Kubva Chicken Salad kune Smoothies ... Zvimwe Zvokudya Zvaunofanira Kuzvidzivirira
Kunyange zvazvo zviri chokwadi chechokwadi kuti "zvikafu zvose zvinogona kukodzera" mune chirwere cheshuga chekushaya utano, kune zvimwe zvekudya zviri nyore (uye hutano) kuti urege. Izvi zvinowanzosvika pakugadzirisa chikamu. Chimwe chikafu chinokonzerwa nehuga kana mafuta chinogona kushanda mukudya kwako kana iwe uchingoruma kana maviri. Asi kunyanya kana iwe uchidya kunze, ndeipi chikonzero chekuzviidza iwe nechikamu chikuru chechimwe chinhu chinongo "fanira" mune zvishoma?
Hezvino zvinhu zvishanu zvekuchengetedza paunenge uchidya kunze kana kutenga zvokudya zvakagadzirwa:
Tuna, Chicken, kana Egg Salad Sandwiches
Ini ndiri mukuru mukuru we sandwiches, kunyanya kuvanhu vane chirwere cheshuga. Maonda emapuroteni nemiriwo pazvidimbu zvechingwa chezviyo zvakakwana zvinokonzera kukurumidza uye kwakagadzikana chirwere cheshuga-chakanaka kudya. Asi chenjerera nezve tuna, chicken uye evha saladhi sandwiches, kunyanya kana uri kudya kunze. Yakawanda yekutengesa yakagadzirwa nesadhiji sandwich fillers inoshandisa yakazara mafuta yakazara mayonnaise. Izvi zvinokonzera koriori uye mafuta mazinga sky-high. Kana uri kubika kumba, shandisa zvakakwana zvakaderedzwa-mafuta kana mafuta asina mafuta mayonnaise kuti uite zvose pamwe chete. Kana uri kudya kunze, zvichida zviri nani kudarika sandwiches ye saladi.
Southwestern Salads
Iwe unogona kuisa mazwi "taco" uye "saladhi" mumutauro mumwechete, asi hazviiti kuti zvive neutano. Zvokudya zvakagadzirwa neshudhi zvinotanga ne-mapeji maviri emashizha ane mashizha (iyo inonzi darker iyo yakasvibirira zviri nani) uye inogadzirwa nemaperembudzi ane simba, kwete emashizha yemiti, zvichida michero uye kupfeka chiedza.
MaSouthwestern salads, kune rumwe rutivi, kazhinji koriori mabhomba nekuda kwemafuta akazara, nyama dzakabikwa, zvipfeko zvakaoma uye fried salad toppers. Iko kune utano kunze uko, asi iyi ye "salads" inofanira kunge iri mutsvuku.
Smoothies
Smoothies inogona kunge yakafanana neyekudya kwehutano, asi kazhinji haisi.
Zvivako zvakawanda zvekutengesa zvinoshandisa smoothie zvinosanganiswa zvinenge shuga yakawanda yakawedzerwa, kunyanya kune munhu ane chirwere cheshuga. Muchero wakanaka we smoothies unogadzirwa nemichero isinganzwisisiki kana yechando yakasvibiswa, mukaka wakaderedzwa-mafuta, yogurt, uye zvichida yakasviba tofu. Iko-fat-fat milk, silken tofu uye kunyange whey protein powder inogona kubatsira kuwedzera mapuroteni anogadzirwa nes smoothie, zvichiita kuti uve nemaonero akanaka. Zvisinei, kunyange utano hwakanaka hwe smoothies hunogona kupa huwandu hwekhabhohydrate kana iwe ukavaita mukuru. Kana uri kutenga shanduro yakagadzirwa kare kubva kuresitorendi, verenga chirairo chezvokudya uye ona nhamba yakakurudzirwa chikamu. Kana uri kutenga smoothie mutsva kana kuita imwe pamba, tema 8-12 ounce ushumiri hukuru.
Zvimwe Zvine Utano Smoothie Recipes
Restaurant French Fries
Kunyangwe zvazvo dzakawanda zvekudyara ikozvino dzinoshandisa mafuta anotsika-mafuta asingasunungurwi, maruva eFrench anowanzosungwa nemafuta, makoriyumu uye sodium. Chikamu chikuru kubva pakudya kwekutsanya kwekutsanya kazhinji kichange chiri mazana mashanu nemazana matanhatu, makirogiramu emafuta uye 1000 mg sodium. Saka panzvimbo yekucheka, sarudza rutivi rwezvibereko kana saladhi pane.
Frozen Pot Pies
Pano pane nhamba yakanaka yezvokudya zvinonaka uye zvinonaka zvinowanika pamusika nhasi - Utano Hwakanaka uye Mafuta Akakosha anogadzira zvigadzirwa zvekudya zvinowanzoperesa mafuta uye sodium.
Zvisinei, mazai akawanda emvura yakanyanyisa akazara nemafuta, marori uye sodium. Tarisira kuti chikafu chinokonzerwa nechando chine mari yako pakati pe 600-1000 makorikori, kubva pane 30-60 gm emafuta uye kunenge 1000 mg sodium.