Isaladi iiresiphi ezigcina uwanelisekile

Umxholo

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Ngokuqinisekileyo, iisaladi ziyindlela elula yokunamathela kukutya okunempilo, kodwa into yokugqibela ofuna ukuba yiyo emva kwesidlo sasemini. ndilambile.

Akunyanzelekanga ukuba ube- yonyusa into egcweleyo ngokugcwalisa isitya sakho sesaladi ngefayibha kunye neprotheni. Ukutya okuqulethe ifayibha kukunceda uzive ugcwele kunaleyo ingenayo, kwaye zihlala ixesha elide kwaye zikuncede ukuthintela indlala kamva. Ukutya okucutshungulweyo okuncinci, kokukhona umxholo wefayibha, kokukhona ukubheja kwakho iziqhamo, imifuno kunye neenkozo ezipheleleyo. Iiprotheyini zikugcina wanelisekile ixesha elide kunee-carbs ezigqityiweyo, kwaye inika ibhonasi ukuba usebenza: Inika ii-amino acid ezifunekayo ekwakheni nasekulungiseni izihlunu. Namathela ekunciphiseni inyama ukuze unciphise amafutha. Ukuba utya imifuno, lungisa imifuno yakho, iimbotyi, isoya, kunye netofu.

Yenza ingqondo? Ngoku yenza umdla. Iresiphi yesaladi enempilo akufuneki ukuba incasa iyadika - yithathe kuJackie Keller. Udibanisa uqeqesho lokupheka kwindawo edumileyo iLe Cordon Bleu eFrance kunye nobungcali kwezempilo njengoMlawuli oyiNtloko weNutriFit kunye nombhali Ukupheka, Ukutya & Ukuphila Kakuhle. Apha, uzisa uMvulo ukuya ngolwesiHlanu wemenyu yokwanelisa- kodwa esabhityileyo- isaladi kunye neendlela zokupheka.

Ezona saladi zisempilweni

Ukunxiba orenji | Ukunxiba i-avocado | Iingubo ezi-7 zeSaladi eziThobileyo

NGOMVULO: IKASHA SALAD NGAMAKHOMO NEERASI

Uncedo: 3 (ubukhulu bokukhonza: indebe ye-3/4)

Ingaba ufuna ntoni

1 tbsp. iviniga yebhalsamu

1 tbsp. i-oyile yecanola

I-1/4 indebe yejusi entsha

I-1/2 lb.amakhowa amatsha

1 1/2 iikomityi ii-ertyisi eziqingqiweyo, zinyibilikisiwe

1 indebe kasha

I-1/2 tsp. ityuwa yegalikhi

1 shallot encinci, ecoliweyo

Uyenza njani

1. Dlulisa ii-ertyisi kwaye uzibeke ecaleni. Sika la makhowa amatsha uwafake kwisitya esincinci esinejusi yelamuni (incindi iya kuwathintela ukuba angapholi). Gcoba ama-mushroom kakuhle kwaye uwabeke eceleni.

2. Yongeza i-kasha kwi-2 iikomityi zamanzi abilayo kwaye uyipheke, uvuselele rhoqo, ide ibe yithenda, malunga nemizuzu emi-5. Yicofe ikasha, uyihlambe kakuhle, uphinde uyihlambe kwakhona. Dlulisa i-kasha kwisitya esikhulu.

3. Ukulungiselela ukunxiba, khama amakhowa, ugcine incindi yelamuni. Kolu lwelo longeza iviniga, i-shallots, ityuwa, kunye nepepper. Hlanganisa izithako ndawonye. Whisking ngamandla, uthele ioyile kumjelo obhityileyo, ozinzileyo. Qhubeka whisk kude kube ukunxiba kuhlanganiswe kakuhle. Beka ukugqoka ngaphandle.

4. Yongeza i-kasha, amakhowa amatsha kunye nokunxiba ii-ertyisi. Hlanganisa izithako kakuhle kwaye usebenze ngokukhawuleza.

Yintoni ekuyo

Iikhalori: 310; Amafutha: 6g; IiCarbohydrate: 56g; Ifayibha: 7g; Iprotheni: 12g

Kutheni le nto upakisha inqindi

Olu khetho lwemifuno lunamandla akhululayo acothayo kuyo yonke ingqolowa kasha. Oku kunceda umgangatho weemvakalelo zakho kwaye ugcine unamandla ixesha elide kuneenkozo ezisulungekileyo (njenge-pasta eqhelekileyo). Ingcebiso: Ukuhlala wanelisekile, yongeza iprotheyini kule kunye nezinye iiresiphi zesaladi ngokongeza izilayi zeqanda ezibilisiwe.

Ezona saladi zisempilweni

Ukunxiba orenji | Ukunxiba i-avocado | Iingubo ezi-7 ezi-Slimmed-Down zeSalas

LWESIBINI: STEAK N 'BLUE

Uncedo: I-4 (ubukhulu bokukhonza: i-3 oz. Inyama / i-0.5 oz. Itshizi / i-1 oz. Ukunxiba)

Ingaba ufuna ntoni

12 oz. i-sirloin steak, engaphekwanga

2 oz. itshizi eblue, crumbled

I-1 ipepper emnyama

2 iitumato, sika i-1/4 "izilayi

1 ikomityi yeminqathe, uthathe i-1/4 "yeesilayi ezihambisanayo

Ikhukhamba eyi-1, inqunyulwe

i-4 oz. ukunxiba iifama zasimahla kwifama

Iikomityi ezi-8 zeromaine lettuce

Uyenza njani

1. Inyama yonyaka kunye nepepile emnyama. Fudumeza i-grill kwaye xa kushushu, yondla inyama kude kube yinto ephakathi kakuhle, malunga nemizuzu emi-4 kwicala ngalinye. Beka bucala ukupholisa ngaphambi kokuba usike kwimicu emincinci.

2. Hlamba ilethisi kwaye ujikeleze owomileyo. Hlamba kwaye ulungiselele enye imifuno yesaladi. Galela ukugqoka kwiikomityi ukuze usebenze ngecala.

3. Yahlula ilettuce kwiindawo ezine ezilinganayo, Cwecwe isahlulo ngasinye kwaye uhombise nge-1/4 yesithako ngasinye. Phezulu ngemicu ye-steak, emva koko itshizi eluhlaza okwesibhakabhaka iyaqhekeka.

Yintoni ekuyo

Iikhalori: 320; Amafutha: 18g; IiCarbohydrate: 16g; Ifayibha: 4g; Iprotheni: 23g

Kutheni le nto upakisha inqindi

I-steak ene-iron ecebileyo kunye nemifuno emitsha yi-combo efanelekileyo yokulungisa izihlunu emva kokusebenza ngaphandle kokuvuthela ukutya kwakho.

Ezona saladi zisempilweni

Ukunxiba orenji | Ukunxiba i-avocado | 7 Izinxibo zeSaladi eziSlimed-Down

LWESITHATHU: IMBONI EMNYAMA, IKONA NOBALLEY SALAD

Uncedo: 4 (ubungakanani bokunikezela: iikomityi ezi-2)

Ingaba ufuna ntoni

3 tbsp. iviniga yebhalsamu

Iikomityi ezi-2 zeembotyi ezimnyama, ziphekiwe

1 tbsp. ioyile edibeneyo

2 tbsp. itshizi yasimahla yeParmesan, igayiwe

2 tbsp. Akunamafutha, kuncitshisiwe umhluzi wemifuno yesodium

2 tbsp. basil entsha, igayiwe

Iikomityi ezi-2 zengqolowa engumkhenkce, inyibilikisiwe

1 ikomityi yee-ertyisi ezikhenkcezisiweyo, zinyibilikisiwe

I-3/4 yekomityi yerhasi ephakathi

2 3/4 iikomityi zamanzi

Uyenza njani

1. Kwipani ye-2-quart phezu kobushushu obuphezulu, yizisa amanzi kunye nebhali ekubiliseni. Ukunciphisa ubushushu ukuya kwezantsi; gubungela ngokuyinxenye kwaye udilize imizuzu engama-30 ukuya kwengama-35, okanye kude kube yithenda. Ukucoca nawaphi na amanzi aseleyo. Dlulisa irhasi kwisitya esikhulu.

2. Yongeza iimbotyi, umbona, kunye nee-ertyisi.

3. Kwisitya esincinci, hlanganisa iviniga, ibasil, umhluzi kunye neoyile. Thela phezu kwesaladi; ukuphosa ukudibanisa kakuhle. Fafaza ngetshizi yeParmesan. Ncedisa ukufudumala okanye ukubanda.

Yintoni ekuyo

Iikhalori: 380; Amafutha: 6g; IiCarbohydrate: 69g; Ifayibha: 16g; Iiprotheni: 17g

Kutheni ipakisha i-punch

Iimbotyi ezidityaniswe neenkozo ezipheleleyo zibonelela ngesidlo esipheleleyo esineprotheyini eninzi kule recipe enempilo yesaladi - kwaye i-fiber yabo iya kunceda ukumodareyitha amanqanaba eswekile yegazi ukuze ungaziva ulambile kwakhona ngokukhawuleza. Ukwenza oku kunye nezinye iindlela zokupheka zesaladi esempilweni, shiya itshizi. Yenze i-gluten-free ngokutshintshela ibhali yequinoa.

Ezona saladi zisempilweni

Ukunxiba orenji | Ukunxiba i-avocado | Iingubo ezi-7 zeSaladi eziThobileyo

LWESINE: ISALADA YENKUKU KUMEDITERRANEAN

Uncedo: 2 (ukukhonza ubungakanani: 1 indebe)

Ingaba ufuna ntoni

Iikomityi ezimbini zeromaine lettuce

I-1/2 lb. inkukhu yenkukhu, ikhuni

1 tsp. ioli yesafflower

I-12 yeetumato ze-cherry, isiqingatha

Ikhukhamba eyi-1, ihlutshiwe, imbewu kwaye inqunyulwe

4 Iminquma yeKalamata

2 tsp. incindi yelamuni

2 tsp. ioli yeoli yomnquma eyongezelelweyo

1 oz. feta cheese, crumbled

1 tbsp. I-parsley yase-Italiya, icolwe kakuhle

1 tsp. ityuwa enongwe

Uyenza njani

1. Ixesha lenkukhu yenkukhu kunye ne-spice blend. Bhaka kwi-375ºF imizuzu eli-15, okanye ide iphekwe. Kulungile kwaye usike kwiityhubhu.

2. Hlanganisa inkukhu, ukhukhamba, iminquma, ijusi yelamuni kunye neoyile yomnquma; xuba kakuhle.

3. Phezulu nge-feta cheese kunye neparsley. Uhombise ngeetamatato zecherry.

Yintoni ekuyo

Iikhalori: 280; Amafutha: 12g; IiCarbohydrate: 11g; Ifayibha: 4g; Iprotheni: 31g

Kutheni ipakisha i-punch

Enkosi kumafutha ayo - uhlobo olusempilweni lwentliziyo olusuka kwiminquma kunye neoyile yomnquma- le saladi iyakunceda ukuthintela indlala. I-feta kunye nenkukhu isebenza njengemithombo yesisa yeeproteni, ngelixa ikhukhamba, iitumato kunye nemifuno zibonelela ngefayibha, zonke ezigcina ugcwele.

Ezona saladi zisempilweni

Ukunxiba orenji | Ukunxiba i-avocado | Iingubo ezi-7 zeSaladi eziThobileyo

LWESIHLANU: AMANZI NESALADI YASETURKEY

Uncedo: 4 (ukukhonza ubungakanani: 5 oz.)

Ingaba ufuna ntoni

1 lb. iturkey ibele, egcadiweyo

2 iikomityi ze-watercress sprigs, zipakishwe kancinci, zihlanjululwe kwaye zicolile

I-pear eyi-1, ihlutshiwe kwaye inqunywe kakuhle

3 tbsp. incindi yelamuni

3 tbsp. ijusi ye-apile

1 oz. itshizi eluhlaza okwesibhakabhaka, i-crumbled

Intloko ye-1 ye-lettuce yamagqabi, njenge-romaine

Iipeya ezi-2, ezixobukile, ezinqatyisiweyo kunye nezisikwe zincinci

1 tbsp. amanqatha simahla cream ezimuncu

2 tsp. NutriFit French Riviera Ityuwa Free Spice Blend

Uyenza njani

1. Xa unxiba, beka ipere edikiweyo kwisitya somsebenzi wokuprinta ukutya, kwaye ubambe kude kube ngumxube ngeapile kunye ne-2 tbsp. ijusi yelamuni, iswekile (1 tsp., ukuba uyafuna), iparsley kunye nokhilimu omuncu. Bekela ecaleni.

2. Hlamba kwaye womise iletisi, hlukana namagqabi. Isiqingatha, isiqu kunye nombindi kodwa musa ukuxobula amapere aseleyo. Sika ngobude, ubeke kwisitya esiphakathi kwaye uphose ngejusi yelamuni eseleyo.

3. Qhawula ipleyiti enamagqabi eletisi kwaye ucwangcise izilayi zamapheya ngaphezulu kwamagqabi. Yiphose i-turkey (Qaphela: iTurkey kufuneka yosiwe ngomxube we-French Riviera ngaphambi kokusika kwi-1 "cubes) kunye ne-watercress ngokunxiba kunye nendawo ephezulu. Yongeza itshizi eluhlaza okwesibhakabhaka idilika kwaye uhombise ngokunxiba okongeziweyo.

Yintoni ekuyo

Iikhalori: 220; Amafutha: 3g; IiCarbohydrate: 18g; Ifayibha: 3g; Iiprotheni: 31g

Kutheni le nto upakisha inqindi

Le yenye yeeresiphi zesaladi ezifanelekileyo emva kokusebenza ngamandla xa ufuna iprotheni kunye nesidlo esigcwele ukufuma. Amapere anika ifayibha, ukufuma, kunye nencasa, ngelixa i-watercress inika umzimba wakho ivithamin C (efunekayo ukulungiswa kwemisipha) kunye neprotheyini (yokwakha imisipha).

Ezona saladi zisempilweni

Ukunxiba iorenji | Isinxibo seAvocado | 7 Izinxibo zeSaladi eziSlimed-Down

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