Omelette mu Greek ndi tomato ndi Feta tchizi
Magawo awiri
Kukonzekera: Mphindi 10
Kukonzekera kwa Chinsinsi: Mphindi 4-6
Ngati nthawi ikukakamizika, mmalo mwa omelette yophika mazira omwe amawotcha, nthawi zambiri amasakaniza mazira ndi spatula kapena supuni yamatabwa. Mazira ndi gwero labwino kwambiri la mapuloteni apamwamba, 4 g omwe ali mu dzira limodzi loyera. Mafuta a azitona kuti aziwotcha; Mapuloteni a mazira 6 akulu; 1/2 supuni ya supuni yowuma oregano; 1/2 kapu tomato watsopano, diced; 1/2 chikho chobiriwira paprika, diced; 2 tbsp. supuni za Feta tchizi; mchere ndi tsabola wakuda wakuda.
Kukonzekera kwa Chinsinsi:
Fukani ndi mafuta ambiri osakhala ndi ndodo yofukiza poto ndikuwotchera pamatentha. Whisk azungu azungu ndi oregano. Thirani kaphatikizidwe mu poto yophika ndi kuphika kwa mphindi 3-5 (mpaka mapuloteni atayidwa), pogwiritsira ntchito spatula, nthawi zambiri kukweza mapuloteni ndikusandutsa poto kuti ipitirirebe puloteni yaiwisi pansi. Valani hafu imodzi ya tomato, paprika ndi tchizi ya Feta. Pogwiritsa ntchito spatula, yikani masamba ndi tchizi ndi theka la omelet. Nyengo ndi mchere ndi tsabola kuti mulawe, dulani omelet mu magawo awiri ndikutumikira. Zakudya za gawo limodzi (1/2 omelet): mafuta 30% (3,6 g, mafuta olemera 2 g), 20% ma carbohydrate (5 g), 50% mapuloteni (14 g), 1 g fiber, 97 mg calcium, 1 mg wa chitsulo, 347 mg wa sodium, 109 kcal.
Saladi ya Quinoa ndi shrimps ndi sesame mafuta
4 servings
Kukonzekera: Mphindi 10
Kukonzekera kwa Chinsinsi: Mphindi 10
Quinoa ndi mbewu zokha zomwe zili ndi mapuloteni komanso zili ndi amino acid. 1 chikho cha yaiwisi yaiwisi; 450 g okongoletsera peeled of size medium; 1 tsabola wonyezimira kapena wofiira, peeled ndi kusema cubes; 3 tbsp. makuni a coriander odulidwa; 2 finely chodulidwa maula a anyezi wobiriwira; 2 tbsp. makapu a mpunga vinyo wosasa; 1 tbsp. supuni ya mafuta a sesame; mchere ndi tsabola wakuda wakuda.
Kukonzekera kwa Chinsinsi:
Mu sing'anga yapamwamba ya pulasitiki kutsanulira quinoa ndi magalasi awiri a madzi, kuvala moto wamphamvu ndi kubweretsa kwa chithupsa. Kuchepetsa kutentha, kuphimba ndi chivindikiro ndikuphika kwa mphindi 10, mpaka madzi onse atengeka, ndipo chimbudzi sichikhala choonekera. Chotsani kutentha ndikusakaniza ndi zotsatirazi. Nyengo ndi mchere ndi tsabola wakuda kuti mulawe. Zakudya zamtundu uliwonse zomwe zimagwiritsidwa ntchito: mafuta okwana 21% (6 g, 1 g mafuta okwanira), 44% Zakhakiteriya (31 g), 35% mapuloteni (25 g) 4 g, fiber, 40 mg calcium, 3 mg chitsulo, 199 mg sodium, 281 kcal.
Nkhuku ndi mpunga, bulauni wonyezimira ndi nandolo zobiriwira
4 servings
Kukonzekera: Mphindi 10
Kukonzekera kwa Chinsinsi: Mphindi 15
Nkhuku ndi nyama yabwino kwambiri ya mapuloteni ofooketsa, mpunga wofiira uli ndi mavitamini ambiri a B, ndipo kirimu wowawasa uli ndi calcium yomwe imalimbitsa mafupa. Supuni 2 za mafuta a maolivi; 1/2 chikho cha anyezi, utoto; 2 cloves wa extruded adyo; 1h. supuni ya sing'anga yatsopano yokomedwa bwino; 450 g nkhuku yopanda mafupa ndi peel, kudula zidutswa 2.5 masentimita kukula; Supuni 2 za ufa wowonjezera; 1/2 tsp khofi yakuya coriander; 1/2 masupuni a mchere; 1/4 tsp tsabola wakuda; 1 chikho chimodzi chosatsitsika nkhuku; 2 makapu a mpunga wofiira wofiirira; 1 chikho cha nandolo wobiriwira; 1/2 kapu ya mafuta obiriwira; 2 tbsp. makapu a anyezi odulidwa.
Kukonzekera kwa Chinsinsi:
Muzitsamba zazikulu zopanda utomoni, tenthe mafuta pa chisanu. Ikani anyezi, adyo ndi ginger komanso mwachangu kwa mphindi ziwiri. Onjezani nyama ndi mwachangu kwa pafupi maminiti atatu mpaka itayambika kuchokera kumbali zonse. Yonjezerani kansalu, coriander, mchere ndi tsabola wakuda ndikusakaniza bwino. Onjezani msuzi wa nkhuku ndi kubweretsa kwa chithupsa. Kuchepetsa kutentha ndi kuphika kwa mphindi khumi - mpaka nkhuku ikonzeka. Pakalipano, mu thumba la sing'anga lalikulu, yiritsani makapu 2 a madzi. Thirani mpunga ndi kuimirira kwa mphindi zisanu ndi zitatu. Onjezani nandolo wobiriwira, kuphimba ndi kuphika kwa mphindi ziwiri, mpaka madzi onse atengeka. Chotsani nkhuku pamoto ndi kusakaniza ndi kirimu wowawasa ndi anyezi. Kutumikira poika pamwamba pa mpunga ndi nandolo. Zakudya zamtundu uliwonse pakudya (galasi la nyama osakaniza, magawo awiri pa atatu a galasi la mpunga ndi nandolo): Mafuta 16 (7 g, 1 g mafuta odzaza), 48% Zakudya (48 g), 36% mapuloteni (36 g), 4 g , 73 mg ya calcium, 2 mg wa chitsulo, 502 mg ya sodium, 399 kcal.
Nchifukwa chiyani zakudya zolimba kwambiri zikulephera?
Mwachidule, zakudya zokhudzana ndi kusowa kwa zakudya m'thupi zimapindulitsa thupi. Izi zikutanthauza kuti kuchepetsa koyamba mu kilogalamu, yomwe iwe umawona pa mamba, si chifukwa cha kutaya mafuta, koma madzi okha omwe thupi limatayika. Ngati mumapeza makilogalamu osachepera 1,200 patsiku (kutanthauza kuti, osachepera kuchuluka kwa ndalama zomwe amayi ambiri amafunikira kuti azithandizira ntchito ya machitidwe onse a thupi), mumakhala ndi misala m'malo mwa mafuta. Ngati mumadya zochepera zochepa zowonjezera kuti mupitirize kupuma ndi ziwalo zonse (chiwerengero cha calories chimasiyana, koma pafupifupi 900 pa tsiku), thupi lanu lidzapita ku njala mode; Zotsatira zake, sangapezepo ngakhale dontho la nkhokwe zake zamtengo wapatali (zomwe ndi mafuta). Zina mwa zovuta za zakudya zowonongeka ndi kusowa mphamvu, kusowa tulo, njala nthawi zonse ndi kukwiya koopsa. Kawirikawiri, ngati mumawona zakudya zovuta kwambiri, kulepheretsa kugwiritsa ntchito kalori, maganizo anu sadzakhalanso okondweretsa, osowa zakudya amafotokoza.