Nthawi ikuyamba masana ndipo m'mimba mwanu mwayamba kale kung'ung'udza. Koma pali zosankha zabwinoko kuposa saladi yanu yanthawi zonse yachisoni kapena zotsalira zachi China usiku watha. Nawa: maphikidwe asanu ndi awiri a nkhomaliro amphamvu omwe angakupatseni mafuta kuti mukhale akuthwa, osangalala komanso okhutitsidwa ndi moyo.
1. Pita yonse ya tirigu + sliced turkey bere + apple + mbuzi tchizi
Yambani ndi pita, yomwe ili ndi ma calories ochepa komanso mafuta koma imakhala ndi fiber. Lembani nyama yowotcha m'malo mwa zinthu za deli-counter kuti mupewe sodium yosafunika.
2. Kale + quinoa + feta cheese + avocado
Zodzaza ndi mapuloteni, fiber ndi mafuta athanzi, zosakaniza zinayizi zimakhala ndi chinsinsi cha saladi yodzaza ndi yokhutiritsa.
3. Kukulunga tirigu wonse + sipinachi + tsabola wofiira + hummus
Tikhoza kutsika ndi zakudya za Mediterranean. Hummus - yodzaza ndi mafuta osakhazikika, mapuloteni ndi fiber - ndiye sangweji yabwino kwambiri yodzaza masangweji. Onjezani masamba akuda, obiriwira ngati sipinachi ndi masamba owunthwitsa ngati tsabola kuti muwonjezere mavitamini ndi mchere.
ZOTHANDIZA: Chakudya Cham'mawa Champhamvu 5 Kuti Muyambe Tsiku Lanu Molondola
4. Mbatata + chifuwa cha nkhuku + mapeyala
Pali chifukwa chomwe mbatata imaonedwa kuti ndi imodzi mwamasamba athanzi kwambiri - amakhala opanda mafuta pomwe akadali ndi potaziyamu, calcium ndi mavitamini A ndi C. Chicken, panthawiyi, ndi njira yabwino yodzaza mapuloteni. popanda kudya mafuta odzaza. Dulani mapeyala (mafuta athanzi, anthu) ndikuponya zonse pa saladi kapena pambewu kuti mupange mbale yowoneka bwino.
5. Zosakaniza zobiriwira + Nsomba za tuna + nyemba za cannellini + mafuta owonjezera a azitona
Kodi mumadziwa kuti nsomba ya tuna yam'chitini imakhala ndi ma calories 100 okha? Idyani pa saladi kapena sangweji ndi nyemba zoyera (zodzaza ndi fiber, iron ndi magnesium) ndi madzi a E.V.O.O. Yum.
6. Nyemba + nandolo + kolifulawa + ufa wa curry
Chakudya chamasana chamasamba chachikuluchi (chikwapulani mu wok ndikuchiponya mu chidebe cha Tupperware) chimadzaza ndi matani a zakudya zabwino. Nyemba ndi nandolo zimakhala ndi fiber ndi mapuloteni, pamene masamba a cruciferous monga kolifulawa ali ndi vitamini C ndi potaziyamu wambiri.
7. Pasitala yonse ya tirigu + broccoli + mtedza wa paini + Parmesan
Palibe cholakwika ndi pasitala pa nkhomaliro, bola ngati mukudya moyenera. Bweretsani kapu ya Zakudyazi zatirigu zokhala ndi calorie yochepa, broccoli wokhala ndi ulusi wambiri ndipo kongoletsani ndi mtedza wa paini, womwe uli ndi mafuta ambiri a monounsaturated, antioxidants ndi iron.
