Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 213
Amafutha - 8g
I-Carbs - 28g
Amaprotheni - 9g
Ingqikithi Isikhathi 7 iminithi
Lungisa amaminithi angu-7 , pheka amaminithi angu-0
Izinkonzo 3
Emaminithini, ungaba nesigcoko esihlwabusayo esenziwe ngezinhlamvu ezigcwele kahle , ezizuzisa impilo yengqondo nokusebenza kwengqondo. Ngenxa yamakhemikhali amakhemikhali kanye nama-antioxidants, okusanhlamvu konke kunikeza izinzuzo eziningi zobuchopho, kanye nokunikeza ukuvikelwa okulwa nokuvuvukala, okuye kwaboniswa ukunciphisa ukuncipha kwengqondo. Ingabe uthola okungenani ama-servings amathathu wezinhlamvu ezigcwele ngosuku?
I-broccoli inikeza i-vitamin C, i-fiber, nama-vithamini azuzisayo ama-B afana nokudla, okuwusizo empilweni yenhliziyo nokusiza ngempilo yengqondo, futhi. Ukukhonza imifino ngosuku kungavimbela ukuncipha kwengqondo nokuvikela inkumbulo, okungase ixhunywe nesifo se-Alzheimer. Ngaphezu kwalokho, ucwaningo lubonisa ukuthi izimpande ezinjengobhontshisi abamnyama kule recipe zinikeza isivikelo ekulahlekelweni ubukhali bakho obungqondo.
Izithako
- 2 izinkomishi broccoli kanye isanqante slaw
- ½ inkomishi ezinama-artichoke ezinamafutha, ziqoshiwe
- ½ inkomishi ubhontshisi omnyama
- I-3 kuya kwe-4 ihluma i-cilantro ehlanzekile, eqoshiwe
- Isipuni esingu-1 amafutha omnqumo amancane omnqumo
- Isipuni esingu-1 isipuni sikabhasamuki
- 1 isipuni isadidi dijon
- Izipuni ezimbili ezisezingeni eliphansi le-yogurt yamaGreki
- Usawoti kanye nopelepele ukunambitha
- 3-intshi yonke yokugoqa okusanhlamvu
Ukulungiselela
- Esikhathini esiphakathi, engeza ama-slaw, ama-artichokes, ubhontshisi, kanye ne-cilantro; hlanganisa ngobumnene uze uhlangane.
- Faka esitsheni esincane, shaza ndawonye amafutha, uviniga, lwesinaphi, i-yogurt, usawoti kanye nopelepele. Thela phezu kwengxube yebhontshisi. Hamba ndawonye kuze kube sekugcineni.
- Beka i-wraps ngaphandle kwebhodi lokusika. Faka i-⅓ ye-slaw kwi-wraps ngayinye. Beka up bese ukhonza. Jabulela!
Ukuhlukahluka Kwesithako kanye Nokusekela
Lezi zinhlayiya ziyinambitha eningi kakhulu yezinkukhu, okubandakanya i-pepper bell elicwengekile, amakhowe, kanye namakhukhamba.
Ama-veggies we-Grill for flavour and texture ehlukile. Engeza ukushisa nge-pepper eshisayo noma ukusikisela kwe-sriracha, noma uphelele ubumnandi obunamachiza ekugqokeni ukugqoka. Ungakwazi ukwengeza amaprotheni amaningi nge-inkukhu elinezinyosi noma i-turkey, i-cubed tofu, noma ukuphonsa kwamanye ama-alimondi ane-sliver nama-pistachios aqoshiwe.
Esikhundleni sokusikwa ungasebenzisa i-lettuce eqoshiwe, isipinashi, noma i-kale. Thola ubuciko nemifino yakho. Zizwa ukhululekile ukuphonsa emakhambi amasha njenge-basil, i-dill, noma i-rosemary. Spread ungqimba we-avocado noma i-hummus ekugubungeni ngaphambi kokungeza izinkomo, ukuze uthole umlenze okhanda kakhulu.
Amathiphu wokupheka nokukhonza
Ungathuthukisa i-wraps ku-grill noma ku-microwave ngamasekhondi angu-30 ngomzuzu owodwa ngaphambi kokugcwalisa.
Sika ukugoqa ngamunye ngesigamu bese ukhonza nge-gazpacho noma isobho lekhukhamba. Iphelele ngosuku olufudumele lwehlobo. Le recipe iphindana kahle nge-white spritzer noma ingilazi yamanzi aqhekezayo nge-lime esanda kufakwa.