Isidlo sakusasa esihle kakhulu

Umxholo

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Xa besikucela ukuba uthumele ukutya okuthandayo kwasekuseni okunempilo, sigutyungelwe ngamakhulu eembono ezimnandi. Ngokucacileyo, abafundi beMilo abekho phakathi kweepesenti ezingama-25 zabantu baseMelika abatsiba isidlo sakusasa! Into entle nayo. Uphando olwenziwe yiDyunivesithi yaseColorado kunye neRegistri yoLawulo lweSisindo soBunzima kwindlela yokuphila yabantu abamalunga ne-3,000 abaphulukene neepawundi ezingama-30 okanye nangaphezulu (kwaye bayigcina unyaka okanye nangaphezulu) kubonisa ukuba ukutya isidlo sakusasa rhoqo yenye yazo Izikhombisi ezilungileyo zokuphumelela ukunciphisa umzimba. Ke ngembeko yesikhumbuzo sethu seminyaka engama-21, sikhethe ezingama-21 ezona zilula, zinesondlo kunye nesidlo sakusasa esiphefumlelweyo esingeniswe ngabafundi be-SHAPE bobomi bokwenyani kwiindidi ezisixhenxe.

Phakamisa kwaye Ukhanye

1. I-Waffles e-Whole-Grain eneYogurt kunye ne-Strawberries: I-toast 2 yokuthengisa i-waffles. Phezulu nge-1/2 yekomityi ye-yogurt ye-yogurt ye-vanilla kunye ne-1/2 yekomityi ecoliweyo yeerberberries. Inqaku lesondlo: Iikhalori ezingama-373, i-11 g yamafutha.

"Ukuba ndiziva ndonakele, ndithambisa isiraphu emsulwa engaphezulu ukuze ndifumane into emnandi."

-UDaphne Shafer, kwiSixeko saseMorehead, NC

2. I-Tomato kunye ne-Cheese IsiNgesi i-Muffin: Phezulu i-muffin yesiNgesi epheleleyo ene-ounces ezi-2 ze-Cheddar ushizi kunye ne-2 tayi zetamatato. Bilisa de itshizi inyibilike. Amanqaku eSondlo: 242 iikhalori, 5 g amafutha.

"Iyakhawuleza kwaye inokutya okuziinkozo, ubisi kunye nemifuno."

-USusan Ackermann, uEllendale, ND

3. Melt Butter Amanqaku eSondlo: Iikhalori ezingama-320, i-14 g yamafutha.

"Ibhotolo yamandongomane inyibilike ithatha ixesha ukuyitya, ngenxa yoko isidlo sakusasa sihlala ixesha elide."

-UPauline Wagnor, eFairlawn, eOhio

Ingcali yethu yesondlo ithi "Iimveliso zesonka esineenkozo zonke ziqulathe ifayibha eninzi kunesonka esimhlophe," utshilo uJackie Nugent, R.D., isondlo esisekwe kwisiXeko saseNew York kunye nomcebisi wezolimo. "Ifayibha yokutya yonyusa ukoneliseka kokuhlafuna, ngelixa inikezela ngeekhalori!"

Amaqanda amangalisayo

4. I-Becky's Egg ne-Red Pepper Sandwich: Amaqhuqhuvana amaqanda amabini anetispuni e-1 yepepile ebomvu kwi-griddle egqunywe nge-butter-flavored cooking spray. Khonza kwi-whole-grain ye-muffin yesiNgesi. Inqaku lesondlo: Iikhalori ezingama-245, i-15 g yamafutha.

"Esi sidlo sakusasa esikhawulezayo sibonelela ngeproteyini eyomelezayo."

-U-Becky Thackston, uHiram noGa.

5. I-Bacon engenatyala kunye namaqanda: Kwi-skillet egqunywe ngesitshizi sokupheka, qhekeza abamhlophe amaqanda ama-4 ngee-ounces ezimbini ezityiweyo zeshizi yeCheddar kunye ne-1 strip turkey bacon. Amanqaku eSondlo: Iikhalori ezili-196, nama-6 g amafutha.

"Esi sidlo sakusasa sanelisayo sindiqhubela imini yonke."

-UKelly Sullivan, uYonkers, NY

6. Ukusonga iSoseji yeEgg kunye neVeggie: Khuphuka amaqanda ama-2 amhlophe kwaye uqhotse ilinki yesoseji ye-veggie e-1 kwiskipa esahlukileyo esiqatywe ngesitshizi sokupheka esingasitshisi. Khupha i-sausage kwitawuli yephepha kwaye usike kwi-tortilla yengqolowa epheleleyo. Gubungela ngamaqanda kunye nepunipoon yeetepuni ezi-1, kwaye uqengqe. Inqaku lesondlo: 219 iikhalori, 3 g amafutha.

"Kuyinto emnandi, ephantsi kweekhalori kunye nokuzalisa kakhulu!"

-Liza Zaracko, Vineland, NJ

Ingcali yethu yesondlo ithi "amaqanda amhlophe kunye ne-turkey bacon okanye i-veggie sausage yimithombo elungileyo yeprotheni enciphileyo enamathela kuwe," utsho ugqirha wezondlo uEvelyn Tribole, M.S., R.D, umbhali we Ukupheka okuseMpilweni Yasekhaya ngakumbi (Rodale, 2000). "Ukuyilinganisela ngakumbi, yongeza isilayi okanye ezimbini zesonka esipheleleyo sengqolowa kunye neziqhamo ezintsha."

Indawo ezigqibeleleyo zokutya kwasekuseni

7. IKashi, Isiqhamo kunye ne-Soy Milk: Hlanganisa indebe ye-3/4 yeKashi cereal, i-1/2 yekomityi ecoliweyo ye-strawberry kunye ne-1 indebe yobisi lwe-soy. Inqaku lesondlo: Iikhalori ezili-194, ii-6 g zamafutha.

"Xa ndikhawuleza, ndibeka i-cereal kwi-magi enkulu eneziqhamo kunye nobisi lwesoya, kwaye nditye ngelixa ndilungiselela abantwana bam."

-Kathleen Allen, Evergreen, Colo.

8. I-Peanut Butter Crisp yaseTexas: I-Microwave 1 icephe yebhotolo ye-peanut enamafutha ancitshisiweyo kwimizuzwana engama-30. Qhuba ikomityi yeFayibha 1 okuziinkozo kufakwe ibanana esisikiweyo ephakathi. Amanqaku eSondlo: Iikhalori ezingama-309, i-8 g yamafutha.

"Esi sidlo sakusasa sifana neRice Krispies ephatha ibhotolo yamandongomane!"

-U-Paula Felps, Lewisville, Texas

9. I-Classic Cereal Combo: I-1/2 yekomityi ye-bran cereal ene-1/2 yekomityi efrijiweyo yengqolowa encinci kunye ne-1 yekomityi yobisi. Inqaku lesondlo: Iikhalori ezingama-251, 2 g amafutha.

"Ngeentlobo ezahlukeneyo kunye nencasa, ndixuba iicereal ezimbini ezahlukeneyo kwisitya sam rhoqo kusasa. Ii-combos zam endizithandayo ziquka i-All-Bran kunye ne-Mini-Wheats ye-Kellogg, kunye ne-Raisin Bran eneTotal."

-- Amy Rhodes, Owego, N.Y.

Ingcali yethu yesondlo ithi "Ndicebisa ukudityaniswa kwesiriyeli," utshilo uNugent. "Ikuvumela ukuba wonwabele incasa yecereal yakho oyithandayo, esenokungabi yiyo yonke into ephezulu kwifayibha, kunye necereal epakishwe ngenene kwifayibha kodwa mhlawumbi ingeyiyo enye yezinto ozithandayo. Uyakufumana okona kulungileyo kuzo zombini. Ihlabathi leesiriyeli - incasa entle kunye nefayibha eninzi. "

Imimangaliso engenakucocwa

10. Isidlo sakusasa esinempilo: I-Microwave patty ye-hamburger engenanyama. Gubungela i-patty nge-ounce isilayidi se-lowfat Cheddar ushizi kunye nendawo kwi-muffin yesiNgesi. Inqaku lesondlo: 311 iikhalori, 5 g amafutha.

"Ndithatha esi sakusasa emsebenzini endaweni yokutya okukhawulezayo."

-USabine H. Lien, ipaki yasebusika, iFla.

Ingcali yethu yezondlo ithi "Jonga i-patties nge-3 grams yamafutha okanye ngaphantsi kweekhalori ezili-100," utsho u-Elizabeth Somer, M.A., R.D, umbhali we Ukutya kwasekuqaleni (UHenry Holt, 2002).

11. I-Cinnamon-Apple Bake: Beka iziqwenga ezihlutshiwe ze-apula ephakathi kwe-1 kwisitya; Ngaphezulu ne-1/2 yekomityi ye-bran cereal kunye nedash yesinamon. I-microwave phezulu kwimizuzu emi-2. Inqaku lesondlo: 167 iikhalori, 2 g amafutha.

"Esi sidlo sakusasa sifana ne-apile encinci ye-apple."

-Mirella Mosca, Maple, Ontario, Canada

12. Amaqanda abaMhlophe nesipinatshi: I-Microwave 3 iqanda elimhlophe kunye ne-1/2 yekomityi echithwe isipinatshi esineqhwa kangangemizuzu emi-2 kwaye wongeze ipinki yepepile emnyama. Inqaku lesondlo: 83 iikhalori, 0 g amafutha.

"Ukongeza isiqingatha seebhatata ebomvu ebomvu kunika abamhlophe beqanda nespinatshi ngaphezulu!"

-U Patricia Granata, Baltimore

I-Smoothies emnandi nje

13. "Ice Cream" eyenziwe ekhaya Smoothie: Hlanganisa ikomityi enye yeziqhamo, iikomityi ezi-2 zobisi olunamafutha, iphakheji enye ye-ounce kwangoko ngumxube we-vanilla pudding kunye ne-1 indebe etyunyuziweyo ngumkhenkce kangangemizuzwana engama-45. Yenza iinkonzo ezi-4. Inqaku leSondlo (1 ikomityi): 100 iikhalori, 1 g amafutha.

"Ndifumana iziqhamo zam zemihla ngemihla zeziqhamo kunye nezobisi ngale smoothie."

-- Mackenzie Taylor-McLaine, Dewey Beach, Fla.

14. I-Tofu Shake: Hlanganisa i-1 ikomityi ye-orenji okanye ijusi yepayinapile kunye ne-31/2 ye-ounces eqinile okanye i-silken tofu kunye ne-1/2 indebe yesiqhamo ide igudiswe. Inqaku leSondlo (1 indebe): Iikhalori ezingama-342, ii-4 g zamafutha.

"Oku kushukuma kuhle emva kokusebenza kwam kusasa!"

-U-Lillian Breen, uNatick, uMisa.

15. Yogurt-Isitrasi Shake: Xuba 1 indebe nonfat yeyogathi yevanilla ne 1/2 indebe yesiqhamo, i-1/2 yekomityi yejusi yeorenji, itispuni e-1 yesidlo seflakisi, amacephe ama-2 engqolowa kunye ne-1/2 yekomityi yomkhenkce kwi-blender de ibe mpuluswa. Inqaku leSondlo (1 ikomityi): 372 calories, 3 g amafutha.

"Ndongeza ubusi xa ifuna ukuswiti. Kufana nokuba nobisi xa kusenziwa isidlo sakusasa."

-- UMargarita Jager, eStow, eOhio

Ingcali yethu yesondlo ithi "Iziqhamo ezifreshi zipakishwe zizifo ezilwa ne-antioxidants, iivithamini kunye nefayibha," utshilo uSomer. "Ngaphezu koko, intsholongwane yengqolowa ityebile kwiivithamini E kunye ne-B. I-Smoothies yindlela efanelekileyo yokongeza zombini ezi zinto ziphezulu ekudleni kwakho."

Eyona Nyanga yangeCawa

(Iiresiphi ezithatha ixesha elincinci kodwa kufanelekile ngomzamo)

16. Iitapile kunye ne-Hash Hash: Hlanganisa i-anyanisi eluhlaza eluhlaza kunye ne-1 ye-backey ye-turkey kwisitya kunye ne-microwave 1 umzuzu. Gxuma kwi-1 iitapile edayiweyo kunye ne-microwave imizuzu emi-3-5 ngaphezulu. Yongeza ityuwa, ipepile kunye neqanda eli-1 elibethiweyo. I-Microwave ephezulu enye ye-11/2 imizuzu. Nciphisa i-1punipoon yeCheddar ushizi ophantsi. Ncedisa nge 1/2 indebe yamacandelo eorenji. Inqaku lesondlo: Iikhalori ezingama-400, amafutha ali-10 g.

"Ngamanye amaxesha ndijika oku kwisidlo sakusihlwa ngokukhawuleza ngokongeza iqanda elongezelelweyo kunye nesilayi sebhekoni."

-U-Lana Harrison, eLos Angeles

17. I-Chili Cheese Omelet: Kwi-skillet encinci, hlanganisa i-1/2 yekomityi yeqanda endaweni, i-1/4 yekomityi ye-chili ye-fat-free kunye ne-1 isilayi se-lowfat samasi. Pheka imizuzu emi-5. Khonza nge-1 utamatisi obomvu, usikiwe, kwicala. Inqaku lesondlo: 182 calories, 5 g namanqatha.

"Le omelet incasa ukutyeba ngakumbi kunokuba kunjalo ngetshizi enyibilikileyo ngaphezulu."

-- Christy Neria, La Verne, Calif.

18. I-Oat Bran Blueberry Pancakes: Dibanisa iphakheji enye ye-12-ounce ye-oat-bran pancake yokuxuba kunye ne-1 indebe yeblueberries efriziwe kunye ne-1/2 yekomityi yamanzi. I-ladle ibetha kwi-griddle eboshwe ngebhotela yokupheka engaphekiyo. Pheka iikeyiki kwelinye icala de kubonakale amaqamza, emva koko ufake iflip. Khonza kunye ne-honeydew melon chunks. Inqaku lesondlo (Iipancakes ezi-2 kunye ne-1/2 yekomityi ye-honeydew melon): ii-calories ezili-157, i-1.5 g yeoli.

"Ndihlala ndenza iikeyiki ezingaphezulu zokuba ngumkhenkce kwaye ndizifudumezele enye intsasa."

-UJulie Husman, uValencia, uCalif.

Ingcali yethu yesondlo ithi "Ezi pancake ziphezulu kwifayibha enyibilikayo, eyehlisa umngcipheko wesifo sentliziyo kunye neswekile kwaye ikugcine ugcwele ixesha elide, ngenxa yoko akunakufane utye kakhulu emini," utshilo uSomer. "Ngaphezu koko, i-blueberries yenye yezona zinto zibalaseleyo zoMama weNdalo ye-antioxidants."

Isidlo sakusasa esibalekayo

19. Isidlo sakusasa ngesitya: Dibanisa 1/2 ikomityi nganye yeapilesauce kunye nonfat vanilla iyogathi, 1 icephe leswekile emdaka kunye nedash yesinamon. Umxube wefriji ngobusuku bonke. Phezulu ngeepunipoli ezi-2 zeCereal-Nuts cereal ngaphambi kokutya. Inqaku lesondlo: Iikhalori ezingama-250, i-0.5 g yamafutha.

"Ndenza ibhetshi enkulu yoku kwaye ndiyigcina efrijini iveki yonke."

-Rosemary Blethen, Antiyokwe, Calif.

20. I-Cantaloupe kunye ne-Cottage Cheese: Gcwalisa isiqingatha se-cantaloupe ephakathi (imbewu isusiwe) kunye ne-1 ikomityi ye-lowfat cottage cheese kunye nesandla esincinci sembewu yejongilanga engenatyiwa. Gcoba nge-1 ithisipuni yobusi. Inqaku lesondlo: Iikhalori ezingama-443, amafutha ali-10 g.

"Isisu sam sibuhlungu kakhulu ukuba ndingatya nantoni na enzima ekuseni, ngoko le ndibaniselwano ibeka isisu sam kwaye indinika amandla okuqalisa usuku."

-- Lana Hawkins, Los Angeles

21. I-Apple Danish Roll-Up: Beka i-1/2 ye-apile, inqunyulwe, i-2 iqhekeza elincinci le-part-skim mozzarella itshizi kunye ne-1/2 ithisipuni yeswekile kunye ne-dash yesinammon kwi-tortilla yomgubo. Gquba kwaye ushushu kwi-microwave imizuzwana engama-30. Inqaku lesondlo: 225 calories, 7g amafutha.

"Ndizamile oku nangesidlo sasemini ngokongeza izilayi ezimbalwa zencindi ye-honey. Yisongele uyonwabele!"

-USandy Johnson, uTulsa, u-Okla.

Ingcali yethu yezondlo ithi "I-Apple Danish Roll-Ups sisiqalo esinesondlo ukuya kwimini," utshilo uNugent. "Inikezela ngamaqela amathathu okutya kwisiqhamo esinye, ubisi kunye neenkozo-eyona nto ilungele isidlo esipheleleyo. Ukuba usebenzisa ii-ounces ezi-2 okanye ngaphezulu kwesonka samasi se-mozzarella, ukuqengqeleka ngakunye kubonelela ngesiqingatha secalcium oyifunayo imini yonke."

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