Kana iwe uri kutsvaga kurasikirwa nemapaundi mashoma, sarudzo dzako dzekudya dzinogona kuerekana dzave shoma. Mikana iripo, iwe unofunga kuti wakarongerwa chikafu chisina kujeka, chinofinha chemasikati. Asi kwete. Tauya kuzoratidza kuti haufanire kudya saladhi yekudya kwemasikati mazuva ese kana uri kuyedza kuderedza uremu.
Pano tinokuratidza mabikirwo masere ekudya kwemasikati ane hutano hwakakwana kwauri. Iwe uchawana miriwo yakawanda, asi pasina kuzvidzora kune yakasanganiswa saladi.
Spiced Hummus Flatbread "Pizza"
- Maoriro: 332
- Mafuta: 15 gramu
- Carbohydrates: 35 gramu
- Mapuroteni: 14 gramu
Isu tinoda chirongwa chekurasikirwa nehuremu chinosanganisira pizza. Iyi resipi inopa kudya kunovaka kwezvakanaka-kune-iwe zvinongedzo senge legumes, boka rezvirimwa zvinosanganisira pizi, nyemba, uye pizi. Hwaro papizza iyi? The chickpeas.
Hummus ine chickpeas, inova inoshamisa sosi yezvirimwa-based protein uye fiber kuchengetedza nzara kwemaawa.
Iyi pizza yeflatbread inopa inoyevedza 14 magiramu echirimwa-based protein pachidimbu, chinenge chiyero chakafanana nemazai maviri. Sarudza chingwa chakafuratira chakagadzirwa kubva kugorosi kana zviyo kuti uwedzere imwe fiber pakudya uku.
Yakazadzwa tuna uye avocado saladi
- Maoriro: 282
- mafuta: 22 gramu
- Carbohydrates: 8 gramu
- Mapuroteni: 14 gramu
Uri kutsvaga kutakura mutoro wemafuta akanaka-iwe-iwe? Chimbofunga iyi inoshamisa avocado recipe. Iri ndiro rakazara nemafuta ane hutano kubva kune avocado, hove, uye kunyange mayonnaise.
Avocado yakazara nekuporesa fiber uye ine moyo-inoshamwaridzika monounsaturated mafuta, nepo hove dzine mafuta senge tuna dzakapfuma muomega-3 mafuta, ayo anobatsira mwoyo, uropi uye hutano hwekubatana.
Ongororo yaDecember 2017, yakaburitswa muInternational Journal yeMolecular Science, yakataurawo kuti omega-3 yekuwedzera inogona kubatsira kutsigira immune system. Yakareba-ketani fatty acids inotofungidzirwa kuti inokanganisa kuumbwa kwako gut microbiome.
Chii chatingaita nemayonnaise? Zvakanaka kana ukaidya zvine mwero. Uyu muto haunzi chikafu chehutano, asi kana ukasarudza avocado kana mafuta emuorivhi-based mayo, uchawana muyero we "zvakanaka" mafuta asina kuzara.
Mediterranean Zoodles neCreamy Feta Kupfeka
- Maoriro: 212
- Mafuta: 7 gramu
- Carbohydrates: 17 gramu
- Mapuroteni: 20 gramu
Ichi chikafu chemasikati chakanyanya muprotein pasina nyama, huku kana hove nekuda kweyogati yechiGiriki. Uyezve, yakaderera carb uye gluten yemahara kune avo vangave vachiidzivirira.
Pane anongodarika mazana maviri emakoriyumu, ndiro iyi yezoodle (yakajairika muriwo spaghetti) yakawanda yechikafu pane kudya kwemasikati kwakakwana. Nokuda kwehuwandu, ndinokurudzira kuwedzera hafu yekapu yequinoa yakabikwa uye kota yekapu yehuku yakakangwa kana chickpeas. Kuita izvi kuchawedzera anenge mazana maviri makorikori, saka dhishi yako ichiri pasi pe200 yakazara macalorie.
Italian yakagochwa nyama yemombe
- Maoriro: 360
- Mafuta: 15 gramu
- Carbohydrates: 17 gramu
- Mapuroteni: 39 gramu
Mhuka dzakagadzirwa, dzinosanganisira nyama uye huku dzakagadzirirwa kushandisa nzira dzakadai sekusvuta, kurapa, salting, uye / kana nekuwedzera kwemakemikari emishonga, inofanira kudyiwa zvine mwero.
Sezvo nyama yakakangwa inowira pasi peboka renyama yakagadzirwa, zvakanakisisa kuti unakidzwe nekudya kwemasikati kamwe chete munguva. Kana iwe uchida kudya chikafu ichi nguva nenguva, funga kuchishandura kuita 'pasta board' ine mazamu ehuku yakakangwa pane nyama yakagochwa. Saka iwe unogona kutsenga zvinongedzo zvakasiyana pane kuzviputira.
Kunyangwe iwe uchiiputira kana kwete, iyi protein-yakapfuma kudya kwemasikati isarudzo yakanaka kune avo vari pazvirongwa zvekudya zvakasiyana, kubva pasi-carb kana keto, kune gluten-isina.
Sangweji yebhinzi nhema ine cole slaw
- Maoriro: 416
- Mafuta: 9 gramu
- Carbohydrates: 66 magiramu.
- Mapuroteni: 17 gramu
Famba pamusoro, classic coleslaw. Iyi sangweji yemuriwo inowana crunch inogutsa kubva kune inovaka muviri-dense cole slaw. Mushonga wacho unopa tangy flavour nekuda kwezvinhu zvakaita sewaini vhiniga uye tsanga yemasitadhi.
Bhinzi nhema dziri musangweji iyi inzvimbo huru yeprotein uye fiber kubva muzvirimwa, zvese zvinovaka muviri zvinoratidzwa kutsigira hutano hwakanaka. Uye kabichi ndeye cruciferous yemiriwo ine phytochemicals ine antioxidant uye anti-inflammatory benefits.
Collard Wrap
- Maoriro: 337
- mafuta: 14 gramu
- Carbohydrates: 21 gramu
- Mapuroteni: 32 gramu
Iyo yakawanda (yakasikwa) mavara pandiro yako, zviri nani. Sezvineiwo, ichi chikafu-chikafu chemasikati chakazara nematoni ane hutano. Recipe inogadzirwa zvakanyanya kubva mumiriwo ine mavara, saka inorwisa-kuzvimba uye yakazara nezvirwere-kurwisa antioxidants. Zvakafanana nekudya murarabungu.
Collard greens inochinjana kubva kune yechinyakare wraps nekuda kweyakanyanya vhitamini C yemukati uye yakaderera calorie profiles. Kapu imwe nehafu yekare inopa 50% yehuwandu hwezuva nezuva hwevhitamini C uye chete 25 macalorie.
Kana iwe uchida kuwedzera zvishoma pakudya kwemasikati uku, ndinokurudzira kuwedzera hafu yekapu yezviyo zvakakwana, semupunga webrown, kune yakaoma carb punch uye imwe fiber.
Vegan 3 Layer Mexican Dip
- Maoriro: 333
- Mafuta: 12 gramu
- Carbohydrates: 47 gramu
- Mapuroteni: 9 gramu
Ndisu chete here kana kuti kudya mundiro kunoita kuti kudya kuwedzere kunakidza? Isu tinoda kuti iyi ine matatu-layered vegan Mexican salsa inogona kurongedzerwa mumudziyo uye kudyiwa uchienda. Iyi sarudzo iri nyore uye inonaka ine mafuta ane hutano kubva muavocado uye mapuroteni echirimwa kubva kubhinzi, zvichiita kuti ive yakanaka yakaringana snack sarudzo.
Pane asingasviki 350 macalorie, dip iyi haisi kudya kwemasikati kwakakwana. Kana uri kutsvaga kuti uwedzere kudya uku, ndinokurudzira kuti uite tacos negorosi rose kana chibage tortilla pane tortilla iyo inogona kunge yakakwirira mumunyu.
Koliflower "Grilled Cheese" Sandwich
- Maoriro: 306
- mafuta: 24 gramu
- Carbohydrates: 8 gramu
- Mapuroteni: 15 gramu
Kana iwe uri mubhodhi ne keto craze, unoda iyi cauliflower "grilled cheese" muupenyu hwako. Sangweji yekuvandudza inorova cauliflower "chingwa" (chakagadzirwa kubva kucauli, mhodzi, uye mazai) panzvimbo yechingwa chechinyakare kuti chichengetedze chakaderera-carb uye keto-hushamwari. Sangweji yese inongoshandisa magiramu masere chete emakabhu, anenge akaenzana nechikamu chetatu cheapuro yepakati.
Kana kugadzira chingwa checauliflower chekunyepera kuchiita sebasa rakawanda, hatikupei mhosva. Ingoedza kuwedzera muriwo unosiyana-siyana kune zvimwe zvekudya. Semuenzaniso, shandisa cauliflower pane mupunga kugadzira mupunga wakakangwa une hutano nehuku kana shrimp, kana kutsiva mbatatisi yakagayiwa necauliflower puree sedivi resaumoni yakagochwa.