Zipatso za chilimwe zimakhala zokoma: zokoma, zokoma, komanso zokonzera bajeti! Pamene zokolola zili mu nyengo, ogulitsa nthawi zambiri amachepetsa mitengo kuti agulitse kuchuluka kwa zinthu zambiri asanapite moipa. Kuwonjezera apo, iwo amatha kusinthasintha-amadya iwo akuda kapena amakwapula mankhwala okoma, okoma. Nazi zipatso zisanu za chilimwe, kuphatikizapo maphikidwe okoma kupanga!
Berry Chia Chakudya Chakudya Chophika
Zosakaniza zonse: 290 makilogalamu, 10.5g mafuta onse (1g anakhala mafuta), 111mg sodium, 37.5g carbs, 14.5g fiber, 12g shuga, 14.5g mapuloteni
Strawberries ndi chilimwe cham'mlengalenga. Chikho chonse chili ndi makilogalamu 46 okha ndipo ali ndi vitamini C, fiber, potassium, ndi antioxidants! Ngakhalenso nyemba zabwino kwa iwe-ziri zodzaza ndi omega-3 fatty acids. Aphatikizeni ndi kuwasungira mu yummy parfait, kapena kuwatulutsa kunja, ndi zinthu ndi kudzaza kuwala. Imodzi mwa njira zomwe ndimazikonda kuti ndizisangalala ndi sitiroberi ndi izi zokoma za Berry Chia Chakudya Chophika Chophika.
1. Mu mbale yosakaniza kapena mtsuko, phatikizani 1/2 chikho chosapaka vinyo wa amondi, ma supuni 2 okale akale, supuni 2 za chia, supuni 2 ya vanilla mapuloteni ndi makilogalamu pafupifupi 100 potumikira (monga mtundu wa Quest), Paketi 2 zachilengedwe zosalora (monga Truvia), 1/2 supuni ya supuni ya vanilla, ndi 1/4 supuni ya sinamoni. Sakanizani mpaka ambiri uniform.
2. Chophimba ndi refrigerate kwa maola 8, kapena mpaka oat ali ofewa, chia yakula, ndipo madzi ambiri athandizidwa.
3. Muzilimbikitsanso. Pamwamba ndi kapu ya 3/4 inadulidwa strawberries ndi 1/3 chikho cha blueberries.
Mavwende Margaritas
1/2 ya Chinsinsi (pafupifupi 16 oz): 138 calories,
Kodi mumadziwa kuti mega iyi imakhala ndi mavitamini A ndi C, ndipo chikhochi chimayambanso kupangira makilogalamu 46. Limakhalanso ndi amino acid citruline, yomwe ingathandize ndi magazi. Ndiko kulondola-mavwende ali ndi kalembedwe ndi zinthu!
Sungani pamphepete mwachitsulo kapena phulusa ndi vinyo wosasa wa basamu kuti mukhale wovuta kwambiri. Ndiwothandiza kwambiri ku chilimwe BBQ ! Ndipo n'zosadabwitsa kuti n'zosadabwitsa muzovala.
1. Mu blender, phatikizani makapu 1 1/2 chivindikiro chokhazikika (osapsa kapena mbeu), 3 ounces tequila, supuni 1 ya mandimu laimu, mapaketi 3 omwe sakhala ndi calorie (ngati Truvia), ndi makapu awiri opundula ayezi (10 mpaka 16) mazira a ice).
2. Kundani mpaka yosalala. Thirani, sungani, ndipo sangalalani!
Peil-Pack Pack Peach Cobbler
1/2 ya maphikidwe (pafupifupi 1 chikho): 173 makilogalamu, 4.5g mafuta onse (2g anakhala mafuta), 103mg sodium, 32g carbs, 4.5g fiber, shuga 16.5g, 3.5g mapuloteni
Nthawi yamasika ndi mapeyala! Zipatso zam'madzi zimatulutsa njala: vitamini C, minerals, ndi fibre. Ndipo yamapichesi sikuti amangothamanga. Grill nyemba zosungunuka zowonjezera, kapena gwiritsani ntchito mapichesi kuti apulumuke! Musaiwale dessert. Simungapite molakwika ndi nsomba za pichesi! Ndi chimodzi mwa zakudya zambiri zomwe mungapange muzitsulo zojambula.
1. Yambani zowonjezera ku 350F. Ikani pepala lalikulu la ntchito yojambula pa pepala lophika ndikupopera mankhwala opanda pake.
2. Dulani mapeyala mu 1-inch chunks, pa chikho cha 2 1/2 makapu.
3. Pakani-lalikulu lalikulu mbale, perekani mapichesi ndi supuni imodzi arrowroot ufa (kapena chimanga), 1/8 supuni ya sinamoni, ndi 1/2 paketi zakutchire popanda calorie sweetener (monga Truvia). Onetsetsani mpaka atavala mofanana.
4. Mu mbale yosakaniza, sakanizani 1/4 kapu ya oat akale, supuni 1 ufa wa tirigu wonse, supuni 1 yakukwapulidwa batala, 1/8 supuni ya sinamoni, pakiti ya 1/2 ya sweetener ya calorie, ndi dash ya mchere.
5. Gawani osakaniza pichesi pakati pa zojambulazo. Ngakhale pamwamba ndi oat osakaniza.
6. Pamwamba ndi chidutswa china chachikulu chojambula. Sindikiza mbali zonse zinayi za zidutswa ziwiri zojambulazo, ndikupanga paketi yosindikizidwa bwino.
7. Kuphika kwa mphindi makumi awiri, kapena mpaka kupalasa kwawoneka mofiira ndipo mapichesi amachepetsa.
8. Dulani pakiti kuti mutulutse nthunzi musanatseguke kwathunthu.
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
Mzimayi wam'madzi otenthawa ali ndi zonsezi: Ndi olemera mchere komanso mavitamini a A ndi C. Mango akuwombera madzi ofewa ndi smoothie kapena kadzutsa. Ndipo kodi mumadziwa kuti nyenyezi yamtengo wapatali imagwira ntchito m'maphikidwe a savory? Gwiritsirani ntchito kuti mupange masewera anu a saladi , kapena pangani kuvina kwanu kwa mango mwa kuwonjezera pa chunky salsa!
1. Chophimba chamadzimadzi chosakanikirana, kuphatikiza mchere wokhala ndi 1/2 chikho, 1/2 chikho chamagazi chakuda (chotsitsidwa ndi kuchapidwa), 1/3 chikho chomera ndi tomato wodulidwa, 1/4 chikho chopangidwa ndi anyezi wofiira, 1 / 4 chikho chapamwamba chodulidwa belu tsabola, supuni 1 yophika ndi tsabola wofiira, supuni 1 yodulidwa, supuni 2 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. Sindikiza ndi refrigerate mpaka mutakonzekera kugwiritsa ntchito!
Cherry Pie mu Mug
Njira yonse: makilogalamu 206, 0,5g mafuta onse (0g anakhalabe mafuta), sodium 180mg, 48g carbs, 5g fiber, shuga 33.5g, 1.5g mapuloteni
Makherisi ndi maswiti a chilengedwe, ndi shuga wochuluka kwambiri kuposa chokoleti chophika! Iwo amanyamula zitsulo, antioxidants, ndi potaziyamu. Kuwapachika kungakhale kupweteka, koma ndikulonjeza, ndikofunika. (Nthawi zonse mungatenge njira yophweka ndikugula yamatcheri ozizira!)
Awonjezereni ku oat usiku kapena oatmeal mbale ya nsomba zakuda. Kapena dzipangire nokha ku chitumbuwa cha chitumbuwa cha nthusha.
1. Pulitsani makasitomala otetezeka a tizilombo towoneka ndi tizilombo toyambitsa matenda. Onjezerani makapu okwana 1/2 okhotakota okoma kwambiri mumkaka.
2. Onjezerani supuni 2, supuni ya supuni 1 shuga woyera woyera, 1/4 supuni ya sinamoni, ndi mchere wa mchere. Muziganiza kuti muvale.
3. Mayikirowevu kwa mphindi 4, kapena mpaka utakwanika.
4. Mulole ozizira pang'ono, pafupi maminiti khumi.
5. Fukani ndi 1 grass cracker (1/4 sheet), ndi pamwamba ndi supuni 2 Fat Free Reddi-wip (kapena kuwala mwachilengedwe kukwapulidwa).
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!