Isicwangciso sakho sokutya seentsuku ezisixhenxe seRA: Iiresiphi zokuchasana nokudumba

Umxholo

• Usuku 1
• Isidlo sakusasa: Isidudu secherry coconut
• Isidlo sasemini: Isuphu yethanga laseThai
• Isidlo sangokuhlwa
• Usuku 2
• Isidlo sakusasa: Raspberry Smoothie
• Isidlo sasemini: Isaladi yetyhuna yetyhuna
• Isidlo sangokuhlwa: I-slow cooker turkey chili
• Usuku 3
• Isidlo sakusasa: I-gingerbread oatmeal
• Isidlo sasemini: Isaladi ka-Kale Kaesare kunye nokusongelwa kwenkukhu eyosiweyo
• Isidlo sangokuhlwa: I-tilapia ebhakwe nge-pecan rosemary topping
• Usuku 4
• Isidlo sakusasa: I-Rhubarb, i-apile, kunye ne-muffins yejinja
• Isidlo sasemini: Isaladi yeziqhamo zasebusika kunye neagave-pomegranate vinaigrette
• Isidlo sangokuhlwa: Iipepile ezibomvu ezenziwe ngohlobo lwase-Italiya
• Usuku 5
• Isidlo sakusasa: I-Buckwheat kunye ne-ginger granola
• Isidlo sasemini: Ipepile ebomvu ebomvu kunye nesuphu yeetapile
• Isidlo sangokuhlwa: I-salmon yeelamuni kunye ne-zucchini
• Usuku 6
• Isidlo sakusasa: Isipinatshi somntwana kunye ne-mushroom frittata
• Isidlo sasemini: I-salmon etshayiweyo yeetapile
• Isidlo sangokuhlwa: Iitapile ezimnyama zeebhokhwe ezimnyama
• Usuku 7
• Isidlo sakusasa: I-crepes engenagluten
• Isidlo sasemini: I-lentil ebomvu kunye ne-squash curry stew
• Isidlo sangokuhlwa: I-Turkey kunye nequinoa ezifakwe intsimbi

Usuku 1

Ukutya kudlala indima ebalulekileyo ekulawuleni ukudumba. Sibeke ndawonye iveki epheleleyo yokupheka usebenzisa ukutya okwaziwayo ngeempawu zazo ezichasayo. Nceda uphathe isifo samathambo (RA) ngokutya ngokufanelekileyo!

Isidlo sakusasa: Isidudu secherry coconut

Ukujija ipapa yesintu ye-oatmeal, yongeza ii-cherries ezomisiweyo (okanye ezintsha). Zine-anthocyanin, ene-antioxidant enamandla enokunceda ukunciphisa ukudumba.

Fumana iresiphi!

Isidlo sasemini: Isuphu yethanga laseThai

Amathanga angumthombo obalaseleyo we-beta-cryptoxanthin, into enamandla yokulwa nokudumba. Le antioxidant ifunxwa ngcono xa idityaniswe namafutha, isenza ibhotolo kunye neoyile kule recipe ibaluleke ngaphezu kwencasa nje. Izikhumba zamathanga ziyatyiwa ezenza ukulungiselela isuphu kube lula kakhulu! Ncedisa le isobho ngesaladi eluhlaza exubekileyo kwisidlo sasemini esisempilweni okanye njengekhosi yokuqala yesidlo sangokuhlwa.

Fumana iresiphi!

Isidlo sangokuhlwa

Amaqanda ayenzelwanga isidlo sakusasa kuphela! Bakhonze ngokubambelela ngeetapile kunye nesaladi yegadi entsha yesidlo sangokuhlwa.Ukuba amaqanda abanjelweyo ayisiyonto yakho, zama ukuwahambisa kwi-skillet esingamisi mthi. Amaqanda avela kwizikhukukazi okanye kulawo athengwe kwiimarike zamafama ahlala ephezulu kwi-omega-3 fatty acids, eyaziwayo ngamafutha okulwa nokudumba.

Fumana iresiphi!

Usuku 2

Isidlo sakusasa: Raspberry Smoothie

Ngaba ujonga isidlo sakusasa esikhawulezayo nesilula xa uhamba? Zama i-smoothie. Unokwenza oku ngaphambi kwexesha kwaye uyigcine kwifriji. Yibambe kwaye uhambe phambi kokuba uphume ngomnyango!

Fumana iresiphi!

Isidlo sasemini: Isaladi yetyhuna yetyhuna

I-Tuna ngumthombo ogqwesileyo we-omega-3 fatty acids. Yikhonze ngaphezulu kwemifuno exubileyo okanye usasaze kwisonka esipheleleyo. Le recipe iphezulu kwi-sodium, ngoko unokuyilinganisela kwakhona ngokukhetha ityhuna encinci, kunye nokunciphisa inani le-capers kunye neminquma.

Fumana iresiphi!

Isidlo sangokuhlwa: I-slow cooker turkey chili

Ngobusuku obubandayo busika, akukho nto ikufudumeza njengesitya esikhulu setshili. Khumbula ukuba ukutya okunetyuwa eninzi kunokwenza mandundu iimpawu zakho ngokukhuthaza ukugcinwa kolwelo. Kule recipe, unokunciphisa umxholo we-sodium usebenzisa i-jalapenos entsha kunye nokukhetha ubhontshisi obuncinci obunesoda okanye usebenzisa iimbotyi eziphekwe kwindawo eyomileyo. Nangona umnandi ngokwawo, unokuwonyusa nge-nonfat encinci ye-yoghurt okanye i-avocado entsha.

Fumana iresiphi!

Usuku 3

Isidlo sakusasa: I-gingerbread oatmeal

I-Omega-3 fatty acids sesona sithako siphambili ekuncedeni ukunciphisa ukudumba kwesifo samathambo kunye nezinye iingxaki zokudibana, kodwa ukufumana okwaneleyo kuyo yonke imihla kunokuba ngumceli mngeni. Le oatmeal iyathandeka kwaye ikufumana isiqingatha seemfuno zakho zemihla ngemihla ze-omega-3s - kwaye hayi, khange songeze salmon kuyo.

Fumana iresiphi!

Isidlo sasemini: Isaladi ka-Kale Kaesare kunye nokusongelwa kwenkukhu eyosiweyo

Inkukhu eyosiweyo iphela, ehlala ifumaneka kwivenkile yabamelwane, lixesha elihle lokugcina ukutya ngokukhawuleza. Thatha ezimbini-enye kwisidlo sangokuhlwa ngokuhlwa kunye nenye yezi sisongo sasemini esimnandi. Zikulungele ukuphosa kwingxowa yakho yesidlo sasemini. Ukuba uthintela i-gluten, khetha ukugoba okungahambisani ne-gluten.

Fumana iresiphi!

Isidlo sangokuhlwa: I-tilapia ebhakwe nge-pecan rosemary topping

I-Tilapia ngumthombo olungileyo we-selenium, izimbiwa eziboniswe ukunceda ukuphucula iimpawu zesifo samathambo. Yintoni enhle ngale recipe kukuba iyakhawuleza ngokwaneleyo isidlo sangokuhlwa ngeveki kunye nosapho, kodwa inokuhanjiswa njengesitya sokutya. Ukuba ugwema i-gluten, khetha i-gluten-free breadcrumbs kule recipe. Ukuba awungomntu odla i-tilapia, i-trout okanye i-cod inokusebenza kakuhle kule recipe.

Fumana iresiphi!

Usuku 4

Isidlo sakusasa: I-Rhubarb, i-apile, kunye ne-muffins yejinja

Ayisiyiyo incasa yejineri kuphela kwezi muffin zikhawulezayo nezilula kunye nee-muffins ezingenabisi, kodwa ikwayinto ebalaseleyo yokulwa nokudumba, inceda ukunciphisa iintlungu zesifo samathambo.

Fumana iresiphi!

Isidlo sasemini: Isaladi yeziqhamo zasebusika kunye neagave-pomegranate vinaigrette

Iipersimmons, amapere, kunye neediliya- oh wethu! Ukuba uthatha le saladi uyokusebenza, uya kufuna ukugcina iziqhamo zahlukile kunxibe. Ngaphandle koko, iya kuhlutha kwaye ithambe iziqhamo kakhulu. Phosa izithako eziseleyo kwisitya esahlukileyo kwaye xa sele ukulungele ukutya, xuba nje konke kunye kwaye wonwabe!

Fumana iresiphi!

Isidlo sangokuhlwa: Iipepile ezibomvu ezenziwe ngohlobo lwase-Italiya

Endaweni ye-tomato sauce esekwe kwitumato, le recipe isebenzisa iipepile ezibomvu, ezigcwele ivithamin C kunye ne-beta carotene.

Fumana iresiphi!

Usuku 5

Isidlo sakusasa: I-Buckwheat kunye ne-ginger granola

Ipakishwe ngeetoni zezithako ezisempilweni ezifana nejongilanga kunye nembewu yethanga! Zama le granola ifakwe ubisi lwe-almond okanye iyogathi yesoya kwisidlo sakusasa esinika amandla.

Fumana iresiphi!

Isidlo sasemini: Ipepile ebomvu ebomvu kunye nesuphu yeetapile

Isobho esityebileyo se-antioxidant simisa ngokulula ukuze ukwazi ukuyilungiselela kwangaphambili iveki. Ukucoca iitapile ngaphambi kokuntywila kuya kwenza ukuba iincasa zibonakale ngakumbi. Ukunciphisa isodiyam, zama iipepile ezibomvu ezisandul 'ukwenziwa endaweni yazo.

Fumana iresiphi!

Isidlo sangokuhlwa: I-salmon yeelamuni kunye ne-zucchini

Ukuloba iintlanzi kunye neenkukhu kuyindlela efanelekileyo yokutshixa kwi-flavour, umswakama, iivithamini kunye neemaminerali. Qiniseka ukuba ukhonza intlanzi kunye nolunye ulwelo olubilayo, njengoko ulwelo luza kunciphisa isongo kwi-salmon kunye nemifuno.

Fumana iresiphi!

Usuku 6

Isidlo sakusasa: Isipinatshi somntwana kunye ne-mushroom frittata

Ngokufana ne-omelets okanye i-quiches, i-frittatas inikezela ngasemva kwendibaniselwano engapheliyo yezithako. Kule meko, sisebenzisa amakhowa atyebileyo enezakha-mzimba kunye nesipinatshi zombini ezithi ziqhume ngencasa.

Fumana iresiphi!

Isidlo sasemini: I-salmon etshayiweyo yeetapile

Uninzi lwe-omega-3s, nceda. Urhwebo lwetyhuna ngeesalmon kwaye usebenze ngesaladi eluhlaza okanye ikomityi yesuphu yokutya okugcwalisiweyo.

Fumana iresiphi!

Isidlo sangokuhlwa: Iitapile ezimnyama zeebhokhwe ezimnyama

Ezi burger ziyinto entle kakhulu, unokufuna nje ukuyeka ukutya ii-patties zenyama. Layisha ivithamini C kunye ne-beta carotene kwiitapile kunye nezondlo ezinokucoleka lula ezivela kwizityalo.

Fumana iresiphi!

Usuku 7

Isidlo sakusasa: I-crepes engenagluten

Abantu abaninzi bacinga ukuba ii-crepes kunzima ukuzenza. Ngokuchasene noko, kulula ukuzilungiselela kunye nendlela entle yokwenza nasiphi na isidlo esikhethekileyo. Zama ukugcwalisa ezi crepes ngamaqunube asikiweyo okanye iibhanana. Ngenye indlela, ungabenzela isidlo sangokuhlwa kwaye ugcwalise nge-stew okanye inkukhu eseleyo.

Fumana iresiphi!

Isidlo sasemini: I-lentil ebomvu kunye ne-squash curry stew

Esi sisuphu sokwenza phambili. Hlula isahlulo esinye kwi-servings, qhwa, uze uphume enye kwingxowa yakho yokutya. Kufuneka ikhutshwe ngokwaneleyo ukuba iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde isebenze kwi-microwave xa ixesha lesidlo sasemini lijikeleza.

Fumana iresiphi!

Isidlo sangokuhlwa: I-Turkey kunye nequinoa ezifakwe intsimbi

Iipilisi ezifakwe kwi-classic zi-1950s zakudala, kodwa le recipe iyinikezela ngokutsha. Endaweni yokupakisha okugcweleyo ngesonka esitshisa ikhalori, sebenzisa iquinoa, enye yezona ndawo zinamandla ehlabathini zokutya. Tsiba iipepile eziluhlaza kwaye uye ebomvu ebomvu, emthubi, okanye eorenji ukuze incasa emnandi.

Fumana iresiphi!

Ukufumana iiresiphi ezingaphezulu zokuchasana, jonga ezi ezivela kwihlabathi liphela.