Amaqanda Dinner

-Delile

• Buyekeza kwe-

Iqanda alibanga lula. Kunzima ukwambula isithombe esibi, ikakhulukazi leso esikuxhumanisa ne-cholesterol ephezulu. Kodwa ubufakazi obusha bukhona, futhi umlayezo awuphikisiwe: Abacwaningi abacwaninga ubuhlobo phakathi kokusetshenziswa kweqanda ne-cholesterol yegazi bathola ukuthi iqanda empeleni alinyusi amazinga e-LDL noma i-cholesterol "embi". Okungcono nakakhulu, amaqanda aqukethe izakhi ezingase zisize ekuvimbeleni izifo ezithile ezimbi. Ama-antioxidants amabili, i-lutein ne-zeaxanthin, atholakala ngobuningi ku-broccoli, isipinashi namaqanda, angahle anciphise kakhulu ubungozi be-cataract nokuwohloka kwe-macular okuhlobene nobudala, imbangela ehamba phambili yokungaboni okungalapheki emhlabeni wonke. Futhi amaqanda aqukethe la makhemikhali abalulekile ngendlela "engatholakali ngokutholakala", okusho ukuthi imizimba yethu incela okuningi emaqandeni kunasemifinini.

Iqanda elilodwa nje linikeza amaphesenti angu-31 esidingo sansuku zonke sikavithamini K, okungenzeka ukuthi ubaluleke njengecalcium novithamini D ekugcineni amathambo enempilo. Futhi abesifazane abakhulelwe bangase bafune ukucabangela ukudla ama-omelets; amaqanda anothe nge-choline, isakhi esidingekayo ekukhuleni kobuchopho bengane futhi edingeka kakhulu lapho umuntu ekhulelwe.

Ekugcineni, ngama-calories angama-70 kuphela, iqanda elilodwa linikeza izakhi zomzimba ezibalulekile ezingama-20, amavithamini ayigugu ancibilikisa amafutha namaprotheni asezingeni eliphakeme, okubalulekile kulabo abadla ukudla okunekhalori eliphansi noma lokudla imifino kuphela. Uma sibheka zonke lezo zindaba ezinhle, akusona yini isikhathi sokuthi sibuyisele amaqanda kumenyu? Amaqanda-asebenzayo.

Amaqanda nsuku zonke

Nazi ezinye zokupheka ezisheshayo zomthamo wakho wansuku zonke wamaqanda.

Amaqanda e-Florentine

Gcoba isinkwa sokusanhlamvu ngoju lwesinaphi; phezulu nesipinashi esisha. Letha izinkomishi ezi-2 zamanzi netispuni eli-1 leviniga elimhlophe emathunjini. Qhekeza iqanda enkomishini encane bese uthele emanzini abilayo; pheka imizuzu engu-3-5; khipha izigaxa zesipinashi seqanda.

Ukubhema-Salmon Omelet

Hlanganisa amaqanda ama-2, isipuni esingu-1 amanzi, usawoti kanye nopelepele. Thela epanini elishisayo; vula i-pan ukuze ugqoke. Uma okuphansi sekuqediwe, faka ingxenye eyodwa phezulu nge-1/3 inkomishi ye-saumoni egayiwe egayiwe kanye nesipuni esingu-1 i-capers ekhanyiwe ngayinye nokhilimu omuncu ongenayo i-fat. Goqa ngaphezulu; ukushisa. Fafaza nge-dill.

I-French Toast

Gcoba izingcezu ezi-2 zesinkwa sezinhlamvu eziphelele zibe ingxube yeqanda elingu-1, ubisi olu-1/4 lwenkomishi ye-nonfat kanye ne-1/2 ithisipuni yesinamoni yomhlabathi; zombili zombala onsundu ku-skillet esishisayo esinganqamuki; sebenzisa isiraphu ye-maple.

AmaSandwich kaMonte Cristo

Faka izingcezu ezi-2 zesinkwa sikakolweni ophelele engxenyeni yeqanda, usawoti kanye nopelepele; ucezu olulodwa phezulu no-ham omuncu, ushizi waseSwitzerland onamafutha ancishisiwe nethisi le-romaine; phezulu ngocezu lwesinkwa sesibili; pheka epanini elishisayo le-nonstick kuze kube yilapho iqanda selivuthiwe futhi ushizi uyancibilika.

Ibhulakufesi Quesadilla

Hlanganisa amaqanda ama-2 nezipuni ezi-2 ngakunye osikiwe u-anyanisi, utamatisi nopelepele oluhlaza, kanye noshizi we-Colby onamafutha ancishisiwe; pheka ku-skillet esishisayo engashisi kuze kube yilapho usuqedile; isipuni phakathi kwama-tortilla amabili kafulawa kakolweni. Bhaka ebhodini lokubhaka imizuzu eyi-10 ngama-350 degrees F.

Imikhuba

Hlanganisa amaqanda nganoma yikuphi kwalokhu ngaphambi kokupheka: amazambane asele asele; ukubhema isifuba se-turkey kanye ne-cottage shizi enamafutha aphansi; upelepele obomvu othosiwe, i-mozzarella nengxenye ye-basim; izaqathe ezisikiwe nedill; Ushizi kaGorgonzola nesipinashi esiqoshiwe; amakhowe no-anyanisi wamaparele; i-broccoli kanye noshizi we-cheddar oncishisiwe.

Buyekeza kwe-