Ukuthenga ngobuningi kungakusindisa imali, kodwa uma ungasebenzisi lokho okuthengayo, akufanelekile! Nazi ezinye izindlela ezithokozisayo zokusebenzisa ukudla okuyisihlanu okuthandwa kakhulu.
Oats
Uma ama-oats asetshenziselwa ukwenza i-oatmeal yakho ekuseni, sekuyisikhathi sokwandisa ama-oats akho phezulu. Thatha isitsha esikhulu se-steel-cut noma ama-oats asendulo (noma kokubili!). Ngokungafani nomusa osheshayo, lezi zibili zigcwele izakhi ezinhle kanye ne-fibre.
Yebo, ama-oats amnandi kakhulu kwasekuseni, ikakhulukazi ama-oats omabili kubantu abamatasa. Kodwa ingabe ucabanga ngokuwasebenzisa ukuze udle? Uzocatshangelwa le recipe.
I-Shrimp & Cheesy Oats Bowl
Iresiphi yonke: ama-calories angu-334, ama-10.5g we-fat (ama-4g ahlale amanoni), i-687mg ye-sodium, i-30.5g carbs, i-5g fiber, isishukela esingu-1g, i-protein engu-28g
1. Embizeni ephakathi nendawo encane, ulethe izindebe eziyi-1 1/4 zamanzi emathumba.
2. Faka i-1/4 indebe ye-steel-cut oats kanye nedashi kasawoti, bese ubuyela ekubileni.
3. Nciphisa ukuma okuphansi. Vala bese upheka imizuzu engu-30, noma uze uqede.
4. Okwamanje, pheka ucezu olulodwa lwe-bacon (noma i-turkey bacon) kuze kufike crispy, noma ku-skillet ngaphezu kokushisa okuphakathi noma kwi-microwave ephephile. (Bheka iphakheji lesikhathi sokupheka.)
5. Hlanganisa izipuni ezimbili ezikhishwe ama-cheddar ushizi we-fatty-fat, i-1 ithisipuni ebhokisini eboshiwe (noma ukubhebhetheka kwesibhakabhaka), kanye ne-1 isipuni esiqoshiwe esikhwameni. Pheka uphuze uze ushise futhi ushiswe, cishe umzuzu owodwa.
6. Dlulisa i-oatmeal esitsheni esiphakathi.
7. Faka i-skillet ehlongozwayo nge-spray spray embusweni ophakathi. Engeza ama-ounces angu-3 (cishe 6) ama-shrimp amakhulu aluhlaza (ahlutshiwe, umsila ususiwe, ususwe), ithisipuni elilodwa kalamula kalamula, 1/8 isipuni se-garlic powder, 1/8 isipuni u-anyanisi powder kanye nedashi ye-pepper emnyama. Pheka uphinde ugxume imizuzu engaba ngu-4, uze uphekwe.
8. Faka imfucumfucu endishini ephakathi. Chop noma ubhekeni ubhekeni, bese ufafaza ngaphezulu imfucumfucu. I-Top 1 ne-scallionons wezipuni.
Inyama
Ungathola amadili amahle kunyosi, inkukhu, nezinye izilwane lapho uthenga izingxenye ezinkulu. Kodwa kuthiwani uma ungenalo lonke iqembu lebhola lebhola eliza phezu kwesidlo sakusihlwa? Ungesabi. Inyama igxuma kahle, futhi ingasetshenziswa kalula ekudleni okuningi okuzayo.
Indlela enhle yokusebenzisa ithani lamaprotheni ngesikhathi esisodwa ( i-macronutrient ebalulekile ) ukuyipheka ku- cooker kancane . Yenza iresiphi enjengaleyo ngempelasonto, futhi uzodla isidlo sakusihlwa futhi ngisho nesidlo sasekuseni (sikhululeke kakhulu kuma-omelettes) izinsuku!
'Cabanga ingulube eboshiwe
1 / 6th iresiphi (cishe 2/3 indebe): amakholori angu-220, ama-6g amafutha (1.5g ahlala amanoni), i-637mg ye-sodium, i-16g carbs, i-1g fiber, ishukela ayi-12g, i-protein engu-24g
1. Kumpheki omncane, mix 1 inkomishi utamatisi usukile, 1/2 inkomishi ketchup, 2 wezipuni plus 2 amathisipuni cider uviniga, 2 tbsp. plus 2 amathisipuni ushukela obomvu, namasipuni amabili we-garlic powder. I-season ounces ama-12 ounces angenalutho angenanjongo yengulube (amafutha amaningi) kanye nama-ounces angama-12 aluhlaza angenayo ingulube yengulube (ucezu oluqine kakhulu ongaluthola, olunyathelwe ngamafutha amaningi) ne 1/4 isipuni sosawoti kanye ne-1/8 isipuni pepper bese ufaka ku- ibhodlela. Phezulu ne-2 izindebe oqoshiwe oqoshiwe futhi ugqoke kancane.
2. Faka futhi upheke phezulu amahora amathathu kuya kwangu-4 noma uhlasele amahora angu-7 ukuya kwangu-8, kuze kube yilapho ingulube iphekwe.
3. Dlulisa ingulube esitsheni esikhulu. Shred nge amafoloki amabili-eyodwa ukubamba inyama endaweni futhi eyodwa ukuyiqhaqhazela bese iyayichitha. Buyisa ingulube ekhishwe emphemeni ophuza futhi uhlanganise kahle.
Ama-Condiments
Ama-Sauces, isaladi yokugqoka, nezinye izinto zokuhlala ezisezingeni eliphansi-izinto ozidingayo njalo (njengaleyo iresiphi yengulube engisabelane ngayo!), Futhi futhi banomphelo omude we-shelf. Thenga ngobuningi, futhi uzogcina imali enzima.
Uma ungumuntu odla ama-saladi njalo , bheka ama-condiments njengendlela ehlukile yokugqoka isaladi yakho evamile.
Ngiyaziwa ukuthi ngiphonsa i-ketchup, lwesinaphi, ne-BBQ sauce (hhayi konke ngesikhathi esisodwa) ngaphezulu kwama saladi ami. Futhi-ke, lezi zintathu ziyi-musts yezinkathi zokugcoba (futhi yebo, ungakwazi ukusika ama-khalori engozini !)
Enye i-perk yokuba nalezi zici ezihambisanayo ukuthi ingasetshenziswa ekuphekeni ukuze kusize inyama ihlale ithenda. Ngikhipha le iresiphi njenge-Exhibit A.
I-Turkey ne-Veggie Meatloaf Minis
I-1/9 ye-recipe (i-meatloaf 1 encane): ama-kilojoule angu-142, ama-5.25g amafutha (1.5g ahlala amanoni), i-494mg ye-sodium, i-9g carbs, i-1.5g fiber, ishukela engu-4g, i-protein engu-14g
1. Hlanganisa i-ovri kuya kuma-350 degrees. Amakhophi angu-9 we-12-cup cup muffin pan ene-foil baking izindebe, noma uwafake nge-spray spray.
2. I-Grate 1 anyanisi encane ibe esitsheni esikhulu. Engeza izithako ezilandelayo esitsheni: I-1/4 cup ketchup, 1 1/4 amakhilogremu ahlanzekile emhlabathini, i-cock slapped broccoli cole slaw (cishe eqoshiwe), i-1/2 indebe engenawo amafutha angenamafutha, 1/2 indebe esheshayo i-oats okupheka, amathisipuni amabili e-garlic powder, no-1 ithisipuni usawoti. Hlanganisa ngokuphelele.
3. Ngokulinganayo usakaze ingxube ye-turkey-veggie phakathi kwezinkomishi ze-muffin futhi phezulu nge-ketchup, ithisipuni elilodwa ngalinye.
4. Bhaka kuze kube yilapho uqiniswe ngamaphethelo alula kakhulu, imizuzu engu-30 kuya kwezingu-35.
Amaprotheni Powder
Ama-protein powder awashibhile, kodwa kuyisithako esivumelana nesezingeni elimangalisayo esingasetshenziswa ngendlela engaphezu kwe-smoothies. Uma usuwazi umkhiqizo wakho okhethwayo nama-flavour, ungazithenga ngokuzethemba ubhubhu obukhulu. Vele uhlole usuku lokuphelelwa yisikhathi futhi uqiniseke ukuthi kuhle okwesikhashana kusukela ngosuku owuthengayo.
Ngisebenzisa i-powder sonke isikhathi ukuze ngiphakamise iphrotheni lapho ngibhaka ama-muffins namaqebelengwane! Hlanganisa amaprotheni powder ngehafu yebhanana, izipuni ezimbili zobisi lwe-almond, kanye neqanda elimhlophe ukuze uthole i-pancake enempilo ekuseni. Futhi ngiyisebenzisa ngisho kulezi ziphuphu ze-ice pops eziphansi kakhulu.
Amahloni ahlanzekile nolambile Shake ama-pops 1. Hlanganisa izithako ezilandelayo ku-processor yokudla noma i-blender: I-3/4 indebe engavuthiwe i-vanilla i-almond, u-1 ounce (ama-isipuni angu-6) i-vanilla amaprotheni powder, ama-1/3 indebe isipinashi sesipinashi, iphakethe eli-1 ayikho-calorie sweetener, 2 kuya ku-3 kwehla ukukhishwa kwe-peppermint, ne-1 indebe echotshoziwe ice (cishe 6 cubes). 2. Ukufakela kuze kube yilapho ubushelelezi futhi ufanelwe, ukuyeka nokugqugquzela uma kudingeka. 3. Ngokwehluleka ukusabalalisa ube yisiqeshana sesikhunta se-popsicle esise-6, esishiya cishe u-1/2 intshi yesikhala phezulu. (Ama-Pops azokhula njengoba epholile.) 4. Faka izibambo ze-popsicle. Hlela kuze kube yilapho, okungenani amahora amathathu. Izithelo nemifino iyamangalisa, kokubili ngokwezinambitheka nezinzuzo zokudla okunomsoco. Kodwa bajwayele ukuhamba ngokushesha. Yingakho ukukhiqizwa kwamaqhwa kungukudla kwe-BFF enempilo. Ijwayele ukuthi iqhwa ngesikhathi sokuhlanza okukhulu, ngakho-ke nje kunomsoco futhi kunomsoco njengoba izithelo ezintsha nemigodi. Ngaphezu kwalokho, ngokuvamile kuyabiza kakhulu! Uma uthola igumbi, gcina i-stash ye-veggies eqondile efrijini yakho ukuze uthole izitsha ezilula, ama-omelet additions, i-stir-frys, njll Into engiyisebenzisa okungenani izikhathi ezimbalwa ngesonto ilayisi le-cauliflower . Uma ungathola lokhu ngobuningi, yiyibambe. Kuzofika ngendlela efanele, ngokuqinisekile. Futhi uthole izithelo ezifriziwe ze-smoothies, i-yogurt topping, nokunye okuningi (njengalezi zokupheka ezintathu zamaberry ). Nansi iresiphi ejabulisayo ebiza ama-peaches afriziwe, kodwa ngaphansi kwanoma yiziphi izithelo ezifriziwe ozikhethayo, lezi zivumelwano ezingu-47-khalori zizothola indlela yazo ekhaya lakho ngesonto lonke! Amapayipi Omuntu We-Peach 1. Hlanganisa i-ovri kuya kuma-350 degrees. Sula i-pan-cup ye-12 ye-muffin nge-spray spray. 2. Faka i-wonton wrapper ekomelweni ngalinye le-pan ye-muffin. Cindezela phansi uze phezulu ezinhlangothini. 3. Hlanganisa ama-wrappers kancane kancane nge-spray spray. Bhaka kuze kube yilapho kuluhlaza kakhulu, cishe imizuzu engu-8. 4. Phakathi naleso sikhathi, ebhodini elingenakusihlwa, hlanganisa i-1paspoon cornstarch ne 1/2 yamakhebe amanzi bese ugqugquzela ukuchithwa. Yengeza izithako ezilandelayo: izinkomishi ezingu-3 ezikhishwe ngamakhasethi aphethwe amaqabunga (amaqanda avela emaqanda), ama-2 wezipuni ushukela obomvu (awunamathengi), iphakethe eli-1 alikho-ikhalori, i-1/2 isipuni isinamoni kanye nedashi kasawoti. Setha ukushisa kuya emaphakathi. Ukugqugquzela njalo, ukupheka kuze kube yilapho i-peaches iyancipha kancane futhi ingxube iyinyumba futhi i-gooey, imizuzu engu-6 ukuya kwangu-8. 5. Susa ekushiseni, bese ugxuma ku isipuni se-1 sokushisa kwegumbi lokushisa ukukhanya (noma ukubhebhetheka kwesibhakabhaka). 6. Ingxube ye-peach ye-peas in cups yamonton, cishe izipuni ezintathu. Ithiphu: Uma ungakhonzi zonke lezi zinsuku ezifanayo ezenziweyo, ungangeze ukugcwalisa ezindebe ze-wonton. Gcina izinkomishi ekamelweni lesikhala esitsheni esisodwa noma esikhwameni. Gcina ukugcwaliswa efrijini egumbini elivaliwe, bese ugcwalisa izinkomishi ngaphambi kokukhonza. Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!
1 / 6th recipe (1 pop): ama-calories angu-22, ama-0.5g amafutha (0g ahlala amanoni), i-sodium engu-34mg, i-1g carbs, i-<0.5g fiber, Izithelo ezivuthiwe nemifino
1 / 12th iresiphi (1 pie mini): 47 amakholori, 0.5g fat (<0.5g wahlala fat), sodium 55mg, 10g carbs, 1g fiber, ushukela 4.5g, 1g amaprotheni