Ku ci ƙarin abinci don ƙarancin kalori

Wadatacce

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Wani lokaci abokan cinikina suna buƙatar ra'ayoyin abinci "ƙarami", galibi don lokutan da suke buƙatar jin daɗin abinci amma ba za su iya kallo ko jin daɗi ba (idan dole ne su sa suturar da ta dace da misali). Amma ƙaramin abincin ba koyaushe yake daidai da ƙididdigar adadin kuzari ba, kuma akasin haka ma gaskiya ne. A ranakun da kuke son ƙara girma, kuna iya cin abin da nake so in kira 'manyan amma abinci'. Anan akwai misalai guda huɗu na cin abinci (ƙimar yini ɗaya) waɗanda ke ba da cikakkiyar cizon ɗanɗano don ƙarancin kalori 500 kowannensu - kuma kowannensu ya sadu da jagororin '5 yanki wuyar warwarewa' daga tsarin asarar nauyi a cikin sabon littafina (lura: 1 kofin game da girman ƙwallon baseball ko wasan tennis):

Karin kumallo:

Babban smoothie da aka yi daga 1/2 kofin kowane daskararre pitted ceri da blueberries, ¼ kofin busassun hatsi, 1 kofin Organic skim ko madara soya, 2 Tbsp man shanu almond da dash na kirfa

Jimlar girma: bulala har kusan kofuna 3

Abincin rana:

2 kofuna waɗanda suka gauraya ganye waɗanda aka yi ado da 2 Tbsp balsamic vinegar da matsi na ruwan 'ya'yan lemun tsami wanda aka ɗora tare da ½ kofin dafa shi, jajayen ja quinoa, ½ kofin chick peas da ¼ na cikakke avocado, yankakken

Jimlar girma: fiye da kofuna 3

Abun ciye-ciye:

Kofuna 3 na iska sun fito da popcorn wanda aka yayyafa da ¼ kofin cakulan parmesan, kayan yaji chipotle da 2 Tbsp toasted sunflower tsaba

1 kofin inabi

Jimlar girma: kusan kofuna 5

Abincin dare:

Kofuna 2 na kayan lambu (kamar albasa, namomin kaza da barkono) sautéed a cikin 1 tbsp kowane man sesame, ruwan shinkafa na Japan da ruwan 'ya'yan lemun tsami 100% tare da 1 tsp grated ginger, an yi aiki akan gado na rabin kofin shinkafa daji, an ɗora da rabi kofin edamame

Jimlar girma: 3 kofuna

Jimlar ƙarar ranar: kusan kofuna 14 na abinci!

Sarrafa rabo yana da mahimmanci lokacin da kuke isa ga abincin da ke ɗauke da adadin kuzari da yawa ta cizo, kamar kukis da ice cream, amma yana da kyau ku ɗora farantin ku tare da wadataccen abinci kamar 'ya'yan itatuwa, kayan lambu da popcorn lokacin da ƙarami abinci mai girma ba zai yanke shi ba.

Cynthia Sass ƙwararren masanin abinci ne wanda ke da digiri na biyu a kimiyyar abinci mai gina jiki da lafiyar jama'a. Ana yawan gani a gidan talabijin na ƙasa ita ce edita mai ba da gudummawar SHAPE kuma mai ba da shawara kan abinci mai gina jiki ga New York Rangers da Tampa Bay Rays. Sabuwar mafi kyawun siyar ta New York Times shine Cinch! Cin Sha'awa, Sauke Fam da Rasa Inci.

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