Kukomberedza Kushuvira Kwakakomberedza Clock ine Hutano Mavhezheni Eko Kwako-KuKudya

Zvemukati

• Ongororo ye

Ngatizvitarisei-tinoda kudya! Uye muU.S., zvokudya zvinonaka zvinoumba zvinopfuura 25 muzana yezvokudya zvedu zvezuva nezuva. Asi nekufamba kwenguva, kumedza zvisina musoro kunogona kukonzera mapaundi asingagamuchirwe. Iko kiyi ndeyekusarudza chikafu-chakakora chikafu chinouya chakasungwa nemapuroteni kana fiber (zvirinani zvese) kukubatsira kuti unzwe kugutsikana kwenguva yakareba. Chikamu chekutonga chakakoshawo-Ini ndinokurudzira kupeta masnacks asingapfuure mazana maviri macalorie, iyo yakakwana huwandu hwekukutenderedza kusvika pakudya kwako kunotevera. (Kuti uwane zvimwe, ona 20 Zvinotapira uye zvine Munyu Pasi pe200 Calories.)

Heano matatu makuru makuru ekudyira mazano ekukusimbisa iwe kuburikidza nezuva rako:

Pakati-Mangwanani: Greek Yogurt Parfait

Pfuura payogati parfait yedeli, iyo inowanzonyura mumasyrups emichero ane shuga uye granola. Pane kudaro, gadzira yako mugirazi rakanaka nekuisa 6 ounces eprotein-rich nonfat Greek yoghurt uye ½ kapu yakachekwa michero (chisarudzo chemushandisi-chero chinhu chinoenda kubva kumabheri kusvika kumaapuro kuenda kumango kusvika kumazambiringa!). Fwanya padhesheni yesinamoni, 2 mashupuni egranola cereal, uye unakirwe. Nekuwedzera crunch, kuravira uye chikafu, chinja iyo granola yekukwirisa nehafu yebhegi (chengetedza iyo yasara yezuva rinotevera) yeKokonati Yako, yakashongedzwa coconut-chia granola, kana Cocoa Loco, yakasviba chocolate-chia granola, kubva kune yangu nyowani hutano snack line, Nourish Snacks. (Pano, 10 Greek Yogurt Recipes Iwe Hausati Wamboona Kare!)

Chikafu:

• Chaizvoizvo dhiri yogati parfait: 340 macalorie, 13g protein, 2g fiber, 31g shuga

• Yogurt Parfait yechiGreek (ine maCoconut aKo kana Cocoa Loco neNourish Snacks): 200 macalorie, 19g protein, 3g fiber, 12g shuga

Masikati: 2-Minute Trail Mix

Paunenge uri kuenda uye uchimhanya usina chinhu, nzira yekusanganiswa inzira yakanaka yekuwana mafuta anokurumidza anonamira newe. Asi shanduro dzakatengwa muchitoro dzinogona kukwidziridzwa neyakacheneswa carbs, chocolate candy, uye sugary yoghurt coatings. Usati wabuda mumba, tora bhegi uye ugadzirise yako nekukanda mu 1/2 kapu yezviyo zvezviyo, 2 maspuni nzungu (semuarumondi, cashews, walnuts, kana nzungu) uye 1 kipuni yakaomeswa michero (edza maapricot akachekwa, mazambiringa akaomeswa, kana ma cherries). Unoda kukanganisa kwakashata here? Iwe unogona zvakare kuchinja chipunu cheyakasviba chokoreti machipisi kune chipunu chenzungu. Uye kana iwe uchishuva nzvimbo dzinopisa, edza Cashew Colada neNourish Snacks, yakagadzirwa nekashews yakakangwa, yakakangwa kokonati chips, uye pineapple yakaomeswa. Yum!

Chikafu:

Chairo chitoro chakatenga nzira yekusanganisa (3/4 mukombe): 300 macalorie, 9g protein, 3g fiber, 16g shuga

2-Minute Trail Sanganisa (3/4 mukombe): 200 macalorie, 7g protein, 4g fiber, 9g shuga

Cashew Colada neNourish Snacks (1 bhegi): 200 macalorie, 4g protein, 4g fiber, 10g shuga

Kunonoka Husiku: Parmesan Popcorn

Svetuka girizi theatre popcorn miyedzo, uye pedzisa bhaisikopo rako manheru pasofa neine hutano hwangu hwekumba vhezheni yeParmesan Popcorn. Microwave ¼ mukombe popcorn kernels, mhute nemafuta spray, uye kusasa 1-2 mashupuni Parmesan chizi (kana dash yekinamoni neshuga) yeinonaka, yakapepuka vhezheni iyo inogutsa yako yepakati pousiku munchies. Kana zvirinani izvozvi, bhegi bhegi raVaPakurumbira, hafu-popped isiri-GMO tsanga dzezviyo kubva kuNourish Snacks-kungori 190 macalorie uye magiramu mashanu efaera, ivo vakatogadzira chaiko "crunch-chinamato" chinotevera paNBC.

Chikafu:

Yakajairika diki theatre popcorn (1 bhegi; 6 makapu): 370 macalorie, 5g protein, 10g fiber, 0g shuga

Parmesan Popcorn (5 makapu): 160 macalorie, 7g protein, 5g fiber, 0g shuga

Mr. Anofarirwa neNourish Snacks (1 bhegi): 190 macalorie, 1g protein, 5g fiber, 0g shuga

Ongororo ye