Ukubuka ama-calories akho nama-carbs akusho ukuthi awukwazi ukuthola ukulungiswa kwe-pasta. Kunezinhlobo eziningi zokwelapha ezingezansi ezingenile ezivamile.
I-Spaghetti Squash
Lo angase abe yi-no-brainer kusukela i-spaghetti egameni, kodwa namanje ayikwaziswa kakhulu. Ungayibhaka kuze kube yilapho isithambile, noma i-nuke yona ku-microwave ngokulungisa okusheshayo. Bese nje uhlume izintambo ezinjenge-nood ngemfoloko.
Inkomishi yamacandi okuphekwe inezingqikithi ezingaba ngu-40 kuphela. I-squash ye-spaghetti igcwele i-fiber nezinye izakhi, futhi iyinto enhle kakhulu-ehle kakhulu nge-fat marinara, ama-pesto, noma ushizi osizi. Kungcono ngisho nje ukujikijela ngebhotela elincane elikhanyayo bese ugcwala iParm.
Indlu Yokudla I-Tofu Shirataki I-Noodle Substitute
Ngingumdlali omkhulu walokhu kushintsha okusekelwe kwesoya iminyaka. Ungadla isikhwama sonke sama-noodle ngamakhalori angu-20 kuphela. (Yebo, ufunda lelo lungelo!) Ngesinye isikhathi, i-pasta ejwayelekile iqukethe izikhathi eziphindwe izikhathi ezingu-10. Udinga ukukhipha uphinde usule i-Tofu Shirataki ngokugcwele (Ifika ithayela emanzini), kodwa kuyafaneleka ngempela umzamo. Futhi lawa noodle awadingi ukupheka; badinga nje ukufutheka. Ungashukumisa-fry them, noma nje ushaye 'em in the microwave (gwema liquid ngokweqile, uma wenza). Ibhonasi? Ziza ngezindlela ezihlukahlukene: i-spaghetti, izinwele zezingelosi, i-fettuccine ...
ngisho ne-macaroni. Nasi isihloko, kodwa: Ungangqubuzani iThofu Shirataki ngama-noodle avamile we-shirataki. I-added tofu iyithuthukisa ngempela ukuthungwa.
Isitshalo seqanda
Kuthuswe ukubona isitshalo seqanda kulolu hlu? Yebo, uma unesifiso se-lasagna ngaphandle kwe-carbs yesitashi, isitshalo seqanda ukubheja kwakho okuhle kakhulu. Sika isikhathi eside, senze isikhumba esikhwameni, bese ubeka ezinye (noma zonke) zama-lasagna zakho ze-noodle ngezinhlamvu.
Umphumela uwukusebenza okukhulu kwe-lasagna eneqhezu lama-calories. Ukuze ugcine ama-lasagna akho emafutheni, sebenzisa ama-cheeses amancane nama-fat-fat sauce.
Zucchini
Ama-Ribbon Zucchini iyindlela ehlukile ye-fettuccine ehlukile. Nakhu ukuthi ungabenza kanjani: Sebenzisa i-peeler yemifino ukucubungula i-zucchini ubude ube yizingqimba ezincane kakhulu, i-zucchini ejikelezayo lapho uhamba-futhi unezinhlayiya! Njengoba i-zucchini i- squash ehlobo , lokhu kuguqulwa kuphelele kuma-pasta alungisiwe e-picnic.
I-Broccoli Cole Slawlaw
I-broccoli cole slaw iyinhlanganisela ye-broccoli eqoshiwe, izaqathe kanye neklabishi ebomvu. Igcwele amavithamini futhi iphezulu fiber. Futhi thola lokhu: Ungadla izindebe ezine zalo ngamakolori angama-100. Vele uyifake kwi-microwave noma uyipheke esikhwameni ngamanzi amancane. Ngiyayithanda nge-fat-fat sauce enamafutha aphansi noma utamatisi ochotshoziwe ekheniwe. Kuyinto enhle kakhulu ku-saucy-stirry-frys.
Amahlumela wezinyosi
Uma ungena ezitokisini ze-Asian-style tasting izitsha, amahlumela webhontshisi yizo ezitshintshiselwe kahle kuwe. Bajwayele ukuthatha ukunambitheka kwanoma yini abaphekwe ngayo - engeza i-soy sauce noma i-teriyaki sauce ukunikeza ukunambitheka okukhulu. Njengamahlumela e-broccoli, lokhu kungagcinwa ku-microwave noma nge-skillet. Ikomidi ngalinye lamahlumela aluhlaza linama-khalori angu-30. Bapheka phansi cishe ingxenye yesivolumu, ngakho-ke baqale ngezindebe ezimbalwa.
Qinisekisa ukuyixuba ne-Tofu Shiratak i, futhi.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!