Manga Mapepala: Kalozera Wanu Wokhutiritsa Zomangira Zobiriwira

Zamkati

• Onaninso za

Ndi zomwe zili mkati zomwe zimawerengera-koma zikafika pamasangweji, kunja kulinso kofunikira. Ndipo nthawi zina zonse zopatsa mphamvu, ma carbs, komanso nthawi zambiri shuga mu buledi sizabwino.

Izi sizikutanthauza kuti saladi ndiyo njira yanu yokha. Mutha kupanga ma sammies omwe amakhala osunthika komanso odzaza ndikupeza ma bonasi opatsa thanzi mukamagwiritsa ntchito masamba akulu a chard kapena kale kukulunga zomanga thupi zanu zowonda ndi zamasamba. Zofunika? Mupeza mavitamini ndi ma antioxidants, inde, koma mudzakhalanso ndi nyonga-osati aulesi mukatha kudya.

Kupanga zakudya zopatsa thanzi izi ndizosavuta kuposa momwe zimawonekera. Masamba ofewa, osinthasintha, makamaka ochokera ku batala ndi mitundu ya masamba ofiira, ndiosavuta kukulunga ngati ufa wamtondo. Maluwa olimba kuphatikiza mitundu yobiriwira, yolimba yomwe imakutidwa ndi kukopa kwamaso-imatha kugudubuzika pakatha mphindi zitatu mphindi zitatu mumadzi otentha kenako ndi dunk mwachangu m'madzi oundana. (Zimathandiza kugwiritsa ntchito mpeni wakuthwa kuti umete nthiti yokhuthala yomwe imatsika pakati pa zobiriwira mpaka kuonda komweko monga tsamba lonse lisanawiritse.)

Msipu wanu ukakhala wokonzeka, simukusowa chinsinsi kuti mupange zokutira zokometsera zokoma-firiji yodzaza ndi zakudya zambiri zimakupatsani zosankha zambiri pazakudya zabwino. Ingokumbukirani kuti izi ndizosiyanitsa: Kuphatikizika kwa mapuloteni owonda ndi veggie ndi kufalikira kotsekemera kumathandizira kupanga chovala chosangalatsa kudya, ndipo chokometsera monga mpiru, viniga, kapena msuzi wotentha kumawonjezeranso kukoma kwina.

Tchati chosakanikirana ichi ndi poyambira pomwe mungapangire luso lanu. Ingotenga zobiriwira zanu, kenako onjezerani chinthu chimodzi mgawo lililonse. Osawopa kuyesa zosakaniza zathanzi zomwe mumakonda kwambiri pakati pa buledi - zimawoneka ndikulawa ngakhale atavala zobiriwira. Kapena yesani maphikidwe omwe ali pansipa tchati.

Chiponde Chakudya Chokulunga

Amatumikira: 1

Zosakaniza:

1/2 chikho cha shredded kabichi (kapena bagged coleslaw mix)

Supuni 2 msuzi wa peanut (kapena satay msuzi)

Tsamba 1 lalikulu lobiriwira

2 ounces (1/2 chikho) shredded kapena sliced ​​nkhuku chifuwa

Supuni 1 yotentha msuzi

Mayendedwe:

1. Mu mbale yaying'ono yosakaniza, kuphatikiza kabichi ndi msuzi wa chiponde, kusakaniza bwino.

2. Chepetsani pansi pa tsamba la kolala, ndipo gwiritsani ntchito mpeni wakuthwa womwe umagwiridwa ndi bolodi lanu kuti muzimeta nthiti yomwe imatsikira pakatikati pa tsamba mpaka ikulingana ndi tsamba. Lowani m'madzi otentha kwa masekondi 30, kenako lowani m'madzi oundana kuti muzizirira. Yanikani ndi kukonza tsamba kuti nthiti yapakati ikhale yopingasa.

3. Supuni osakaniza kabichi-msuzi-msuzi pansi pa gawo limodzi mwa magawo atatu a tsamba, onetsetsani kuti pali malire a 1 inchi kuzungulira. Konzani nkhuku pa osakaniza karoti ndi pamwamba ndi otentha msuzi. Pindani mbali zonse za tsamba kulowera pakati. Sungani tsamba kutali ndi inu monga momwe mungakhalire burrito, onetsetsani kuti mukuyenda m'mbali momwe mukukulowera. Manga mwamphamvu mu pulasitiki ndikuyika mufiriji kwa maola 24.

Mediterranean Spiced Tofu Manga

Amatumikira: 1

Zosakaniza:

1 lalikulu batala letesi tsamba (kapena masamba awiri ang'onoang'ono)

Supuni 2 za hummus

1/2 chikho cha nyemba chimamera

Ma ola awiri (pafupifupi 1/2 chikho) adathira tofu ya marinated

Supuni 1 za'atar (kapena nthangala za sesame)

Mayendedwe:

Ngati mukugwiritsa ntchito tsamba limodzi lalikulu, lingani kuti nthyoleyo ikhale yopingasa. (Ngati mukugwiritsa ntchito masamba awiri ang'onoang'ono, gwiritsani kanyung'onoting'ono kuti "mumangirire" m'mphepete mwawo. Masamba ayenera kulumikizana ndi mainchesi 2.) Gawani hummus wogawana pansi pa gawo limodzi mwa magawo atatu a tsamba, ndikusiya malire awiri-inchi mozungulira. Pamwamba ndi mphukira ndi tofu, ndi kuwaza za'atar pamwamba. Pindani mbali za tsamba chapakati. Sungani tsamba kutali ndi inu monga momwe mungakhalire burrito, onetsetsani kuti mukuyenda m'mbali momwe mukukulowera. Kukulunga mwamphamvu kukulunga pulasitiki ndi refrigerate kwa maola 24.

Kukulumikiza kwa Salmon Yogurt

Amatumikira: 1

Zosakaniza:

1/2 chikho shredded kaloti

Mafuta awiri (pafupifupi 1/2 chikho) nsomba zamtchire zam'chitini, zowotcha

1/4 chikho cha mafuta ochepa achi Greek yogurt

1/4 supuni ya tiyi inasuta fodya wa ku Spain

Mchere

Tsabola

Tsamba lalikulu 1 la Swiss chard

1/4 avocado, odulidwa pang'ono

Mayendedwe:

Mu mbale yaing'ono yosakaniza, phatikizani kaloti, salimoni, yogurt, ndi paprika, kusakaniza bwino. Nyengo kuti mulawe ndi mchere ndi tsabola. Konzani tsamba la Swiss chard ndi nthiti ikuyenda mopingasa. Sakanizani supuni ya saumoni pansi pa gawo limodzi mwa magawo atatu a tsamba, onetsetsani kuti pali malire a inchi imodzi kuzungulira. Pamwamba ndi magawo a avocado. Pindani mbali zonse za tsamba kulowera pakati. Pendekerani tsamba kutali ndi inu monga momwe mungachitire burrito, ndikuwonetsetsa kuti mulowe m'mphepete momwe mukugudubuza. Kukulunga mwamphamvu kukulunga pulasitiki ndi refrigerate kwa maola 24.

Onaninso za