Kukonzekera Kudya M'mawa?
Ngati ndinu wochenjera, mwina mukukonzekera chakudya chamadzulo musanayambe ntchito. Nanga bwanji chakudya cham'mawa? Mungathe (ndiyenera!) Gwiritsani ntchito malingaliro abwino a kadzutsa chakudya cham'mawa kuti mmawa wanu ukhale wathanzi komanso wosakhala wamtendere.
Ngati kulemera kwanu kapena kuchepetsa kulemera kwanu ndi cholinga chanu, kadzutsa kowonjezera kowonjezera kakuthandizani kuti mukwaniritse zolinga zanu. Zakudya za kalori 300 ndizosavuta komanso zokhutiritsa. Ngati mukukonzekera zosakaniza pasadakhale, zimatenga pafupi mphindi khumi kukonzekera m'mawa.
Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chamadzulo
- Mazira a Tex-Mex Ophwanyika
- Oatty Steel Oats Kudula
- Chomera Chobiriwira Chobiriwira
Nanga nchiyani chomwe chimapangitsa chakudya ichi kukhala chapadera kwambiri? Zakudya zam'mawazi zidzakwaniritsa dzino lanu lokoma, zidzasokoneza zofuna zanu za carbs, ndipo zidzasokoneza njala yanu ya puloteni yamchere. Ndipo ngati mulibe nthawi yopangira magawo atatu a chakudya, tengani chinthu chimodzi pa mndandanda. Gawo lililonse la chakudya limapatsa kadzutsa kokhutiritsa paokha.
Chakudya Chakudya Chakudya Chakudya Chakudya Cham'mawa
Kukonzekera kadzutsa kathanzi kakang'ono, mufunikira zosakaniza zochepa. Mudzapeza chilichonse m'sitolo, ndipo palibe chifukwa chopita ku sitolo yapadera kapena kumsika wamsika. Pano pali mndandanda wa zakudya zomwe mungagule.
Malo Ogula Chakudya Chakudya Chakudya Cham'mawa
- Mazira atsopano kapena azungu azungu
- Tomato 2
- 1 anyezi anyezi
- 1 thumba sipinachi
- Maapulo 2-3
- 2-3 nthochi
- Cumin ya ufa
- Garlic ufa
- Oatmeal
- Salsa
Mukasankha salsa, fufuzani mtunduwu ndi zakudya zowonjezera komanso zochepa kwambiri. Mitundu ina ili ndi zotsekemera zowonjezera. Izi zimaphatikizapo zowonjezera komanso shuga wosafunikira.
Konzekerani Mazira Osalala Ambiri
Mazira ndi gwero lalikulu la mapuloteni. Ndipo mapuloteni angakuthandizeni kuti mukhale okhutira. Koma dzira yolks ndi lamtundu wa mafuta. Kwa anthu ambiri, zizindikiro sizingakhale zovuta. Koma ngati mumadya mazira tsiku ndi tsiku ndipo ngati mukuyesera kuchepetsa thupi, mafuta omwe ali ndi mazira akhoza kuwonjezera. Ngati mukuyesera kudula makilogalamu, mukhoza kupanga mazira ochepetsedwa omwe ali ndi azungu okha ndikuwonjezera mavitamini ndi zonunkhira kuti azisangalala.
Pofuna kupanga ma tepi a Tex-Mex, jambulani supuni 2 ya anyezi odulidwa ndi supuni 2 ya phwetekere yokhala ndi poto. Kenaka yikani 1/2 chikho cha mazira azungu ndikuwaza chitowe, ufa wa adyo, mchere ndi tsabola pamwamba. Pewani mazira pogwiritsa ntchito rabi spatula. Kenaka perekani mazira ndipo pamwamba pake mukhale ndi spoonful watsopano salsa.
Malangizo Okonzekera Nthawi: M'malo molekanitsa mazira ndi mazira onse m'mawa uliwonse, dulani mazira azungu woyera ndikugwiritseni ntchito m'malo mwake. Mudzapeza malemba monga AllWhites m'gawo la firiji m'sitolo. Kuwonjezera apo, kanizani anyezi wa mtengo wa anyezi ndi tomato pasadakhale. Akhale nawo m'zigawo zosiyana zowonongeka m'firiji yanu ndipo muzisunga monga mukufunikira pakuphika. Ndi malangizo awa opulumutsa nthawi, mazira ayenera kutenga mphindi zisanu kapena zochepa kukonzekera. Mukhoza kukonzekera chakudya usiku wonse ndikuyambiranso m'mawa.
Konzekerani Zakudya Zakudya Zakudya
Kenaka wonjezerani 1/4 chikho chophika oatmeal ku mbale yanu. Oatmeal ndizokwanira bwino kwa mazira anu okongoletsera. Zakudya zonse za oats zimakuthandizani kuti mukhale okhutira mmawa wonse ndipo fiber imapatsa mtima moyo wathanzi.
Nanga ndi oatmeal iti yomwe imapangitsa kuti thupi liwonongeke? Anthu ambiri amasangalala ndi mavitamini odulidwa odulidwa. Mu chakudya ichi, oats odulidwa (omwe nthawi zina amatchedwa Irish oatmeal) amawoneka bwino mazira a Tex-Mex. Koma ena a dieters amakonda kwambiri mawonekedwe a akale omwe anagudubuza oats. Oats nthawi zonse amapatsa thanzi labwino monga zitsulo zodula ndi zosavuta kukonzekera.
Kotero pali mtundu uliwonse wa oatmeal kupewa? Dieters angafune kudumpha mitundu yosiyanasiyana ya oatmeal yosakanikirana kapena yowonongeka. Izi kawirikawiri zili ndi shuga wowonjezereka komanso zowonjezera zambiri.
Ndondomeko yokonzekera nthawi: Konzani pasanapite nthawi yaitali. Kenaka pangani 1/4 kapu ya masentimita okwana masentimita muzipinda zing'onozing'ono ndikuzisunga m'firiji. M'mawa, pani chotsitsa chimodzi mu microwave kotero sitepe iyi imatenga zosakwana mphindi.
Sakanizani Mwamsanga Smoothie
Gawo lomaliza la kadzutsa lanu labwino ndi smoothie wathanzi wathanzi. Chinsinsichi ndi chokoma komanso chokoma koma si cholemera kwambiri kuti chidzakulepheretseni. Kukonzekera smoothie, phatikizani izi zowonjezera mu blender:
- 1/2 apulo (odulidwa)
- 1/2 nthochi,
- 1 kapu sipinachi masamba
- 1/2 chikho cha madzi
* Pa masiku omwe mukufunikira pulojekiti yowonjezerapo, yikani supuni imodzi ya vanila mapuloteni.
Sakanizani smoothie yanu mukukwera mazira ndikuwotcha oats.
Chingwe chokonzekera nthawi: Sungani nthochi pasadakhale kotero kuti ndizosavuta kuzigwira ndikupezeka nthawi zonse. Ingotengani nthanga zokha 6-8, zizani ndi kuzidula pakati. Ayike pa thireyi ya nkhuku ndikuyikeni mufiriji kwa ola limodzi. Pamene iwo atentha amawaponyera pamodzi mu baggie ndi kuwabwezeretsa mufiriji. Iwo sangagwirane pamodzi, ndipo popeza iwo ali kale ozizira amathandizira kusungunula kwanu kosakaniza pamene mukuwakonzekera.
Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chaku
Kotero ndi chiani chomwe chiri chofunikira pa kadzutsa, kadzutsa kathanzi? Chakudya chonse chophatikizapo mazira a Tex-Mex, oat odulidwa ndi zitsulo ndi obiriwira a smoothie ali ndi makilogalamu osachepera 250 ndi osachepera 2 magalamu a mafuta. Mudzapindula ndi kudya zipatso ziwiri za zipatso, masamba obiriwira, masamba obiriwira komanso mbewu zabwino.
Izi ndizo chakudya choyenera cha kadzutsa kathanzi:
Ma calories : 233, Mafuta : 1.5 g, Zakudya Zamadzimadzi 38 g, Mapuloteni 17.4 g, Mafibata 9 g
Chakudyacho chiri ndi mapuloteni 30%, 65% ma carbohydrate ndi mafuta okha 5%.
Mukufuna malingaliro abwino a kadzutsa kathanzi? Onani chithandizo ichi