Isaladi I-Quinoa Elula Kakhulu Kayla Itsines Yenzela Ukudla Kwasemini

-Delile

• Buyekeza kwe-

Umqeqeshi wase-Australia kanye nesenzakalo sokuqina ku-Instagram u-Kayla Itsines waziwa kakhulu ngokusiza inqwaba yabesifazane baguqule imizimba yabo ngokujima kwakhe okudumile okuyimizuzu engu-28 kwe-Bikini Body Guide. (Zama ukwenza noma ikuphi lapho umjikelezo womzimba ogcwele khona wokuthwebula ekhanda kuye ozwaneni.) Ngenkathi umhlahlandlela wakhe wedijithali ubelokhu efaka ingxenye yohlelo lokudla, manje uthatha izinto azise ezingeni elilandelayo ngokushicilela incwadi yakhe yokuqala yokudla nempilo enempilo (okuyinto kufaka phakathi uhlelo lokuzivocavoca lwezinsuku ezingama-28), olutholakala manje.

Le ncwadi ihlanganisa amasu okudla kanye nezindlela zokupheka ezingaphezu kuka-200 ezilula kodwa nokho ezithakazelisayo kusukela ku-'Strawberries, Ricotta & Nutella Drizzle on Toast' kuya ku-'Zucchini Pasta Bolognese' nenala yezithombe ezinhle, ezimanzisa umlomo ukuze zikukhuthaze ukuba uqinise lezo sinqumo sokudla okunempilo. . Ngenhlanhla yethu, uKayla wabelane nathi iresiphi yesitshalo seqanda sakhe esigajwe kanye nesaladi ye-quinoa ukusiza ukwenza amasaladi ethu emini angabi lusizi kakhulu ngo-2017. inspo.)

Isebenza: 1

Isikhathi sokulungiselela: 10 Amaminithi

Isikhathi sokupheka: Imizuzu engu-15

Ubunzima: Kulula

Izithako:

• 2 oz quinoa
• 1⁄4 isitshalo seqanda esiphakathi, uthathe izingcezu ezi-1⁄2-ezijiyile
• isifutho samafutha
• Iminqumo engu-4 kalamata, egxiviziwe yasikwa
• 1 amaqabunga amancane e-arugula
• Ama-chickpeas ayi-5 1⁄4 oz emathinini, akhishwe futhi ahlanze
• 1 isipuni amaqabunga ase-basil amasha
• Upelepele omnyama omusha (ongakukhetha)
• 1 oz usawoti wehlise i-feta cheese enamafutha aphansi, yawa

Imikhombandlela:

1.Faka i-quinoa kanye nenkomishi yamanzi engu-2⁄3 epanini phezu kokushisa okuphezulu futhi ulethe emathumba, ugovuze ngezikhathi ezithile. Vala futhi unciphise ukushisa kube phansi. Bamba imizuzu eyi-10-12 kuze kube yilapho uketshezi lumuncwa futhi i-quinoa ithenda.

2. Fudumeza ipleyiti lokosa noma ipani yetshezi emlilweni omkhulu.

3. Fafaza kancane izingcezu zesitshalo seqanda ngesifutho samafutha. I-grill imizuzu engu-4-6 noma ize ithenda, iphenduka ngezikhathi ezithile. Beka eceleni ukupholisa.

Ukuze usebenze, faka i-quinoa, iminqumo, i-arugula, i-chickpeas, i-basil, ne-isitshalo seqanda esitsheni sokuphaka. Isizini nge-pepper uma uthanda, bese uphonsa ngobumnene ukuhlanganisa. Fafaza ngaphezu kwe-feta.

Kusuka ku- Umhlahlandlela we-Bikini Body 28-Day Healthy Eating & Lifestyle Guide nguKayla Itsines. I-Copyright © 2016 ngumbhali yaphinde yashicilelwa ngemvume yeSt. Martin's Press.

Buyekeza kwe-