I-12 Imibono Yesidlo Esinempilo Yezimbili

-Delile

• 1. Isitsha se-chicken-quinoa
• Izithako:
• Imikhombandlela:
• 2. Irayisi leSesame-tofu ‘elithosiwe
• Izithako:
• Imikhombandlela:
• 3. Ama-tacos ezinhlanzi zemango-avocado
• Izithako:
• Imikhombandlela:
• 4. Inkukhu emnandi yamazambane kanye ne-broccoli
• Izithako:
• Imikhombandlela:
• 5. Isitsha semifino eyosiwe namalenti
• Izithako:
• Imikhombandlela:
• 6. I-Chickpea-tuna ulethisi isonga
• Izithako:
• Imikhombandlela:
• 7. I-pasta yesipinashi-isipinashi
• Izithako:
• Imikhombandlela:
• 8. Isitsha se-quinoa se-Shrimp-and-avocado
• Izithako:
• Imikhombandlela:
• 9.Amantongomane-inkukhu ‘ama-zoodle’
• Izithako:
• Imikhombandlela:
• 10. Ama-fajitas enkomo
• Izithako:
• Imikhombandlela:
• 11. Isipinashi-amakhowe frittata
• Izithako:
• Imikhombandlela:
• 12. Irayisi lenkukhu-ukholifulawa
• Izithako:
• Imikhombandlela:
• Okubalulekile

Kuvamile ukuzizwa uphuthuma ngesikhathi sedina bese ukhetha izinketho ezilula, njengokudla okusheshayo noma ukudla okubandayo, noma ngabe udla isidlo nomunye umuntu oyedwa - njengomlingani, ingane, umngane, noma umzali.

Uma ufisa ukuhlukahluka futhi ufuna ukunonga inqubo yakho, ukudla kwakusihlwa okunama-batch amancane kuthatha isikhathi esincane kakhulu ukuzilungiselela futhi kunempilo emangalisayo.

Kuyathakazelisa ukuthi ukudla okuphekwe ekhaya kuhlotshaniswa nekhwalithi yokudla ethuthukisiwe, futhi ukudla komndeni kuholela ekudleni okunempilo nasekuzuzeni kancane kwesisindo ezinganeni nasebusheni (,).

Nayi imibono engu-12 yesidlo sakusihlwa enomsoco futhi esabekayo yababili.

1. Isitsha se-chicken-quinoa

Lesi sitsha se-quinoa sigcwele amaprotheni.

Ngokuseva nje okuyi-3.5-ounce (100-gram), i-quinoa inikeza wonke ama-amino acid abalulekile, isilinganiso esihle samafutha e-omega-6, kanye no-10% we-Daily Value (DV) ye-folate (,,,).

Inkukhu ayigcini ngamafutha amancane kuphela kodwa futhi inamaprotheni amaningi, nama-ounces ayi-3.5 (amagremu ayi-100) wenyama yesifuba enikela ngamagremu ama-28 wamaprotheni nama-4 amagremu amafutha ().

Le recipe isebenza kabili futhi ilungile ngaphansi kwemizuzu engama-30.

Izithako:

• 1 isifuba senkukhu esingenamathambo, esingenasikhumba (196 amagremu), uthathe amakhubhu angu-1-intshi (2.5-cm)
• 1 inkomishi (240 ml) yamanzi
• 1/2 indebe (93 amagremu) wequinoa, engaphekiwe
• 2 izinkomishi (100 amagremu) we-arugula
• 1 ukotapeya omncane osikiwe
• 1/2 indebe (75 amagremu) katamatisi we-cherry, uhhafu
• Amaqanda ama-2 amakhulu
• Isipuni esingu-1 (9 amagremu) wembewu yesame
• Isipuni esingu-1 (15 ml) samafutha omnqumo
• usawoti kanye nopelepele ukunambitha

Imikhombandlela:

1. Nonga inkukhu ngosawoti kanye nopelepele ukunambitha.
2. Letha amanzi emathunjini bese ufaka i-quinoa. Vala futhi unciphise ukushisa kuye phakathi nendawo. Pheka imizuzu eyi-15 noma kuze kube yilapho amanzi esengene ngokugcwele.
3. Okwamanje, pheka inkukhu emafutheni omnqumo kustovetop. Ngemuva kokuthi ama-cubes aphenduke ansundu, susa ipani emlilweni.
4. Beka amanzi amasentimitha ama-7 (7 cm) ebhodweni ulilethe ngamathumba. Nciphisa ukushisa ukuze ubile, faka amaqanda kuwo, bese uwathambisa uwabilise imizuzu engu-6.
5. Uma usuqedile, faka amaqanda emanzini abandayo bese uphola. Qhafaza ngobumnene amagobolondo, bese uxebula bese usika uhhafu.
6. Faka i-quinoa ezitsheni ezimbili nangaphezulu nge-arugula, inkukhu, u-avocado osikiwe, utamatisi we-cherry, amaqanda nembewu yesesame.

Ngokusebenza ():

• Amakholori: 516
• Amaprotheni: 43 amagremu
• Amafutha: 27 amagremu
• AmaCarbs: 29 amagremu

2. Irayisi leSesame-tofu ‘elithosiwe

Imfihlo enempilo mayelana nalesi sidlo selayisi othosiwe ukuthi empeleni kubhakiwe.

Futhi, i-tofu ixhunyaniswe nezinzuzo eziningi zezempilo, kufaka phakathi ukwenziwa ngcono kwe-metabolism yomzimba, impilo yenhliziyo, nokulawulwa kukashukela egazini (,,,,).

Le recipe iyimifino, nakuba ungashintsha i-tofu ngenkukhu noma ngemfucumfucu uma ukhetha.

Ikhonza amabili futhi kuthatha ihora eli-1 ukulungiselela.

Izithako:

• Iphakethe le-1/2 (ama-ounces ama-3 noma ama-gramu angu-80) we-tofu eyengeziwe
• 3 wezipuni (45 ml) kawoyela wesame
• Isipuni esingu-1/2 (10 ml) sesiraphu ye-maple
• Isipuni esingu-1/2 (10 ml) se-apula cider uviniga
• Isipuni esingu-1 (15 ml) sesosi encishisiwe enesodium
• Isipuni esingu-1/2 (5 amagremu) wembewu yesame
• 1 inkomishi (140 amagremu) kophizi abafriziwe kanye noqathe
• 1 anyanisi omhlophe omhlophe, oqoshiwe
• Iqanda elikhulu eli-1, elihlutshiwe
• 1 inkomishi (186 amagremu) welayisi elimhlophe, elishubile
• 1/4 indebe (25 amagremu) ama-scallion, aqoshiwe

Imikhombandlela:

1. Hlangisa ihhavini liye ku-425 ° F (220 ° C) bese ulayini ishidi lokubhaka ngephepha lesikhumba. Beka i-tofu phakathi kwezendlalelo ezimbalwa zethawula lephepha bese ukhipha amanzi amaningi ngangokunokwenzeka. Dice ngamabhubhu ayi-1-intshi (2.5-cm).
2. Endishini, hlanganisa uhhafu wamafutha esame kanye ne-soy sauce, kanye nayo yonke isiraphu ye-maple, uviniga we-apula cider nembewu yesesame. Faka i-tofu futhi ugqoke kahle, bese uyibeka ebhodini lokubhaka bese ubhake imizuzu engama-40.
3. Cishe imizuzu engama-30 ubhaka, shisisa ipani elincane bese uhlikihla iqanda, bese ubeka eceleni.
4. Gcoba ishidi lokubhaka elikhulu lesibili bese ufaka iqanda, irayisi, u-anyanisi omhlophe, uphizi, kanye noqathe. Shayela ngawo wonke uwoyela we-sesame ne-soy sauce, bese uphonsa zonke izithako ukuze usabalalise ngokulinganayo. Fafaza ama-scallion ngaphezulu.
5. Bhaka imizuzu engu-7-10 bese ususa womabili amashidi kuhhavini.
6. Hlanganisa i-tofu nelayisi ngaphambi kokuphaka.

Ngokusebenza ():

• Amakholori: 453
• Amaprotheni: 13 amagremu
• Amafutha: 26 amagremu
• AmaCarbs: 43 amagremu

3. Ama-tacos ezinhlanzi zemango-avocado

Lawa ma-tacos wezinhlanzi alula akagcini ngokuletha imibala nama-flavour asezindaweni ezishisayo kepha futhi namafutha anempilo yenhliziyo, njengamafutha e-omega-9 afana ne-oleic acid.

I-Oleic acid yaziwa ngezindawo zayo ezilwa nokuvuvukala kanye nomdlavuza. Ucwaningo luphakamisa nokuthi kuyadingeka ekukhuleni kobuchopho obufanele nokusebenza (,,,).

Le recipe isebenza kabili futhi ilungile ngaphansi kwemizuzu engama-30.

Izithako:

• 2 izibopho ze-tilapia (174 amagremu)
• Isipuni esingu-1 (15 ml) samafutha omnqumo
• 3 wezipuni (45 ml) kalamula kalamula
• Isipuni esingu-1 (15 ml) soju
• Ama-clove ayi-2 egayiwe
• Isipuni esingu-1 (8 amagremu) se-chili powder
• 1 inkomishi (70 amagremu) weklabishi, shredded
• Isipuni esingu-1 (5 amagremu) we-cilantro, oqoshiwe
• 2 wezipuni (32 amagremu) kakhilimu omuncu onamafutha aphansi
• 1 inkomishi (165 amagremu) kamango, oqoshiwe
• 1 ukotapeya omncane, oqoshiwe
• 4 ama-tortilla amancane ommbila
• ingcosana ikhumini, usawoti kanye nopelepele

Imikhombandlela:

1. Hlangisa i-grill ekushiseni okuphakathi naphakathi. Faka i-tilapia esitsheni bese ufaka uwoyela womnqumo, ijusi likalamula, uju, ugarlic, ikhumini, usawoti kanye nopelepele. Massage okuthosiwe ezinhlanzini bese uhlala imizuzu engama-20.
2. Nge-slaw, hlanganisa iklabishi, i-cilantro, ukhilimu omuncu esitsheni esihlukile, engeza usawoti kanye nopelepele ukunambitha. Ifriji imizuzu eyi-10.
3. Susa inhlanzi kwi-marinade bese uyifaka ngemizuzu engu-3-5 ohlangothini ngalunye. Beka izinhlanzi eceleni, bese ugcoba ama-tortilla amasekhondi ambalwa ohlangothini ngalunye.
4. Hlukanisa izinhlanzi ngokulinganayo kuma-tortilla amane, engeza islaw, bese phezulu ngomango ne-avocado.

Ngokusebenza ():

• Amakholori: 389
• Amaprotheni: 28 amagremu
• Amafutha: 74 amagremu
• AmaCarbs: 45 amagremu

4. Inkukhu emnandi yamazambane kanye ne-broccoli

Ngale nkukhu enamazambane ne-broccoli, uzokujabulela ukudla okunomsoco ohlanganisa ama-carbs anesitashi, amaprotheni anciphile, imifino, namafutha anempilo.

Iphethe ama-antioxidants ahlukahlukene, njengevithamini C, ama-anthocyanins, nama-flavonoid, avela kumazambane ayo, u-anyanisi, i-broccoli nama-cranberries.

Ama-antioxidants angama-molecule asiza ukuvikela umzimba wakho kuma-radicals wamahhala futhi axhumene nezinzuzo eziningi zezempilo, kufaka phakathi izakhiwo ze-anticancer kanye nempilo yenhliziyo ethuthukisiwe (,,, 21).

Iresiphi isebenza kabili futhi ilungile ngaphansi kwemizuzu engama-30.

Izithako:

• 1 isifuba senkukhu esingenamathambo, esingenasikhumba (196 amagremu), uthathe amakhubhu angu-1-intshi (2.5-cm)
• 2 izinkomishi (170 amagremu) ama-broccoli florets
• 1 inkomishi (200 amagremu) ebhatata, cubed
• 1/2 indebe (80 amagremu) ka-anyanisi obomvu, oqoshiwe
• 1 i-garlic clove, egayiwe
• 1/4 indebe (40 amagremu) ama-cranberries omisiwe
• 3 wezipuni (28 amagremu) ama-walnuts, aqoshiwe
• 2 wezipuni (30 ml) kawoyela womnqumo
• usawoti kanye nopelepele ukunambitha

Imikhombandlela:

1. Hlangisa ihhavini liye ku-375 ° F (190 ° C) bese ulayini ishidi lokubhaka ngephepha lesikhumba.
2. Hlanganisa i-broccoli, ubhatata, u-anyanisi negalikhi. Fafaza ngamafutha kanye nenkathi ngosawoti kanye nopelepele, bese uphonsa. Mboza ngocwecwe ubhake imizuzu eyi-12.
3. Susa kuhhavini, engeza inkukhu, ubhake eminye imizuzu engu-8.
4. Susa futhi kuhhavini, engeza ama-cranberries omisiwe nama-walnuts, ubhake eminye imizuzu engu-8-10 noma kuze kuphekwe inkukhu.

Ngokusebenza ():

• Amakholori: 560
• Amaprotheni: 35 amagremu
• Amafutha: 26 amagremu
• AmaCarbs: 47 amagremu

5. Isitsha semifino eyosiwe namalenti

Lesi sidlo semifino sipakisha imifino eminingi namaprotheni asuselwa ezitshalweni ().

Ibuye inikeze ngomthombo omuhle wensimbi, ohambisa umoya-mpilo emzimbeni wakho wonke futhi uvame ukushoda ekudleni kwemifino (,).

Iresiphi isebenza kabili futhi ilungile ngemizuzu engama-40.

Izithako:

• 1 anyanisi omhlophe omhlophe, oqoshiwe
• 1 inkomishi (128 amagremu) izaqathe, cubed
• 1 zucchini ophakathi (196 amagremu), cubed
• 1 ubhatata ophakathi nendawo (151 amagremu), cubed
• 1 isipuni (5 ml) samafutha omnqumo
• 1 isipuni se-rosemary esisha noma esomile
• 1 ithisipuni ye-thyme entsha noma eyomile
• 1/2 indebe (amagremu ayi-100) amalenti, ayiphekiwe
• 1 inkomishi (240 ml) yomhluzi wemifino noma amanzi
• Isipuni esingu-1 (15 ml) seviniga yebhalsamu
• Isipuni esingu-1 (15 ml) soju
• usawoti kanye nopelepele ukunambitha

Imikhombandlela:

1. Hlangisa ihhavini liye ku-425 ° F (220 ° C). Faka u-anyanisi, izaqathe, i-zucchini, nobhatata esitsheni, ugcobe ngamafutha omnqumo, bese ufaka usawoti nopelepele. Hlanganisa kahle.
2. Sabalalisa imifino kuthileyi wokubhaka, ufafaze i-rosemary ne-thyme, bese ubhake imizuzu engama-35-40.
3. Embizeni, letha umhluzi wemifino noma amanzi emathunjini, bese wehlisela esimeni sokukhanya. Faka udali bese umboza. Pheka imizuzu engama-20-25 noma kuze kube yithenda.
4. Uma konke sekuphekiwe, engeza imifino kanye nodali esitsheni esikhulu bese uphonsa uviniga webhalsamu noju. Hlanganisa kahle ngaphambi kokuphaka.

Ngokusebenza ():

• Amakholori: 288
• Amaprotheni: 12 amagremu
• Amafutha: 3.5 amagremu
• AmaCarbs: 56 amagremu

6. I-Chickpea-tuna ulethisi isonga

Lesi sidlo sigcwele amaprotheni avela ku-tuna nama-chickpeas. Ngaphezu kwalokho, kunikeza umthamo omuhle we-fiber kusuka emifino, kukushiye uzizwe ugcwele amahora (,,).

Iresiphi isebenza ezimbili futhi kulula kakhulu ukuyenza.

Izithako:

• 1 inkomishi (164 amagremu) yamantshontsho, kuphekiwe
• Ikani eli-1 le-tuna (ama-gram ayi-170) elisemathinini emanzini, likhishwe
• 6 amaqabunga ebhotela-ulethisi
• 1 isanqante emaphakathi, oqoshiwe
• 1 anyanisi obomvu omncane, oqoshiwe
• Isiqu esingu-1 sesilimo esidliwayo esinamagatsha anamanzi, esiqoshiwe
• 2 wezipuni (10 amagremu) we-cilantro, oqoshiwe
• 1 i-garlic clove, egayiwe
• ijusi kusuka ku-1 lemon
• 2 wezipuni (30 amagremu) wesinaphi se-Dijon
• Isipuni esingu-1 (15 amagremu) we-tahini
• usawoti kanye nopelepele ukunambitha

Imikhombandlela:

1. Faka ama-chickpe ku-processor yokudla. Pulse kubo amahlandla ambalwa, kepha shiya iziqeshana ezimbalwa.
2. Endishini, hlanganisa i-tuna, isanqante, u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi, i-cilantro nogalikhi. Bese ufaka ama-chickpeas nezithako ezisele - ngaphandle kwelethisi - uhlanganise kahle.
3. Beka cishe izipuni eziyi-2-3 zenhlanganisela kwiqabunga ngalinye lethisi ngaphambi kokuphaka.

Ngokusebenza ():

• Amakholori: 324
• Amaprotheni: 30 amagremu
• Amafutha: 9 amagremu
• AmaCarbs: 33 amagremu

7. I-pasta yesipinashi-isipinashi

Le pasta emnandi ye-salmon-spinach inikeza ukudla okulinganiselayo okulayishwe ngama-omega-3 fatty acids.

Amafutha e-Omega-3 ahlinzeka ngezinzuzo eziningi futhi akhonjisiwe ukulwa nezimo zokuvuvukala nesifo senhliziyo (,,).

Iresiphi isebenza kabili futhi ilungile ngaphansi kwemizuzu engama-30.

Izithako:

• 1/2 amakhilogremu (227 amagremu) we-salmon engenalutho, engenasikhumba
• 1 inkomishi (107 amagremu) wepeni pasta
• 1.5 wezipuni (21 amagremu) webhotela
• 1 anyanisi omhlophe omhlophe, oqoshiwe
• 3 izinkomishi (90 amagremu) wesipinashi
• 1/4 indebe (57 amagremu) kakhilimu omuncu onamafutha aphansi
• 1/4 indebe (25 amagremu) woshizi weParmesan, ogayiwe
• 1 i-garlic clove, egayiwe
• Isipuni esingu-1 sepharsley omusha, oqoshiwe
• usawoti kanye nopelepele ukunambitha

Imikhombandlela:

1. Pheka i-pasta ngokwemiyalo yephakheji. Khonamanjalo, susa u-anyanisi ebhoteleni imizuzu emihlanu.
2. Faka i-salmon bese uyipheka imizuzu engu-5-7, uyihlephule ube ngama-flakes ngenkathi upheka. Faka isipinashi bese usipheka uze usune.
3. Faka ukhilimu omuncu, ushizi weParmesan, ugarlic, usawoti kanye nopelepele. Faka kahle ngaphambi kokungeza i-pasta ephekwe ne-parsley.
4. Hlanganisa kahle ngaphambi kokuphaka.

Ngokusebenza ():

• Amakholori: 453
• Amaprotheni: 33 amagremu
• Amafutha: 24 amagremu
• AmaCarbs: 25 amagremu

8. Isitsha se-quinoa se-Shrimp-and-avocado

Lesi sitsha se-shrimp-and-avocado quinoa siletha isidlo esinamaprotheni amaningi ngenani lama-monounsaturated fatty acids (MUFAs).

Ama-MUFA akhuthaza amazinga enempilo wamafutha egazi futhi asize ukukhulisa ukutholakala kwamavithamini ancibilika njengamafutha, njengamavithamini A, D, E, noK (,).

Lesi sidlo kulula ukusilungisa. Ungashiya imfanzi ngaphandle noma uyishintshe ngomthombo wakho owuthandayo wamaprotheni, njengenkukhu, amaqanda, noma inyama.

Iresiphi isebenza kabili futhi ithatha ngaphansi kwemizuzu engama-20 ukwenza.

Izithako:

• 1/2 amakhilogremu (227 amagremu) wezimfanzi ezingavuthiwe, ezihlutshiwe nezisusiwe
• 1 inkomishi (186 gram) yequinoa, ephekiwe
• uhhafu wekhukhamba ophakathi, oqoshiwe
• 1 ukotapeya omncane osikiwe
• Isipuni esingu-1 (15 ml) samafutha omnqumo
• Isipuni esingu-1 (14 amagremu) webhotela, ancibilikile
• Ama-clove ayi-2 egayiwe
• Isipuni esingu-1 (15 ml) soju
• Isipuni esingu-1 (15 ml) sejusi likalamula
• usawoti kanye nopelepele ukunambitha

Imikhombandlela:

1. Sishisa i-skillet bese ususa ugalikhi ebhotela kanye namafutha omnqumo. Faka imfanzi upheke nhlangothi zombili. Bese ufaka uju, ijusi likalamula, usawoti kanye nopelepele, bese upheka kuze kube yilapho usoso lukhula.
2. Ezitsheni ezimbili, hlukanisa i-quinoa nangaphezulu ngezimfanzi, ukwatapheya nekhukhamba.

Ngokusebenza ():

• Amakholori: 458
• Amaprotheni: 33 amagremu
• Amafutha: 22 amagremu
• AmaCarbs: 63 amagremu

9.Amantongomane-inkukhu ‘ama-zoodle’

Ama- “Zoodle” angama-noodle e-zucchini, enza i-carb ephansi kakhulu, engenalo i-gluten esikhundleni se-pasta ejwayelekile.

Iresiphi inamaprotheni amaningi namafutha aphilile avela kubhontshisi wamantongomane, angavikela ezifweni zenhliziyo ngokukhuthaza i-LDL (embi) ne-cholesterol ephelele (,).

Kulula kakhulu ukwenza futhi ukhonze ezimbili.

Izithako:

• 1 isifuba senkukhu esingenamathambo, esingenasikhumba (196 amagremu), esiphekiwe nesishisiwe
• I-zucchini e-1 enkulu (ama-323 amagremu), ivuselelwe kuma-noodle
• 1/2 indebe (55 amagremu) izaqathe, shredded
• 1/2 indebe (35 amagremu) weklabishi elibomvu, elihlutshiwe
• I-1 pepper encane yensimbi, lisikiwe
• 2 wezipuni (27 ml) kawoyela wesame
• 1 isipuni sikagalikhi ocoliwe
• Izipuni eziyi-3 (48 amagremu) webhotela lamantongomane
• 2 wezipuni (30 ml) woju
• 3 wezipuni (30 ml) we-sodium-sauce esincishisiwe
• Isipuni esingu-1 (15 ml) seviniga lelayisi
• 1 ithisipuni kajinja omusha
• 1 ithisipuni yesosi eshisayo

Imikhombandlela:

1. Sula ugalikhi kusipuni esingu-1 (15 ml) samafutha esesame esikhwameni phezu komlilo ophakathi. Faka izaqathe, iklabishi nopelepele. Pheka kuze kube yithenda.
2. Faka ama-noodle enkukhu ne-inkukhu ku-skillet. Pheka cishe imizuzu emithathu noma kuze kube yilapho i-zucchini ithamba. Susa ekushiseni bese ubeka eceleni.
3. Epanini elincane, hlanganisa wonke uwoyela we-sesame, ibhotela lamantongomane, uju, i-soy sauce, uviniga welayisi, ujinja nesosi eshisayo. Hlanganisa kuze kube yilapho ibhotela le-peanut selincibilikile.
4. Thela i-sauce phezu kwama-zoodle nenkukhu. Phonsa ukuhlanganisa.

Ngokusebenza ():

• Amakholori: 529
• Amaprotheni: 40 amagremu
• Amafutha: 29 amagremu
• AmaCarbs: 32 amagremu

10. Ama-fajitas enkomo

Lezi fajitas zenkomo ziyagcwalisa futhi kulula ukuzenza. U-anyanisi nensimbi yensimbi babhangqa kahle nolamula kanye nopelepele.

Ungenza inketho ye-carb ephansi ngokuswayipha ama-tortilla ommbila wamaqabunga e-ulethisi.

Iresiphi isebenza kabili futhi ilungile ngaphansi kwemizuzu engama-30.

Izithako:

• 1/2 amakhilogremu (227 amagremu) we-steak, lisikiwe emigqeni engu-1/2-intshi (1.3-cm)
• 1 anyanisi omncane osikiwe
• 1 pepper enkulu yentsimbi, lisikiwe
• Izipuni ezi-3 (45 ml) zesosi encishisiwe enesodium
• ijusi kusuka ku-1 lemon
• 1 ithisipuni ye-chili powder
• Isipuni esingu-1 (15 ml) samafutha omnqumo
• 4 ama-tortilla amancane ommbila

Imikhombandlela:

1. Hlanganisa i-soy sauce, ulamula, i-chili powder namafutha omnqumo.
2. Hlukanisa eceleni ama-steak nama-veggies ngokuxuba okungenani imizuzu engu-15-20.
3. Shisisa i-skillet bese upheka inyama. Susa lapho uswinsundu bese ufaka u-anyanisi nopelepele. Pheka kuze kube yithenda, bese ufaka i-steak emuva ukuyifudumeza.
4. Hlukanisa inyama nemifino ngokulinganayo kuma-tortilla amane.

Ngokusebenza ():

• Amakholori: 412
• Amaprotheni: 35 amagremu
• Amafutha: 19 amagremu
• AmaCarbs: 24 amagremu

11. Isipinashi-amakhowe frittata

Le frittata yesipinashi-amakhowe yenza isidlo sakusihlwa esinempilo futhi esilula esiphansi esingathokozelwa esidlweni sasekuseni noma sasemini.

Ngokubambisana, amaqanda nesipinashi kunikela ngama-26% we-DV ngevithamini A ngokusebenza ngakunye. Le vithamini ibamba iqhaza elibalulekile empilweni yamehlo ngokugcina amaseli akho abona ukukhanya futhi avimbele ukungaboni ebusuku (,,).

Iresiphi isebenza kabili futhi ilungile ngaphansi kwemizuzu engama-20.

Izithako:

• 2 wezipuni (30 ml) kawoyela we-avocado
• 1 inkomishi (70 amagremu) amakhowe amhlophe, lisikiwe
• 1 inkomishi (30 amagremu) wesipinashi
• Amaqanda ama-3 amakhulu
• 1/2 indebe (56 amagremu) woshizi we-mozzarella onamafutha aphansi, osikiwe
• usawoti kanye nopelepele ukunambitha

Imikhombandlela:

1. Hlangisa i-ovini iye ku-400 ° F (200 ° C).
2. Sishisa isipuni esingu-1 (15 ml) samafutha we-avocado ku-skillet ephephile kuhhavini ngokushisa okukhulu. Faka amakhowe bese upheka kuze kube yithenda, bese ufaka isipinashi bese ususa umzuzu owodwa. Susa kokubili kusuka esikhwameni bese ubeka eceleni.
3. Hlanganisa amaqanda nengxenye yoshizi bese ufaka usawoti nopelepele. Thela ingxube esikhwameni bese phezulu ngamakhowe nesipinashi. Pheka esitofini imizuzu engu-3-4 ngaphambi kokubhaka.
4. Phezulu noshizi osele bese udlulisela kuhhavini. Bhaka imizuzu emihlanu bese ubhake imizuzu emi-2 kuze kube yilapho phezulu kuphenduka nsundu ngokusagolide. Susa kuhhavini bese uvumela ukupholisa ngaphambi kokuphaka.

Ngokusebenza ():

• Amakholori: 282
• Amaprotheni: 20 amagremu
• Amafutha: 21 amagremu
• AmaCarbs: 3 amagremu

12. Irayisi lenkukhu-ukholifulawa

Irayisi lekholifulawa yindawo enkulu ephansi ye-carb yelayisi. Ungayithenga ihlanganiswe noma uzenzele ngokwakho ngokunqamula kahle i-cauliflower florets ibe ukufana okufana nelayisi.

Lesi sidlo sipakisha amaprotheni asezingeni eliphakeme nemifino eminingi. Ukudla imifino ephezulu kungakusiza uhlangabezane nezidingo zakho zomsoco futhi unciphise ubungozi besifo senhliziyo (,).

Iresiphi isebenza kabili futhi ilungile ngaphansi kwemizuzu engama-20.

Izithako:

• 1 isifuba senkukhu esingenamathambo, esingenasikhumba (196 amagremu), uthathe amakhubhu angu-1-intshi (2.5-cm)
• Izinkomishi ezi-2 (ama-270 amagremu) erayisi ekhabisiwe yokholifulawa
• 1/2 inkomishi (45 amagremu) yeminqumo engenayo imbewu, ihafu
• 1/2 indebe (75 amagremu) katamatisi we-cherry, uhhafu
• 1 isipuni se-rosemary esisha noma esomile
• 1 isipuni se-oregano esisha noma esomile
• 1 ithisipuni ye-thyme entsha noma eyomile
• 1 isipuni (5 ml) samafutha omnqumo
• usawoti kanye nopelepele ukunambitha

Imikhombandlela:

1. Isizini yenkukhu nge-rosemary, oregano, thyme, usawoti kanye nopelepele. Shisisa amafutha omnqumo epanini bese useshe inkukhu imizuzu engama-6-7 ohlangothini ngalunye noma kuze kube yigolide. Isuse epanini bese ubeka eceleni.
2. Faka utamatisi epanini bese ususa imizuzu emihlanu. Faka irayisi ukholifulawa neminqumo, bese ugovuza kuze kube yilapho irayisi lekholifulawa liqala ukuthamba.
3. Susa irayisi lekholifulawa epanini. Hlukanisa izitsha ezimbili bese phezulu nenkukhu.

Ngokusebenza ():

• Amakholori: 263
• Amaprotheni: 32 amagremu
• Amafutha: 12 amagremu
• AmaCarbs: 8 amagremu

Okubalulekile

Noma ngabe ufushane ngesikhathi, kunezindlela eziningi zokujabulela idina elenziwe ekhaya elinempilo lababili.

Lolu hlu lwezindlela zokupheka luhlinzeka ngemibono eminingi elula, enomsoco futhi ifaka phakathi izinketho eziningi zemifino nezincane. Uma ufisa ukuhlukahluka enkambisweni yakho, zama ezinye zazo ngaphandle kokushaya idrayivu.