Amaphuzu avelele kokudla (ukukhonza ngakunye)
Ama-calories - 195
Amafutha - 4g
I-Carbs - 25g
Amaprotheni - 15g
Ingqikithi Isikhathi 15 iminithi
Lungisa amaminithi angu-15 , pheka amaminithi angu-0
Izinkonzo 4 (indebe 3/4 ngayinye)
Le iresiphi inzima kakhulu ezitshalweni ezisetshenziselwa izitshalo futhi isebenzisa amaprotheni ezilwane ezivela ku-tuna njengesivumelwano. I-tuna ikhalori ephansi, inhlanzi ephezulu yamaprotheni enenhliziyo enempilo yama-omega-3 fatty acids . Gcina i-tuna ekheniwe ku-pantry yakho yekusasa esheshayo noma isiphuzo ngesikhathi sokuphawula kwesikhashana.
Ngenxa yokuthi inhlanzi inezinzuzo eziningi zokudla okunomsoco, kutuswa ukuba udle izinhlanzi ezinamafutha kabili ngesonto . Nokho, imifino kudingeka idliwe nsuku zonke ukuze izuze izinzuzo zayo ezondlobala. Le recipe ithola ukuqina kwe-veggie ngamabhontshisi amhlophe aphethwe yi-fiber, isilimo esidliwayo esinamagatsha anamanzi ashisayo, kanye ne-shallot eqoshiwe elimnandi kanye ne-parsley entsha. Ugcina izinto ezintsha nge-lemon kanye namafutha okugqoka.
Izithako
- I-1, i-15-ounce ingabhontshisi omhlophe, igonywe futhi ihlanjululwe
- I-1, i-5-ounce ingamanzi egcwele i-tuna eyisihenqo ye-tuna, idonswe futhi ivuliwe
- 2 ribs medium a celery, oqoshiwe
- I-shallot encane encane, ethunyiwe kancane
- I-1/4 indebe eqoshiwe i-parsley yase-Italy eyi-flat-leaf
- 3 wezipuni juice juice
- 1 isipuni samafutha omnqumo
- usawoti kanye nopelepele ukunambitha
- i-lettuce yama-romaine, ama-crackers, noma i-toast, yokukhonza
Ukulungiselela
- Hlanganisa ubhontshisi, i-tuna, isilimo esidliwayo esinamagatsha anamanzi, i-shallot, i-parsley, ijusi lemonti, namafutha omnqumo esitsheni esiphakathi.
- Isizini ukunambitha ngosawoti kanye nopelepele.
- Khonza ngamaqabunga amakhulu e-lettuce e-romaine, ama-crackers, noma i-toast.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ufuna ukwenza le mifino? I-nix nje yezinhlanzi ze-tuna. Ungashintsha ubhontshisi ngemuva kwemfoloko ngokuthungwa okungaphezulu "okungalungile".
Ukuze uthole ukuhlukahluka kwe-veggie embalwa, zama ukhiphe ikhasi elibomvu elibomvu noma elibomvu esikhundleni sokungena noma ngaphezu kwesilimo esidliwayo esinamagatsha anamanzi, noma ugxumele kwezinye izaqathe eziqoshiwe noma ama-radishes.
Hlanganisa ama-herbs bese uzama basil esikhundleni se-parsley. Zonke lezi zinguquko ze-veggie nezitshalo zifana nokudla okunomsoco.
Awukwazi ukugodla isaladi le-tuna elimnandi? Zama ukusebenzisa i-yogurt yama-Greek ecacile, noma ngisho ne-hummus e-creamy esikhundleni semayonnaise ye-flavour epholile.
Amathiphu wokupheka nokukhonza
Yazi i-tuna yakho. I-Albacore i-tuna inamafutha amaningi omega-3 ngosuku ngalunye kodwa ngoba ivela ezinhlotsheni ezinkulu ze-tuna, nayo ine- mercury engaphezulu . I-chunk light tuna ivela ezinhlotsheni ezincane zezinhlanzi futhi ine-fat mercury ne-omega-3 fat. Kokubili i-tuna egcwele amanzi ne-ogcwele ngamafutha ingaba yingxenye yokudla okunempilo. I-tuna egcwele amanzi iqukethe amakhilogremu amancane namafutha aphelele futhi kungase kube eshibhile kakhulu kune-tuna egcwele amafutha.