Njira 17 Zopangira Kudya Masamba Ambiri

Zamkati

• 1. Pangani msuzi wophimba veggie
• 2. Yesani zukini lasagna
• 3. Yesani Zakudyazi za veggie
• 4. Onjezani zophika msuzi
• 5. Pangani kutumphuka kwa pizza wa kolifulawa
• 6. Sakanizani mu smoothies
• 7. Onjezerani nkhumba ku casseroles
• 8. Phikani omelet ya veggie
• 9. Konzani phala losungunuka
• 10. Yesani kukulunga letesi kapena thumba la veggie
• 11. Grill veggie kebabs
• 12. Sinthanitsani ndi veggie burger
• 13. Onjezerani nyama zamasamba ku saladi wa tuna
• 14. Tsabola tsabola winawake
• 15. Onjezerani nkhumba ku guacamole
• 16. Sakanizani nyama zamasamba ndi nyama
• 17. Pangani mpunga wa kolifulawa
• Mfundo yofunika

Stocksy

Kuphatikiza masamba pazakudya zanu ndikofunikira kwambiri. Zamasamba zili ndi michere yambiri komanso ma antioxidants, omwe amalimbitsa thanzi lanu ndikuthandizira kulimbana ndi matenda.

Kuphatikiza apo, ndizopindulitsa pakuwongolera zolemera chifukwa chokhala ndi ma calorie ochepa.

Akuluakulu azaumoyo padziko lonse lapansi amalimbikitsa kuti achikulire azidya masamba angapo tsiku lililonse, koma izi zitha kukhala zovuta kwa anthu ena.

Ena zimawavuta kudya masamba, pomwe ena samadziwa momwe angakonzekere m'njira yosangalatsa.

Tidzakambirana njira zina zapadera zomwe mungapezere ndiwo zamasamba mu dongosolo lanu la kudya, kuti musadwale kuzidya.

1. Pangani msuzi wophimba veggie

Msuzi ndi njira yabwino yodyera masamba angapo nthawi imodzi.

Mutha kupanga zophika "m'munsi" mwa kuziyeretsa ndikuwonjezera zonunkhira, monga msuzi wa sipinachi wa quinoa wa broccoli.

Kuphatikiza apo, ndizosavuta kuphika nyama yankhumba mu msuzi- kapena msuzi wopangidwa ndi kirimu.

Kuphatikiza ngakhale ziweto zochepa, monga broccoli, ku supu ndi njira yabwino yowonjezeretsa kudya kwa fiber, mavitamini, ndi mchere.

Nawa ma maphikidwe ena a msuzi omwe mungayesere:

• Ribollita
• Msuzi womira kukhitchini
• Msuzi wobiriwira wa papaya wa nsomba
• Kale, phwetekere, ndi msuzi wa nyemba zoyera
• Pho atanyamula sipinachi ndi bok choy

2. Yesani zukini lasagna

Njira ina yodyera nyama zambiri ndikupanga lasagna yopanda pasitala.

Lasagna yachikhalidwe ndi mbale yophika pasitala yopangidwa ndi kuyika Zakudyazi za lasagna ndi msuzi, tchizi, ndi nyama. Ndizokoma, koma imakhalanso ndi ma carbs ambiri ndipo samabwera ndi veggies zokha.

Njira yabwino yokonzera chakudya chokoma ichi kuti chikhale ndi mafuta ochepa komanso michere yambiri ndikubwezeretsa Zakudyazi za lasagna ndikuyika zukini.

Zukini ndi gwero lolemera la mavitamini B ndi vitamini C, kuwonjezera pa kufufuza mchere ndi fiber ().

Tengani Chinsinsi cha lasagna chomwe mumakonda ndikusintha ma Zakudyazi ndikuwapatsa zukini wodulidwa ndi peeler wamasamba. Langizo: Mchere zukini, muzikhala kwa mphindi 15, ndikuziwotcha ndi thaulo kuti mupeze madzi owonjezera.

3. Yesani Zakudyazi za veggie

Zakudyazi za Veggie ndizosavuta kupanga, komanso njira yabwino yopezera nyama zambiri m'kadyedwe kanu. Amakhalanso m'malo mwa carb wotsika kwambiri wa zakudya zamafuta ambiri, monga pasitala.

Zimapangidwa poika masamba mu spiralizer, yomwe imawapanga kukhala mawonekedwe ofanana ndi Zakudyazi. Muthanso:

• kuwadula iwo
• Dulani iwo ndi mandoline
• ingodulani momwe mungafunire

Mutha kugwiritsa ntchito spiralizer pafupifupi masamba amtundu uliwonse. Amagwiritsidwa ntchito kwambiri ku zukini, kaloti, sikwashi ya spaghetti, ndi mbatata, zonse zomwe zimadzaza ndi zowonjezera zowonjezera.

"Zakudyazi" zikapangidwa, zimatha kudyedwa monga pasitala ndikuphatikiza msuzi, masamba ena, kapena nyama.

Nawa ma maphikidwe a veggie Zakudyazi kuti muyese:

• Spaghetti sikwashi mu vinyo woyera ndi msuzi wa bowa
• Zakudya zokhala ndi bolognese wa mphodza
• Mtedza-nkhuku zoodles

4. Onjezani zophika msuzi

Kuwonjezera masamba owonjezera mumsuzi ndi mavalidwe anu ndi njira yochenjera yolimbikitsira kudya kwa veggie, makamaka ngati muli ndi ana osankha.

Mukamaphika msuzi, monga msuzi wa marinara, ingowonjezerani zitsamba ndi zitsamba zomwe mumakonda pakusakaniza, monga anyezi wodulidwa, kaloti, tsabola belu, ndi masamba obiriwira ngati sipinachi.

Kutsuka masamba owotchera mizu atha kupanga michere yolemera yokhala ndi kumva ngati Alfredo.Ganizirani kaloti, mbatata, sikwashi, turnips, chilazi chofiirira, beets, ndi kohlrabi.

Yesani kupanga pesto ndi beets wokazinga pachakudya chopatsa thanzi kwambiri.

5. Pangani kutumphuka kwa pizza wa kolifulawa

Kolifulawa ndi wodalirika kwambiri. Mutha kuyipaka, kuyiyika, kuyiyika mu mphodza, kuyisungunula kuti ikhale yabwino, ndikupanga pizza.

Kusintha phukusi lokhala ndi ufa wokhazikika ndi kolifulawa ndi kosavuta monga kuphatikiza kolifulawa wodulidwa ndi kutsanulidwa ndi mazira, ufa wa amondi, ndi zina zokometsera.

Mutha kuwonjezera zokometsera zanu, monga nyama zatsopano, msuzi wa phwetekere, ndi tchizi.

Chikho (100 magalamu) a kolifulawa chimakhala ndi magalamu asanu okha a ma carbs ndi ma calories 26, kuphatikiza pa fiber, mavitamini, michere, ndi ma antioxidants ().

6. Sakanizani mu smoothies

Smoothies amapanga chakudya cham'mawa chotsitsimutsa kapena chotupitsa. Makina obiriwira obiriwira makamaka amakonda kwambiri kubisala masamba obiriwira m'maphukusi azipatso.

Nthawi zambiri, amapangidwa pophatikiza zipatso ndi ayezi, mkaka, kapena madzi mu blender. Komabe, mutha kuwonjezera veggies ku smoothies osasokoneza kukoma kwake.

Masamba atsopano, obiriwira amakhala ndi zowonjezera za smoothie, monga izi, zomwe zimaphatikiza kale ndi mabulosi abulu, nthochi, ndi nkhaka.

Chikho chimodzi chokha chodzaza (25 magalamu) sipinachi chimakhala ndi vitamini K woposa tsiku lathunthu komanso theka la vitamini A.

Kutumikiranso komweko kwa kale kumaperekanso vitamini A wambiri, vitamini C, ndi vitamini K wambiri,,.

Kuphatikiza apo, zukini, mazungu, beets, avocado, ndi mbatata zimagwira bwino kuphatikiza ma smoothies. Nazi zina zomwe mungayesere:

• Acai green smoothie
• Chinanazi, nthochi, ndi avocado green smoothie

7. Onjezerani nkhumba ku casseroles

Kuphatikiza ma veggies owonjezera mu casseroles ndi njira yabwino yowonjezera kuchuluka kwa veggie. Amawonjezera zochuluka, kapangidwe kake, ndi kulawa zonse mwakamodzi.

Casseroles nthawi zambiri amaphatikiza nyama ndi masamba, tchizi, mbatata, ndi njere, monga mpunga kapena pasitala. Monga momwe mungayembekezere, ma casseroles achikhalidwe amakhala okwera kwambiri mu ma carbs ndi ma calories.

Amakonda kwambiri nthawi ya tchuthi pomwe masamba amakhala ocheperako kuposa mbale zina.

Mwamwayi, mutha kuchepetsa ma calories ndi ma carb muma casseroles anu posintha mbewu ndi zanyama, monga broccoli, bowa, udzu winawake, kapena kaloti. Nyemba zabwino zobiriwira casserole ndizodziwika bwino komanso zotchuka.

Kuphatikiza pa mavitamini ndi michere yambiri, chikho chimodzi cha nyemba zosaphika zili ndi ma micrograms (mcg) a 33 a folate, vitamini B woyenera ().

8. Phikani omelet ya veggie

Omelets ndi njira yosavuta komanso yodutsira yowonjezera ma veggie mu dongosolo lanu la chakudya. Komanso, mazira amawonjezeranso zakudya zambiri zabwino.

Phikani mazira omenyedwa ndi batala kapena mafuta pang'ono poto, kenako muwapindire podzaza zomwe nthawi zambiri zimaphatikizapo tchizi, nyama, ndiwo zamasamba, kapena kuphatikiza zitatuzo.

Mtundu uliwonse wa veggie umakonda ma omelets ndipo mutha kuwakhazikitsanso pazakudya zambiri. Sipinachi, anyezi, scallions, bok choy, bowa, tsabola belu, ndi tomato ndizowonjezera. Nazi zina zomwe mungayesere:

• Sipinachi, tchizi cha mbuzi, ndi chorizo ​​omelet
• Moringa omelet
• Waffle omelet ndi tomato ndi tsabola
• Chosamba chamasamba omelet

9. Konzani phala losungunuka

Oats sayenera kukhala okoma. Mafuta oatmeal amatha kuwonjezera ziweto m'mawa wanu.

Ngakhale ndizabwino ndi zipatso zatsopano, zoumba, kapena sinamoni, amathanso kuwonjezera mazira, zonunkhira, ndi nyama zambiri.

Chinsinsichi cha oatmeal chokoma chimaphatikizapo bowa ndi kale kuti mudye chakudya chokoma komanso chotentha.

Tikudziwa kale kuti kale imabweretsa zakudya zabwino, koma bowa amatero. Amakhala ndi mapuloteni ambiri, vitamini D, ndi vitamini B12. Izi zimawapangitsa kukhala owonjezera makamaka pazakudya zopangira mbewu ().

10. Yesani kukulunga letesi kapena thumba la veggie

Kugwiritsa ntchito letesi monga kukulunga kapena zanyama zina monga buns m'malo mwa mikate ndi mkate ndi njira yosavuta yodyera nyama zambiri.

Kukulunga kwa letesi kumatha kukhala gawo la mitundu ingapo ya mbale ndipo amagwiritsidwa ntchito popanga masangweji otsika kwambiri a carb ndi ma burgers opanda bunless.

Kuphatikiza apo, mitundu yambiri ya nkhumba, monga portobello zisoti za bowa, mbatata zotsekedwa, tsabola wofiira wachikasu kapena wachikasu, magawo a phwetekere, ndi biringanya zonunkhira zimapanga ma buns abwino.

Kukulunga kwa letesi ndi mabatani a veggie ndi njira yosavuta yochepetsera kuchuluka kwa kalori yanu, popeza tsamba limodzi la letesi limakhala ndi kalori imodzi yokha. Mkate woyengedwa umakhala ndi ma calorie ambiri ().

Nawa malo ochepa oti muyambe ndi zokutira letesi ndi mabulu a veggie:

• Letesi ya Chickpea taco imakulunga
• Chovala cha letesi cha Paleo
• Kukutira letesi ya BLT
• Portobello bowa bruschetta

11. Grill veggie kebabs

Veggie kebabs amanyamula zokometsera zambiri pamtengo wokonzekera phwando.

Kuti muwapange, ikani masamba odulidwa omwe mumakonda pa skewer ndikuphika pa grill kapena kanyenya.

Tsabola wa belu, anyezi, bowa, zukini, ndi tomato zimagwira ntchito bwino kwa kebabs. Yesani ma kebabs amtundu wa Cajun ndi belu tsabola wosanjikiza m'matumba onse omwe mukufuna.

12. Sinthanitsani ndi veggie burger

Ma Veggie burger ndiosinthasintha kosavuta kwa nyama zolemera zolemera ndipo amatha kukhala ndi masamba ambiri.

Ma veggie burger patties amatha kupangidwa ndikuphatikiza masamba ndi mazira, mtedza kapena mtedza, ndi zokometsera. Mbatata ndi nyemba zakuda zimagwiritsidwanso ntchito popanga ma veggie burger.

Dziwani kuti si ma burger onse opanda nyama omwe ali ndi nkhumba. Onetsetsani zolembazo kuti mupeze ena omwe ali ndi nyama zosakaniza monga zosakaniza zawo zazikulu.

Mutha kutenga maphikidwe awa mopitilira pang'ono ndikukulunga burger wanu wa veggie mukulumikiza letesi, m'malo mwa bun.

13. Onjezerani nyama zamasamba ku saladi wa tuna

Nthawi zambiri, tuna (kapena nkhuku kapena salimoni) saladi amapangidwa ndikuphatikiza tuna ndi mayonesi, koma masamba amtundu uliwonse odulidwa amatha kuwonjezeredwa kuti azikulitsa kukoma ndi michere.

Anyezi, kaloti, nkhaka, sipinachi, ndi zitsamba ndizowonjezera. Saladi iyi ya ku Mediterranean imakhala ndi nkhaka, tomato mphesa, maolivi, tsabola wofiira, atitchoku, shallots, ndi parsley.

Zobweza

14. Tsabola tsabola winawake

Tsabola wokutidwa ndi belu amapangidwa ndikuphika tsabola wa theka limodzi ndi nyama yophika, nyemba, mpunga, ndi zokometsera, kenako ndikuphika mu uvuni.

Ngati mumazikonda zosaphika komanso zonunkhira, mutha kuwonjezera magawo a kirimu, katsabola kapena nkhuku, komanso zokometsera mbale yozizira.

Tsabola wa belu ndi gwero la mavitamini ndi michere yambiri, makamaka mavitamini A ndi C ().

Mutha kuonjezera tsabola wokhala ndi modzaza chakudya chophatikizira kuphatikiza ma veggies owonjezera. Onjezerani anyezi, sipinachi, kapena kolifulawa wamtengo wapatali ku Chinsinsi cha tsabola chodzaza ndi Chitaliyana.

15. Onjezerani nkhumba ku guacamole

Guacamole ndi dothi lopangidwa ndi avocado lopangidwa ndi kutsitsa ma avocado okhwima ndi mchere wam'nyanja limodzi ndi mandimu kapena mandimu, adyo, ndi zina zowonjezera. Koma simuyenera kuyimira pamenepo.

Masamba osiyanasiyana amakomedwa bwino akaphatikizidwa mu guacamole. Tsabola wa belu, tomato, adyo, ndi anyezi ndi njira zabwino. Kuphatikiza apo, guacamole amapanga zokometsera zokoma ndi masaladi ndi mbatata zophika kapena zoyera.

Chinsinsichi cha kale cha guacamole chimagwiritsa ntchito masamba abwino komanso cilantro ndi salsa verde.

16. Sakanizani nyama zamasamba ndi nyama

Meatloaf itha kukhalanso galimoto yama masamba ambiri. Nthawi zambiri amapangidwa ndi kuphatikiza nyama yapansi ndi zina, monga mazira, mikate ya mkate, ndi msuzi wa phwetekere. Kenako amapangidwa kukhala mawonekedwe a buledi, ndipamene amatchedwa.

Mutha kuwonjezera za mtundu uliwonse wa masamba odulidwa ku nyama yanyama, kuphatikiza anyezi, tsabola belu, kaloti, zukini, ndi masamba monga sipinachi.

Kuphatikiza apo, mutha kupanga "nyama yanyama" yomwe imapangidwa ndi veggie, kuphatikiza nandolo, kaloti, anyezi, ndi udzu winawake. Nkhukuzo zimalowa m'malo mwa nyama ndikukhalabe omasuka.

17. Pangani mpunga wa kolifulawa

Mpunga wa kolifulawa umapangidwa ndikupopera kolifulawa florets mu purosesa yazakudya m'magulu ang'onoang'ono. Mutha kuyigwiritsa ntchito yaiwisi kapena yophika m'malo mwa mpunga wokhazikika. Imakhala ngati maziko azakudya zina ndipo imadzaza mphodza ndi msuzi.

Mpunga wa kolifulawa ndi wotsika kwambiri mu carbs kuposa mpunga wokhazikika, wokhala ndi magalamu asanu okha a carbs pa chikho chilichonse, poyerekeza ndi magalamu 53 mu kapu ya mpunga woyera ().

Kuphatikiza apo, kolifulawa amakhala ndi vitamini C wambiri, vitamini K, folate, ndi potaziyamu ().

Musaiwale: Mukhozanso "mpunga" masamba ena monga broccoli, beets, kaloti, zukini, ndi mbatata.

Mfundo yofunika

Pali njira zambiri zowonjezeramo masamba pazakudya za tsiku ndi tsiku. Ena amatha kuzembera maphikidwe popanda sewero lambiri (monga sipinachi) ndipo ena amawonjezera utoto ndi kununkhira m'njira zomwe simumayembekezera (monga beets ndi mbatata).

Kuonjezera pa mbale ndikwabwino, koma nthawi zina nkhumba zimatha kukhala nyenyezi ngati sangweji yanu kapena mpunga.

Langizo: Ngati simukukonda masamba ena omwe mwangoyesa kuwira, yesani kuwotcha. Anthu ambiri omwe amadana ndi zotumphukira zophika ku Brussels amatha kukonda masamba okazinga kapena osungunuka.

Mwa kupanga nyama yankhumba nthawi zonse kuti muzidya, mudzawonjezera kwambiri kudya kwa fiber, michere, ndi ma antioxidants.