Iqoqo lezinhlobo eziningi zokudla ngesifo sikashukela
Uma unamathele kuhlelo lokudla lwesifo sikashukela , sikufake. Lolu hlelo lwesimiso sokudla lwesifo sikashukela sika-2,400-sikhalori ludonsela amandla okuvela emazweni aseMelika, eMexico, aseFrance nase-Italy. Ngokudla okuhlukeneyo nama-flavour ukukhetha kusuka ekudleni kwasekuseni, kwasemini, isidlo sakusihlwa kanye nesidla, amathuba ukuthi uzoba nezinhlobonhlobo ezanele ukugcina udla endleleni. Futhi-ke, amahora angu-2390 angama-kilojoule (52% kusuka ku-carbohydrate no-29% kusuka kumafutha) - yi-10 kilojoule ukuze ugcine!
Ukudla kwasekuseni: American
Ibhulakufesi elimnandi lihlelweni lwakho lokudla! Ama-sausages kanye nobisi obumhlophe bakunika amaprotheni ukulinganisela ama-carbs.
- 2 ukunciphisa-fat fat multigrain waffles, toasted
- Ukukhipha ama-strawberry: isipuni se-Microwave 1 sesiraphu esilalayo kanye ne-1 1/4 indebe ye-strawberries elayishiwe ngamasekhondi angu-15
- 2 izixhumanisi eziphansi zama-turkey sausage links
- U-8 ounces ubisi obumhlophe
- Ikhofi ene-2 wezipuni ezinqunyiwe nengxenye nengxenye
Usuku lokudla: amaMexico
Lesi isaladi se-quinoa esine-veggie sithola amandla kusuka encelweni yenkukhu eyongeziwe. Yenza i-guacamole elula nge-avocado mashing nge-lame juice futhi ujabulele nge-chips eziphekwe.
Isaladi yaseSouthwestern Quinoa
- Isaladi ephezulu nge-3-ounce ejoyiwe nenkukhu enama-diced
- I-avocado ye-1/2 - imfoloko ifakwe ngokuchofoza i-lame juice
- udle i-avocado nge-chips 15-20 e-baked tortilla
- 2 ama-tangerines amancane
- 8 kuya ku-12 ama-ounces amanzi noma isiphuzo esingenashukela
Ukudla kwesidlo: isi-Italian
Umkhosi on pasta nama-shrimp nesaladi elihle.
I-Shrimp nePasta
I-1 inkomishi yebhontshisi eluhlaza igcwele ama-2 tsp amafutha omnqumo, usawoti kanye nopelepele (zizwe ukhululekile ukufaka i-asparagus, amakhowe noma enye imifino engezange-starchy ye-carbohydrate)
- I-3/4 ikomishi yesaladi imifino igcwele 1/4 inkomishi yesaladi isaladi (njenge izaqathe, ikhukhamba, i-radishes noma i-pepper)
- isaladi ephezulu ne-1 isipuni se-sunflower imbewu, ama-2 tsp amafutha omnqumo, ijusi kalamula, usawoti kanye nopelepele
- 1 ipey enkulu enkulu (noma ezinye izithelo zonyaka)
- 8 kuya ku-12 ama-ounces amanzi noma isiphuzo esingenashukela
Isinkwa: I-France
Leli phepha elitholayo "ice cream" lisebenzisa ama-flavour aseMelika (ibhotela le-peanut ne-banana) e-parfait ephefumulelwe ngesiFulentshi.
- vumela indebe eyodwa ye-fat-free, ayi-sugar-added added ice cream ukuze ithambe kancane, futhi uhlanganise nama-ounces ama-3 we-yogurt ayi-fat-free; friza imizuzu engu-30
- uncibilikise amapuniko amabili we-fat-fat fat ye-peanut butter for seconds 15 in microwave
- dice ibhanana elincane elidayiwe
- ukhilimu we-ayisikhilimu, i-peanut butter sauce nobhanana esitsheni noma nge-parfait cup
- sebenzisa ngamanzi angu-8 kuya kwangu-12 noma isiphuzo esingenashukela
Khumbula, into ebalulekile okufanele uyenze uma wenza uhlelo lokudla lwesifo sikashukela ukugcina ama-carbohydrate ahlala njalo kulo lonke usuku. Cabanga ngama-carbohydrates oyinhloko ofuna ukuba nawo (kungaba yiziyobisi, imifino enesisindo noma isinkwa, izithelo, ubhontshisi, noma ukuphathwa), isici ukuthi zingaki amagremu we-carbohydrate azokunika, bese usakabalalisa usuku lwakho lonke.