I-12 yeDinner enezimvo eziBini

Umxholo

• 1. Isitya senkukhu-quinoa
• Izithako:
• Imikhombandlela:
• 2. I-Sesame-tofu irayisi 'eqhotsiweyo'
• Izithako:
• Imikhombandlela:
• 3. Iitaki zentlanzi zemango-avokhado
• Izithako:
• Imikhombandlela:
• 4. Inkukhu yeebhatata kunye nebroccoli
• Izithako:
• Imikhombandlela:
• 5. Isitya semifuno egcadiweyo neelentile
• Izithako:
• Imikhombandlela:
• 6. I-Chickpea-tuna lettuce isonga
• Izithako:
• Imikhombandlela:
• 7. I-Salmon-spinach pasta
• Izithako:
• Imikhombandlela:
• 8. Shrimp-and-avocado quinoa bowl
• Izithako:
• Imikhombandlela:
• 9. Amandongomane-inkukhu 'zoodles'
• Izithako:
• Imikhombandlela:
• 10. I-fajitas yenkomo
• Izithako:
• Imikhombandlela:
• 11. Ispinatshi-amakhowa frittata
• Izithako:
• Imikhombandlela:
• 12. I-rice-cauliflower irayisi
• Izithako:
• Imikhombandlela:
• Umgca wezantsi

Kuqhelekile ukuba uzive ungxamile ngexesha lesidlo sangokuhlwa kwaye ukhethe ukhetho olulula, njengokutya okukhawulezayo okanye ukutya okubandayo, nokuba usabelana ngesidlo nomntu omnye nje kuphela - njengeqabane, umntwana, umhlobo, okanye umzali.

Ukuba unqwenela ukuhlukahluka kwaye ufuna ukucoca isiqhelo sakho, ukutya okuninzi okumnandi, okuncinci kuthatha ixesha elincinci ukulungiselela kwaye banempilo entle.

Into enomdla kukuba, ukutya okuphekwe ekhaya kunxulunyaniswa nokuphuculwa komgangatho wokutya, kunye nokutya kosapho kukhokelela kukutya okunempilo kunye nokufumana ubunzima obuncinci kubantwana nakwishumi elivisayo (,).

Nazi i-12 ezinesondlo kunye nezimuncumuncu izimvo zesidlo sangokuhlwa ezibini.

1. Isitya senkukhu-quinoa

Esi sitya se quinoa sipakishwe nge protein.

Kwivenkile eyi-3.5-ounce (100-gram) isebenza kuphela, iquinoa ibonelela ngazo zonke ii-amino acid eziyimfuneko, inani lamafutha e-omega-6, kunye ne-10% yeXabiso lemihla ngemihla (DV) ye-folate (,,,).

Inyama yenkukhu ayithethi ngamafutha nje asezantsi kodwa ineeprotheyini ezininzi, ine-ounces ezi-3.5 (100 yeigram) zenyama yebele enikezela nge-28 yeeprotein kunye ne-4 yeegram ().

Le recipe isebenza ezimbini kwaye ilungile phantsi kwemizuzu engama-30.

Izithako:

• 1 isifuba senkukhu, esingenalusu (196 gram), sika i-cubic-intshi enye (2.5-cm)
• 1 indebe (240 ml) yamanzi
• I-1/2 indebe (i-93 gram) yequinoa, engaphekwanga
• Iikomityi ezi-2 (100 grams) zearugula
• 1 i-avokhado encinci, isikiwe
• I-1/2 indebe (i-75 gram) yeetamatato zetsheri, isiqingatha
• Amaqanda ama-2 amakhulu
• 1 icephe (9 gram) yembewu yesesame
• 1 icephe (15 ml) yeoyile ye-olive
• ityuwa nepepile ukungcamla

Imikhombandlela:

1. Ixesha lenkukhu ngetyuwa kunye nepepper ukula.
2. Yiza amanzi emathunjini kwaye ungeze iquinoa. Vala kwaye unciphise ubushushu ukuya kwezantsi. Pheka imizuzu eyi-15 okanye de amanzi afunxwe ngokupheleleyo.
3. Okwangoku, pheka inkukhu kwioyile yomnquma kwisitofu. Emva kokuba iityhubhu zijike zaba mdaka, susa ipani kubushushu.
4. Beka iisentimitha ezi-7 (7 cm) zamanzi embizeni kwaye uzise emathunjini. Nciphisa ubushushu kwisimmer, ubeke amaqanda kuwo, kwaye uwabilise imizuzu emi-6.
5. Xa ugqibile, beka amaqanda emanzini abandayo kwaye uvumele aphole. Ngobunono uqhekeze iigobolondo, emva koko uxobule kwaye utyumbe iziqingatha.
6. Inxalenye yequinoa kwiitya ezimbini nangaphezulu nge-arugula, inkukhu, i-avocado esikiweyo, iitumato zetsheri, amaqanda kunye nembewu yesesame.

Ngokusebenza ():

• Iikhalori: 516
• Iprotheni: Iigrama ezingama-43
• Amafutha: Iigrama ezingama-27
• IiCarbs: Iigrama ezingama-29

2. I-Sesame-tofu irayisi 'eqhotsiweyo'

Imfihlo esempilweni malunga nesitya selayisi esiqhotsiweyo kukuba siyabhaka ngokwenene.

Ngapha koko, i-tofu inxulunyaniswe nezibonelelo ezininzi zempilo, kubandakanya ukuphuculwa kwemetabolism yamafutha, impilo yentliziyo, kunye nolawulo lweswekile yegazi (,,,,).

Le recipe iyimifuno, nangona ungayitshintsha i-tofu yenkukhu okanye i-shrimp ukuba ukhetha njalo.

Isebenza ezimbini kwaye ithatha iyure enye ukulungiselela.

Izithako:

• Iphakheji ye-1/2 (ii-ounces ezi-3 okanye i-80 gram) ye-tofu eyongezelelweyo
• Iipuniwe ezi-3 (45 ml) yeoyile yesesame
• I-1/2 yepuniji (10 ml) yesiraphu yemephu
• I-1/2 yepuniji (10 ml) yeviniga yeapile
• 1 icephe (15 ml) yesosi encitshisiweyo yesoya
• I-1/2 yepunipoon (5 gram) yeesame
• 1 indebe (140 gram) yee-ertyisi eziqingqiweyo kunye neminqathe
• 1 itswele encinci emhlophe, idayisi
• 1 iqanda elikhulu, lisikiwe
• 1 indebe (186 gram) yerayisi emhlophe, ene-steamed
• Ikomityi ye-1/4 (i-25 gram) yama-scallion, atyunjiwe

Imikhombandlela:

1. Ukucwilisa i-oven ukuya kwi-425 ° F (220 ° C) kunye nokulayita iphepha lokubhaka ngephepha lesikhumba. Beka i-tofu phakathi kweendlela ezimbini zephepha kunye nokucoca amanzi amaninzi njengoko unako. Idayisi kwii-cubic 1-intshi (2.5-cm).
2. Kwisitya, xuba isiqingatha seoyile yesesame kunye nesosi yesosi, kunye nayo yonke isiraphu yemephu, iviniga yeapile kunye nembewu yesesame. Yongeza i-tofu kwaye unxibe kakuhle, emva koko uyibeke kwiphepha lokubhaka kwaye ubhake imizuzu engama-40.
3. Malunga nemizuzu engama-30 xa ubhaka, fudumeza ipani encinci kwaye uliqhekeze iqanda, ubeke ecaleni.
4. Gcoba iphepha lesibini elikhulu lokubhaka kwaye ungeze iqanda, irayisi, itswele elimhlophe, ii-ertyisi kunye neminqathe. Gxobhoza yonke ioyile yesesame kunye nesosi yesosi, emva koko uphonsa zonke izithako ukuze usasaze ngokulinganayo. Nciphisa ama-scallions phezulu.
5. Bhaka imizuzu emi-7 ukuya kwezi-10 kwaye ususe omabini amashiti e-oveni.
6. Hlanganisa i-tofu kunye nelayisi ngaphambi kokukhonza.

Ngokusebenza ():

• Iikhalori: 453
• Iprotheni: Iigrama ezili-13
• Amafutha: Iigrama ezingama-26
• IiCarbs: Iigrama ezingama-43

3. Iitaki zentlanzi zemango-avokhado

Ezi tacos zentlanzi zilula azizisi kuphela imibala yetropiki kunye neencasa kodwa zikwanamafutha asempilweni, anje ngamafutha e-omega-9 anjenge-oleic acid.

I-asidi yeOleic yamkelwe kwiipropathi zayo ezichasene nokudumba kunye nokulwa nomhlaza. Izifundo zikwacebisa ukuba kuyimfuneko ekukhuleni kwengqondo efanelekileyo kunye nokusebenza (,,,).

Le recipe isebenza ezimbini kwaye ilungile phantsi kwemizuzu engama-30.

Izithako:

• 2 iifillets ze-tilapia (174 gram)
• 1 icephe (15 ml) yeoyile ye-olive
• Iipuniwe ezi-3 (45 ml) zejusi yelamuni
• 1 icephe (15 ml) lobusi
• 2 ikonofile egayiweyo
• 1 icephe (8 gram) ye-chili powder
• 1 indebe (70 iigrem) zeklabishi, zenziwe zarhabaxa
• 1 icephe (5 gram) yecilantro ecoliweyo
• Iipunipoli ezi-2 (32 iigrem) zokhilimu omuncu onamafutha asezantsi
• 1 indebe (i-165 gram) yemango, edayisiweyo
• 1 i-avokhado encinci, idayisi
• Iitortilla ezincinci ezi-4
• ipinki yekumin, ityuwa nepepile

Imikhombandlela:

1. Ukucwilisa i-grill ukuya kubushushu obuphakathi. Beka i-tilapia kwisitya kwaye ungeze ioyile ye-olive, ijusi yelamuni, ubusi, igalikhi, ikumin, ityuwa kunye nepepile. Hlikihla iziqholo kwiintlanzi kwaye uhlale imizuzu engama-20.
2. Ukuze ulawule, xuba ikhaphetshu, i-cilantro, kunye nekhrimu emuncu kwisitya esahlukileyo, ukongeza ityuwa kunye nepepile ukungcamla. Ifriji yemizuzu eli-10.
3. Susa iintlanzi kwi-marinade kwaye uyikrobe imizuzu emi-3-5 kwicala ngalinye. Beka iintlanzi ecaleni, emva koko ugcobe ii-tortillas kwimizuzwana embalwa kwicala ngalinye.
4. Yahlula iintlanzi ngokulinganayo kwii-tortilla ezine, yongeza i-slaw, kwaye ngaphezulu nge-mango kunye ne-avocado.

Ngokusebenza ():

• Iikhalori: 389
• Iprotheni: Iigrama ezingama-28
• Amafutha: Iigrama ezingama-74
• IiCarbs: Iigrama ezingama-45

4. Inkukhu yeebhatata kunye nebroccoli

Ngale nkukhu yeebhatata kunye ne-broccoli, uyakonwabela ukutya okunesondlo okubandakanya ii-carbs ezinesitatshi, iiproteni ezibhityileyo, imifuno, kunye namafutha asempilweni.

Ipakisha iintlobo ngeentlobo ze antioxidants, ezinje nge vithamin C, anthocyanins, kunye ne flavonoids, ezisuka kwiitapile zayo, itswele, ibroccoli kunye necranberries.

I-Antioxidants ziimolekyuli ezinceda ukukhusela umzimba wakho kwii-radicals zasimahla kwaye zinxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya iipropathi zokulwa isifo somhlaza kunye nokuphucula impilo yentliziyo (,,, 21).

Iresiphi isebenza ezimbini kwaye ilungile phantsi kwemizuzu engama-30.

Izithako:

• 1 isifuba senkukhu, esingenalusu (196 gram), sika i-cubic-intshi enye (2.5-cm)
• Iikomityi ezi-2 (170 iigrem) zeebrarets ze-broccoli
• 1 indebe (200 gram) yeebhatata, iityhubhu
• I-1/2 indebe (i-80 gram) ye-anyanisi ebomvu, inqunywe
• 1 ikonofile egalelweyo
• Ikomityi ye-1/4 (40 iigrem) zeeranberries ezomileyo
• Iipuniwe ezi-3 (28 gram) zewalnuts, ezinqunqiweyo
• Iipuniwe ezi-2 (30 ml) zeoyile ye-olive
• ityuwa nepepile ukungcamla

Imikhombandlela:

1. Ukucwilisa i-oven ukuya kwi-375 ° F (190 ° C) kunye nokulayita iphepha lokubhaka ngephepha lesikhumba.
2. Hlanganisa i-broccoli, ibhatata, itswele, kunye negalikhi. Galela ioyile kunye nexesha kunye neetyuwa kunye nepepile, emva koko uphose. Gubungela ngefoyile kwaye ubhake imizuzu eli-12.
3. Susa kwi-oveni, yongeza inkukhu, kwaye ubhake eminye imizuzu engama-8.
4. Susa kwi-oveni kwakhona, yongeza ii-cranberries ezomileyo kunye nama-walnuts, kwaye ubhake eminye imizuzu eyi-8-10 okanye ide iphekwe inkukhu.

Ngokusebenza ():

• Iikhalori: 560
• Iprotheni: Iigrama ezingama-35
• Amafutha: Iigrama ezingama-26
• IiCarbs: 47 iigrem

5. Isitya semifuno egcadiweyo neelentile

Esi sidlo semifuno sipakisha imifuno emininzi kunye neprotein esekwe kwizityalo ().

Ikwabonelela ngomthombo olungileyo wesinyithi, ohambisa ioksijini kuwo wonke umzimba wakho kwaye uhlala usilela kwizidlo zemifuno (,).

Iresiphi isebenza ezimbini kwaye ilungile kwimizuzu engama-40.

Izithako:

• 1 itswele encinci emhlophe, idayisi
• 1 indebe (128 gram) yeminqathe, iityhubhu
• 1 zucchini eliphakathi (196 iigrem), ii-cubed
• 1 iitapile eziphakathi (i-151 iigrem), iityhubhu
• 1 ithisipuni (5 ml) yeoyile ye-olive
• 1 ithisipuni yerosemary entsha okanye eyomileyo
• 1 ithisipuni ye-thyme entsha okanye eyomileyo
• I-1/2 indebe (i-100 gram) yeelensi, engavuthwanga
• 1 indebe (240 ml) yomhluzi wemifuno okanye amanzi
• 1 icephe (15 ml) yeviniga yebhalsam
• 1 icephe (15 ml) lobusi
• ityuwa nepepile ukungcamla

Imikhombandlela:

1. Ukucwilisa i-oven ukuya kwi-425 ° F (220 ° C). Yongeza i-anyanisi, izaqathe, i-zucchini, kunye neetapile kwisitya, ugalele ioyile yomnquma, kunye nexesha kunye netyuwa nepepile. Hlanganisa kakuhle.
2. Yandisa imifuno kwitreyi yokubhaka, ufefe irosemary kunye neethyme, emva koko ubhake imizuzu engama-35-40.
3. Embizeni, yizisa umhluzi wemifuno okanye amanzi emathunjini, uze unciphise ukukhanya. Yongeza iilentile kunye nesimbozo. Pheka imizuzu engama-20-25 okanye de ibe yithenda.
4. Emva kokuba yonke into iphekwe, yongeza imifuno kunye neelentile kwisitya esikhulu kwaye uphonsa iviniga yebhasamu kunye nobusi. Hlanganisa kakuhle ngaphambi kokukhonza.

Ngokusebenza ():

• Iikhalori: 288
• Iprotheni: Iigrama ezili-12
• Amafutha: 3.5 iigrem
• IiCarbs: Iigrama ezingama-56

6. I-Chickpea-tuna lettuce isonga

Esi sidlo sipakishwe ngeprotein evela kwityhuna nakwinkukhu. Ngaphezu koko, inika idosi elungileyo yefayibha evela kwimifuno, ikushiye uziva ugcwele iiyure (,,).

I-recipe isebenza ezimbini kwaye kulula kakhulu ukwenza.

Izithako:

• 1 indebe (164 gram) yamantshontsho ephekiweyo
• Itoti ye-1 yetyhuna (i-170 yeegram) enkonkxiweyo emanzini, ikhutshiwe
• 6 amagqabi ebhotela-lettuce
• 1 yomnqathe ophakathi, oqoshiwe
• 1 itswele elincinci elibomvu, elisikiweyo
• Isiqu se-1 seseleri, sinqunqwe
• Iipunipoli ezi-2 (i-10 gram) ye-cilantro, icoliwe
• 1 ikonofile egalelweyo
• ijusi kwi-1 lemon
• Iipunipoli ezi-2 (30 grams) ze-Dijon lwemostade
• 1 icephe (15 g) ye tahini
• ityuwa nepepile ukungcamla

Imikhombandlela:

1. Yongeza ii-chickpeas kwiprosesa yokutya. Zibethe izihlandlo ezimbalwa, kodwa ushiye iziqwengana ezimbalwa.
2. Kwisitya, xuba ityhuna, iminqathe, itswele, iseleri, icilantro, negalikhi. Emva koko yongeza ii-chickpeas kunye nezithako ezishiyekileyo-ngaphandle kwelethisi-kwaye udibanise kakuhle.
3. Beka malunga namacephe amathathu emxube kwigqabi lettuce nganye phambi kokuphaka.

Ngokusebenza ():

• Iikhalori: 324
• Iprotheni: Iigrama ezingama-30
• Amafutha: 9 iigram
• IiCarbs: Iigram ezingama-33

7. I-Salmon-spinach pasta

Le pasta imnandi yesipinatshi inika ukutya okulinganiselweyo okulayishwe nge-omega-3 fatty acids.

Amafutha e-Omega-3 abonelela ngezibonelelo ezininzi kwaye zibonisiwe ukuba zilwa neemeko zokukrala kunye nesifo sentliziyo (,,).

Iresiphi isebenza ezimbini kwaye ilungile phantsi kwemizuzu engama-30.

Izithako:

• I-1/2 ipounds (227 gram) engenasiphelo, i-salmon engenasikhumba
• 1 indebe (i-107 gram) yepasta yepeni
• 1.5 amacephe (21 gram) ebhotolo
• 1 itswele elincinci elimhlophe, lisikiwe
• Iikomityi ezi-3 (90 iigrem) zesipinatshi
• Ikomityi ye-1/4 (57 gram) yekrimu enomuncu omncinci
• Ikomityi ye-1/4 (25 gram) yetshizi yeParmesan, grated
• 1 ikonofile egalelweyo
• 1 icephe yeparsley entsha, enqunqiweyo
• ityuwa nepepile ukungcamla

Imikhombandlela:

1. Pheka ipasta ngokwemiyalelo yephakheji. Okwangoku, susa itswele kwibhotolo imizuzu emi-5.
2. Yongeza isalmon kwaye upheke imizuzu emi-5 ukuya kwezi-7, uyiqhekeze ube ziiflakes ngelixa upheka. Yongeza isipinashi kwaye upheke de ubune.
3. Yongeza ukhilimu omuncu, ushizi weParmesan, igalikhi, ityuwa, kunye nepepile. Gxuma kakuhle ngaphambi kokufaka ipasta ephekiweyo kunye neparsley.
4. Hlanganisa kakuhle ngaphambi kokukhonza.

Ngokusebenza ():

• Iikhalori: 453
• Iprotheni: Iigram ezingama-33
• Amafutha: Iigrama ezingama-24
• IiCarbs: Iigrama ezingama-25

8. Shrimp-and-avocado quinoa bowl

Esi sitya se-shrimp-kunye-avocado quinoa sihambisa isidlo esineproteyini eninzi ngesixa esine-monounsaturated fatty acids (MUFAs).

Ii-MUFA zikhuthaza amanqanaba asempilweni enamafutha egazi kwaye zinceda ukwandisa ukubakho kweevithamini ezinamafutha, ezinje ngeevithamini A, D, E, kunye noK (,).

Esi sidlo kulula ukusilungisa. Ungayishiya i-shrimp ngaphandle okanye ubeke endaweni yayo kwindawo oyithandayo yeprotein, njengenkukhu, amaqanda, okanye inyama.

I-recipe isebenza ezimbini kwaye ithatha ngaphantsi kwemizuzu engama-20 ukwenza.

Izithako:

• I-1/2 yeepawundi (227 iigrem) ye-shrimp ekrwada, ecwecwe kunye nokususwa
• 1 indebe (186 gram) yequinoa, ephekiweyo
• isiqingatha sekhukhamba esiphakathi, esikiweyo
• 1 i-avokhado encinci, isikiwe
• 1 icephe (15 ml) yeoyile ye-olive
• 1 icephe (14 g) yebhotolo, inyibilikile
• 2 ikonofile egayiweyo
• 1 icephe (15 ml) lobusi
• 1 icephe (15 ml) yejusi yelamuni
• ityuwa nepepile ukungcamla

Imikhombandlela:

1. Ukushisa i-skillet kwaye ususe igalikhi kwibhotela kunye neoli yeoli. Yongeza i-shrimp kwaye upheke kumacala omabini. Emva koko yongeza ubusi, ijusi yelamuni, ityuwa, kunye nepepile, kwaye upheke de isosi iqine.
2. Kwibhotile ezimbini, hlula i-quinoa kunye nephezulu kunye ne-shrimp, i-avocado kunye nekhukhamba.

Ngokusebenza ():

• Iikhalori: 458
• Iprotheni: Iigram ezingama-33
• Amafutha: 22 iigrem
• IiCarbs: Iigrama ezingama-63

9. Amandongomane-inkukhu 'zoodles'

"I-Zoodles" zii-noodle zucchini, ezenza i-carb ephantsi kakhulu, engena-gluten endaweni ye-pasta eqhelekileyo.

Iresiphi ineprotheyini eninzi kunye namafutha asempilweni avela kwibhotolo yamandongomane, enokukhusela kwisifo sentliziyo ngokukhuthaza i-LDL engezantsi (embi) kunye ne-cholesterol iyonke (,).

Kulula kakhulu ukwenza kwaye ukhonza ezimbini.

Izithako:

• 1 isifuba senkukhu, esingenalusu (196 gram), ephekiweyo kunye ne-shredded
• 1 i-zucchini enkulu (i-323 gram), ifakwe kwi-noodle
• I-1/2 indebe (i-55 gram) yeekherothi, ezityiweyo
• I-1/2 indebe (i-35 grams) yeklabishi ebomvu, i-shredded
• 1 intsimbi yepepile encinci, esikiweyo
• Iipuniwe ezi-2 (27 ml) yeoyile yesesame
• 1 ithisipuni yegalikhi egayiweyo
• Iipuniwe ezi-3 (48 iigrem) zebhotolo yamandongomane
• Iipunipoyi ezi-2 (30 ml) zobusi
• Iipuniwe ezi-3 (30 ml) zesosi yesoya encitshisiweyo
• 1 icephe (15 ml) yeviniga yerayisi
• 1 ithisipuni yejinja entsha
• 1 ithisipuni yesosi eshushu

Imikhombandlela:

1. Songa igalikhi kwipunipoon ye-1 (15 ml) yeoyile yesesame kwi-skillet ngaphezulu kobushushu obuphakathi. Yongeza izaqathe, iklabishi kunye nepepile. Pheka kude kube yithenda.
2. Yongeza ii-noodle zucchini kunye nenkukhu kwi-skillet. Pheka malunga nemizuzu engama-3 okanye ude zucchini ithambe. Susa ekushiseni kwaye ubeke eceleni.
3. Kwipuphu encinci, hlanganisa yonke ioyile yesesame, ibhotolo yamandongomane, ubusi, isosi yesosi, irayisi iviniga, ijinja kunye nesosi eshushu. Whisk de ibhotolo yamandongomane inyibilike.
4. Thela i-sauce phezu kwe-zoodles kunye nenkukhu. Tosi ukudibanisa.

Ngokusebenza ():

• Iikhalori: 529
• Iprotheni: Iigram ezingama-40
• Amafutha: Iigrama ezingama-29
• IiCarbs: Iigrama ezingama-32

10. I-fajitas yenkomo

Ezi fajitas zenkomo zizalisa kwaye kulula ukwenza. I-anyanisi kunye neentsimbi zepilisi zihamba kakuhle kunye nemon kunye nesilili.

Unokwenza ukhetho olusezantsi lwe-carb ngokutshintsha ii-tortillas zengqolowa zamagqabi elettuce.

Iresiphi isebenza ezimbini kwaye ilungile phantsi kwemizuzu engama-30.

Izithako:

• I-1/2 ipounds (227 gram) ye-steak, ityunwe kwi-1/2-intshi (1.3-cm)
• 1 itswele elincinci, lisikiwe
• 1 enkulu yebell pepper, ityunyiwe
• Iipuniwe ezi-3 (45 ml) zesosi yesoya encitshisiweyo
• ijusi kwi-1 lemon
• 1 ithisipuni yempuphu yesilili
• 1 icephe (15 ml) yeoyile ye-olive
• Iitortilla ezincinci ezi-4

Imikhombandlela:

1. Hlanganisa i-soy sauce, i-lemon, i-powder kunye neoli yeoli.
2. Hlukanisa ngokwahlukeneyo i-steak kunye neveggies ngomxube ubuncinci imizuzu eyi-15-20.
3. Fudumeza i skillet kwaye upheke inyama. Susa xa umdaka kwaye ungeze i-anyanisi kunye nepelepele. Pheka kude kube yithenda, emva koko ubeke i-steak kwakhona ukuyifudumeza.
4. Yahlula inyama kunye nemifuno ngokulinganayo kwiitortilla ezine.

Ngokusebenza ():

• Iikhalori: 412
• Iprotheni: Iigrama ezingama-35
• Amafutha: 19 iigrem
• IiCarbs: Iigrama ezingama-24

11. Ispinatshi-amakhowa frittata

Le frittata yesipinatshi-amakhowa yenza isidlo sangokuhlwa esisempilweni kunye nesilula esonwabileyo kwisidlo sakusasa okanye sasemini.

Ngokudibeneyo, amaqanda kunye nesipinatshi zibonelela nge-26% ye-DV yevithamini A ngokusebenza. Le vithamini idlala indima ebalulekileyo kwimpilo yamehlo ngokugcina iiseli zamehlo akho zamehlo kunye nokuthintela ukungaboni ebusuku (,,).

Iresiphi isebenza ezimbini kwaye ilungile phantsi kwemizuzu engama-20.

Izithako:

• Iipunipoyi ezi-2 (30 ml) zeoyile yeavokhado
• 1 indebe (70 gram) yamakhowa amhlophe, asikiwe
• 1 indebe (30 gram) yesipinatshi
• Amaqanda ama-3 amakhulu
• I-1/2 indebe (i-56 gram) ye-mozzarella ushizi onamafutha asezantsi, shredded
• ityuwa nepepile ukungcamla

Imikhombandlela:

1. Ukucwilisa i-oven ukuya kwi-400 ° F (200 ° C).
2. Fudumeza icephe eli-1 (15 ml) yeoyile yeavokhado kwi-oveni ekhuselekileyo ye-oveni phezu kobushushu obuphezulu. Yongeza ama-mushroom kwaye upheke kude kube yithenda, emva koko yongeza isipinatshi kwaye usonge umzuzu omnye. Susa zombini kwi-skillet kwaye ubeke bucala.
3. Hlanganisa amaqanda nesiqingatha setshizi kunye nexesha kunye neetyuwa kunye nepepile. Phalaza umxube kwi-skillet kunye nephezulu ngamakhowe kunye nesipinatshi. Pheka kwisitofu kwisithuba semizuzu engama-3-4 ngaphambi kokubhaka.
4. Phezulu ngeeshizi esele kwaye udlulisele ehovini. Bhaka imizuzu emi-5 uze u-broil okwemizuzu emi-2 de umphezulu ujike ube mdaka ngegolide. Susa kwi-oven uze upholile ngaphambi kokukhonza.

Ngokusebenza ():

• Iikhalori: 282
• Iprotheni: Iigrama ezingama-20
• Amafutha: Iigrama ezingama-21
• IiCarbs: Iigrama ezi-3

12. I-rice-cauliflower irayisi

Icauliflower irayisi yindawo enkulu ephantsi ye-carb endaweni yerayisi. Ungayithenga ipakishwe okanye uzenzele ngokwakho ngokunqunqa iintyatyambo zeCauliflower kwi-rice-like consistency.

Esi sidlo sipakisha iiproteni ezikumgangatho ophezulu kunye nemifuno emininzi. Ukutya kakhulu imifuno kunokukunceda uhlangabezane neemfuno zakho zezondlo kunye nokunciphisa umngcipheko wesifo sentliziyo (,).

Iresiphi isebenza ezimbini kwaye ilungile phantsi kwemizuzu engama-20.

Izithako:

• 1 isifuba senkukhu, esingenalusu (196 gram), sika i-cubic-intshi enye (2.5-cm)
• Iikomityi ezi-2 (270 iigrem) zerayisi engumkhenkce erayisi
• I-1/2 indebe (i-45 gram) yeminquma engenambewu, isiqingatha
• I-1/2 indebe (i-75 gram) yeetamatato zetsheri, isiqingatha
• 1 ithisipuni yerosemary entsha okanye eyomileyo
• 1 ithisipuni ye-oregano entsha okanye eyomileyo
• 1 ithisipuni ye-thyme entsha okanye eyomileyo
• 1 ithisipuni (5 ml) yeoyile ye-olive
• ityuwa nepepile ukungcamla

Imikhombandlela:

1. Ixesha lenkukhu kunye ne-rosemary, i-oregano, i-thyme, ityuwa kunye nepepper. Fudumeza ioyile ye-oyile ngepani kwaye ukhangele inkukhu kwimizuzu engama-6-7 kwicala ngalinye okanye kude kube yigolide. Yisuse epanini kwaye ubeke ecaleni.
2. Yongeza iitamatisi epanini kwaye usonge imizuzu emi-5. Yongeza irayisi ye-cauliflower kunye neminquma, uze unyanzelise de kube icauliflower irayisi iqala ukuthamba.
3. Susa irayisi ye-cauliflower epanini. Yahlula izitya ezimbini kunye nephezulu ngenkukhu.

Ngokusebenza ():

• Iikhalori: 263
• Iprotheni: Iigrama ezingama-32
• Amafutha: Iigrama ezili-12
• IiCarbs: 8 iigrem

Umgca wezantsi

Nokuba ufutshane ngexesha, zininzi iindlela zokonwabela isidlo sangokuhlwa esisempilweni esenziwe ngabantu ababini.

Olu luhlu lweendlela zokupheka lubonelela ngezinto ezininzi ezilula, ezinesondlo kwaye zibandakanya iindlela ezininzi zemifuno nezisezantsi. Ukuba unqwenela ukwahluka kwindlela yakho yesiqhelo, zama ezinye zazo ngaphandle kokubetha i-drive-through.