Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 239
Amafutha - 11g
I-Carbs - 28g
Amaprotheni - 8g
Ingqikithi Isikhathi 15 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-5
Izinkonzo 2 (1 ukugoqa ngamunye)
Uma usujwayele ukudla isinkwa sakusihlwa, ungase uthola i-sodium eyengeziwe ngokweqile ngaphandle kokukwazi. Ukudla okwenziwe ngezohwebo nokudla okunomsoco kungenye yezono ezinkulu kakhulu uma kuziwa kwi- sodium efihliwe . Engeza ushizi, ama-condiments anosawoti, nohlangothi lwama-chips, futhi ngokuqinisekile uthola i-sodium efanelekile yosuku ngaphambi kwamini. Ungakwazi ukujabulela ukudla kwasemini okulula futhi okulula, noma kunjalo. Kumele uqaphele ukuthi uyayenza kanjani.
Ukusebenzisa i- tortilla noma okusongela konke okwezinhlamvu ezimbili kuyisinye indlela yokwehlisa i-sodium. Ukwengeza amathani we-veggies amasha nokukhipha inyama yesondlo egcwala i-sodium ingenye indlela enhle yokwenza isidlo sakho sekuseni sibe nenhliziyo enempilo enempilo nangokwengcindezi yegazi. Iprotheni esekelwe ezitshalweni ezisuka ku-chickpeas ku hummus iqinisekisa ukuthi usazogcwala ngaphandle inyama. Okokugcina, bukela inani lezinyosi ezisetshenziswa usawoti, ezifana namasiki noma okusakazekayo, ama-oliva, noshizi. Okuncane kakhulu kwalezi zinto ezihamba phambili ziyahamba kakhulu, ngakho-ke usathola i-flavour ngaphandle kwe-sodium engaphezulu kakhulu.
Izithako
- 1/2 ithisipuni amafutha omnqumo
- 1-intshi u-anyanisi obomvu
- 1/2 pepper obomvu we-bell
- 1/2 i-zucchini encane
- 2 ama-wraps noma ama-tortillas
- 1/4 indebe hummus
- 1/2 indebe ingane isipinashi
- 2 isipuni feta ushizi, crumbled
- 1 ithisipuni omisiwe oregano
- Isipuni esingu-1 sinezinhlamvu zomnyama omnyama
Ukulungiselela
- E-skillet encane, amafutha okushisa phezu kokushisa okuphakathi. Hlanganisa u-anyanisi obomvu, i-pepper bell ne-zucchini. Engeza ku-skillet bese usuka, uvuselela, uze ulula, cishe imizuzu engu-5.
- Esikhatsini se-skillet ehlukile, ukushisa kwe-wraps.
- Spread isigamu se-hummus phansi phakathi kokugoqa ngamunye. Hlukanisa isipinashi phakathi kwe-wraps, bese uphezulu ngemifino ekhishwe. Fafaza nge-feta, i-oregano, neminqumo.
- Gweba imiphetho ngaphezulu ukuze uqoqe, futhi uthathe uhhafu uhlakaniphile.
Ukuhlukahluka Kwesithako kanye Nokusekela
Engeza noma yiziphi izimpawu ozithandayo kulokhu okugoqa, njengama-mushroom okusanhlamvu noma isitshalo seqanda, noma ukhukhamba amasha kanye no-utamatisi.
Awunayo i- hummus esandleni? Gcoba bese uhlanza kancane indebe ye-1/4 yamakhakheni asemathinini, bese uwafaka nge 1/2 ithisipuni i-garlic powder kanye nejusi lemon ukuze ngamunye asakaze i-chickpea. Ngaphandle kwalokho, ungathola ubuciko futhi wenze i-batch ye- pepper ebomvu i-lentil hummus noma i- hummus ebomvu ebomvu ebomvu .
Udinga amaprotheni amaningi? Engeza enye yenkukhu eboshwe noma eyosiwe ekugcineni kwalokhu.
Amathiphu wokupheka nokukhonza
Khonza ngehlangothini yezithelo zokudla kwasemini.