Malangizo ndi Maphikidwe Omwe Amadyetsa Zakudya Zokuthandizani Kutaya Kunenepa
Kwa anthu ambiri otanganidwa, nthawi ya chakudya chamadzulo ndi gawo lovuta kwambiri la tsikulo. Izi ndi zoona makamaka ngati mukudya . Ndi zovuta kuti mukhale ndi chakudya chamadzulo chodyetsa banja. Komano kukonzekera chakudya chamtengo wapatali chamadzulo chomwe chimakwaniritsa dongosolo lanu la kudya kungakhale vuto lina. Njira yothetsera vutoli ndi kupeza chakudya chabwino chomwe chili ndi zakudya zopatsa thanzi koma zokwanira kuti banja lanu likhale lokhutira.
Onjezerani mapuloteni ku Zakudya Zochepa Chakudyera
Njira yabwino yokonzekera chakudya chabwino ndi choyipa ndi kuyamba posankha chitsime chabwino cha mapuloteni owonda . Nkhuku ndizodziwika, koma palinso njira zina zathanzi. Taganizirani imodzi mwa nyama zomwe sizinkapezeka ndi mafuta kapena mafuta.
- Nkhumba. Zakudya za nkhumba ndi nyamakazi ya nkhumba ndizochita zabwino kwambiri. Kudula uku kuli kochepa mu mafuta ndipo kumatha kukonzekera ndi mafuta owonjezera . Grill kapena amawawotcha kuti akhale nkhuku yokoma kwa nkhuku.
- Nsomba. Nsomba, nsomba, ndi nsomba zina zathanzi ndizofunikira kwambiri pa zakudya zanu chifukwa zimadzaza ndi mapuloteni komanso zakudya. Mitundu yambiri ya nsomba imakhala ndi omega-3 fatty acids . Pewani zakudya zopangidwa ndi nsomba komanso zowonongeka mu gawo lafiriji ndipo yesetsani kupeza nsomba zanu ku dipatimenti yosungiramo zakudya zopezeka panyanja.
- Mazira. Ngakhale zingaoneke zachilendo kudya mazira pa chakudya, dzira loyera loyera kapena kuwala (masamba ochepa), masamba a quiche amapanga chakudya chabwino pamapeto a tsiku. Zakudya zambiri za dzira zingakonzedweratu pasanapite nthawi ndipo zimatsitsimutsa zomwe zingakupulumutseni nthawi pa nthawi yovuta kwambiri.
- Quinoa . Nthanga imeneyi yakhala yotchuka m'madera odyetserako zamasamba, a gluten komanso a vegan. Quinoa ili ndi nutty, kukoma kokometsetsa ndipo imakhala ndi ma 8 gm ya mapuloteni pamtundu uliwonse. Zophikidwa ndi ndiwo zamasamba, zimapanga chakudya chamadzulo chomwe chimatha kunyamula ndi kubwezeretsa chakudya chamasana.
- Turkey . Kaya mumasankha kuphika mbalame yonseyi, ingoyamwa nyama yamphongo kapena mugwiritsire ntchito mitundu yosiyanasiyana yomwe imapezekapo, njira yodzikongoletsera ya Turkey imakhala chakudya chamadzulo. Koma, samalani mukamagula turkey monga kudula kwina kuli ndi mafuta ambiri kuposa momwe mungayembekezere. Onetsetsani kuti muwerenge zolembera zamakono kuti mudziwe zambiri.
- Ng'ombe. Ng'ombe imatenga mphotho yoipa pambali yochepa, koma ngati mutasankha kudula mwanzeru ndikudya bwino, ikhoza kukhala gawo labwino. Yesani phokoso lasale kapena filet mignon pa grill. Kapena ngati mukupeza chilakolako cha hamburger, mungasankhe nyama yochuluka yokwana 95%, yomwe ili ndi pafupifupi 9 gm ya mafuta pa burger.
Yonjezerani Zamasamba ku Chakudya Chake Chakudya Chaching'ono
Zosankha zabwino kwambiri za chakudya chamadzulo ndizozikhala ndi thanzi labwino. Kotero, mutasankha mapuloteni anu, mudzaze mbale yanu yonse ndi zokonda zanu. Tsabola watsopano, sipinachi, kaloti, zofiira zofiira ndi sikwashi chachikasu zimakhala zowonjezereka komanso zimawombera ku chakudya. Ngati muli ochepa pa nthawi, gwiritsani ntchito masamba osakanizidwa.
Njira yabwino yosungiramo zamasamba ndi kukonzekera ndiwo zamasamba momwe mukukonzera nyama yanu. Ndichifukwa chiyani mukuwotcha mphika wambiri ngati simusowa? Mutapukuta nkhumba zanu, muziwazapo ndi zonunkhira pang'ono, kukulunga zamasamba muzitsulo zamatini ndi kuziponya pa grill kapena mu uvuni kuti muziwotcha.
Njira Zophikira Zakudya Zabwino
Kuphika kwanu kungapangitse kusiyana pakati pa chakudya chabwino ndi chakudya chamadzulo chodzaza mafuta ndi mafuta osayenera. Kuwotcha, kukhetsa, kapena kuyamwa nyama yanu ndi nkhumba zimakhala zabwino kwa dieters chifukwa simukusowa kugwiritsa ntchito mafuta ambiri.
Khalani kutali ndi maphikidwe omwe akuphatikizapo kupatsa kapena kukaka. Njira zophikazi zimafuna kuti mugwiritse ntchito mafuta, mafuta a mafuta kapena mafuta omwe sangapangitse kukoma kokoma koma amanyamula mafuta ndi mafuta.
Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chamadzulo
Ngati banja lanu limakonda ma hamburgers, yesetsani kusiyana kotereku ku Jennie-O Turkey Turkey. Pa 18 gm ya mafuta pa burger, ili ndi theka la mafuta a hamburger. Ngati mukufuna njira yowonjezera ya calorie , gwiritsani ntchito mitundu yosiyanasiyana ya Turkey. Zowonjezera Zowonda Tirana Turkey ndi Jennie-O ili ndi 1.5 magalamu a mafuta pokhapokha atumikira.
Mabulosi Street Turkey Burgers
Amatumikira 4
- Supuni 1 ya mafuta a maolivi
- 1/2 chikho anyezi, finely akanadulidwa
- 2 adyo cloves, minced
- 1 (14-ounce) akhoza kudula tomato, osadulidwa
- Supuni 1 yowuma masamba a oregano
- Supuni 2 supatso ya phwetekere
- mchere ndi tsabola wakuda wakuda, ngati mukufuna
- Supuni 2 zatsopano, zophika
- Phukusi 1 JENNIE-O TURKEY STORE® Patsogolo la Turkey Burger Patties
- 4 Burgger buns, kupatulidwa ndi kusamba
- 1 chikho parmesan tchizi, mwatsopano grated
Thirani mafuta mu lalikulu potola poto pa sing'anga-kutentha kwambiri. Yonjezerani anyezi ndi adyo. Cook, oyambitsa nthawi zina, kwa mphindi 5 kapena anyezi amachepetsedwa. Onjezerani tomato ndi madzi awo, oregano, phala, mchere ndi tsabola, ngati mukufuna. Bweretsani ku chithupsa. Pewani kwa sing'anga-zotsika. Kutsekemera, kutsegulidwa, kupweteka nthawi zina, kwa mphindi 10 kapena mpaka utakula. Gwiritsani ntchito basil.
Ikani mapepala monga momwe adanenera pa phukusi. Nthawi zonse muziphika kuti muchite bwino, 165 ° F ngati mukuyesa ndi thermometer ya nyama. Zakansi pansi theka la buns ndi patties, tomato kusakaniza, parmesan tchizi, ndi theka la magawo awiri.
Malangizo : Zakudya 440, mafuta 18 magalamu, mapuloteni 34 magalamu, chakudya 31grams
Sipinachi Masamba Opangidwa
Amatumikira 18
Chophimba chokoma ichi chinapangidwa ndi Chef Anthony Stewart, Chief Chef ku Pritikin Longevity Centre & Spa. Chophimba chonsecho chimatumikira gulu lalikulu pazochitika monga chakudya chamadzulo chakuthokoza, koma mungachidule mosavuta banja laling'ono.
- Mapaundi 5 a Yukon Mbatata ya Gold
- 2 makapu ozizira odulidwa sipinachi, thawed ndi kuthiridwa
- ¼ chikho chinadulidwa anyezi (mungakonde)
- 2 makapu nonfat mkaka
- ¼ supuni pansi nutmeg
- ½ chikho cha mafuta wopanda zonona
Wiritsani mbatata m'madzi mpaka zofewa (pafupifupi mphindi 25). Sakanizani sipinachi ndi anyezi mumsana wa skillet mpaka kutentha. Onjezerani mkaka ndi nutmeg, ndipo mubweretse ku chithupsa. Chotsani kutentha.
Mu mbale yayikulu yosakaniza, mbatata yakumwa ndi chikwapu cha waya. Onjezerani sipinachi chisakanizo ndi kirimu wowawasa. Whisk mpaka mbatata ndi fluffy. Kutumikira mwamsanga.
Mauthenga Okhudzana ndi Zakudya Zakudya (pa kutumikira): Makilogalamu 80, mafuta 0 magalamu, mapuloteni 3 magalamu.
Mawu ochokera
Ngati mukuyesera kusintha zakudya zanu kuti mukhale wolemera kapena kuti mukhale ndi thanzi labwino, kupanga chakudya chamagulu ndichinsinsi. Konzani patsogolo momwe mungathere kuti zakudya zopatsa thanzi zikhale nthawi zonse. Mukhoza kukonzekera chakudya cham'tsogolo pasanapite nthawi kuti muziphika pang'ono mukakhala ndi njala. Ndipo kumbukirani kuti kusintha kochepa kungapangitse kusiyana kwakukulu. Ngati simungathe kupanga mafuta odyera amodzi, sankhani masabata awiri kapena awiri pa sabata kuti mugwiritse ntchito njira zamakono zophika ndi zopangira, kenako mumange kuchokera pamenepo.