Ukududuza ukudla akudingeki kube kubi kuwe. Ungase uhlobanise nokudla okungaphezulu kwama-calories namafutha, kodwa kunezindlela eziningi zokwanelisa ukulamba kwakho ngaphandle kokuphula ibhange lekhalori. Nazi izindlela ezinhlanu zokwenza ukudla okuthandayo kukuphephile.
I-Butternut Squash yokwenza amaFries amaFrench nama-Mac 'n Cheese
I-Butternut u-squash ungenye yezinto ezidliwayo kakhulu lapho.
Okumnandi, okunamandla, kanti namanje kuyakwazi ukuba ngaphansi kwama-calories nama-carbs. Okumnandi ukusebenzisa i-squid butternut ukuyibeka ibe yizicubungu zaseFrance : Bamba u-squash ube yimikhonto enamebhe, ufefaze usawoti, ubhake ngamadriji angu-425 emaminithini angu-35-40 (ujikeleze uhlangothi). Lapho unakho: ama-calorie aphansi, amafutha aphansi, amafriji abhakawa-angabisiwe. Umswakama uyindlela enhle kakhulu yokwenza ngcono i-mac yakho noshizi.
Khulisa amazambane kanye neRhwebo iRayuni yoCauliflower
Ukholifulawa uyisimo esihamba phambili ngesizathu. I-cruciferous veggie iyinhlangano yokududuza kokudla induduzo yonke. Ukuthanda amazambane afihliwe? Hamba u-halfsies ngamazambane kanye ne-cauliflower: Kuzoba nesayizi enkulu kakhulu kwesabelo sakho ngaphandle kokubala okungaphezulu kwekhalori. Futhi njengoba i-cauliflower inomsoco onobubele obunjalo, ngeke uqaphele umehluko kunambitha. I-veggie nayo ishintshana esimnandi selayisi. Vele uyifake ku-blender, futhi uthola izicucu ezilingana nelayisi neqhezu lamakhalori.
I-spaghetti squash noma kuphi lapho ungasebenzisa khona ama-noodle
Uma ungena ku-swaps enempilo (futhi ngeke ufunde lokhu ngaphandle uma ukhona), nakanjani udinga ukwazi nge- squaghetti squash . Ama-calorie angu-42 kuphela wekhamishi yamacu afana no-noodle, futhi ukufaka endaweni ephelele ye-spaghetti kuzo zonke izitsha zakho ezidumile ze-pasta.
I-High-Volume Veggies kuya ku-Bulk Up Meatloaf
I-Meatloaf akudingeki ibe yinhlekelele yekhalori. Qala ngemfuyo eyomile, bese uyixuba ngemifino ehlwaya njenge-bell pepper, u-anyanisi namakhowe oqoshiwe. Manje uthola isabelo esikhulu sezinyamazane ngeqhezu lamakholori avamile. Lezi zindlela ezifanayo nazo ziyindlela enhle yokwandisa ubukhulu bezinxenye (futhi usike okuqukethwe kwekhalori) ye-taco inyama kanye ne-beefy macaroni. Ukuzihlanganisa: Uma ungabaza, engeza imifino.
Faka esikhundleni amafutha, ibhotela, namaqanda onamakhanda okheniwe
Uzofuna ukuhlala phansi kulokhu: Ibhokisi lokuxuba ikhekhe kanye ne-can of ithinki yilokho okudingayo ukuze wenze ama-brownies acebile futhi anesibindi. Futhi cha, ngeke ukwazi ukunambitha ithanga. Ivele inikeze ukuphatha kwakho ukuthunga okumnandi. Yenza izinqubo ezilawulwa yizinxenye endaweni ye-muffin pan.