Ukudla Okungu-7 Ongakuthenga—noma I-DIY?

-Delile

• I-Salsa
• Ama-Muffin we-Apple Cinnamon
• I-Pasta sauce
• IGranola
• Hummus
• Umhluzi Wenkukhu
• IGuacamole
• Buyekeza kwe-

Wake wavula isitsha sakho se-hummus ethengwa esitolo, izaqathe zezingane esandleni, futhi wacabanga: "Bengingazenzela lokhu"? Ungakwenza, kepha futhi kunombuzo wokuthi kufanele noma cha: ngenxa yezizathu zempilo noma ngoba kushibhile ukuzishaya i-batch uwedwa.

Ukulinganisa wonke lawo khalori nezintengo kungumsebenzi omningi, noma kunjalo. Ngenhlanhla u-Alison Massey, i-RD, ingcweti yokudla emtholampilo eMercy Medical Center eBaltimore, MD, wabala umsoco nezindleko zezinto eziyisikhombisa ojwayele ukuzithenga wase uziqhathanisa nezinguqulo ezenziwe ekhaya. Thola ukuthi yimaphi okufanele wengeze ohlwini lwakho lwezindlela zokupheka-nokuthi yiziphi ongazishiya ohlwini lwakho lwegrosa.

Qaphela: Konke ukuqhathaniswa kwentengo nokudla kuyalinganiselwa.

I-Salsa

Thenga noma i-DIY: I-DIY

Nakuba izithako ezidingekayo zokwenza i-salsa yasekhaya zibiza cishe u-$3 ngaphezu kwemikhiqizo yamagama, ngokusho kukaMassey, i-sodium savings-19 milligrams uma iqhathaniswa nama-milligrams angu-920-kuyisizathu sodwa sokuqotshwa. Uzosika futhi ama-carbs futhi ukwazi ukulawula izinongo nezinambuzane ngokwakho, noma wosa utamatisi wakho kuqala ukuthola ukunambitheka okujulile, okubhemayo. Awukaqiniseki? Uma uhlela ukwenziwa kwakho kwe-salsa ehlobo lapho utamatisi omusha usesikhathini futhi ungakwenza lokho, kungenzeka kunciphise izindleko.

Izithako:

3 kuya ku-4 utamatisi omusha weplamu, oqoshiwe

1/2 indebe eqoshiwe anyanisi

1/4 indebe ye-celery eqoshiwe

1 i-garlic clove, egayiwe

Ijusi le-1 lime

Isipuni esingu-1 sikhiphe upelepele we-jalepeno

1/8 indebe i-cilantro entsha, eqoshiwe

Imikhombandlela:

Hlanganisa konke endishini ephakathi.

Amaphuzu okudla okunempilo ngekomishi elilodwa le-1/2: Amakhalori angu-30, amafutha angu-0g, ama-carbohydrate angu-6g, i-sodium engu-19mg

Wonga imali: Amakhalori angu-10, ama-carbohydrate angu-6g, ama-901mg e-sodium

Ama-Muffin we-Apple Cinnamon

Thenga noma i-DIY: I-DIY

Yize ukuxubana kuncane kuma-khalori kune-batter eyenziwe ngokwenza, akuqukethe ufulawa ophelele kakolweni, ongeza i-fiber eyengeziwe (mayelana negramu nge-muffin ngayinye). Okuqukethwe yibhokisi elinama-sodium futhi kaningi uwoyela onga-hydrogenated, ama-flavour okufakelwa, ama-filler afana ne-xantham gum, kanye "nokulingisa ama-berry bits" (yummy), ngokungafani nezithelo zangempela, ezingakhuphula kancane ukubalwa kwe-fiber.

Izithako:

1 inkomishi ufulawa wezinhloso zonke

1 inkomishi 100% ufulawa kakolweni ophelele

2/3 inkomishi kashukela

2 amathisipuni abhaka impuphu

1/4 ithisipuni kasawoti

2 amathisipuni egayiwe isinamoni

1 pinch umhlabathi nutmeg

2/3 inkomishi yobisi lonke

2 amathisipuni i-vanilla

1/4 indebe yebhotela, ecibilikile

Iqanda eli-1, lishaywe kancane

1 inkomishi eqoshiwe i-apula Legolide Elimnandi

Imikhombandlela:

1. Shisisa ihhavini ku-350 degrees. Fafaza ithini le-muffin ngesifutho samafutha e-canola noma ulayini onama-muffin liners angu-12.

2. Hlanganisa ufulawa, ushukela, ukubhaka powder, usawoti, isinamoni, namantongomane endishini. Esitsheni esihlukile hlanganisa ubisi, i-vanilla, ibhotela neqanda. Faka izithako ezimanzi nama-apula ukuze womise izithako. Hlanganisa uze uhlangane.

3. Gcwalisa inkomishi ngayinye ye-muffin cishe u-2/3 egcwele ingxube. Bhaka imizuzu engu-17 kuya kwengu-20, noma kuze kube nsundu ngokukhanyayo.

Iresiphi eshintshwe kusuka ku- Ukupheka LightIresiphi ye-Raspberry Muffin

Amaphuzu okudla okunempilo nge-muffin eyodwa: Ama-calories ayi-172, amafutha angu-5g (ama-3 g agcwele), ama-29g carbs, i-sodium engu-136mg

Wonga imali: 34 mg sodium

I-Pasta sauce

Thenga noma i-DIY: I-DIY

Izindleko zesoso esithengwa esitolo esikhulu sisezingeni eliphansi kakhulu ngaphansi kuka- $ 3.00 (yize amasoso aphilayo noma angenisiwe angabiza kalula lokho okuphindwe kabili), kepha ukuwina okuzenzela ukwengezwa kwemifino engalokothi ithole, futhi kancane amakhalori aphansi kanye nesodium futhi abiza kancane.

Izithako:

1/2 indebe eqoshiwe anyanisi omhlophe

Ama-clove ayi-2 egayiwe

I-1/2 indebe i-diced pepper eluhlaza

1/2 indebe eqoshiwe isilimo esidliwayo esinamagatsha anamanzi

1/4 indebe eqoshiwe izaqathe

1 isipuni samafutha omnqumo

I-1 ingaba (ama-ounces ayi-16) utamatisi osikiwe, akukho-usawoti ongeziwe

1 isipuni utamatisi unama

1/2 isipuni sokubhaka isoda

1/2 isipuni ushukela

1 ithisipuni isinongo sase-Italy

Imikhombandlela:

Embizeni enkulu noma kuhhavini laseDashi, saute anyanisi, ugarlic, upelepele oluhlaza, isilimo esidliwayo esinamagatsha anamanzi, kanye noqathe emafutheni omnqumo imizuzu emibili kuya kwemi-3. Engeza utamatisi, unamathisela utamatisi, i-baking soda, ushukela, kanye nesinongo sase-Italy. Pheka imizuzu engaba ngu-15 kuya kwengu-20, noma kuze kube yilapho isoso likhula.

Isilinganiso somsoco ngenkomishi engu-1/2: Ama-calories angama-50, amafutha angu-0.5g, ama-carb ayi-10.5g, amaprotheni ama-2g, i-sodium engu-422mg

Wonga imali: Amakhalori angu-20, amafutha angu-1g, ama-58mg e-sodium

IGranola

Thenga noma i-DIY: Thayipha

Ngokusho kukaMassey, lolu ucingo oluseduze. Umkhiqizo othengwe esitolo cishe u-$4.00 ngama-ounces angu-12 e-granola, futhi nakuba zonke izithako zokwenza ekhaya bezibiza kakhulu (cishe isamba esingu-$35.00), ngokuhlakanipha kwevolumu ungenza i-granola eningi kakhulu, futhi izithako zihlukahlukene ekuphekeni kwansuku zonke. Uma ungumuntu oshiseka kakhulu we-granola, kufanelekile ukuzenzela owakho, kodwa uma kuwukuthenga kanye ngesikhathi, kuzokongela imali eyengeziwe ukuze uthenge kusengaphambili. Singeze usawoti omncane kule iresiphi ukuthuthukisa ukunambitheka (isizathu sama-milligram angama-56 e-sodium), kepha ungashiya; umkhiqizo othengwe esitolo awunawo.

Izithako:

2 1/2 inkomishi oats ogoqiwe

2 izinkomishi alimondi

1 inkomishi ama-walnuts

1/2 isipuni sinamoni womhlabathi

1/4 isipuni ujinja womhlabathi

I-pinch engu-1 ye-nutmeg yomhlabathi

1 pinch clove emhlabathini

1/2 isipuni usawoti we-kosher

1/2 indebe yamafutha e-olive

1/2 indebe ye-maple isiraphu

1/2 isipuni i-vanilla ekhishwe

1/4 isipuni esikhishwe i-orange

1/2 indebe yama cherry omisiwe

1/2 indebe omisiwe

Imikhombandlela:

1. Hlangisa ihhavini liye kuma-350 degrees. Hlanganisa ama-oats, ama-alimondi, nama-walnuts ndawonye esitsheni esikhulu. Faka izinongo nosawoti bese ugovuza kahle ukuhlanganisa. Endishini ehlukile, hlanganisa uwoyela, isiraphu ye-maple, i-vanilla extract, ne-orange extract. Faka ingxube emanzi kuma-oats namantongomane.

2. Sakaza i-granola epanini lokubhaka kusendlalelo esilinganayo. Bhaka cishe imizuzu engama-40, uvuselele yonke imizuzu eyi-15 kuye kwengama-20 ukuqinisekisa ukuthi abapheki begranola ngokulinganayo.

3. Susa kuhhavini bese ufaka omisiwe namacherry omisiwe, uvuselele ukuhlanganisa.

Iresiphi ishintshwe kancane kusuka thekithcn.com

Amaphuzu okudla okunempilo ngenkomishi ye-1/4: Ama-calories ayi-130, amafutha angu-7.5g, (1g agcwele) ama-14g carbs, amaprotheni ayi-3.5g, i-56mg sodium

Wonga imali: Amakhalori angu-10, ama-0.5g amafutha agcwele, ama-carbohydrate angu-4g

Hummus

Thenga noma i-DIY: Noma

Lokhu kokubili kuhlakaniphile ngokwezempilo, kodwa uma usebenzisa ubhontshisi we-garbanzo omisiwe noma ongenasawoti, ungagcina inani elifanelekile le-sodium. Noma kunjalo, ngokusho kukaMassey, ozokukhokha ukuhlanganisa i-hummus yakho kukwenza kube ngobuhlakani ukunamathela okwenziwe ngaphambilini, okungena cishe isigamu sezindleko. Umaki wamanani ka- $ 7 we-DIY ikakhulukazi ngenxa ye-tahini, isithako esiyinhloko ediphini elikuyo yonke indawo okungabiza futhi kube nzima ukusithola; UMassey akakwazanga ukuthenga noma yini encane kunaleyo engu-15-ounce engaba ngu- $ 5.40. Uma umthanda ngempela i-hummus futhi ufuna ukuzenzela ngokwakho, lokhu kungabiza kakhulu ekuhambeni kwesikhathi-futhi ngaleyo ndlela ungazama ukwengeza izinongo ezihlukile njengalezo ozibona ezitolo. Ukuze uthole iqoqo elilodwa, noma kunjalo, mhlawumbe kungcono ukukhipha ikhadi lasebhange.

Izithako:

Ikani elingu-1 (ama-ounces angu-14.5) ubhontshisi we-garbanzo, ohlanjululwe futhi wakhanywa

Ama-clove ka-2 kuya ku-3 kagalikhi

3 wezipuni ujusi kalamula

2 wezipuni tahini

1 kuya ku-2 wezipuni zamanzi

1 isipuni samafutha omnqumo

Ijusi lelamula (uma uthanda)

Imikhombandlela:

Faka izithako ezinhlanu zokuqala kumshini wokwenza ukudla. Ngenkathi uhlanganisa, engeza amafutha omnqumo ngefaneli ngendlela egelezayo. Hlanganisa kuze kube bushelelezi.Ukuze ukhonze, gcoba uwoyela omnqumo ongeziwe noma ijusi kalamula, uma ufisa (uwoyela womnqumo uzongeza amafutha amaningi nama-calories).

Amaphuzu okudla okunempilo ngamasipuni amabili: 74 kilojoule, 2.5g amafutha, 6mg sodium

Wonga imali: 2.5g amafutha, 124mg sodium

Umhluzi Wenkukhu

Thenga noma i-DIY: I-DIY

Akukhona nje kuphela ukuthi iphansi kakhulu ku-sodium kunegama eliphansi le-sodium brand, isitokwe senkukhu esenziwe ekhaya singenziwa kusukela "okusele" ngemva kokuqeda inkukhu ye-rotisserie noma inkukhu ethosiwe ozenzele yona, okugcina inguqulo ye-DIY inenani eliphansi kakhulu. . Futhi kuyindlela enhle yokusebenzisa ama-veggies alenga kuzungeze i-crisper yakho, ekhula limper usuku ngalunye.

Izithako:

Amathambo enkukhu asele esidunjini senkukhu

1 1/2 izinkomishi anyanisi oqoshiwe

1 inkomishi izaqathe eziqoshiwe

1/2 indebe oqoshiwe isilimo esidliwayo esinamagatsha anamanzi

1 iqabunga le-bay

Imikhombandlela:

1. Susa noma yimaphi amafutha nesikhumba emathanjeni enkukhu. Faka amathambo esitokisini bese umboza ngamanzi abandayo. Letha kumathumba, bese unciphisa ukumisa bese ufaka u-anyanisi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi kanye neqabunga le-bay. Bilisa ungamboziwe cishe imizuzu engama-20, ukhiphe noma yiliphi igwebu elivelayo. Vumela isitoko sibile singamboziwe amanye amahora angu-1 1/2.

2. Cindezela isitoko, ukhiphe amathambo nemifino. Vumela ukupholisa nokufaka esiqandisini ngokushesha.

Isilinganiso somsoco ngenkomishi engu-1: Amakholori angu-20, amafutha angu-0.5g, ama-carbohydrate angu-1.5g, amaprotheni angu-2.5g, ama-35mg e-sodium

Wonga imali: 395mg sodium (uma kuqhathaniswa ne-low-sodium stock)

IGuacamole

Thenga noma i-DIY: I-DIY

Kuyintamo nentamo, kepha okwenziwe ekhaya kuphuma phezulu ngoba kukuvumela ukuthi ulawule i-sodium (noma uyiyeke ngokuphelele uma udla ngama-chips anosawoti) futhi wengeze ukunambitheka kwakho okuthandayo (i-cilantro engaphezulu, i-cilantro, utamatisi osikiwe, njll). Futhi-ke kukhona iqiniso lokuthi ukubiza izindleko kuzokonga amasenti ambalwa-mhlawumbe uma ama-avocado esesizini.

Izithako:

2 amaHass avocado, ahlutshiwe aqoshiwe

1/4 ithisipuni kasawoti

1 utamatisi weplamu, oqoshiwe

Ama-clove ayi-2 egayiwe

1/2 indebe eqoshiwe anyanisi

Imikhombandlela:

Hlaba izingcezu zikakotapheya kancane ngemfoloko. Hlanganisa usawoti, utamatisi, ugalikhi no-anyanisi.

Amaphuzu okudla okunempilo ngamasipuni amabili: Amakholori angama-42, amafutha we-4g (0.5g agcwele), 2.5g carbs, 80mg sodium

Wonga imali: 70mg sodium

Buyekeza kwe-