I-Omelette ngesiGrike kunye neetamatati kunye neFeta ushizi
Iincwadana ezi-2
Ukulungiselela: imizuzu eyi-10
Ukulungiselela iresiphi: imizuzu engama-4-6
Ukuba ixesha lixinzezela, esikhundleni se-omelette upheke amaqanda aqhekezayo ngendlela eqhelekileyo, ngokuqhelekileyo udibanisa amaqanda kunye ne-spatula okanye i-spoon yamaplanga. Amaqanda ngumthombo ophezulu kakhulu weprotheni ephakamileyo, 4 g yayo equlethwe kwelinye iqanda elimhlophe. Ioli e-Olive yokutshiza; Iiprotheni zamaqanda amakhulu amakhulu; 1/2 ithisipuni yome oregano; I-1/2 indebe isatatoes esitsha, idayi; I-1/2 indebe eluhlaza i-paprika, idibene; 2 tbsp. iipuni ze-Feta ushizi; ityuwa kunye nomthunzi omnyama womhlaba.
Ukulungiselela iresiphi:
Ukucoca ngeoli yeoli kunye nenkuni enkulu yokukhenkca kunye nokutshisa phezu kobushushu obuphakathi. I-Whisk abamhlophe beqanda nge-oregano. Dlulisa umxube kwipani yokutshiza kwaye upheke imizuzu emi-3-5 (de kube iiprotheni zinyanisiweyo), usebenzisa i-spatula, ngokukhawuleza ukuphakamisa i-omelet kwaye uguqula i-pan yokuthambisa ibe yiprotheni eluhlaza ukuya ngasezantsi. Beka kwisiqingatha se-omelette utamatisi, i-paprika kunye neFeta ushizi. Ukusebenzisa i-spatula, gquba imifuno kunye noshizi ngesigxina se-omelet. Ixesha kunye neetyuwa kunye nepepper ukuze unambitha, nquma i-omelet ibe ngamacandelo ama-2 uze usebenze. Ixabiso lesondlo sesahlulo esisodwa (1/2 omelet): i-30% ye-fat (3.6 g, ii-2 g i-fat fat), i-20% ye-carbohydrate (5 g), i-protein ye-50% (14 g), i-1 g i-fiber, i-97 mg ye-calcium, 1 mg yentsimbi, 347 mg ye-sodium, 109 kcal.
I-quinoa isaladi kunye ne-shrimps kunye neoli yesesame
4 servings
Ukulungiselela: imizuzu eyi-10
Ukulungiselela iresiphi: imizuzu eyi-10
I-Quinoa yiyo kuphela i-grains epheleleyo elinezityebi kwiiprotheni kwaye iqulethe zonke ii-amino acid ezifunekayo. 1 indebe yequinoa eluhlaza; 450 g yezixhobo ezilungele ukulungiswa kweesayizi eziqhelekileyo; 1 i-pepper enobomvu okanye obomvu, ehlanjululwe kwaye igalelwe iikhabhi; 3 tbsp. iipuni ze-coriander; 2 i-plum ecocekileyo ye-anyanisi eluhlaza; 2 tbsp. iipuni zelayisi zewayini; 1 tbsp. ipoon yeoli yeesame; ityuwa kunye nomthunzi omnyama womhlaba.
Ukulungiselela iresiphi:
Kwipuphu yokutya uthele i-quinoa eneziglasi ezimbini zamanzi, ubeke umlilo oqinileyo uze ubilise. Ukunciphisa ubushushu, gubungela ngesiqhekeza uze upheke imizuzu eyi-10, de kube yonke inkunkuma ifakwe, kwaye i-croup ayiyi kubonakala. Susa ekutshiseni kwaye udibanise nezi zithako ezilandelayo. Ixesha kunye neetyuwa kunye nomsila omnyama ukunambitha. Ixabiso lesondlo ekusebenzeni: i-21% ye-fat (6 g, 1 g i-fat fat), i-44% ye-carbohydrate (31 g), i-35% yeprotheni (25 g) i-4 g i-fiber, i-40 mg calcium, i-3 mg yensimbi, i-199 mg ye-sodium, 281 kcal.
Inkukhu nge-curry, irayisi ebomdaka kunye neepasta ezihlaza
4 servings
Ukulungiselela: imizuzu eyi-10
Ukulungiselela iresiphi: imizuzu eyi-15
Inkukhu inyama ngumthombo ongcono kakhulu weprotheni ephilileyo, irayisi ebomvu icebile kwi-fibre kunye ne-vithamini B, kwaye ukhilimu omuncu uqukethe i-calcium eqinisa iinthambo zethambo. 2 iifuni zeoli zeoli; I-1/2 indebe ye-anyanisi, idayi; 2 i-clove ye-garlic ekhutshiwe; 1h. i-spoon ye-ginger ecocekileyo ecocekileyo; I-450 g intsasa yenkukhu ngaphandle kwamathambo kunye ne-peel, uthathe iziqwenga 2.5 cm ngobukhulu; 2 iisupuni zepowder powder; I-1/2 tsp ikhofi coriander yomhlaba; 1/2 amathisipuni setyuwa; I-1/4 tsp ipompe emnyama; 1 inkomityi yeenkukhu ezingenasiphelo; Iikomityi ezimbili zeerayisi ezibomvu; 1 indebe yee-peas ezihlaza. I-1/2 indebe ye-fat-fat sour cream; 2 tbsp. iipuni ze-anyanisi eluhlaza.
Ukulungiselela iresiphi:
Kwi-pan enkulu yokukhenkca ipom, ukutshisa ioli phezu kobushushu obuphakathi. Beka i-anyanisi, i-garlic kunye ne-ginger kunye nefry emizuzu emi-2. Yongeza inyama kunye gazinga malunga nemizuzu engama-3 kude kube yinto ebomvu kuyo yonke indawo. Yongeza i-curry, i-coriander, ityuwa kunye nompu omnyama kwaye udibanise kakuhle. Yongeza umhluzi wenkukhu uze ubilise. Ukunciphisa ubushushu kwaye upheke imizuzu eyi-10 - de kube inkukhu ikulungele. Okwangoku, kwisikhwama esisezantsi, ubilise iikomityi zamanzi ezimbini. Phala ilayisi uze udilize imizuzu eyi-8. Yongeza ii-peas eziluhlaza, gubungela uphinde upheke amaminithi angama-2 ngaphezulu, kude kube yilapho yonke i-liquid ifakiwe. Susa inkukhu emlilweni uze uyixube nge-ukhilimu omuncu kunye no-anyanisi. Ukukhonza ngokubeka phezu kwerayisi kunye neepere. Ixabiso lentlawulo ngokukhonza (i-ingqungquthela yenyama, inxalenye yesibini yeglasi yelayisi kunye neeperesi): ii-fat (16 g; 1 g) ii-carbohydrate (48 g), iprotheni ye-36% (36 g), i-4 g i-fiber , 73 mg ye-calcium, i-2 mg yesitye, i-502 mg ye-sodium, i-399 kcal.
Kutheni izidlo eziqinileyo zibhujiswa?
Ngamafutshane, ukutya okusekelwe ekungondlekeni akunakunceda umzimba, ngo-novices, ukunciphisa ngokukhawuleza kweekhalori kubangele ukuba kube nefuthe ledayuretic. Oku kuthetha ukuba ukunciphisa okokuqala kwiikhilogram, ozozibona kwisikali, akusisiphumo sokulahlekelwa ngamanqatha, kodwa kuphela umbane onokulahlekelwa ngumzimba. Ukuba ufumana ama-calorie angama-1,200 ngosuku (oko kukuthi, ngaphantsi kwexabiso elincinci elifunwa ngabaninzi besetyhini ukuxhasa umsebenzi wazo zonke iinkqubo zomzimba), unesiqiniseko sokusebenzisa ubunzima besisipha endaweni yeoli. Ukuba udla ngaphantsi kweyona mininzi efunekayo yeekhalori nje ukugcina umsebenzi wokuphefumula kunye neziko zonke (inani leekhalori ziyahluka, kodwa li malunga ne-900 ngosuku), umzimba wakho uya kumoya yendlala; ngenxa yoko, akayi kuyingxenye kunye nokuhla kwezinto zakhe zokugcina amandla (oko kukuthi ioli). Phakathi kwezinye izinto ezingonakalisiyo zokutya ezidakisayo kukungabikho kwamandla, ukulala okungapheliyo, ukulamba rhoqo nokugqithisa ngokweqile. Ngokuqhelekileyo, ukuba ugcina ukutya okunzima kakhulu, ukukhawulela ukusetyenziswa kweekhalori, isimo sakho sengqondo asiyi kuba mnandi kakhulu, abachazileyo bayichaza.