8 IiHacks zokutya okunempilo

Umxholo

• Uvuthulule Ikhokhonathi
• I-Cocktail yamanzi
• Umsele wobisi weAvocado
• Zizipholele nge-Edamame
• Bhaka ngeembotyi ezimnyama
• Gcoba ngeCauliflower
• Marinate ngeKofu
• Khetha iiOats
• Isiqhamo se "Choc"
• Uphengululo lwe

Kudala usebenzisa iyogathi yesiGrike endaweni yekhrimu emuncu, imayo, kunye nekhrimu; ukunyuselwa ukusuka kwipasta emhlophe ukuya kwii-noodle zengqolowa epheleleyo; kwaye mhlawumbi udibanise ne-lettuce. Zonke iintshukumo ezi-smart-kwaye, ngethamsanqa kukungcamla kwethu, iindlela ezimfutshane azimisi apho. Amathuba okutya okukulungeleyo aphantse angapheli, ke gcina iiavokhado, iimbotyi ezimnyama, ikofu, kunye netshokholethi emnyama, kwaye uqalise ukwenza zonke iiresiphi zakho ozithandayo zibe sempilweni.

Uvuthulule Ikhokhonathi

I-Cocktail yamanzi

Ngelixa utywala ingeyiyo ikhalori esezantsi, abaxube beswekile obongeza ekwenzeni iziselo banokukwenza ngokwenene. Zama amanzi ecoconut endaweni yoko, aneecalorie ezi-6 ngeyunun. U-Patricia Bannan, R.D., umbhali Yitya ngokuchanekileyo xa ixesha liqinile. "Ezi zinokukunceda ukuba uhlale unamanzi kwaye ke ngoko unqande i-hangover ukuba uyagqithisa." Qiniseka ukuba ukhetha yonke-indalo yamanzi ecoconut, ungaze ugxile, kwimpuphu esempilweni.

Umsele wobisi weAvocado

Ayenzelwanga i-guac kuphela, iavokhado isebenza kakuhle njengokutshintsha ibhotolo kwizinto ezibhakiweyo ezinje ngeemuffins kunye nezonka ngaphandle kokutshintsha incasa, utshilo uDiane Henderiks, RD, umpheki kunye nomsunguli weDish noDiane. Sebenzisa umlinganiselo ofanayo weavokhado ecocekileyo njengoko ubuya kwenza ibhotolo, kwaye uya kugcina malunga neekhalori ezingama-80, i-9 grams yamafutha, kunye ne-7 grams yamafutha ahluthayo ngecephe ngalinye. Yenza utshintshiselwano olufanayo lwe-mayo ekunxibiseni kunye neesandwich ezifana nentlanzi ye-tuna ukususa malunga neekhalori ezingama-70, i-8 grams yamafutha, kunye ne-1 gram ye-saturated ngecephe ngalinye. "Okukhona usiya kwaye whisk iavokhado, kokukhona iyagudla," wongeza uHenderiks.

Ezinxulumene: 10 Izimuncumuncu zeAvocado Desserts

Zizipholele nge-Edamame

Gcina ibhegi ye-organic edamame kwifriji yakho, kwaye usebenzise iimbotyi ezincinci eziluhlaza njengamaqhekeza omkhenkce kwi-smoothie yakho kwisiseko esifanelekileyo esisekwe kwizityalo, uHenderiks uthi. Ikota nje indebe iqulethe malunga neegram ezi-3 zeekhalori ezingama-30.

Bhaka ngeembotyi ezimnyama

Ama-brownies awaziwa ncam ngokuba sempilweni, kodwa ukongeza iimbotyi ezimnyama kunokuthintela iswekile yegazi ehlala idityaniswa nokutya iilekese, utshilo uBannan. Hayi, imidumba ayitshintshi incasa, kodwa yongeza iprotein kunye nefiber kwaye yenza idizethi efumileyo. Ukuba iresiphi yakho ifuna ikomityi yomgubo, itshintshe ngekomityi ye-puree yebhontshisi emnyama. Ibhonasi: Ngoku ukuphatha kwakho akunagluten.

Gcoba ngeCauliflower

Ikholifulawa ecoliweyo esezantsi-ye-carb fanatics iyatya endaweni yeetapile ezicujiweyo inokusetyenziselwa ukwenza iisuphu ezinencasa ye-vegan. "Yongeza ngaphezulu kwayo nayiphi na i-veggie oza kuyisebenzisa kwisuphu ekuqaleni, emva koko susa enye xa sele iphekiwe, i-puree de ibe mpuluswa, kwaye uyibuyisele embizeni, ukongeza ikomityi ngexesha de isuphu iqine," utshilo uHenderiks. Ikholifulawa, iminqathe, izucchini, iitapile, neembotyi ezimhlophe zonke zisebenza kakuhle. Unako ukuthoba imifuno ecocekileyo yekhrimu, kodwa qiniseka ukuba uyifumana kwi-consistency egudileyo ngokudibanisa nomhluzi okanye ubisi.

Marinate ngeKofu

Ngokumodareyitha, i-java inokukhusela kwi-type 2 yeswekile, isifo sikaParkinson, kunye ne-stroke-kwaye inika isalmon, inyama yehagu, inyama yenkomo, inyathi, kunye nenkukhu incasa yomsi. Sebenzisa ikofu eyenziweyo iya kuyithambisa inyama kwaye kuthetha ukuba ufuna ioyile encinci, ukuba ikhona. Vumela iprotheni yakho ifakwe kwincasa ye-marinade okanye uyiphose kwisipheki esicothayo, utshilo uHenderiks.

Khetha iiOats

Endaweni yokusebenzisa konke ukungabikho komgubo omhlophe osempilweni kwii-pancake zakho, isonka esikhawulezayo kunye neicookies, gaya i-oats kwi-blender de ibe ngumgubo ocolekileyo, u-Henderiks ucebisa. Guqula isiqingatha somgubo nge-oat powder, kwaye awuyi kuqaphela utshintsho oluninzi kulungelelwaniso ngelixa usongeza iproteni ngakumbi kwaye iphindwe kane ifayibha.

Ezinxulumene: Iindlela ezizezinye ezinomdla zeOatmeal

Isiqhamo se "Choc"

Akufanele uzive unetyala ngokutya itshokholethi emnyama emnyama, njengoko uphando lubonisa ukuba ingathoba i-cholesterol "embi" ye-LDL kwaye inyuse "i-cholesterol elungileyo" ye-HDL, yehlise uxinzelelo lwegazi kunye nokudumba, ugcine ingqondo yakho ibukhali, kwaye uthintele isifo sentliziyo kunye neswekile. Kodwa isitshixo apha "sincinci" kuba ezo flavonols zinamandla ziza nenani elifanelekileyo leekhalori kunye namafutha. I-Henderiks ithanda ukunyibilikisa icephe enye emnyama yetshokholethi kwaye iyigalele ngaphezulu kwesiqhamo se-snack esempilweni okanye i-dessert emnandi ngokwaneleyo ukwanelisa umnqweno wakho.

Uphengululo lwe