Ukunqanda iminqweno ejikeleze iwotshi eneenguqulelo ezisempilweni zokuya Kwakho ukutya okulula

Umxholo

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Masijongane nayo-siyakuthanda ukutya! Kwaye e-U.S, amashwamshwam ayenza ngaphezulu kweepesenti ezingama-25 zokutya kwethu kweekhalori zemihla ngemihla. Kodwa ngokuhamba kwexesha, ukungxola okungenangqondo kunokubangela iiponti ezingamkelekanga. Undoqo kukukhetha ukutya okunomsoco okuza kuhlanganiswa neprotheyini okanye ifayibha (ngokufanelekileyo zombini) ukukunceda uzive wanelisekile ixesha elide. Ulawulo lwesahlulo lukwabalulekile-ndiyacebisa ukuba ukhuphe i-snacks ngaphezulu kwe-200 calories, isixa esifanelekileyo sokukuhambisa kude kube kukutya kwakho okulandelayo. (Ngaphezulu, jonga ama-20 amnandi kunye anetyuwa angaphantsi kwama-200 eekhalori.)

Nazi iimbono ezintathu ezinkulu zesnack zokukunika amandla ngosuku lwakho:

Mid-Morning: Yogurt Parfait yesiGrike

Dlulisa i-parfait ye-yogurt yendawo, edla ngokurhaxwa kwisiraphu yeziqhamo ezineswekile kunye negranola. Endaweni yoko, yenza eyakho kwiglasi entle ngokubeka ii-ounces ezi-6 zeeprotheyini ezingenayo i-yogurt ye-Greek kunye ne-½ indebe yeziqhamo ezinqunqiweyo (ukhetho lomsebenzisi-nantoni na isuka kumajikijolo iye kuma-apile ukuya kwimango kwiidiliya!). Fafaza kwidash yesinamoni, amacephe amabini e-granola cereal, kwaye wonwabe. Ukongezwa kwe-crunch, incasa kunye nesondlo, tshintsha i-granola topping kunye nesiqingatha sebhegi (gcina intsalela yosuku olulandelayo) yeeCoconuts zakho, i-coconut-chia granola ethosiweyo, okanye iCocoa Loco, itshokolethi emnyama-chia granola, evela kwimpilo yam entsha. i-snack line, Yondla iiSnacks. (Apha, i-10 yamaYogurt Yokupheka ongazange wayibona ngaphambili!)

Isondlo:

• Uhlobo oluqhelekileyo lwe-yogurt parfait: i-340 yeekhalori, i-13g protein, i-2g fiber, i-31g iswekile

• I-Yogurt Parfait yesiGrike (kunye neeCoconuts zakho okanye iCocoa Loco ngokutya okulula): ii-calories ezingama-200, iiprotheni ezili-19g, ifayibha ye-3g, iswekile eyi-12g

Emva kwemini: 2-Minute Trail Mix

Xa usendleleni kwaye ubaleka ungenanto, imixube yomzila yindlela entle yokufumana isibaso esikhawulezayo esiya kuthi nca kuwe. Kodwa iinguqulelo ezithengiweyo evenkileni zinokukhutshelwa phezulu kunye neecarbs ezicociweyo, iilekese yetshokholethi, kunye nokuhonjiswa kweyogathi okuneswekile. Ngaphambi kokuba uphume endlwini, bamba ibhegi kwaye uzilungiselele ngokwakho ngokufaka ikomityi ye-1/2 ye-cereal epheleleyo, iipunipoli ezi-2 zamantongomane (njengeeamangile, iicashews, ii-walnuts, okanye amandongomane) kunye nepunipoon ezi-1 ezomisiweyo (zama iiapilkosi ezinqunqiweyo, iidiliya, okanye iitsheri). Ngaba ufuna inguqu edibeneyo? Ungatshintsha kwakhona icephe letshiphusi zetshokholethi emnyama ngecephe lamantongomane. Kwaye ukuba unqwenela iitropiki, zama iCashew Colada ngoKondla iiSnacks, ezenziwe ngecashews ezigcadiweyo, iitshiphusi zecoconut, kunye nepayina. Ewe!

Isondlo:

Ivenkile eqhelekileyo ithenge umxube wendlela (3/4 indebe): 300 calories, 9g protein, 3g fiber, 16g yeswekile

2-Minute Trail Mix (3/4 ikomityi): 200 calories, 7g protein, 4g fiber, 9g iswekile

I-Cashew Colada ngokutya okunesondlo (ibhegi e-1): iikhalori ezingama-200, iprotein ye-4g, i-fiber eyi-4g, i-10g yeswekile

Ukuhlwa emva kwexesha: iParmesan Popcorn

Tsiba izilingo ze popcorn zemidlalo yeqonga, kwaye ugcwalise usuku lwakho lomdlalo bhanyabhanya esofeni kunye nohlobo lwam olusempilweni olwenziwe ekhaya lweParmesan Popcorn. I-Microwave ¼ yekomityi yeenkozo zepopcorn, inkungu ene-oyile yokutshiza, kwaye ufefe ngecephe e-1-2 yetshizi yeParmesan (okanye isikhewu sesinamoni kunye neswekile) ukwenzela uguqulelo olumnandi, olukhaphukhaphu oluyakwanelisa i-munchies zakho ezinzulwini zobusuku. Okanye kungcono, bamba ibhegi kaMnu Popular, iinkozo zengqolowa ezingezo-GMO ezisisiqingatha ezivela kwiiNourish Snacks-kwiikhalori ezili-190 kunye ne-5 gram yefayibha, sele beyiphuhlisile "inkolo enqabileyo" elandelayo kwi-NBC.

Isondlo:

Ipopcorn encinci yaseshashalazini (ibhegi enye; iikomityi ezi-6): iikhalori ezingama-370, iiproteni ezi-5g, ifayibha ye-10g, iswekile engu-0g

I-Parmesan Popcorn (iikomityi ezi-5): ii-calories eziyi-160, iprotheni ye-7g, i-5g fiber, i-0g iswekile

UMnu. Udume ngokuThatha ukutya okunesondlo (ibhegi e-1): iikhalori eziyi-190, iprotheyini eyi-1g, i-fiber eyi-5g, i-0g yeswekile

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