Uma ubona ukudla okusheshayo kwamaKristu, zama ukujoyina izinhlobo zemifino noma ufuna nje ukuzama ukudla okusha ngaphandle kokudla inyama, khona-ke lokhu kukhethwa kokupheka kungokwenu!
Akunandaba ukuthi ungumuntu odla imifino noma ungumlutha nje, kubalulekile ukuthola amaprotheni anele ukugcina impilo yomzimba wakho. Kubantu, inani lamaprotheni adingekayo lingahlukahluka ngokuvumelana nesigqi sokuphila, ukusetshenziswa kwamandla, isisindo somzimba. Ngenxa yalezi zokupheka, ungakwazi ukwakha ukungabi namaprotheni emzimbeni wakho futhi ujabulele ukunambitheka okumangalisayo. Futhi, ekugcineni, ingxenye ejabulisayo kakhulu - isidlo ngasinye sinamakholori angaphezu kuka-400 azokusiza ukuba uhlale ungesimo. Into eyinhloko, khumbula, kungakhathaliseki ukuthi mangaki amakhilogremu isidlo esiqukethe - kubaluleke kakhulu, ukuthi izakhi eziningi zingangena emzimbeni wakho. Zama futhi uzomangala!
1. I-tacos yaseMexico i-Salsa Verde enokugcwaliswa kwamalenti, ama-mango kanye negromegranate.
Le recipe enhle ye-tortilla egcwele ukugcwalisa izokufaka emkhathini wangempela waseMexico. Futhi uzoba umthandi othanda amalenti, ocebile ezintweni eziwusizo: i-fiber, amaprotheni, i-folic acid, i-magnesium nensimbi!
2. Isangweji lesitshalo semifino ne-omelet, isipinashi kanye utamatisi omiswe ilanga.
Sekuyisikhathi eside saziwa ukuthi amaqanda angumkhiqizo ophansi wekhalori onokuqukethwe okuphezulu kwezakhi. Futhi uma uhlanganisa amaqanda nemifino ibe yisidlo esisodwa, uzothola "ibhomu" elihlwabusayo, eli-vithamini lomzimba wakho. Kuyasiza kakhulu ukusebenzisa lesi sidlo ukuze uthole ukudla kwasekuseni.
3. Amazambane ama-sweet cheese agqoke ama-black bean namaqanda.
Eqinisweni, amaqanda iyisithako esibaluleke kakhulu ezitsheni eziningi. Izici zokunambitheka ezikhethekile zisiza amaqanda ukuba enze noma yikuphi ukudla okunomsoco. Zama ukupheka amazambane akhekhekile amaqanda namaqanda, futhi uzojabula kakhulu.
4. Isaladi edlayo kusuka iklabishi, ama-chickpeas, i-fennel ene-orange dressing.
Isamba samandla se-vivacity esivela kulesi sidlo siyaqinisekiswa kuwe. Futhi ungenza futhi ngenxa yokuntuleka kwe-calcium, i-potassium, i-magnesium, insimbi, ithusi, i-zinc, i-chromium ne-aluminium, equkethe izithelo ze-fennel.
5. Ama-pancake akhishwe kusuka ku-courgettes.
Uyazi ukuthi i-zucchini iyimikhiqizo emihle ecebile ezakhiweni ezihlukahlukene - insimbi, ithusi, i-phosphorus, i-potassium, i-magnesium ne-sodium, kanye namavithamini weqembu C no-B. Ngakho-ke, ngokulungiselela ama-pancake avela kuma-courgettes, uzothola "umthamo wokubulala" wezinto eziwusizo.
6. I-fennel ethosiwe, i-asperagus no-anyanisi obomvu namaqanda ka-parmesan nama-hard-abilisiwe.
Inhlanganisela enkulu yezithako ezinempilo kuzokuqinisa usuku lonke. I-Asparagus iyocebisa umzimba wakho nge-carotene, i-saponins kanye ne-asparagine.
7. I-air parfait kusuka ku-yogurt yama-yogurt.
I-dessert ephelele "engenakufinyeleleka" - i-parfait izophakamisa imizwa yakho futhi isize ukuphumula emva kosuku olunzima.
8. Isobho lokudla okunomsoco kusuka kwamakhowe kanye nelayisi omnyama.
Enye yezinsizi eziphansi kakhulu zekhalori owake wazila ukudlala. Umbono okhangayo nokunambitheka okumnandi kuzokujabulisa ngisho nemifino engavamile.
9. I-"steaks" enomnandi ephuma kukholifulawa ngamalenti.
Wake wacabanga ukuthi ungakwazi ukupheka i-steak ekholifulawa! Kuvela, kuhle kakhulu. Kukhona umehluko owodwa kuphela omncane ne-steak inyama - inani lemisebenzi ewusizo ekholifulawa liphakeme kakhulu kunokudla.
10. Pizza esiphundu neklabishi kanye noshizi wezimbuzi.
Ngokuba noma yikuphi ukukhishwa kwe-goatman ye-French kuyindlela yokwelapha yangempela, eyenziwe ngobisi obungasetshenziswanga. Ngakho-ke i-pizza ne-add of cheese yembuzi kulula ukugaya ngomzimba wakho, futhi uzozizwa ujabule ngempela.
11. Ubhontshisi obumnyama obunambitheka ne-yoghurt, i-paprika ne-zucchini.
Emabhontshisi amnyama aqukethe inani elikhulu lama-amino acids kanye nezakhi, okuvumela ukuba uthole ukudla okuphelele ngesikhathi esidla. Futhi uma ufaka i-zucchini ne-yogurt kuyo, ke isidlo siphunga ngendlela engenakuqhathaniswa.
12. I-mini mini pizza nekholifulawa, i-yogurt kanye nemifino eboshwe.
Le recipe yokudla okunempilo ayidingi isikhathi nemali. Le pizza ingazidla ngokuphephile, uphathe abangane nabathandekayo futhi ungacabangi ngesilinganiso se-carbohydrate engozi.
13. Amakhowe amaPittobello ama-Portobello ane-feta cheese no-utamatisi.
Iresiphi emnandi yesidlo sasuku zonke nge ukunambitheka okumangalisayo kusuka kokudla okuphansi kwekhalori.
14. Isobho se-nutritive pea.
Ama-peas angumthombo wamaprotheni amaningi. Ngakho-ke, lesi sobho sizoletha inzuzo enkulu emzimbeni wakho, futhi uzojabulisa ngokunambitheka nokukhilimu ukuthungwa.
15. Amakhowe agwetshiwe uPorte Bello.
Izinhlobonhlobo zezinambuzane Porte Bello enezigqoko ezinkulu ziyisithako esibalulekile ekulungiseleleni izitsha eziningi. Ikakhulukazi ezithakazelisayo zitholakala ngezigqoko zalawa amakhowe izitsha ezihlukahlukene ezithwetshiwe. Lesi sidlo esiwusizo sizokhumbuza i-pizza, lapho esikhundleni senhlama isisindo se-champignon sisetshenziswa.
16. I-porridge yasebusuku enezinhlanzi ezihlaza okwesibhakabhaka namahlamvu e-chia.
Imbewu ye-Chia ithandwa kakhulu phakathi kwezitshalo futhi ifuna ukunciphisa umzimba, njengoba ikuvumela ukuba ugcwalise ukungabi khona kwezici ezibalulekile emzimbeni futhi unikeze imiphumela ye-saturation.
17. Hlanganisa ama-tacos ngamabhontshisi abamnyama, ushizi kanye ne-cashew.
Enye yezinzuzo zaleli recipe yokudla waseMexico yinto elula yokupheka. Awudingi isikhathi esiningi namandla ukuze ulungise isidlo esisebenzayo somzimba wakho.
18. Ama-pepper ase-Spanish anezinhlamvu ze-movie.
Imbewu i-kinoa, ecebile amaprotheni, i-fibre nama-amino acids, unike lokhu isidlo ukunambitheka okuyingqayizivele futhi ugcwalise isakhi sezakhi.
19. Amaqebelengwane amnandi amazambane nama-lens ane-sauce lemon.
Kuvela ukuthi lezi zitshalo aziyazi izitsha ezishisayo kuphela, kodwa futhi namaswidi. Uzomangala ukuthi ukunambitheka kwamazambane nge-lemon sauce kungaba yini.
20. Ama sandwich we-lentile anezondlo.
Uma ufuna ukuhlukanisa ukudla kwasekuseni kwakho futhi ngesikhathi esifanayo uthole isilinganiso esiphezulu samavithamini usuku lonke, khona-ke le recipe yikho.
21. Iphayi elicebile le-multilayer elivela kumazambane, imifino kanye nobhontshisi abamnyama.
Kunezindlela zokupheka eziningi zemifino yemifino, kodwa yile recipe ehlanganisa ndawonye ukudla okunezakhi ezidinga umzimba wakho.