Ukuphulukana neeponti ezili-10 ngenyanga ngokuNcediswa kwesi siCwangciso sokuTya okunempilo

Umxholo

• I-"Lahla iiponti ezili-10 ngenyanga" Isicwangciso sokutya: Imibono ye-300-Calorie Breakfast Breakfast
• I-Apple-Cinnamon Oatmeal Pancakes
• UHam, iqanda, kunye nesandwich yesonka samasi
• Amakhowa kunye nesipinatshi Strata
• I-Oats yoBusi obufudumeleyo
• I-Veggie Patty kunye ne-Apple-Chicken Sausage
• "Lahla iipounds ezili-10 ngenyanga" iSicwangciso sokuTyelwa: 400-Calorie Imibono yeSidlo sasemini
• Isaladi yeNoodle yeShrimp enesiqholo
• I-Veggie Burger Rice kunye neembotyi
• I-Chunky Vegetable Salad kunye ne-Lemon-Cumin Vinaigrette
• Waldorf Salad Wrap
• Ukutshaya iSandwich yaseTurkey kunye neChipotle Mayo
• "Ukuphulukana neeponti ezili-10 ngenyanga" Isicwangciso sokutya: Iingcamango zokuthatha isidlo sasemini esiseMpilweni
• "Ukuphulukana neeponti ezili-10 ngenyanga" Isicwangciso sokutya: I-500-Calorie Dinner Ideas
• Inkukhu Marsala
• I-Steak yolwandle kunye ne-Saute ye-Eggplant
• I-Pasta eneRicotta-Stuffed Mustard Greens
• IiTacos zeNtlanzi kunye ne-Chipotle-Lime Sauce
• Isaladi yeCobb yaseCalifornia
• "Ukuphulukana neeponti ezili-10 ngenyanga" Isicwangciso sokutya: Iingcamango zokuthatha isidlo sangokuhlwa esisempilweni
• "Ukuphulukana neeponti ezili-10 ngenyanga" Isicwangciso sokutya: Amashwamshwam asempilweni
• Uphengululo lwe

Ngoko uyafuna ulahlekelwe ngumfana kwiintsuku ezili-10 Iiponti ezili-10 ngenyanga? Kulungile, kodwa okokuqala kubalulekile ukuba uqaphele ukuba ukulahleka kwesisindo esikhawulezayo akusoloko kusisiqhinga esona silungileyo (okanye esona sizinzileyo). Nangona kunjalo, ubomi buyenzeka kwaye, kunye nayo, imihla ebekiweyo, njengomtshato okanye iholide - zombini ezi zinto zinokubangela uxinzelelo olungeyomfuneko malunga nendlela okhangeleka ngayo. Kwaye ke, ngomnyhadala omkhulu kufutshane nekona, usete ekufundeni ukuba ulahlekelwe njani ziiponti ezili-10 ngenyanga, ngokukhuselekileyo.

Ukongeza ekulandeleni oku kukhuselekileyo, iingcebiso zomsebenzi osetyenziswayo kunye nokusela ii-H20 ezininzi (ekufuneka usoloko uzenza, i-BTW), ukunamathela kukutya okusempilweni kunokukunceda uhlangane neenjongo zakho. Le menyu yezitya ezikhawulezayo, ezinamandla anokukunceda ukunciphisa umzimba kwinyanga enye - indlela esempilweni kunye neyonwabisayo. Khetha ngokulula kwizidlo kunye namashwamshwam angezantsi ukwenza ngokwezifiso isicwangciso sakho "sokuphulukana neekhilogram ezili-10 ngenyanga" yeekhalori eziyi-1,500 ngosuku.

Ngesicwangciso esihle ngokungqongqo, unokulindela ukuba ulahlekelwe ziikhilogram ezili-8 ukuya kwezi-10 ngenyanga enye, kodwa oko akusebenzi ukuba sowukutya ukutya okunekhalori ezisezantsi ukuqala. Phambi kokuntywila koku kutya, jonga ukuba zingaphi iikhalori onazo ngokwenene ukutya-kwaye zingaphi izinto ekufuneka uzityile ngokusekwe kwinqanaba lomsebenzi wakho, isiseko semetabolism, kunye nendlela yokuphila. Okumangalisayo kukuba, ukutya okuncinci kunokuthintela iinjongo zakho zokunciphisa umzimba, kwakhona. (Funda kwakhona: Ubungakanani beSisindo onokuthi ngokuphulukana naso ngokukhuselekileyo ngenyanga?)

Nje ukuba ubale iimfuno zakho zekhalori kwaye uzimisele ukuba ziyahambelana nesi sicwangciso sesondlo, uya kuba ngokuchanekileyo kwindlela yokulahla i-10 yeeponti ngenyanga ngaphandle kokufumana imeko enye yee-hangries.

Iiresiphi eziphuhliswe nguNatalia Hancock, R.D.

I-"Lahla iiponti ezili-10 ngenyanga" Isicwangciso sokutya: Imibono ye-300-Calorie Breakfast Breakfast

Psst... ikofu iyodwa ayibalwa njengesidlo sakusasa esisempilweni. Endaweni yoko, khetha enye yeendlela zokupheka ezinokwanelisa nezilula apha ngezantsi. (Kodwa ngokwenene, ingakanani ikofu eninzi kakhulu?)

I-Apple-Cinnamon Oatmeal Pancakes

Yenza: i-pancake ezi-4 ezincinci (ii-servings ezi-2)

Izithako

• I-1/4 yekomityi ye-oats-cut cut oats
• I-1/3 indebe yobisi olunamafutha
• Ikomityi ye-1/4 yeapile egalelwe
• Iqanda eli-1, libethwe
• 2 iisupuni zentsholongwane yengqolowa
• 1/8 ithisipuni sinamoni
• Ikomityi ye-1/4 kunye neepunipoyi ezi-2 zomxube wepancake
• Iispuni ze-2 zeoyile ye-canola
• I-1/3 indebe yeyogathi yamaGrike
• 1 ithisipuni iswekile emdaka

Imikhombandlela

1. Kwisitya esiphakathi, hlanganisa i-oats kunye nobisi olunamafutha kwaye yima imizuzu emi-5. Yongeza iapile kunye neqanda.
2. Kwisitya esincinci, xuba ingqolowa yengqolowa, i-sinamon kunye nomxube we-pancake. Kancinci kongeza izithako ezomileyo kumxube we-oat.
3. Kwi-skillet ephakathi, fudumeza ioli ye-canola phezu kobushushu obuphakathi. Yongeza i-1/4 ye-batter kwaye upheke, uphepheza kube kanye, de i-pancake ibe bomvu kumacala omabini.
4. Phinda. Khonza nge yogurt yamaGrike exutywe neswekile emdaka.

UHam, iqanda, kunye nesandwich yesonka samasi

Izithako

• I-muffin yesiNgesi eyi-1 yengqolowa epheleleyo
• Isilayi esi-1 sincike kwi-ham enganyangwanga
• Iqanda eli-1, lixutywe
• Isipuni 1 esineeshizi zaseMelika
• Ityuwa kunye nepepile emnyama, ukunambitha
• 1/2 indebe ye-melon eqoshiwe

Imikhombandlela

1. Ukugcoba i-muffin yesiNgesi. Kwisiqingatha esinye, isilayi 1 setha engenamafutha anganyangekiyo kunye neqanda elidityaniswe netshizi laseMelika kunye netyuwa kunye nepepile emnyama.
2. Phezulu kunye nesiqingatha se-muffin eseleyo kwaye usebenze ngemelon. (Izinto eziNxulumeneyo: IiRecipes zeSandwich zesidlo sakusasa esisempilweni)

Amakhowa kunye nesipinatshi Strata

Yenza: ii-servings ezi-4

Izithako

• Iisilayi ezi-4 zesonka sengqolowa epheleleyo, ezisosiweyo
• 2 iikomityi ezisikiwe amakhowa
• I-1/3 indebe ecoliweyo ebomvu yentsimbi
• I-1/4 yekomityi ye-anyanisi egayiweyo
• Iikomityi ezi-4 zesipinatshi somntwana
• Amaqanda asi-8
• 1 ikomityi yobisi
• Iipunipoli ezi-2 zeParmesan
• Ityuwa nepepile, ukunambitha

Imikhombandlela

1. Ukuphelisa i-oven ukuya kuma-450 ° F.
2. I-Mist ezantsi kwesitya sokubhaka esincinci kunye nesitshizi sokupheka esingasitshisi; beka isonka phantsi.
3. Mist a skillet enkulu kunye nonstick ukutshiza; yongeza amakhowa, ipepile, kunye netswele; hlamba imizuzu emi-5. Yongeza iikomityi ezi-4 zesipinatshi somntwana kwaye usonge umzuzu omnye.
4. Ukubetha amaqanda ngobisi kwaye uthele isonka. Phezulu ngemifuno egayiweyo kunye neepunipoyi ezi-2 zeParmesan; ityuwa kunye nepepile emnyama.
5. Bhaka imizuzu eli-15 okanye de kube iqanda liphekwe ngokupheleleyo. (Ngaba ungafriji ukuya kuthi ga kwiiyure ezingama-24 ngaphambi kokupheka, ukongeza iParmesan ngaphambi kokubhaka.)

I-Oats yoBusi obufudumeleyo

Izithako

• 1/4 indebe oats
• 1/2 indebe yepereyi eqoshiwe
• Iipunipoli ezi-2 ze-flaxseeds zomhlaba
• Dash ijinja yomhlaba
• 2 iisupuni zobusi

Imikhombandlela

1. Yizisa i-1/2 ukuya kwi-3/4 indebe yamanzi ekubiliseni; yongeza i-oats kunye nepere.
2. Nciphisa ubushushu kwaye upheke i-oats ngokwemiyalelo yephakheji. Phezulu nge-flaxseeds yomhlaba, i-ginger yomhlaba, kunye nobusi. (Okanye zama enye yeendlela zethu zokupheka ze-oatmeal zokunciphisa umzimba.)

I-Veggie Patty kunye ne-Apple-Chicken Sausage

Izithako

• 1 iapile yenkukhu isoseji
• Ikomityi ye-1/4 ibhatata emhlophe
• Ikomityi ye-1/4 ibhatata ebomvu ebomvu, grated
• 1/4 indebe ye-zucchini, igayiwe
• 1 iqanda elimhlophe
• 1 icephe lomgubo
• Ityuwa, ukunambitha
• Cayenne, ukungcamla
• Nutmeg, ukungcamla
• 1 itispuni yeoyile ye-canola

Imikhombandlela

1. Pheka isoseji yenkukhu yeapile-yenkukhu ngokwemikhombandlela yephakheji.
2. Hlanganisa iitapile, i-red Bliss potato, kunye ne-zucchini kunye kunye nokubhabha ngetawuli yephepha ukufunxa ukufuma.
3. Yongeza iqanda eli-1 elimhlophe kunye ne-1 tablespoon umgubo; ixesha lokungcamla ngetyuwa, icayenne, kunye nenutmeg.
4. Yenza ifomathi kwaye upheke nge-1 ithisipuni yeoyile ye-canola ngaphezulu kobushushu obuphakathi kude kube mnyama kwicala ngalinye. Ncedisa nge-1/2 pink grapefruit. (Ibhonasi: Isidlo sakusasa esona sihle sokutya ngaphambi kwalo lonke uhlobo loqeqesho)

"Lahla iipounds ezili-10 ngenyanga" iSicwangciso sokuTyelwa: 400-Calorie Imibono yeSidlo sasemini

Ukulwa nesifo se-#saddesklunch kunye ne-fuel up emini ngemini yenye yeendlela zokupheka ezinemibala, nezinencasa. (Idibeneyo: 5 Ukutya-Ukulungiselela iiHacks zoLungiso lweeNgxowa eziMdaka zeBrown)

Isaladi yeNoodle yeShrimp enesiqholo

Izithako

• I-1/3 yekomityi yeselophane noodles okanye ingelosi iinwele zepasta
• 1/4 ikomityi ebomvu bell pepper, julienned
• 1/4 ikomityi yomnqathe, i-julienned
• I-1/4 yekomityi yeshukela i-peas peas
• Ii-ounces ezi-3, zixutywe
• 1 ithispoon ibhotolo yamandongomane
• Iipunipoli ezi-2 irayisi yeviniga
• 1 ithisipuni iswekile emdaka
• Ijusi ye-1/2 yekalika
• 1 ithisipuni yeesame yeoli
• Dash obomvu obomvu
• Dash ityuwa yolwandle
• 1/4 indebe ihluma
• 1 tbsp.i-scallion ecoliweyo
• 1 icephe le-cilantro eqoshiwe

Imikhombandlela

1. Pheka i-noodle yeselophane okanye ipasta yeenwele zengelosi. Xa kushiyeke ixesha lokupheka elinemizuzu eli-1, yongeza i-red bell pepper, isanqante, kunye nee-ertys peas peas. Susa ii-noodle kunye nemifuno embizeni; beka i-pasta ecaleni kwaye uhlambulule imifuno ngamanzi abandayo.
2. Yongeza i-shrimp embizeni; thintela imizuzu emi-3, coca amanzi.
3. Xuba ibhotolo yamandongomane, iviniga yerayisi, iswekile emdaka, ijusi yekalika, ioyile yesesame, iiflakes zepepile ebomvu, kunye netyuwa yolwandle. Phosa i-noodle, imifuno, kunye ne-shrimp ngamahlumela, iscallion kunye necilantro. Gquba ngengubo.

I-Veggie Burger Rice kunye neembotyi

Izithako

• 1 veggie burger (Nazi izinto ezikhethiweyo zemveliso.)
• 1 icephe egayiweyo itswele
• 1/2 ithisipuni ikumin
• I-1/4 ithisipuni ye-chili powder
• 1/4 itispuni yetyuwa
• Isitokhwe senkukhu esisezantsi-sodium
• 1/4 indebe irayisi emdaka
• Ikomityi ye-1/4 indebe yeembotyi ezimnyama ezinamathanga, zihlanjwe kwaye zitsaliwe
• Ikomityi ye-1/4 yanyibilikisa ingqolowa engumkhenkce
• 1 icephe ye-diced avocado
• Iipuniwe ezi-3 zeesalsa

Imikhombandlela

1. Cook veggie burger ngokwemiyalelo yephakheji; Sika ube ngamaqhekeza amakhulu kwaye ubeke ecaleni.
2. Yongeza itswele, ikumin, umgubo wesilili, kunye netyuwa kwisitokhwe senkukhu esine-sodium encinci kwaye uyisebenzise endaweni yamanzi ukupheka irayisi emdaka ngokwemiyalelo yephakheji.
3. Xuba irayisi ephekiweyo kunye neembotyi ezimnyama kunye nombona oqandisiweyo. Phezulu nge-veggie burger enqunqiweyo, i-avokhado edayiweyo, kunye ne-salsa.

I-Chunky Vegetable Salad kunye ne-Lemon-Cumin Vinaigrette

Izithako

• I-1/3 yekomityi ye-chickpeas enkonkxiweyo, ihlanjwe kwaye ixutywe
• 1/3 indebe yeembotyi zezintso ezinkonkxiweyo, zihlanjululwe kwaye zikhutshwe
• I-1/4 indebe ye-carrot ekhutshiwe
• I-1/4 indebe yejicama eqoshiwe
• 1/4 indebe ye-apile enqunqiweyo
• Ikomityi ye-1/4 ityunwe ipepile ebomvu
• Icephe eli-1 le-celery elisikiweyo
• I-1/4 indebe ikhukhamba ecoliweyo
• 1 icephe lethanga lembewu
• Ijusi ye-1/2 lemon
• Iitipuni ezi-2 zeoli yeoli
• 1 icephe elibomvu iviniga
• 1 itispuni yomhlaba ikumin
• Pinch iswekile
• Cwina ityuwa
• I-1/2 indebe iphayinaphu, uthathe iziqwenga zokuluma

Imikhombandlela

1. Xuba i-chickert, iimbotyi zezintso, umnqathe, ijicama, i-apile, intsimbi ebomvu, i-celery, i-cucumber kunye nembewu yethanga.
2. Hlanganisa kunye nejusi yelamuni, ioyile yomnquma, iviniga ebomvu, ikumin, iswekile kunye netyuwa; gxobhoza ngaphezulu kwesaladi. Khonza ngepayinapile.

Waldorf Salad Wrap

Izithako

• I-1/2 i-apile ebomvu ebomvu, uthathe iziqwenga ezilumkileyo
• 1 iseleri stalk, etyunjiweyo
• 1 icephe leerins
• 5 i-walnuts, inqunyulwe
• I-1/4 yekomityi ekhethiweyo
• I-1 ounce yenkukhu yenkukhu, iphekwe
• 1 icephe le-poppy imbewu yokugqoka
• I-1 8-intshi ye-whole-grain wrap

Imikhombandlela

1. Hlanganisa ndawonye iapile, isilimo esidliwayo esinamagatsha anamanzi, iirasentyisi, i-walnuts, i-karoti; inkukhu, kunye nepoppy yokunxiba imbewu. Faka icephe kwi-8-intshi ye-whole-grain wrap kwaye usonge.

Ukutshaya iSandwich yaseTurkey kunye neChipotle Mayo

Izithako

• Ikomityi ye-1/4 yemayonnaise
• 1 icephe yelilantro
• 1 tbsp.i-scallion ecoliweyo
• 1 icephe chipotle chilies kwiadobo
• 1 tbsp.ijusi yelime
• 1/2 isipuni chipotle mayo
• Izilayi ezi-2 zesonka esipheleleyo
• Ii-ounces ezi-3 zatshaya i-turkey
• 1 isilayi se-cheddar samasi
• Iisilayi ezi-4 ikhukhamba
• 1 indebe ye-lettuce yamaRoma

Imikhombandlela

1. Hlanganisa kunye ne-mayonnaise kunye ne-cilantro, i-scallion, i-chipotle chilies kwi-adobo, kunye nejusi yekalika.
2. Sasaza i-chipotle mayo ngesonka. Top 1 isilayi kunye turkey, cheddar samasi, cucumber, kunye lettuce romaine. Phezulu ngesilayi sesonka esisele. (Okanye udibanise ibhanana nenye yeesandwich ezili-10 eziphilileyo phantsi kweekhalori ezingama-300.)

"Ukuphulukana neeponti ezili-10 ngenyanga" Isicwangciso sokutya: Iingcamango zokuthatha isidlo sasemini esiseMpilweni

Uxakeke kakhulu xa ulungiselela ukutya ngexesha lokuphulukana neekhilogram ezili-10 kumngeni wesicwangciso sokutya senyanga? Thatha ezi zidlo zevenkile yokutyela ukhetho olukhawulezayo olungazukulahla iimacros zakho.

• I-Starbucks Tomato kunye ne-Mozzarella Sandwich (iikhalori ezingama-350)
• I-Quiznos Chipotle Turkey Sammie (iikhalori ezingama-400)
• I-Chick-fil-I-sandwich yenkukhu echongiweyo kunye nekomityi enkulu yeziqhamo (iikhalori ezingama-400)
• P.F. Umthendeleko kaBuddha oQisiweyo kaChang (380 calories)

"Ukuphulukana neeponti ezili-10 ngenyanga" Isicwangciso sokutya: I-500-Calorie Dinner Ideas

Khetha enye yezi zidlo ze-DIY ukugqiba usuku lwakho ngokuchanekileyo.

Inkukhu Marsala

Izithako

• 2 iipuniwe zomgubo
• 1/4 itispuni yetyuwa
• 1/4 ithisipuni ipepile emnyama
• I-4-ounce yenkukhu yenkukhu
• 1 itispuni yeoyile ye-canola
• 1 ikonofile, igalelwe
• Icephe eli-1 le-anyanisi eligayiweyo
• 1 ikomityi ye-mushroom amakhowa
• I-1/3 indebe ye-marsala yewayini
• 1 icephe elinesiqingatha nesiqingatha
• 4 iitapile ezintsha ezigcadiweyo
• 1 indebe etshisiweyo yeembotyi eziluhlaza
• 1 ithisipuni ibhotolo

Imikhombandlela

1. Xuba umgubo ngetyuwa nepepile emnyama. Butterfly chicken breast kunye dredge omabini amacala kumxube umgubo.
2. Fudumeza ioli ye-canola kwi-skillet enkulu phezu kobushushu obuphakathi; susa i-clove yegalikhi kunye netswele 1 umzuzu.
3. Yongeza amakhowe kwaye upheke imizuzu emi-5. Push ama-mushroom kwicala lepani kwaye ungeze inkukhu; Khangela imizuzu emi-2 ukuya kwemi-3 icala uze udibanise i-marsala yewayini.
4. Nciphisa ubushushu kwaye iwayini mayinciphise ngesiqingatha; isiqingatha nesiqingatha kwaye unciphise ngesiqingatha. Ncedisa ngeetapile ezintsha ezigcadiweyo kunye neembotyi eziluhlaza ezixutywe nebhotolo kunye netyuwa kunye nepepile emnyama ukunambitha. (Idibeneyo: Ukutya oku-15-Minute Ukuguqula izidlo zeSolo kwiNyango)

I-Steak yolwandle kunye ne-Saute ye-Eggplant

Izithako

• 2 ithisipuni yeoli yeoli
• 1 ikonofile egalelwe
• 1/4 indebe yewayini ebomvu
• Ityuwa kunye nepepper emnyama, ukunambitha
• I-1 4-ounce ye-skirt steak
• Isitshalo seqanda esi-1 esiphakathi, esixutywe kunye neetyhubhu
• 1/3 indebe ye-anyanisi egayiweyo
• I-1/2 yekomityi yekomityi etyutywe
• 1 icephe feta
• 1 icephe leminti
• 1 isipuni separsley

Imikhombandlela

1. Preheat oven ukuya kwi 350°F.
2. Hlanganisa i-1 ithisipuni yeoli yeoli, igalikhi, iwayini ebomvu, kunye netyuwa kunye nepilisi emnyama ukuze uzonambitha.
3. Thela umxube kwi-steak; hamba imizuzu engama-20.
4. Nciphisa isitshalo seqanda nge-1 itispuni yetyuwa, beka kwiphepha le-colander elineetawuli kwaye uhlale.
5. I-steak yokupheka kwi-skillet eshushu ene-2 ​​imizuzu kwicala ngalinye. Bhaka imizuzu eyi-10.
6. Cinezela itawuli yephepha phezu kwe-eggplant. Gcoba kwi-1 ithispoon yeoli yeoli kude kube yigolide; yongeza i-anyanisi kwaye upheke imizuzu emi-2. Yongeza utamatisi oqoshiwe kwaye upheke imizuzu emi-2; ityuwa kunye nepepile emnyama. Susa kubushushu; yongeza i-feta, i-mint kunye ne-parsley.

I-Pasta eneRicotta-Stuffed Mustard Greens

Izithako

• Amaqabunga amane aluhlaza (okanye i-Swiss chard)
• I-1/2 indebe ye-nonfat ricotta
• 1/4 indebe yombona
• Ikomityi ye-1/4 idityaniswe ngentsimbi ebomvu ipepile
• Ipepile emnyama ukunambitha
• 3/4 indebe ye-marinara sauce
• 1 indebe ephekiweyo ipasta yengqolowa

Imikhombandlela

1. Ukushisa i-oven ukuya kwii-350 degrees.
2. I-Cook mustard green (okanye i-Swiss chard) ishiya amanzi abilayo anetyiwa ngomzuzu omnye kude kubune kwaye kuthambe; susa isiqu esingqindilili emazantsi egqabi ngalinye.
3. Hlanganisa i-ricotta kunye nombona kunye nebomvu yentsimbi; ixesha lokungcamla ngepepile emnyama.
4. Ukwahlula ukuzaliswa kwe-ricotta phakathi kwamagqabi aluhlaza wemostade kwaye ugoqe ngamnye, udibanise amacala ukuze ukuzaliswa kungabikho. Beka amagqabi agcwele kwisitya esincinci sokubhaka kunye nephezulu nge-sauce ye-marinara.
5. Bhaka imizuzu engama-20. Ncedisa ngaphezulu kwepasta yengqolowa. (P.S. Ezi dinner zeveggie-forward yeyona nto ikude kwisaladi ebland.)

IiTacos zeNtlanzi kunye ne-Chipotle-Lime Sauce

Izithako

• Ifillet ye-tilapia ye-6-ounce
• Khama ijusi yekalika
• Cofa icayenne
• Cwina ityuwa
• 1/2 indebe nonfat yoghurt yesiGrike
• Iipunipoli ezi-2 ze-mayonnaise
• ijusi ye-1 lime
• 1 ithisipuni lime zest
• 1 ukuya kwi-2 yeetispuni zetyuwa yeTabasco Chipotle Pepper
• dash ityuwa
• Iitortilla zombona ezi-2 6-intshi
• 4 iicephe ezinyibilikisiweyo zombona okhenkcezileyo
• Iipuniwe ezi-4 zeembotyi ezimnyama ezinamathanga, zihlanjwe kwaye zitsaliwe
• Ikhaphetshu eyi-1 ikomityi
• Ikomityhi ye-1/2 ityhidiweyo
• Iipuni ezi-4 ze-chipotle-lime sauce

Imikhombandlela

1. Ukuphelisa i-oven ukuya kuma-375 ° F.
2. Driliza i-tilapia enye ngejusi yekalika kunye nexesha lecayenne netyuwa. Bhaka imizuzu engama-20.
3. Ukwenza isosi: Hlanganisa i-yoghurt yamaGrike, imayonnaise, ijusi ye-1 lime, i-lime zest, i-Tabasco Chipotle Pepper Sauce, kunye nedash yetyuwa.
4. I-tortillas ze-toast kwi-oven ye-toaster kwaye phezulu nganye nge-ounces ezi-3 ze-tilapia; Iipunipo ezi-2 zanyibilikisa ingqolowa engumkhenkce; Iipunipoyi ezi-2 zeembotyi ezimnyama ezinqiniweyo, zihlanjwe kwaye zitsaliwe; 1/2 indebe yeklabishi ekhutshiweyo; Ikomityi ye-1/4 ityhidiwe; kunye neepunipoyi ezi-2 ze-chipotle-lime sauce.

Isaladi yeCobb yaseCalifornia

Izithako

• 1/4 indebe yeoli yeoli
• 1 itispuni lwemostade
• 1/3 indebe yewayini ebomvu yeviniga
• 1 ithisipuni iswekile
• 1 itispuni yetyuwa
• I-1/2 ithisipuni ipepper emnyama
• Iikomityi ezi-2 zeklabishi nekherothi
• Ii-ounces ezi-4 eziphekwe isifuba senkukhu
• 2 amacephe e-avocado egayiweyo
• I-tablespoon ye-1 i-crumbled blue cheese
• Isilayi esi-1 esiphekiweyo se-applewood, esidumbileyo
• 1/4 indebe egayiweyo yeetumato
• Ii-crackers ezi-4 ezipheleleyo

Imikhombandlela

1. Hlanganisa kunye neoli yeoli, i-mustard e-1, iviniga ebomvu yewayini, iswekile, ityuwa, kunye nepepper emnyama.
2. Gcoba i-2 tablespoons yokugqoka kunye nekhaphetshu kunye ne-karoti slaw. Phezulu ngenkukhu, iavokhado, itshizi eblue, ibhekoni kunye neetumato. Khonza ngee-crackers ezipheleleyo. (Hlanganisa izinto ngokuphosa imifuno, iiprotheyini kunye noshizi ngenye yezi zinto zintathu zokupheka zokupheka.)

"Ukuphulukana neeponti ezili-10 ngenyanga" Isicwangciso sokutya: Iingcamango zokuthatha isidlo sangokuhlwa esisempilweni

Xa uphumile edolophini okanye utyela ngaphandle nosapho okanye nabahlobo, gcina ezi zikhetho zesidlo sangokuhlwa esisempilweni engqondweni. (Idibeneyo: Indlela yokutya ngaphandle kwaye ulahlekelwe isisindo)

• I-Panera Isonka se-Asian Sesame Isaladi kunye nenkukhu kunye nesitya seSobho seVegetable eyi-10 (iikhalori ezingama-510)
• I-KFC Ibisi yenkukhu eyosiweyo, iitapile ezicujiweyo kunye nerisk, iimbotyi eziluhlaza, kunye nombona omkhulu kwisikhwebu (490 calories)
• Inkukhu yeChili yeMango-Chile engenatyala (490 calories)
• Igadi yeShrimp Scampi Dinner (510 calories)

"Ukuphulukana neeponti ezili-10 ngenyanga" Isicwangciso sokutya: Amashwamshwam asempilweni

I-snack nganye yokulangazelela ukulahleka ilahle iiponti ezili-10 kwinyanga nganye isicwangciso sokutya esinee-calories ezingama-150; yitya kabini ngemini.

• 1 indebe yeapile kunye ne-2 graham cracker halves
• I-Smoothie, eyenziwe nge-2/3 indebe ye-yogurt ye-Greek exutywe ne-3/4 yekomityi yamaqunube afriziwe kunye ne-1/3 yekomityi yobisi.
• 1 imango encinci, inqunyulwe kwaye ifefe nge-cayenne kunye nejusi ye-lime ukunambitha, kunye ne-gingersnaps ezi-2
• 2 amacephe e-guacamole (zama ezi hacks ukunyusa idiphu yakho!) kunye ne-8 yengqolowa epheleleyo yepita chips
• 3/4 ounce cheddar samasi kunye apile encinane
• I-1/2 indebe ephekiweyo edamame nge-1 ithisipuni yeoli yeoli kunye nokufafaza ityuwa yolwandle
• I-1 ye-pretzels yengqolowa epheleleyo kunye ne-2 tablespoons ye-tzatziki

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