Izidlo Zasebusika Ungadonsa Uqonde Ku-Pantry Yakho

-Delile

• Isobho Lemifino Kabhontshisi Obomvu
• I-Salmon Salad Pitas
• I-Creamy Italian White
• Ubhontshisi Isobho
• Isaladi Yommbila Nobhontshisi Omnyama
• I-Tofu ne-Quinoa eqoshiwe
• Ama-Soba Noodle ane
• Ukhukhamba Okubabayo
• I-Lemon Tuna kanye
• Ubhontshisi webhotela
• Buyekeza kwe-

Ukuthenga izimpahla ezisemathinini ngobuningi kungahle kubonakale kuyindida, Ukulungiselela Usuku Lwembubhisoesque, kodwa ikhabethe eligcwele kahle lingaba umngani omkhulu wabadlayo abanempilo - inqobo nje uma ukhetha izinto ezilungile. Izimpahla eziningi ezisemathinini zingamabhomu kasawoti adume kabi, angabangeli ukuqunjelwa okungathandeki nje kuphela kodwa futhi nomfutho wegazi ophakeme, nezinye izinto ezingaboli ziqukethe amafutha athuthwayo noma izivimbelakuvunda ezingabazisayo futhi ngokuvamile ezingabizeki.

Ngokuqondiswa okuncane kokuthenga kanye nalezi zokupheka ezivela ku-Anthony Stewart, umpheki oyinhloko ePritikin Longevity Center eMiami, FL, noma kunjalo, ungashayela isidlo sasemini esine-sodium enempilo noma isidlo sakusihlwa ngaphandle kokuphonsa ndawonye izithako ezimbalwa ' kabusha cishe okuqinisekisiwe ukuba esandleni.

Isobho Lemifino Kabhontshisi Obomvu

Nakuba ungase ubambe enye yezinketho eziningi zesobho likabhontshisi ne-veggie esenziwe ngaphambilini emashalofini esitolo sakho esikhulu, ukwenza isobho lakho kulula ngendlela exakayo-futhi kungcono kakhulu empilweni yakho. Izinguqulo ezenziwe ekhaya zinamamiligremu angu-100 e-sodium noma ngaphansi ngokuphakelwa kwezinkomishi ezingu-2. Ngokuphambene, usizo olufanayo lwamasobho amaningi asemathinini luqukethe ukucindezela kwegazi okungamamiligremu angu-1,200 noma ngaphezulu, inani elikhathazayo uma kucatshangelwa ukuthi ochwepheshe bezempilo batusa ukudla okungengaphezu kwamamiligremu angu-1,500 e-sodium. usuku lonke. Ubhontshisi kulesi sidlo ulayishwe uhlu lokuhlanza izingubo lwemisoco enenzuzo, okuhlanganisa amaprotheni emifino enamafutha aphansi, i-fiber, ama-antioxidants, kanye nama-carbs ayinkimbinkimbi (ashisa kancane).

Imikhombandlela: Embizeni yesobho, hlanganisa i-1 ingakhipha ubhontshisi obomvu ongekho usawoti, izinkomishi ezi-4 ijusi yemifino ephansi (enjengeRW Knudsen Very Veggie Low-Sodium), amathisipuni amabili kuya kwamathathu i-oregano noma isitayela sesitayela sase-Italy, nezinkomishi ezimbili imifino eqoshiwe (noma yini ehleli emgqonyeni wesiqandisi, njengezinqathe, isilimo esidliwayo esinamagatsha anamanzi, no-anyanisi, iyasebenza). Letha emathunjini bese ubilisa kuze kube yilapho imifino isithambile, cishe imizuzu engu-10 kuya kwengu-15. Yenza ama-servings angama-4 2-cup.

I-Salmon Salad Pitas

Inhlanzi entsha ingcono kakhulu uma ufuna i-fillet yesidlo sakusihlwa, kodwa kumasemishi namasaladi asheshayo, okusemathinini noma okufakwe esikhwameni kuyindlela yokuhamba. Usathola i-omega-3 enempilo, nayo etholwe ukuthi yehlisa indlala. Ukhathazekile ngamakhemikhali ayingozi ezinhlanzini? I-salmon, ikakhulukazi i-salmon yasendle, inamazinga aphansi e-mercury njalo, ucwaningo lubonisa. Faka u-anyanisi ukuze uqumbe, ulume (uwafake emanzini abandayo ngaphambi kokuthi ungeze uma ungathandi ukulunywa kakhulu), ne-quercetin, i-antioxidant enganciphisa ingozi yomdlavuza futhi inciphise ukuvuvukala kwangaphakathi.

Imikhombandlela: Esikhathini sokuxuba esiphakathi, hlanganisa ama-ounces ama-4 ama-salmon asezingeni eliphansi oketshezi (akhanywa), isipuni esingu-1 nonfat imayonnaise, 1/2 isipuni se-dill eyomile, izipuni ezimbili kuya kwezingu-3 anyanisi oqoshiwe, ne-1/2 inkomishi lisikiwe ikhukhamba. Khonza ngaphakathi kwama-pitas kakolweni noma ngaphezulu kombhede welethisi uma usika ama-carbs. Yenza cishe ama-servings angu-2.

I-Creamy Italian White

Ubhontshisi Isobho

Ubuhle bukabhontshisi ukuthi busebenza njenge-ejenti yokuqina kusobho, ukukunika ukuvumelana okunothile, okunokhilimu, okunamathisela izimbambo ngaphandle kokusebenzisa ukhilimu osindayo noma ukufaka amanye amafutha. Le recipe ihlanganisa i-escarole, i-veggie ethandwayo e-Italian cuisine, kodwa iphasela lesipinashi esifriziwe esiqandisiwe-esinye isithako "se-pantry" esisebenza kanzima esihle kakhulu ukuba sibe nemisebenzi yezandla ngokunjalo. Yomibili le mifino ingukudla okuphezulu kakhulu, okuqukethe ama-antioxidants, i-fiber, nezinye izakhi zomzimba ezibalulekile ezinciphisa ubungozi bezifo ezinkulu kubandakanya umdlavuza, isifo senhliziyo nesifo sikashukela.

Imikhombandlela: Faka izipuni ezi-2 zikabhontshisi we-cannellini ekanini elingu-14-ounce likabhontshisi ongenasawoti bese ubeka eceleni. Ubhontshisi osele we-Puree. Epanini elingagxili eliphakathi nendawo, gaya ama-clove angu-5 kagalikhi oqoshiwe kuze kube kukhanya. Faka izinkomishi ezi-2 zenkukhu enesoda ephansi noma umhluzi wemifino kanye ne-escarole yekhanda elilodwa, oqoshiwe Bamba cishe imizuzu eyi-15, noma ukunambitha kwakho. Faka ubhontshisi omsulwa nopelepele obomvu kanye nopelepele omnyama ukunambitha, bese upheka umzuzu omude. Yenza ama-servings angama-2 2-cup.

Isaladi Yommbila Nobhontshisi Omnyama

Izinzuzo zokudla okune-fiber ephezulu azikwazi ukugcizelelwa ngokwanele: Kukugcina ujwayelekile, kunjalo, kepha futhi kwehlisa i-cholesterol futhi kunciphise ubungozi bomdlavuza wekoloni. Ukudla okungaphezulu okufana nommbila nobhontshisi kukugcwalisa ngokushesha ukuze udle kancane kukho konke, ukhiye wokuvimbela ukukhuluphala kwesisindo sasebusika esesabekayo. Ubufakazi bokuthi i-fiber empeleni iyanambitha (futhi ibukeka) yinhle, lokhu kuhlanganiswa okumibalabala kuhle njengohlangothi uma kuhlotshiswe ngamakhambi anotshani njenge-cilantro noma i-flat-leaf parsley, noma ukuyiphonsa kwisaladi eluhlaza ngombala wenkukhu oqoshiwe bese upakisha isidlo sasemini Ihhovisi. Futhi nakuba i-salsa ingase ibonakale iyihlobo, iyisiphuzo esihle sasebusika, iphezulu kuvithamini C oqinisa amasosha omzimba ukuze kugwenywe umkhuhlane kanye ne-lycopene, i-antioxidant enganciphisa ingozi yokushaywa unhlangothi. Vele uhlole amazinga e-sodium njengoba ezinye izinhlobo ziphana ngokweqile ngosawoti.

Imikhombandlela: Hlanganisa 1 ubhontshisi omnyama ongekho usawoti, 1 wezinhlamvu zommbila, 1/2 inkomishi eqoshiwe anyanisi oluhlaza, ne-1 inkomishi salsa. Ziphindwe kabili (noma kathathu) izithako uma ufuna ukuzenza ngobuningi. Khonza njengesaladi noma kuma-chips e-tortilla abhakiwe anoshizi we-cheddar ogayiwe, wekhwalithi ephezulu wephathi. Yenza ama-servings angama-4 1-cup.

I-Tofu ne-Quinoa eqoshiwe

Ah quinoa. Lokhu okusanhlamvu okunempilo, okumnandi, okwanelisayo (kulungile, ngokobuchwepheshe imbewu) kubeka irayisi elimhlophe ehlazweni ngeprotheyini ephindwe kabili kanye namagremu angu-2 engeziwe efayibha ngokuphakelwa kwesigamu senkomishi ngayinye. Futhi ngaphandle kwesimo sayo njenge-super-food du jour, siyithanda kakhulu ukusho ukuthi yeqe ushaka wokupheka. Le recipe yengeza i-tofu ekhuthazayo, ene-waistline-friendly, ene-kilojoule cishe uhhafu wenyama yenkukhu noma yenkomo. Nakuba kungesona isisekelo se-pantry ngayinye, kufanele igcinwe cishe amasonto amabili efrijini lakho.

Imikhombandlela: Hlanza i-quinoa 1 yenkomishi emanzini abandayo. Epanini eliphakathi, hlanganisa i-quinoa ne-1 isipuni se-curry powder kanye ne-1 ithisipuni ye-turmeric. Engeza 2 izinkomishi inkukhu low-sodium noma imifino umhluzi futhi ulethe ngamathumba. Vala bese ubila kuze kube yilapho amanzi esengene, cishe imizuzu eyi-15. Faka inkomishi e-1 ekhishwe izaqathe kanye nenkomishi engu-1 e-cubed firm tofu. Yenza ama-servings angama-4 1-cup.

Ama-Soba Noodle ane

Ukhukhamba Okubabayo

Hlanganisa izifiso zakho ze-Ramen-noodle ngama-noodle anempilo, anama-khalori aphansi kunalokho. Inkomishi yesoba (igama lesiJapane elisho "impuphu") inama-calories ayi-113 nje kuphela; inkomishi ye-pasta emhlophe, engaba ngu-200. Ngaphezu kwalokho ayinayo i-gluten futhi igcwele ifayibha, amaprotheni, namavithamini B, izisulu zamavithamini amaningi, adlala indima kukho konke kusuka ekuhlanganiseni kwe-metabolism kuya ekwakheni i-DNA kuya ekwakheni amangqamuzana egazi abomvu nokunye. ISoba ingaba nzima kakhulu ukuyithola kunokudla okuyisisekelo se-dorm-room noodle, kepha amaketanga amaningi okudla "we-gourmet" awathwala endaweni yokudla yase-Asia. Ukuphonsa i-pasta nge-paprika ebhemayo akugcini nje ukwengeza ubukhulu kulesi sidlo, kodwa futhi kuphambene nokuvuvukala.

Imikhombandlela: Endishini enkulu, hlanganisa isipuni esingu-1/2 se-paprika, phusha upelepele we-cayenne, phusha upelepele omnyama omusha, 1/2 inkomishi ijusi kalamula omusha, no-2 ukhukhamba ohlutshiwe, ohlwanyelwe nosikiwe. Vumela ingxube ihlale ngenkathi upheka ama-ounces soba noodle ngokuya ngemikhombandlela yephakheji. Geza ama-noodle bese uphonsa ngengxube yekhukhamba uze uhlanganiswe kahle. Yenza ama-servings angu-4.

I-Lemon Tuna kanye

Ubhontshisi webhotela

Ubhontshisi webhotela umnandi njengoba uzwakala umkhulu, unenyama, futhi ugcwele-futhi ungumthombo omuhle wensimbi ebaluleke kakhulu, iminerali wonke umuntu ayidingayo ukuze akhule amangqamuzana, amasosha omzimba, kanye nokuthuthukiswa kwengqondo. Uma unezikhathi ezinzima, i-iron ibaluleke kakhulu ukuvikela ekulweni negazi. Lezi zibhontshisi ezinomusa omncane zisebenza kahle nokunambitheka okukhanyayo, okuqinisekisayo okufana nelamula, u-anyanisi oluhlaza, ne-tuna elula, enama-calories ambalwa ne-mercury encane kune-tuna emhlophe.

Imikhombandlela: Esikhathini sokuxuba esiphakathi, hlanganisa i-1 ibhontshisi ye-sodium ephansi, i-1 ingagcwalisa i-tuna ephansi ene-sodium (ekhishwe), i-1/2 inkomishi eqoshiwe anyanisi oluhlaza, ijusi lengxenye kalamula, u-1 ithisipuni lamafutha omnqumo, nokunye okuningi ama-flakes abomvu opelepele njengoba ufisa. Faka isipunu phezu kwezinkomishi ezi-2 eziqoshiwe ze-Romaine lettuce noma i-baby arugula. Yenza ama-servings ama-2 kuye kwayi-3.

Buyekeza kwe-