Sili o le Au Faitau Tusi

Anotusi

• Iloilo mo

Ina ua matou fai atu ia te oe e lafo mai i lau taeao meaai maloloina e te fiafia i ai, sa lofituina i matou i le fiaselau o manatu manaia. E aliali mai, o tagata faitau foliga e leʻo aofia i le 25 pasene o tagata Amelika e faʻamisi le 'aiga o le taeao! Mea lelei foi. O suʻesuʻega na faia e le Iunivesite o Colorado ma le National Weight Control Registry i amioga masani a le toetoe 3,000 tagata na leiloa le 30 pe sili atu pauna (ma taofia mo le tausaga pe sili atu) faʻaalia o le 'ai o le taeao i se masani masani o se tasi o sili faʻailoga o le manuia-leiloa manuia. Ile faʻamanatuina ole 21 tausaga, ua matou filifilia ai le 21 o taumafataga sili ona faigofie, sili ona aoga ma faʻamalosi na tuʻuina mai e le au faitau mea moni o le SHAPE i vaega e fitu.

Tulimanu-ma-Susulu Manaʻoga

1. Waffles Whole-Grain With Yogurt and Strawberries: Toast 2 saito atoa waffles faapisinisi. Luga ma le 1/2 ipu lowfat vanilla yogurt ma le 1/2 ipu fasi strawberry. Nutrition Score: 373 kalori, 11 g gaʻo.

"Afai ua ou lagona le pala, ou te faʻasusu i le pito i luga le suamalie maple i luga mo se meaai manaia."

- Daphne Shafer, Morehead City, N.C.

2. Tomato ma Cheese Igilisi Muffin: Luga atoa-saito muffin Igilisi ma 2 aunese lowfat sisi Cheddar sisi ma 2 tamato fasi. Faila seʻia liusuavai le sisi. Faʻamaumauga o meaʻai paleni: 242 kalori, 5 g gaʻo.

"E vave ma o loʻo iai le tautuaina o fatu, susu ma fualaʻau."

- Susan Ackermann, Ellendale, ND.

3. Liu Pata Fafu: Faʻasalalau le 2 fasi falaoa saito toasted atoa ma le 2 sipuni sua paʻu-pinati pinati pinati. Faʻamaumauga o meaʻai paleni: 320 kalori, 14 g gaʻo.

"O le gooey melted peanut butter e umi se taimi e 'ai ai, o lona uiga o le taeao e umi atu."

- Pauline Wagnor, Fairlawn, Ohio

Fai mai le matou tagata poto faapitoa i mea'ai "O mea'ai falaoa saito atoa e tele atu alava nai lo falaoa pa'epa'e masani," o le tala lea a Jackie Nugent, R.D., o se faufautua tau taumafa ma mea'ai a Niu Ioka. "O meaʻai i meaʻai e faʻateleina ai le faʻamalieina o chewing, ae le maua ai se kalori!"

Matagofie Fuamoa

4. Becky's Egg ma Red Pepper Sandwich: Faʻafefe fuamoa 2 ma le 1 sipuni tiina mumu pepa i luga o le uamea ufiufi faʻasusu i le pata-faʻafefiloi kuka nonstick kuka. Auauna i luga o le atoa-saito muffin Igilisi. Faʻamaumauga o meaʻai paleni: 245 kalori, 15 g gaʻo.

"O lenei vave taeao e maua ai le protein malosi."

- Becky Thackston, Hiram, Ga.

5. Bacon ma le fuamoa e le tausalaina: I totonu o le lapisi na ufiufiina i le leai o ni mea kuka kuka, olo le fuamoa 4 fuamoa ma le 2 aunese grated lowfat Cheddar sisi ma le 1 fasi pipi pipi. Faʻamaumauga o meaʻai paleni: 196 kalori, 6 g gaʻo.

"O lenei 'aiga taeao faʻamalieina e faʻamalosia ai aʻu i le aso atoa."

- Kelly Sullivan, Yonkers, NY

6. Fuamoa Fualaʻau ma Fualaʻau Suafa: Afifi 2 fuamoa paʻepaʻe ma falai 1 veggie sosisi soʻoga i ni eseʻega pulou ufiufi ma le kuluina kuka nonstick. Alu le sosisi i luga o le solo pepa ma fasi i luga o le atoa-saito totila. Ufiufi fuamoa ma 1 sipuni ketchup, ma afe i luga. Nutrition Score: 219 kalori, 3 g gaʻo.

"E suamalie, maualalo-kalori ma matua faʻatumu!"

- Liza Zaracko, Vineland, N.J.

Fai mai le matou tagata poto faapitoa i meaʻai "O fuamoa papaʻe ma pipi pipi poʻo sosisi veggie o ni mea lelei na maua mai ai le protein o loʻo pipii ia te oe," o le tala lea a le tamaʻitaʻi o Evelyn Tribole, M.S., R.D, o le tusitala o Sili Atu Soifua Maloloina Kuka kuka (Rodale, 2000). "Ina ia paleni lelei teisi, faʻaopopo se fasi poʻo le lua o le fualaʻau atoa saito ma ni fualaʻau fou."

Ipu o le taeao sili ona lelei

7. Kashi, Fruit and Soy Milk: Tuʻufaʻatasia 3/4 ipu Kashi cereal, 1/2 ipu fasi fasi strawberry ma 1 ipu soy milk. Faʻamaumauga o meaʻai paleni: 194 kalori, 6 g gaʻo.

"Ina ua ou faʻanatinati, sa ou tuʻuina cereal i totonu o se kapeta lapoʻa ma fualaʻau ma soya susu, ma 'ai a o sauni laʻu fanau."

- Kathleen Allen, Evergreen, Colo.

8. Texas Peanut Butter Crisp: Microwave 1 sipuni sipuni o le pata pinati kulimi kulimi ua faʻaitiitia-gaʻo mo le 30 sekone. Sulu i luga o le ipu Fiber 1 cereal faʻapipiʻiina ma le 1 alaalaʻi fasiʻi. Faʻamaumauga o meaʻai paleni: 309 kaloli, 8 g gaʻo.

"Lenei meaʻai o le taeao e pei o se Rice Krispes togafiti ma pinati pinati!"

-- Paula Felps, Lewisville, Texas

9. Combo masani Cereal Combo: 1/2 ipu fualaʻau 'aina ma le 1/2 ipu faʻasili frosted tamaʻi-saito sereal ma le 1 ipu susu skim. Faʻamaumauga o meaʻai paleni: 251 kalori, 2 g gaʻo.

"Mo ituaiga ma tofo, ou te paluina ni serealia eseʻese e lua i laʻu pesini i taeao uma. O laʻu pele sili ona fiafia iai e aofia ai All-Bran ma Kellogg's Mini-Wheats, ma Raisin Bran ma Total."

- Amy Rhodes, Owego, NY

Fai mai le matou tagata poto faapitoa i meaʻai, "Ou te fautuaina le tuʻufaʻatasia o sirio," o le tala lea a Nugent. "E faʻatagaina ai oe ona fiafia i le tofo o lau cereal e te fiafia iai, atonu e le maualuga tele i le fiber, ma se cereal o loʻo teuina i totonu o le alava ae masalo e le o se mea e te fiafia iai. lalolagi cereal - lelei tofo faaopoopo i ai le tele o alava. "

Vavega faʻavevela uila

10. Soifua Maloloina Pukaisi Sanuisi: O le microwave o le meaʻai faʻaola e leai ni aano. Ufiufi le patty i se fasi 1-aunese o lowfat sisi Cheddar ma tuʻu luga o le muffin Igilisi. Faʻamaumauga o meaʻai paleni: 311 kalori, 5 g gaʻo.

"Ou te ave le 'aiga o le taeao e faigaluega nai lo meaai vave."

-- Sabine H. Lien, Winter Park, Fla.

Fai mai le matou tagata poto faapitoa i meaʻai, "Vaʻai mo pateni e 3 kalama gaʻo pe laʻititi ifo i le 100 kaloli," o le tala lea a Elizabeth Somer, M.A., R.D, tusitala o O le Mea'ai Amata (Henry Holt, 2002).

11. Falaoa Sinamoni-Apu: Tuu fasi fasi pepa o le 1 feololo apu i totonu o se pesini; pito i luga ma le 1/2 cup bran cereal ma le dash of cinnamon. Le vevela i luga maualuga mo 2 minute. Faʻamaumauga o meaʻai paleni: 167 kalori, 2 g gaʻo.

"Lenei meaʻai o le taeao e pei o se maloloina microwaved apu crisp."

- Mirella Mosca, Maple, Ontario, Kanata

12. Fuamoa Paʻepaʻe ma Spinach: Microwave 3 fuamoa paʻepaʻe ma le 1/2 ipu defrosted spinach aisa mo le 2 minute ma faʻaopopo sina pine o le pepa uliuli. Faʻamaumauga o meaʻai paleni: 83 kalori, 0 g gaʻo.

"Faʻaopopoina le afa o le Red Bliss potato e maua ai fuamoa papaʻe ma spinach sili atu oomph!"

- Patricia Granata, Baltimore

Naʻo Delicious Smoothies Delicious

13. Smoothie "Aisakulimi" Fa'afale: Fa'afefiloi le 1 ipu fualaau 'aina fou, 2 ipu susu susu, tasi le pusa 3-aunese vave fa'afefiloi pudding vanilla e le ga'o ma le ipu aisa nu'i mo le 45 sekone. E 4 tautua. Fua o Meaʻai (1 ipu): 100 kaloli, 1 g ga'o.

"O lea e maua mai nisi o aʻu fualaʻau ma susu e manaʻomia i lenei aso."

- Mackenzie Taylor-McLaine, Dewey Beach, Fla.

14. Lulu Tofu: Faafefiloi 1 ipu moli poʻo le pinia sua i le 31/2 aunese malo poʻo silk tofu ma 1/2 ipu fualaʻau seʻia sologa lelei. Fua o Meaʻai (1 ipu): 342 kalori, 4 g gaʻo.

"E sili lenei lulu pe a maeʻa laʻu toleniga i le taeao!"

- Lillian Breen, Natick, Misasa.

15. Yogurt-Citrus Shake: Faafefiloi 1 ipu yogurt vanila e leʻo iai ma le 1/2 ipu fualaʻau, 1/2 ipu sua moli, 1 sipuni ti laulau flax, 2 sipuni kulimi sana ma le 1/2 ipu aisa i totonu o se paluga seʻia oʻo ina lamolemole. Fua o Meaʻai (1 ipu): 372 kalori, 3 g gaʻo.

"Ou te faʻaopopoina sina meli pe a manaʻomia sina suamalie laitiiti. E pei lava o le iai o se susu susu mo le 'aiga o le taeao."

- Margarita Jager, Stow, Ohio

Fai mai le matou tagata poto faapitoa i meaʻai, "O fualaʻau fou e tumu i vailaʻau e puipuia ai faʻamaʻi, vitamini ma alava," o le tala lea a Somer. "Faʻaopopo, o le germ germ e mauoa i vitamini E ma le B. O mea manogi lelei o se auala sili lea e faʻaopopo uma ai nei supaʻai i lau taumafataga."

Taumafaga Sili o le Aso Sa

(O fualaʻau e fai sina umi o le taimi ae e aoga le taumafaiga)

16. Potato and Egg Hash: Tuu faatasi aniani lanumeamata 2 tipi ma 1 fasi pipi pipi i totonu o se pesini ma microwave 1 minute. Faʻamalosi i le 1 diced potato ma microwave 3-5 minute sili atu. Faʻaopopo masima, pepa ma 1 fuamoa sasaina. Laʻititi e faʻaaoga ai le microwave mo le isi 11/2 minute. Fafasi ma le sipuni sipuni sisi sisiina lowfat Cheddar. Auauna ma le 1/2 ipu o moli moli. Faʻamaumauga o meaʻai paleni: 400 kalori, 10 g gaʻo.

"O nisi taimi ou te suia ai lenei i se taumafataga taumafataga vave i le faʻaopopoina o se faʻaopoopoga fuamoa ma se fasi fuamoa."

- Lana Harrison, Los Angeles

17. Chili Cheese Omelet: I totonu o se tamaʻi api laʻau, tuʻufaʻatasia le 1/2 ipu fuamoa sui, 1/4 ipu chili-leai gaʻo ma 1 fasi sisi maualalo. Kuka mo le 5 minute. Auauna ma le 1 mumu tamato, fasi, i le itu. Faʻamaumauga o meaʻai paleni: 182 kalori, 5 g gaʻo.

"O le omelet lenei e sili atu ona ga'o le tofo nai lo le sisi fa'afefe i luga."

- Christy Neria, La Verne, Calif.

18. Oat Bran Blueberry Pancakes: Fa'afefiloi le tasi 12-aunese afifi faapisinisi panikeke paluga oat-bran ma 1 ipu blueberries aisa ma le 1/2 ipu vai. Ladle batter luga o se griddle coated ma pata-flavored nonstick kuka pasī. Kuka panikeke i le tasi itu seʻia aliali mai ni puta, ona see lea. Auauna i tamaʻi meleni meli. Fua o Meaʻai (2 pancakes ma 1/2 ipu meleni meleni): 157 kalori, 1.5 g gaʻo.

"E masani ona ou faia nisi panikeke e faʻamalo ai ma toe faʻamama ai mo se isi taeao."

- Julie Husman, Valencia, Calif.

Fai mai le matou tagata poto faapitoa i mea'ai, "O panikeke nei e maualuga le alava solu, e fa'aitiitia ai lou a'afia i ma'i fatu ma le ma'i suka ma fa'atumauina ai lou tu'u umi, ina ia tau le 'ai tele i se taimi mulimuli ane i le aso," o le tala lea a Somer. "I le pito i luga o lena, blueberry o se tasi o Tina Natura sili sili punaoa o antioxidants."

Malu o le taeao

19. O le taeao i totonu o se Pesini: Tuu faatasi le 1/2 ipu apu taitasi ma le yogurt vanilla e le ga'o, 1 sipuniti suka enaena ma sina sinamoni. Fa'aa'ai le paluga i le po. Tu'u i luga le 2 sipuni tele o le cereal Grape-Nuts ae le'i 'ai. Faʻamaumauga o meaʻai paleni: 250 kaloli, 0.5 g ga'o.

"Ou te faia se vaega tele o lenei ma teu i le pusaaisa i le vaiaso atoa."

- Rosemary Blethen, Anetioka, Kalifa.

20. sisi sisi ma le faleoʻo: Ia faʻatumu le afa afa feololo (fatu aveʻese) ma le 1 ipu lowfat fale sisi ma se luʻu lima o le sunflower fatu. Sausau i le 1 sipuniti meli. Faʻamaumauga o meaʻai paleni: 443 kalori, 10 g gaʻo.

"O loʻu manava e faigata tele ona 'ai i soo se mea mamafa i le taeao, o lea la o lenei tuʻufaʻatasia e toʻafilemu ai loʻu manava ma aumaia ai ia te aʻu le malosi e amata ai le aso."

- Lana Hawkins, Los Angeles

21. Apple Danish Roll-Up: Tuʻu le 1/2 apu, fasi, 2 fasi manifinifi o sisi-skim mozzarella sisi ma 1/2 sipuni ti suka ma se afa o le cinammon i totonu o le falaoamata tortilla. Afifi ma vevela i totonu o le microwave mo le 30 sekone. Faʻamaumauga o meaʻai paleni: 225 kalori, 7g gaʻo.

"Sa ou faataitaia foi le mea lea mo le 'aiga aoauli i le faaopoopoina i ai o ni fasi fasi meli maualalo sina gaʻo. Na o le faataavale lava ma fiafia!"

- Sandy Johnson, Tulsa, Okla.

Fai mai le matou tagata poto faapitoa i meaʻai, "O le Apple Danish Roll-Ups o se amataga lelei lea mo le aso," o le tala lea a Nugent. "E maua ai vaega taumafa se tolu i le tasi - fualaau aina, susu ma saito - o le mea sili lea mo se taumafataga atoatoa. Afai e faʻaaogaina le 2 aunese pe sili atu foi o le sisi mozzarella, o loʻo taʻavale taʻitasi e latalata i le afa o le calcium e te manaʻomia mo le aso atoa."

Iloilo mo