Ndine wothandizira kwambiri kudya zakudya zambiri. Ndi mchere wofunika kwambiri kwa matupi athu, komanso ndi njala yosangalatsa kwambiri. Komabe, steak ndi burgers sizomwe mungasankhe.
Chifukwa chiyani mapuloteni ndi ofunikira?
Mapuloteni ndi ofunikira kwambiri , ndipo amapezeka mu zakudya zambiri zathanzi komanso zokoma. Anthu ambiri amadziwa kuti nyama ndi mapuloteni, koma mapuloteni ena akhoza kukudabwitsani.
Ngati mwamva mawu oti "thupi lokwanira" (limodzi limodzi ndi nine amino acid zomwe matupi athu amafunikira) ndipo akudandaula kuti zina mwazimenezi sizikhoza kukhala zangwiro, musaope! Ngati mumaphatikizapo mapuloteni osiyanasiyana osakwanira m'thupi lanu, mumatha kupeza aminos onse omwe mukufunikira. Nazi zina mwazinthu zomwe sindizikonda zowonjezera mapuloteni.
1. Chigugu cha Greek
Yogurt siyinali sewero la nyenyezi pa mapuloteni a gulu mpaka chigriki cha Greek chinalowa mu masewerawo. Mtedza umenewu umasiyana kwambiri ndi yogurt ya mkaka nthawi zonse, choncho umakhala ndi mapuloteni ambiri komanso shuga. Komanso, izo zimakhala zowonjezereka. Mtundu wa yog yogisi wachi Greek uli ndi pafupifupi magalamu 24 a mapuloteni pa chikho. Zosangalatsa! Ndikudabwa kuti mungasangalale bwanji ndi chakudya chozizwitsa? Zazzani izi !
Ndipo chifukwa chosavuta chophika chakumwa chomwe iwe uti udzatenge, fufuzani izi. Pangani mu mtsuko ngati mukufuna kuti mutenge.
Peach Mango Bowl
Chokhachokha: 323 makilogalamu, 7.5g mafuta onse (0,5g anakhala mafuta), 124mg sodium, 53g carb, fiber 12.5g, shuga 32g, mapuloteni 23.5g
1. Mu mbale yosakanikirana, sakanizani ma ola 6 (pafupifupi 2/3 chikho) opanda mgulu wa yogagito wa Greek, 1 osalora ya sweetener paketi (monga Truvia), ndi sinamoni ya sinamoni.
2. Mtedza wapamwamba wokhala ndi 1 chikho chachitsulo chodulidwa ndi 1/2 chikho chodulidwa mango (zotsamba kapena zowonongeka kuchokera ku chisanu), kenako 1/4 chikho chapamwamba chopangira chimanga, ndi masentimita awiri (masentimita awiri) a pistachios odulidwa.
2. nyemba
Nyemba, nyemba, zimakhala zabwino kwa mtima wanu, ngati muli ndi mapuloteni omwe mukudya, kudya nyemba ndi nzeru! Nyemba zakuda, nyemba za impso, ndi nyemba za pinto zonse zimapezeka puloteni, zokhala ndi makilogalamu 12.5 pa kapu. Awonjezereni ku saladi, zotsekemera za mazira, ndi zophika. Bonasi: Ndibwino kuti awonongeke !
3. (Green) Soyamba
Mfumu ya nyemba kwambiri ndi soybean. Mosiyana ndi nyemba zina, ndi mapuloteni athunthu! Ma soya abulu okhwima ali ndi makilogalamu 22 a mapuloteni pa chikho, ndipo edamamu yaiwisi ili ndi makrigalamu 33 pa kapu. Amapanga chakudya chokwanira bwino, ndipo edamame ndi chinthu choyamba chimene ndikulamula ndikapita ku sushi (yomwe nthawi zambiri imakhala!). Ndi imodzi mwa doshi yanga ya sushi !
4. Lentils
Chitsime china cha mapuloteni ndi lentil yamphamvu. Mphuno imadya kwambiri komanso ndi malo ogwiritsira ntchito zakudya zabwino. Chikho chimodzi chophika chiri ndi pafupifupi 18 magalamu a mapuloteni. Monga nyemba, amatha kudyedwa m "modzi, amapangidwanso , ataphatikizidwa ndi nkhuku kapena nsomba, opangidwira mu mbatata , kuwonjezera ku supu , ndikuponyedwa ndi nkhumba kapena mpunga. Kuti mukhale ophweka, mutha kuwagula iwo okonzeka kale. Ndimakonda anthu ochokera ku Trader Joe's !
5. Zakudya Zosamalidwa: Tofu, Seitan & Tempeh
Mwinamwake mukudziwa za tofu, koma ngati simunamvepo za seitan ndi tempeh, mukusowa.
Zonsezi zili ndi mlingo wabwino wa mapuloteni; seitan ali ndi kwambiri, ndi pafupifupi 18 magalamu pa gawo limodzi la magawo atatu. Seiten ndi gluten ya tirigu ndi mchere wambiri. Tempeh ndi mankhwala a soy (monga tofu). Zimasiyana ndi tofu chifukwa zimapangidwa komanso zimakhala zosangalatsa kwambiri, ndipo zimakhala ndi kapangidwe kake. Yesani iwo onse ndipo sankhani zomwe mumazikonda. Pano pali njira yosavuta yopangidwa ndi tofu, koma omasuka kusinthana mwa ena mwa ena!
Turbo Tofu Kulimbikitsa-Mwachangu
1 / 4th Chinsinsi (pafupifupi 1 1/3 makapu): 189 makilogalamu, 6.5g mafuta onse (0.5g sat mafuta), 768mg sodium, 16.5g carb, 4g fiber, 7g shuga, 13g mapuloteni
1. Thirani phukusi lokhala ndi maola khumi ndi awiri (2-ounce) lokhala ndi chiboliboli chophatikizira tofu, ndikuchiyika pazowuma, ndi mbali zochepa kumanzere ndi kumanja.
Zowonongeka zidutswa zidutswa 1/2-inch-wide. Dulani chidutswa chilichonse mu zidutswa zing'onozing'ono 4.
2. Kuti mupange msuzi, mu mbale yosakanikirana, pangani supuni 2 zochepetsedwa-sodium / lite soya msuzi, supuni 2 ya supuni ya oyster, supuni ya supuni 2, supuni ya supuni ya sesame mafuta, ginger, ndi mzere wa tsabola wofiira. Whisk mpaka chimanga chimatha.
3. Bweretsani skillet kutsanulira ndi kutsekemera kwapopera kutentha kwambiri. Onjezani tofu ndi kuwaza 1/8 supuni ya supuni mchere. Kuphika mpaka golide wofiira, pafupi maminiti 6, pang'onopang'ono akuwombera wofiira. Tumizani ku mbale yayikulu, ndikuphimba kuti mutenthe.
4. Onjezerani zowonjezera zotsatirazi: Zikhomo 4 zakuda zowonjezera zokoma, zophika 3 zakuya broccoli, ndi 1/2 supuni ya supuni yotsekedwa adyo. Phimbani ndi kuphika mpaka kutentha, pafupi mphindi zisanu.
5. Perekani chisakanizo cha msuzi ndikuwonjezera ku skillet, pamodzi ndi tofu. Cook ndi kuyambitsa mpaka msuzi wakula pang'ono ndipo tofu ndi yotentha, pafupifupi mphindi zitatu.
6. Mazira
Mumalandira ma gramu 6 a mapuloteni kuchokera ku dzira limodzi lalikulu! Oyera azungu ali ndi mapuloteni pang'ono kuposa yolk, ndipo nthawi zambiri ndimadumpha yolks kuti ndisunge ma calories. Khalani ndi mazira a kadzutsa kuti mukhale okhutira mpaka chakudya chamadzulo. Ndiwo mapuloteni akugwira ntchito kwa inu! Mazira angakhale opindulitsa ngati mukuyesera kuchepetsa thupi , bwanji osapanga nawo maluso? Tsambani mbale ya sipinachi ndi feta oatmeal yokhala ndi imodzi, kapena ikani kusakaniza ndi veggies kuti zikhale zosavuta ku Mexico .
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!