Joojinta Rabitaanka Hareeraha Saacadda oo leh Qeybaha Caafimaadka leh ee Cunnooyinkaaga Go-To

Qanacsan

• Dib u eegis loogu talagalay

Aan wajahno-waxaan jecelnahay inaan wax cunno! Dalka Mareykanka, cunnada fudud waxay ka kooban tahay in ka badan 25 boqolkiiba qaadashada maalinlaha ah ee kalooriga. Laakiin waqti ka dib, qaniinyada aan maskaxda ku jirin waxay keeni kartaa rodol aan la jeclayn. Furaha ayaa ah in la doorto cuntooyin nafaqo leh oo ka kooban borootiin ama faybar (sida ugu fiican labadaba) si ay kaaga caawiso inaad dareentid qanacsanaanta muddo dheer. Xakamaynta qaybta ayaa iyaduna muhiim ah-Waxaan kugula talinayaa inaad cunto kariska aan ka badnayn 200 oo kalori, qaddarka ugu fiican ee kaa leexiso ilaa cuntadaada xigta. (Wixii intaas ka badan, eeg 20 Cunto fudud oo Macaan iyo Cusba leh oo ka hooseeya 200 Kalori.)

Halkan waxaa ah saddex fikradood oo fudud oo cunto fudud ah si aad awood ugu yeelato maalintaada:

Subax-badhkii: Yogurt Parfait Giriig ah

Ku dhaaf parfait-ka yogurt-ka ee deegaanka, kaas oo inta badan ku hafanaya sharoobada khudaarta ay sonkorta ku raran tahay iyo granola. Taa beddelkeeda, ku samee galaas qurxoon adigoo ku dhajinaya 6 wiqiyadood oo yogurt Giriig ah oo aan hodan ku ahayn borotiinka iyo ½ koob miro la jarjaray (xulashada isticmaalaha-wax kasta waxay ka baxaan berry ilaa tufaax ilaa cambe ilaa canab!). Ku daadi qorfe qorfe ah, 2 qaado oo badarka granola ah, oo ku raaxayso. Si aad u karisid, dhadhanka iyo nafaqada, ku beddel granola dusha sare ee bac kala badh ah (badbaadso inta hadhay maalinta xigta) ee Qumbaha Adiga, qumbaha-chia granola la dubay, ama Cocoa Loco, shukulaatada madow-chia granola, ka caafimaad cusub khadka fudud, Nafaqee Cuntooyinka fudud. (Halkan, 10 Cunto Cunto Cunto oo Giriig ah oo aadan Weligaa Arkin!)

Nafaqada:

• Parfait caano fadhi ah oo caadi ah: 340 kalori, 13g borotiin ah, 2g fiber, 31g sonkor ah

• Giriigga Caano -Caano ah (oo leh Qumbaha Adiga ama Cocoa Loco oo Nafaqeeyayaal Nafaqo leh): 200 calories, 19g protein, 3g fiber, 12g sonkor

Galabtii: 2-Daqiiqo Trail Mix

Markaad socoto oo aad madhan ku socoto, raadadka isku darka ah ayaa ah hab fiican oo aad ku heli karto shidaal degdeg ah kaas oo kula socon doona. Laakiin noocyada dukaanka laga iibsado waxaa lagu buuxin karaa karbohaydrayd la safeeyey, nacnac shukulaato ah, iyo dufan yogurt sonkor leh. Kahor intaadan guriga ka bixin, soo qaad boorso oo adigu iska hagaaji adigoo ku tuuraya 1/2 koob oo badar dalag ah, 2 qaado oo nuts ah (sida yicib, cashews, iniinta, ama lawska) iyo 1 qaado oo miro la qalajiyey (isku day abrikot, sabiib, ama jeeriga). Ma rabtaa maroojin qallafsan? Waxa kale oo aad ku beddeli kartaa qaaddo jajabyo shukulaato mugdi ah qaaddo nuts ah. Haddii aad damacdo kulaalaha, isku day Cashew Colada by Nourish Snacks, oo lagu sameeyay cashews dubay, jajabyo qumbaha la dubay, iyo cananaaska la qalajiyey. Yum!

Nafaqada:

Dukaanka caadiga ah wuxuu iibsaday isku -darka raad -raac (3/4 koob): 300 kalori, 9g protein, 3g fiber, 16g sonkor

2-Daqiiqo Trail Mix (3/4 koob): 200 kalori, 7g protein, 4g fiber, 9g sonkor

Cashew Colada oo ay ku jirto Cunto fudud oo Nafaqaysan (1 bac): 200 kalori, 4g borotiin, 4g fiber, 10g sonkor ah

Habeenkii Dambe: Popcorn Parmesan

Ka bood masraxa dufanka leh ee dufanka leh, oo ku dhammaystir fiidkii taariikhda filimkaaga sariirta aniga oo leh nooca gurigayga ee caafimaad badan ee Parmesan Popcorn. Microwave ¼ koob kernels salool, ceeryaamo leh buufin saliid ah, oo ku saydhaa 1-2 qaado oo farmaajo Parmesan ah (ama daashka qorfe iyo sonkorta) si aad u hesho mid macaan, nooca fudud kaas oo qancin doona munchies saqda dhexe. Ama si ka sii fiican, boorsada Mr. Popular, badh-ka-soo-baxa geedo hadhuudh ah oo aan GMO ahayn oo ka yimid Nourish Cunnooyinka-kaliya 190 kalori iyo 5 garaam oo fiber ah, waxay horeba u soo saareen '' crunch-cult '' oo ku xigta NBC.

Nafaqada:

Saloolka masraxa yar ee caadiga ah (1 bac; 6 koob): 370 kalori, 5g protein, 10g fiber, 0g sonkor

Popcorn Parmesan (5 koob): 160 kalori, 7g borotiin, 5g fiber, 0g sonkor ah

Mr. Caan ka ah Nourish Cunnooyinka (1 bac): 190 kalori, 1g protein, 5g fiber, 0g sonkor

Dib u eegis loogu talagalay