Njengabantu abaningi, ngiyakujabulela ukudla okuningi ngaphandle kokubalwa kwekhalori elikhulu. Yingakho mina-super-size izitsha zami usebenzisa imifino. Kusho ukuthini lokhu? Ngithola indlela ephelele yokugcoba nokupheka ukwandisa ingxenye, ngaphandle kokuyekethisa ukunambitheka noma ukwengeza ama-khalori amaningi. Hlola ezinye zezintandokazi zami eziwuthandayo kakhulu nezindlela ezinhle zokuzisebenzisa.
Zucchini
I-Zucchini iyamangalisa kakhulu ngokulingisa i-pasta futhi insimu ephakathi kwama-calories angu-30 kuphela, kanye no-2g fiber. Ukuvula i-zucchini ibe yi-Ribbon-like likebbons ukuyibeka emaphethweni amancane kakhulu asebenzisa i-veggie peeler, bese uyisebenzisa ngendlela ongayithanda ngayo.
- Gcwalisa izitsha ze-fettuccine: Pheka izibambo ze-zucchini kuze kube yilapho usethenda, mhlawumbe u-skillet ngamanzi amancane noma uzihambisa nge-microwave, bese uphonsa nge-pasta ephekwe. Ngithanda ukwenza ikhalenda ephansi i-Alfredo sauce ngaphandle kwekhishi elikhanyayo elikhanyekayo kanye nekhrimu elimuncu elimuncu ukuze ujabulele ngamabhange ase-zucchini.
- Yengeza ku-lasagna yakho: Esikhundleni sokwenza imidwebo yesikhumba se-zucchini, yenza u-squash wakho ube yi-slabs uphinde ushintshe ingxenye yengqamuzana yama-lasagna wakho wezingxenye zazo. Ungakwazi ngisho nokuhamba ngokuphelele ngaphandle kwe-noodle! Ukuze ugcine isidlo sakho ohlangothini olukhanyayo, sebenzisa ushizi we-mozzarella noshizi ophansi we-fat marinara.
- Amasiladi akho ama-pasta amakhulu kakhulu: Awudingi ngisho nokupheka izibhebhe zucchini uma wenza isaladi elibandayo. Vele uhlanganise izingxube nge-pasta ephakeme ephekwe futhi efakwe phezulu, i-fat-fat-cheese (engithandile kakhulu), kanye nokugqoka kwamafutha ase-Italy aphansi.
I-Broccoli Cole Slawlaw
Awaziwa nge-slacco slaw? Kumele ube ne-frigo eyisisekelo , umxube weziqu ze-broccoli, ama-carrots kanye neklabishi. Ikomishi lezinto linamakholori angu-25 kuphela, kanye ne-3g fiber. Nanka eminye imibono yokwenza ngayo.
- I-bulk up izitsha ze-spaghetti: I- steam ibhalwa ngamagciwane ama-microwave (ngezinye izikhathi ungayenza kahle ephaketheni) futhi uphonsa nge-fiber high-fiber kanye ne-fat-fat marinara sauce. Ngivame ukweqa i-pasta ngokuphelele.
- Gcwalisa ama-saladi wesitayela sokudla: Cishe usiqede bese uyifaka esikhwameni sakho esilandelayo se-tuna noma isaladi lezinkukhu. Qinisekisa ukuthi usebenzisa ama-fato ancishisiwe ama-mayo no-ukhilimu omuncu-yilapho amafutha avela khona!
- Inkukhu yokulinganisa usayizi we-meatloaf: Thola ezinye izigcoko ezitsheni zakho eziphethwe amaprotheni. Vele ugobe u-slaw bese uhlangana nomzimba wenkomo owomile noma owomile we-turkey. Ngenza mina epanini le-muffin lokulawula ingxenye.
- Yenza ukudla okuneqhwa ngaphezulu ukugcwalisa: Ngithola ukuthi ngokuvamile kuvame inqwaba sauce ukuhamba nxazonke, ngakho nje ugijime kwezinye slawed slaw. Ngithanda ukuqala ngesidlo sesiprotheni esisekelwe ngaphansi kwama-khalori angu-300.
I-Spaghetti Squash
Igama lisho konke. Le veggie ishintsho esikhulu se-spaghetti. Enye indebe yamachibi okuphekwe inama-khalori angama-40 kuphela, okungakhulumi ngo-2g fiber. Ukuze uyilungiselele, yi-first nuke yonke into e-microwave, okwenza kube lula ukusika, bese uhlukanisa ubude bese ususa imbewu. Bhaka noma i-microwave kuze kube yilapho ithambile, ungeze amanzi amancane ukuze uhlale unomsoco, bese uhlanza izinkinobho, uwasuse, ugweme noma yikuphi umswakama, futhi usebenzise njengoba ungathanda.
- Sula i-spaghetti yakho: Hamba izintambo nge-spaghetti ephakeme-fiber futhi usuphindwe kabili usayizi wesabelo sakho ngaphandle kwanoma yikuphi ama-calories. Ngifaka konke nge-marinara enamafutha aphansi futhi phezulu nge-meatballs eyenziwe yenkomo yenkomo engaphezulu noma evulekile.
- Hlanganisa isilili sakho: I- Chili kanye ne-spaghetti yenza i-combo enkulu, kepha isikwashi se-spaghetti sincane kakhulu kunama-khalori kunama-pasta avamile. Bheka isilimu esinqunyiwe samafutha aphansi (okuvamile noma okudla imifino), noma uzenzele ngomzimba onobuhlungu / obomvu, ubhontshisi kanye nemigodi. I-squash ye-spaghetti izokwenza ukuthi isililo sakho sikwanelisa ngokwengeziwe, futhi ngokudla okunembile, uzoba nesidlo esimnandi.
Ukholifulawa
Le yemifino iyamangalisa kuma-star-sizing starches. Futhi linama-khalori angu-30 kuphela indebe, kanye no-2g fiber.
- Phindza kabili amazambane akho ahlambulukile: Ubilise noma uthathe izintambo ze-cauliflower (fresh noma iqhwa) bese ufaka amazambane akho. Ibhotela elithile elikhanyayo, usawoti omncane, kanye nosawoti omuncu omuncu obomvu.
- Yandisa ama-mac akho kanye noshizi: Vele ugaye bese uthinta izindebe ezimbalwa ze-floreta ze-cauliflower. Uhlobo olubandayo lusebenza kakhulu lapha. Ngenza i-mac kanye noshizi wami nge-high-fiber elbow macaroni kanye nama-fat-fat-cheeses.
- Ukwandisa isaladi lakho lamazambane: Mane nje usike futhi ushaye! Ungakwazi ukwandisa isaladi yakho ye-spud ngisho nangaphezulu ngamhlophe abamhlophe abilisiwe, isilimo esidliwayo esinamagatsha anamanzi oqoshiwe kanye no-anyanisi oqoshiwe. Futhi unamathele ukhilimu omuncu omuncu noma i-mayo ngenkathi uphahla ukuthi ukugqoka.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!