Pangani chakudya popanda kutembenuka pa chitofu
Ndani ali ndi nthawi-kapena ngakhale chilakolako-kuima pamwamba pa chitofu chowotcha? Lembani izi, osakonza chakudya nthawi iliyonse! Chakudya choyambirira sichinayambe kulawa bwino. Nazi zakudya zinayi zomwe sindikuziphika ndi chakudya chamadzulo. (FYI: mapuloteni ophimbidwa kale ndi opulumutsa moyo!)
Greek Saladi mu Jar
Zakudya zopanda chophika ndizosavuta kupanga nthawi isanakwane. Lembani mitsuko ya masoni ndikuwapaka mu furiji, kenako gwirani imodzi kuti ipite m'mawa. Mason mitsuko ndi bwenzi lapamtima labwino- Ndicho chifukwa chake ! Kukhala wathanzi sikuyenera kukhala kovuta!
1. Mu mtsuko waukulu wamadzimadzi, imwani masupuni aŵiri wofiira vinyo wofiira, kuvala, nkhaka yosakaniza, 1/2 chikho chodulidwa, ndi supuni 2 zowonongeka.
2. Pamwamba ndi ma ounces 4 ophika opangidwa ndi kansalu osaphika, opaka supuni 2 ochepetsetsa mafuta, supuni 1 ya kalamata kapena azitona zakuda, ndi makapu 2 1/2 odulidwa ndi laroma. Phimbani ndi refrigerate.
3. Pamene mwakonzeka kudya, perekani mtsuko ndikugwedezeka, ndipo muzipangizo zowonjezera (kapena kudya kuchokera mumtsuko)!
Zosakaniza zonse: 286 makilogalamu, 10.5g mafuta onse (2g amakhala mafuta), 800mg sodium, 15g carbs, 4g fiber, shuga 7.5g, 35g mapuloteni
Zosakaniza zokongola za Thai No-Cook Zosangalatsa
Tengani "mwachangu" kuchokera mu zokakamiza ndi zopangira zamatsenga: broccoli coleslaw! Ndibwino kuti mutenge mawonekedwe abwino ndi kutentha kozizira. Komanso, ndi njira yachidule ya veggie yomwe imasunga nthawi yophika!
Kusuta msuzi wa mtedza wa Thai ndi kusakaniza zakudya zokoma, ndizo chakudya chamadzulo! (Confession: Nthawi zina ndimadya ma servings nthawi imodzi.)
1. Konzani bwinobwino 1/4 chikho cha mafuta a mandarin a saladi kapena a msuzi, supuni 2 yomwe imayika viniga wosakaniza, ndi 1/2 supuni ya supuni ya tsabola wofiira.
2. Mu mbale yayikulu, kuphatikiza thumba limodzi (pafupifupi 4 makapu) brokoli cole slaw, ma ola 10 ophika ndi opanda kansalu opanda chikopa, nkhuku 2 zophika shuga (hafu), ndi 1/4 chikho cha cilantro.
3. Onjezerani msuzi wosakaniza ku mbale yaikulu ndikuponya kuvala. Phimbani ndi refrigerate mpaka kutentha, osachepera mphindi 15.
1 / 4th recipe (pafupifupi 1 1/2 makapu): ma calories 165, 3g mafuta onse (0,5g anakhala mafuta), 440mg sodium, 14g carb, 4g fiber, 7g shuga, mapuloteni 22g
Saladi ya Tuna Yamtundu
Saladi yamtundu kawirikawiri imadzazidwa ndi mafuta-mayo-koma osati tsamba lokonzekera! Kupsa ndi zipatso, ndi saladi yokhala ndi mapuloteni.
1. Mu chidebe chokhala ndi chivindikiro, sakanizani thumba limodzi la 2.6-ounce pouka albacore tuna mumadzi, 1/4 chikho cha apulo chodulidwa, 1/4 chikho chimodzi chokhala ndi mphesa zosapsa, 1/4 chikho chodulidwa, supuni 2 zophika zouma zouma, ndi supuni 1 1/2 kuwala kwa mayonesi. Sakanizani bwino.
2. Musanayambe kudya, makapu 4 apamwamba onetsetsani ndi tiyi osakaniza. Ngati mukufuna, piritsirani ndi vinaigrette ya balsamic.
Zosakaniza zonse: 275 makilogalamu, 8g mafuta onse (1g anakhala mafuta), 477mg sodium, 33g carbs, 6g fiber, shuga 22.5g, 21g mapuloteni
Nyemba Yamitundu Yambiri Yam'madzi ndi Kuwononga Turkey Manga
Sinthani mipukutu yoyera ya carby kuti ikhale yotsika kwambiri. Mukhoza kugwirizanitsa zowonjezera zowonjezera mkati mthumba mosiyana ndi sangweji.
1. Lembani bwinobwino supuni 3 supuni zam'chitini zakuda (zotsekedwa ndi kuchapidwa). Onjezani 1 ounce (pafupifupi masupuni awiri) thircado yosakanika ndi dash ya msuzi wotentha (kapena zambiri kuti mulawe). Sakanizani bwino.
2. Mu kapu yaing'ono, tanikani kapu ya 1/4 yokhala ndi tizilombo toyambitsa matenda.
3. Ikani ufa wochuluka kwambiri wa ufa wambiri (110 calories kapena osachepera) pa mbale. Kufalitsa chisakanizo cha nyemba-nyemba pakatikati. Pamwamba ndi magawo awiri (pafupifupi magawo 4) ochepetsedwa-sodium 97 peresenti mpaka 98 peresenti ya mafuta opanda mafuta, mafuta a mandimu, ndi supuni 2 zophika.
4. Pindani m'mbali mwa tortilla ndi kulimbatiza mozungulira kuzungulira.
Zosakaniza zonse: 258 makilogalamu, 7.5g mafuta onse (1g anakhala mafuta), 775mg sodium, 35.5g carb, 10,5g fiber, 3.5g shuga, 21g mapuloteni
Bonasi: Yesani 5 zosavuta, osaphika chakudya !
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!