Iphepha lokuSonga: Isikhokelo sakho sokwanelisa ukuSongelwa okuluhlaza

Umxholo

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Yinto engaphakathi ebalwayo-kodwa xa kuziwa kwisandwich, umphambili nawo ubalulekile. Kwaye ngamanye amaxesha zonke iikhalori, ii-carbs, kunye namaxesha amaninzi iswekile kwisonka azifanelekanga.

Oko akuthethi ukuba isaladi yindlela yakho yodwa. Unokwenza ii-sammies ezinokuphatheka kunye nokuzalisa kunye nokufumana amanqaku ebhonasi yesondlo xa usebenzisa amagqabi amakhulu e-chard okanye i-kale ukusonga iiproteni zakho eziqinileyo kunye nemifuno. Iimfuno? Uya kufumana iivithamini kunye nee-antioxidants, ewe, kodwa uya kuziva unamandla-ungadilizi-emva kokuba utye.

Ukwenza ukutya okufanelekileyo okugcinwe ngesandla kulula kunokuba kubonakala. Amagqabi e-lettuce athambileyo, aguqukayo, ngakumbi kwibhotolo kunye neendidi zamagqabi abomvu, kulula ukusongela njenge-tortilla yomgubo. Imifuno eqinileyo-kubandakanya ububanzi, imifuno ethe tyaba eyenza ukusonga ngesibheno esikhulu samehlo-iyaqengqeleka emva kokuntywila kwimizuzwana engama-30 emanzini abilayo elandelwa yidunk ekhawulezayo emanzini omkhenkce. (Kuyanceda ukusebenzisa isitshetshe esibukhali sokucheba ubambo olungqingqwa oluhamba luye ezantsi kumbindi oluhlaza ukuya kubutyeba obufanayo nolalo lonke igqabi ngaphambi kokubilisa.)

Nje ukuba uluhlaza lwakho selulungile, awudingi iresiphi yokwenza isongelo semifuno esinevumba elimnandi-ifriji enesitokhwe esifanelekileyo kunye nepentry inikezela ngeendlela ezininzi zokutya okwanelisayo. Khawukhumbule nje ukuba imiba eyahlukileyo: Ukubhangqa iprotheyini ebusy

Le tshati yokuxuba kunye nomdlalo sisiqalo esihle sokwenza eyakho imisebenzi yobugcisa. Khetha nje okuluhlaza, emva koko yongeza into ibe nye kwikholamu nganye. Ungoyiki ukuzama izithako ezisempilweni ozithandayo phakathi kwesonka-zijongeka kwaye zingcamle nangcono xa unxibe oluhlaza. Okanye zama iiresiphi ezingezantsi kwetshathi.

Amandongomane enkukhu okusongelwa

Iinkonzo: 1

Izithako:

I-1/2 yekomityi ekhethiweyo iklabishi (okanye umxube we-coleslaw mix)

Iipunipoli ezi-2 ze-peanut sauce (okanye i-satay sauce)

1 igqabi elikhulu lekhola eliluhlaza

I-ounces ezi-2 (i-1/2 indebe) isifuba senkukhu esisikiweyo okanye esisikiweyo

1 ithisipuni isosi eshushu

Imikhombandlela:

1. Kwisitya esincinci sokudibanisa, hlanganisa ikhaphetshu kunye nesosi yamandongomane, uxubeke kakuhle.

2. Sika isinqanda esisezantsi kwegqabi lekhola, uze usebenzise imela ebukhali ebambelele kwibhodi yakho yokusika ukucheba ubambo olwehla embindini wegqabi de lilingane negqabi. Gxumela emanzini abilayo imizuzwana engama-30, uze ucwilise emanzini omkhenkce ukuze ugodole. Yomisa kwaye ulungiselele igqabi ukuze umgca wombambo weziko uthe tye.

3. Spoon khaphetshu-ipeanut-sauce umxube emazantsi kwisinye kwisithathu segqabi, uqiniseke ukuba kukho umda oyi-intshi enye macala onke. Lungiselela inkukhu phezu komxube we-carrot kunye nephezulu nge-sauce eshushu. Songa amacala egqabi uye embindini. Qengqa iqabunga kude nawe njengokuba unokwenza i-burrito, uqiniseke ukuba ujikeleza imiphetho esecaleni xa uqengqeleka. Ukusonga ngeplastiki ngokuqinileyo kwaye ubeke efrijini ukuya kwiiyure ezingama-24.

Isisongelo seTofu esenziwe ngeMeditera

Iinkonzo: 1

Izithako:

1 igqabi elikhulu le-lettuce (okanye amagqabi amabini amancinci)

Iipunipoli ezi-2 zehummus

1/2 indebe yeembotyi

I-ounces ezi-2 (malunga ne-1/2 indebe) idayisi ye-tofu e-marinated

1 ithisipuni za'atar (okanye imbewu yeesame)

Imikhombandlela:

Ukuba usebenzisa igqabi elinye elikhulu, yilungiselele ukuze ubambo lube nkqo. (Ukuba usebenzisa amagqabi amabini amancinci, sebenzisa i-hummus encinci "ukunamathisela" imiphetho yazo kunye. Amagqabi kufuneka adibane nge-intshi ezi-2.) Sasaza i-hummus ngokulinganayo ngaphezulu kwesinye kwisithathu segqabi, ushiye umda we-intshi ezi-2 ujikeleze. Phezulu ngamahlumelo kunye netofu, kwaye ufefe i-za'atar ngaphezulu. Gcwalisa amacala amaqabunga ukuya kwiziko. Qengqa iqabunga kude nawe njengokuba unokwenza i-burrito, uqiniseke ukuba ujikeleza imiphetho esecaleni xa uqengqeleka. Ukusonga ngeplastiki ngokuqinileyo kwaye ubeke efrijini ukuya kwiiyure ezingama-24.

Isongelo seYoghurt yeSalmon

Iinkonzo: 1

Izithako:

I-1/2 indebe ye-carrot edibeneyo

Ii-ounces ezi-2 (malunga ne-1/2 indebe) i-salmon yasendle enkonkxiweyo, ifakwe

1/4 ikomityi yeyogathi yamaGrike ephantsi

I-1/4 ithisipuni yatshaya i-paprika yaseSpain

Ityuwa

Ipelepele

1 igqabi elikhulu laseSwitzerland

I-1/4 yeeavokhado, inqunyulwe kancinci

Imikhombandlela:

Kwisitya esincinci sokudibanisa, hlanganisa iminqathe, isalmon, iyogathi, kunye nepaprika, ukudibanisa kakuhle. Ixesha lokunambitha ngetyuwa kunye nepepile. Cwangcisa igqabi le-chard laseSwitzerland ngobambo oluhamba ngokuthe tye. Umxube wepuni we-salmon ezantsi kwisinye kwisithathu segqabi, uqiniseke ukuba kukho umda we-intshi e-1 macala onke. Phezulu kunye nezilayi zeavokhado. Songa amacala egqabi uye embindini. Roll igqabi lisuke kuwe njengoko ubuya kwenza i-burrito, uqinisekise ukuba ufaka imiphetho emacaleni njengoko uqengqeleka. Songa ngokuqinileyo kwisongelo seplastiki kunye nefriji ukuya kuthi ga kwiiyure ezingama-24.

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