Amacala eYule

Umxholo

• Uphengululo lwe

Sibe nepati yeholide, utshilo umhlobo wakho olungileyo.

"Kukhulu," utsho. "Ndingeza ntoni?"

“Nawe nje,” utsho.

"Hayi, nyani," uyanyanzelisa.

"Kulungile, kunjani ngesitya esecaleni okanye idizethi?" uyavuma.

"Akukho ngxaki," utsho. Akukho ngxaki? Isitya esisecaleni? Idizethi? Eyiphi? Kuya kuthatha ixesha elingakanani ukwenza? Uyothuka, ucinga: Ndinezillion zezinto ekufuneka ndizenzile ngeli xesha lonyaka kwaye ukupheka (okanye ukupheka ngakumbi) ayisiyiyo enye yazo!

Ungahlala uzolile. Siyisombulule ingxaki yakho yeholide: Apha sikunikezela ngezitya zokwenza izinto ezilula, kunye nezinto ezimbini ezimnandi (kunye nokukhawuleza kunye nokulula) iidessert ezifanelekileyo kulo naliphi na iqela oya kulo-okanye onika lona. Onke la macala anencasa kunye nezimuncumuncu zipheka phezu kwesitovu. Oko kuthetha ukuba unokwenza nayiphi na kubo ngelixa i-turkey okanye i-brisket ibomvu kwi-oven. Kwaye, kuba zonke ziphantsi kweekhalori kunye namafutha, ukuzisa (okanye ukukhonza) enye yezi zitya kuqinisekisa ukuba ubuncinci bokuhamba kwitafile yeholide yakho iya kuba sempilweni. Ngokukhawuleza, okumnandi, ukutyeba okuphantsi, ukonwabisa kunye nokuthuthuzela-zonke izithako ozifunayo zekhosi entle yeholide, okanye ixesha lonyaka.

Buza umpheki

Ndingenza ntoni kwitheko leholide kwipinki yokwenyani--into ethatha ngaphantsi kwemizuzu emihlanu ukuyenza?

Kuya kufuneka usebenze emva kwexesha okanye abahlobo behle ngokungalindelekanga okanye abantwana bayagula okanye inja itye isitya sokwenyani ubufanele ukuba uze. Nokuba kunjalo, lixesha lepati kwaye awunayo isitya esecaleni okanye idizethi. Xa oko kusenzeka, nazi izisombululo ezintlanu:

3 Amacala aphezulu

* Saute iipunipoyi ezi-2 zetamatisi yetsheri kwi-skillet esinganyangekiyo netad (malunga neetispuni ezi-4) zeoyile yomnquma kunye ne-clove yegalikhi egalelweyo. Gcoba ngetyuwa kunye nepepper ukunambitha kwaye uyihlobise nge-parsley eqoshiwe (eyomileyo, ukusuka kwingqayi ilungile). Khonza ushushu. Ukhonza 4. Ngokukhonza: 49 calories, 31% fat (1.7 g; 0.2 g saturated), 56% carbs (9 g), 13% protein (2 g), 2 g fiber.

* Pheka ipakethe yeeounce ezili-10 nganye yeentyatyambo zebroccoli ezikhenkcezisiweyo kunye necauliflower ngokwezalathiso zephakheji, kwaye uphose ngepesto ethengwe evenkileni. Ukhonza 4. Ukukhonza (kunye ne-2 tablespoons pesto): 72 calories, 50% fat (4 g; 0.7 g saturated), 38% carbs (7 g), 12% protein (4 g), 4 g fiber.

Misa kwindawo yokutya okukhawulezileyo uthenge ipenti yeetapile ezishushu ezicujiweyo. Hlanganisa amathontsi amaninzi eoyile yomnquma enyulu, ityuwa erhabaxa, ipunitshi ye-nutmeg kunye nepepile entsha emnyama phambi kokuphakelwa. Sshhhhh! Ukhonza 4. Ukukhonza (kunye ne-1/2 ye-oyile ye-teaspoon): i-117 calories, i-39% yamafutha (5 g; 1.2 g igcwele), i-54% ye-carbs (18 g), i-7% yeprotheni (2 g), i-2 g fiber.

2 izimuncumuncu kwindawo yokugqibela

Sika iikeyiki zokutya zengelosi ezithengiweyo kwiziqwenga ezincinci. Phezulu ngeecephe ezi-2 nganye yeyogathi ye-vanfat kunye ne-raspberries ekhenkcezisiweyo enyibilikisiweyo kwisiraphu. Ukhonza i-12. Ngokukhonza: iikhalori ze-132, i-1% yamafutha (0.1 g; .01 g igcwele), i-89% ye-carbs (28 g), i-protein ye-10% (3 g), i-1 g fiber.

Ukuphosa iikomityi ezi-3 ezitsha okanye iipinapple ezinqatyisiweyo kwisitya esine-rum emnyama. Gcoba kwaye usebenze i-coconut enomsoco. Ukhonza i-6. Ngokukhonza: iikhalori ezingama-58, i-16% yamafutha (1 g; 0.6 g igcwele), i-81% ye-carbs (11 g), i-3% yeprotheni (0.4 g), i-1 g fiber.

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