I-Super Easy Quinoa Salad Kayla Itsines Yenzela isidlo sasemini

Umxholo

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Umqeqeshi wase-Australia kunye ne-Instagram fitness phenomenon uKayla Itsines waziwa kakhulu ngokunceda abasetyhini abangenakubalwa baguqule imizimba yabo kunye nemizuzu engama-28 ye-Bikini Body Guide yokuzilolonga. (Zama ukwenza-naphi na isiphaluka somzimba ogcweleyo we-head-to-toe toning.) Nangona isikhokelo sakhe sedijithali sihlala sibandakanya icandelo lesicwangciso sokutya, ngoku uthatha izinto ukuya kwinqanaba elilandelayo ngokupapasha incwadi yakhe yokuqala yokutya okunempilo kunye nendlela yokuphila (leyo ikwabandakanya nenkqubo yokuzilolonga yeentsuku ezingama-28), ekhoyo ngoku.

Le ncwadi ibandakanya izicwangciso zokutya kunye neeresiphi ezingaphezulu kwama-200 ezilula kodwa ezinomdla ukusukela 'kwiSitrobheli, iRicotta kunye neNutella Drizzle kwiToast' ukuya kwi-'Zucchini Pasta Bolognese' kunye nentaphane yeefoto ezimnandi, ezinkcenkceshela umlomo ukuze zikukhuthaze ukuba ubethelele ezo zigqibo zokutya okunempilo. . Ngethamsanqa kuthi, uKayla wabelana nathi ngeresiphi yesitshalo seqanda sakhe kunye nequinoa isaladi yokunceda ukwenza iisaladi zethu zasemini zingabi lusizi kangako ngo-2017. ulwazi.)

Ikhonza: 1

Ixesha lokulungiselela: Imizuzu eli-10

Ixesha lokupheka: Imizuzu eli-15

Ubunzima: Elula

Izithako:

• 2 oz iquinoa
• I-1⁄4 ye-eggplant ephakathi, isikwe kwi-1⁄2-in izilayi ezingqindilili
• ioli yokutshiza
• Ii-olamata ezi-4 zeminquma, eziqhotyoshelwe kunye nezisikiweyo
• 1 amagqabi amancinci e-arugula
• I-5 1⁄4 oz i-chickpeas enkonkxiweyo, ikhutshiwe kwaye ihlanjwe
• 1 icephe entsha yamagqabi e-basil
• Umpompo omnyama omtsha (ngokuzithandela)
• I-1 oz ityuwa inciphise i-feta cheese esityebileyo, ityumkile

Imikhombandlela:

1.Beka i-quinoa kunye ne-2⁄3 indebe yamanzi epanini ngeshushu kwaye uzise kwimathumba, uvuselele ngamanye amaxesha. Gubungela kwaye unciphise ubushushu ube phantsi. Yima imizuzu eyi-10-12 kude kube kulwelo luthathwe kwaye iquinoa ithambile.

2. Fudumeza ipleyiti yokosa inyama okanye ipani yetshathi ngoshushu kakhulu.

3. Tshiza kancinci izilayi ze-eggplant nge-oyile yokutshiza. Grill imizuzu engama-4-6 okanye kude kube yithenda, ukuguquka ngamanye amaxesha. Beka bucala ukupholisa.

Ukukhonza, beka iquinoa, i-olive, i-arugula, i-chickpeas, i-basil, kunye ne-eggplant kwisitya sokutya. Ixesha kunye nepepper ukuba unqwenela, kwaye uphonsa ngobumnene ukudibanisa. Nciphisa ngaphezulu kwe-feta.

Ukusuka Umzimba weBikini weentsuku ezingama-28 Ukutya okusempilweni kunye nesikhokelo seNdlela yokuphila nguKayla Itsines. Ilungelo lokushicilela © 2016 ngumbhali kwaye lishicilelwe kwakhona ngemvume yeSt. Martin's Press.

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