Isifo sikashukela esine-4th of July yokudla okutholakala kuma- barbecues kuwo wonke amazwe aseMelika ngokuvamile anezinto ezifanayo-akuzona ngaso sonke isikhathi ukukhetha okungcono kunomuntu onesifo sikashukela .
Amathiphu Wokuhlala Ngomkhondo
Nakhu amanye amathiphu ongayilandela ukuhlala emthonjeni ngenkathi ujabulela ukudla, kumnandi, umndeni, nabangani kuma-barbecues nama-picnics kulo lonke ihlobo:
- Ukugcoba kuyindlela ephansi yokupheka ehambisana ne-diabetes plan yokudla. Ngakho-ke, khetha ibele lesikhumba noma i-burger esikhundleni sezinkukhu ezithosiwe. Uma i-turkey, i-veggie, noma i-chicken burgers iyatholakala, yindlela engcono kakhulu yokuhamba nayo.
- Ngesikhathi sokuhlangana, kulula ukuqala ukukhuluma nokudla ... nokudla ... nokudla. Khumbula ukukhumbula izingxenye. Ukudla ngokweqile kwe-carbohydrate kungenzeka kalula uma umuntu ephazamiseka ngamnandi.
- Izithelo nemifino yonyaka yonyaka ingasiza ekwakheni uhlelo lwesine lokudla lukaJulayi. Ukunikezela ukuletha isaladi esikhishiwe noma izithelo ukuze uqinisekise ukuthi kukhona okufanele ukudla, futhi uzothola amados kusuka kumphathi ukuze usize.
Uhlelo oluphakanyisiwe lwe-BBQ Yokudla
Zama okuthile eceleni kwemigomo yokudla okulandelayo ku-barbecues yakho kulelihlobo. Izibalo zokufakelwa zosuku lonke ziphakama ku- 164 amagremu ama-carbohydrate, ama-calories angu-1,570, namaphesenti angu-30 amakhilogremu avela kumafutha .
Ukudla kwasekuseni
45 amagremu ama-carbohydrate, ama-calories angu-315, amaphesenti ayisishiyagalolunye ama-kilojoule avela kumafutha
- 1/2 i-muffin yesiNgisi egcwele ukolweni
- 1 1/2 wezipuni ezithambile ze-karan ibhotela
- I-1/2 indebe i-cantaloupe, i-chunked
- 8 amagilebhisi
- Ama-ounces ama-ounces ama-6 ayi-fat
- Ikhofi elinamafutha-nxenye
Spread ibhotela le-peanut ebhodini elifudumele nelinama-English. Beka ama-cantaloupe amathanga namagilebhisi ngezinhlanzi zokhuni ukuze uthole isethulo seholidi.
Khonza izithelo ze-skewers ne-yogurt ukuze udibe.
Ukudla
40 amagremu ama-carbohydrate, ama-calories angu-440, amaphesenti angama-28 amakhilogremu avela kumafutha
- Amabele ama-ounces aphekwe ama-3
- I-avocado ye-1/2, eqoshiwe
- 1/2 indebe egosiwe
- 1 utamatisi, oqoshiwe
- Izipuni ezimbili ezisezingeni eliphansi lama-salad ase-Italian yokugqoka
- 1/2 indebe eqoshiwe isaladi
- 1 peach
Hlaza isifuba sezinkukhu ku-1 isipuni esincane amafutha e-salad yase-Italian egqoka ihora elilodwa, bese u-grill. Grill corn, bese uqeda cob. Hlanganisa ummbila ofudumele ngotamatisi kanye ne-avocado. Khonza ukuxuba phezu kwesaladi imifino ekhonswe nge isipuni esingu-1 e-fat-fat Italian yokugqoka. Jabulela i-peach entsha yamanzi for dessert.
Dinner
58 amagremu ama-carbohydrate, ama-kilojoule angu-600, amaphesenti angu-36 ama-kilojoule avela ku-fat
- 3 ama-ounces aphansi emhlabathini
- 1-ounce ushizi waseSwitzerland
- I-hamburger bun-1 kakolweni
- 1 inkomishi amazambane amazambane, ahlanjululwe amancane
- 1 inkomishi eqoshiwe yesikhumba se-asparagus
I-Grill beef burger, bese uncibilikisa ushizi phezu kwe-Burger. I-Grill sweet potato tincetu kanye ne-asparagus ngesiqephu se-aluminium foil etholwe nge-non-fat cooking spray. Isikhathi samazambane amazambane kanye ne-asparagus kancane kancane ngosawoti kanye nopelepele.
Snack
21 amagremu ama-carbohydrate, ama-kilojoule angu-215, amaphesenti angu-44 amakholori avela ku-fat
- 1/4 indebe ye-blueberries
- 1/4 indebe raspberries
- 6 ama-alimondi
- 1 inkomishi ubisi ubisi
Toss amajikijolo anama-alimondi bese ukhonza nge-ingilazi yobisi obumhlophe.