Best Reader Kudya kwemangwanani

Zvemukati

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Patakakukumbira kuti utumire mune zvaunofarira zvine hutano zvekudya zvemangwanani, takakanganiswa nemazana emazano anonaka. Sezviri pachena, Vaverengi veShape havasi pakati pe25 muzana yevaAmerica vanosvetuka kudya kwemangwanani! Chinhu chakanaka futi. Tsvagiridzo yakaitwa neYunivhesiti yeColorado uye National Weight Control Registry pamusoro pemararamiro evanhu vangangoita zviuru zvitatu vakarasikirwa nemapaundi makumi matatu kana anopfuura (uye vakaichengeta kwegore kana kupfuura) inoratidza kuti kudya kwekudya kwemangwanani nguva dzose ndeimwe yezvinwiwa. zviratidzo zvakanakisisa zvekubudirira kwekurema-kurasikirwa. Saka mukuremekedza zuva redu rekucherechedza makumi maviri nemaviri, tasarudza makumi maviri neshanu echikafu chakareruka, chinovaka muviri uye chakafemerwa chinotumirwa nevaverengi veIchokwadi -MUFANANIDZO muzvikamu zvinomwe.

Simuka-uye-Shine Zviyo

1. Yese-Zviyo Waffles Ine Yogati uye Strawberries: Toast 2 yekutengesa yakazara-zviyo waffles. Pamusoro ne 1/2 mukombe lowfat vanilla yoghurt uye 1/2 mukombe yakatemwa mahabhurosi. Chikafu Nutrition: 373 macalorie, 11 g mafuta.

"Kana ndiri kunzwa kupera simba, ndinodiridza sirapu yakachena yemepu pamusoro kuti ndiwane zvinonaka."

- Daphne Shafer, Guta reMorehead, NC

2. Tomato uye Cheese English Muffin: Pamusoro pezviyo zveChirungu muffin ne2 ounces lowfat Cheddar cheese uye 2 zvimedu zvematomatisi. Bvisa kusvikira cheese yanyunguduka. Chikafu Nutrition: 242 macalorie, 5 g mafuta.

"Inokurumidza uye ine gorosi, dairy nemiriwo."

-Susan Ackermann, Ellendale, ND

3. Peanut Butter Nyunguduka: Paradzira zvidimbu zviviri zvechingwa chegorosi rakazara uye mapuni 2 akaderedzwa-mafuta enzungu. Nutrition Score: 320 macalori, 14 g mafuta.

"Gooey yakanyungudutswa peanut butter inotora nguva yekudya, saka kudya kwemangwanani kunotora nguva refu."

-- Pauline Wagnor, Fairlawn, Ohio

Nyanzvi yedu yekudya zvinovaka muviri inoti "Zvese-zviyo zvigadzirwa zvechingwa zvine fiber yakawanda kupfuura chingwa chisina kuchena," anodaro Jackie Nugent, R.D., New York City-based chikafu uye chipangamazano wekubika. "Dhijitari fiber inowedzera kutsenga kugutsikana, nepo ichipa isina macalorie!"

Incredible Mazai

4.Beki raBecky neRed Pepper Sandwich: Gadzira mazai maviri ane 1 teaspoon tsvuku mhiripiri pagriddle yakafukidzwa nefuta-yakavhenganiswa isingamiri yekubika siki. Shumira pane yakazara-zviyo English muffin. Chikafu Nutrition: 245 macalorie, 15 g mafuta.

"Ichi chikafu chamangwanani chinokurumidza chinopa mapuroteni anopa simba."

-- Becky Thackston, Hiram, Ga.

5. Guiltless Bacon uye Mazai: Mu skillet yakafukidzwa neisingamiri yekubika kupopera, kukwikwidza 4 mazai machena ane 2 ounces grated lowfat Cheddar chizi uye 1 strip turkey bhekoni. Nutrition Score: 196 macalorie, 6 g mafuta.

"Ichi chikafu chamangwanani chinogutsa chinondisimbisa zuva rese."

-- Kelly Sullivan, Yonkers, N.Y.

6. Zai neVeggie Sausage Kuputira: Shamba 2 egg whites uye fry 1 veggie sausage link mune zvakasiyana skillets akaputirwa nonstick kubika spray. Dhonza sausage pane tauro repepa uye slice pane yakazara-gorosi tortilla. Fukidza nemazai uye 1 kikapu yeketchup, uye mupeta. Nutrition Score: 219 macalorie, 3 g mafuta.

"Inonaka, yakaderera-calori uye inozadza zvikuru!"

-- Liza Zarako, Vineland, N.J.

Nyanzvi yedu yekudya zvinovaka muviri inoti "Mazai machena uye turkey bacon kana sagie sausage ndiwo manyuko eprotein akaonda ayo anonamira newe," anodaro nyanzvi yezvokudya Evelyn Tribole, M.S., R.D, munyori we Zvakawanda Hutano Homestyle Kubika (Rodale, 2000). "Kuti uzvienzanise zvishoma, wedzera chimedu kana maviri ezviyo-chese toast uye nemichero mitsva."

Zvakanakisisa Kudya kwemangwanani

7. Kashi, Muchero uye Soy Mukaka: Sanganisa 3/4 mukombe Kashi cereal, 1/2 mukombe wakachekwa sitirobheri uye 1 mukombe soya mukaka. Nutrition Score: 194 macalori, 6 g mafuta.

"Pandinomhanyiswa, ndinoisa zviyo mumuguri wakakura une michero nemukaka we soy, ndokudya ndichigadzirira vana vangu."

- Kathleen Allen, Evergreen, Colo.

8. Texas Peanut Butter Crisp: Microwave 1 punipuni yemafuta akaderedzwa ane mafuta enzungu kwemasekondi makumi matatu. Kanda pamusoro pekapu yeFiber 1 cereal yakaiswa bhanana 1 repakati nepakati. Nutrition Score: 309 macalorie, 8 g mafuta.

"Chisvusvuro ichi chakaita semupunga weRice Krispies nenzungu!"

-- Paula Felps, Lewisville, Texas

9. Classic Cereal Combo: 1/2 mukombe bran cereal ne 1/2 mukombe shredded frosted mini-gorosi cereal uye 1 mukombe skim mukaka. Chikafu Nutrition: 251 macalorie, 2 g mafuta.

"Nezvakasiyana uye kuravira, ndinosanganisa zviyo zviviri zvakasiyana mundiro yangu mangwanani ega ega. Makombi angu andinofarira anosanganisira All-Bran neKellogg's Mini-Wheat, uye Raisin Bran neTotal."

-- Amy Rhodes, Owego, N.Y.

Nyanzvi yedu yekudya zvinovaka muviri inoti "Ini ndinokurudzira kubatanidza zviyo," anodaro Nugent. "Zvinokubvumira kuti unakidzwe nekuravira kwezviyo zvako zvaunofarira, izvo zvingave zvisina kunyanya kukwirisa mufayibha, ine zviyo zvinonyatso kurongedza mufiber asi pamwe isiri imwe yezvaunofarira. Uchawana zvakanakisa pane zvese zviri zviviri. cereal worlds - kuravira kukuru pamwe nefibre yakawanda. "

Microwaveable Zvishamiso

10. Hutano Kudya kwemangwanani Sandwich: Microwave nyama isina nyama hamburger patty. Dhavhara patty ne 1-ounce slice ye lowfat Cheddar chizi uye isa pane yeChirungu muffin. Chikafu Nutrition: 311 macalorie, 5 g mafuta.

"Ndinotora breakfast iyi kubasa pane fast food."

-- Sabine H. Lien, Winter Park, Fla.

Nyanzvi yedu yezvokudya inoti "Tsvaga patties ane 3 gramu emafuta kana zvishoma pa100 makori," anodaro Elizabeth Somer, M.A., RD, munyori we Kudya Kwekutanga (Henry Holt, 2002).

11. Sinamoni-Apple Bheka: Isa zvimedu zvakasvuurwa zveapuro yepakati 1 mundiro; kumusoro ne 1/2 mukombe bran cereal uye dash yesinamoni. Microwave yakakwira kwemaminetsi maviri. Nutrition Score: 167 macalorie, 2 g mafuta.

"Ichi chikafu chamangwanani chakaita seyakagwinya microwaved apple crisp."

-- Mirella Mosca, Maple, Ontario, Canada

12. Egg Whites neSipinachi: Microwave 3 egg whites uye 1/2 cup defrosted sipinachi yakaomeswa nechando kwemaminetsi maviri woisa pinch yeblack pepper. Chikafu Nutrition: 83 macalorie, 0 g mafuta.

"Kuwedzera hafu yeRed Bliss mbatatisi kunopa mazai machena uye sipinashi mamwe oomph!"

- Patricia Granata, Baltimore

Zviri nyore Zvinonaka Smoothies

13. Homemade "Ice Cream" Smoothie: Blend 1 mukombe muchero mutsva, 2 makapu skim mukaka, imwe 3-ounce pasuru pakarepo nonfat vanilla pudding musanganiswa uye 1 mukombe yakapwanyika ice kwemaminitsi 45. Inoita mana servings. Nutrition Chikamu (1 mukombe): 100 macalori, 1 g mafuta.

"Ndinowana zvimwe zvemichero yangu yemazuva ese uye zvemukaka zvinodiwa nesmoothie iyi."

- Mackenzie Taylor-McLaine, Dewey Gungwa, Fla.

14. Tofu Shake: Sanganisa 1 kapu yeorenji kana muto wepainapple ne31/2 ounces yakasimba kana silken tofu uye 1/2 kapu yemuchero kusvika yakatsetseka. Nutrition Chikamu (1 kapu): 342 macalorie, 4 g mafuta.

"Kuzunungusa uku kwakanaka mushure mekushanda kwangu kwemangwanani!"

- Lillian Breen, Natick, Misa.

15. Yogurt-Citrus Shake: Sanganisa 1 kapu nonfat vanilla yogati ne 1/2 kapu yemuchero, 1/2 kapu yeorenji muto, 1 teaspoon flax meal, 2 tablespoons yegorosi germ uye 1/2 kapu yeaizi mublender kusvika yakatsetseka. Nutrition Chikamu (1 mukombe): 372 macalorie, 3 g mafuta.

"Ndinoisa huchi kana huchida kutapira zvishoma. Zvakafanana nekudya mukaka pamangwanani."

- Margarita Jager, Stow, Ohio

Nyanzvi yedu yekudya zvinovaka muviri inoti "Zvibereko zvitsva zvakazara nezvirwere-kurwisa antioxidants, mavitamini uye faibha," anodaro Somer. "Uyezve, hutachiona hwegorosi hwakapfuma nemavitamini E uye B. Smoothies inzira yakakwana yekuwedzera zvese izvi zvepamusoro pazvikafu zvako."

Akanakira Svondo Anobata

(Mapepa anotora nguva yakati rebei asi akakosha kuedza)

16. Mbatatisi neZai Hashi: Sanganisa 2 yakachekwa girini hanyanisi uye 1 mutsetse weTurkey bacon mundiro uye microwave 1 miniti. Wedzera 1 diced mbatata uye microwave 3-5 maminetsi akawanda. Wedzera munyu, mhiripiri uye 1 zai rakarohwa. Microwave kumusoro kweimwe 1 1/2 maminetsi. Mwaya nechipunu 1 checheddar cheese yakachekwa. Shumira ne 1/2 kapu yezvikamu zveorenji. Nutrition Score: 400 macalorie, 10 g mafuta.

"Dzimwe nguva ndinoshandura izvi kuita chirairo chekukurumidza nekuwedzera zai nechidimbu chebhekoni."

- Lana Harrison, Los Angeles

17. Chili Cheese Omelet: Muchidiki skillet, sanganisa 1/2 mukombe zai chinotsiva, 1/4 mukombe isina mafuta chili uye 1 slice lowfat chizi. Bika kwemaminitsi mashanu. Shumira ne1 red tomato, yakatswa, kune rumwe rutivi. Nutrition Score: 182 macalorie, 5 g mafuta.

"Omelet iyi inonaka zvakanyanya kukora kupfuura zvazviri nechizi yakanyunguduka pamusoro."

- Christy Neria, La Verne, Calif.

18. Oat Bran Blueberry Pancakes: Sanganisa imwe 12-ounce pasuru yekutengesa oat-bran pancake sanganisa ne 1 mukombe yechando mabhurubheri uye 1/2 mukombe mvura. Isai batter mugadhi rakaputirwa nebutter-flavored nonstick cooking spray. Cook pancakes kune rumwe rutivi kusvikira mabhuru aonekwa, wozoisa flip. Shumira neuchi hwehuchi vhudzi chunks. Nutrition Score (2 mapancake uye 1/2 mukombe honeydew melon): 157 macalorie, 1.5 g mafuta.

"Ini ndinowanzo gadzira mamwe mapancake kutonhora uye kudziya kweimwe mangwanani."

- Julie Husman, Valencia, Calif.

Nyanzvi yedu yekudya zvinovaka muviri inoti "Aya mapancake ane fiber yakawanda inogadziriswa, iyo inoderedza njodzi yako yechirwere chemwoyo uye chirwere cheshuga uye inokuchengetedza uzere kwenguva yakareba, saka haugone kuzodya zvakanyanya masikati," anodaro Somer. "Pamusoro pezvo, mablueberries ndeimwe yenzvimbo dzakanakisisa dzaMai Nature dze antioxidants."

On-the-Run Kudya kwemangwanani

19. Kudya kwemangwanani mundiro: Sanganisa 1/2 mukombe imwe neimwe yemapurosi uye nonfat vanilla yoghurt, 1 teaspoon shuga yakasviba uye dash yesinamoni. Refrigerate musanganiswa usiku humwe. Pamusoro nezvipunu zviviri zveGrape-Nuts cereal usati wadya. Nutrition Score: 250 macalori, 0.5 g mafuta.

"Ndinogadzira batch hombe iyi ndoichengeta mufiriji vhiki rese."

-- Rosemary Blethen, Andiyoki, Calif.

20. Cantaloupe uye Cottage Cheese: Zadzai hafu yepakati cantaloupe (mbeu dzabviswa) ne 1 mukombe lowfat cottage cheese uye shoma shoma yembeu yezuva yezuva. Dzadza ne 1 teaspoon uchi. Nutrition Score: 443 macalorie, 10 g mafuta.

"Dumbu rangu rinonyanyisa kudya chero chinorema mangwanani, saka mubatanidzwa uyu unogadzirisa dumbu rangu uye unondipa simba rekutanga zuva."

-- Lana Hawkins, Los Angeles

21. Apple Danish Roll-Up: Isa 1/2 apuro, akachekwa, 2 zvimedu zvitete zvechikamu-skim mozzarella cheese uye 1/2 teaspoon yeshuga uye dash yekinamoni mufurawa tortilla. Putira uye pisa mu microwave kwemasekondi makumi matatu. Nutrition Score: 225 macalorie, 7g mafuta.

"Neniwo ndaedza izvi pakudya kwemasikati nekuwedzera zvidimbu zvishoma zveshuwa.

- Sandy Johnson, Tulsa, Okla.

Nyanzvi yedu yekudya kunovaka muviri inoti "Iyo Apple Danish Roll-Ups inovaka-kutanga kuzuva," anodaro Nugent. "Inopa mapoka matatu ezvokudya mune chimwe - michero, mukaka uye zviyo - chakanakira kudya kwakakwana. Kana ukashandisa maviri maoza kana zvimwe zvemozzarella chizi, yega yega roll-up inopa padhuze nehafu yecalcium yaunoda zuva rose."

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