Zakudya 7 Zogula — kapena DIY?

Zamkati

• Salsa
• Mafilimu a Apple Cinnamon
• Msuzi wa pasitala
• Granola
• Humus
• Msuzi wa nkhuku
• Guacamole
• Onaninso za

Kodi mudatsegulako chidebe chanu cha hummus chogulidwa m'sitolo, kaloti wamwana m'manja, ndikuganiza kuti: "Ndikadatha kudzipanga ndekha"? Mutha, koma palinso funso loti mukuyenera kapena ayi: chifukwa cha thanzi kapena chifukwa chotsika mtengo kukwapula nokha.

Kuyika ma calories onse ndi mitengoyo ndi ntchito yambiri, komabe. Mwamwayi Alison Massey, RD, katswiri wazachipatala ku Mercy Medical Center ku Baltimore, MD, adawerengera zakudya ndi mtengo wazinthu zisanu ndi ziwiri zomwe mumagula ndikuziyerekeza ndi mitundu yokometsera. Pezani zomwe mukuyenera kuwonjezera pamaphikidwe anu-ndi zomwe muyenera kusiya pamndandanda wazogulitsa.

Chidziwitso: Kuyerekeza konse kwamitengo ndi zakudya ndi pafupifupi.

Salsa

Gulani kapena DIY: DIY

Ngakhale zopangira zomwe zimafunikira kupanga salsa yopangira tokha zimawononga pafupifupi $3 kuposa ma brand, malinga ndi Massey, mamiligalamu a sodium savings-19 milligrams motsutsana ndi mamiligalamu 920 - ndi chifukwa chokha chodula. Mumadulanso ma carbs ndipo mumatha kuwongolera zonunkhira ndi zitsamba nokha, kapena kuwotcha tomato wanu koyamba kuti mukhale wosuta kwambiri. Simunakhutitsidwebe? Ngati mukukonzekera kupanga salsa yanu nthawi yachilimwe tomato watsopano ali munyengo yake ndipo atha, izi zithandizira kuti muchepetse ndalama.

Zosakaniza:

3 mpaka 4 tomato watsopano, wothira

1/2 chikho chodula anyezi

1/4 chikho chodulidwa udzu winawake

1 adyo clove, minced

Madzi a mandimu 1

Supuni 1 idadula tsabola wa jalepeno

1/8 chikho cilantro watsopano, akanadulidwa

Mayendedwe:

Sakanizani zonse pamodzi mu mbale yapakati.

Zakudya zopatsa thanzi pa 1/2 chikho: Ma calories 30, 0g mafuta, 6g carbs, 19mg sodium

Mumasungira: Ma calories 10, 6g carbs, 901mg sodium

Mafilimu a Apple Cinnamon

Gulani kapena DIY: DIY

Ngakhale kusakaniza kumakhala kotsika pang'ono m'ma calories kusiyana ndi batter yodzipangira tokha, ilibe ufa wa tirigu wonse, womwe umawonjezera zowonjezera zowonjezera (pafupifupi gramu pa muffin). Zomwe bokosi la bokosilo liri ndi sodium ndipo nthawi zambiri mafuta a hydrogenated pang'ono, zokometsera zopangira, zodzaza ngati xantham chingamu, komanso "kutsanzira mabulosi" (yummy), mosiyana ndi zipatso zenizeni, zomwe zimathanso kuwonjezera kuchuluka kwa fiber.

Zosakaniza:

1 chikho ufa wokhala ndi cholinga chonse

1 chikho 100% ufa wa tirigu wonse

2/3 chikho shuga

Supuni 2 zophika ufa

1/4 supuni ya supuni mchere

Supuni 2 pansi sinamoni

1 pinch ya nutmeg

2/3 chikho mkaka wonse

Supuni 2 vanila

1/4 chikho batala, kusungunuka

Dzira 1, kumenyedwa pang'ono

1 chikho chodulidwa apulo yokoma ya golide

Mayendedwe:

1. Yambani uvuni ku madigiri 350. Dulani malata a muffin okhala ndi mafuta a canola kapena mzere wokhala ndi zingwe 12 za muffin.

2. Sakanizani ufa, shuga, ufa wophika, mchere, sinamoni, ndi nutmeg mu mphika. Mu mbale ina sakanizani mkaka, vanila, batala, ndi dzira. Onjezerani zowonjezera ndi maapulo kuti muumitse zosakaniza. Sakanizani mpaka mutagwirizanitsa.

3. Lembani chikho chilichonse cha muffin pafupifupi 2/3 yodzaza ndi kusakaniza. Kuphika kwa mphindi 17 mpaka 20, kapena mpaka bulauni wonyezimira.

Chinsinsi chosinthidwa kuchokera Kuwala KophikaChinsinsi cha Raspberry Muffin

Zakudya zopatsa thanzi pa 1 muffin: 172 calories, 5g mafuta (3 g saturated), 29g carbs, 136mg sodium

Mumasungira: 34mg sodium

Msuzi wa pasitala

Gulani kapena DIY: DIY

Mtengo wa msuzi wogulitsidwa pamsika wochuluka ndi wotsika mtengo osakwana $ 3.00 (ngakhale msuzi wopangidwa ndi organic kapena wolowa kunja atha kulipira kawiri kuposa pamenepo), koma zopangira zokometsera zowonjezerapo nkhumba zosakwanira, kuphatikiza pang'ono makilogalamu ochepa ndi sodium komanso yokwera mtengo pang'ono.

Zosakaniza:

1/2 chikho chodula anyezi woyera

2 adyo cloves, minced

1/2 chikho chodula tsabola wobiriwira

1/2 chikho chodulidwa celery

1/4 chikho chinadula kaloti

Supuni 1 ya maolivi

1 amatha kuthira tomato, wopanda mchere wowonjezeredwa

Supuni 1 ya tomato phala

1/2 supuni ya tiyi ya soda

1/2 supuni ya supuni shuga

Supuni 1 ya zokometsera ku Italy

Mayendedwe:

Mumphika waukulu kapena uvuni wa Dutch, sungani anyezi, adyo, tsabola wobiriwira, udzu winawake, ndi kaloti mu mafuta a azitona kwa mphindi ziwiri kapena zitatu. Onjezerani tomato, phala la phwetekere, soda, shuga, ndi zokometsera za ku Italy. Kuphika kwa mphindi 15 mpaka 20, kapena mpaka msuzi wakula.

Zakudya zopatsa thanzi pa 1/2 chikho: Ma calories 50, mafuta a 0.5g, 10.5g carbs, 2g protein, 422mg sodium

Mumasungira: Makilogalamu 20, mafuta 1g, 58mg sodium

Granola

Gulani kapena DIY: Mangani

Malinga ndi Massey, uku ndi kuyimba kwapafupi. Mtundu wogulidwa m'sitolo ndi pafupifupi $ 4.00 pa ma ounces 12 a granola, ndipo ngakhale zopangira zopangira kunyumba zinali zokwera mtengo (pafupifupi $ 35.00 yonse), malingana ndi voliyumu mutha kupanga granola yochulukirapo, ndipo zosakaniza zake zimakhala zosinthika pakuphika tsiku ndi tsiku. Ngati ndinu wokonda kwambiri za granola, ndibwino kuti muzipanga zanu zokha, komabe ngati zingagulidwe kamodzi, zidzakupulumutsirani ndalama zambiri kuti mugule zakutsogolo. Tidawonjezera mchere panjira iyi kuti tithandizire kununkhira (chifukwa cha mamiligalamu 56 a sodium), koma mutha kusiya; mtundu wogula m'sitolo ulibe.

Zosakaniza:

2 1/2 chikho chodzaza ma oats

2 makapu amondi

1 chikho walnuts

1/2 supuni ya supuni pansi sinamoni

1/4 supuni ya tiyi ya ginger wodula bwino

1 pinch ya nutmeg

1 uzitsine pansi cloves

1/2 supuni ya supuni mchere wosakaniza

1/2 chikho cha mafuta

1/2 chikho cha mapulo madzi

1/2 supuni ya supuni ya vanila

1/4 supuni ya tiyi ya lalanje

1/2 chikho chouma yamatcheri

1/2 chikho zoumba

Mayendedwe:

1. Yambani uvuni ku madigiri 350. Sakanizani oats, amondi, ndi walnuts mu mbale yaikulu. Onjezerani zonunkhira ndi mchere ndikugwedeza bwino kuti muphatikize. Mu mbale ina, phatikizani mafuta, madzi a mapulo, chotsitsa cha vanila, ndi chotsitsa cha lalanje. Onjezerani kusakaniza konyowa ku oats ndi mtedza.

2. Yanikani granola poto wowotcha wosanjikiza. Kuphika kwa mphindi 40, ndikuyambitsa mphindi 15 mpaka 20 kuti granola aziphika mofanana.

3. Chotsani mu uvuni ndikuwonjezera zoumba ndi yamatcheri zouma, oyambitsa kuphatikiza.

Chinsinsi chasinthidwa pang'ono kuchokera thekithcn.com

Zakudya zopatsa thanzi pa 1/4 chikho: 130 calories, 7.5g mafuta, (1g saturated) 14g carbs, 3.5g mapuloteni, 56mg sodium

Mumasungira: 10 zopatsa mphamvu, 0,5g mafuta odzaza, 4g carbs

Humus

Gulani kapena DIY: Mwina

Awiriwa ali ndi thanzi labwino, komabe ngati mutagwiritsa ntchito nyemba za garbanzo zouma kapena zopanda mchere, mukhoza kusunga sodium yambiri. Komabe, malinga ndi Massey, zomwe mumalipira kuti muphatikize hummus wanu zimapangitsa kuti zikhale zanzeru kutsatira zomwe zidapangidwa kale, zomwe zimakhala pafupifupi theka la mtengo. Mtengo wamtengo wa $ 7 wa DIY makamaka chifukwa cha tahini, chinthu chofunika kwambiri mu dip ubiquitous chomwe chingakhale chodula komanso chovuta kuchipeza; Massey sakanatha kugula chilichonse chocheperako kuposa ma 15-ounce amatha pafupifupi $ 5.40. Ngati mumakonda kwambiri hummus ndipo mukufuna kudzipangira nokha, izi zitha kukhala zotsika mtengo pakapita nthawi-kuphatikizanso momwe mungayesere kuwonjezera zokometsera zosiyanasiyana monga zomwe mumawona m'masitolo. Kwa mtanda umodzi, komabe, ndibwino kuti mutulutse kirediti kadi.

Zosakaniza:

1 ikhoza nyemba (garbanzo nyemba 14.5), kutsukidwa ndikutsanulidwa

2 mpaka 3 adyo cloves

Supuni 3 mandimu

Supuni 2 tahini

Supuni 1 mpaka 2 madzi

Supuni 1 ya maolivi

Madzi a mandimu (ngati mukufuna)

Mayendedwe:

Ikani zosakaniza zisanu zoyambirira mu pulogalamu ya chakudya. Mukasakaniza, onjezerani maolivi kudzera mumtsinjewo mosakhazikika. Sakanizani mpaka yosalala.Kuti mutumikire, perekani mafuta owonjezera a azitona kapena madzi a mandimu, ngati mukufuna (mafuta a azitona adzawonjezera mafuta ndi zopatsa mphamvu).

Mapulogalamu a zakudya pa supuni 2: Makilogalamu 74, mafuta 2.5g, 6mg sodium

Mumasungira: 2.5g mafuta, 124mg sodium

Msuzi wa nkhuku

Gulani kapena DIY: DIY

Sikuti ndi sodium wocheperako chabe kuposa dzina lochepa la sodium, nkhuku zokometsera zokhazokha zitha kupangidwa kuchokera ku "zotsalira" mukamaliza nkhuku zowola kapena nkhuku yokazinga yomwe mudadzipangira nokha, zomwe zimapangitsa kuti mtundu wa DIY utsike mtengo . Imeneyi ndi njira yabwino kwambiri yogwiritsira ntchito nyama zanyama zomwe zimangokhala mozungulira crisper, ndikukula tsiku lililonse.

Zosakaniza:

Mafupa a nkhuku otsala pa nyama ya nkhuku

1 1/2 makapu akanadulidwa anyezi

1 chikho chodulidwa kaloti

1/2 chikho chodulidwa celery

1 bay leaf

Mayendedwe:

1. Chotsani mafuta owonjezera ndi khungu m'mafupa a nkhuku. Ikani mafupa mumsika ndikuphimba ndi madzi ozizira. Bweretsani kwa chithupsa, kenaka chepetsani mpaka simmer ndikuwonjezera anyezi, kaloti, udzu winawake, ndi tsamba la bay. Simmer osaphimbidwa kwa mphindi pafupifupi 20, ndikuchotsa chithovu chilichonse chomwe chimapanga. Lolani katundu kuti ayimire osaphimbidwa kwa maola ena 1 1/2.

2. Sungani katundu, kuchotsa mafupa ndi masamba. Lolani kuti zizizizira ndi refrigerate nthawi yomweyo.

Zakudya zopatsa thanzi pa chikho chimodzi: Makilogalamu 20, mafuta 0.5g, 1.5g carbs, 2.5g mapuloteni, 35mg sodium

Mumasungira: 395mg sodium (poyerekeza ndi low-sodium stock)

Guacamole

Gulani kapena DIY: DIY

Ndi khosi-ndi-khosi, koma zopangira kunyumba zimachokera pamwamba chifukwa zimakupatsani mwayi wowongolera sodium (kapena kusiya zonse ngati mukudya ndi tchipisi ta mchere) komanso kuwonjezera zokometsera zomwe mumakonda (zambiri cilantro, palibe cilantro, tomato wodulidwa, etc.). Ndipo palinso mfundo yakuti mtengo wake ukhoza kupulumutsa masenti angapo-mwinamwake ngati mapeyala ali mu nyengo.

Zosakaniza:

2 Hass avocados, osenda ndikudulira

1/4 supuni ya supuni mchere

1 plamu phwetekere, kudula

2 adyo cloves, minced

1/2 chikho chodula anyezi

Mayendedwe:

Phatikizani zidutswa za mapeyala pang'ono ndi mphanda. Sakanizani mu mchere, tomato, adyo, ndi anyezi.

Mapulogalamu a zakudya pa supuni 2: Makilogalamu 42, mafuta 4g (0.5g saturated), 2.5g carbs, 80mg sodium

Mumasungira: 70mg sodium

Onaninso za