Yehla uye kuma-30 eeponti

Umxholo

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Ixesha lolwandle liseziinyanga kude, nto leyo ethetha ukuba lixesha elifanelekileyo lokuqala ukulungisa ukutya kwakho. Kodwa njengoko amava eza kukuxelela, ukuphumelela kokunciphisa umzimba kuxhomekeke ekufumaneni isicwangciso onokuhlala kuso kunye nesilungele ubuntu bakho kunye nendlela ophila ngayo. Umzekelo, ukuba umsebenzi wakho ubandakanya ukukhwela iimayile zokuhamba rhoqo, emva koko ukucela ukuba ubethe yonke into yokutya ukusuka ekuqaleni kunokuba yiresiphi yentlekele.

Ke, endaweni yokuza nesicwangciso sobukhulu obunye, sidale izidlo ezixutywayo kunye nomdlalo othathela ingqalelo izinto ozikhethayo kwaye ujongane nemiqobo yakho emikhulu, ukusuka ekulawuleni izahlulo ukuya ekuthinteleni inkanuko. Unokukhetha enye okanye ngaphezulu kwamaqebengwana angama-260 eekhalori.Ngeentsuku xa unyanzela ukutshisa (yithi, ngokudibanisa amandla kunye neeplani zecardio) kwaye uziva ufuna ipetroli encinci, ungafumana i-100- ukuya kwi-200 yeekhalori.

Umgaqo kuphela kukuba kufuneka uhlale ngaphakathi kweekhalori ezili-1,600, ezifanele kukuvumela ukuba uchithe malunga neponti enye rhoqo kwiintsuku ezintlanu. Qalisa ukutya ukutya okuthandayo namhlanje kwaye uya kube ujikeleza njengemodeli yokuqubha ngaphambi kokuba uthathe idiphu yakho yokuqala elwandle.

Utya ntoni ubuntu bakho?

IPURISA

Ukulungiselela isidlo kuwe ukuphumla kunokuba ube ngumsebenzi. Unengqokelela enomtsalane yencwadi yokupheka kwaye uphuphe iindlela zokudibanisa incasa. Ukutya okukhawulezayo akukho hayi; iindawo zokutyela ozithandayo zidla ngokuba nezithako eziphilayo okanye ezikhuliswe ekuhlaleni. Kodwa ngelixa ungafane utye ukutya okungalunganga, uhlala usitya kakhulu kwaye rhoqo. Imiceli mngeni yakho emikhulu kukuthintela ukuba ungafaki amandongomane imini yonke kwaye uyeke kwisidlo esinye se-pasta esiziinkozo. Ukuze isicwangciso sakho sokulahleka kwesisindo sinamathele, udinga ukutya okulawulwa ngamacandelo okugxininisa ukutya okutsha, okupheleleyo.

Fumana isidlo sakusasa, isidlo sasemini, kunye nemibono yesidlo sangokuhlwa esiya kukugcina usempilweni kwaye wonwabile!

I-TAKEOUT QUEEN

Ulwaneliseko olukhawulezileyo yi-MO yakho: Uyaziwa ngokufowunela ikomityi yesidlo sakusasa sekofu kunye nesidlo sasemini sebha yegranola, kwaye iindawo ozithathayo ozithandayo zicwangciswe kwiselfowuni yakho. Uyazi ukuba uhlala usilela kwiinkonzo ezicetyiswayo zezondlo-ezixineneyo. ukutya, njengeziqhamo, iiveggie, kunye neenkozo ezipheleleyo, kodwa uziva ungenamandla okwenza nantoni na malunga noko-ubuncinci kude kube kucace ishedyuli yakho. Ukutya ngokuchanekileyo kwaye unciphise, kufuneka ubhetyebhetye kwiimenyu zakho zemihla ngemihla, njengokutya okukhawulezileyo, "kwendibano" okufuna izithako ezintandathu okanye ngaphantsi, kunye nesuphamakethi esempilweni kunye nokutya okutyela.

Fumana isidlo sakusasa, isidlo sasemini, kunye nemibono yesidlo sangokuhlwa esiya kukugcina usempilweni kwaye wonwabile!

UMVUKELI WOKUDLA

Ngelixa ukonwabela ukutya okukulungeleyo, kuya kufuneka bakungcamle okuhle. Isandwich okanye i-omelet ngaphandle kwamashizi ayamkelekanga, kwaye kufuneka unelise izinyo lakho elimnandi imihla ngemihla (ukuba kungekhona ngeyure!). Ngelishwa, ubume bakho bokudelela buthetha ukuba ngamanye amaxesha uzalisa ukutya okukhawulezayo okunekhalori ephezulu kunye neesnacks, ezinokuxinanisa iivithamini kunye neeminerali ezibalulekileyo kwaye upakishe kwiiponti. Esona sicwangciso sakho sisebenzayo sokuthoba kancinci: ukugxila ekutyeni okunencasa, okulawulwa yinxenye ekuvumela ukuba uzive ngathi uyazonwabisa. Umxube wokutya okutsha kunye nokulula okunempilo kusebenza kakuhle kuwe, ngaphandle kokuba isidlo ngasinye okanye i-snack iqulethe into encinane ekhethekileyo ukuhenda i-taste buds yakho.

Fumana isidlo sakusasa, isidlo sasemini, kunye nezakusihlwa eziya kukugcina usempilweni kwaye wonwabile!

Buyela ku Inyanga yoku-1: Qalisa nokuba ubusebhedini bonke ubusika.

Buyela kuyo yonke into Isicwangciso soMzimba weBikini

IPURISA

Isidlo sakusasa

I-1/2 YEKOMI EBHEKILEYO YOKUPHATHA I-OATS ifafazwe ngesinamoni, i-nutmeg, kunye ne-clove kwaye ifakwe i-apula encinci, i-1/4 indebe ye-walnuts, kunye ne-ounces ezi-4 zobisi

IIKHALORI EZINGAMA-448

IZICWANGCISO EZI-2 ZESIKA ZOKUZIKHOZO EZIGQIWEYO ifakwe i-1/4 yekomityi ye-ricotta ye-nonfat, i-pear enkulu ekhethiweyo, kunye ne-1punipoon yobusi

IIKHALORI ezingama-437

Ukutya okulula (i-100 ukuya kwi-200 calories)

Ibhanana encinci ecoliweyo e-1 igalelwe icephe lobusi obu-1

136 IIKALORI

Ii-ounces ezi-4 zobisi olungenamafutha oludityaniswe ne-1/2 yekomityi ye-apileauce engenaswekile, isiqholo se-apile pie, icephe eli-1 lemaple isiraphu, kunye nesandla somkhenkce.

IIKHALORI eziyi-140

Isidlo sasemini

I-OUNCES 3 INTSIMU YASENDLWENI EBONAKALISIWEYO; 1/2 indebe yerayisi yasendle; I-tomato kunye ne-mozzarella isaladi (i-2 ityunyiwe i-plum utamatisi, ama-5 amaqabunga ama-basil amatsha, i-1 i-mozzarella entsha, iipunipoyi ezi-2 zeviniga ye-balsam, kunye ne-1punipoon-ye-oyile

469 IIKALORI

1 I-PITA EPHELELE YEGQOLO isasazeke ngecephe eli-1 lemostade enesiqholo kwaye izaliswe ngee-ounces ezi-3 ze-organic smoked turkey, i-1 isilayi setshizi yaseSwitzerland, i-2 enkulu yamagqabi e-romaine akrazukileyo, kunye ne-1 iplamu ye-tomato; I-10 yeminqathe yabantwana kunye neepunipoyi ezi-2 zehummus

441 IIKALORI

I-Snacks (220 ukuya kwi-260 calories)

1/2 indebe ye-guacamole; 1 indebe isilayi ebomvu yepepile yokuntywila

220 IIKALORI

Iipunipoli ezi-2 zendalo ze-peanut butter; 2 amakhiwane eCalimyrna omisiwe ukuze atshiswe

242 IIKALORI

Isidlo sangokuhlwa

1 ISIQINISEKISO SE-TUNA (iziqwenga ezi-8) kunye ne-1 tablespoon low-sodium soy sauce; I-1/2 yekomityi edamame; 1/2 indebe ye-miso soup

IIKHALORI EZINGAMA-442

I-1/2 YEKOMITI IPHEKILE I-SPAGHETTI iphoswe ngee-ounces ezi-3 zenkukhu eyosiweyo kunye ne-1 ikomityi nganye ye-broccoli florets kunye ne-pepper ebomvu eqoshiwe; sauté kwi-1punipoon ye-oyile ye-oliva eyintombi eyintombi kunye ne-1 minced clove yegalikhi; kwaye ifakwe iipunipoli ezi-2 ezichetyiweyo zeParmesan

IIKHALORI EZINGAMA-441

Olunye ukhetho olusempilweni lweNdlovukazi yokuThatha!

Buyela ku Inyanga yoku-1: Qalisa nokuba ubusebhedini bonke ubusika.

Buyela kuyo yonke into Isicwangciso seBikini

UKUMKANIKAZI OTHATHAYO

Isidlo sakusasa

1 I-WONKE-GRAIN ENGLISH MUFFIN zinezihloko ezi-2 okanye ezi-3 ezicekethekileyo zeavokhado, iqanda eli-1 elikhulu eliqhotsiweyo ngesitshizi sokupheka esingenamafutha, kunye nesilayi esi-1 satshaya iGouda; 1 ikomityi yeediliya ezibomvu

443 IIKALORI

1 IPECAN PIE LARABAR crumbled into 6 ounces nonfat vanilla yogurt; Ii-ounces ezi-8 zejusi ye-orenji

IIKHALORI EZINGAMA-462

I-Snacks (100 ukuya kwi-200)

I-Starbucks grande skim latte

I-130 KALORI

I-2 itshokolethi enkulu igqunyiwe ngamaqunube; 1 ifluthi brut champagne

IIKHOLETI eziyi-130

Isidlo sasemini

I-4-OUNCE YOMHLABA WOKUGQIBELA WOKUGQIBELA i-pan-grilled kwi-1 ithisipuni yeoli ye-olive eyintombi; ifakwe amacephe ama-2 yonke-yendalo ye-barbecue sauce, i-2 enkulu amaqabunga e-romaine akrazukileyo, kunye ne-2 okanye 3 izilayi ezibhityileyo zeavokhado; Kwaye wakhonza kwi-bun yengqolowa epheleleyo

IIKHALORI EZINGAMA-440

I-PANDA YOKUBONISA INYAMA YENYAMA NE-BROCCOLI; I-1/2 yecala irayisi ene-steamed; 1 isuphu yeentyatyambo zeqanda

IIKHALIDI eziyi-450

Ukutya okulula (i-220 ukuya kwi-260 calories)

Ii-ounces ezi-4 ezingafakwanga i-yogurt ekhenkciweyo efriziwe enesipuni esine-coconut kunye neepunipoyi ezi-2

IIKHOLIKI ezingama-255

Ibhegi eyi-1 ayinatyuwa, i-oyile ye-microwave popcorn ifafazwe ngamacephe ama-2 achetyiweyo eParmesan

260 IIKALORI

Isidlo sangokuhlwa

IMBEWU YOKUTSHINTSHA I-TURKISH EBISIWEYO ITURKISH SEVEN PRAFE ZESIXHENXE; 2 izikwere Ghirardelli 60% cocoo itshokolethi emnyama

IIKHALORI ezingama-420

BOSTON MARKET 1/4 EMHLOPHE ROTISSERIE KUKU (akukho lusu); Ubungakanani obuqhelekileyo ikonofile-dill iitapile ezintsha kunye neembotyi eziluhlaza

440 IIKALORI

Iinketho ezininzi ezisempilweni kwiDiet Rebel!

Buyela ku Inyanga yoku-1: Qalisa nokuba ubusebhedini bonke ubusika.

Buyela kuyo yonke Isicwangciso seBikini

UMVUKELI WOKUTYA

Isidlo sakusasa

8 I-2% YOBISI LWETSHOKHOLETHI EPHAMBILI ixutywe nekomityi e-1 efriziwe efrijiweyo kunye neepunipoyi ze-2 zebhotela ibhotolo

IIKHALORI EZINGAMA-463

I-6 OUNCES NONFAT PLAIN GREEK YOGURT ixutywe nekomityi ye-1/4 yendalo yonke, igranola yendalo, ibanana encinci ecoliweyo, kunye neepunipoyi ezi-2 zeesweet zeetshiphusi

IIKHALORI ezingama-432

I-Snacks (100 ukuya kwi-200)

1/2 indebe ye-strawberry gelato

I-180 KALORI

Izikhondo ze-celery ezi-4 eziphakathi zisasazwe nge-1/4 yekomityi ye-hummus kwaye zifefa nge-1 ounce feta.

199 IIKALORI

Isidlo sasemini

I-AU BON INTLUNGU IYASHONA, IZIQHAMO, NEZINQOBA ZIQHUBEKA; isuphu yeembotyi emnyama ephakathi

IIKHOLIKI ezingama-460

SOPHU YEMIFUNO YEPANERA YESIKA OMNCINCI; I-1/2 turkey-artichoke hot panini

450 IIKALORI

Ukutya okulula (220 ukuya ku-260)

Indebe ye-3/4

247 IIKALORI

1 iclementine; 1 enye cheddar ebukhali; 6 iminquma yepicholine

250 IIKALORI

Isidlo sangokuhlwa

1 IKUPI DAL (isuphu yeentlumayo ejiweyo); 1 imvana yeskewer kunye nemifuno shish kebab

IIKHOLIKI ezingama-460

I-3 I-OUNCES EBHEKILE IBELE LENKUKU; 1/2 indebe yerayisi emdaka; I-1/2 yekomityi nganye ye-broccoli florets kunye ne-bell pepper ebomvu enqunqiweyo igalelwe kwi-1/4 yekomityi yomhluzi wemifuno, i-1 itispuni yeoli yesesame, i-clove yegalikhi egayiweyo e-1, kunye neitispuni e-1 yejinja entsha egayiweyo kunye ne-1 ounce cashews (16 ukuya kwi-18 yonke)

458 IIKALORI

Buyela ku Inyanga yoku-1: Qalisa nokuba ubusebhedini bonke ubusika.

Buyela kuyo yonke into Isicwangciso seBikini

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