Heino yakanyanya kunaka-protein kudya

Heino yakanyanya kunaka-protein kudya

Zvakanakira kudya zvine mapuroteni zvinosanganisira kuderera kwehuremu hwemuviri, kuramba uchidzikira, kuguta, uye kuderera kwemafuta emumuviri.Kudya kunopihwa mapuroteni akawanda kunosanganisira magiramu 85 eprotein pazuva, anogoverwa pakudya kwega kwega. kuwana kunzwa kwekuguta uye kugutsikana.

Sezvo vanhu vazhinji vachitevera zvirongwa zvekudya kuti vaderedze uremu, chirongwa chinochengetedza kusapfuudza 1500-calori-a-zuva muganhu.

Zuva rekutanga

Chisvusvuro (401 calories)
• Imwe sevhisi yeavocado uye kale omelet
Snack (131 macalorie)
1 pear hombe
1 yepakati orenji
Kudya kwemasikati (430 calories)
• Chikamu chimwe chesaladhi nepizi uye tuna
Snack (156 macalorie)
• Hafu yekapu yeyoga yega yega, yakaderera-mafuta yeGreek
• Hafu yekapu yeblueberries
Kudya kwemanheru (400 calories)
• XNUMX kushumira kwerosemary yakakangwa salmon neasparagus uye mbatatisi
Huwandu hwezuva nezuva: 1518 makorikori - 71 magiramu emafuta - 94 magiramu emapuroteni - 137 magiramu emacarbohydrates - 32 magiramu efiber - 1714 milligrams yesodium.

zuva rechipiri

Chisvusvuro (410 calories)
• Imwe inoshandiswa ye-anti-inflammatory cherry uye sipinashi juice
Snack (181 macalorie)
• 1 kapu ye plain, low-fat Greek yogurt
• Hafu yekapu yeblackberries
Kudya kwemasikati (374 calories)
• Imwe kushumira sipinachi uye sitirobheri saladhi
Snack (100 macalorie)
• Hafu yekapu yeedamame
Kudya kwemanheru (454 calories)
• Imwe kudyiwa kwekaredhi saladi necrispy quinoa
Zuva rega rega: 1519 macalorie - 75 magiramu emafuta - 88 magiramu emapuroteni - 134 magiramu ecarbs - 30 magiramu efiber - 1432 milligrams yesodium

nezuva retatu

Chisvusvuro (410 calories)
• Imwe inoshandiswa ye-anti-inflammatory cherry uye sipinashi juice
Snack (110 macalorie)
• 1 kapu ye plain, low-fat Greek yogurt
Kudya kwemasikati (374 calories)
• Imwe kushumira sipinachi uye sitirobheri saladhi
Snack (112 macalorie)
• 1 zai rakabikwa
• Hafu yekapu yecranberries
Kudya kwemanheru (514 calories)
• 1 kudya kwehuku nemiriwo neparsley, walnuts uye pesto sauce
Zuva rega rega: 1520 makorikori - 78 magiramu emafuta - 92 magiramu emapuroteni - 126 magiramu emacarbohydrates - 28 magiramu efiber - 1576 milligrams yesodium

zuva rechina

Chisvusvuro (341 calories)
1 kapu yakajeka, yakaderera-mafuta Greek yogati
• Hafu yekapu yemaarumondi akachekwa
• Hafu yekapu yeblueberries
Snack (131 macalorie)
Peya hombe
Kudya kwemasikati (374 calories)
Govera sipinashi nemastrawberries
Simba
Snack (216 macalorie)
• 20 isina munyu yakaoma yakakangwa maarumondi
• Mukombe wemabhurosi
Kudya kwemanheru (442 calories)
• Mushonga mumwe chete weshrimp nemhiripiri kebab nehanyanisi yakagochwa
Zuva rega rega: 1504 makorikori - 82 magiramu emafuta - 90 gramu mapuroteni - 115 magiramu emakhahydrates - 31 gramu fiber - 1003 milligrams sodium

Zuva rechishanu

Chisvusvuro (410 calories)
• Imwe inoshandiswa ye-anti-inflammatory cherry uye sipinashi juice
Snack (87 macalorie)
• Hafu yekapu yeyoga yega yega, yakaderera-mafuta yeGreek
• Hafu yekapu yeblueberries
Kudya kwemasikati (374 calories)
• Imwe kushumira sipinachi uye sitirobheri saladhi
Snack (154 macalorie)
• 20 gramu yearumondi yakaoma yakaoma yakakangwa
Kudya kwemanheru (463 calories)
• 1 burger uye sweet potato fries
Zuva rega rega: 1488 makorikori - 82 magiramu emafuta - 90 gramu mapuroteni - 113 magiramu emakhahydrates - 30 gramu fiber - 1442 milligrams sodium

zuva rechitanhatu

Chisvusvuro (341 calories)
• 1 kapu ye plain, low-fat Greek yogurt
• Hafu yekapu yemaarumondi akachekwa
• Hafu yekapu yeblueberries
Snack (200 macalorie)
• 1 yepakati apple
• 1 tbsp. Natural nzungu ruomba
Kudya kwemasikati (374 calories)
• Chikafu chimwe chebhinzi chena nekotapeya tositi
• 1 kapu yekefir yakajeka, yakaderera-mafuta (mukaka wakaviriswa).
• 1 clementine
Snack (170 macalorie)
• 22 maarumondi akaoma asina munyu
Kudya kwemanheru (431 calories)
• Chikafu chimwe cheGreen Farro chine:
Mukombe nehafu yebhinzi itsva dzakasvuurwa
1 teaspoon munyu, yakakamurwa
Kapu yemashizha matsva basil
Chikamu chechina chemashizha eparsley matsva
1 tablespoon minced garlic itsva
Half teaspoon yeanchovy paste
Hafu yekapu yemafuta akazara yogurt
2 tablespoons mayonnaise
1 tablespoon yemuto mutsva wemononi
Hafu yekapu yeextra virgin olive oil
1 kapu yakachekwa zvakanaka cucumber
1 kapu yakabikwa zamu rehuku kana bhinzi chena
Zuva rega rega: 1515 makorikori - 73 magiramu emafuta - 86 gramu mapuroteni - 146 magiramu emakhahydrates - 31 gramu fiber - 1492 milligrams sodium

zuva rechinomwe

Chisvusvuro (401 calories)
• 1 yepakati orenji
Snack (181 macalorie)
• 1 kapu ye plain, low-fat Greek yogurt
• Hafu yekapu yeblackberries
Kudya kwemasikati (374 calories)
• Chikafu chimwe chebhinzi chena nekotapeya tositi
• 1 kapu yepasi-mafuta Greek yogurt
• 1 clementine
Snack (100 macalorie)
• Hafu yekapu yeedamame
Kudya kwemanheru (432 calories)
• Imwe kushandiswa kweCajun-marinated tofu nebeetroot cream
Zuva rega rega: 1488 macalorie - 72g mafuta - 85g protein - 142g carbs - 36g fiber - 1665mg sodium

Maguy Farah's horoscope kufanotaura kwegore ra2023