Hanyoyin Wayo don Rage Kalori 100 (ko Sama da haka)

Wadatacce

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1. Barin cizo uku ko huɗu na abincinku. Bincike ya nuna cewa mutane galibi suna goge duk abin da aka ba su, ko da ba su jin yunwa.

2. Fata kajin ku bayan dafa shi. Za ku riƙe danshi duk da haka har yanzu yana kawar da adadin kuzari 148 da gram 13 na mai.

4. Ku ci sandwiches ɗinku da burgers a buɗe, tare da yanki burodi ɗaya maimakon biyu.

5. Yi oda kopin miya a matsayin mai cin abinci. Mutanen da suka cika miya (wannan shine broth- ko tumatir-tushen, ba tushen kirim ba) suna cinye kusan adadin kuzari 100 yayin sauran abincin, in ji wani binciken da aka buga a Jaridar American Journal of Clinical Nutrition.

6. musanya mashayin cakulan ku (calories 235) don gilashin madarar soya cakulan haske (calories 120).

7. yi amfani da feshin man shanu mai ɗanɗano, ba tablespoon na margarine ko man shanu ba, don yin sandwiches da ƙwai.

8. Yi odar farin spritzer (kalori 80) maimakon abin sha mai gauraye (kusan adadin kuzari 180).

9. Kari abinci tare da miya mai zafi ko barkono barkono. Dukansu suna da girma a cikin capsaicin, wanda zai iya taimakawa rage yunwa. Wani bincike a Jaridar British Nutrition ya nuna cewa mutanen da ke da miya mai zafi akan abincin su sun ci ƙarancin kalori 200 a cikin awanni uku masu zuwa fiye da waɗanda suka ci abincin su a sarari.

10. Rike cuku, don Allah. Yanki guda 1-oza na cheddar yana da adadin kuzari 113. A kan salatin da taliya, yayyafa kan tablespoon ɗaya na grated part-skim mozzarella (adadin kuzari 36).

11. Yi miso miso (calories 28), ba salatin kore (calories 260), a gidajen cin abinci sushi.

12. Gwada ɗayan waɗannan maye gurbin brunch: ƙwai da aka ɗora maimakon soyayyen, naman alade na Kanada maimakon naman alade na yau da kullun, ko salatin 'ya'yan itace a maimakon soyayyen gida.

13. Manyan salads tare da rabin kopin crunchy seleri maimakon kofin kwata na croutons.

14. Tambayi uwar garken ku cire wannan kwano na ƙwanƙolin ƙwanƙolin noodles a gidajen cin abinci na kasar Sin. Kusan rabin kofi (kimanin dintsi) yana da adadin kuzari 120 da gram 7 na mai.

15.Ki tsoma maple syrup ki zuba pancakes da waffles tare da yayyafa sukarin confectioners da kirfa ko cokali na ƙananan sukari. Tsallake man shanu gaba ɗaya kuma a yanka ma ƙarin adadin kuzari.

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