Kugula zambiri kungakupulumutseni ndalama, koma ngati simugwiritsira ntchito zomwe mumagula, ndizosayenera! Nazi njira zina zosangalatsa zogwiritsira ntchito chakudya chambiri chodziwika kwambiri.
Oats
Ngati oat amagwiritsidwa ntchito kuti apange oatmeal yanu yam'mawa, ndiye nthawi yoti muwonjezere oat anu. Tengani chophimba chachikulu cha zitsulo-kudula kapena oats akale (kapena onse!). Mosiyana ndi mtundu umenewo, izi ziwiri zimadzaza ndi zakudya zabwino komanso zamtengo wapatali.
Inde, oats ndi abwino kwa kadzutsa, makamaka oats usiku kuti anthu otanganidwa. Koma kodi mwalingalira za kuwagwiritsa ntchito chakudya chamadzulo? Mudzadabwa kwambiri ndi Chinsinsi ichi.
Nsomba Zopuma & Cheesy Oats Bowl
Zosakaniza zonse: 334 calories, 10.5g mafuta onse (4g anakhala mafuta), 687mg sodium, 30.5g carb, 5g fiber, sugar 1g, 28g mapuloteni
1. Mu sing'anga-mphika wawung'ono, tengerani makapu 1/4 a madzi kwa chithupsa.
2. Onjezerani oyi 1/4 kapu ya odulidwa ndi mchere, ndipo bwererani kuwira.
3. Pewani kumalo otsika. Phimbani ndi kuphika kwa mphindi 30, kapena mpaka mutakwanika.
4. Panthawiyi, yophika 1 kagawo kakang'ono-koka nyama yankhumba (kapena nyama yankhumba) mpaka crispy, mwina mu skillet pa sing'anga kutentha kapena pa microwave otetezeka mbale mu microwave. (Onani phukusi la nthawi yophika.)
5. Onjezerani supuni 2 zowonjezera mafuta otsekemera, tiyi ya supuni yoyera yomwe ikukwapulidwa batala (kapena kutentha kwapachirepa), ndi supuni imodzi yoduladula pamphika. Cook ndi kuyambitsa mpaka kutentha ndi kusungunuka, pafupi mphindi imodzi.
6. Tumizani oatmeal ku mbale yamkati.
7. Bweretsani skillet sprayed ndi osakanizidwa kutsitsi kufiira. Onjezani ma ounces 3 (pafupifupi 6) yaiwisi yaikulu yaiwisi (yowonongeka, mchira wachotsedwa, kuchotsedwa), supuni 1 mandimu, 1/8 supuni ya supuni ufa, 1/8 supuni ya supuni ya anyezi ndi ufa wa tsabola wakuda. Phika ndi kuphika kwa mphindi 4, mpaka kuphika.
8. Onjezerani nzifwamba ku mbale yopakati. Dulani kapena kupha nyama yankhumba, ndi kuwaza pamwamba pa shrimp. Pamwamba ndi supuni imodzi ya supuni.
Nyama
Mukhoza kupeza zosangalatsa za nkhuku, nkhuku, ndi nyama zina mukamagula zigawo zazikulu. Koma bwanji ngati mulibe gulu lonse la mpira wa mpira amene amabwera kudzadya chakudya chamadzulo? Musaope. Nyama imawombera bwino, ndipo ikhoza kusokonezedwa mosavuta kuti anthu ambiri adye chakudya chamadzulo.
Njira yabwino yogwiritsira ntchito tani imodzi ya mapuloteni kamodzi ( chofunika kwambiri ) ndiko kuphika pang'onopang'ono wophika . Pangani njira ngati iyi pamapeto a sabata, ndipo mudzakhala ndi chakudya chamadzulo (ngakhale kuti mwathamangitsidwa kwambiri mu omelettes) masiku ambiri!
'Yang'anani Nkhumba Yowonongeka
1 / 6th Chinsinsi (pafupifupi 2/3 chikho): makilogalamu 220, 6g mafuta onse (1.5g anakhala mafuta), 637mg sodium, 16g carb, 1g fiber, sugar 12g, 24g mapuloteni
1. Mu kophika pang'onopang'ono, sakanizani 1 chikho cha tomato cham'chitini, 1/2 kapu ya ketchup, supuni 2 kuphatikizapo supuni 2 cider viniga, 2 tbsp. kuphatikizapo supuni 2 supuni shuga, ndi supuni 2 za adyo ufa. Mphindi 12 ounces mkaka wa nkhumba wopanda mafuta wambiri (mafuta owonjezera) ndi ma ola 12 osakanizika opanda nkhumba nkhumba (gawo lolimba kwambiri lomwe mungapeze, lopaka mafuta owonjezera) ndi 1/4 supuni ya supuni mchere ndi 1/8 supuni ya supuni ndikuwonjezera ku mphika. Pamwamba ndi makapu awiri odulidwa anyezi ndi mopepuka.
2. Phimbani ndi kuphika pamwamba kwa maola 3 kapena 4 kapena pamunsi kwa maola 7 mpaka 8, mpaka nkhumba ikaphika.
3. Sinthani nkhumba ku mbale yaikulu. Pukutirani ndi mafoloko awiri-imodzi kuti igwire nyama mmalo ndipo wina ayang'ane ndi kuyiwaza. Bweretsani nkhumba yofiira kwa wophika pang'onopang'ono ndi kusakaniza bwino.
Zikumbutso
Masamba, ma saladi, ndi zina zamatabwa -zinthu zokhazikika ndi zinthu zomwe mungafunike mobwerezabwereza (monga momwe ndondomeko ya nkhumba yomwe ndangogawira!), Komanso amakhala ndi moyo wautali wautali. Gulani zambiri, ndipo mudzasunga ndalama zambiri.
Ngati muli munthu amene amadya saladi nthawi zambiri , yang'anani zowonjezereka ngati njira yowonjezera ya saladi.
Ndadziwika kuti ndikuponya ketchup, mpiru, ndi msuzi wa BBQ (osati zonse mwakamodzi) pamwamba pa saladi zanga. Ndipo ndithudi, izi zitatu ndizopangira nyengo yozizira (ndipo inde, mungathe kudula zakudya zamakono !)
Chinthu chinanso chokhalira ndi mankhwalawa ndi chakuti akhoza kugwiritsa ntchito maphikidwe kuthandiza nyama kukhalabe achifundo. Ndikupereka Chinsinsi ichi monga Chiwonetsero A.
Turkey & Veggie Meatloaf Minis
1 / 9th of recipe (1 mini nyamaloaf): 142 makilogalamu, 5.25g mafuta onse (1.5g anakhala mafuta), 494mg sodium, 9g carb, 1.5g utitiri, shuga 4g, 14g mapuloteni
1. Yambani zowunikira madigiri 350. Lembani makapu 9 a kapu 12 ya kapu ya muffin ndi zojambula zojambulazo, kapena muziwapopera ndi utsi wosasunthika.
2. Kabati 1 tepi anyezi mu mbale yaikulu. Onjezerani izi zowonjezera ku mbale: 1/4 kapu ya ketchup, 1 1/4 mapaundi wothira mafuta otsekemera Turkey, makapu 3 okhota a broccoli (odulidwa), 1/2 chikho chamchere chosakaniza mafuta, 1/2 chikho mwamsanga -kuphika oat, supuni 2 supuni ya ufa, ndi supuni 1 ya mchere. Sakanizani bwino.
3. Momwemo perekani chitsulo cha turkey-veggie pakati pa makapu a muffin ndi pamwamba ndi ketchup, supuni 1 iliyonse.
4. Kuphika mpaka mutakhazikika pamphepete mwadothi, 30 mpaka 35 minutes.
Mapuloteni Powder
Mapuloteni ufa si wotchipa, koma ndi zosakaniza zodabwitsa zomwe zingagwiritsidwe ntchito mochuluka kuposa smoothies. Mukadziwa mtundu ndi zokometsera zomwe mumazikonda, mutha kugula bubu la jumbo. Ingoyang'anani tsiku lomaliza ndipo onetsetsani kuti ndi bwino kwa kanthawi kuchokera tsiku limene mumagula.
Ndimagwiritsa ntchito ufa nthawi zonse kuti ndipange mapuloteni pamene ndikuphika muffin ndi mikate! Gwiritsani ntchito mapuloteni ufa ndi theka la nthochi, supuni 2 ya mkaka wamchere, ndi dzira loyera kuti mukhale ndi phokoso labwino la m'mawa. Ndipo ndikugwiritsanso ntchito muziphuphu zosakanizika kwambiri zamchere.
Msuzi & Njala Shamrock Yambani Pops
1 / 6th of recipe (1 pop): 22 makilogalamu, 0,5g mafuta onse (0g anakhalabe mafuta), 34mg sodium, 1g carb, <0.5g fiber, <0.5g shuga, mapuloteni 3.5g
1. Phatikizani izi zogwiritsira ntchito pulogalamu yokonza zakudya kapena blender: 3/4 chikho cha mkaka wa vinamondi wosatulutsa vinyo wosakaniza, 1 ounce (pafupifupi supuni 6) mapuloteni a vanila, 1/3 kapu ya sipinachi, mapaketi 1 opanda calorie sweetener, 2 mpaka 3 amathyola kachilombo ka peppermint, ndi 1 chikho chinaphwanya ayezi (pafupifupi 6 mazira a madzi).
2. Khalani osakanikirana mpaka mutawoneka bwino komanso wunifolomu, kuima ndi kuyambitsa ngati pakufunikira.
3. Mugawidwe moyikidwa mumapangidwe 6 a popsicle, ndikusiya pafupifupi masentimita 1/2 a malo pamwamba. (Ma Pops adzakula pamene iwo adzazizira.)
4. Ikani popsicle mmanja. Sungani mpaka mwamphamvu, osachepera maola atatu.
Zipatso Zowonongeka ndi Nkhumba
Zipatso ndi zitsamba zimadabwitsa, zonse mwa kukoma ndi zakudya zabwino. Koma amayamba kupita mofulumira. Ichi ndi chifukwa chake mavitamini obiridwa ndi BFF wathanzi. Nthawi zambiri zimakhala zowonongeka kwambiri, choncho zimangokhala zokoma komanso zowonjezera monga zipatso ndi zitsamba. Komanso, kawirikawiri zimakhala zochepa mtengo!
Ngati muli ndi chipinda, sungani zitsulo zowonjezera mufiriji yanu kuti mukhale ndi mbale zowonjezera, zowonjezera, zowonjezereka, etc. Chinthu chimene ndimagwiritsa ntchito kamodzi pa sabata ndi mpunga wolifula . Ngati mungapeze izi mochuluka, gwirani. Idzabwera moyenera, zedi.
Ndipo tipezerani zipatso zowonjezera za smoothies, yogwedeza ma yogurt, ndi zina zambiri (monga maphikidwe atatu awa a mabulosi ). Pano pali njira yokondweretsa yomwe imayitanitsa mapeyala osungunuka, koma pansi pa chipatso chilichonse chachisanu chasankha, mabala 47-kaloriwa adzapeza njira yawo yolowera kunyumba kwanu mlungu uliwonse!
Mapepala a Peach
1 / 12th of recipe (1 pie mini): 47 makilogalamu, 0,5g mafuta onse (<0.5g anakhala mafuta), 55mg sodium, 10g carb, 1g fiber, shuga 4.5g, 1g mapuloteni
1. Yambani zowunikira madigiri 350. Kuthira potola 12-chikho cha muffin ndi utsi wotsitsimula.
2. Ikani chovala cha wonton mu chikho chilichonse cha muffin pan. Limbikizani pansi mpaka kumbali.
3. Pulitsani wrappers pang'ono podutsa. Kuphika mpaka mopanda kuwala, pafupifupi maminiti 8.
4. Pakali pano, muphika wosakaniza, panizani supuni imodzi ya supuni ndi 1/2 chikho madzi ndikuyambitsa kupasuka. Onjezerani zotsatirazi: Zikhopu 3 zophika mapeyala (thawed kuchokera ku chisanu), supuni 2 ya shuga wofiirira (osati wodzaza), 1 pakiti yopanda calorie sweetener, 1/2 supuni ya sinamoni, ndi mchere wa mchere. Ikani kutentha kwa sing'anga. Kulimbikitsa kawirikawiri, kuphika mpaka mapichesi amachepetsa pang'ono ndi kusakaniza ndi wandiweyani ndi gooey, mphindi 6 mpaka 8.
5. Chotsani kutentha, ndi kusonkhezera supuni imodzi ya firiji kuwala batala (kapena kupsereka kwawuni).
6. Sakanizani peach osakaniza mu makapu a vontoni, pafupifupi supuni 3 iliyonse.
Langizo: Ngati simunatumikire zonsezi tsiku lomwelo, musawonjezere kudzaza makapu a vonton. Sungani makapu m'chipinda chamkati mu chidebe chotsekeka kapena thumba. Sungani kudzaza furiji mu chotsekera chosindikizidwa, ndipo mudzaze makapu musanatumikire.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!