Nutrition Highlights (pakushanda)
Maoriro - 239
Fati - 11g
Carbs - 28g
Protein - 8g
Nguva Yese 15 min
Gadzirira 10 min , Cook 5 min
Kushumira 2 (1 kuvhara chimwe nechimwe)
Kana iwe wakagara uchidya sandwich kwemasikati, ungave uchiwana sodium yakawandisa mune imwe kudya pasina kuziva. Kutengeswa kwemahombwe kunogadzirwa nechingwa uye kunodya nyama ndezvimwe zviito zvakakura pakuuya kwekuvanzwa sodium . Wedzera chezi, salty condiments, uye rumwe rutivi rwechiputi, uye iwe zvechokwadi une zuva rinokosha ye sodium masikati masikati. Iwe unogonazve kunakidzwa nekunakidza uye kwemazuva mashoma, kunyange zvakadaro. Iwe unongofanira kungwarira pamusoro pekuita kwauri kuita.
Kushandisa chirwere chegorosi rose kana kuputira pane zvimedu zviviri zvechingwa inzira imwe yekuderedza sodium. Kuwedzera matani eveggies matsva uye kubvisa nyama yakagadzirwa-sodium yakazara ndiyo imwe nzira yakanakisisa yekuita kuti kudya kwenyu kwemasikati kuve nehutano-hutano uye neropa-rakanaka. Puroteni yakasimwa kubva kune chickpeas mu hummus inoita kuti iwe uchange uchizadzwa pasina nyama. Pakupedzisira, tarisa huwandu hwehutu hunoshandiswa hunoshandisa, zvakadai semasiki kana kupararira, maorivhi, uye cheese. Zvimwe zviduku izvi zvinoenda kure, saka iwe unoramba uchinge uchinge usingawanzoregi.
Zvimwe
- 1/2 teaspoon mafuta omuorivhi
- 1-inch slice tsvuku nyekisi
- 1/2 mideji tsvuku tsvuku tsvuku
- 1/2 duku zukini
- 2 zviyo zvose wraps kana tortillas
- 1/4 mukombe hummus
- 1/2 mukombe mwana sipinashi
- 2 tablespoon feta cheese, crumbled
- 1 teaspoon yakaoma oregano
- Supuni 1 yakatswa maorivhi madema
Kugadzirira
- Muchikamu chiduku, mafuta anopisa pamusoro pepakati-pasi moto. Itai zvakasvibirira tsvuku anyezi, bell pepper, uye zucchini. Wedzera ku skillet uye kudirana, kushungurudza, kusvika zvishoma, anenge maminitsi mashanu.
- Muchikamu chakasiyana, kupisa wraps.
- Paridza hafu yenguva yekudzikisa pasi mukati mega rega. Gura sipinashi pakati pezvinyorwa, ipapo kumusoro nemiti yakasimwa. Fwanya ne feta, oregano, uye maorivhi.
- Vhura mitsetse pamusoro pekunyora, uye gura hafu hafu-yakachenjera.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Wedzera chero veggies iwe unofarira kugovera iyi, yakadai sokusunwa mushwa kana kukopwa, kana mapukisi matsva uye tomate.
Hauna hukama huri muruoko here? Edzai uye musuke zvishoma pane 1/4 mukombe yemakwenzi emakwenzi, uye pindai ne 1/2 teaspoon garlic poda uye juisi yemuti mumwe nomumwe kuitira chickpea kupararira. Zvichida, iwe unogona kugadzira uye unoita batch yakakangwa tsvuku tsvuku lentil hummus kana kuti yakabikwa yakabikwa nyeredzi beet hummus .
Unoda mapurotini akawanda here? Wedzerai imwe yakasara yakakangwa kana kuti yakakangwa kukuputira iyi.
Kubika uye Kushumira Mazano
Shumira pamwe nerutivi rwezvibereko zvekudya kwemasikati.