Cuntadaada Cusub Halkan Ka Bilow

Qanacsan

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Ka-guuridda dufanka dufanka leh ee loo rogay dufanka yar, cuntooyinka faybarku ku badan yahay maaha sida aad u malaynayso. Si fudud u isticmaal cuntooyinkan, cunnooyinka fudud iyo cuntada sida saldhig u ah dhammaan xulashooyinkaaga cuntada bisha oo dhan. Adiguna waan kuu fududaynay. Waxaan liis garenay magacyada roodhida, margarine, waffles, farmaajo soy, iwm., si loo hubiyo in badi alaabta aad soo iibsato ay ku yar yihiin dufanka iyo kalooriyada ayna ku badan yihiin fiber iyo nafaqooyin.

SHAN QURAC

1 Banana Soy Milkshake: Purée ku dhex qas 1 moos, 1/2 koob caano soy ah oo vanilj ah, 1/2 koob casiir liin ah oo kalsiyum xoojiyay.

2 xaleef rooti roodhida oo dhan ah (Pepperidge Farm Natural Grain Grain) oo leh 2 qaado oo ah margarine aan dufan lahayn/dufan lahayn (Ballan)

Dhibcaha Nafaqada: 359 kalori, 5% dufan (2 g; 0.2 g saturated), 83% karbohaydrayt (75.5 g), 12% borotiin (11 g), 9 g fiber, 382 mg calcium.

2 Indian Tofu Scramble: Kuleyl kulul, ku shiil, kareyso inta badan, 5 daqiiqo, 3 wiqiyadood oo tofu adag ah, 1/4 koob yaanyada la jarjaray (cusub ama qasacadaysan), 1/2 qaado shaah ah budada curry kasta iyo miro iyo 2 qaado oo la jarjarey cilantro .

2 xaleef rooti qamadi ah (Arnold Stoneground 100% Qamadi oo dhan) oo leh 2 qaado shaaha oo dhan

8 wiqiyadood oo casiir canab ah

Dhibcaha Nafaqada: 327 kalori, 10% baruur (3.6 g; 0.1 g oo dufan ah), 71% carbs (58 g), 19% protein (15.5 g), 8 g fiber, 264 mg calcium.

3 Sandwich-ka Quraacda: Ku rid digsi aan joogsi lahayn oo lagu daboolay buufin karinta, ku kari 1 ukun kulayl dhexdhexaad ah 2 daqiiqo dhinac kasta. Toast1 muffin Ingiriisi oat-bran; inta u dhaxaysa kala badh muffin dhig 1 wiqiyadood oo farmaajo soy ah (Soyco), 1 wiqiyadood oo ham ah oo caato ah iyo ukun la kariyey.

8 wiqiyadood casiir yaanyo sodium-yar

Dhibcaha Nafaqada: 357 kalori, 28% baruur (11 g; 2.8 g oo dufan leh), 45% carbs (40 g), 27% protein (24 g), 4 g fiber, 347 mg calcium.

4 Cantaloupe-Strawberry Smoothie: Ku daadi blender 1/2 koob koob kasta oo cantaloupe iyo strawberries ah, 1 koob yogurt strawberry lowfat ah iyo 1 qaado shaah qamadi ah.

1/2 pita oo qamadi ah oo dhan oo leh 1 qaado oo ah humus dukaanka laga iibsaday

8 wiqiyadood oo shaah geedo ah

Dhibcaha Nafaqada: 413 kalori, 12% dufan (5.5 g; 1.9 g saturated), 74% karbohaydrayt (76 g), 14% borotiin (14.5 g), 7 g fiber, 387 mg calcium.

5 2 waffle oo dhan (Eggo Nutri-Grain Multi-Bran) oo leh 2 qaado sharoobada maple

Shaaha Creamy Chai: Isku dar 1/2 koob shaaha chai la dubay, 1/2 koob caano aan dufan lahayn iyo 1 qaado oo malab ah.

1 kiwi oo jarjaran

Dhibcaha Nafaqada: 411 kalori, 11% dufan (5 g; 1 g saturated), 80% karbohaydrayt (82 g), 9% borotiin (9 g), 8 g fiber, 212 mg calcium.

SHAN QADO

1 Dhoobada Qiiqa ee Pumpernickel: Isku wada qasa 1 qaado oo majones ah oo aan baruur lahayn iyo 1 qaado yar oo la jarjaray dill cusub iyo malayga; ku faafay 1 xabbadood oo rooti ah pumpernickel; ku dar 3 wiqiyadood oo tufaax ah, 1/4 koob qajaar la jarjaray iyo jeex labaad oo rooti ah.

1 yaanyo hilib doofaar la jarjaray oo lagu qasi jiray 1 qaado oo ah khalka balsamic

2 liin dhiig ah

Dhibcaha Nafaqada: 451 kalori, 15% baruur (7.5 g; 2 g oo qani ah), 60% carbs (68 g), 25% protein (28 g), 11 g fiber, 276 mg calcium.

2 Salad Lentil oo Diirran: Isku dar 19-wiqiyadood ayaa Progresso 99% Maraq Lentil oo Dufan lahayn iyo 1/2 koob bariis bunni degdeg ah oo aan la karin karin baaquli iyo microwave sare 5 daqiiqo; ha istaagaan 5 daqiiqo; ku dar 1/4 koob oo karootada la jarjaray iyo basbaaska cagaaran, 1 qaado oo khal khamri cas ah, milix iyo basbaas; fargeeto ku tuur. Ku darso 2 caleemo salaar cas.

1 miro barafaysan (Dole ama Edy's)

Dhibcaha Nafaqada: 555 kalori, 10% dufan (6 g; 0 g saturated), 72% karbohaydrayt (100 g), 18% borotiin (25 g), 18 g fiber, 30 mg calcium.

3 Salad Salmon: Isku dar 6-wiqiyadood oo salmon ah, 1/4 koob oo basal cas la shiiday, 2 qaado oo majones dufan-la'aan ah iyo 1 qaado oo Dijon ah; si fiican isku qas oo u bixi 2 koob oo caleenta isbinaajka ilmaha ah.

2 xabbadood oo rooti galley ah (Beefsteak Hearty Rye) oo lagu daray 2 qaado oo jiis ah

2 plums

Dhibcaha Nafaqada: 477 kalori, 22% dufan (11.6 g; 2.5 g saturated), 47% karbohaydrayt (56 g), 31% borotiin (37 g), 7 g fiber, 675 mg calcium.

4 Soy BLT: Microwave 4 jeex hilibka doofaarka (Lightlife Smart Bacon) sida waafaqsan tilmaamaha xirmada (ilaa ay qallafsan tahay); faafi 1 xabbo oo rooti qamadi ah oo dhan ah (Dhul-dhagaxa Wanaagsan Wacan ee Wadnaha 100% Qamadiga Dhan) oo leh 2 qaado oo majones soy ah (Vegenaise); ku kor saar hilib doofaar oo la kariyey, dhawr cas oo Boston ah ama caleenta salaar Romaine, 3 xabbo oo yaanyo ah iyo jeex labaad oo rooti ah si aad sandwich u samayso.

1 cambe la jarjaray

Dhibcaha Nafaqada: 377 kalori, 23% dufan (9.6 g; 1 g saturated), 60% karbohaydrayt (57 g), 17% borotiin (16 g), 7 g fiber, 121 mg calcium.

5 Basbaaska digirta madow ( Dooxada Caafimaadka, xirmo 2.36-wiqiyadood ah, oo keenaysa 15 wiqiyadood marka la diyaariyo)

1 duub oo hadhuudh dhan ah (Foornooyin Dabiici ah)

1 koob oo la jarjaray salaarkii Romaine oo leh 1/4 koob oo kaabash cas ah oo la jarjaray iyo 2 qaado oo ah dufan aan dufan lahayn Talyaani ama farmaajo buluug ah (Wish-Bone)

1 babayga lagu rusheeyey 2 qaado oo casiir liin dhanaan ah oo la tuujiyey

Dhibcaha Nafaqada: 584 kalori, 4% baruur (2.6 g; 0 g oo qani ah), 78% carbs (114 g), 18% protein (26 g), 19 g fiber, 249 mg calcium.

SHANTA CASHAR

1 Salmon Poached oo leh Suugo Liin-Caper ah: Digsi weyn, ku dabool 5 koob oo biyo ah salmon. Karkari, isla markiiba ka saar kuleylka; ha istaago 10 daqiiqo. Dheecaan; qaboojiyaha. Markaad diyaar u tahay inaad adeegto, wada garaac 1/4 koob oo labeen dhanaan aan dufan lahayn, 2 qaado shaah kasta oo liin dhanaan ah iyo koofiyado la miiray, milix iyo basbaas; maraqa qaadada ka badan salmon.

1/2 koob oo la kariyey bariis bunni degdeg ah (Adeer Ben's)

1 koob oo isbinaajka caadka ah

Dhibcaha Nafaqada: 504 kalori, 19% dufan (10.4 g; 1.9 g saturated), 45% karbohaydrayt (57 g), 36% borotiin (45 g), 8 g fiber, 410 mg calcium.

2 Gazpacho oo leh Crabmeat Lump: Isku-darka ama mashiinka cuntada, nadiifi ilaa inta ku dhow (ka tag qaybo waaweyn) 2 yaanyo la jarjarey, 1/2 koob oo casiir yaanyo ah, 1/2 basbaaska cagaarka cagaaran, 1/3 koob oo qajaar la jarjaray, 1 xabo oo toon ah , 2 qaado oo la jarjarey cilantro cusub, 1 qaado oo budo basbaas ah, iyo 1/4 qaado milix iyo basbaas kasta. Ku shub baaquli gacmeed; dusha sare leh 1/3 koob oo cusub ama qasacadaysan (6 wiqiyadood) carsaanyo.

1 duudduub oo hadhuudh ah (Foorno Dabiici ah ama astaanta dukaanka maxalliga ah) oo leh 2 qaado oo ah margarine iftiin aan dufan lahayn (Ballan)

2 koob oo cagaar ah oo isku qasan oo lagu kor darayo 2 qaado midkiiba: farmaajo feta oo la jajabiyey (baruurta la dhimay haddii aad heli karto) iyo labiska Catalina ee aan dufan lahayn (Kraft)

Dhibcaha Nafaqada: 437 kalori, 26% dufan (12.5 g; 6 g saturated), 45% karbohaydrayt (49 g), 29% borotiin (32 g), 11 g fiber, 407 mg calcium.

3 Spaghetti Bolognese (eeg cuntada la xiriirta)

1 koob oo zucchini ah oo la jarjaray iyo karootada jaalaha ah (cun ​​cayriin ama microwave oo sare ah 2 daqiiqo); ku dar milix iyo basbaas.

Dhibcaha Nafaqada: 411 kalori, 14% baruur (6.4 g; 1 g oo dhergisan), 66% carbs (68 g), 20% protein (21 g), 13 g fiber, 113 mg calcium.

4 Geedka-Quinoa-Cashew Kugel oo leh Tufaaxa-Balsamic-ka (eeg cuntada laxiriirta)

2 koob oo broccoli uumi ah, 2 qaado oo soybeans ah oo la kariyey (Beerta Cascadian, oo ku jirta marinka qaboojiyaha), lagu tuuray

1 qaado oo saliid saytuun ah, milix iyo basbaas.

Dhibcaha Nafaqada: 592 kalori, 31% baruur (20.4 g; 3.8 g oo dufan leh), 52% carbs (77 g), 17% protein (25 g), 16 g fiber, 234 mg calcium.

5 Digirta Macaan iyo Basasha Risotto (eeg cuntada la xiriirta)

Crostini yaanyo qorrax leh: 1 xabbo oo rooti cajiin ah oo la dubay oo leh 2 qaado oo yaanyo yaanyo ah oo la qalajiyey pesto (Contadina)

Dhibcaha Nafaqada: 498 kalori, 28% baruur (15.5 g; 5.5 g oo dufan leh), 59% carbs (73 g), 13% protein (16 g), 7 g fiber, 105 mg calcium.

SHAN XANUUN

1 5 buskud qamadi-dhan oo dufan ah oo la dhimay oo leh 1 wiqiyadood oo jiis mozzarella ah

Dhibcaha Nafaqada: 153 kalori, 36% dufan (6 g; 3 g saturated), 43% karbohaydrayt (16.5 g), 21% borotiin (8 g), 3 g fiber, 190 mg calcium.

2 Salad Midho Labeen leh: Isku walaaq 1/2 koob xabbad kasta oo xabbad ah oo xabbad ah, jajab oranji ah iyo canab guduudan, 1/2 koob yogurt vanilj lowfat ah (caano ama soy) iyo 1 qaado shaah oo la jarjaray.

Dhibcaha Nafaqada: 224 kalori, 8% baruur (2 g; 1 g oo dufan leh), 81% carbs (45.5 g), 11% protein (6 g), 3 g fiber, 247 mg calcium.

3 1/2 koob oo jiis ah lowfat lowfat ah oo lagu daray 1 qaado yar oo ah isku darka khudradda qalalan (Xannaanada Dooxa Qarsoon); ku dar 2 caws fennel ah iyo 5 karootada ilmaha ah.

Dhibcaha Nafaqada: 133 kalori, 11% baruur (1.6 g; 1 g oo dufan leh), 42% carbs (14 g), 47% protein (15.5 g), 4 g fiber, 123 mg calcium.

4 1 baakad la diyaariyey maraqa tofu miso (Kikkoman) oo leh 4 ulaha rootiga sisinta (Bakhaarka Barbara)

1 lowfat qorfe-raisin granola bar (Kellogg's)

Dhibcaha Nafaqada: 128 kalori, 19% dufan (2.7 g; 0 g saturated), 64% karbohaydrayt (21.4 g), 17% borotiin (5.5 g), 1 g fiber, raad calcium.

5 3 buskud sabiib ah oo aan dufan lahayn (Bepper Pepperidge) oo leh 1/2 koob sorbet raspberry (Häagen-Dazs)

Dhibcaha Nafaqada: 240 calories, 0% baruur, 97% carbs (58 g), 3% protein (1.8 g), 1 g fiber, 0 mg calcium.

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