Izindlela Ezi-17 Zokudala Zokudla Imifino Engaphezulu

-Delile

• 1. Yenza isobho elisuselwa ku-veggie
• 2. Zama i-lasagna ye-zucchini
• 3. Linga ngama-noodle e-veggie
• 4. Faka imifino kumasoso
• 5. Yenza uqweqwe lwe-pizza lukakholifulawa
• 6. Hlanganisa ama-smoothies
• 7. Faka imifino kuma-casseroles
• 8. Pheka i-omelet yemifino
• 9. Lungisa i-oatmeal elungisiwe
• 10. Zama ukugoqwa ulethisi noma ibhande leveggie
• 11. Grill veggie kebabs
• 12. Shintshela ku-veggie burger
• 13. Faka imifino kusaladi le-tuna
• 14. Izinto upelepele wensimbi
• 15. Faka imifino ku-guacamole
• 16. Hlanganisa imifino ene-meatloaf
• 17. Yenza irayisi lekholifulawa
• Okubalulekile

Isitokwe

Ukufaka imifino ekudleni kwakho kubaluleke kakhulu. Imifino icebile ngezakhamzimba kanye nama-antioxidants, akhulisa impilo yakho futhi asize ekulweni nezifo.

Ngokwengeziwe, zinenzuzo ekuphathweni kwesisindo ngenxa yokuqukethwe kwazo kwekhalori eliphansi.

Iziphathimandla zezempilo emhlabeni wonke zincoma ukuthi abantu abadala badle imifino eminingi ngosuku, kepha lokhu kungaba nzima kwabanye abantu.

Abanye bakuthola kuphazamisa ukudla imifino, kanti abanye bavele bangazi ukuthi bazilungiselela kanjani ngendlela ekhangayo.

Sizokhuluma ngezindlela ezihlukile zokufaka imifino ohlelweni lwakho lokudla, ukuze ungaguli ngokuwadla.

1. Yenza isobho elisuselwa ku-veggie

Isobho liyindlela enhle kakhulu yokusebenzisa imifino eminingi ngasikhathi sinye.

Ungenza imifino ibe “isisekelo” ngokuyihlanza bese ufaka izinongo, njengakulesi sobho se-quinoa sesipinashi se-broccoli.

Ngaphezu kwalokho, kulula ukupheka imifino ibe isobho lomhluzi- noma ukhilimu.

Ukwengeza ngisho nenani elincane lemifino, efana ne-broccoli, kumasobho kuyindlela enhle yokwandisa ukudla kwakho i-fiber, amavithamini, namaminerali.

Nazi ezinye izindlela zokupheka zesobho ezisuselwa ku-veggie ongazama ngazo:

• URibollita
• Isobho likasinki losinki
• Isobho lenhlanzi epapa eluhlaza
• Kale, utamatisi, nomhluzi wobhontshisi omhlophe
• I-Pho igcwele isipinashi ne-bok choy

2. Zama i-lasagna ye-zucchini

Enye indlela yokudala yokudla imifino eminingi ngokwenza i-lasagna ye-zucchini engenazintambo.

I-lasagna yendabuko isidlo esenziwe nge-pasta esenziwe ngokubeka ama-lasagna noodle ngososo, ushizi nenyama. Kuyinto emnandi, kodwa futhi ngokuvamile iphakeme kakhulu kuma-carbs futhi ayizi nemifino ngokuzenzekelayo.

Indlela enhle yokulungisa lesi sidlo esimnandi ukuze sibe nokuqukethwe okuphansi kwe-carb nezakhamzimba eziningi ukufaka ama-noodle e-lasagna ngemichilo ye-zucchini.

I-Zucchini ingumthombo ocebile wamavithamini B novithamini C, ngaphezu kokulandela amaminerali kanye nefayibha ().

Thatha iresiphi yakho ye-lasagna oyithandayo bese ushintsha lawo ma-noodle ngemichilo ye-zucchini enqunywe nge-peeler yemifino. Ithiphu: Usawoti i-zucchini, mayihlale imizuzu engu-15, bese uyiphathisa ngomile ngethawula lephepha ukukhipha amanzi angeziwe.

3. Linga ngama-noodle e-veggie

Ama-noodle e-Veggie kulula ukwenza, futhi indlela enhle yokuthola imifino eminingi kuhlelo lwakho lokudla. Futhi ziyisibambiso esiphakeme kakhulu se-carb sokudla okuphezulu kwe-carb, njenge-pasta.

Zenziwa ngokufaka imifino ku-spiralizer, ebenza babe bobunjwa abanjenge-noodle. Unga:

• ubadabule
• basike nge-mandoline
• vele usike njengoba uthanda

Ungasebenzisa i-spiralizer cishe nganoma yiluphi uhlobo lwemifino. Zijwayele ukusetshenziselwa i-zucchini, izaqathe, isikwashi se-spaghetti, namazambane, konke okugcwele izakhamzimba ezengeziwe.

Uma "ama-noodle" enziwe, angadliwa njenge-pasta futhi ahlanganiswe namasosi, eminye imifino noma inyama.

Nazi ezinye zokupheka ze-veggie noodle ongazama ngazo:

• Isikwashi se-Spaghetti newayini elimhlophe nososo wamakhowe
• Ama-Zoodle ane-lentologi bolognese
• Amantongomane-inkukhu zoodle

4. Faka imifino kumasoso

Ukungeza imifino eyengeziwe kumasoso akho nokugqokiswa kuyindlela ehlakaniphile yokwandisa ukudla kwakho kwe-veggie, ikakhulukazi uma unezingane ezikhethiwe.

Ngenkathi upheka amasoso, njenge-sauce ye-marinara, mane ungeze imifino kanye namakhambi owathandayo kuleyo ngxube, njengo-anyanisi oqoshiwe, izaqathe, upelepele wensimbi, nemifino enamaqabunga njengesipinashi.

Imifino eyimpande ethosiwe ingenza amasoso acebile anomuzwa ofana noka-Alfredo. Cabanga izaqathe, ubhatata, isikwashi, itheniphu, i-yam ebomvu, ama-beet, ne-kohlrabi.

Zama ukwenza i-pesto ngama-beet athosiwe ngesitsha esinempilo kakhulu.

5. Yenza uqweqwe lwe-pizza lukakholifulawa

Ukholifula wenza izinto ezihlukahlukene kakhulu. Ungayilayisi, uyose, uyinamathisele esitsheni, uyihlanze ukuze ibe silky ubuhle, bese uyenza uqweqwe lwe-pizza.

Ukushintsha i-pizza crust ejwayelekile, esekwe kufulawa nge-cauliflower crust kulula njengokuhlanganisa ukholifulawa oqoshiwe oceciwe kanye namaqanda, ufulawa we-alimondi, nokunye okuthosiwe.

Ngemuva kwalokho ungangeza okokufaka kwakho okufana nemifino emisha, utamatisi usoso noshizi.

Inkomishi (100 gram) yekholifulawa iqukethe kuphela ama-gramu ama-5 ama-carbs nama-calories angama-26, ngaphezu kwamafayibha amaningi, amavithamini, amaminerali kanye nama-antioxidants ().

6. Hlanganisa ama-smoothies

Ama-smoothies enza isidlo sasekuseni esiqabulayo noma isidlo. Ama-smoothies aluhlaza ikakhulukazi aziwa kakhulu ngokufihla inqwaba yemifino enamaqabunga kumaphakeji wezithelo.

Ngokuvamile, zenziwa ngokuhlanganisa izithelo neqhwa, ubisi, noma amanzi ku-blender. Noma kunjalo, ungangeza imifino kuma-smoothies ngaphandle kokuyekethisa ukunambitheka.

Imifino emisha, enamaqabunga yizengezo ezivamile ze-smoothie, njengalesi iresiphi, ehlanganisa i-kale nama-blueberries, ubhanana kanye nekhukhamba.

Inkomishi eyodwa nje epakishwe ngokukhululekile (amagremu angama-25) esipinashi iqukethe ngaphezu kwesilinganiso sosuku esigcwele sikavithamini K nengxenye yenani elinconyiwe likavithamini A.

Ukuhlinzekwa okufanayo kwama-kale kunikela ngamanani aphezulu kavithamini A, uvithamini C, novithamini K omningi (,).

Ngaphezu kwalokho, i-zucchini efriziwe, ithanga, ama-beet, ukwatapheya namazambane asebenza kahle ahlanganiswe nama-smoothies. Nazi ezinye okufanele uzame:

• I-Acai smoothie eluhlaza
• Uphayinaphu, ubhanana, ne-avocado green smoothie

7. Faka imifino kuma-casseroles

Ukufaka imifino eyengeziwe kuma-casseroles kuyindlela ephumelelayo yokwengeza ukungenisa kwakho i-veggie. Bangeza inqwaba, ukuthungwa, nokunambitha konke ngasikhathi sinye.

AmaCasseroles ajwayele ukuhlanganisa inyama nemifino, ushizi, amazambane, nohlamvu, njengelayisi noma ipasta. Njengoba ungalindela, ama-casseroles wendabuko ngokuvamile aphezulu kakhulu kuma-carbs namakhalori acwengekile.

Zijwayeleke ikakhulukazi ngezikhathi zamaholide lapho imifino ingahle ingathandwa kakhulu kunezinye izitsha.

Ngenhlanhla, unganciphisa ama-calories nama-carbs kuma-casseroles akho ngokufaka okusanhlamvu ngemifino, njenge-broccoli, amakhowe, isilimo esidliwayo esinamagatsha anamanzi noma izaqathe. I-casserole kabhontshisi eluhlaza enempilo ijwayeleke futhi ithandwa kakhulu.

Ngaphezu kwamavithamini namaminerali amaningi, inkomishi eyodwa kabhontshisi oluhlaza eluhlaza iqukethe ama-micrograms angu-33 (mcg) we-folate, i-vitamin B edingekayo ().

8. Pheka i-omelet yemifino

Ama-omelets ayindlela elula futhi eguquguqukayo yokwengeza imifino kuhlelo lwakho lokudla. Futhi, amaqanda engeza izakhamzimba eziningi ezinhle, futhi.

Pheka amaqanda ashayiwe ngenani elincane lebhotela noma uwoyela epanini, bese uwagoqa uzungeze ukugcwaliswa okuvame ukufaka ushizi, inyama, imifino, noma inhlanganisela yalawa amathathu.

Noma yiluphi uhlobo lwe-veggie lunambitha ama-omelets amaningi futhi ungalilayisha ngempela ukuthola okunomsoco omningi. Isipinashi, u-anyanisi, ama-scallions, i-bok choy, amakhowe, upelepele wensimbi notamatisi yizengezo ezivamile. Nazi ezinye okufanele uzame:

• Isipinashi, ushizi wembuzi, ne-chorizo ​​omelet
• Moringa omelet
• Waffle omelet notamatisi nopelepele
• I-vegan chickpea omelet

9. Lungisa i-oatmeal elungisiwe

Ama-oats akudingeki abe mnandi. I-oatmeal e-Savory ingangeza imifino eminingi ekuseni kwakho.

Yize kukuhle ngezithelo ezintsha, omisiwe, noma isinamoni, ungangeza nakumaqanda, izinongo, nemifino eminingi.

Le iresiphi ye-oatmeal elungisiwe ifaka amakhowe kanye ne-kale yokudla okunomsoco nokufudumele.

Sesivele sazi ukuthi i-kale iletha umsoco omuhle, kepha amakhowe nawo ayakwenza. Banamaprotheni amaningi, uvithamini D novithamini B12. Lokhu kubenza babe ukwengeza okuhle ikakhulukazi ohlelweni lokudla olususelwa ezitshalweni ().

10. Zama ukugoqwa ulethisi noma ibhande leveggie

Ukusebenzisa i-ulethisi ukugoqa noma imifino ethile njengamabhanisi esikhundleni sama-tortilla nesinkwa kuyindlela elula yokudla imifino eminingi.

Ukugoqwa kwe-ulethisi kungaba yingxenye yezinhlobo eziningana zezitsha futhi kuvame ukusetshenziselwa ukwenza amasangweji we-carb aphansi nama-bunless burger.

Ngokwengeziwe, izinhlobo eziningi zemifino, njenge-portobello mushroom caps, amazambane asikiwe, upelepele obomvu noma ophuzi ohafu, utamatisi uhhafu nesitshalo seqanda esisikiwe senza amabhanisi amahle kakhulu.

Ama-lettuce wraps nama-veggie buns ayindlela elula yokwehlisa ukudla kwakho kwekhalori, njengoba iqabunga elilodwa leletisi linekhalori elilodwa kuphela. Isinkwa esicwengekile siphezulu kakhulu kuma-calories ().

Nazi izindawo ezimbalwa zokuqala ngokugoqa ulethisi nama-veggie buns:

• I-Chickpea taco ulethisi isonga
• Paleo ulethisi ukugoqa
• Ukugoqwa kwelethisi ye-BLT
• I-Portobello mushroom bruschetta

11. Grill veggie kebabs

IVeggie kebabs ipakisha ukunambitheka okuningi kunduku elungele iphathi.

Ukuze uzenze, beka imifino eqoshiwe oyithandayo ku-skewer bese upheka ku-grill noma i-barbecue.

Upelepele wensimbi, u-anyanisi, amakhowe, i-zucchini, notamatisi kusebenza kahle kuma-kebabs. Zama lawa ma-kebabs wesitayela se-Cajun kanye ne-bell pepper kanye nongqimba kuyo yonke imifino oyifunayo.

12. Shintshela ku-veggie burger

Ama-burger e-Veggie angukushintshaniswa okulula kwama-burger enyama asindayo futhi angafakwa imifino ethe xaxa.

Amaveggie burger patties angenziwa ngokuhlanganisa imifino namaqanda, amantongomane noma ufulawa wamantongomane, kanye nesinongo. Ubhatata nobhontshisi omnyama nakho kusetshenziselwa ukwenza ama-veggie burger.

Qaphela ukuthi akuwona wonke ama-burger angenayo inyama agcwele imifino. Buka amalebula ukuthola amanye anemifino njengezithako zawo eziyinhloko.

Ungathatha lezi zokupheka isinyathelo esengeziwe ngokugoqa i-veggie burger yakho ngokugoqa ulethisi, esikhundleni sebhan.

13. Faka imifino kusaladi le-tuna

Ngokuvamile, isaladi le-tuna (noma lenkukhu noma le-salmon) lenziwa ngokuxuba i-tuna nemayonnaise, kepha noma yiluphi uhlobo lwemifino eqoshiwe lungangezwa ukukhulisa ukunambitheka nokuqukethwe kwezakhi.

Anyanisi, izaqathe, ikhukhamba, isipinashi namakhambi yizengezo ezivamile. Le isaladi le-tuna laseMedithera linamakhukhamba, utamatisi wamagilebhisi, iminqumo, upelepele obomvu, ama-artichokes, ama-shallots ne-parsley.

I-Offset

14. Izinto upelepele wensimbi

Upelepele owenziwe ngezinsimbi wenziwa ngokufaka upelepele wensimbi onesiqingatha nenyama ephekiwe, ubhontshisi, irayisi nesinongo, bese ubhaka kuhhavini.

Uma ubathanda buluhlaza futhi bupholile, ungangeza izingqimba zikashizi kakhilimu, inkukhu esikiwe noma i-turkey, kanye nesinongo sesitsha esibandayo.

Upelepele wensimbi ungumthombo ocebile wamavithamini namaminerali amaningi, ikakhulukazi amavithamini A no-C ().

Ungakhuphula okuqukethwe kokudla okunomsoco opelepele ngokufaka imifino eyengeziwe. Faka amanye u-anyanisi, isipinashi, noma ukholifulawa othengiwe kule recipe yesitayela esenziwe ngesitayela sase-Italy.

15. Faka imifino ku-guacamole

IGuacamole idiphu elisuselwa kukatapheya elenziwe ngokuhlanganisa amakotapeya avuthiwe nosawoti wasolwandle kanye nolamula noma ijusi likalamula, ugalikhi, kanye nokosa okwengeziwe. Kodwa akudingeki ume lapho.

Izinhlobo zemifino zinambitheka kamnandi uma zifakwa kwi-guacamole. Upelepele wensimbi, utamatisi, ugarlic, no-anyanisi yizindlela ezinhle ongakhetha kuzo. Futhi, i-guacamole yenza isigaxa esimnandi kumasaladi namazambane abhakiwe amnandi noma amhlophe.

Le iresiphi ye-kale guacamole isebenzisa imifino emihle kanye ne-cilantro ne-salsa verde.

16. Hlanganisa imifino ene-meatloaf

Inyama yenyama nayo ingaba imoto yemifino eminingi. Ngokuvamile kwenziwa ngenhlanganisela yenyama yomhlabathi nezinye izithako, njengamaqanda, isinkwa, notamatisi usoso. Sibe sesibunjelwa esimweni sesinkwa, okuyilapho sithola khona igama laso.

Ungangeza cishe noma yiluphi uhlobo lwemifino eqoshiwe ku-meatloaf, kufaka phakathi u-anyanisi, upelepele wensimbi, izaqathe, i-zucchini, nemifino efana nesipinashi.

Ngokwengeziwe, ungenza i- "meatloaf" esekwe ngokuphelele nge-veggie, kufaka phakathi ama-chickpeas, izaqathe, u-anyanisi nesilimo esidliwayo esinamagatsha anamanzi. Ama-chickpeas azothatha indawo yenyama futhi azizwe enenhliziyo enhle.

17. Yenza irayisi lekholifulawa

Irayisi le-cauliflower lenziwa ngokudonsa ama-florets okholifulawa kuphrosesa yokudla ibe ama-granules amancane. Ungayisebenzisa iluhlaza noma iphekwe esikhundleni selayisi ejwayelekile. Isebenza njengesisekelo sokunye ukudla futhi iqeda izitshulu namasobho.

Irayisi le-cauliflower liphansi kakhulu kuma-carbs kunelayisi elijwayelekile, ngama-gramu ama-5 kuphela we-carbs ngenkomishi ngayinye, uma kuqhathaniswa nama-gramu angama-53 enkomishini yelayisi elimhlophe ().

Ngokwengeziwe, ukholifulawa uphakeme kakhulu ku-vitamin C, uvithamini K, i-folate ne-potassium ().

Ungakhohlwa: Ungaphinda "ulayisi" eminye imifino efana ne-broccoli, ama-beet, izaqathe, i-zucchini, namazambane.

Okubalulekile

Kunezindlela eziningi kakhulu zokwengeza imifino ezintweni zokudla zansuku zonke. Abanye bangangena ngqo ezindleleni zokupheka ngaphandle kwedrama eningi (njengesipinashi) kanti abanye bengeza umbala nokunambitheka ngezindlela ongeke uzilindele (njengama-beet namazambane).

Ukungeza esitsheni kuhle kakhulu, kepha kwesinye isikhathi ama-veggies angaba yinkanyezi njengebhanti lakho le-sandwich noma irayisi.

Ithiphu: Uma ungayithandi imifino ethile ozame nje ukuthi ibilisiwe, zama ukosa. Abantu abaningi abazonda amahlumela abilisiwe aseBrussels bagcina bethanda amahlumela owosiwe noma asethwe.

Ngokwenza imifino ibe yingxenye ejwayelekile yemikhuba yakho yokudla, uzokwandisa kakhulu ukudla kwakho i-fiber, izakhamzimba, nama-antioxidants.