Ngemva kwesikhathi eside ebusika ebusika, akukho lutho oluthandayo njengokudla okunjengesili, mac 'noshizi, noma isobho elimnandi. Inkinga ngezinto eziningi zokududuza, yiqiniso ukuthi eziningi zazo ziphakeme kakhulu ngamafutha nakwi-calories. Kodwa ukudla okududuza akudingeki kube okungenampilo. Nge-tweaks ezimbalwa ezilula, usengathola okuthandayo okwanelisayo, kanye nezinye izakhi eziphelele ekudleni komgijimi (noma ngabe uzama ukunciphisa isisindo ).
Nazi ezinye iziphakamiso zokudla okunempilo kokuncintisana okuncintisayo komgijimi, kanye nezinye izinto ezisetshenzisiwe zendabuko zezulu ezibandayo .
I-Made-Over Meatloaf
I-Meatloaf imane imemeza induduzo yokudla. Futhi iqukethe amaprotheni okudingekayo ukusiza ukulungisa nokwakha imisipha enamandla. Kodwa-ke, izindlela eziningi zokupheka kwe-meatloaf zibiza izingxube eziphezulu kwamakholori, ama-sodium, namafutha agcwele.
Indlela yokwenza ngayo: Ukuze uthole impilo enempilo, okunomsoco okuningi we-meatloaf, ungasebenzisa umhlabathi we-ground instead wezinkomo. Kuncike kunyosi, ikakhulukazi uma ukhetha uhlobo lwamafutha olungama-99%. Ungaphinda ubeke enye inyama enama-veggies afana ne-carrots e-shredded, isilimo esidliwayo esinamagatsha anamanzi aqoshiwe, amakhowe, ne-parsley. Uzokwazi ukuthola inyama ye-meatloaf enambitheka ngefiber ngaphezulu (ukukugcwalisa) namavithamini. Ukuze unciphise inani le-sodium, sebenzisa i-ketchup ephansi-sodium noma umhluzi.
I-Oatmeal evelele
I-Oatmeal iyinhlangano ethandwayo, eyanelisayo yokudla kwasekuseni phakathi kwabagijimi, kodwa uketshezi lwe-steel-cut oatmeal kuyindlela enempilo kakhulu kune-oatmeal esheshayo.
I-carb eyinkimbinkimbi enamazinga aphakeme kakhulu amaprotheni namafutha kuwo wonke okusanhlamvu okusanhlamvu, ngakho-ke uzothola okungaphezulu nje kokulungiswa okusheshayo okushukela okuvela kulokhu okudliwayo . Ukukhululwa kancane kwamandla avela kuma-oats kusiza ukugcina izinga lakho lokushukela egazini lizinzile. Abagijimi bavame ukuzizwa belambile , kodwa i-carbs eyinkimbinkimbi kanye ne-fiber ensimbi-cut oatmeal izokusiza uzizwe ugcwele isikhathi eside futhi kuncane kakhulu ukunikeza izifiso ezihamba phambili ).
Indlela yokwenza ngayo : Uma ucabanga ukuthi i-steel-cut oatmeal igoqa ngokwayo, zama ukungeza ezinye izinto ezinomsoco nezinomsoco. Njengoba ukwenza ngokuvumelana nezinkombandlela zephakheji, hlangana nebhanana elifihliwe kanye nepuniji le-cocoa ukuthola ukunambitheka okunye nokudla. Noma, ufafaza isipuni se sinamoni ne-nutmeg, kanye nezinhlamvu ezimbalwa zama cherries omisiwe. Yidla ngamajikijolo akho owathandayo phezulu.
I-Mac edlulisiwe ne-Jibini
Ubani ongathandi ama-macaroni kanye noshizi, ikakhulukazi emva kwesikhathi eside emakhazeni? Kodwa uma uwenza nge ushizi ovamile, ibhotela, nobisi lonke, uphela ngamafutha amaningi nama-khalori.
Indlela yokwenza ngayo: Ukwenza ama-mac kanye noshizi aphansi kwamafutha nama-khalori, kodwa namanje ujabule, qala ngama-ounces angu-12 e-elbow macaroni noma amanye ama-pasta we-tube. Pheka ngokusho kwemiyalelo yephakheji. Bese ubeka amabili wezipuni kafulawa epanini elingaphakathi bese uhlunga kancane kancane izinkomishi ezimbili zobisi obungelona amafutha. Sishisa ubisi nofulawa emaphakathi bese ulethe ngamathumba. Ncishisa ukushisa futhi uvumele ukugcoba kuze kube sekugcineni ubisi luqala ukunqanda. Hlanganisa izinkomishi ezi-1 ½ ze-cheddar esiphundu ezinamafutha aphansi, bese uphuthukisa kuze kufike ushizi. Hlanganisa i-pasta ekhishiwe, gxuma bese ukhonza.
Isinkwa Samatamatisi Ehlukahlukene
Imfucuza ihlale ihle emva kokugijima okubandayo, futhi isobho le-tomato ungenye yezinsipho ezihlukahlukene kakhulu ukugcina izinto zakho zihlale zihlala isikhathi eside ebusika.
Bheka yonke into-engokwemvelo, ephansi-sodium ukuze uthole inkinga enomsoco kunazo zonke ebhodini lakho.
Indlela yokwenza lokhu : Zama isobho le-tomato kanye nama-crackers ambalwa-okusanhlamvu kanye namanye ama-fat-cheese noma i-turkey esifubeni ukuze uthole ukudla kwasemini okusheshayo nokunempilo.
Isobho se-utamatisi nalo liyisithako sokuqala sokudla okumnandi nokulula okupheka, okufana ne-low-fat turkey chili. Ukuze uthole ukudla okulula, hlanganisa i-can of sodium tomato esobho, isisindo esisodwa se-brown, esinesisindo sezinyosi ezinsongo (esanqanyisiwe), enye yezinyosi ezimnyama (ehlanjululwe), kanye nephakeji le-chili yokupheka e-cooker kancane bese upheka phezulu amahora amane noma uhambe amahora ayisishiyagalombili.
I-Lighted-up I-Potato Soup
Isobho esiphuzile, esiphuzile samazambane elifafazwe ngebhekoni bits ingaba isidlo sasemini esanelisayo futhi esihlwabusayo. Kodwa zonke lezo izithako ezimnandi ziqukethe amafutha amaningi namakholori.
Indlela yokwenza ngayo: Ungasebenzisa iresiphi yakho ye-potato isobho sakho ozithandayo, kodwa wenze ezinye izikhundla ezihlakaniphile nezinempilo. Faka endaweni eyodwa kwezintathu zamazambane ngesisindo esifanayo sohlolifula. Ngeke ishintshe ukunambitheka noma ukuvumelanisa okuningi, kodwa uzogcina ithoni lama-khalori. Sebenzisa ushizi ophansi ophansi ukuze unciphise amakholori namafutha ngaphezulu. Futhi ungacabangi ukuthi udinga ukuqeda ngokuphelele ibhekoni elipakisisiwe. Ungasebenzisa ubhekeni lwe-turkey, ngoba liphansi emafutheni kanye nama-calories kune-bacon ejwayelekile.
I-Cocoa Enhle Eyingozi
Kulungile, ngakho-ke akuyona "ukudla" okududuzayo, kodwa akukho lutho olududuzayo futhi olumnandi njenge-cocoa eshisayo. Futhi njalo kushukumisela ukuba ucabange ngomgogodla we-post wokugijima we-chocolate ushisayo phakathi ne-mile yokugcina noma emibili yokugijima ekubandleni okubabayo. Ngeshwa, amaphakethe athengiwe esitolo ashicile ashisayo akuyona indlela enhle kunawo wonke - alayishwe ushukela nama-preservatives. Ngokusebenzisa ubisi olunamafutha, ushokoledi othakazelisayo, ne-cocoa powder, uzothola inguqulo enempilo, ye-tastier.
Indlela yokwenza ngayo: Phuza izinkomishi ezimbili ze-milk or fat-fat milk over heat heat . Hlanganisa ama-ounces amabili we chocolateledi eqoshiwe, isipuni esisodwa se-cocoa esingasiphundu, ushukela owodwa we-isipuni, 1/2 isipuni se-vanilla. Vula ukushisa ukuze ubombele ngomzuzu owodwa, uvuselele uze uhlanganiswe kahle. Vala ukushisa uphinde uthele ama-mugs amabili.