Nri ụtụtụ kacha mma nke ndị na-agụ akwụkwọ

Ndinaya

• Nyochaa maka

Mgbe anyị rịọrọ gị ka ị zitere nri ụtụtụ na -atọ ụtọ nke kachasị amasị gị, ejupụtala anyị n'ọtụtụ narị echiche dị ụtọ. N'ụzọ doro anya, ndị na-agụ ụdị ọdịdị anọghị n'etiti pasent 25 nke ndị America na-awụ nri ụtụtụ! Ihe ọma kwa. Nnyocha nke Mahadum Colorado na National Weight Control Registry mere na omume ndụ nke ihe fọrọ nke nta ka ọ bụrụ mmadụ 3,000 tụfuru 30 ma ọ bụ karịa pound (ma debe ya maka otu afọ ma ọ bụ karịa) na-egosi na iri nri ụtụtụ mgbe niile bụ otu n'ime ihe ndị a. ihe ngosi kacha mma maka ịga nke ọma n’ibu ibu. Ya mere, iji sọpụrụ ncheta afọ 21st anyị, anyị ahọpụtala iri abụọ na otu n'ime nri nri kacha mfe, na-edozi ahụ na nke sitere n'ike mmụọ nsọ nke ndị na-agụ SHAPE n'ezie nyefere n'ụdị asaa.

Bilie-na-enwu ọka

1. Waffles zuru oke na yogọt na mkpụrụ osisi strawberry: toast 2 waffles ọka zuru oke. N'elu ya na iko iko yogọt vanilla lowfat na 1/2 iko mkpụrụ osisi sliced. Akara nri: Kalori 373, abụba 11 g.

"Ọ bụrụ na ọ na-adị m njọ, m na-awụsa sirop maple dị ọcha n'elu maka ọgwụgwọ dị ụtọ."

-- Daphne Shafer, Morehead City, N.C.

2. Tomato na Chiiz English Muffin: N'elu mkpụrụ ọka Muffin Bekee zuru oke nwere chiiz Cheddar dị oke ala abụọ na mpekere tomato abụọ. Efere ruo mgbe chiiz gbazee. Akara Nri: Kalori 242, abụba 5 g.

"Ọ dị ngwa ngwa ma nwee nri ọka, mmiri ara ehi na akwụkwọ nri."

- Susan Ackermann, Ellendale, ND

3. Mmanya Ahụekere Agbazere: Gbasaa mpekere 2 nke achịcha ọka wit niile toasted na nnukwu ngaji 2 belatara abụba. Akara nri: 320 kcal, 14 g abụba.

"Gooey gbazere bọta ahụekere na -ewe oge iri nri, yabụ nri ụtụtụ na -adịte aka."

Pauline Wagnor, Fairlawn, Ohio

Ọkachamara ọkachamara n'ihe oriri anyị na-ekwu "Ngwa nri achịcha zuru oke nwere eriri karịa achịcha na-acha ọcha," ka Jackie Nugent, RD, onye na-ahụ maka nri na New York City na-ahụ maka nri. "Nri nri na -abawanye afọ ojuju, ebe ọ na -enyeghị kalori!"

Àkwá dị ịtụnanya

4. Egọ Becky na Sanwichi Ose Na-acha uhie uhie: Akwachasị nsen 2 na 1 teaspoon ose ose na griiz kpuchiri ihe nsị na-esi nri nke na-adịghị ahụkebe. Na-eje ozi na muffin Bekee zuru oke. Akara nri: 245 kcal, 15 g abụba.

"Nri ụtụtụ a ngwa ngwa na -enye protein na -enye ume."

- Becky Thackston, Hiram, Ga.

5. Anụ ezi na -enweghị ụta na àkwá: Na skillet kpuchie ya na ihe na -esi nri, na -agbaze akwa ọcha 4 na 2 ounces grated lowfat Cheddar cheese na 1 anụ ezi toki. Akara Nri: calorie 196, 6 g abụba.

"Nri ụtụtụ a na-eju afọ na-eme m ogologo ụbọchị dum."

-- Kelly Sullivan, Yonkers, NY.

6. Egg na Veggie Sausage Kechie: Na -emegharị akwa akwa 2 na ighe 1 sausage veggie na skillets dị iche iche kpuchie na ihe na -esi nri na -adịghị. Dichaa soseji na akwa nhicha akwụkwọ wee kesaa na tortilla ọka wit dum. Na-ekpuchi akwa na 1 tablespoon ketchup, ma tụgharịa. Akara nri: Kalori 219, 3 g abụba.

"Ọ tọrọ ụtọ, obere kalori na afọ ojuju!"

- Liza Zaracko, Vineland, NJ

Ọkachamara n'ihe oriri anyị na-ekwu na "akwa ọcha na toki anụ ezi ma ọ bụ soseji veggie bụ ezigbo isi mmalite nke protein siri ike nke na-arapara n'ahụ gị," onye na-ahụ maka nri na-edozi ahụ bụ Evelyn Tribole, MS, R.D, onye dere akwụkwọ akụkọ kwuru. Isi nri ụdị ụlọ nwere ahụike karịa (Rodale, 2000). "Iji dozie ya ntakịrị, tinye otu iberi ma ọ bụ abụọ nke toast ọka dum na ụfọdụ mkpụrụ osisi ọhụrụ."

Igbe nri ụtụtụ kacha mma

7. Kashi, Mkpụrụ osisi na mmiri ara ehi: Jikọta mkpụrụ ọka Kashi 3/4, iko iko mkpụrụ osisi 1/2 na mkpụrụ mmiri ara ehi soy. Akara Nri: Kalori 194, abụba 6 g.

"Mgbe a na -agba m ọsọ, m na -etinye ọka n'ime nnukwu iko nke nwere mkpụrụ osisi na mmiri ara ehi soy, rie nri mgbe m na -akwadebe ụmụaka m."

-- Kathleen Allen, Evergreen, Colo.

8. Texas Peanut Butter Crisp: Microwave 1 ngaji mmanụ bọta ahụekere mara abụba nke gbadara agbacha ruo 30 sekọnd. Wụsa n'elu otu iko Fiber 1 cereal tinyekwara banana 1 ọkara ọkara. Akara Nri: 309 kcal, 8 g abụba.

"Nri ụtụtụ a dị ka osikapa Krispies na -eji bọta ahụekere!"

- Paula Felps, Lewisville, Texas

9. Classic Cereal Combo: 1/2 cup bran cereal with 1/2 cup shredded frosted mini-wheat cereal na 1 cup skim milk. Akara nri: 251 kcal, 2 g abụba.

"Maka ụdị na ụtọ, m na-agwakọta ọka abụọ dị iche iche na nnukwu efere m kwa ụtụtụ. Ngwakọta kachasị amasị m gụnyere All-Bran na Kellogg's Mini-Wheats, na Raisin Bran na Total."

-- Amy Rhodes, Owego, N.Y.

Ọkachamara nri nri anyị na-ekwu "Ana m akwado ijikọta ọka," Nugent kwuru. "Ọ na -enye gị ohere ịnụ ụtọ ụtọ ọka ọ favoriteụ yourụ kachasị amasị gị, nke nwere ike ọ gaghị adị oke oke na eriri, yana ọka nke na -akwakọba n'ime eriri mana ikekwe abụghị otu n'ime ọkacha mmasị gị. Ị ga -enweta nke kacha mma ụwa ọka ọ --ụ --ụ - ezigbo ụtọ yana ọtụtụ eriri. "

Ọrụ ebube Microwaveable

10. Sanwichi nri ụtụtụ mara mma: Microwave anụ ezi hamburger na -enweghị anụ. Na-ekpuchi patty na iberi 1-ounce nke cheese Cheddar dị obere ma tinye na muffin Bekee. Akara nri: Kalori 311, 5 g abụba.

"Ana m ewere nri ụtụtụ a ka m rụọ ọrụ kama iri nri ngwa ngwa."

- Sabine H. Lien, Ogige Ubi, Fla.

Ọkachamara nri anyị na -ekwu "Chọọ patties nwere gram 3 nke abụba ma ọ bụ ihe na -erughị calorie 100," ka Elizabeth Somer, MA, RD, onye edemede Nri Mmalite (Henry Holt, 2002).

11. Cinnamon-Apple Bake: Debe mpekere peeled nke 1 ọkara apụl n'ime nnukwu efere; n'elu ya na 1/2 iko ọka ọka na mkpọ nke cinnamon. Microwave na elu maka nkeji 2. Akara Nri: 167 kcal, 2 g abụba.

"Nri ụtụtụ a dị ka ahụike microwaved apụl siri ike."

- Mirella Mosca, Maple, Ontario, Canada

12. Egg Whites na Spinach: Microwave 3 akwa ọcha na 1/2 iko a kpochapụrụ akwụkwọ nri friji maka nkeji abụọ wee gbakwunye ntụtụ ose ose. Akara Nri: Kalori 83, 0 g abụba.

"Ịtinye ọkara nke nduku bliss na-acha uhie uhie na-enye akwa ọcha na spinach karịa oomph!"

- Patricia Granata, Baltimore

Nanị smoothies na -atọ ụtọ

13. Smoothie: Arụrụ n'ụlọ '' ice cream '': gwakọta 1 iko mkpụrụ osisi ọhụrụ, iko mmiri ara ehi dị warara, otu ngwugwu 3 ounce ozugbo na-enweghị ngwakọta vanilla pudding na 1 iko a gwakọtara agwakọta maka sekọnd 45. Na -eme 4 servings. Akara Nri (1 iko): 100 kalori, 1 g abụba.

"Ana m enweta ụfọdụ mkpụrụ osisi m kwa ụbọchị na mkpa mmiri ara ehi na smoothie a."

-- Mackenzie Taylor-McLaine, Dewey Beach, Fla.

14. Tofu Shake: Gwakọta 1 cup oroma ma ọ bụ painiapulu ihe ọṅụṅụ na 31/2 ounces ike ma ọ bụ silken tofu na 1/2 iko mkpụrụ ruo mgbe ire ụtọ. Akara Nri (1 iko): kalori 342, abụba 4g.

"Ihe ịma jijiji a dị mma mgbe mgbatị ụtụtụ m gasịrị!"

-- Lillian Breen, Natick, Mass.

15. Nkwa yogọt-Citrus: gwakọta 1 iko yogọt nonfat vanilla na mkpụrụ osisi 1/2, iko iko oroma 1/2, nri mkpụrụ flax, ngaji ọka wheat abụọ na iko mmanya iko 1/2 na blender ruo mgbe ọ dị nro. Akara Nri (1 iko): kalori 372, abụba atọ.

"M na-agbakwunye mmanụ aṅụ ma ọ bụrụ na ọ chọrọ ntakịrị ụtọ. Ọ dị ka ịnweta milkshake maka nri ụtụtụ."

--Margarita Jager, Stow, Ohio

Ọkachamara ọkachamara n'ihe oriri anyị na-ekwu "Mkpụrụ osisi juru na antioxidants, vitamin na eriri na-alụ ọgụ ọrịa," Somer kwuru. "Na mgbakwunye, ọka wit bara ụba na vitamin E na B. Smoothies bụ ụzọ zuru oke iji tinye nri abụọ a na nri gị."

Ọgwụgwọ Sọnde kacha mma

(Ntụziaka na -ewe ntakịrị oge mana ọ bara uru na mbọ)

16. Nduku na nsen nsen: Jikọta eyịm akwụkwọ ndụ akwụkwọ ndụ abụọ a kụrụ nke ọma na 1 anụ ezi toki n'ime nnukwu efere na ngwa ndakwa nri 1 nkeji. Nwuo na 1 diced nduku na ngwa ndakwa nri 3-5 nkeji ọzọ. Tinye nnu, ose na 1 akwa a kụrụ akụ. Microwave na elu maka nkeji 11/2 ọzọ. Wụsa ya na 1 tablespoon chiiz cheddar dị obere. Jiri 1/2 iko ngalaba oroma jee ozi. Akara Nri: 400 kcal, 10 g abụba.

"Mgbe ụfọdụ m na-atụgharị nke a ka ọ bụrụ obere nri abalị ngwa ngwa site na ịgbakwunye akwa ọzọ na iberibe anụ ezi."

- Lana Harrison, Los Angeles

17. Chili Chiiz Omelet: Na obere skillet, jikọta 1/2 iko akwa dochie anya, 1/4 iko chili na-enweghị abụba na 1 iberi chiiz dị ala. Esi nri maka nkeji 5. Jiri tomato uhie 1 jee ozi, sliced, n'akụkụ. Akara Nri: 182 kcal, 5 g abụba.

"Omelet a na-atọ ụtọ karịa ka ọ dị na cheese gbazere n'elu."

- Christy Neria, La Verne, Calif.

18. Pancakes Oat Bran Blueberry: Jikọta otu ngwugwu 12 ounce azụmahịa oat-bran pancake mix na 1 iko oyi kpọnwụrụ na iko iko 1/2. Batter batter na griddle nke e ji esi nri na-esighị n'osisi na-esi ísì ụtọ kpuchie. Esi nri pancakes n'otu akụkụ ruo mgbe afụ ga -apụta, wee tụgharịa. Jiri iberibe mkpuru osisi egusi jee ozi. Akara nri (2 pancakes na 1/2 iko mmanụ a meụ): calorie 157, abụba 1.5 g.

"Ọtụtụ mgbe m na -eme pancakes ọzọ iji kpọnwụọ wee kpoo ọzọ maka ụtụtụ ọzọ."

- Julie Husman, Valencia, Calif.

Ọkachamara n'ihe oriri anyị na-ekwu na "Panake ndị a nwere eriri soluble, nke na-ebelata ohere ị nwere maka ọrịa obi na ọrịa shuga ma mee ka afọ ju gị ogologo oge, yabụ na ị gaghị eri nri ma emechaa n'ụbọchị," Somer na-ekwu. "N'elu nke ahụ, blueberries bụ otu n'ime ihe kachasị mma nke nne Nature nke antioxidants."

Nri ụtụtụ na-agba ọsọ

19. Nri ụtụtụ n'ime nnukwu efere: Jikọta 1/2 iko nke ọ bụla applesauce na yogọt vanilla na -enweghị abụba, 1 teaspoon shuga aja aja na mpekere nke pawuda. Refrigerate ngwakọta n'otu abalị. Were ngaji mkpụrụ osisi mkpụrụ osisi mkpụrụ osisi mkpụrụ osisi mkpụrụ vaịn tupu ị rie nri. Akara Nri: Kalori 250, 0,5 g abụba.

"Ana m eme nnukwu ihe a ma chekwaa ya na friji izu niile."

-- Rosemary Blethen, Antiọk, Calif.

20. Cantaloupe na Cottage Cheese: Jupụta ọkara nke ọkara cantaloupe (mkpụrụ ewepụrụ) na 1 iko obere cheese na obere obere mkpụrụ osisi sunflower na-enweghị nnu. Tinye 1 teaspoon mmanụ aṅụ. Akara Nri: 443 kcal, 10 g abụba.

"Afọ m dị oke egwu iri ihe ọ bụla dị arọ n'ụtụtụ, yabụ ngwakọta a na -edozi afọ m ma nye m ume ịmalite ụbọchị."

- Lana Hawkins, Los Angeles

21. Apple Danish Roll-Up: Ebe 1/2 apple, sliced, 2 mkpa mpekere nke akụkụ-skim mozzarella cheese na 1/2 teaspoon shuga na a dash nke cinammon na ntụ ọka tortilla. Kechie na kpoo ọkụ na ngwa ndakwa nri maka 30 sekọnd. Akara Nri: 225 kcal, 7 g abụba.

"Agbalịkwara m nke a maka nri ehihie site n'ịgbakwunye mpekere ole na ole nke obere mmanụ aṅụ dị ala. Naanị tụgharịa ya ma nwee obi ụtọ!"

-- Sandy Johnson, Tulsa, Ọkla.

Ọkachamara nri nri anyị kwuru na "Apple Danish Roll-Ups bụ mmalite na-edozi ahụ ruo taa," Nugent kwuru. "Ọ na-enye nri nri atọ n'otu-mkpụrụ osisi, mmiri ara ehi na ọka-nke kacha mma maka nri zuru oke. Ọ bụrụ na-eji 2 ounces ma ọ bụ karịa nke cheese mozzarella, mpịakọta nke ọ bụla na-enye ihe dị ka ọkara nke calcium ị chọrọ maka ụbọchị niile. "

Nyochaa maka