Ukutya kwaseBusika unokuTsala ngokuthe ngqo kwiPantry yakho

Umxholo

• Isuphu ebomvu yemifuno ebomvu
• I-Salmon Salad Pitas
• I-Creamy yaseNtaliyane emhlophe
• Isuphu yeembotyi
• Ingqolowa kunye nesaladi emnyama yeembotyi
• I-Tofu eQiweyo kunye neQuinoa
• I-Soba Noodles nge
• Iikhukhamba eziqholiweyo
• I-Lemon Tuna kunye
• Iimbotyi zebhotolo
• Uphengululo lwe

Ukuthenga iimpahla ezinkonkxiweyo ngobuninzi kunokubonakala kufana ne-paranoid, IDoomsday Prepper-Ukuzama, kodwa ikhabhathi egcinwe kakuhle inokuba ngumhlobo osenyongweni wokutya-okoko nje ukhetha izinto ezilungileyo. Izinto ezininzi ezinkonkxiweyo ziziqhushumbisi zetyuwa ezidume kakubi, ezingabangeli nje ukudumba okungathandekiyo kodwa noxinezeleko lwegazi oluphezulu, yaye ezinye izinto ezingaboliyo ziqulethe amafutha angaguqukiyo okanye athandabuzekayo-yaye adla ngokungenakuchazwa ukuba akhuseleke.

Ngokhokelo oluncinci lokuthenga kunye neendlela zokupheka ezivela ku-Anthony Stewart, umpheki oyintloko kwiziko lePritikin Longevity Centre eMiami, FL, nangona kunjalo, ungabetha isidlo sasemini esisezantsi, esine-sodium okanye isidlo sangokuhlwa ngaphandle kokuphosa izithako ezimbalwa ' re phantse waqinisekisa ukuba esandleni.

Isuphu ebomvu yemifuno ebomvu

Ngelixa ungabamba enye yeembotyi ezenziwe kwangaphambili kunye nesuphu yemifuno kwiishelufa zakho zevenkile enkulu, ukwenza isuphu yakho kube lula ngokulula kwaye kubhetele kakhulu kwimpilo yakho. Iinguqulelo zasekhaya zineemiligram ezili-100 zesodium okanye ngaphantsi ngekomityi ye-2. Ngokwahlukileyo, uncedo olufanayo lweesuphu ezininzi ezinkonkxiweyo lunegazi-loxinzelelo lwegazi-i-1,200 milligrams okanye ngaphezulu, isixa esixhalabisayo sicinga ukuba iingcali zempilo zincoma ukuba ungadli ngaphezu kwe-1,500 milligrams yesodium. imini yonke. Iimbotyi kwesi sitya zilayishwe uluhlu lokuhlamba lwezondlo, kubandakanya iiprotein ezinamafutha asezantsi, ifayibha, ii-antioxidants, kunye nee-carbs ezintsonkothileyo.

Imikhombandlela: Kwimbiza yesuphu, hlanganisa i-1 inokucoca iimbotyi ezibomvu ezingekhoyo ityuwa, iikomityi ezi-4 zejusi yemifuno ephantsi (enjengeRW Knudsen Kakhulu Veggie Low-Sodium), 2 ukuya kwi-3 yeetispuni ze-oregano okanye isimbo sase-Italiya, kunye neekomityi ezi-2 imifuno egayiweyo (nantoni na ehleli emgqomeni wefriji, njengeminqathe, iseleri, kunye netswele, iyasebenza). Yizisa emathunjini kwaye udilize kude kube yimifuno i-crisp-tender, malunga nemizuzu eyi-10 ukuya kwe-15. Yenza malunga ne-2-indebe ye-servings.

I-Salmon Salad Pitas

Intlanzi entsha ingcono xa ufuna i-fillet yesidlo sakusihlwa, kodwa kwiisandwich ezikhawulezayo kunye neesaladi, ezinkonkxiweyo okanye ezifakwe kwipochi yindlela yokuhamba. Usafumana i-omega-3s esempilweni, ekwafunyanwa ukunciphisa indlala. Ngaba ukhathazekile malunga neekhemikhali eziyingozi kwintlanzi? ISalmon, ngakumbi isalmon yasendle, inamanqanaba asezantsi eemercury, uphando lubonisa. Yongeza i-anyanisi yokuqhekeka, ukuluma (uwafake emanzini abandayo ngaphambi kokuba ungeze ukuba awuthandi ukuluma kakhulu), kunye nequercetin, i-antioxidant enokunciphisa umngcipheko womhlaza kunye nokunciphisa ukuvuvukala kwangaphakathi.

Imikhombandlela: Kwisitya sokuxuba esiphakathi, hlanganisa ii-ounces ezi-4 zethisoni yesalmon esezantsi (egalelwe amanzi), icephe eli-1 le-nonfat mayonnaise, 1/2 itispuni yedill eyomileyo, amacephe amabini ukuya kwayi-3 anyanisi oqoshiwe, kunye ne-1/2 indebe ecoliweyo ikhukhamba. Ncedisa ngaphakathi kwi-pitas yengqolowa epheleleyo okanye ngaphezulu kwebhedi yeletesi xa usika iikhabho. Yenza malunga ne-2 servings.

I-Creamy yaseNtaliyane emhlophe

Isuphu yeembotyi

Ubuhle beembotyi kukuba zisebenza njenge-ejenti yokujiya kwisuphu, zinike ukutyeba, ukhrim, ukunamathela kwimbambo ngaphandle kokusebenzisa i-cream enzima okanye ukongeza nawaphi na amanqatha. Le recipe ibandakanya i-escarole, i-veggie ethandwayo kwi-cuisine yase-Italian, kodwa ipakethe yesipinashi esinqunqiweyo esikhenkceziweyo-esinye isithako esisebenza nzima "se-pantry" esihle kakhulu ukuba sibe nemisebenzi yezandla ngokunjalo. Zomibini imifuno i-superfoods enzulu, equkethe i-antioxidants, i-fiber, kunye nezinye izondlo ezibalulekileyo ezinciphisa umngcipheko wezifo ezinkulu ezibandakanya umhlaza, isifo senhliziyo kunye nesifo sikashukela.

Imikhombandlela: I-spoon ye-2 yeepuni zeembotyi ze-cannellini ukusuka kwi-14-ounce ye-ounce yeembotyi ezingenayo ityuwa kwaye ubeke bucala. Puree iimbotyi eziseleyo. Kwi-pan engapheliyo, susa ii-clove ezi-5 ezinqunqiweyo kude kube kugqithisile. Yongeza iikomityi ezi-2 zenkukhu ephantsi-sodium okanye umhluzi wemifuno kunye ne-1 intloko ye-escarole, inqunyulwe kakuhle. Yima malunga nemizuzu eyi-15, okanye ngokuthanda kwakho. Yongeza iimbotyi ezihlambulukileyo kunye nepepile ebomvu kunye nepepile emnyama ukunambitha, kwaye upheke umzuzu omde. Yenza malunga ne-2 2-komityi yeekomityi.

Ingqolowa kunye nesaladi emnyama yeembotyi

Izibonelelo zokutya okunefayibha ephezulu azinakugxininiswa ngokwaneleyo: kukugcina rhoqo, kunjalo, kodwa kunciphisa ne-cholesterol kwaye kunciphise umngcipheko womhlaza wekolon. Ukongeza kokutya okufana nombona kunye neembotyi zikuzalisa ngokukhawuleza ukuze utye kancinci kuzo zonke, isitshixo sokuthintela ukoyikeka kobunzima bobusika. Ubungqina bokuba ifayibha iyathandeka (kwaye ijongeka) ilungile, lo mxube unemibala ulungile njengecala xa uhonjiswe ngamayeza anengca afana necilantro okanye ipleyiti enamagqabi acabaleleyo, okanye uwuphose kwisaladi eluhlaza enebisi lenkukhu elisikiweyo kunye nokupakisha isidlo sasemini iofisi. Kwaye ngelixa i-salsa isenokubonakala ngathi iyatshisa, lixesha elihle lasebusika, likhulu kakhulu ekukhuseleni ukonyusa ivithamin C ukukhusela umkhuhlane kunye ne-lycopene, i-antioxidant enokunciphisa umngcipheko wokubetha. Jonga nje amanqanaba esodium njengoko ezinye iimveliso zinesisa kakhulu ngetyuwa.

Imikhombandlela: Hlanganisa i-1 ayinakho ityuwa emnyama engafakwanga-ityuwa, 1 iinkozo zombona, i-1/2 yekomityi ye-anyanisi eluhlaza kunye ne-1 yekomityi yesalsa. Phinda kabini (okanye kathathu) izithako ukuba ufuna ukuzenza ngobuninzi. Khonza njengesaladi okanye kwiitshiphusi ze-tortilla ezibhakiweyo kunye netshizi encinci ye-cheddar egayiweyo, ephezulu yepati. Yenza malunga ne-1-1-indebe yeenkonzo.

I-Tofu eQiweyo kunye neQuinoa

Ah quinoa. Le ngqolowa isempilweni, inencasa, kwaye iyanelisa (kulungile, imbewu) ibeka irayisi emhlophe ihlazo iphindwe kabini ngeprotein kunye ne-2 gram engaphezulu yefayibha kwisiqingatha sendebe ekhonza. Kwaye ngaphandle kwemeko yayo njenge-super-food du jour, siyithanda kakhulu ukubhengeza ukuba itsibe ukrebe wokupheka. Le recipe yongeza i-ticker-boosting, i-waistline-friendly tofu, enesiqingatha seekhalori zenkukhu okanye inyama yenkomo. Ngelixa ingeyiyo i-pantry staple per se, kufuneka igcine malunga neeveki ezimbini kwifriji yakho.

Imikhombandlela: Hlanganisa i-quinoa ye-1 indebe emanzini abandayo. Kwipuphu ephakathi, hlanganisa i-quinoa kunye ne-1 tablespoon curry powder kunye ne-1 teaspoon turmeric. Yongeza iikomityi ezi-2 zenkukhu ene-sodium encinci okanye umhluzi wemifuno kwaye uzise kwimathumba. Gubungela kwaye udilize de amanzi afakwe, malunga nemizuzu eyi-15. Gxuma kwi 1 ikomityi iminqathe shredded kunye 1 ikomityi cubed eqinileyo tofu. Yenza malunga ne-4 1-komityi yokutya.

I-Soba Noodles nge

Iikhukhamba eziqholiweyo

Yenza iminqweno yakho ye-Ramen-noodle ngee-noodle ezisempilweni, ezisezantsi. Ikomityi yesoyi (igama lesiJapan elithi "buckwheat") linama-calories ali-113 nje kuphela; ikomityi yepasta emhlophe, malunga ne-200. Ngaphezu koko, ayinagluten kwaye igcwele ifayibha, iprotheni, kunye neevithamini ze-B, i-overachievers yeevithamini, idlala indima kuyo yonke into ukusuka kwimetabolism ukuya kwisakhiwo se-DNA ukwenza iiseli ezibomvu zegazi kunye nokunye. I-Soba inokuba nzima ukufumana kune-dorm-room ye-noodle staple, kodwa ezininzi "gourmet" zegrosari yokutya zihamba nazo kwindawo yokutya yase-Asia. Ukuphosa i-pasta nge-paprika etshayayo ayigcini nje ukongeza ubukhulu kwesi sidlo, kodwa ichasene nokuvuvukala.

Imikhombandlela: Kwisitya esikhulu, hlanganisa i-1/2 yepunipopu ye-paprika, i-pinch ye-cayenne pepper, i-pinch emnyama entsha, i-1/2 indebe yejusi ye-lemon entsha, kunye ne-2 ehlutshiwe, i-seeded, kunye ne-cucumber ezisikiweyo. Vumela umxube uhlale ngelixa upheka ii-ounces i-noodle ngokwemiyalelo yephakheji. Ukucoca i-noodle kunye nokuphosa ngomxube wekhukhamba de ube udityaniswe kakuhle. Yenza iinkonzo ezi-4.

I-Lemon Tuna kunye

Iimbotyi zebhotolo

Iibhontshisi zebhotela zinencasa njengoko zivakala zinkulu, zitya inyama, kwaye zizalisa-kwaye zingumthombo olungileyo wesinyithi esibaluleke kakhulu, isimbiwa sonke esidinga ukukhula kweseli, ukhuseleko kunye nokukhula kwengqondo. Ukuba unamaxesha anzima, i-iron ibaluleke kakhulu ukukhusela i-anemia. Ezi mbotyi zinencasa ethambileyo zisebenza kakuhle ngeencasa eziqaqambileyo, eziqinisekisayo ezinjengelemoni, itswele eliluhlaza, kunye netyhuna elula, eneekhalori ezimbalwa kunye ne-mercury encinci kune-tuna emhlophe.

Imikhombandlela: Kwisitya sokuxuba esiphakathi, hlanganisa i-1 ibhontshisi yebhotolo ephantsi, 1 inokufaka ityhuna enesodium (egalelwe amanzi), ikomityi ye-1/2 e-anyanisi eluhlaza, ijusi yesiqingatha selamuni, itispuni yeoyile, kunye nokunye okuninzi iiflakes zepepile ebomvu njengoko ufuna. Icephe phezu kwe-2 iikomityi ezinqunqwe i-Romaine lettuce okanye i-arugula yosana. Yenza 2 ukuya 3 servings.

Uphengululo lwe