Uma ubheke ukwehlisa amaphawundi ambalwa, izinketho zakho zokudla zingase zibe nomkhawulo kungazelelwe. Kungenzeka ukuthi, ucabanga ukuthi uhloselwe ukudla okunethezekile, okuyisicefe kwasemini. Kodwa akunjalo. Silapha ukufakazela ukuthi awudingi ukudla isaladi ngesikhathi sasemini nsuku zonke uma uzama ukwehlisa isisindo.
Lapha sikubonisa izindlela zokupheka eziyisishiyagalombili ezinempilo ngokuphelele zasemini ezenzelwe wena. Uzothola imifino eminingi, kodwa ngaphandle kokuzikhawulela kumasaladi axubile.
I-Spiced Hummus Flatbread "Pizza"
- Amakholori: 332
- Amafutha: 15 amagremu
- Ama-carbohydrate: 35 amagremu
- Amaprotheni: 14 amagremu
Siyaluthanda uhlelo lokunciphisa umzimba olufaka i-pizza. Le recipe inikeza ukuthuthukiswa okunomsoco kwezithako ezikulungele wena njengemifino, iqembu lezitshalo ezihlanganisa uphizi, udali, nophizi. Isisekelo sale pizza? Uphizi.
I-Hummus iqukethe ama-chickpeas, angumthombo omangalisayo weprotheyini esekelwe ezitshalweni kanye ne-fiber ukugcina indlala ingekho amahora.
Le pizza yesinkwa esiyisicaba inikeza amagremu angu-14 amaprotheni asekelwe esitshalweni ngocezu ngalunye, cishe inani elifanayo namaqanda amabili. Khetha isinkwa esiyisicaba esenziwe ngokolweni ophelele noma okusanhlamvu ukuze ungeze ifayibha eyengeziwe kulesi sidlo.
Isaladi ye-tuna ne-avocado egcwele
- Amakholori: 282
- Amafutha: 22 amagremu
- Ama-carbohydrate: 8 amagremu
- Amaprotheni: 14 amagremu
Ingabe ubheke ukupakisha inqwaba yamafutha alungele wena? Cabangela le iresiphi ye-avocado emangalisayo. Lesi sidlo sigcwele amafutha anempilo avela kukwatapheya, inhlanzi ngisho nemayonnaise.
Ukwatapheya ugcwele i-fiber ephilisayo futhi uqukethe amafutha ahambisana nenhliziyo e-monounsaturated, kuyilapho izinhlanzi ezinamafutha njenge-tuna zicebile ngamafutha e-omega-3, azuzisa inhliziyo, ubuchopho nempilo yamalunga.
Ukubuyekezwa kukaDisemba 2017, okushicilelwe ku-International Journal of Molecular Science, kuphinde kwaphawula ukuthi izithako ze-omega-3 zingasiza ekusekeleni ukusebenza komzimba. Amafutha e-long-chain fatty acids acatshangwa ukuthi angathinta kahle ukwakheka kwakho i-microbiome yamathumbu.
Senzenjani ngemayonnaise? Kuhle uma uyisebenzisa ngokusesilinganisweni. Le sauce ayibhekwa njengokudla kwezempilo, kodwa uma ukhetha i-avocado noma i-mayo esekelwe ngamafutha omnqumo, uzothola umthamo wamafutha "amahle" angenayo i-unsaturated.
Ama-Zoodle aseMedithera ane-Creamy Feta Dressing
- Amakholori: 212
- Amafutha: 7 amagremu
- Ama-carbohydrate: 17 amagremu
- Amaprotheni: 20 amagremu
Lesi sidlo sasemini semifino sinamaprotheni amaningi ngaphandle kwenyama, inkukhu noma inhlanzi ngenxa yeyogathi yesiGreki. Ngaphezu kwalokho, i-low carb ne-gluten mahhala kulabo okungenzeka bayayigwema.
Ngama-calories angaphezu kuka-200, lesi sitsha se-zoodle (i-spaghetti yemifino esivamile) siwukudla okulula kunokudla kwasemini okuphelele. Ngobuningi, ngincoma ukuthi wengeze inkomishi enguhhafu yequinoa ephekiwe kanye nekota yenkomishi yenkukhu eyosiwe eqoshiwe noma uphizi. Ukwenza kanjalo kuzongeza amakhalori angaba ngu-200, ngakho isidlo sakho sisengaphansi kwama-calories angu-500.
Inyama yenkomo eyosiwe yase-Italy
- Amakholori: 360
- Amafutha: 15 amagremu
- Ama-carbohydrate: 17 amagremu
- Amaprotheni: 39 amagremu
Inyama egayiwe, ehlanganisa inyama kanye nemikhiqizo yenkukhu ephekwe kusetshenziswa amasu anjengokubhema, ukuphulukisa, usawoti, kanye/noma nokwengezwa kwamakhemikhali, kufanele idliwe ngokulinganisela.
Njengoba inyama yenkomo egazingiwe iwela ngaphansi kwesigaba senyama egayiwe, kungcono ukuthokozela lesi sidlo sasemini kanye ngesikhathi. Uma ufuna ukudla lokhu kudla njalo, cabanga ukukushintsha kube 'ibhodi le-pasta' elinemicu yebele yenkukhu eyosiwe esikhundleni senyama yenkomo ethosiwe. Ngakho ungakwazi ukuhlafuna izithako ngokwehlukana esikhundleni sokuzisonga.
Kungakhathaliseki ukuthi uyasonga noma cha, lesi sidlo sasemini esicebile ngamaprotheni siyindlela enhle kulabo abasezinhlelweni zokudla ezihlukahlukene, kusukela ku-low-carb noma i-keto, ukuya ku-gluten-free.
Isemishi likabhontshisi omnyama ne-cole slaw
- Amakholori: 416
- Amafutha: 9 amagremu
- Ama-carbohydrate: 66 amagremu.
- Amaprotheni: 17 amagremu
Hamba, i-coleslaw yakudala. Lesi sangweji semifino sithola ukugoqa okugculisayo ku-cole slaw enomsoco. I-seasoning inikeza ukunambitheka okubabayo ngenxa yezithako ezifana noviniga wewayini kanye nesinaphi sokusanhlamvu.
Ubhontshisi omnyama kule sandwich ungumthombo omkhulu wamaprotheni kanye ne-fiber evela ezitshalweni, kokubili imisoco eboniswa ukusekela impilo enhle. Futhi iklabishi iyimifino e-cruciferous equkethe ama-phytochemicals anezinzuzo ze-antioxidant kanye ne-anti-inflammatory.
Collard Ukugoqa
- Amakholori: 337
- Amafutha: 14 amagremu
- Ama-carbohydrate: 21 amagremu
- Amaprotheni: 32 amagremu
Imibala eminingi (yemvelo) epuletini lakho, iba ngcono. Ngenhlanhla, lesi sidlo sasemini esinomsoco sigcwele amathoni anempilo. Iresiphi yenziwe kakhulu ngemifino enemibala, ngakho-ke ilwa nokuvuvukala futhi igcwele ama-antioxidants alwa nezifo. Ngokuyisisekelo kufana nokudla uthingo.
Imifino ye-Collard ishintshaniswa kahle kakhulu kusukela ekugoqweni kwendabuko ngenxa yokuqukethwe kwayo okuphezulu kwe-vitamin C kanye nephrofayili yekhalori ephansi. Inkomishi eyodwa nohhafu ye-kale inikeza u-50% yenani lansuku zonke likavithamini C kanye nama-calories angu-25 kuphela.
Uma ufuna ukwengeza okwengeziwe kulesi sidlo sasemini, ngincoma ukuthi wengeze inkomishi enguhhafu yokusanhlamvu okuphelele, njengerayisi elinsundu, ukuze uthole i-carb punch eyinkimbinkimbi kanye ne-fiber eyengeziwe.
I-Vegan 3 Layer Mexican Dip
- Amakholori: 333
- Amafutha: 12 amagremu
- Ama-carbohydrate: 47 amagremu
- Amaprotheni: 9 amagremu
Ingabe yithina kuphela noma ukudla esitsheni kwenza ukudla kuzwakale kumnandi? Sithanda ukuthi le salsa yaseMexico enezendlalelo ezintathu ingapakishwa esitsheni futhi idliwe ekuhambeni. Lolu khetho olulula futhi oluhlwabusayo luqukethe amafutha anempilo avela kukwatapheya namaprotheni ezitshalo avela kubhontshisi, okwenza kube ukudla okulula okunokulinganisela.
Ngaphansi kwamakholori angu-350, le dip ayikona ukudla kwasemini okuphelele. Uma ubheke ukwenza lokhu ukudla okwengeziwe, ngingaphakamisa ukuthi ukwenze ama-taco anokolweni ophelele noma ama-tortilla ommbila esikhundleni sama-tortilla angase abe nosawoti omningi.
I-Cauliflower "Ushizi Othosiwe" Sandwich
- Amakholori: 306
- Amafutha: 24 amagremu
- Ama-carbohydrate: 8 amagremu
- Amaprotheni: 15 amagremu
Uma ugibele ne-keto craze, udinga le-cauliflower "ushizi othosiwe" empilweni yakho. Isemishi elisunguliwe lishaya "isinkwa" se-cauliflower (esenziwe nge-cauli, imbewu, namaqanda) esikhundleni sesinkwa somdabu ukusigcina sine-carb ephansi ne-keto-friendly. Isemishi lonke linikeza amagremu angu-8 kuphela ama-carbs, cishe inani elifanayo nengxenye yesithathu ye-apula eliphakathi.
Uma ukwenza isinkwa sekholifulawa mbumbulu kubonakala kuwumsebenzi omningi, asikusoli. Vele uzame ukungeza imifino eguquguqukayo kokunye ukudla. Ngokwesibonelo, sebenzisa ikholifulawa esikhundleni selayisi ukuze wenze irayisi ethosiwe enempilo ngenkukhu noma izimfanzi, noma shintsha amazambane acubuziwe nge-cauliflower puree njengohlangothi lwesaumoni eyosiwe.