Nchịkọta Ụdị Ngwakọta Ọrịa nke Ọrịa Ọrịa nke Ọtụtụ Ọdịdị
Ọ bụrụ na ị rapagidesiri ike na atụmatụ gị na- arịa ọrịa shuga , anyị kpuchiela ya. Ntụle nri nri nke ọrịa shuga nke 2,400-calorie na-esite n'aka American, Mexico, French na Italian cuisine. Na ihe oriri na ihe oriri dị iche iche ịhọrọ site na nri ụtụtụ, nri ehihie, nri abalị na nri, chances ị ga-enwe ọtụtụ iche iche iji mee ka ị na-eri nri. Na, n'ezie, ọ na-ekpuchi na calorie 2390 (52% si carbohydrate na 29% si abụba) - nke ahụ bụ calories 10 ahụ!
Nri ụtụtụ: American
Nri ụtụtụ na-eri nri gị! Sausages na mmiri ara ehi mmiri ara ehi na-enye gị ụfọdụ protein iji dozie ihe ndị ahụ.
- 2 abụba-abụba multigrain waffles, toasted
- Nri ụtụtụ: Microwave 1 tablespoon nke sirop ọkụ na 1 1/4 iko sliced strawberries maka 15 sekọnd
- 2 njikọta soseji turkey dị oke ala
- 8 mmiri ara ehi ara ehi
- Kọfị nwere okpukpu abụọ na ọkara abụba na ọkara
Nri ehihie: Mexico
Nke a na-eme ka quinoa salad jupụtara na ya na-enweta mmelite site na mgbakwunye ọkụ ọkụ. Mee ka guacamole dị mfe site na ịkwado ube oyibo na udu mmiri ma na-enwe obi uto.
Southwestern Quinoa Salad
- Salad kacha elu na anụ ara ọkụ na-eri nri nke ọkara 3
- 1/2 nchịkọta oyibo - kpụkọrọ akpụkpọ anụ na-afụcha ihe ọṅụṅụ lime
- rie ube oyibo na 15-20 kporo tortilla ibe
- 2 obere tankị
- Mmiri iri asatọ na iri na abuo na mmiri ma ọ bụ ihe ọṅụṅụ na-abaghị uru
Nri abalị: Italian
Achịcha na pasta na ahịhịa na salad obi.
Ogwu na onyinye
1 iko na-acha odo odo na 2 tsp olive mmanụ, nnu na ose (na-eche na iji dochie egparagus, mushrooms ma ọ bụ ọzọ na-abụghị starchy obere-carbohydrate akwukwo nri)
- 3/4 iko okpokoro salad jupụtara na 1/4 cup salad veggies (dị ka carrots, kukumba, radishes ma ọ bụ ederede)
- n'elu salad na 1 tablespoon mkpụrụ osisi sunflower, mmanụ olive 2 tsp, ihe ọṅụṅụ lemon, nnu na ose
- 1 nnukwu pear ọhụrụ (ma ọ bụ mkpụrụ osisi ndị ọzọ)
- Mmiri iri asatọ na iri na abuo na mmiri ma ọ bụ ihe ọṅụṅụ na-abaghị uru
Nri: France
"Mmiri ice" a na-emesapụ aka na-eme ihe ndị American flavors (obere peanut butter).
- nye otu iko nke abụba na-enweghị abụba, mmanụ aṅụ na-agbanyeghị shuga iji mee ka ọ dị ntakịrị, ma jikọta ya na 3 ounces nke yogurt vanilla n'efu-abụba; kpochapu maka minit 30
- agbaze 2 tablespoons nke belata abụba butter maka 15 sekọnd na ngwa ndakwa nri
- dice a obere diced banana
- ice cream, ihe oriri na-esi nri nke araekere ma na unere n'ime nnukwu efere ma ọ bụ iko zuru okè
- jee ozi na mmiri 8 ruo 12 ounce mmiri ma ọ bụ ihe ọṅụṅụ na-enweghị shuga
Cheta, ihe dị mkpa ị ga-eme mgbe ị na-eme atụmatụ nri ịrịa ọrịa shuga bụ ịnọgide na-enwe carbohydrates kwa ụbọchị. Chee echiche banyere isi carbohydrates ịchọrọ ịnwe (ọ bụrụ mmiri ara ehi, nri ma ọ bụ achịcha, mkpụrụ osisi, agwa, ma ọ bụ ọgwụgwọ), ihe dị iche iche grabohydrate ha ga-enye gị, wee gbasaa ha n'oge gị.