Karancin karancin calorie da zasu bar ku cike da wadata don dogon lokaci

Abinci mara kyau ba ya canzawa kawai a cikin kirga adadin kuzari da aka cinye. Matsayi mafi mahimmanci shi ne ta hanyar zabi mai kyau na samfurori - kuma muhimmancin da ke nan shine akan waɗanda suke dauke da yawancin abubuwan gina jiki da ake bukata. Yana da kyau a san cewa abincin da ka yanke shawarar cin abinci a tsakiyar rana zai wadata jikinka da kayan da ke da amfani, amma ba zai samar da shi da yawan adadin kuzari da za ku ci ba don cike da abinci. Don haka idan lokaci na gaba za ku ji yunwa, amma ba za ku iya (ko ba ku so) a wannan lokacin da cikakken abincin rana ko abincin dare - yafi amfani da waɗannan abubuwancin da ba su da caloric ba, amma suna da wadataccen kayan abinci . Jikinku zai gode muku.

Alkama yogurt

Mix rabin kopin ƙananan yogurt da kwata na kopin puree daga kabewa. Sweeten tare da stevia, vanilla cire da kirfa. Gwaran abu ne mai kyau don ƙara yawan fiber ba tare da ƙara yawan kitsen ba.

Apple miya

Yanki karamin apple guda daya kuma ƙara zuwa gare shi rabin hag na unsweetened apple miya. Za ku sami ingantattun fasalin apple abincin, wadda za ku iya kwarara tare da jin dadi. Don yin ƙanshi ma fi ban sha'awa, ƙara kirfa.

Cottage cuku da guna

Mix mai-kyauta gida cuku da yankakken guna. Rabin rabi na guna zai samar muku da kullum na bitamin A da C, wanda zai taimaka maka cimma burin mai tsabta da tsabta.

Gura fata tare da abin yabo

Ɗauki abincin yabo da kuma sanya masa squirrels na qwai qasa guda biyu, sa'an nan kuma yayyafa da barkono.

Red barkono tare da cuku

Yanke daya ja barkono da kuma ji dadin shi tare da tablespoons biyu na goat cuku. Gumun Goat yana da matukar dadi da kuma ƙanshi mai ban sha'awa, duk da haka yana dauke da kashi ɗaya na uku na adadin kuzari da kashi uku na kitsen idan aka kwatanta da cakuda mai naman madara.

Hikama da zuma-mustard miya

Hika - menene? Hikama shine tsire-tsire mai tushe, ɗaya daga cikin asusun ajiyar fiber shida. Kwafa kuma yanke shi - ku ci tare da miya da ke kunshe da yoghurt na Greek, mustard da zuma.

Karas da hummus

Ɗauki karamin karami guda goma da teaspoons biyu na hummus. Zaka iya ƙara kadan ganye, misali dill ko faski, zuwa kyau da dandano.

Kokwamba tare da cuku

Yanke kokwamba a cikin tube. Mix soyayyen zaki da barkono, ƙananan kalori cuku da barkono barkatarda barkatai. Yada kwakwalwar cakuda a kan tube na cucumbers. Kayan kwari suna kusan ruwa ne, wanda ya sa su zama abincin abincin.

Broccoli tare da tzatzi miya

Yi sauya na Tzatzik, hadawa Girkawa yogurt, ruwan 'ya'yan itace da lemun tsami da yankakken yankakken. Broccoli ba buƙatar a dafa shi ba - tsoma su a cikin miya kuma ku ci sabo.

Ƙananan masara tare da soya miya

Ɗauki kashi ashirin na kananan ƙwayoyi da kuma yada su a cikin miya. Ƙananan masara ne mai arziki a cikin folic acid, bitamin B, wanda ke taimakawa wajen samar da sabon kwayoyin kuma ya kare su.

Sandwich tare da turkey

Ɗauki abincin yabo, yada shi da mustard kuma sanya guda biyu na turkey akan shi.

Apples tare da cuku

Ɗauki ƙananan cuku da kuma hada su da halves apples. Zaɓi cuku wanda zai ƙunshi ƙananan mai yiwuwa kuma yawancin gina jiki kamar yadda zai yiwu.

14 almonds

Don almonds basu buƙatar kowane addittu don samun kyawun abincin. Wannan shi ne mafi yawan kwayoyin kwayoyi, wato, suna da mafi yawan ƙwayoyin abinci da calori.

Gurasa da man shanu na almond

Syear da gurasa da man almond - ba kamar yadda shahararren man shanu ba ne, amma ya ƙunshi fiber, ƙarfe da bitamin E.

22 pistachios

Pistachios suna da abun ciki mafi girma na gina jiki kuma mafi yawan abincin mai ciki idan aka kwatanta da sauran kwayoyi. Gwada zaɓin kwayoyi marasa alamar. Nazarin ya nuna cewa mutane suna karbar kashi 41 cikin dari na adadin kuzari daga pistachios idan basu bukatar tsaftace su.

Cheese popcorn

Ciyar da Parmesan tare da gwangwani na barkono cayenne tare da gwanon da aka yi da shi. Parmesan, ba shakka, yana ƙunshe da yawan gishiri, amma idan ka ɗauki kadan, zaka sami kashi uku kawai na kyauta na yau da kullum, kuma kawai calories 22 kawai. Amma jaririnka zai kasance da dandano mai ban sha'awa.

Sweet popcorn

Mix sabon dafafa popcorn tare da kirfa da stevia. Shake duk abin da ke cikin takarda ko akwati. Ba son stevia ba? Zaka iya maye gurbin shi tare da wani mai dadi - zuma, mai tsanani da ruwa a cikin tanda injin lantarki a haɗe daya zuwa ɗaya.

Gurasa da avocado

Yada kwata na avocado a kan gurasa, an yi watsi da daidaito na dankali. Yayyafa da barkono barkatai. Avocados mafita ce mai mahimmanci mai yaduwar tsohuwar ƙwayoyin cuta wanda zai taimaka wajen inganta yawan ƙwayar cholesterol na jini kuma ya rage hadarin cututtukan zuciya.

Sunadarai na ƙwayoyin qwai masu qafafi da mustard

Kufa qwai don tsawon minti 12-15, to, ku kwantar da kwasfa, ku yanke a cikin rabin. Cire yolks tare da cokali, yayyafa da barkono kuma tsoma cikin mustard. Dogayen mustard ya sami launi daga kayan yaji wanda ake kira turmeric, wanda yana da alamar kariya masu kumburi. Kuma dan kadan: Idan ka ƙara teaspoon na soda zuwa ruwa, zai zama sauƙin ka don tsaftace qwai da aka shirya.

Salatin da kankana

Zuba da sabo da alayyafo tare da balsamic vinegar kuma ƙara yankakken kankana. Kayan shafawa mai arziki ne a bitamin K, wanda ke taimakawa wajen inganta yaduwar jini, da kuma bitamin A, wanda ke da kyau ga idanunku.

Dankali na Mexico

Kuna iya dafa dankali a cikin tanda, amma idan ba ku da lokaci, yi a cikin injin na lantarki. Sauka dankali sau da yawa tare da cokali mai yatsa a cikin microwave a iyakar iko tsawon minti biyar, ko kuma sai tuber ya zama taushi. Yanke dankali a rabi kuma man shafawa da halves tare da Girkanci na Girka.

Salatin tare da farin wake

Mix da farin wake da sliced kore albasa, ƙara lemun tsami ruwan 'ya'yan itace da yankakken tumatir. Furo fata shine tushen tushen fiber, furotin da baƙin ƙarfe.

Shrimp tare da barkono da lemun tsami

Dip goma manyan shrimps cikin ruwan 'ya'yan itace lemun tsami, yayyafa da barkono barkono. A cikin wannan abincin abun da ke cikin sauki zaka sami kimanin nau'in gina jiki guda goma. Bugu da ƙari, shrimp yana dauke da antioxidant astaxanthin, wanda aka sani ga dukiyar anti-inflammatory.

Gasa apple

Za a iya zub da apples a caramel, an shafe su tare da wasu kayan ado mai dadi. Amma idan kana so karamar karancin karamar karan - kada ka ƙara kome, kawai kaza apple, kafa shi da kirfa.

'Ya'yan inabi' ya'yan inabi

'Ya'yan inabi su ne abincin kirki mai kyau da kuma daskararre, amma idan ka zabi zaɓi na biyu,' ya'yan inabi zasu wuce.

Strawberries tare da cuku

Sanya goma strawberry berries tare da tablespoon na goat cuku.

Kiwi tare da kwakwa

Yanke daya kiwi yanka, yayyafa da unsweetened kwakwa shavings.

Turancin Muffin da man shanu

Yi da muffin na wholemeal gari, man fetur shi da kabewa ko apple man fetur.

Protein cocktail

Mix kuma girgiza furotin foda tare da gilashin madarar almond wanda ba a nuna shi ba.

Ƙirƙarar cream mai caji

A lokacin rani, kuna son ice cream, amma yawancin nau'un suna da babban abun ciki na adadin kuzari da ƙwayoyi. Sabili da haka, ya kamata a koyaushe ku sami kirim mai tsada-calorie.

Dark cakulan

Nan da nan yana yiwuwa a gaya - wannan abincin ba yana buƙatar kowane ɗakuna ba! Kuna iya sau da yawa ku ci nama guda uku na duhu cakulan.