Amathiphu nokudla okunempilo kokudliwa ukuze kukusize ulahlekelwe isisindo
Kubantu abaningi abamatasa, isidlo sakusihlwa yingxenye eyinkimbinkimbi yosuku. Lokhu kuyiqiniso ikakhulu uma udla ukudla . Kunzima ngokwanele ukuza nokukhetha okunempilo kokudla kokudla komndeni. Kodwa-ke ukulungiselela ukudla okune-fat-fat for a dinner okufanelana nesidlo sakho sokudla kungaba inselele eyengeziwe. Isixazululo esihle kakhulu ukuthola ukudla okuhle okunomsoco okuphansi kwamakhalori kodwa kunenhliziyo egcwele ukugcina wonke umndeni wakho wanelisekile.
Engeza amaprotheni ekudleni okuncane okudla okudliwayo
Indlela engcono kakhulu yokuhlela ukudla okunempilo nokuphefumula ukuqala ngokukhetha umthombo omuhle weprotheyini ephilile . Inkukhu yinto ejwayelekile, kodwa kunezinye izinketho ezinempilo, futhi. Cabanga ngenye yalezi zilwane ezincane kakhulu ezinamafutha aphansi noma imikhiqizo yokusanhlamvu.
- Inyama yengulube. I-cock chops kanye ne-porcelain tenderloin yizinqumo ezinkulu zokudla kwasekuseni. Lezi zicucu zingaphansi kwamafutha futhi zingahle zilungiselelwe ngamafutha angeziwe . Grill noma uwagcobe ukuze uthole okunye okumnandi enkukhu.
- Inhlanzi. I-Salmon, i-tuna, kanye nezinye izinhlanzi ezinempilo zikhulu kakhulu ekudleni kwakho ngoba zigcwele amaprotheni nesinambitheka. Izinhlobo eziningi zezinhlanzi ziqukethe i- omega-3 fatty acids ebalulekile . Gwema imikhiqizo yezinhlanzi ezinambithekile futhi ezihlanziwe esigabeni samahhala bese uzama ukuthola izinhlanzi zakho emnyangweni omusha wezilwandle wesitolo sakho sokudla.
- Amaqanda. Nakuba kungase kubonakale kungavamile ukuba udle amaqanda ngesikhathi sokudla, i-omelet emhlophe yeqanda noma ukukhanya (ama-yolk ambalwa), i-quiche yemifino yenza isidlo esihle ekupheleni kosuku. Izitsha eziningi zamaqanda zingalungiswa kusengaphambili futhi zivuselelwe okuzokugcina isikhathi phakathi kwamahora akho amahle kakhulu.
- I-Quinoa . Lokhu okusanhlamvu kuye kwathandwa emiphakathini yemifino, i-gluten-free ne-vegan yokudla. I-Quinoa ine-nutty, ukunambitheka okunamandla futhi iqukethe ama-gram angu-8 weprotheyini ngayinye yokukhonza. Ebhankiwe nemifino eboshwe, yenza isidlo esinomsoco esingathwala futhi siphinde siphuthumise isidlo sakusihlwa sosuku olulandelayo.
- Turkey . Kungakhathaliseki ukuthi ukhetha ukupheka inyoni yonke, inyama nje yesifuba noma usebenzise uhlobo olulodwa lwezinto ezisemhlabathini ezivame ukutholakala, i-turkey iyinkinga enkulu yokudla. Kodwa, qaphela lapho uthengisa i-turkey njengoba ukusika okuthile kunamanoni amaningi kunokuba ungalindela. Qinisekisa ukuthi ufunda ilebula lamaqiniso wokudla ukuze uthole ulwazi oluthe xaxa.
- Inkomo. Inyosi ithola i-rap embi emibuthanweni ethile yokulahlekelwa kwesisindo, kodwa uma ukhetha ukusika kwakho ngokuhlakanipha futhi uyidla ngokulinganisela, ingaba yingxenye yokudla okunempilo. Zama i-steak noma i-filet mignon ku-grill. Noma uma uzithola unxanela i-hamburger yendabuko, ungakhetha izinkomo ezingu-95% ezinomsoco, ophethe ama-gramu angu-9 wamafutha ngamunye.
Engeza imifino ku-Dinal Yakho Yokudla Okuncane
Ukukhethwa kokudla okungcono kakhulu kubandakanya inqwaba yezinkomo eziphilile. Ngakho-ke, ngemuva kokukhetha iphrotheni yakho, gcwalisa lonke ipuleti yakho ngezinhlobonhlobo zakho ozithandayo. I-pepper esisha, isipinashi, izaqathe, i-chard ebomvu ne-squash ephuzi yengeze umbala futhi igxume ekudleni. Uma ufushane ngesikhathi, sebenzisa pre-oqoshiwe, imifino efriziwe.
Isu elihle lokusika izikhathi ukulungiselela imifino yakho ngendlela efanayo olungiselela inyama yakho. Kungani ungcolile ibhodlela elingeziwe uma ungadingeki? Ngemuva kokuba uqede ama-veggies akho, ufafaza nge-spice encane, ugobe imifino e-tin foil bese uwaphonsa ku-grilla noma kuhhavini ukugosa.
Izindlela Zokupheka Zokudla Kwempilo
Indlela yakho yokupheka ingenza umehluko phakathi kwesidlo esinempilo nesidlo esithwala amafutha namakhalori angadingekile. Ukugcoba, ukugcoba, noma ukugcoba inyama yakho nama-veggies kuhle kakhulu nge-dieters ngoba awudingi ukusebenzisa amafutha amaningi.
Hlala kude zokupheka ezifaka ukugaya noma ukucheka. Lezi zindlela zokupheka zidinga ukuthi usebenzise amafutha, isinqumelo noma ibhotela angeke wengeze ukunambitheka okuningi kepha uzopakisha kuma-calories namafutha.
Ukudla okudliwayo okudla okunempilo
Uma umndeni wakho uthanda ama-hamburgers, zama lokhu kuhluka kusuka esitolo se-Jennie-O Turkey. Ngama-18 amagremu amafutha e-Burger ngalinye, liqukethe cishe ingxenye yeshumi lamafutha we-hamburger ethwala umdabu. Uma ufuna ukhetho oluncane lwekhalori, sebenzisa izinhlobo ezihlukahlukene ze-turkey. I-Lean Ground eyengeziwe yeTurkey yiJennie-O iqukethe 1.5 amagremu amafutha kuphela ngokukhonza.
I-Mulberry Street I-Turkey Burgers
Ikhonza 4
- 1 isipuni samafutha omnqumo
- 1/2 indebe anyanisi, oqoshiwe
- 2 i-garlic clove, i-minced
- 1 (ama-14-ounce) angadonsa utamatisi, angagciniwe
- 1 ithisipuni omisiwe amaqabunga oregano
- 2 wezipuni utamatisi unamathele
- usawoti kanye nomhlabathi omnyama omnyama, uma ufisa
- 2 wezipuni basil fresh, oqoshiwe
- Iphakheji eli-1 JENNIE-O TURKEY STORE® Lean Turkey Burger Patties
- 4 Bunger buns, uhlukaniswe futhi toasted
- 1 inkomishi parmesan ushizi, freshly grated
Ukushisa amafutha epanini elikhulu lokuthosa ngokushisa okuphakathi. Engeza u-anyanisi nogalikhi. Ukupheka, ukuvusa ngezikhathi ezithile, imizuzu engaba ngu-5 noma kuze kufike u-anyanisi. Engeza utamatisi ngejusi, i-oregano, unamathisele, usawoti kanye nepelepele, uma ngabe ufisa. Letha kumathumba. Nciphisa kuya ephakathi. Emile, engavuliwe, evuselela ngezikhathi ezithile, imizuzu engaba ngu-10 noma kuze ikhule. Faka ku-basil.
Pheka ama-patties njengoba kuchaziwe kuphakheji. Ngaso sonke isikhathi upheka ukuze wenze kahle, 165 ° F njengoba kulinganiswa ngethrimometer yenyama. Ingxenye engezansi ephansi yamabhantshi ne-patties, ingxube ye-utamatisi, ushizi we-parmesan, nesigamu esingaphezulu kwesigamu.
Ukwaziswa Komsoco: Ama-calories 440, amagremu angu-18 amafutha, amaprotheni angu-34 amagremu, ama-carbohydrates 31gr
Isipinashi Amazambane aphethwe
Ukhonza 18
Le recipe enhle yasungulwa nguChef Anthony Stewart, i-Executive Chef e-Pritikin Longevity Centre & Spa. I-iresiphi egcwele isebenza iqembu elikhulu lomcimbi ofana nesidlo se-Thanksgiving, kodwa ungayinquma kalula umndeni omncane.
- Amakhilogremu amahlanu amaqanda e-Yukon Gold
- Izinkomishi ezimbili eziphethwe isipinashi eziqoshiwe, zihlanjululwe futhi zancibilikiswa
- Ikhefu le-¼ eliqoshiwe (ozithandayo)
- 2 izinkomishi nonfat ubisi
- ¼ isipuni umhlabathi nutmeg
- ½ indebe ukhilimu omuncu omuncu
Bilisa amazambane emanzini kuze kube lula (cishe imizuzu engu-25). Faka isipinashi kanye no-anyanisi esikhwameni se-skillet kuze kube yishisa. Engeza ubisi kanye ne-nutmeg, bese uletha emathumba. Susa ekushiseni.
Esigumbini esikhulu sokuxuba, amazambane ama-mash nge-whip wire. Engeza ingxube yesipinashi no-ukhilimu omuncu. Hlanganisa kuze kufike amazambane. Khonza ngokushesha.
Imininingwane Yokudla (ngokukhonza): Ama-calories 80, amafutha angu-0 amagremu, amaprotheni ama-3 amagremu.
Izwi kusuka
Uma uzama ukuthuthukisa ukudla kwakho ukulahlekelwa isisindo noma impilo engcono, ukwenza ukudla okunempilo kuyisihluthulelo. Hlela phambili ngangokunokwenzeka ukuze izithako ezinomsoco zihlale zikhona. Ungakwazi ngisho nokulungisa ukudla okunempilo kusengaphambili ngakho ukupheka okuncane kuyadingeka kusihlwa lapho ulambile. Futhi khumbula ukuthi izinguquko ezincane zingenza umehluko omkhulu. Uma ungeke ukwazi ukwenza wonke ama-dinner aphansi emafutheni, khetha eyodwa noma amabili ubusuku ngesonto ukuze usebenzise amasu okupheka amakholomu aphansi kanye nezithako, bese uyakha kusukela lapho.