Iindlela ezili-17 zokuYila zokuTya imifuno emininzi

Umxholo

• 1. Yenza iisobho ezisekelwe kwimifuno
• 2. Zama i-lasagna ye-zucchini
• 3. Zama ngee noodle zeveggie
• 4. Yongeza imifuno kwiisoso
• 5. Yenza icauliflower ipitsa yeqokobhe
• 6. Hlanganisa kwi-smoothies
• 7. Yongeza imifuno kwii-casseroles
• 8. Pheka i-omelet yemifuno
• 9. Lungisa i-oatmeal enencasa
• 10. Zama isongelo se lettuce okanye ibhantshi ye veggie
• 11. Grill veggie kebabs
• 12. Ukutshintshela kwi-veggie burger
• 13. Yongeza imifuno kwisaladi yetyhuna
• 14. Izinto ezithile zentsimbi
• 15. Yongeza imifuno kwi-guacamole
• 16. Ukudibanisa imifuno ene-meatloaf
• 17. Yenza icauliflower irayisi
• Umgca wezantsi

Isitokhwe

Kubandakanya imifuno kwizidlo zakho kubaluleke kakhulu. Imifuno ityebile kwizakhamzimba kunye nee-antioxidants, ezonyusa impilo yakho kunye nokunceda ukulwa nezifo.

Ukongeza, ziluncedo kulawulo lobunzima ngenxa yomxholo wekhalori ephantsi.

Abasemagunyeni kwezempilo kwihlabathi liphela bacebisa ukuba abantu abadala batye imifuno emininzi ngosuku, kodwa oku kunokuba nzima kwabanye abantu.

Abanye bakufumanisa kunzima ukutya imifuno, ngelixa abanye bengaqinisekanga ukuba bazilungiselela njani na ngendlela ebabazekayo.

Siza kugubungela ezinye iindlela ezizodwa onokufaka ngayo imifuno kwisicwangciso sakho sokutya, ukuze ungaze ugule kukutya.

1. Yenza iisobho ezisekelwe kwimifuno

Iisobho ziyindlela efanelekileyo yokutya imifuno emininzi ngexesha elinye.

Unokwenza iiveggies "isiseko" ngokuzicoca kwaye ungeze iziqholo, ezinje ngale isuphu yespinatshi yesinino.

Ngapha koko, kulula ukupheka imifuno kwiisuphu- okanye isuphu esekwe cream.

Ukongeza inani elincinci leveggies, ezinje nge-broccoli, kwiisuphu yindlela elungileyo yokunyusa ukutya kwakho ifayibha, iivithamini kunye neeminerali.

Nazi ezinye iindlela zokupheka isuphu esekwe kwimifuno ukuze uzame:

• URibollita
• Isuphu yesinki yekhitshi
• Isuphu yentlanzi eluhlaza eluhlaza
• Kale, itumato, kunye nesuphu emhlophe yeembotyi
• I-Pho ipakishwe isipinashi kunye ne-bok choy

2. Zama i-lasagna ye-zucchini

Enye indlela yokuyila yokutya ii-veggies ezininzi kukwenza i-lasagna ye-zucchini ye-pasta engenasimahla.

I-lasagna yesiko sisitya esenziwe nge-pasta esenziwe ngokubeka i-lasagna noodles nge-sosi, itshizi kunye nenyama. Kuyinto emnandi, kodwa ikwindawo ephezulu kakhulu kwii-carbs kwaye ayizi nemithambo ngokuzenzekelayo.

Indlela elungileyo yokulungiselela esi sidlo simnandi ukuze sibe nomxholo we-carb esezantsi kunye nezondlo ngakumbi ukubuyisela i-lasagna noodle ngemicu ye-zucchini.

IZucchini ngumthombo otyebileyo weevithamini B kunye nevithamin C, ukongeza ekufumaneni iiminerali kunye nefayibha ().

Thatha iresiphi yakho oyithandayo ye-lasagna kwaye ubeke endaweni yazo ezo noodles ngemicu ye-zucchini ecocwe nge-peeler yemifuno. Ingcebiso: Ityuwa i-zucchini, mayiyihlale kangangemizuzu eli-15, kwaye uyiphulule yome ngetawuli yephepha ukukhupha amanzi ongezelelweyo.

3. Zama ngee noodle zeveggie

I-Veggie noodle kulula ukuyenza, kunye nendlela entle yokufumana ii-veggie ezininzi kwisicwangciso sakho sokutya. Ikwayindawo entle ephantsi ye-carb yokutya okuphezulu kwe-carb, njengepasta.

Zenziwe ngokufaka imifuno kwi-spiralizer, ezenza ukuba zibe yimilo efana ne-noodle. Unako kwakhona:

• wabasika
• Zisike nge-mandoline
• basike nje ngendlela othanda ngayo

Ungasebenzisa i-spiralizer phantse kulo naluphi na uhlobo lwemifuno. Ngokuqhelekileyo zisetyenziselwa i-zucchini, iminqathe, ispaghetti squash, kunye neebhatata, zonke zizele zizele zezondlo.

Nje ukuba "ii-noodle" zenziwe, zinokutyiwa njengepasta kwaye zidityaniswe neesosi, eminye imifuno, okanye inyama.

Nazi ezinye zokupheka zeveggie noodle ukuze uzame:

• I-spaghetti squash kwiwayini emhlophe kunye ne-mushroom sauce
• I-Zoodles ene-lentologi bolognese
• Amandongomane-iinkukhu zoodles

4. Yongeza imifuno kwiisoso

Ukongeza imifuno eyongezelelekileyo kwiisosi zakho kunye nokunxitywa yindlela etyibilikayo yokwandisa umthamo wakho weveggie, ngakumbi ukuba unabantwana abakhethiweyo.

Ngelixa upheka iisosi, ezifana nesosi ye-marinara, yongeza nje imifuno kunye nemifuno oyikhethileyo kumxube, ezinje nge-anyanisi ecoliweyo, iminqathe, ipepile yentsimbi, kunye nemifuno enamagqabi afana nespinatshi.

Ukucoceka imifuno yengcambu eyosiweyo inokwenza iisosi ezityebileyo kunye nokuziva ngathi nguAlfredo.Cinga izaqathe, ibhatata, isikwashi, iitheniphu, i-yam ebomvu, ii-beet kunye ne-kohlrabi.

Zama ukwenza i-pesto ngeebhotile ezigcadiweyo kwesona sidlo sinamandla.

5. Yenza icauliflower ipitsa yeqokobhe

Icauliflower ixhaphake kakhulu. Ungayifaka irayisi, uyosa, uyincamathisele kwisityu, uyicwenge ngokulunga kwayo, kwaye uyenze ibe yipizza crust.

Ukutshintsha ipusti esekwe ngokutya ngomgubo kunye nekholifulawa kulula njengokudibanisa icauliflower ecoliweyo ecoliweyo namaqanda, umgubo weamangile, kunye nezinye izinongo.

Unokongeza ii-toppings zakho, ezinje ngemifuno emitsha, isosi yetumato, kunye netshizi.

Ikomityi (100 gram) yekholifulawa iqulethe kuphela iigram ezi-5 zecarbs kunye nama-26 eekhalori, ukongeza kwifayibha, iivithamini, iiminerali, kunye nee-antioxidants ().

6. Hlanganisa kwi-smoothies

I-Smoothies yenza isidlo sakusasa esiqabulayo okanye i-snack. I-Smoothies eluhlaza ngokukodwa iyaziwa kakhulu ngokufihla imithwalo yemifuno enamagqabi kwiiphakheji zeziqhamo.

Ngokwesiqhelo, zenziwa ngokudibanisa iziqhamo nomkhenkce, ubisi, okanye amanzi kwi-blender. Nangona kunjalo, unokongeza iiveggies kwii-smoothies ngaphandle kokuyekisa incasa.

Imifuno emitsha, enamagqabi zizongezo eziqhelekileyo ze-smoothie, ezifana nale recipe, edibanisa i-kale kunye neeblueberries, iibhanana kunye nekhukhamba.

Ikomityi nje enye epakishwe ngokukhululekileyo (25 gram) yesipinatshi iqulethe ngaphezulu kwesixa esipheleleyo sevithamin K nesiqingatha semali ekucetyiswa ngayo ivithamin A.

Ukusebenza okufanayo kwe-kale kukwabonelela ngexabiso eliphakamileyo levithamini A, ivithamin C, kunye nevithamini K (,) eninzi.

Ukongeza, i-zucchini efriziwe, ithanga, ii-beet, iavokhado, kunye neebhatata zisebenza kakuhle ngokudityaniswa kwii-smoothies. Nazi ezinye zokuzama:

• Acai eluhlaza smoothie
• Iinanapple, ibhanana, kunye neavocado green smoothie

7. Yongeza imifuno kwii-casseroles

Ukubandakanya ii-veggies ezongezelelekileyo kwi-casseroles yindlela efanelekileyo yokwandisa ukutya kwakho kweveggie. Bongeza ubuninzi, ubume, kunye nokunambitha konke ngaxeshanye.

I-Casseroles zihlala zidibanisa inyama kunye nemifuno, itshizi, iitapile, kunye neenkozo, ezifana nerayisi okanye ipasta. Njengoko unokulindela, ii-casseroles zemveli zihlala ziphezulu kakhulu kwii-carbs kunye neekhalori.

Ziqheleke ngokukodwa ngeeholide xa imifuno isenokungathandwa kakhulu kunezinye izitya.

Ngethamsanqa, unokunciphisa iikhalori kunye nee-carbs kwii-casseroles zakho ngokufaka endaweni yeenkozo ii-veggies, ezinje nge-broccoli, amakhowa, iseleri, okanye iminqathe. I-casserole yebhontshisi eluhlaza eluhlaza iyaziwayo kwaye iyaziwayo.

Ukongeza kwixabiso elifanelekileyo leevithamini kunye neeminerali, ikomityi enye yeembotyi eziluhlaza iqulethe ii-micrograms ezingama-33 (mcg) yefolate, ivithamin B eyimfuneko ().

8. Pheka i-omelet yemifuno

Ama-omelets yindlela elula kunye neyobuchule yokongeza imifuno kwisicwangciso sakho sokutya. Kwaye amaqanda adibanisa izondlo ezininzi, nazo.

Pheka amaqanda abethiweyo ngexabiso elincinci lebhotile okanye ioyile epanini, emva koko uwasonge ujikeleze ukuzaliswa okusoloko kubandakanya itshizi, inyama, imifuno, okanye ukudityaniswa kwezi zintathu.

Naluphi na uhlobo lweveggie luthandeka kakhulu kwi-omelets kwaye ungazilayisha ngenene ukufumana uninzi lwesondlo. Isipinatshi, amatswele, amaqokobhe, bok choy, amakhowa, ipepile kunye neetumato zizinto eziqhelekileyo ezongeziweyo. Nazi ezinye zokuzama:

• Isipinatshi, itshizi yebhokhwe, kunye ne-chorizo ​​omelet
• Moringa omelet
• Waffle omelet kunye neetumato kunye nepepile
• Vegan ichickpea omelet

9. Lungisa i-oatmeal enencasa

I-Oats akufuneki ibe mnandi. I-oatmeal egciniweyo inokongeza ii-veggies kwangentsasa yakho.

Ngelixa lilungile ngesiqhamo esitsha, iivini ezomileyo, okanye isinamon, ungongeza kumaqanda, iziqholo, kunye nemifuno emininzi.

Le recipe ye-oatmeal enomdla iquka ama-mushroom kunye ne-kale yokutya okuneshushu nokufudumeleyo.

Sele siyazi ukuba i-kale izisa isondlo esifanelekileyo, kodwa amakhowa nawo, nawo. Ziphezulu kwiprotheni, ivithamin D, kunye nevithamini B12. Oku kubenza ukuba babe longezo olukhulu ngakumbi kwisicwangciso sokutya esisekwe kwisityalo ().

10. Zama isongelo se lettuce okanye ibhantshi ye veggie

Sebenzisa iletisi njengesongelo okanye imifino ethile njengeebhanti endaweni yeetortilla kunye nesonka yindlela elula yokutya ii-veggies ezininzi.

Ukusongelwa kwelettuce kunokuba yinxalenye yeentlobo ezininzi zezitya kwaye zihlala zisetyenziselwa ukwenza isandwitshi zecarb ezisezantsi kunye neebunger burger.

Ukongeza, iintlobo ezininzi zemifuno, enje nge-portobello mushroom caps, iitapile ezisikiweyo, ipepile ebomvu enesiqingatha okanye ityheli, iihafu zetamatato, kunye nesitshalo seqanda esisikiweyo senza ibuns.

I-Lettuce esongelayo kunye nemifuno ye-veggie yindlela elula yokunciphisa ikhalori yakho, njengoko igqabi elinye leletisi linekhalori enye kuphela. Isonka esicocekileyo siphezulu kakhulu kwiikhalori ().

Nazi iindawo ezimbalwa zokuqala nge-lettuce ezisongelayo kunye ne-veggie buns:

• Ichickpea taco lettuce isonga
• Isongelo se lettuce yePaleo
• Isongelo se lettuce ye BLT
• IPortobello mushroom bruschetta

11. Grill veggie kebabs

I-Veggie kebabs ipakisha incasa eninzi kwintonga ekulungeleyo ukuya ethekweni.

Ukuzenza, beka imifuno etyunjiweyo oyikhethileyo kwi-skewer kwaye upheke kwi-grill okanye kwi-barbecue.

Iipelepele zebell, amatswele, amakhowa, i-zucchini, kunye neetumato zisebenza kakuhle kwi-kebabs. Zama ezi ndlela zeCajun kunye neentsimbi zepepper kebabs kunye nocingo kuyo yonke imifuno oyifunayo.

12. Ukutshintshela kwi-veggie burger

I-Veggie burger yinto elula yokutshintsha i-burger yenyama enzima kwaye inokuthi ibe nemifuno engaphezulu.

I-Veggie burger patties inokwenziwa ngokudibanisa imifuno namaqanda, amandongomane okanye umgubo wenut, kunye nesinongo. Iitapile eziswiti kunye neembotyi ezimnyama nazo zihlala zisetyenziselwa ukwenza iiveggie burger.

Qaphela ukuba ayizizo zonke i-burger ezingenanyama ezizele yimifuno. Jonga iilebhile ukufumana ezinye ezinemifuno njengezona zithako ziphambili.

Ungazithatha ezi zokupheka inyathelo eliya phambili ngokusongela i-veggie burger yakho kwisongelo seletisi, endaweni yebhan.

13. Yongeza imifuno kwisaladi yetyhuna

Ngokubanzi, ityhuna (okanye inkukhu okanye isalmon) isaladi yenziwa ngokudibanisa ityhuna kunye nemayonnaise, kodwa naluphi na uhlobo lwemifuno ecoliweyo lunokongezwa ukwandisa incasa kunye nomxholo wezondlo.

Itswele, iminqathe, ikhukhamba, isipinatshi kunye nemifuno zizongezo eziqhelekileyo. Isaladi yetyhuna yaseMeditera inamakhukhamba, iitumato zediliya, iminquma, iipepile ebomvu, iartichokes, ishalots kunye neparsley.

Ukulinganisa

14. Izinto ezithile zentsimbi

Iipilisi zentsimbi ezifakwe ngaphakathi zenziwa ngokufaka ipepile yentsimbi enesiqingatha kunye nenyama ephekiweyo, iimbotyi, irayisi, kunye nesinongo, emva koko ubhake ehovini.

Ukuba uyazithanda ziluhlaza kwaye zicocekile, ungongeza kumaqhekeza etshizi, cream yenkukhu okanye ngeturkey, kunye nesinongo sesitya esibandayo.

Iipelepele zeBell zingumthombo otyebileyo weevithamini kunye neeminerals, ngakumbi iivithamini A no-C ().

Unokwandisa umxholo wesondlo weentsimbi ezifakwe kwi-bell ngokubandakanya i-veggies ezingaphezulu. Yongeza i-anyanisi, isipinashi, okanye i-cauliflower e-riced kule recipe ye-pepper e-Italian.

15. Yongeza imifuno kwi-guacamole

I-Guacamole yidiphu esekwe kwi-avokhado eyenziwe ngokufaka i-avocado esele ivuthiwe kunye netyuwa yolwandle kunye nelamuni okanye ijusi yelamuni, igalikhi, kunye nezinye izongezo. Kodwa akufuneki ume apho.

Iindidi zemifuno zingcamla kamnandi xa zifakwe kwi-guacamole. Iipilisi zentsimbi, iitumato, igalikhi, kunye namatswele zizinto ezilungileyo onokukhetha kuzo. Ngaphezulu, i-guacamole yenza i-topper emnandi kwiisaladi kunye neebhatata ezimhlophe okanye ezimhlophe.

I-recipe ye-kale guacamole isebenzisa imifuno emihle kunye ne-cilantro kunye ne-salsa verde.

16. Ukudibanisa imifuno ene-meatloaf

I-Meatloaf inokuba sisithuthi semifuno emininzi. Ihlala yenziwe ngokudityaniswa kwenyama yomhlaba kunye nezinye izinto, ezinje ngamaqanda, isonka, kunye nesosi yetumato. Emva koko ibunjwe imilo yesonka, kulapho ifumana khona igama layo.

Unokongeza malunga naluphi na uhlobo lwemifuno ecoliweyo kwinyama yenyama, kubandakanya itswele, intsimbi ipepile, iminqathe, zucchini, kunye nemifuno efana nespinatshi.

Ukongeza, ungenza "inyama yenyama" esekwe ngokupheleleyo kwimifuno, kubandakanya ii-chickpeas, iminqathe, itswele, kunye neseleri. Iichickpeas ziya kuthatha indawo yenyama kwaye zisaziva zinentliziyo entle.

17. Yenza icauliflower irayisi

Irayisi ye-cauliflower yenziwa ngokutsala i-cauliflower florets kwiprosesa yokutya ibe zii-granules ezincinci. Ungayisebenzisa iluhlaza okanye iphekwe endaweni yelayisi eqhelekileyo. Isebenza njengesiseko sokunye ukutya kunye neenkomo kunye neesobho.

Icauliflower irayisi isezantsi kakhulu kwii-carbs kuneerayisi yesiqhelo, ine-5 yeigram zekhabhathi ngekomityi nganye, xa kuthelekiswa ne-53 gram kwikomityi yerayisi emhlophe ().

Ukongeza, icauliflower iphezulu kakhulu kwi-vitamin C, ivithamin K, ifolate kunye ne-potassium ().

Ungalibali: Unako "irayisi" neminye imifuno efana ne-broccoli, ii-beet, iminqathe, i-zucchini, kunye neebhatata.

Umgca wezantsi

Zininzi iindlela zokongeza imifuno kwizinto zokutya zemihla ngemihla. Abanye banokungena ngqo kwiiresiphi ngaphandle kwedrama eninzi (njengepinatshi) kwaye abanye bongeza umbala kunye nencasa ngeendlela ongakhange uzilindele (njengee-beet kunye neebhatata).

Ukongeza kwisitya kulungile, kodwa ngamanye amaxesha imifuno inokuba yinkwenkwezi njengebhanti yesanti okanye irayisi.

Ingcebiso: Ukuba awuyithandi imifuno ethile ozame ukuyibilisa, zama ukosa. Uninzi lwabantu abazithiyileyo amahlumelo aseBrussels abilisiweyo aphela ethanda amahlumelo agcadiweyo okanye asarhiweyo.

Ngokwenza imifuno ibe yinxalenye eqhelekileyo yemikhwa yakho yokutya, uya kwandisa ngokubonakalayo ukutya kwakho ifayibha, izakhamzimba, kunye nee-antioxidants.