8 Hacks Ukudla okunempilo

-Delile

• Nyakazisa Kakhukhunathi
• Amanzi Cocktail
• Gcoba I-Dairy for Avocado
• Zipholele nge-Edamame
• Bhaka Ngobhontshisi Omnyama
• Khulisa nge-Cauliflower
• Marinate noKofi
• Khetha ama-Oats
• "Choc" Izithelo Ziphezulu
• Buyekeza kwe-

Kudala usebenzisa i-yogurt yamaGrikhi esikhundleni sokhilimu omuncu, i-mayo, nokhilimu; kuthuthukisiwe kusuka kupasta emhlophe kuya kuma-noodle kakolweni wonke; futhi mhlawumbe nokugoqwa okulahliwe kwamaqabunga ka ulethisi. Yonke iminyakazo ehlakaniphile-futhi, ngenhlanhla ye-taste buds yethu, izinqamuleli azigcini lapho. Amathuba okudla okwenzelwe wena acishe angapheli, ngakho-ke beka ama-avokhado, ubhontshisi omnyama, ikhofi, kanye noshokoledi omnyama, bese uqala ukwenza konke ukupheka okuthandayo kube nempilo.

Nyakazisa Kakhukhunathi

Amanzi Cocktail

Nakuba utshwala bunganawo amakhalori aphansi, izixube ezinoshukela ozingezayo ukuze wenze iziphuzo zingakusiza ngempela. Zama amanzi kakhukhunathi esikhundleni salokho, anama-calories angu-6 kancane nge-ounce. "Ihlinzeka ngama-electrolyte abalulekile njenge-potassium, i-magnesium ne-calcium," kusho uPatricia Bannan, R.D., umbhali Yidla ngokulungile lapho isikhathi siminyene. "Lokhu kungakusiza ukuthi uhlale unamanzi ngakho-ke uvikele isihenqo uma usweqile." Qiniseka ukuthi ukhetha wonke-amanzi kakhukhunathi wemvelo, ungalokothi ugxilise ingqondo, ukuze uzitholele okunempilo kakhulu.

Gcoba I-Dairy for Avocado

Hhayi i-guac kuphela, ukwatapheya usebenza kahle njengokufaka ibhotela kuzimpahla ezibhakiwe njengama-muffin nezinkwa ngaphandle kokushintsha ukunambitheka, kusho uDiane Henderiks, R.D., umpheki womuntu siqu nomsunguli weDish noDiane. Sebenzisa inani elifanayo le-avocado elicwengekileyo njengoba ungathanda ibhotela, futhi uzokonga cishe ama-calories angama-80, ama-gramu ayi-9 wamafutha, nama-gramu ayi-7 amafutha agcwele isipuni ngasinye. Yenza ukushintshaniswa okufanayo kokukodwa kuya kokukodwa kwe-mayo ekugqokeni nasezisemishi njengezinhlanzi ze-tuna ukuze ukhiphe cishe ama-calories angu-70, amagremu angu-8 wamafutha, kanye negremu elingu-1 lokugcwaliswa kwesipuni ngasinye. “Lapho uxova futhi uphehla ukwatapheya, yilapho uba bushelelezi,” kwengeza u-Henderiks.

OKUSHIWO: Ama-Dessert e-Avocado amnandi

Zipholele nge-Edamame

Gcina isikhwama se-edamame ephilayo efrijini lakho, bese usebenzisa ubhontshisi omncane oluhlaza njengama-ice cubes ku-smoothie yakho ukuthola umthombo omuhle wamaprotheni, kusho uHenderiks. Ikota nje indebe iqukethe cishe amagremu angu-3 ngamakhalori angu-30.

Bhaka Ngobhontshisi Omnyama

AmaBrownies awaziwa kahle ngokuba nempilo, kepha ukwengeza ubhontshisi omnyama kungavimbela ama-spikes kashukela wegazi avame ukuhlotshaniswa nokudla amaswidi, kusho uBannan. Cha, imidumba ayishintshi ukunambitheka, kepha ingeza ukugcwalisa amaprotheni nefayibha bese yenzela i-moister dessert. Uma iresiphi yakho idinga inkomishi kafulawa, shintshanisa nenkomishi ye-black bean puree. Ibhonasi: Manje ukuphatha kwakho akunama-gluten.

Khulisa nge-Cauliflower

Abashisekeli be-cauliflower ecubuziwe be-low-carb bayadla esikhundleni samazambane agayiwe bangasetshenziswa ukwenza amasobho anokhilimu alungele i-vegan. "Faka okunye kwanoma iyiphi imifino ozoyisebenzisa esobho ekuqaleni, bese ususa eminye uma isivuthiwe, i-puree ize ibushelelezi, bese uyibuyisela ebhodweni, wengeze inkomishi ngesikhathi kuze kube yilapho isobho selijiya," kusho u-Henderiks. Ukholifulawa, izaqathe, izucchini, amazambane, nobhontshisi omhlophe konke kusebenza kahle. Ungabeka ngisho nemifino ehlanzekile kakhilimu, kepha qiniseka ukuthi ubayisa ekuguquguqukeni okubushelelezi kakhulu ngokuxubana nomhluzi noma ubisi.

Marinate noKofi

Ngokulinganisela, i-java ingavikela ekulweni nohlobo lwesifo sikashukela sohlobo 2, isifo sikaParkinson, nesifo sohlangothi futhi iphinda inikeze isalmon, ingulube, inyama yenkomo, inyathi nenkukhu ukunambitheka okubhemayo. Ukusebenzisa ikhofi elenziwe kuzothuthukisa inyama futhi kusho ukuthi udinga uwoyela omncane kuphela, uma ukhona. Vumela amaprotheni akho acwilise ukunambitheka kwe-marinade noma awuphonse kumpheki ophuthumayo, kusho uHenderiks.

Khetha ama-Oats

Esikhundleni sokusebenzisa konke ufulawa omhlophe ongenawo umsoco kuma-pancake akho, izinkwa ezisheshayo namakhukhi, gaya i-oats ku-blender ize ibe yimpuphu ecolekileyo, kusho uHenderiks. Faka esikhundleni sehhafu kafulawa nge-oat powder, futhi ngeke uqaphele ushintsho oluningi kokungaguquguquki ngenkathi ungeza amaprotheni amaningi futhi iphindwe kane i-fiber.

OKUSHIWO: 8 Izindlela Ezihlukile Ze-Oatmeal Ezijabulisayo

"Choc" Izithelo Ziphezulu

Akufanele neze uzizwe unecala ngokudla ushokoledi omncane omnyama, njengoba ucwaningo lubonisa ukuthi ingase yehlise i-cholesterol ye-LDL "embi" futhi ikhuphule i-cholesterol "enhle" ye-HDL, yehlise umfutho wegazi kanye nokuvuvukala, igcine ingqondo yakho ibukhali, futhi ivimbele isifo senhliziyo nesifo sikashukela. Kepha ukhiye lapha "okuncane" ngoba lawo ma-flavonol anamandla eza nenani elihle lama-calories namafutha. I-Henderiks ithanda ukuncibilikisa isipuni esingu-1 samashokolethi amnyama bese iwuthela phezu kwezithelo zokudla okulula noma i-dessert emnandi ngokwanele ukwanelisa isifiso sakho.

Buyekeza kwe-