Mofanana ndi anthu ambiri, ndimakondwera kwambiri ndi zakudya zopanda kalori yaikulu. Ndicho chifukwa chake ndikukula kwambiri mbale zanga pogwiritsa ntchito masamba. Kodi izi zikutanthauza chiyani? Ndimapeza njira yabwino yophika ndi kuphika gawo, popanda kunyalanyaza kukoma kapena kuwonjezera makilogalamu ambiri. Onani zina mwazimene ndikuzikonda kwambiri komanso njira zabwino zoti muzizigwiritsire ntchito.
Zukini
Zukini ndi zodabwitsa kwambiri pakutsanzira pasitala ndi sing'anga imodzi yokha yokhala ndi ma calories 30, kuphatikizapo 2g fiber. Kuti mutembenuke zukini mumabisoni a fettuccine, perekani mitsuko yambiri yochepa kwambiri pogwiritsa ntchito veggie peeler, kenaka muzigwiritsa ntchito momwe mungakonde.
- Lembani zitsulo za fettuccine: Dulani zitsamba za zukini mpaka mwachifundo, kaya mu skillet ndi madzi pang'ono kapena powawombera mu microwave, kenaka mutenge phalata yophika. Ndimakonda kupanga ochepa kalori Alfredo msuzi kunja kwa kuwala kofalikira tchizi wedges ndi wowawasa kirimu kusangalala ndi zukini lubani.
- Yonjezerani ku lasagna yanu: M'malo mopanga zukini zowoneka bwino, khala sikwashi mu slabs ndikusintha theka la lasagna yanu yamagazi pa zigawo za izi. Mwinanso mukhoza kupita popanda mankhwala osokoneza bongo! Kusunga mbale yanu kumbali, gwiritsani ntchito tchizi mozzarella tchizi ndi mafuta otsika otchedwa marinara msuzi.
- Masamba a pasitala anu akuluakulu: Simukuyenera kuphika nthiti za zukini mukamapanga saladi ozizira. Kungosakanikirana ndi nsalu yophika kwambiri, yowonjezera mafuta (Ndimakonda feta), komanso kuvala kochepa ku Italy.
Broccoli Cole Law
Osadziwika ndi broccoli slaw? Ndilofunika kukhala ndi friji yochepa , kusakaniza kwa broccoli zamtengo wapatali, kaloti, ndi kabichi. Chikho cha zinthu zili ndi makilogalamu 25 okha, komanso 3g fiber. Nazi mfundo zina zokhudzana ndi zomwe mungachite.
- Zakudya zazikulu za spaghetti: Msuzi amawombera mu microwave (nthawi zina mukhoza kutero pakapangidwe) ndikukamwa ndi spaghetti yapamwamba ndi mafuta otsika a marinara. Nthawi zambiri ndimadumpha pasitala palimodzi.
- Lembani saladi yogwiritsira ntchito zakudya: Muzitsukane ndi kuwonjezera ku saladi yotsatira ya sala kapena nkhuku. Onetsetsani kuti mukugwiritsa ntchito mavitamini ochepetsedwa a mayo ndi kirimu wowawasa-ndi kumene mafuta amachokera!
- Ng'ombe ya kukula kwa nyama ya nyama: Tengani zakudya zina m'zakudya zanu. Monga finely kuwaza slaw ndi kusakaniza ndi owonjezera-wonda pansi ng'ombe kapena wotsamira pansi Turkey. Ndimapanga wanga mu kapu yamasitini kuti awononge gawo.
- Pangani chakudya chamtundu wambiri: Ndimawona kuti nthawi zambiri msuzi wambiri amawombera, choncho ingopangitsani msuzi wambiri. Ndimakonda kuyamba ndi zakudya zopangira mapuloteni pansi pa makilogalamu 300.
Spaghetti sikwashi
Dzina likuti zonse. Veggie iyi ndi kusintha kwakukulu kwa spaghetti. Chikho chimodzi cha makina ophika amakhala ndi makilogalamu pafupifupi 40, osatchula 2g fiber. Pofuna kukonzekera, choyamba choyamba mu microwave, kuti chikhale chosavuta kudula, kenaka pang'anizani kutalika ndi kuchotsa mbewu. Kuphika kapena microwave iyo mpaka yofewa, kuwonjezera madzi pang'ono kuti ukhale wothira, kenaka phulani zitsulo, kuzikankhira, kuzichotsa chinyezi, ndikugwiritsa ntchito momwe mungakonde.
- Tambululani spaghetti yanu: Gwirani ndi spaghetti yapamwamba kwambiri ndipo mwakhala mukuwonjezerapo kukula kwa gawo lanu kuti musakhale ndi makilogalamu. Ndikuphimba ndi marinara otsika kwambiri komanso pamwamba ndi nyama za nyama zomwe zimapangidwa kuchokera ku ng'ombe zowonongeka kapena pansi.
- Sakanizani chilili chanu: Chili ndi spaghetti zimapanga combo kwambiri, koma sikwashi ya spaghetti imakhala yotsika kwambiri kuposa ma pasta wamba. Fufuzani chilimu cham'chitini chomwe chiri ndi mafuta ochepa (nthawi zonse kapena zamasamba), kapena dzipangire nokha ndi nyama yowonda / nyemba, nyemba, ndi nyama. Sagajeni ya spaghetti idzakupangitsani chilimwe chakudya kukhala chokhutiritsa kwambiri, ndipo ndi zokometsera zabwino, mudzakhala ndi chakudya chokoma.
Kolifulawa
Mbewu iyi ndi yosangalatsa pa miyendo yapamwamba kwambiri. Ndipo ili ndi makilogalamu pafupifupi 30 pa kapu, kuphatikizapo 2g.
- Thirani mbatata yanu yosakaniza: Wiritsani kapena kuwombera mazenera a kolifulawa (mwatsopano kapena mazira) ndipo panizani ndi mbatata yanu. Buluu wonyezimira, mchere wochepa, ndi pang'ono la kirimu wowawasa kwambiri.
- Lonjezerani ma mac ndi tchizi: Ingothamangitsani ndi kuwaza makapu pang'ono a kolifulawa. Mtundu wachisanu umagwira ntchito pano. Ndimapanga macaconi ndi tchizi zanga zamtengo wapatali kwambiri.
- Zonjezerani saladi yanu ya mbatata: Ingomani ndi kupanikizana! Mutha kuwonjezera saladi yanu spuddi kwambiri ndi azungu ophika kwambiri, azitsamba zokomedwa, ndi anyezi odulidwa. Ndipo khalani ndi zonona zonona zakuda kapena mayo pamene mukukwapula kuti kuvala.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!