Qoraa: Mark Sanchez
Taariikhda Abuurista: 3 Jannaayo 2021
Taariikhda Cusboonaysiinta: 29 Jannaayo 2025
Anonim
Yoga complex for a healthy back and spine from Alina Anandee. Getting rid of pain.
Dareemoleyad: Yoga complex for a healthy back and spine from Alina Anandee. Getting rid of pain.

Qanacsan

Noloshaada bulsheed maaha in ay dhibato kaliya sababtoo ah waxaad rabto inaad cunto caafimaad leh. Dhab ahaantii, wali waad la qadayn kartaa asxaabta oo aad ku dhegganaan kartaa cuntadaada caafimaadka leh. Xeeladdu waa in la dhaafo alaabta menu ee kalooriga-sare leh oo taa beddelkeeda laga dalbo menu-ka ama la weydiiyo qalloocyo caafimaad leh oo ku jira suxuunta makhaayadda.

"Makhaayadaha ma jecla inay xayeysiiyaan tan maxaa yeelay waxay u sameyneysaa shaqo dheeraad ah, laakiin wax kasta oo ku jira liiska cuntada waa la karin karaa si loo dalbado," ayay tiri Cristina Rivera, Madaxweynaha Nafaqada ee Mooshinka, PC "Furaha inaad ka dalbato menu waa diyaarinta."

Casho

iStock

Weydii ukunta borotiinka qani ku ah, waadna fiicantahay inaad tagto. "Waxaan ahay taageere weyn oo ukun ah," ayay tiri Amy Hendel, nafaqeeyaha iyo tababaraha caafimaadka. "Sida caadiga ah makhaayadaha, makhaayadaha, iyo xitaa meelaha godadku istaago, waxaad ka heli kartaa ukun adag ama la kariyey, haddii la kariyo, weydii inay ku beddelaan in yar oo saliid ah subagga, oo arag haddii ay ku tuurayaan khudaar ama dhinac yaanyo jarjaran. Haddii aad karsanayso, ku dar miro ama salad dhinaca, oo labbiska geli shaaha laftaadu. (Ukunku waa cuntooyinka hodanka ku ah borotiinka. 7 Waxyaalood Oo Aanad Ka Ogayn Ukunta.)


Pizza

iStock

Xitaa haddii meesha pizza ee aad jeceshahay aysan ku jirin ikhtiyaarka caafimaad ee Hendel ee liiska, fursadaha ayaa ah inay karbaashaan: Pizza qolof khafiif ah oo aad u badan oo lagu daray khudaar iyo iftiin farmaajo.

Deli

iStock

Iska daa ismarisyada naaxinta leh ee goobtaada, oo taa beddelkeeda weydii kala duwanaansho fudud oo ku dhow 350-400 kalori. " Dalbo sandwich avokado turki ah: laba xabbo oo rooti ah oo hadhuudh ah, turki, avokado, iniin khardal ah, iyo khudaar cusub oo badan intaad jeceshahay," ayuu yidhi Kristen Carlucci, RD, khabiirka nafaqaynta iyo nafaqada ee Pitney Bowes Inc.


Jabaaniis

iStock

Sida laga soo xigtay Rivera, khamaarkaada ugu fiican waa sashimi, edamame, maraq miso, oshitaki (isbinaaj leh sisinta miraha), iyo digaaga teriyaki ama tofu. (Sidoo kale, hubso inaad fiiriso Sushi -ga ugu Fiican uguna Xun Miisaanka Culeyska.)

Guriga Isteekha

iStock

Hendel wuxuu soo jeedinayaa amarka goynta caatada ah ee hilibka lo'da ama digaag la dubay, oo ay weheliso salad casho leh oo labbiska dhinac yaal.

Giriig/Mediterranean

iStock


Kumanaan cunto oo nafaqo-ka-baxsan ah ayaa laga heli karaa makhaayado badan oo Giriig/Mediterranean ah. "Ka dalbo salad leh farmaajo feta ah iyo labiska dhinaca; pita oo ay ka buuxaan salad iyo hummus; ama salad leh hummus, digirta garbanzo, iyo labiska dhinaca," Hendel ayaa yidhi.

Meksiko

iStock

"Si aad wax u ilaaliso, dooro tacos leh digaag la dubay ama la jarjaray ama hilib lo'aad, oo ku dar salsa fresca badan," ayuu yiri EA Stewart, RD, lataliyaha nafaqada iyo qoraaga The Spicy RD blog. "Caadi ahaan waxaan ka doortaa digirta dhinaca bariiska, maadaama ay aad ugu badan yihiin fiber -ka oo ay i buuxiyaan." Waxa kale oo aad ku dari kartaa xoogaa guacamole ah oo wadno-qabad leh, oo aan aad u badnayn, maaddaama avocados-ku ay weli ku badan yihiin kalooriyeyaasha. (Sidoo kale isku day 10 -kaan Suxuun ee Meksiko ah ee Joogitaanka Slim.)

Dubbe

iStock

Dooro naaska digaagga ee BBQ oo ay la socoto baradho la dubay iyo salad casho. "Ka soo saar maqaarka digaaga haddii ay suurtagal tahay oo weydiiso maraq dhinaca dhinaca," Hendel ayaa tiri.

Talyaani

iStock

Waxaad u maleyn kartaa in cunnada Talyaani ay u dhigantaa jannada carb, laakiin weli waad ku hayn kartaa iftiinka cuntadaada talooyinka Carlucci. Raadso qayb nus ah oo ah baasta primavera ama cioppino, maraqa kalluunka macaan ee yaanyo iyo suugo khamri ah.

Cunto nafta

iStock

Codso digirta pinto, bariis, iyo khudaar "Waa cunto borotiin wanaagsan," ayuu yiri Hendel. (Ku darso, ku dar 8 -daan Cunto Caafimaad leh oo ay tahay inaad Cunto Maalin kasta.)

Ameerikaan

iStock

" Dalbo burger la'aantiis, ama ka saar hal jeex ee rootiga si aad u hesho sandwich waji furan oo ay ka buuxaan yaanyo, salaar, iyo basasha," Carlucci ayaa yidhi. Halkii laga heli lahaa shiilan faransiis ah, weydiiso baradho macaan oo la dubay ama salad dhinaca.

Bariga Dhexe

iStock

"Waan jeclahay cuntada Bariga Dhexe," ayuu yiri Stewart. "Kebabs leh khudrad la dubay had iyo jeer waa doorasho caafimaad leh."

Shiinees

iStock

Cunto Shiinees ah oo dufan leh maaha inay noqoto hoos u dhacaada! Rivera waxay soo jeedinaysaa in la waydiiyo digaag caadka ah, shrimp, ama tofu oo leh khudaar iyo bariis bunni ah. .

Thai

iStock

Rivera waxa ay leedahay in aad gooyso suufka thai (iyada oo aan loo eegin sida ay u dhadhan fiican tahay!) Oo weydii serverkaaga maraq yum, digaag la dubay ama salmon, salad papaya cagaaran, ama kalluun cusub oo la camiray.

Burburinta

iStock

Stewart wuxuu sheegay in furaha cunista caafimaad leh ee brunch ay tahay xakamaynta qaybta. "Dooro qaybo yar oo ka mid ah kuwa aad jeceshahay ama laba, ka dibna saxankaaga intiisa kale ka buuxi miro daray ah iyo salad cagaaran oo dhinaca ku lebisan," ayay tiri.

Hindi

iStock

Stewart waxay ku talinaysaa in la dalbado digaaga tandoori, laakiin siinaya laad dhadhan leh chutney basbaaska leh iyo maraqa cilantro reexaanta. (Hubi inaad hubiso caadooyinka Cunitaanka Caafimaadka leh ee Yaabka leh ee Adduunka oo dhan.)

Dib u eegis loogu talagalay

Xayeysiis

Waan Kula Talineynaa

Daqiiqad Xusuusta Leh: Sideen Uga Gudbi Karaa Arrimaha Aaminaadda Xiriir Hore?

Daqiiqad Xusuusta Leh: Sideen Uga Gudbi Karaa Arrimaha Aaminaadda Xiriir Hore?

Inaad ka digtoonaato ka dib markii aad ku gubtay xiriirku maaha mid caadi ah, laakiin haddii xiriirkaagii ugu dambeeyay uu kugu oo tuuray wareeg noocan oo kale ah oo aad dareemey o nabar joogto ah - i...
Halganka Haweenaydan ee Endometriosis ayaa u horseeday Aragti Cusub oo ku Saabsan Jirdhiska

Halganka Haweenaydan ee Endometriosis ayaa u horseeday Aragti Cusub oo ku Saabsan Jirdhiska

Fiiri aamaynta fayaqabka Au traliyaanka oph Allen boggii a In tagram waxaadna i dhaq o leh uga heli doontaa lix baakad oo cajiib ah oo muujinaya bandhig faan ah. Laakin u fiir o oo waxaad idoo kale ar...