Rasa Fam 10 A Watan Tare Da Taimakon Wannan Tsarin Cin Kofin Lafiya

Wadatacce

• Shirin Abincin Abinci na "Asara Fam 10 a Watan": Ra'ayin Breakfast 300-Calorie
• Apple-Cinnamon Oatmeal Pancakes
• Ham, Kwai, da Gurasar Gurasa
• Naman kaza da Alayyafo Strata
• Dumi Ruwan zuma
• Veggie Patty tare da Apple-Chicken Sausage
• "Rasa Fam 10 a cikin wata daya" Tsarin Abincin Abinci: Ra'ayin Abincin Abincin Calorie 400
• Salatin Noodle na kayan yaji
• Veggie Burger Rice da Wake
• Salatin kayan lambu mai ɗanɗano tare da Lemon-Cumin Vinaigrette
• Salatin Waldorf
• Gurasar Gurasar Turkiyya tare da Chipotle Mayo
• "Rasa Pound 10 a cikin Wata" Tsarin Abinci: Ra'ayoyin Abincin Abincin Lafiya
• "Rasa Pound 10 a cikin Wata" Tsarin Abinci: Ra'ayoyin Abincin Abinci na Kalori 500
• Kaji Marsala
• Seak Steak tare da Eggplant Saute
• Taliya tare da Ricotta-Stuffed Mustard Greens
• Kifi Tacos tare da Chipotle-Lime Sauce
• California Cobb Salad
• "Asara Fam 10 a cikin wata daya" Tsarin Abincin Abinci: Lafiyayyen Abincin Abincin Abinci
• "Asara Fam 10 a cikin wata daya" Tsarin Abincin Abinci: Abincin Abinci
• Bita don

Don haka kuna so rasa saurayi a cikin kwanaki 10 fam 10 a wata daya? To, amma da farko yana da mahimmanci a lura cewa saurin asarar nauyi ba koyaushe shine mafi kyawun dabarun (ko mafi ɗorewa) ba. Duk da haka, rayuwa tana faruwa kuma, tare da shi, kwanakin ƙarshe, kamar bikin aure ko hutu - duka biyun na iya haifar da damuwa ba dole ba game da yadda kuke kallo. Sabili da haka, tare da babban taron kusa da kusurwa, an saita ku kan koyon yadda ake asarar fam 10 a cikin wata, lafiya.

Baya ga bin waɗannan amintattu, nasihun motsa jiki da aka goyan bayan bincike da shan H20 da yawa (wanda yakamata ku kasance koyaushe, BTW), bin tsarin abinci mai lafiya na iya taimaka muku cimma burin ku.Wannan menu na abinci mai sauri, cike da kuzari zai iya taimaka muku rage nauyi a cikin wata ɗaya-hanyar lafiya da farin ciki. Kawai zaɓi daga abinci da abubuwan ciye -ciye da ke ƙasa don keɓance shirin cin abinci "rasa kilo 10 a cikin wata" don jimlar adadin kuzari 1,500 a rana.

Tare da kyakkyawan tsari mai kyau, zaku iya tsammanin za ku rasa fam 8 zuwa 10 a cikin wata ɗaya, amma wannan ba ya aiki idan kun riga kun kasance akan ƙarancin kalori don farawa. Kafin ku nutse cikin wannan abincin, duba yawan adadin kuzari da kuke gaske cin - da nawa ya kamata ku ci dangane da matakin ayyukanku, ƙimar rayuwa ta basal, da abubuwan rayuwa. Abin mamaki ya ishe, cin ɗan ƙaramin abu na iya hana makasudin asarar nauyi, suma. (Har ila yau karanta: Nawa ne Nawa Zaku Iya Ragewa cikin aminci cikin wata ɗaya?)

Da zarar kun ƙididdige bukatun kalori ɗin ku kuma ku ƙaddara sun dace da wannan tsarin abinci mai gina jiki, za ku kasance daidai kan hanya don sauke fam 10 a cikin wata ɗaya ba tare da fuskantar shari'a ɗaya na masu rataye ba.

Recipes da Natalia Hancock, RD suka haɓaka

Shirin Abincin Abinci na "Asara Fam 10 a Watan": Ra'ayin Breakfast 300-Calorie

Psst ... kofi kadai ba ya ƙidaya azaman karin kumallo mai lafiya. Maimakon haka, zaɓi ɗaya daga cikin girke-girke masu gamsarwa da sauƙi a ƙasa. (Amma da gaske, kofi nawa yayi yawa?)

Apple-Cinnamon Oatmeal Pancakes

Yi: 4 kananan pancakes (2 servings)

Sinadaran

• 1/4 kofin hatsi da aka yanke karfe
• 1/3 kofin madara madara
• 1/4 kofin grated apple
• 1 kwai, tsiya
• 2 teaspoons alkama germ
• 1/8 teaspoon kirfa
• 1/4 kofin da 2 tablespoons dukan hatsi pancake Mix
• Cokali 2 na man canola
• 1/3 kofin Girkanci yogurt
• 1 teaspoon launin ruwan kasa sugar

Hanyoyi

1. A cikin kwano mai matsakaici, hada hatsi da madara mai laushi kuma bari ya tsaya na minti 5. Ƙara apple da kwai.
2. A cikin ƙaramin kwano, haɗa cakuda alkama, kirfa, da cakulan pancake. Sannu a hankali ƙara kayan bushewa zuwa cakuda oat.
3. A cikin matsakaici skillet, zafi man canola akan matsakaici zafi. Ƙara 1/4 na batter kuma dafa, juya sau ɗaya, har sai pancake ya yi launin ruwan kasa a bangarorin biyu.
4. Maimaita. Ku bauta wa tare da yogurt na Girka da aka cakuda da sukari mai ruwan kasa.

Ham, Kwai, da Gurasar Gurasa

Sinadaran

• 1 dukan alkama muffin Turanci
• 1 yanki mara nauyi mara naman alade
• 1 kwai, ruɗe
• 1 tablespoon shredded American cuku
• Gishiri da barkono baƙi, dandana
• 1/2 kofin yankakken guna

Hanyoyi

1. Gasa muffin Ingilishi. A kan rabin daya, Layer 1 yanki na naman alade mara kyau mara kyau da kwai a haɗe da cukuwar Amurka kuma a yayyafa shi da gishiri da barkono baƙi.
2. Sama tare da ragowar muffin rabi kuma kuyi hidima tare da guna. (Mai dangantaka: Recipes Gurasar Gurasar Abinci 11)

Naman kaza da Alayyafo Strata

Ya yi: 4 servings

Sinadaran

• 4 yanka burodi na hatsi, toasted
• 2 kofuna waɗanda yankakken namomin kaza
• 1/3 kofin yankakken ja barkono barkono
• 1/4 kofin minced albasa
• 4 kofin baby alayyafo
• 8 qwai
• 1 kofin madara maras kyau
• 2 tablespoons na Parmesan
• Gishiri da barkono, dandana

Hanyoyi

1. Preheat tanda zuwa 450 ° F.
2. Dama kasan ƙaramin farantin yin burodi tare da feshin dafa abinci mara nauyi; sanya gurasa a kasa.
3. Rufe babban skillet tare da fesawa mara nauyi; ƙara namomin kaza, barkono, da albasa; dafa 5 minutes. Ƙara kofuna 4 na alayyafo jariri da saute na minti 1.
4. Ki buga kwai da madara a zuba a kan burodi. Top tare da sauteed kayan lambu da 2 tablespoons Parmesan; kakar tare da gishiri da barkono baƙi.
5. Gasa na mintina 15 ko har sai kwai ya dahu sosai. (Za a iya sanya firiji har zuwa awanni 24 kafin dafa abinci, ƙara Parmesan kafin yin burodi.)

Dumi Ruwan zuma

Sinadaran

• 1/4 kofin hatsi
• 1/2 kofin yankakken pear
• 2 tablespoons na flaxseeds ƙasa
• Dash ƙasa ginger
• 2 teaspoons zuma

Hanyoyi

1. Ku kawo 1/2 zuwa 3/4 kofin ruwa zuwa tafasa; ƙara hatsi da pear.
2. Rage zafi da dafa hatsi gwargwadon umarnin kunshin. Top tare da ƙasa flaxseeds, ƙasa ginger, da zuma. (Ko gwada ɗayan sauran girke -girke na oatmeal don asarar nauyi.)

Veggie Patty tare da Apple-Chicken Sausage

Sinadaran

• 1 apple-kaza tsiran alade
• 1/4 kofin dankalin turawa mai dadi, grated
• 1/4 kofin ja ni'ima dankali, grated
• 1/4 kofin zucchini, grated
• 1 kwai fari
• 1 tablespoon gari
• Gishiri, dandana
• Cayenne, dandana
• Nutmeg, dandana
• 1 teaspoon man canola

Hanyoyi

1. Cook tsiran alade-kaza bisa ga umarnin kunshin.
2. Haɗa dankalin turawa mai daɗi, dankalin turawa Red Bliss, da zucchini tare kuma a ɗora da tawul na takarda don sha danshi.
3. Ƙara fari kwai 1 da gari cokali 1; kakar don dandana da gishiri, cayenne, da nutmeg.
4. Sanya cikin patty kuma dafa tare da cokali 1 na man canola akan zafi mai zafi har sai launin ruwan kasa a kowane gefe. Ku bauta wa tare da ruwan hoda mai ruwan hoda 1/2. (Kyauta: Mafi kyawun karin kumallo da za a ci kafin kowane nau'in motsa jiki)

"Rasa Fam 10 a cikin wata daya" Tsarin Abincin Abinci: Ra'ayin Abincin Abincin Calorie 400

Yaƙi #saddesklunch ciwo da ƙara kuzari da tsakar rana tare da ɗayan waɗannan girke-girke masu launuka masu daɗi. (Masu alaƙa: Hacks-Prep 5 don Mafi kyawun Abincin Jiki-Jakar Brown)

Salatin Noodle na kayan yaji

Sinadaran

• 1/3 kofin noodles na cellophane ko taliya mai gashin mala'ika
• 1/4 kofin ja barkono barkono, julienned
• 1/4 kofin karas, julienned
• 1/4 kofin sugar snap Peas
• 3 oganci shrimp, peeled
• 1 teaspoon gyada man shanu
• 2 tablespoons shinkafa vinegar
• 1 teaspoon launin ruwan kasa sugar
• Ruwan 'ya'yan lemun tsami 1/2
• 1 teaspoon man sesame
• Dash ja barkono flakes
• Dash teku gishiri
• 1/4 kofin sprouts
• 1 tablespoon yankakken scallion
• 1 teaspoon yankakken cilantro

Hanyoyi

1. Dafa noodles na cellophane ko taliya mai gashin mala'ika. Tare da lokacin dafa abinci na minti 1, ƙara ja barkono mai kararrawa, karas, da peas. Cire noodles da kayan lambu daga tukunya; ajiye taliya a gefe kuma kurkura kayan lambu da ruwan sanyi.
2. Ƙara shrimp zuwa tukunya; simmer minti 3, magudana.
3. Ki jujjuya man gyada, vinegar shinkafa, sugar ruwan kasa, ruwan lemun tsami, man sesame, flakes ja, da gishirin teku. Jefa noodles, kayan lambu, da jatan lande tare da sprouts, scallion, da cilantro. Rufe tare da sutura.

Veggie Burger Rice da Wake

Sinadaran

• 1 veggie burger (Anan ne manyan samfuran samfuran mu.)
• 1 tablespoon minced albasa
• 1/2 teaspoon cumin
• 1/4 teaspoon barkono barkono
• 1/4 teaspoon gishiri
• Kayan kaji mai ƙarancin sodium
• 1/4 kofin launin ruwan kasa shinkafa
• 1/4 kofin gwangwani baƙar fata wake, rinsed da drained
• 1/4 kofin narke daskararre masara
• 1 tablespoon diced avocado
• 3 tablespoons salsa

Hanyoyi

1. Cook veggie burger bisa ga kunshin kwatance; a yanka a cikin manyan cizo kuma a ajiye a gefe.
2. Ƙara albasa, cumin, foda, gishiri, da gishiri zuwa kayan kajin mai ƙarancin sodium kuma a yi amfani da shi a maimakon ruwa don dafa shinkafa mai launin ruwan kasa bisa ga umarnin kunshin.
3. Haɗa dafaffen shinkafa tare da baƙar fata da masara daskararre. Top tare da yankakken veggie burger, diced avocado, da salsa.

Salatin kayan lambu mai ɗanɗano tare da Lemon-Cumin Vinaigrette

Sinadaran

• 1/3 kofin gwangwani gwangwani, rinsed da drained
• 1/3 kofin gwangwani wake wake, kurkura da drained
• 1/4 kofin shredded karas
• 1/4 kofin yankakken jicama
• 1/4 kofin yankakken apple
• 1/4 kofin yankakken barkono barkono ja
• 1 tablespoon yankakken seleri
• 1/4 kofin yankakken kokwamba
• 1 tablespoon kabewa tsaba
• Juice na 1/2 lemun tsami
• 2 teaspoons man zaitun
• 1 tablespoon ja ruwan inabi vinegar
• 1 teaspoon ƙasa cumin
• Zuba sukari
• Dankali gishiri
• 1/2 kofin abarba, a yanka a cikin guntu-size guda

Hanyoyi

1. Haɗa tare da kabewa, wake koda, karas, jicama, apple, jan barkono, seleri, kokwamba, da kabewa.
2. Juya ruwan 'ya'yan itace lemun tsami, man zaitun, ruwan inabi ja, cumin, sukari, da gishiri; zubo kan salatin. Ku bauta da abarba.

Salatin Waldorf

Sinadaran

• 1/2 Red Delicious apple, a yanka a cikin guda-size guda
• 1 seleri stalk, yankakken
• 1 teaspoon zabibi
• 5 gyada, yankakken
• 1/4 kofin shredded karas
• 1 ounce nono kaza, dafa shi
• 1 tablespoon poppy iri miya
• 1 8-inch dukan hatsi kunsa

Hanyoyi

1. Mix tare da apple, seleri, raisins, walnuts, karas; kaza, da miya miya miya. Cokali a kan fakitin hatsi mai inci 8 kuma mirgine.

Gurasar Gurasar Turkiyya tare da Chipotle Mayo

Sinadaran

• 1/4 kofin mayonnaise
• 1 teaspoon cilantro
• 1 tablespoon yankakken scallion
• 1 tablespoon chipotle chilies a cikin adobo
• 1 tablespoon lemun tsami ruwan 'ya'yan itace
• 1/2 tablespoon cuku mai tsami
• 2 yanka dukan gurasar hatsi
• 3 ozaji turkey turkey
• 1 yanki cheddar cuku
• 4 yanka kokwamba
• 1 kofin shredded romaine letas

Hanyoyi

1. Haɗa mayonnaise tare da cilantro, scallion, chipotle chilies a cikin adobo, da ruwan 'ya'yan lemun tsami.
2. Yada chipotle mayo akan burodi. Babban yanki na 1 tare da turkey, cuku cheddar, kokwamba, da latas romaine. Top tare da ragowar burodi. (Ko hada banana tare da ɗaya daga cikin waɗannan sandwiches masu lafiya 10 a ƙarƙashin adadin kuzari 300.)

"Rasa Pound 10 a cikin Wata" Tsarin Abinci: Ra'ayoyin Abincin Abincin Lafiya

Kun shagala sosai don shirya abinci yayin asarar fam 10 a cikin ƙalubalen shirin cin abinci na wata? Theseauki waɗannan abincin gidan abincin don zaɓin mai sauri wanda ba zai jefa macros ɗin ku ba.

• Starbucks Tomato da Mozzarella Sandwich (adadin kuzari 350)
• Quiznos Chipotle Turkey Sammie (kalori 400)
• Chick-fil-A Sandwich Chicken Gurasa da babban kofin 'ya'yan itace (adadin kuzari 400)
• P.F. Bukin Buda na Gurasa na Chang (calories 380)

"Rasa Pound 10 a cikin Wata" Tsarin Abinci: Ra'ayoyin Abincin Abinci na Kalori 500

Zaɓi ɗayan waɗannan abincin dare na DIY don ƙare ranarku daidai.

Kaji Marsala

Sinadaran

• garin cokali 2
• 1/4 teaspoon gishiri
• 1/4 teaspoon barkono baƙi
• 4-ounce nono kaza
• 1 teaspoon man canola
• 1 tafarnuwa albasa, minced
• 1 tablespoon diced albasa
• 1 kofin kwata namomin kaza
• 1/3 kofin ruwan inabi marsala
• 1 tablespoon rabi da rabi
• 4 gasasshen sabon dankali
• 1 kofin kore steamed wake
• 1 teaspoon man shanu

Hanyoyi

1. Mix gari da gishiri da barkono baƙi. Nonon kajin malam buɗe ido da yayyafa bangarorin biyu a cakuda fulawa.
2. Heat canola oil a cikin babban skillet akan zafi mai zafi; azuba tafarnuwa tafarnuwa da albasa minti 1.
3. Ƙara namomin kaza kuma dafa minti 5. Tura namomin kaza zuwa gefen kwanon rufi kuma ƙara kaza; searauki minti 2 zuwa 3 a gefe sannan ƙara ruwan marsala.
4. Rage zafi kuma bari ruwan inabi ya ragu da rabi; rabi da rabi kuma a rage da rabi. Ku bauta tare da gasassun sabbin dankali da koren wake da aka gauraya da man shanu da kakar tare da gishiri da barkono baƙi don dandana. (Mai alaƙa: Abincin Minti na 15 wanda Ya Juya Abincin Abinci zuwa Magani)

Seak Steak tare da Eggplant Saute

Sinadaran

• 2 teaspoon man zaitun
• 1 tafarnuwa albasa, yankakken
• 1/4 kofin ruwan inabi ja
• Gishiri da barkono baƙi, dandana
• 1 4-oza na siket
• 1 matsakaici eggplant, peeled da cubed
• 1/3 kofin minced albasa
• 1/2 kofin yankakken tumatir
• 1 tablespoon feta
• 1 tablespoon mint
• 1 tablespoon faski

Hanyoyi

1. Preheat tanda zuwa 350 ° F.
2. Ki tankade man zaitun cokali 1, tafarnuwa, jan giya, da gishiri da barkono baki don dandana.
3. Zuba cakuda akan nama; marinate na minti 20.
4. Yayyafa eggplant tare da teaspoon 1 gishiri, sanya a cikin colander mai layi na tawul na takarda kuma bari ya zauna.
5. Cook steak a cikin mai mai zafi skillet na minti 2 a kowane gefe. Gasa na minti 10.
6. Latsa tawul na takarda akan eggplant. Saute a cikin 1 teaspoon man zaitun har sai da zinariya; ki zuba albasa ki dafa minti 2. Ƙara yankakken tumatir da dafa minti 2; kakar tare da gishiri da barkono baƙi. Cire daga zafi; ƙara feta, mint, da faski.

Taliya tare da Ricotta-Stuffed Mustard Greens

Sinadaran

• 4 matsakaici mustard kore (ko Swiss chard) ganye
• 1/2 kofin nonfat ricotta
• 1/4 kofin masara
• 1/4 kofin diced ja kararrawa barkono
• Black barkono, dandana
• 3/4 kofin marinara sauce
• 1 kofin dafaffen taliya alkama

Hanyoyi

1. Preheat tanda zuwa digiri 350.
2. Ganyen mustard kore (ko chard na Switzerland) a cikin tafasasshen ruwan gishiri na mintina 1 har sai ya bushe da taushi; cire tushe mai kauri a kasan kowace ganye.
3. Haɗa ricotta tare da masara da jan barkono; kakar dandana tare da barkono baƙi.
4. Raba ricotta a cikin koren ganyen mustard kuma a mirgine kowane ɗayan, sanya tarnaƙi a ciki don kada cikawar ta fita. Sanya ganyen da aka cushe a cikin ƙaramin faranti kuma a saman tare da miya marinara.
5. Gasa na minti 20. Bada taliyar alkama gabaki ɗaya. (PS Waɗannan abincin dare na gaba-gaba shine mafi girman abu daga salatin mara kyau.)

Kifi Tacos tare da Chipotle-Lime Sauce

Sinadaran

• 6-oza tilapia fillet
• Matsi ruwan lemun tsami
• Tsuntsa cayenne
• Dankali gishiri
• 1/2 kofin nonfat Girkanci yogurt
• 2 tablespoons mayonnaise
• ruwan 'ya'yan itace 1 lemun tsami
• 1 teaspoon lemun tsami zest
• Cokali 1 zuwa 2 na Tabasco Chipotle Pepper Sauce
• gishiri gishiri
• 2 6-inch masara tortillas
• 4 tablespoons narke daskararre masara
• Baƙaƙen wake na gwangwani cokali 4, kurkusa da ruwa
• 1 kofin shredded kabeji
• 1/2 kofin diced tumatir
• 4 tablespoons chipotle-lemun tsami miya

Hanyoyi

1. Preheat tanda zuwa 375 ° F.
2. Zuba tilapia guda ɗaya tare da ruwan lemun tsami da kakar tare da cayenne da gishiri. Gasa na minti 20.
3. Don yin miya: Haɗa tare da yogurt na Girka, mayonnaise, ruwan 'ya'yan lemun tsami 1, lemun tsami, Tabasco Chipotle Pepper Sauce, da ɗan gishiri.
4. Gasa tortillas a cikin tanda mai gasa kuma a saman kowanne tare da tilapia oza 3; 2 tablespoons narkar da daskararre masara; Cokali 2 na wake baƙar fata na gwangwani, kurkusar da ruwa; 1/2 kofin shredded kabeji; 1/4 kofin tumatir yankakken; da 2 tablespoons chipotle-lemun tsami miya.

California Cobb Salad

Sinadaran

• 1/4 kofin man zaitun
• 1 teaspoon mustard
• 1/3 kofin ja ruwan inabi vinegar
• 1 teaspoon sukari
• 1 teaspoon gishiri
• 1/2 teaspoon baki barkono
• 2 kofuna na kabeji-da-karas slaw
• 4 ounce dafaffen nono kaji
• 2 tablespoons yankakken avocado
• 1 tablespoon crumbled blue cuku
• 1 yanki dafaffen applewood-kyafaffen naman alade, ya ruɓe
• 1/4 kofin diced tumatir
• 4 busassun hatsi gaba ɗaya

Hanyoyi

1. Mix tare da man zaitun, mustard 1, jan giya vinegar, sukari, gishiri, da barkono baƙi.
2. Tasa kayan miya 2 da kabeji-da-karas. Top tare da kaza, avocado, blue cuku, naman alade, da tumatir. Ku bauta wa tare da dukan hatsi crackers. (Haɗa abubuwa ta hanyar jujjuya kayan lambu, furotin, da cuku tare da ɗayan waɗannan girke-girke na kayan miya 3.)

"Asara Fam 10 a cikin wata daya" Tsarin Abincin Abinci: Lafiyayyen Abincin Abincin Abinci

Lokacin da kuke fita gari ko cin abinci tare da dangi ko abokai, ku kiyaye waɗannan zaɓin abincin abincin lafiya. (Mai Dangantaka: Yadda Ake Cin Abinci Har Yanzu A Rage Kiba)

• Panera Bread Salatin Sesame na Asiya tare da kaji da kwano na miya na kayan lambu 10 (calories 510)
• KFC Gurasar Nono Kaza, dankali mai dankali tare da miya, koren wake, da babban masara akan cob (adadin kuzari 490)
• Chili's Mango-Chile Chicken mara laifi (kalori 490)
• Olive Garden Shrimp Scampi Dinner (510 adadin kuzari)

"Asara Fam 10 a cikin wata daya" Tsarin Abincin Abinci: Abincin Abinci

Kowane abun ciye-ciye na waɗannan abubuwan shaƙatawa suna asarar fam 10 a cikin shirin abinci na wata guda yana ƙunshe da adadin kuzari 150; ci abinci sau biyu a rana.

• 1 kofin applesauce tare da 2 graham cracker halves
• Smoothie, wanda aka yi da yogurt na Girkanci 2/3 wanda aka haɗe da 3/4 kofin daskararre strawberries da 1/3 kofin madara
• Karamin mangoro 1, yankakken kuma yayyafa da cayenne da ruwan lemun tsami don dandana, da gingernaps 2
• Guacamole cokali 2 (gwada waɗannan masu fashin don haɓaka tsoma ku!) Tare da kwakwalwan pita guda huɗu na alkama
• 3/4 ounce cuku cheddar da ƙaramin apple
• 1/2 kofin dafaffen shelled edamame da 1 teaspoon man zaitun da kuma yayyafa gishiri teku
• 1 ounce dukan hatsi pretzels tare da 2 tablespoons tzatziki

Bita don