Uri kudya chibereko chakakwana here? IA USDA inokurudzira kuti vakawanda vakura kuwana 2 kusvika ku 4 servings (anenge 2 makapu) pazuva, asi vazhinji vedu tinopera! Ini pachedu ndinoda michero uye ndinoidya kazhinji, asi haisi munhu wose anosvika aporo apo ivo vachida hove. Heano nzira shanu dzakanaka dzekuita michero kunofadza.
1. Wedzerai Chocolate Chokudya
Kana uchiri kufunga kuti chokoti ndiyo kudya hapana-kwete, inguva yekusimudza kuti uende.
Chokotiro yerima yakazara nemararamiro ehutano (mumoderation, zvechokwadi). Dzorera zvibereko zvako zvekudya zvakakwana nekuzvibatanidza nezvibereko zvitsva. Sungai mamwe masitokiti tsvina tsvina (aka dark chokoti), uye muwaise pamusoro pemarudzi ose emichero: mawaniro matsva, mapinapple chunks, mapapiro emaapulo, munozvitumidza! Iwe unogonawo kutarisa mutambo wako uye kuita raspberry kiss mabhanchettes, choco-berry rinotapira yogurt rakakwana, kana chokoti bhana nacho .
2. Dzorera Izvo Zviri Mumores
Classic S'mores isinganzwisisiki inonaka. (Ndiani asingadi chokoleti yakanyungudutswa, gooey marshmallows, uye mavhinga anokonzera ma graham?) Asi ndakawana nzira yekurasa ma calori uye mafuta uye kuwedzera hutano. Ndinoshandisa zvigaro zveapuro zvishoma panzvimbo yevanokanganisa graham, uye chigumisiro chacho ndechokufunga-kunetseka kunoshamisa! Iyo apuro inowedzera rimwe juiciness inoshanda zvakanaka kwazvo nezvimwe zvinonaka.
Open-Faced Apple Zvinotyisa
Kirase yose: 126 makorikiti, 3g mafuta ose (2g akagara mafuta), 30mg sodium, 26g carb, 2.5g fiber, 18,5g shura, 1g protein
1. Muchikamu chiduku che microwave-yakachengeteka, microwave 2 mashupuni mini mashoma-toro tsokolate chips pa 50 muzana simba kwemaminitsi makumi maviri nemashanu. Tsigira kusvikira rakanaka uye yunifomu.
2. Kuparadzira chokoti pamativi maviri akaenzana 1/2-inch-thick gala kana Fuji apula zvimedu. Pamusoro ne 2 maspuniki min marshmallows.
3. Kushandisa chisiki chekicheni, kupisa kwemvura kunopisa kusvikira zvinyunguduka uye zvakasvibiswa, maminitsi mashanu kusvika ku10.
(Zvichida, microwave kwemaminitsi makumi maviri.)
4. Nyatsopwanya imwe mafuta-fat gracker cracker uye uisase pamusoro pemapapu emaapuro. Rega mwana wako womukati adzorere!
3. Shingairira
Kana usina kumbobvira wadya chibereko chako mufomu yakaoma, iwe uri kurasikirwa. Chidimbu chimwe nechimwe chakafanana nekurumwa kwebasa rose rezvibereko!
Bata bhagi remakwenzi amafriji kana mango chunks kubva muchitorosi uye uzviputire zvakananga mumuromo mako. Ingotarisa zvigadzirwa kuti uone kuti hapana shuga yakawedzerwa. Uyewo ipai recipe yangu yeFro-Yo Grapesicles edza!
Imwe nzira yakajeka yekufarira michero yakaoma iri mu smoothie ine utano-asi kwete yose smoothies ine utano. Kuti uchengetedze makoriro ako, chepuka DIY smoothies .
4. Ita Perk Up Salads
Funga kupfuura veggies apo iwe unokanda pamwe chete saladi! Zvibereko zvinogona kunge zvakagamuchirwa uye zvinonaka. Ita pamusoro pehadhi yako nemabriji nokuda kwekunaka kwekunaka, kana kutema mamwe maapuro kune mamwe mashoma. (Aples ndiyo imwe yenzira dzangu dzinodiwa crouton !) Zvibereko zvinogonawo kuwedzera zazzle ku-deli-style salads. Wopira utano hwakanaka hwekuku newaini inenge iine mavara uye makumi masere mazambiringa. Pane zvinopfuura imwechete, zvichivapa vose vanoedza.
5. Grillin '
Zvibereko zvinogona kutonhora zviri nani kana iwe uchidya. Heano kamukira kuti ikubatsire kutora bhora rako reBQQ iyi yezhizha.
Yakavhenganiswa Mafuta Anobatanidzwa Kebabs & Dip
1 / 4th recipe (1 kebab inenge 3 tbsp dip): 135 makorikori, 0.5g mafuta ose (0g akagara mafuta), 17mg sodium, 30.5g carb, 3g fiber, 23g shuga, 4.5g protein
1. Kana ukashandisa skewers yemapuranga, nyungisa mumvura kwemaminitsi makumi maviri ekudzivirira kupisa. (Iwe unoda 4 skewers.)
2. Gadzirai zvinotevera zvinoshandiswa kuti zvidimbure: mafuta masere ane mafuta asina mafuta echigurisi, 1 kikapu yakagadzirwa shuga chena, 1/8 teaspoon sinamoni, uye 1/8 teaspoon vanilla extract. Kusanganiswa kusvika zvakanyatsogadzirwa uye kushandiswa. Refrigerate kusvikira yakagadzirira kushumira.
3. Cheka michero inotevera mu-1-inch chunks; iwe unoda mukombe wega woga: chinanaini, mango, peach / nectarine, uye bhanana.
Vapfekedze pa 4 skewers, kutakura zvidimbu pamwe chete. Fukidza ne 1/4 teaspoon sinamoni.
4. Isai grill (kana kuti grill pan) yakasvibiswa nejasi risina kupisa kusvika mukati. Wedzera skewers, kuvhara, uye kubika kwemaminitsi matatu nechepamusoro, kusvikira michero yakasvibiswa uye yakamera. Kana ukashandisa pani yegrill, shandisa mabheji, uchibvisa pani kubva kune kupisa pakati pematche kuti udzore zvakare.
5. Kushumira nekuvhara uye kunakidza kunhuvira kwakanaka kwezhizha!
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!