Wachi inorova masikati uye mudumbu mave kutogunun'una. Asi pane sarudzo dziri nani pane yako yakajairika sad desk saladhi kana nezuro manheru ane mafuta eChinese akasara. Heano: manomwe emagetsi ekudya kwemasikati mabikirwo ayo anokupa iwe mafuta kuti ugare wakapinza, upbeat uye kazhinji kugutsikana nehupenyu.
1. Yese gorosi pita + sliced turkey zamu + apple + mbudzi cheese
Tanga nepita, iyo yakaderera mumakori uye mafuta asi ine fiber yakawanda. Izadze neroast turkey panzvimbo yedeli-counter zvinhu kuti udzivise iyo yose isingakoshi sodium.
2. Kale + quinoa + feta cheese + avocado
Yakazara neprotein, fiber uye mafuta ane hutano, izvi zvina zvinongedzo zvinobata kiyi yekuzadza uye inogutsa saladhi.
3. Kuputira gorosi + sipinashi + tsvuku tsvuku + hummus
Tinogona kudzika nekudya kweMediterranean. Hummus - yakatakurwa nemafuta asina unsaturated, mapuroteni uye fiber - ndiyo yakakwana sandwich filler. Wedzera rima, mashizha egirinhi sepinashi uye mavheji akaomeswa semhiripiri kune mamwe mavhitamini nemamineral.
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4. Sweet potato + huku zamu + avocado
Pane chikonzero nei mbatatisi ichionekwa seimwe yemiriwo ine hutano hwakatenderedza--iyo haina mafuta zvachose ichiri yakakwira mu potassium, calcium uye mavitamini A uye C. Chicken, zvakadaro, inzira yakanaka yekuzadza mapuroteni. pasina kudya mafuta akazara. Cheka imwe avocado (mafuta ane hutano, vanhu) uye uikande zvese musaladhi kana pamusoro pezviyo zvendiro ine mavara akajeka.
5. Mixed greens + Tuna fish + cannellini beans + extra virgin olive oil
Wanga uchiziva here kushumirwa kwetuna yemumagaba kunongova ne100 calories chete? Idye pasalad kana sangweji nebhinzi chena (yakazara nefiber, iron uye magnesium) uye kudonhedza kweE.V.O.O. Yum.
6. Nyemba + chickpeas + cauliflower + curry powder
Ichi chikuru chekudya chemasikati chemuriwo (chichirove muwoki wochikanda mumudziyo weTupperware) chizere nematani ezvinovaka muviri zvakanaka. Lentils uye chickpeas zvine fiber uye mapuroteni, nepo miriwo yecruciferous senge cauliflower yakakwira muvhitamini C uye potassium.
7. Pasta yose yegorosi + broccoli + pine nuts + Parmesan
Hapana chakaipa nepasta yekudya kwemasikati, chero bedzi iwe uchiidya zvine mwero. Bvisa kapu yezviyo zviyo zvinotapira zvine low-calorie, high-fiber broccoli uye shongedza nepine nzungu, ine akawanda monounsaturated mafuta, antioxidants uye iron.
