Zamkatimu
Masangweji ndi chifukwa chachikulu chodyera zakudya zabwino zotsika kwambiri. Nyama iliyonse yowonda, amadyera, zipatso, yogurt ndi ndiwo zamasamba zosakaniza bwino zimatha kukhala chakudya chokoma. Koma ngati ma caloriki awo sangapitirire zopatsa mphamvu 250, omasuka kuyika nawo pazakudya.
Tilandire ndi hummus ndi azitona, 200 zopatsa mphamvu
Hummus ndi azitona ndizopangira zakudya zabwino komanso zoyenera ku Mediterranean. Pakuphika mkate wopanda batala wa mkate wothira mafuta hummus, maolivi osochedwa ndi masamba ochepa a arugula. Ma calories ochepa, ma fiber ambiri, mafuta oyenera ndi potaziyamu.
Tilandire ndi nkhanu, zopatsa mphamvu 203
Okonda zakudya zam'madzi amatha kuphatikiza buledi ndi mnofu wa avocado, shrimp yokazinga ndi zitsamba zatsopano. Zakudya zam'madzi ndizopangira ayodini, mapuloteni komanso mafuta oyenera. Ndipo amadyerawo adzawonjezera mavitamini anu azakudya komanso mchere wofunikira. Kuti mumve kukoma, mutha kuwaza nkhanu ndi mandimu.
Tilandire ndi Turkey, 191 zopatsa mphamvu
Kudzaza kwambiri komanso sangweji yachikhalidwe ndi kirimu tchizi, nkhaka ndi bere la Turkey zimapereka mphamvu zambiri ndikupatsa thupi mapuloteni. Onjezani sangweji malo obiriwira pang'ono.
Chotupitsa ndi peyala ndi nandolo, ma kalori 197
Kwa othamanga, chofufumitsa chokhala ndi avocado ndi nandolo chimafunika pazakudya, chifukwa kuphatikiza kwazinthu kumathandizira kupanga minofu. Konzani sangweji yokhala ndi avocado yomwe iyenera kuphwanyidwa ndi mphanda ndikuyika pa toasted popanda mkate wamafuta, nandolo zatsopano - gwero la mapuloteni, ndi flakes za tsabola kuti zitheke bwino.
Tilandire ndi apulo ndi chiponde, 239 zopatsa mphamvu
Mchere, konzani sangweji yokoma, yotsika kwambiri. Mkate, perekani kansalu kansalu kakang'ono, ndipo pamwamba pake mugawe magawo a maapulo osakaniza, zokongoletsa ndi zipatso. Kuti mukhale okoma, onjezerani mafuta a chiponde uchi pang'ono.