Ukutya okulinganiselweyo okungama-4 Mega kwiiKhalori ezingaphantsi kwama-500

Umxholo

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Ngamanye amaxesha ndikhetha ukufumana ukutya kwam kwifom "compact" (ukuba ndinxibe impahla edibeneyo kwaye kufuneka ndenze intetho, umzekelo). Kodwa ngezinye iintsuku, ndiyathanda kakhulu ukuzalisa isisu sam! Ngethamsanqa, iinxalenye ezinkulu azisoloko zilingana neekhalori. Nayi imizekelo emine enika i-lotta yokulunywa iyonke engaphantsi kwama-500 (ebonakalayo-1 indebe imalunga nobungakanani bebhola):

Isidlo sakusasa:

I-Smoothie enkulu eyenziwe nge-1 indebe yeblueberries efriziwe, i-6 oz yobisi lwe-soy organic kunye ne-2 Tbsp ibhotela ye-almond

Iyonke: whips ukuya kuthi ga kwiikomityi ezi-2 zeekhalori ezingama-345

Isidlo sasemini:

1 ikomityi yesuphu yelentile ehanjiswa ngesaladi enkulu eyenziwe ngeekomityi ezi-3 zemifuno yasendle ephoswe ngetumata esikiwe e-1, iiTbsp ezi-2 zeviniga ye-balsamic, i-Tbsp enye yejusi yelamuni entsha kunye nekota yekomityi yamandongomane epine.

Iyonke: phantse iikomityi ezi-5 zokutya zeekhalori ezingama-385

Isidlo sangokuhlwa:

Iikomityi ezi-3 ze-veggies eziluhlaza (ezinje nge-anyanisi, amakhowa kunye nepelepele) zisiwe kwi-1 Tbsp ioyile yamandongomane ephoswe ngesiqingatha sendebe edamame, wakhonza ikomityi yelayisi yasendle

Iyonke: 4 iikomityi zokutya kwi-485 calories

I-Snack:

Iikomityi ezi-6 zomoya wepopcorn ezifafazwe ngesinongo se-chipotle

Iikomityi ezi-2 zemifuno eluhlaza kunye nekomityi yesiqingatha sokudipha

Iyonke: ngaphezu kwe-8 iikomityi zokutya kwiikhalori ezingama-400

Ulawulo lwesahlulo lubalulekile xa ufikelela ekutyeni okupakisha iikhalori ezininzi ngokuluma, njengecookie, kodwa kulungile ukuba upompoze isitya sakho ngokuhambisa iziqhamo kunye nemifuno xa ukutya okuncinci kungenakukwenza. oko kuwe.

Nazi iikhalori ezimbalwa / uthelekiso lwevolumu:

Iikhalori ezili-100-150 onokuzitya:

Iilayi ezi-3 eziBekiweyo zePatato zeCrisps zoqobo

OKANYE

1 itapile encinci yeRusset, isikiwe kancinci, iphazanyiswe kancinci nge-oyile ye-oyile ye-oliva eyintombi kwaye ithuliwe i-rosemary entsha okanye ipepile emnyama emnyama, ebhakwe kwi-oveni yakho kuma-450 degrees malunga nemizuzu eyi-15-20

Ngeekhalori eziyi-150-200 onokuzitya:

Ikomityi enye yesiqingatha (ikota enye yeponti okanye malunga nesiqingatha sebaseball)

OKANYE

1 ikomityi 0% iyogathi yamaGrike exutywe nesiqingatha sekomityi ekhenkcezisiweyo, icheri enyibilikisiweyo kunye ne 2 Tbsp itshokholethi chips

Malunga nama-200-250 eekhalori onokuzitya:

Ikota yekomityi yepeanut m&ms (malunga nobukhulu bebhola yegalufa)

OKANYE

I-1 ikomityi yamaqunube anqunqiweyo agalelwe iiTbsp ezi-2 zetshokolethi enyibilikisiweyo, efefe nge-2 Tbsp yamandongomane atyunyuziweyo.

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