanzi! Phunzirani kapangidwe kake kapena kuphika granola nokha.
Zakudya zonona
Pshsh! Kukonda zonona zokwapulidwa zimatha kumveka? Komabe, izi zitha kukhala ndi milu yamadzi a chimanga a fructose, mafuta a hydrogenated, ndi zokometsera zopangira. Ndi bwino kugula zonona zonona ndikukwapula nokha, kupereka mawu omwe mumakonda kuchokera pachitofu, koma kulemekeza thupi lanu.
Yogurt ndi zowonjezera
Yogurt ndi njira yosavuta yopezera mabakiteriya a probiotic, calcium, protein, ndi vitamini D. Koma pewani ma yoghurts okometsetsa, chifukwa nthawi zambiri amakhala ndi shuga wambiri komanso wowuma, zomwe zimawapangitsa kukhala mchere wambiri. Ma yoghurt otsekemera (ngakhale opanda mafuta) angayambitse kutupa ndi mpweya. M'malo mwake, onjezerani zonunkhira, chotsitsa cha vanila, ndi zipatso zatsopano ku yogurt yachilengedwe.
Msuzi kuchokera pachitini
Inde, supu zam'chitini ndi njira yosavuta yopangira chakudya chamasana mwamsanga. Komabe, supu zotere zimakhala ndi sodium yambiri, ndipo masamba omwe ali mmenemo sakhala ndi thanzi labwino ngati atsopano. Sankhani supu zamzitini zabwino kwambiri, kapena pangani supu yanu ndi zosakaniza zatsopano.
Kusakaniza kwa mtedza
Zosakaniza za mtedza nthawi zambiri zimakhala ndi mchere kapena mtedza wotsekemera, cranberries zouma shuga, ndi chokoleti. Amakhalanso ndi mafuta ambiri. Sankhani zosakaniza za mtedza zomwe zili ndi mtedza wokha ndikusakaniza kwanu kunyumba ndi zoumba, madeti, prunes ndi zosakaniza zina zathanzi.
Kombucha
Zakudya zofufumitsa mwachilengedwe ndizabwino kugayidwa komanso thanzi labwino, koma kombucha kwenikweni ndi yisiti yofufumitsa. Chifukwa chakuti anthu ambiri amakhala ndi yisiti yambiri m'matumbo awo, kumwa kommucha nthawi zonse kumakhala ngati kuthira mafuta pamoto, zomwe zingawonjezere kusalinganika kwa microflora. Sankhani zakudya zina zofufumitsa monga sauerkraut, pickles, kimchi, kefir, ndi kumwa kombucha osaposa kamodzi pa sabata ngati mumakonda kwambiri.
Mavalidwe a saladi
Zovala zokonzedwa kale za saladi zimapangidwa ndi zotetezera zomwe thupi silifunikira. Ngakhale kuvala kumapangidwa ndi mafuta a azitona, nthawi zambiri kumakhala ndi rapeseed kapena soya mafuta, komanso zokometsera. M'malo mwake, pangani zovala zanu za saladi ndi mafuta owonjezera a azitona, balsamic kapena apulo cider viniga, ndi mpiru wa Dijon.
Yogurt yotsika mafuta
Samalani ndi ma yoghurt oundana chifukwa amathiridwa ndi chinthu china chosafunikira - shuga. Mu theka la chikho cha chithandizo choterocho, mungapeze magalamu 20 a shuga, pamene mu ayisikilimu wamba mungapeze 14 okha.
Zakudya zopanda Gluten
Ngakhale zakudya zachilengedwe zopanda gluteni monga zipatso, ndiwo zamasamba, quinoa, mpunga, chimanga, ndi mbatata ndi zabwino kwa ife, zakudya zambiri zotchedwa "gluten-free" zimakhala ndi sodium, shuga, ndi mafuta odzaza, monga chakudya china chilichonse chokonzedwa. . chakudya. Zambiri mwazinthuzi zimakhala ndi zakudya zochepa komanso fiber kuposa tirigu wawo woyambirira. Komanso, zakudya zimatha kuchotsedwa ndi mankhwala panthawi yokonza.
Madzi Agave
Kodi mwasintha uchi ndi shuga ndi madzi agave, poganiza kuti atha kukhala athanzi? Ganizilaninso. Mafuta ambiri a agave amakonzedwa kwambiri komanso ngati manyuchi a chimanga a fructose. Kuonjezera apo, madzi a agave amapita ku chiwindi ndipo amalowetsedwa mmenemo, motero samakweza shuga m'magazi. Madzi ambiri amatha kusokoneza chiwindi, kotero uwu siwotsekemera wabwino kwambiri.
Madzi… ngakhale wobiriwira
Ngakhale chizindikirocho chikuti 100% madzi kapena ayi shuga, madziwo ndi mtundu wokhazikika wa shuga. M'malo mwake, kapu imodzi yamadzi imafanana ndi 22 magalamu a shuga poyerekeza ndi magalamu 13 mu chipatso chimodzi, chomwe chilinso ndi fiber. Madzi amadzimadzi amalepheretsa thupi kukhala ndi ulusi wabwino, womwe ndi wofunikira kuti matumbo azigwira bwino ntchito komanso amathandizira kuwongolera kuchuluka kwa shuga m'magazi. Ndi bwino kudya zipatso zonse kapena kuchepetsa madzi a zipatso omwe angofinyidwa ndi madzi.