Ezi 11 zokutya okuNika amandla ziya kukutyhala kwi-Slump yakho yasemva kwemini

Umxholo

• Amabhanana amatsha kunye nama-apile
• I-yogurt kunye ne-Cereal
• Amaqhashu
• Isiqingatha seSandwich yaseTurkey
• Ipepile ebomvu kunye neHummus
• Iialmondi kunye neeWalnuts
• I-Soy Crisps
• Uphengululo lwe

Ngu-10 kusasa, kwiiyure nje ezimbalwa ezidlulileyo ukuzilolonga kwasekuseni kunye nesidlo sakusasa, kwaye sele uqalile ukuziva amandla akho ethatha into engekhoyo. Kwaye xa sele uneekomityi ezimbini zekofu, kuya kufuneka njani ukuba undithathe? Yamkela i-munchies yakho.

"Ukutya okutyayo kugcina imetabolism yakho ivuselelwe kwaye iyindlela elungileyo yokunyusa amandla akho," utshilo uTara Gidus, RD Kodwa ibha yegranola eneswekile ayilungisi- ufuna isnekhi esigcwele kukuvuselela izondlo ukukugcina ungaphambi isidlo sasemini. Ngaphambi kokuba uwele kwisitulo setafile yakho, khetha i-Gidus yamandla okutya okuthandayo.

Amabhanana amatsha kunye nama-apile

Ifakwe ivithamini C, ii-antioxidants, kunye nefayibha, iziqhamo zinamandla okutya okulula xa ufuna ukonyuka okuncinci. "[Baye] baneevithamini, iiminerali, kunye nee-carbs ezilungileyo, ezikunika amandla akhawulezileyo," utshilo uGidus. Khetha nasiphi na isiqhamo osithandayo-iibhanana, ii-apile kunye neeorenji kulula ukuzithwala kunye nawe kuba azidingi kukhenkceziswa. Ngelixa engeyiyo eyona iphathwayo, amaqunube lukhetho olukhulu lweswekile ephantsi. (Ufuna ulwazi olongezelelekileyo? Yenza ubugcisa ngezi ndlela zilula nezisempilweni zokutya iziqhamo.)

Ukhuthazo lokusebenzela ubukhulu: Iqhekeza le-1 lesiqhamo esitsha okanye i-1 indebe yeziqhamo ezinqunqiweyo okanye amajikijolo

Iikhalori: 80-120, kuxhomekeke kwisiqhamo

I-yogurt kunye ne-Cereal

Xa ufuna i-pick-me-up njengokudubula kwe-espresso-yithi, ngaphambi kokuzilolonga okanye xa isidlo sisese iiyure-jika kwi-yogurt. UGidus ucebisa ukuba ufefe i-cereal ekrwada ngaphezulu ukuze ufumane ishwamshwam elinamandla eliya kukugcina kude kube kukutya kwakho okulandelayo. "Uya kuba ne-carbs kwi-yogurt kunye ne-cereal yamandla, kunye neprotheni evela kwi-yogurt, eyenza uzive ugcwele," utsho.

Ukhuthazo lokusebenzela ubukhulu: 1 6-ounce isikhongozeli iyogathi

Iikhalori: 100-200, kuxhomekeke ekubeni ukhetha i-yogurt engenamafutha okanye engenamafutha amaninzi

Amaqhashu

Ngaba lelinye lawona maqebengwana amancinci angaphantsi kwe-radar? Iqabane lakho lokuya kumdlalo bhanyabhanya (thabatha yonke loo bhotolo, kunjalo). "I-Popcorn yintlanzi enkulu kuba ufumana umthamo omninzi kunye nefayibha (ekwenza uzive ugcwele), kwaye yingqolowa yonke, ke isempilweni kune-snack efana ne-pretzels," utshilo uGidus. Ngaphezu koko, uhlobo lwe-microwave olunamafutha aphantsi kulula ukululungiselela kwaye lusezantsi kwiikhalori. Gcina ibhegi yokusebenzela enye kwidesika yakho yedesika ukuze ubenokufunxa ngokulula xa uziva ngaloo mva kwemini. (Emva koko zama ukongeza ezi zincinci zincinci kunye nexesha lonyaka.)

Ubungakanani benkonzo ecetyiswayo: Iphakheji enye ye-popcorn ye-microwave enamafutha aphantsi

Iikhalori: 100

Isiqingatha seSandwich yaseTurkey

Hayi, iisandwich azisezoxesha lesidlo sasemini kuphela. Abantu abaninzi bacinga ukuba i-snack kufuneka ibe kukutya okuncinci, kodwa ungatya ukutya okwenyani njenge-snack, nawe, utshilo uGidus. Isiqingatha se-turkey ecekeceke okanye isandwich yenkukhu kwisonka esipheleleyo sengqolowa kunye ne-mustard ikunika amandla e-carbs kunye neprotein eyonelisayo oyifunayo kwisidlo esilungileyo esigcina uphefumle iiyure. (Idibeneyo: 10 Iiswitshi ezishushu ezanelisa iiNqweno zakho zokutya ebusika)

Ubungakanani benkonzo ecetyiswayo: Isiqingatha sesandwich, senziwe nge-ounces ezi-2 zenyama e-turkey etyebileyo kunye nesilayi esinye sesonka sengqolowa

Iikhalori: Malunga nama-200

Ipepile ebomvu kunye neHummus

Khumbula iminqathe yomntwana kunye nediphu yefama abazali bakho ababedla ngokuyibeka kwisidlo sakho sasemini njengomntwana? Le munchie yinguqulo yabantu abadala. Zombini imifuno kunye ne-hummus zi-snacks zamandla ezijikelezwe kakuhle, ngoko xa zidityanisiwe, ziyi-duo engenakunqandeka. Yenza ipakethi yakho yesnack kunye nemifuno kaGidus yokuya kwimifuno-ipepile ebomvu, izucchini, amakhowa, i-peas yeswekile, kunye ne-asparagus ekrwada-ngedosi ye-carbs, ifayibha kunye neevithamini ezilungileyo kuwe. Ukubambisana ne-spoonful ye-hummus, eyongeza iprotheni ekuhlaleni amandla okutya.

Ukhuthazo lokusebenzela ubukhulu: Imifuno engenamkhawulo kunye ne-1/4 indebe ye-hummus

Iikhalori: Malunga ne-100

Iialmondi kunye neeWalnuts

Xa kuziwa kwi-snacks yamandla, usenokufumana i-oh-so-yanelisayo ye-chips yeitapile ngaphandle kwayo yonke igrisi enamandongomane aqhotsiweyo. I-almonds kunye ne-walnuts zigcwele i-fiber, amafutha anempilo, akunceda uhlale ugcwele, kunye nezondlo ezifana ne-selenium, i-vitamin E, kunye ne-omega-3s. Ngenxa yokuba amandongomane adume ngokulula ukuwatya kakhulu, uGidus ucebisa eli qhinga: Gcwalisa itoti yeAltoids engenanto ngamandongomane obungakanani bokukhonza obugqibeleleyo (malunga ne-ounce).

Ubungakanani benkonzo ecetyiswayo: I-ounce ye-almond okanye i-walnuts

Iikhalori: 160-170

I-Soy Crisps

Ngamanye amaxesha ufuna ingcuka phantsi ingxowa yonke yokutya okutyayo, kunye neesosi crisps ezilungile A. Yenziwe ngeproteyini ekhukhumeleyo ye-soy, le spin isempilweni kwi-chip yakho yemveli "yinto enetyiwa, ecekeceke, enokutya okuninzi uninzi lwethu olufuna kwityiwa." Kwaye malunga neegram ezintlanu zeprotheyini ngokusebenza, banamandla okuhlala ngakumbi kunengxowa yeetshipsi eziqhelekileyo okanye ii-pretzels.

Ukhuthazo lokusebenzela ubukhulu: I-1 2-ibhegi yokukhonza (yitya yonke into!)

Iikhalori: 140

Uphengululo lwe