Nyengo ndi yokongola, dzuŵa likuwala ... Zikumveka ngati nthawi yamapikisano kwa ine! Kudya fresco kumasangalatsa, koma muyenera kuonetsetsa kuti mbale zomwe mumabweretsa ndi nyengo yoyenera. Pano pali maphikidwe anayi abwino omwe amatha masiku otentha.
1 - Zakukini-Zakudya Zachikuku Chaku Chinese Chakudya
1/2 ya mapulogalamu (pafupifupi 2 makapu): maola 230, 6g mafuta onse (0,5g sat fat), 476mg sodium, 21.5g carbs, 4g fiber, 13g shuga, mapuloteni 23.5g
Chikondi changa pa zukini Zakudyazi ndi zopanda malire. Ndiwo kusinthanitsa kwa pasitala yabwino kwambiri! Gwirani zomwe zimagwira ntchito (mukhoza kuchita zambiri ndi izo !) Ndipo tiyeni tipange saladi.
1. Pakani makilogalamu asanu ndi limodzi. Nyengo ndi dash iliyonse mchere ndi tsabola wakuda.
2. Bweretsani skillet kutsanulira ndi kutsekemera kwapopera kutentha. Cook nkhuku kwa mphindi 4 mbali, mpaka yophika.
3. Gwiritsani ntchito slicer ya masamba (monga Veggetti), kudula mapaundi 1 (pafupifupi 2 osakaniza) zukini muzosaoneka ngati zakumwa. (Ngati mulibe pepala la veggie, pezani zukini muzipinda zowonongeka, kuzungulira zukini pambuyo pa mzere uliwonse).
4. Ikani zukini Zakudyazi mu mbale yayikulu. Dulani nkhuku, ndi kuwonjezera ku mbale. Onjezerani 1/4 chikho chovala chamtengo wapatali chotchedwa sesame ginger (monga kuvala kwa Newman's Own Sesame Ginger), ndikuponyera kuti muvale.
5. Ikani mu 1/2 chikho chotsanulidwa ndi chodulidwa madzi a mabokosi, 1/4 chikho chatsekedwa ndi zidutswa za mandarin malalanje (zomwe zinkamangirizidwa mu juzi), ndi 1/4 chikho chodulidwa. Phimbani ndi refrigerate mpaka kutentha, osachepera mphindi 15.
6. Pamwamba ndi 1/4 pokha (pafupifupi supuni 1) mchere wa amondi.
2 - Sassy Melon Saladi
1 / 4th maphikidwe (pafupifupi 1 1/3 makapu): 91 makilogalamu, 0.25g mafuta onse (0g anakhala mafuta), 30mg sodium, 22g carb, 2g fiber, shuga 17g, 2.5g mapuloteni
Lankhulani zotsitsimutsa! Yesani zipatso zowonjezera zosakaniza ndi yoglasi-laimu-mandimu yogurt. Masewera anu a pikiniki adzafuna njira, ndi masekondi.
1. Mu pulojekiti yogulitsira chakudya, kuphatikiza 1/2 chikho chosafuta mafuta a valasi yogurt, masupuni awiri a mandimu, ndi 1/4 chikho chopanda mbeu (kapena mbeu). Sakanizani mpaka yosalala.
2. Mu mbale yaikulu, panikizani makapu 1 1/2 omwe amakhetsa cantaloupe, makapu 1 1/2 atsekedwa nkhaka, kapu imodzi yokhala ndi peyala, ndi kapu 1 3/4 (seeded). Onjezerani kusakaniza kwa yogiti, ndi kuponyera kuti muvale.
Kutenga picnic? (Nthawi yokha ikhoza kukhala yosangalala kwambiri!) Sungani saladi yamadzi .
3 - Fruity Cheese Skewers
1/2 ya maphikidwe (2 skewers): makilogalamu 109, 4.5g mafuta onse (mafuta okwanila mafuta), 241mg sodium, 8.5g carb, 0,5g mitsempha, shuga 7g, mapuloteni 9,5g
Pemphani gulu la lotolo papepala lanu. Chosavuta kupanga, ndipo combo yosangalatsa ili pamunsi! Nthawi zina, zopatsa zokwanira zimafuna zochepa kwambiri .
1. Dulani zidutswa zitatu za Mini Baby Light Lightes toes to 4 wedges.
2. Dulani mandimu (kapena mbeu) chivindikiro mu makilogalamu 16 (pafupifupi 1 1/2 makapu).
3. Gwiritsani ntchito skewer ndi kulumikiza zotsatirazi: 1 makuloni cube, 1 tchizi khola, 1 mavwende cube, 1 tchizi wedge, 1 mavwende cube, 1 tchizi wedge, 1 mavwende cube.
4. Bweretsani ndi atatu ena skewers!
4 - Pico de Gallo
1 / 8th recipe (pafupifupi 1/4 chikho): makilogalamu 25, 0g mafuta onse (0g anakhala mafuta), 108mg sodium, 5.5g carbs, 1g fiber, 2g shuga, 1g mapuloteni
Kodi pali nthawi yomwe chips ndi kuviika sikuli yankho? Pa tsiku lofunda, chisumbu ichi cha khunyu chunky ndi njira yopita!
1. Chophimba chamadzimadzi chosakanikirana, kuphatikizapo mchere wokhala ndi 1/2 chikho, 1/2 chikho chatsekedwa ndikupukuta nyemba zakuda zamagazi, 1/3 chikho chomera ndi tomato wodulidwa, 1/4 chikho chopangidwa ndi anyezi wofiira, 1/4 kapu yamtengo wapatali wodulidwa belu tsabola, supuni 1 yophika ndi tsabola yophika, supuni 1 yodulidwa, 2 supuni ya supuni ya mandimu, 1/4 supuni ya supuni mchere, 1/8 supuni ya supuni tsabola wakuda, ndi 1/8 supuni ya supuni pansi chitowe.
2. Sakanizani mpaka yunifolomu.
3. Chisindikizo ndi refrigerate mpaka mutha kugwiritsa ntchito.
Sangalalani kumeneko! Ndipo kumbukirani kukhala hydrated; Ndi njira imodzi yokhala ndi thanzi labwino !
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!