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Umxholo

• Waffles ngeBlueberry Maple Syrup
• Isipinatshi kunye neBacon Omelet
• Ithanga kunye neGranola Parfait
• Bagel kunye neCream Cheese kunye neTatato
• Ibhotolo yePeanut kunye neePancake zeBanana
• IBlueberry-Pistachio Parfait
• Berry Smoothie
• I-Waffles epheleleyo ye-Grain kunye neRicotta, iipesika kunye neeAlmond
• Iquinoa efudumeleyo kunye neCereal yeApile
• I-Ricotta kunye nePear Wrap
• Ukutya okuziinkozo okupheleleyo kunye neeAlmond kunye neBhanana
• Ezisempilweni Iikhalori ezisezantsi ezinesidlo sakusasa
• Uphengululo lwe

UMama usenokuba wayenyanisile xa wayesithi: “Isidlo sakusasa sesona sidlo sibalulekileyo sosuku.” Ngapha koko, ukutya isidlo sakusasa esineekhalori ezisezantsi ngumkhwa wemihla ngemihla kwiipesenti ezingama-78 zabo bakwiRegistri yoLawulo lweSisindo soZwelonke (bonke abo balahle ubuncinci iipawundi ezingama-30 kwaye bazigcina unyaka ubuncinci). Kwaye isifundo se-2017 kwi Ijenali yeAmerican College yeCardiology Yongeza ubungqina obungaphezulu kokutsiba isidlo sangokuhlwa sisicwangciso esiliqili sokutya. Kufumanise ukuba abo bangayityi isidlo sakusasa basemngciphekweni omkhulu wesifo sentliziyo ezinobungozi kubandakanya i-cholesterol ephezulu kunye noxinzelelo lwegazi.

Ukuba uzama ukunciphisa umzimba, awufuni ukutsiba isidlo sakusasa ngokupheleleyo kodwa kungcono ukhethe enye yezi ndlela zokupheka kwasekuseni ezinekhalori ephantsi okanye izimvo zokutya ezinokwanelisa indlala yakho ngaphandle kokonakalisa imikhwa yakho esempilweni. Ke yeka ukubala ikofu njengokutya kwakho ekuseni kwaye uqalise usuku lwakho ngendlela esempilweni kunye nesinye sezidlo sakusasa ezinekhalori esezantsi. (Okulandelayo: Imibono yesidlo sakusasa esisempilweni ngokuthe ngqo ukusuka kuJen Widerstrom)

Waffles ngeBlueberry Maple Syrup

Izibalo zesidlo sakusasa esineekhalori ezisezantsi: Iikhalori ezingama-305

Izithako:

• I-1/3 indebe yeblueberries efriziwe
• 2 iisupuni zamapilisi isiraphu
• I-waffles ezi-2 ezigcweleyo
• 1 icephe lepecans

Kwenziwa kanjani: I-Microwave blueberries kunye nesiraphu kunye imizuzu emi-2 ukuya kwemi-3, de amaqunube anyibilike. I-waffles ye-toast kunye nephezulu ngesiraphu efudumeleyo yeblueberry. Nciphisa iipecans.

Isipinatshi kunye neBacon Omelet

Ubalo lwesidlo sakusasa esinekhalori ephantsi: Iikhalori ezingama-308

Izithako:

• Iqanda eli-1 kunye ne-2 leqanda abamhlophe
• Izilayi ezi-2 eziphekiweyo ze-bacon turkey, crumbled
• 1 indebe yomntwana isipinatshi
• Ukupheka ukutshiza
• Isilayidi esinye seenkozo ezigcweleyo
• 1 ithisipuni ibhotolo

Kwenziwa kanjani: Hlanganisa ndawonye amaqanda, ibhekoni kunye nesipinashi. Ingubo ye-skillet kunye ne-spray spray; pheka umxube weqanda kwaye ukhonze ngethosi kunye nebhotolo. (Idibeneyo: Yeyiphi esempilweni: Amaqanda apheleleyo okanye amaqanda amaqanda?)

Ithanga kunye neGranola Parfait

Ubalo lwesidlo sakusasa esinekhalori ephantsi: 304 iikhalori

Izithako:

• Isikhongozeli esi-1 (ii-ounces ezi-6) iyogathi engathathi ntweni
• 2 iisupuni zobusi
• I-1/4 ithisipuni yethanga lespice
• I-1 ye-granola bar ye-granola ye-granola, i-crunchy
• I-1/2 indebe ithanga enkonkxiweyo

Kwenziwa kanjani: Hlanganisa kunye neyogathi, ubusi, kunye nesiqholo se-pumpkin pie. Kwisitya, umxube weyogathi, i-granola-bar crumbs, kunye nethanga.

Bagel kunye neCream Cheese kunye neTatato

Izibalo zesidlo sakusasa esineekhalori ezisezantsi: Iikhalori ezingama-302

Izithako:

• I-1 encinci (i-3-ounce) epheleleyo ye-bagel yengqolowa
• Iipunipoli ezi-2 ze-cream cream
• 2 izilayi ezinkulu zetumata
• Ityuwa kunye nepepile ukungcamla

Kwenziwa kanjani: Ukugcoba iihagel zehafu kunye nokusasazeka ngeshizi cream. Phezulu kwicala ngalinye ngesilayi setamatato kunye nexesha kunye neetyuwa kunye nepepile.

Ibhotolo yePeanut kunye neePancake zeBanana

Izibalo zesidlo sakusasa esineekhalori ezisezantsi: Iikhalori ezingama-306

Izithako:

• I-1/2 yebhanana encinci, inqunywe
• 2 iisupuni zebhotela ibhotolo yamandongomane
• I-1/3 indebe ilungiselele i-batter ye-pancake epheleleyo
• 1 ithisipuni yobusi

Kwenziwa kanjani: Yongeza ibhanana kunye nebhotolo yamandongomane ukubetha. Pheka i-pancake ngokwemiyalelo yephakheji, kwaye usebenze ngobusi obugalelwe phezulu. (Idibeneyo: 10 I-Keto-Approved Pancake Recipes)

IBlueberry-Pistachio Parfait

Ubalo lwesidlo sakusasa esinekhalori ephantsi: Iikhalori ezingama-310

Izithako:

• 3/4 ikomityi yeyogathi yeGrisi engenanto
• 1 ithisipuni yobusi
• 1 isipuni pistachios ezinqunqiweyo
• 1 itispuni sinamoni
• Indebe ye-3/4 yeblueberries (entsha okanye efriziwe) 1/2 indebe yeKashi GoLean Honey Almond Flax Crunch

Kwenziwa kanjani: Xuba iyogathi, ubusi, ipistachios, kunye nesinamon. Phezulu ngeeblueberries kunye neKashi cereal.

Berry Smoothie

Izibalo zesidlo sakusasa esineekhalori ezisezantsi: 310 iikhalori

Izithako:

• 1 inkomishi ithafa yeyogathi yamaGrike
• I-1/2 indebe yamajikijolo aqanduselweyo (nangaluphi na uhlobo)
• 1/2 ibhanana
• I-1/2 indebe ye-vanilla yobisi

Kwenziwa kanjani: Hlanganisa zonke izithako kwi-blender uze udibanise uze udibanise. (Inxulumene: 10 Green Smoothies Nabani na oya kuyithanda)

I-Waffles epheleleyo ye-Grain kunye neRicotta, iipesika kunye neeAlmond

Ubalo lwesidlo sakusasa esinekhalori ephantsi: Iikhalori ezingama-410

Izithako:

• 2 i-waffles epheleleyo (i-toasted)
• I-1/4 yekomityi ye-skot ricotta
• 1/2 ikomityi yanqunyulwa iipesika ezikhenkcezisiweyo
• I-1punipoon ye-almonds etyibilikisiweyo

Kwenziwa kanjani: Sasaza ii-waffles ngokulinganayo ne-ricotta. Phezulu ngeepesika ezikhenkcezileyo kunye neealmond.

Iquinoa efudumeleyo kunye neCereal yeApile

Izibalo zesidlo sakusasa esineekhalori ezisezantsi: Iikhalori ezingama-400

Izithako:

• 2/3 indebe ephekiweyo yequinoa
• I-1/2 indebe ye-nonfat yobisi
• 1/2 indebe ye-apile eqoshiwe
• I-tablespoon ye-1 i-walnuts eqoshiwe
• I-Cinnamon, yokuthambisa

Kwenziwa kanjani: Ubushushu bequinoa, ubisi, kunye nama-apile kwimicrowave kwimizuzwana engama-30. Phezulu kunye nama-walnuts kwaye ufefe nge-sinamoni. (Inxulumene: Ezi Recipes zeQuinoa zesidlo sakusasa ziyakwenza ukuba ulibale konke malunga ne-Oatmeal)

I-Ricotta kunye nePear Wrap

Izibalo zesidlo sakusasa esineekhalori ezisezantsi: Iikhalori ezingama-400

Izithako:

• I-1/3 yekomityi yenxalenye yescot ricotta
• 1 ingqolowa epheleleyo yengqolowa
• I-1/2 indebe etyunwe iipere
• Iispuni ezi-4 zeepistachios ezinqunqiweyo

Kwenziwa kanjani: Ukusasaza i-ricotta ngokulinganayo kwelinye icala le-tortilla. Phezulu ngamapheya kunye neepistachios kunye nomqolo.

Ukutya okuziinkozo okupheleleyo kunye neeAlmond kunye neBhanana

Izibalo zesidlo sakusasa esineekhalori ezisezantsi: Iikhalori ezingama-410

Izithako:

• Ikomityi enye ye-shredded ingqolowa
• 3/4 indebe yobisi nonfat
• 2 iicephe ze-almond ezityumkileyo
• I-1/2 yebhanana, ityunyiwe

Kwenziwa kanjani: Galela ingqolowa eyosiweyo kwisitya. Phezulu ngobisi, iialmonds, kunye nebhanana.

Ezisempilweni Iikhalori ezisezantsi ezinesidlo sakusasa

Ukusuka kwi-Starbucks

• I-Oatmeal eneswekile emdaka kunye namandongomane (iikhalori ezingama-310)
• Ikofu ende emnyama

Ukusuka eDunkin' Donuts

• I-Veggie Egg White Sandwich (290 calories)
• Ikofu ephakathi kunye nobisi olunamafutha (iikhalori ezingama-25)

Uphengululo lwe