Ukuba ujonge ukuphulukana neekhilogram ezimbalwa, ukhetho lwakho lokutya lunokuthi ngequbuliso lubekelwe umda. Amathuba kukuba, ucinga ukuba umiselwe izidlo zasemini ezikruqulayo, ezikruqulayo. Kodwa akunjalo. Silapha ukubonisa ukuba awudingi ukutya isaladi ngesidlo sasemini yonke imihla ukuba uzama ukunciphisa umzimba.
Apha sikubonisa iiresiphi zesidlo sasemini ezisibhozo ezisempilweni ngokupheleleyo ukwenzela wena. Uya kufumana imifuno emininzi, kodwa ngaphandle kokunciphisa isaladi edibeneyo.
I-Hummus Flatbread eneziqholo "iPizza"
- Iikhalori: 332
- Amafutha: 15 gram
- Iikhabhohayidrethi: 35 grams
- Iiprotheni: 14 gram
Siyathanda isicwangciso sokunciphisa umzimba esiquka ipizza. Le recipe inika ukongezwa kwesondlo sezithako ezilungele wena njengemifuno, iqela lezityalo ezibandakanya iiertyisi, iilentile kunye neeertyisi. Isiseko sale pizza? Ii-ertyisi.
I-Hummus iqulethe i-chickpeas, engumthombo omangalisayo weprotheyini esekwe kwisityalo kunye nefayibha ukugcina indlala ixesha elide.
Le pizza yesonka esicaba inika umtsalane we-14 grams yeprotein esekwe kwisityalo kwisilayi ngasinye, malunga nesixa esilingana namaqanda amabini. Khetha isonka esisicaba esenziwe ngengqolowa okanye iinkozo ezipheleleyo ukongeza ifayibha eyongezelelweyo kwesi sidlo.
ityhuna egalelwe isaladi yeavokhado
- Iikhalori: 282
- Amafutha: 22 grams
- Iikhabhohayidrethi: 8 grams
- Iiprotheni: 14 gram
Ngaba ujonge ukupakisha umthwalo wamafutha alungele wena? Cinga ngale ndlela imangalisayo yeeavokhado. Esi sidlo sipakishwe ngamafutha anempilo avela kwiavokhado, intlanzi, kunye nemayonnaise.
Iavokhado igcwele ifayibha ephilisayo kwaye iqulethe amafutha entliziyo anobuhlobo bemonounsaturated, ngelixa iintlanzi ezinamafutha afana netuna zizityebi kumafutha e-omega-3, anceda intliziyo, ingqondo kunye nempilo edibeneyo.
Uphononongo lukaDisemba 2017, olupapashwe kwi-International Journal ye-Molecular Science, kwakhona yaphawula ukuba i-omega-3 izongezelelo zinokunceda ukuxhasa ukusebenza komzimba. I-Long-chain fatty acids zicingelwa ukuba zichaphazela ngokufanelekileyo ukubunjwa kwakho i-microbiome yamathumbu.
Senza ntoni ngemayonesi? Kulungile ukuba uyisebenzise ngokumodareyitha. Le sauce ayithathwa njengokutya okunempilo, kodwa xa ukhetha i-avocado okanye i-mayonnaise esekelwe kwioli yeoli, uya kufumana idosi "elungileyo" yamafutha angaxutywanga.
I-Zoodle zeMeditera ezineCreamy Feta yokunxiba
- Iikhalori: 212
- Amafutha: 7 gram
- Iikhabhohayidrethi: 17 grams
- Iiprotheni: 20 gram
Esi sidlo sasemini siphezulu kwiprotheyini kwaye akukho nyama, inkukhu okanye intlanzi ngenxa yeyogathi yamaGrike. Ngaphezu koko, i-carb ephantsi kunye ne-gluten mahhala kwabo banokuthi bayiphephe.
Ngaphezulu nje kwe-200 yeekhalori, esi sitya se-zoodle (ispaghetti semifuno esiqhelekileyo) sisidlo esininzi kunesidlo sasemini esipheleleyo. Ngobuninzi, ndincoma ukongeza isiqingatha sekomityi yequinoa ephekiweyo kunye nekota yekomityi yenkukhu eyosiweyo okanye i-chickpeas. Ukwenza njalo kuya kongeza malunga neekhalori ezingama-200, ke isitya sakho sisengaphantsi kwe-500 yeekhalori zizonke.
Imiqulu yenkomo eyosiweyo yaseNtaliyane
- Iikhalori: 360
- Amafutha: 15 gram
- Iikhabhohayidrethi: 17 grams
- Iiprotheni: 39 gram
Inyama ecutshungulwayo, equka inyama kunye neemveliso zeenkukhu eziye zalungiswa kusetyenziswa ubuchule obunjengokutshaya, ukunyanga, ukutyiwa, kunye / okanye ukongezwa kweekhemikhali, kufuneka kudliwe ngokumodareyitha.
Ekubeni inyama yenkomo eyosiweyo iwela phantsi koluhlu lwenyama ecutshungulwayo, kungcono ukunandipha esi sidlo sasemini kanye ngexesha. Ukuba ufuna ukutya esi sidlo rhoqo, cinga ukusijika sibe 'yibhodi yepasta' enemicu yebele yenkukhu eyojiweyo endaweni yenyama yenkomo eyojiweyo. Ngoko unako ukuhlafuna izithako ngokwahlukeneyo endaweni yokuzisonga.
Nokuba uyayisonga okanye awuyisonga, esi sidlo sasemini esineprotheyini lukhetho olukhulu kwabo bakwizicwangciso ezahlukeneyo zokutya, ukusuka kwi-carb ephantsi okanye i-keto, ukuya kwi-gluten-free.
Isandwich yembotyi emnyama ene-cole slaw
- Iikhalori: 416
- Amafutha: 9 gram
- Iikhabhohayidrethi: 66 grams.
- Iiprotheni: 17 gram
Yiya ngaphaya, i-classic coleslaw. Le sandwich yemifuno ifumana i-crunch eyanelisayo kwi-nutrient-dense cole slaw. I-seasoning inika i-tangy flavour ngenxa yezithako ezifana neviniga yewayini kunye ne-mustard epheleleyo.
Iimbotyi ezimnyama kule sandwich ngumthombo omkhulu weprotheyini kunye nefayibha ezivela kwizityalo, zombini izondlo eziboniswa ukuxhasa impilo entle. Kwaye iklabishi yimifuno ye-cruciferous equkethe i-phytochemicals ene-antioxidant kunye ne-anti-inflammatory benefits.
Collard Wrap
- Iikhalori: 337
- Amafutha: 14 grams
- Iikhabhohayidrethi: 21 grams
- Iiprotheni: 32 gram
Imibala emininzi (yendalo) kwipleyiti yakho, ingcono. Ngethamsanqa, esi sidlo sasemini esinezondlo sipakishwe ngamathoni asempilweni. Iresiphi yenziwe kakhulu kwimifuno enemibala, ngoko ichasene nokudumba kwaye igcwele i-antioxidants yokulwa nesifo. Ngokusisiseko kufana nokutya umnyama.
I-Collard greens lutshintshiselwano olukhulu ukusuka kwi-wraps yendabuko enkosi kumxholo wabo we-vitamin C ephezulu kunye neprofayili yekhalori ephantsi. Enye nesiqingatha indebe ye-kale inika i-50% yexabiso lemihla ngemihla ye-vitamin C kunye ne-calories ye-25 kuphela.
Ukuba ufuna ukongeza kancinci kwesi sidlo sasemini, ndincoma ukongeza isiqingatha sekomityi yeenkozo ezipheleleyo, njengerayisi emdaka, kwipunch ye-carb enzima kunye nefiber eyongezelelweyo.
Vegan 3 Layer Mexican Dip
- Iikhalori: 333
- Amafutha: 12 gram
- Iikhabhohayidrethi: 47 grams
- Iiprotheni: 9 gram
Ngaba sithi kuphela okanye ngaba ukutya esityeni kwenza ukutya kube mnandi ngakumbi? Siyathanda ukuba le salsa yaseMexico inamaleko amathathu inokupakishwa kwisikhongozeli kwaye ityiwe ekuhambeni. Olu khetho olulula kwaye olunencasa luqulethe amafutha anempilo avela kwi-avocado kunye neprotheni yezityalo kwiimbotyi, okwenza kube yinto elungeleleneyo yokukhetha i-snack.
Ngaphantsi kweekhalori ezingaphantsi kwama-350, le dip ayisiso isidlo sasemini esipheleleyo. Ukuba ujonge ukwenza oku kukutya okuninzi, ndingacebisa ukuba kwenziwe i-tacos ngengqolowa epheleleyo okanye i-corn tortillas endaweni yeetortilla ezinokuba phezulu kwityuwa.
I-Cauliflower "i-Grilled Cheese" Sandwich
- Iikhalori: 306
- Amafutha: 24 grams
- Iikhabhohayidrethi: 8 grams
- Iiprotheni: 15 gram
Ukuba ukhwele i-keto craze, udinga le cauliflower "cheese egayiweyo" ebomini bakho. Isandwich entsha ibetha i-cauliflower "isonka" (esenziwe kwi-cauli, imbewu, kunye namaqanda) endaweni yesonka sesintu ukuyigcina i-low-carb kunye ne-keto-friendly. Isandwich yonke inika nje i-8 grams ye-carbs, malunga nesixa esilinganayo nesithathu se-apile ephakathi.
Ukuba ukwenza isonka secauliflower somgunyathi kubonakala kungumsebenzi omninzi, asikugxeki. Zama nje ukongeza imifuno eguquguqukayo kwezinye izidlo. Ngokomzekelo, sebenzisa i-cauliflower endaweni yerayisi ukwenza irayisi eqhotsiweyo enempilo kunye nenkukhu okanye i-shrimp, okanye ubeke iitapile ezicujiweyo kunye ne-cauliflower puree njengecala kwi-salmon eyosiweyo.