Ishidi Lokugoqa: Umhlahlandlela Wakho Wokwanelisa Ukugoqwa Okuhlaza

-Delile

• Buyekeza kwe-

Yilokho okungaphakathi okubalulekile-kepha uma kukhulunywa ngamasemishi, nengaphandle nakho kubalulekile. Futhi kwesinye isikhathi wonke ama-calories, ama-carbs, kanye kaningi noshukela wesinkwa nje awakufanele.

Lokho akusho ukuthi isaladi iwukuphela kwenketho yakho. Ungakha ama-sammies aphathekayo futhi agcwalisayo futhi athole amaphuzu ebhonasi yokudla okunempilo lapho usebenzisa amaqabunga amakhulu e-chard noma ama-kale ukusonga amaprotheni akho amancane nemifino. Izinzuzo? Uzothola amavithamini amaningi nama-antioxidants, kunjalo, kodwa uzozizwa unamandla-ungavilaphi-ngemuva kokudla.

Ukudala lezi zidlo eziphathwayo ezinempilo kulula kunokuba kubukeka. Amaqabunga e-lettuce athambile, aguquguqukayo, ikakhulukazi avela ezinhlotsheni zebhotela kanye nezinhlamvu ezibomvu, kulula ukugoqwa njenge-tortilla kafulawa. Okuhlaza okuqinile-okuhlanganisa ububanzi, imifino ye-collard eyisicaba eyenza ukugoqa ngokukhanga okukhulu kwamehlo-kuyakwazi ukugoqa ngemva kokucwiliswa kwemizuzwana engu-30 emanzini abilayo okulandelwa i-dunk esheshayo emanzini ayiqhwa. (Kuyasiza ukusebenzisa ummese wokucija obukhali ukushefa ubambo olujiyile olwehla maphakathi nendawo oluhlaza luze lube mncane njengalo lonke iqabunga ngaphambi kokubila.)

Lapho okuluhlaza kwakho sekulungile, awudingi iresiphi yokwenza ukugoqwa kwemifino okunambithekayo-ifriji eligcwele kahle kanye nephenti kunikeza izinketho eziningi zokudla okwanelisayo. Mane ukhumbule lokho okubalulekile: Ukubhangqa iprotheni emuncu ne-crisp veggie nokusakazwa okunokhilimu kusiza ukudala ukugoqa okumnandi ukukudla, futhi isinongo esifana nesinaphi, uviniga, noma isoso esishisayo singeza obunye ubukhulu bokunambitheka okuhle.

Leli shadi lokuhlanganisa nokufanisa liyisiqalo esihle sokwenza owakho umsebenzi wobuciko. Mane ukhethe okuluhlaza kwakho, bese ufaka into eyodwa kukholamu ngayinye. Ungesabi ukuzama izithako ezinempilo ozithanda kakhulu phakathi kwesinkwa-zibukeka futhi zinambithe kangcono ukugqoke okuluhlaza. Noma zama izindlela zokupheka ezingezansi kweshadi.

I-Peanutty Chicken Wrap

Khonza: 1

Izithako:

1/2 inkomishi iklabishi ekhishwe (noma i-bagles coleslaw mix)

2 wezipuni i-peanut sauce (noma i-satay sauce)

1 iqabunga elikhulu eliluhlaza

Ama-ounces amabili (1/2 inkomishi) isifuba senkukhu esikhishwe noma esisikiwe

1 ithisipuni isosi eshisayo

Imikhombandlela:

1. Esitsheni esincane sokuxuba, hlanganisa iklabishi ne-peanut sauce, uhlanganise kahle.

2. Nquma unqamule phansi kweqabunga le-collard, bese usebenzisa ummese obukhali obambe eceleni kwebhodi lakho lokusika ukushefa ubambo olwehla enkabeni yeqabunga lize lilingane neqabunga. Phonsa emanzini abilayo imizuzwana engama-30, bese ufaka emanzini e-ice ukuze ubande. Yomisa bese uhlela iqabunga ukuze umugqa wembambo maphakathi uvundle.

3. Faka isipunu ingxube yeklabishi-i-peanut-sauce phansi kwengxenye eyodwa kwezintathu yeqabunga, uqinisekise ukuthi kunomngcele oyiyintshi elingu-1 nxazonke. Hlela inkukhu ngenhlanganisela yesanqante naphezulu nge-sauce eshisayo. Faka izinhlangothi zeqabunga ngaphakathi naphakathi. Gingqa iqabunga lisuke kuwe ngendlela ongathanda ngayo i-burrito, uqiniseke ukuthi ungena emaphethelweni ohlangothini lapho ugoqa. Songa ngokuqinile ukugoqwa kwepulasitiki kanye nefriji kuze kube ngamahora angama-24.

I-Mediterranean Spiced Tofu Wrap

Khonza: 1

Izithako:

1 iqabunga le-lettuce elikhulu lebhotela (noma amaqabunga amabili amancane)

2 wezipuni hummus

1/2 inkomishi yebhontshisi yenkomishi

Ama-ounces amabili (cishe 1/2 indebe) aqoshiwe i-tofu e-marinated

1 ithisipuni za'atar (noma imbewu ye-sesame)

Imikhombandlela:

Uma usebenzisa iqabunga elilodwa elikhulu, lihlele ukuze ubambo lubheke phezulu. (Uma usebenzisa amaqabunga amabili amancane, sebenzisa i-hummus encane ukuze "unamathele" emaphethelweni abo ndawonye. Amaqabunga kufanele ahlangane ngamasentimitha ama-2.) Spread hummus ngokulinganayo ngaphansi kwengxenye eyodwa kwezintathu zeqabunga, ushiye umngcele ongu-2-intshi nxazonke. Phezulu ngamahlumela kanye ne-tofu, bese ufafaza i-za'atar ngaphezulu. Faka izinhlangothi zeqabunga ngaphakathi naphakathi. Gingqa iqabunga lisuke kuwe ngendlela ongathanda ngayo i-burrito, uqiniseke ukuthi ungena emaphethelweni ohlangothini lapho ugoqa. Songa ngokuqinile ukugoqwa kwepulasitiki kanye nefriji kuze kube ngamahora angama-24.

I-Salmon Yogurt Ukugoqa

Khonza: 1

Izithako:

I-1/2 indebe ekhishwe izaqathe

Ama-ounces amabili (cishe i-1/2 indebe) i-salmon yasendle ekheniwe, igcwele

I-1/4 indebe yamafutha aseGreek anamafutha amancane

1/4 isipuni sabhema i-paprika yaseSpain

Usawoti

Upelepele

1 iqabunga elikhulu le-Swiss chard

I-1/4 avocado, isikiwe kancane

Imikhombandlela:

Esikhathini esincane sokuxuba, hlanganisa izaqathe, isalmon, iyogathi, ne-paprika, uhlanganise kahle. Isizini ukunambitha ngosawoti kanye nopelepele. Hlela iqabunga le-chard laseSwitzerland ngobambo olusebenza ngokuvundlile. Ingxube ye-Spoon salmon engxenyeni eyodwa kwezintathu zeqabunga, uqiniseke ukuthi kunomngcele ongu-1-intshi nxazonke. Phezulu ngezingcezu ze-avocado. Songa izinhlangothi zeqabunga ulibhekise phakathi nendawo. Gingqa iqabunga lisuke kuwe ngendlela ongathanda ngayo i-burrito, uqiniseke ukuthi ungena emaphethelweni ohlangothini lapho ugoqa. Songa ngokuqinile ukugoqwa kwepulasitiki kanye nefriji kuze kube ngamahora angama-24.

Buyekeza kwe-