Nutrition Highlights (pakushanda)
Calories - 393
Fati - 9g
Carbs - 58g
Maprotheni - 23g
Nguva Yese 10 min
Prep 5 min , Cook 5 min
Kushumira 1
Iyi yekusvitsa pizza ishanho yakanaka kuenda kune kudya kwemajoka. Pakati pegorosi rose, ganda rakasviba, uye maharia machena machena, unowana girasi 12 ye fiber (inenge 47 muzana yezvinodiwa zvako zvezuva nezuva) chinhu chekutanga mangwanani.
Kudya zvakanyanya fiber ndeimwe yezvokudya zvakanakisisa zvekuti tweaks unogona kuzviita kana uchishanda kuderedza cholesterol yako. Sei? Yakaratidzwa kubatsira rubatsiro rwezasi rweLDL (ndiyo "yakaipa" cholesterol) uye iyo inodzivirira mwoyo wako uye kuderedza njodzi yekurohwa, chirwere chechirwere cheshuga, uye kunyange kutapudza. Sezvo fiber inofamba nenzira yako yekudya, inozvisunga nemakorikori uye inobatsira kuitakura.
Chii chinonzi "kudya zvakanyanya fiber" zvinorevei zvakadaro? Iwe unogona kuverenga mabhii ekudya zvinoshandiswa pakusarudza zvokudya zvinopa zvakawanda zvezvo uye tarisa kumusoro magiramu e fiber mune zvese zvekudya iwe unodya. Kana, iwe unogona kutora nzira yakajeka uye inoshingairira kusanganisira mamwe magugi, maruva, uye zvakasiyana-siyana zviyo muzvokudya zvako (fiber inongowanikwa muzvokudya-based foods!) Kuti iwe pachako kuwedzere kushandiswa kwako-usingazvifungidziri. Zvishoma pazvokudya zvose-kunyange kambamambakwedza-anowedzera kuti akubatsire kuzadzisa zvaunoda zuva nezuva.
Zvimwe
- 1/2 mukombe mhenje nyemba
- 1 iri pakati pegorosi pita, yakaparadzana nehafu
- 1/2 cup cup marinara sauce
- mashizha kubva kumakumbo mana emheyo yakachena
- 1/2 mukombe mwana sipinashi mashizha
- 2 guru radishes, yakatswa
- 1/4 mukombe wekase mozzarella cheese, shredded
Kugadzirira
- Wedzera mahairi machena kune chikwata chepakati uye kupisa kwemaminetsi matatu kusvika ku4, zvichiita kuti zvishoma zvivepo. Bvisa uye sarudza paunenge wakagadzirira.
- Gurai gorosi pita yose muhafu, kuitira kuti iwe ugume nemakumbo maviri. Iparidzira pamusoro pe 1/4 mukombe marinara sauce pane imwe neimwe uye nzvimbo munzvimbo inopisa skillet, marinara sauce nechepamusoro. Pisai kwemaminitsi maviri kusvika matatu kubva ipapo.
- Fukidza mashizha emuti pamwe chete pakati pehafu miviri, ipapo sipinashi, nyemba, uye radishes. Fwanya cheese kumusoro.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Pasinei nemhando yehairi iwe unoshandisa, iwe unofara mazamu akanaka ekusimbisa fiber (yakakwana yekuderedza cholesterol), kuzadza mapuroteni, iron , nezvimwe. Nyemba nyemba uye chickpeas, somuenzaniso, angaita swaps dzinonaka.
Izvo zvinoenderana nemashizha ane mashizha. Kana iwe wakambove uripo, sarudza izvozvo panzvimbo iyo, kana uedze mashizha mashomanana e-basil panzvimbo ye thyme kune rimwe girasi rekare rechiItaly.
Kubika uye Kushumira Mazano
Kuti uchengetedze nguva iwe unogona kushandisa mahonji machena emakwenzi. Ingova nechokwadi chekuvhenekesa vasati vadya kuti vaderedze zvigadzirwa zve sodium. A rinosuka rinogona kuderedza sodium kusvika kusvika 40 muzana!
Chii chaunofanira kuita nemamwe mahairi munharaunda? Zviponese ivo kwemasikati kana kudya kwemanheru. Vashandise mumapokotini eatinotakura , somuenzaniso, kuti muenderere mberi nemusoro wevggie-mberi wezuva.