Mahere Mahere Kai Tinana 2013: Marama 1

Toka Te Manawa

• Parakuihi
• Tina
• Whakaaro Paramanawa Hauora
• Kai hakari
• Kai reka
• Arotake mo

Ko te tiki i te kopu maeneene, angiangi nga huha, me te taamaha kia kaha ake te waahanga. Ko te taahiraa tuatahi ko te mohio ki nga nekehanga i roto i ta maatau mahere whakangungu Summer SHAPE Up, engari ki te kore koe e whakahou ano i taau kai, ka noho huna nga uaua katahi ano ka tapahia ki raro i te paparanga ngako. Whakauruhia tenei kaupapa whakawhaiaro, i hangaia e Jackie Newgent, R.D., kaituhi o 1.000 Nga Tohutao Kawa-iti. Whakakiihia ki nga kai reka, makona, kua whakaritea mo o hiahia (kaore he gluten, hei tauira, he kai huawhenua ranei) me te ahua noho (tunu kai tunu me te kai-te-haere) . Pau i te 1,600 Calories ia ra ka whai ake i tetahi o nga mahere kai ana ka rite koe ki te whakauru bikini hou i te Ra Whakamaumahara! Me haere tonu mo nga marama e toru (ka whakaratohia e matou etahi atu whiringa kai hauora no reira me hoki mai ano!) ka ngaro pea koe i te 10 neke atu ranei nga pauna. He aha taau e tatari ana? Kohia!

Parakuihi

Whakanuia mo te 370 ki te 400 Calories

Tuhinga

Sosis me te Oat "Grits"

1 ½ kapu oatmeal tapatapahia rawatia kua tunua ki runga ki te 1 hekere tiihi koati ngohe, 3 tōmato tapatapahi kua whakamarokehia ki te ra, 1 hekere heihei tunua, 1 punetēpu basil hou tapatapahi, me te pepa pango hou hei reka.

{400 CALORIES}

KOREUTU-FREE

Huevos Scramble [whakaahua]

1 te hua manu me te 2 nga huu hua manu i taatakihia ki te ¼ kapu maramara pepa Tiihi tiihi, ¼ kapu piahia he awhekawhe, me te tote moana me te pepa pango ki te tarai; 6 nga maramara tortilla kānga puru kore pumu-puu, ka mau ki te 3 punetēpu pico de gallo; 2-hekepa pineaporo poro

{400 pūngoi}

VEGETARIAN

Peke Harakei Kiri

1 te pata totini totini-totini i kapi ki te 3 punetēpu tiihi Neufchâtel, 1 tiiwai mōrohe, me te asp tīpune he kākano hēhami 15.2-hekere te wai kāreti karoti me te kanekane hou ka taea te whakamatau

{370 pūngoi}

ON-TE-HAERE

Starbucks Spinach & Feta Parapara Parakuihi

i honoa ki te kawhe latte tio nui (16-hekeheke) kiri (kaore he ngako) kua tauhiuhia ki te hinamona

{380 pūngoi}

Tina

Whakanohia te 430 ki te 470 nga kaata

Tuhinga

Mihu Pianati Thai [Whakaahua]

E 2 hekere kua tunua ka whakamatao nga miihini soba ka ruia ki te 3 punetēti kīnaki pīnati Thai, 10 tunutunu iti mehua iti, ½ kapu ka tapatapahi tapatapahia he pepa pere whero, ½ kapu ka tapatapahia te totoma Ingarihi, me te cilantro ki te tarai; kohia he poro kotakota ki runga

{440 CALORIES}

KOREUTU-FREE

Huamata heihei California

4 hekere te uma heihei tunua kua konatunatua ki te 1 apricot maroke tapatapahi rawa, 1 punetēpu miraka miraka Kariki kore ngako, 2 tīpune mayonnaise iti, 1 tīpune winika cider, 1 punetēpu wōnati tapatapahi, he timonga tote moana, me te tarragon hou ki te reka; 1 te kakau tieri me te 10 nga paura paraoa i te taha ki te hapai i te huamata

{430 CALORIES}

VEGETARIAN

Pereti Mediterranean

1 pita witi katoa i te taha o te 1 kapu tōmato here, 6 oriwa Kalamata, 1 hekere pata tapatapahi, me te ¼ kapu hummus

{430 CALORIES}

ON-TE-HAERE

Te Hupa Piki Pango a Applebee

takirua me te huamata Hiha

{470 pūngoi}

Whakaaro Paramanawa Hauora

Ko te whai kia 130 ki te 160 calories

Tuhinga

Artichoke Heart and Pistachio Huamata

E 2 kapu mesclun greens i ruia me te art kapu artichoke ngakau me te 15 pistachios tunua; totoro ki te 1 ½ punetēpu rāporo vinaigrette

{140 CALORIES}

KOREUTU-FREE

Edamame[Whakaahua]

¼ kapu iti te tote, edamame maroke

{130 CALORIES}

VEGETARIAN

Karoti me Hummus

3 punetēpu raukikini kowhai hummus lentil me te 8 kāreti pēpi

{160 CALORIES}

ON-TE-HAERE

Panda Express Veggie Spring Roll

{160 CALORIES}

Kai hakari

Me whai ki te 420 ki te 460 calories

Tuhinga

Cajun Salmon

E 5 hereti te honi mohoao i pania ki te asp tīpune whakaranu Cajun me nga kakau 7 pakipaku i maka ki roto i te 1 tīpune hinu oriwa, ka tunua mo te 12 meneti i te 400˚F; hora atu ki te ¾ kapu raihi parauri poto-poto kua tapaina ki te 1 punetēpu chives hou tapatapahi me te 1 punetēpu aramona tapatapahi; whakapaipai nga ika ki te honi remana ki te pangia e koe

{460 CALORIES}

KOREUTU-FREE

Beef Middle Middle me nga Kebab Squash

3 hekere he mīti mīti me te 1 kamokamo raumati kōwhai i whakakikoruatia ki te hinamona me te skewered; tohaina ki te taha o te kapu quinoa maoa kua makahia ki te punetēpu he nati paina e rua, e 2 punetēpu i tapatapahia he mint hou, me te kotahi tīpune hinu oriwa; whakapaipai me te poro rēmana

{450 CALORIES}

VEGETARIAN

Bell Pepper me Bella Pizzette [Whakaahua]

Kotahi te pute-putunga puru-puru i kapi ki te hinu tīni kotahi te tīpune, ½ kapu mozzarella wahi-skim, ½ kapu tapatapahi harore bella peepi, ½ kapu ka tapatapahia he pepa pere pereki me te whero, 1 riki whero kua tapatapahia (ka wehea ki nga mowhiti), 1 ka tapatapahi tino nui koroka karika, me te 2 punetēpu Pecorino Romano; tunua i te 450°F mo te 25 meneti, kia maoa ranei

{460 CALORIES}

ON-TE-HAERE

Olive Garden Lasagna Primavera Me te heihei tunutunu

{420 CALORIES}

Kai reka

Whakanohia te 180 ki te 210 nga taumaha

Tuhinga

Karamere Sundae [Whakaahua]

½ kapu te miraka miraka kore kai kai totini kua maroke ki te 1 punetēpu te ranu caramel tote mahana

{180 pūngoi}

KOREUTU-FREE

Te tiihi me nga tiihi

1 kapu cherry hou me te 1 hekere tapatapahi cheddar koi koi

{210 CALORIES}

VEGETARIAN

Berry Delight

1 ½ kapu tapatapahi rōpere ka whiua ki te 1 tīpune winika balsamic ma me te 1 tīpune agave nectar; 2 Tapawha 1-inihi (tata ki te un hekere ia) tiakarete pouri

{190 pūngoi}

ON-TE-HAERE

Jamba Juice Jazzy Java Chocolate Frozen Yogurt

{210 CALORIES}

Arotake mo