Wokonzeka kusangalala ndi chakudya chamtendere chodabwitsa kwambiri? Musayang'ane mlaliki wanyama basi. Koma choyamba, zofunikira za nyama yopanda malire:
Zakudya: Zowonjezera Zowonjezera Pakhomo Kapena Ng'ombe Yoyenda Ku Turkey
Chifukwa chiyani nyama ya nyama yopanda nyama? Nyama yamtundu wa nyama imapangidwa ndi njuchi ya pansi, yomwe ndi yokongola kwambiri mu mafuta ndi ma calories.
Koma izi sizikutanthauza ng'ombe ndi malire. Mtundu wochuluka kwambiri umakhala wokoma ngati ng'ombe yamphongo, koma uli ndi mafuta pang'ono. Ngati simukuwona chilichonse cholembedwa kuti "yowonjezera" mu dipatimenti ya nyama, yang'anani mawu awa: mafuta ochepa kapena oposa 96 peresenti (kapena kuposa).
M'malo mwake mumayenda njira ya nkhuku? Khalani ndi nthaka yoonda Turkey. Izi kawirikawiri zimatchulidwa kuti zilibe zopitirira 7 peresenti mafuta kapena osachepera 93 peresenti amadalira. Mwinamwake mukudabwa kuti ndichifukwa chiyani ndikupereka ng'ombe yowonjezera koma yatsamira Turkey. Pano pali ntchitoyi: Ngakhale ng'ombe yochulukirapo yambiri yowutsa mudyo wambiri, yowonjezereka ya Turkey ikhoza kukhala yowuma - mtundu wathanzi umapindulitsa mafuta owonjezera ndi mafuta.
Chenjezo: Nkhuku ya pansi imawoneka ngati yabwino, koma ndi pang'ono chabe ya faker . Mosiyana ndi chifuwa cha nkhuku chopanda khungu, zinthu zamtunduwu zimapangidwa kuchokera ku khungu-pa nyama yakuda, zomwe zimapangitsa kuti zikhale zapamwamba kwambiri. Yesetsani njira zowononga nkhuku.
Zowonjezera-Ins
Kuyambira ndi nzeru zabwino ndizofunikira, koma zosakaniza zolakwika zikhoza kusonkhanitsa calorie ndi mafuta ku malo oopsa. Pano pali ma swaps omwe amawonjezera nyama.
Mmalo mwa mazira onse, gwiritsani ntchito mazira azungu kapena mazira opanda madzi opanda cholowa. Mazira amathandiza kumanga nyama yanu ndikupatsa chinyezi.
Koma dzira lalikulu lirilonse limaphatikizapo makilogalamu 70, mafuta okwana 5g, ndi oposa 60 peresenti ya mtengo wa tsiku ndi tsiku wa cholesterol. Pankhani ya kudula mafuta ndi mafuta, pang'ono kumathandiza; Choncho, gwiritsani ntchito mazira azungu kapena mazira ochepa.
Mmalo mwa mikate ya mkate, gwiritsani ntchito oats mwamsanga. Zozizira monga izi zimapereka nyama yowonjezera bwino. Komabe, zida zowonjezera zamagazi ndizowononga makilogalamu. Ndicho chifukwa chake ndikupita ndi oats-mbewu m'malo mwake. Kawirikawiri, ndimakonda oats akale (monga momwe ine ndikudyera oatmeal mbale ), koma mtundu wophika mwamsanga umachita bwino pano, chifukwa iwo amaphika mofulumira ndipo sakhalanso otsiriza pamapeto.
Mmalo mwa anyezi chabe, onjezerani zowonjezera zambiri. Zakudya zina zowonjezera zimapangitsa kuti nyama yanu ikhale yayikulu komanso yodzazidwa (chifukwa cha chilengedwe) popanda kuwonjezera makilogalamu ambiri. Bowa wofiira wodulidwa uli ndi maonekedwe odyera, amawapangitsa kukhala angwiro mu nyamalo. Chikondi china? Anang'amba broccoli cole slaw. Kusakaniza kwa broccoli yamtengo wapatali, kabichi, ndi kaloti ndi njira yabwino kwambiri yowombera nyama.
Mmalo mwa ketchup ... Chabwino, sungani ketchup. Palibe chomwe chikufuula sukulu yakale ngati chivomezi chofiira ichi. Ketchup ndi yotsika kwambiri komanso yopanda mafuta, bwanji osagwiritsa ntchito ngati glaze? Ngati mukufuna kugwedezeka, yambani mumtsuko wa Dijon kapena mugwiritsire ntchito msuzi wa BBQ m'malo mwake.
Ingoyang'ana msuzi wa BBQ umene uli ndi makilogalamu 45 kapena osachepera pa 2-tbsp. kutumikira.
Basic How-To
1. Yambani zowunikira madigiri 350. Lembani chikho cha 12 cha muffin ndi zojambula zophika kapu kapena kupopera mankhwala opanda pake.
2. Ngati mukukonda, mopepuka muziphika nkhumba zowonongeka mu skillet zomwe zimaphatikizidwa ndi utsi wosasunthika.
3. Gwirizanitsani nyama, veggies, mazira azungu / choloweza mmalo, oats, ndi zonunkhira. Sakanizani bwino.
4. Mugawanitse kuphatikizapo makapu a muffine pan.
5. Pamwamba ndi ketchup kapena msuzi.
6. Kuphika mpaka mutakhazikika komanso wophikidwa ndi mpweya wofiira, pafupifupi maminiti 35.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!