Kutenga muzhinji kunogona kukuchengetedza mari, asi kana usingashandisi zvaunotenga, hazvina kukodzera! Heano dzimwe nzira dzinofadza dzokushandisa shanu dzinodyiwa zvokudya zvakawanda.
Oats
Kana hove inoshandiswa kugadzira mangwanani ako oatmeal, inguva yekuwedzera oats yako kumusoro. Tora chigadziko chikuru chemidziyo yesimbi-yakagadzirwa kana yekare (kana zvose zviviri!). Kusiyana nemhando iyo pfupi, aya maviri akazara nezvinhu zvakanaka-zve-iwe michina uye fiber.
Hongu, oats zvakanaka nokuda kwekudya kwekudya, kunyanya husiku hwemanheru hwevanhu vakabatikana. Asi iwe wakambofunga nezvekuvashandisa kwekudya kwemanheru here? Iwe unenge uchingotarisana nekodheka iyi.
Shrimp & Cheesy Oats Bowl
Yese recipe: 334 makori, 10.5g mafuta ose (4g akagara mafuta), 687mg sodium, 30.5g carb, 5g fiber, 1g shuga, 28g protein
1. Muchidimbu-duku duku, tora 1 1/4 makapu emvura kusvika kumota.
2. Wedzera 1/4 mukombe we-iron-cut oats uye dash yemunyu, uye dzoka kubika.
3. Deredza kuderedza mufananidzo. Dhavhara uye gadzira maminitsi makumi matatu, kana kusvika uwedzere.
4. Panguva ino, gadzira chikamu 1 chekati-cut bacon (kana turkey bacon) kusvikira crispy, zvichida mu skillet pamusoro pepakati mukati kana pamuchengetedzwa wakachengeteka mu microwave. (Ona bhokisi rekubika nguva.)
5. Wedzera 2 maspuniki akaiswa pasi-mafuta cheddar cheese, 1 teaspoon chiedza yakarochwa bhotela (kana kuchena kwebheteri yakapararira), uye 1 kikapu yakakanyiwa yakakanyiwa muhari. Ika uye fukisa kusvikira wapisa uye uchanyauka, anenge 1 miniti.
6. Tumira oatmeal kune ndiro iri mukati.
7. Ita se skillet yakasvibiswa nejasi risina kupisa kusvika mukati. Wedzera maawa 3 (anenge 6) yakakura shrimp yakasvibirira (yakatsvairwa, miswe yakabviswa, yakabviswa), 1 teaspoon jemoni, 1/8 teaspoon garlic powder, 1/8 teaspooniiiiiiiiiiiiiiii podhi uye dashi yepiresi yakasviba. Ika uye fukisa kwemaminitsi makumi mana, kusvikira wapedza.
8. Wedzera shrimp kune ndiro yakasvibirira. Chop kana bhatoni inoputika, uye shandisai shrimp. Pamusoro ne 1 kiyiyo mapapiro.
Nyama
Iwe unogona kuwana zvakanakisisa maitiro pamombe, nyama, uye dzimwe nyama paunotenga zvikamu zvakawanda. Asi zvakadini kana iwe usina tambo yose yebhola iri kuuya pamusoro pekudya kwemanheru? Usatya. Nyama inopisa zvakanaka, uye inogona kusvibiswa nyore nyore kwemanheru akawanda kuuya.
Nzira yakanaka yekushandisa tani yeprotheni panguva imwechete ( inokosha macronutrient ) ndeyokubika iyo inononoka . Ita rhepe yakafanana neyiyi pamusoro pemagumo ekupedzisira, uye iwe uchadya kudya uye kunyange mangwanani-ngwanani (yakakurumbira kuputirwa mu omelettes) kwemazuva!
'Cue the Pulled Pork
1 / 6th recipe (anenge 2/3 kapu): 220 makoriori, 6g mafuta ose (1.5g akagara mafuta), 637mg sodium, 16g carb, 1g fiber, 12g shuga, mapurogiramu 24g
1. Mukabiki anononoka, fungai 1 mukate yakamucheka muto muto, 1/2 mukate ketchup, 2 maspuni uye 2 mashupuni cider vhiniga, 2 tbsp. kuwedzera 2 mashupuni tsvuku shuga, uye 2 maspunikiti garlic powder. Mwaka 12 ounces yakasvibiswa nean boneless pork chain (yakagadzirwa nemafuta akawanda) uye maawa gumi nemaviri yakawanda isina boneless yenguruve fudzi (iyo yakakosha kwazvo yaunogona kuwana, yakagadzirirwa mafuta akawanda) ne 1/4 teaspoon munyu uye 1/8 teaspoon pepper uye kuwedzera kune pot. Pamusoro nemakapu maviri akatsvawa eiii uye zvisinganyanyi kukurudzira.
2. Vhivha uye kubika zvakakwirira kwemaawa matatu kusvika ku4 kana pasi pasi kwemaawa manomwe kusvika ku8, kusvikira nyama yenguruve ichibika.
3. Tumira nyama yenguruve kune ndiro huru. Shred with two forks-one to hold meat in place and one to scrape over and shred it. Dzorera shredded nyama yenguruve kune anononoka kubika uye sangana zvakanaka.
Condiments
MaSauro, mapeji ehudhi, uye mamwe mashefu-zvakagadzikana zvinokonzerwa nezvimwe zvinhu zvaunoda nguva uye nguva zvakare (kufanana neyoyo kamukira yenguruve ndangobva ndagovana!), Uyewo vane hurefu hwehupenyu. Tenga muhombe, uye iwe uchachengetedza mari yakanyanya.
Kana iwe uri mumwe munhu anodya saladi kazhinji , tarisa maonero ezvimwe nzira yako yakagadzirwa nesadhiji.
Ndave ndichizivikanwa kukandira ketchup, masardard, uye BBQ muto (kwete zvose panguva imwe chete) pamusoro pemashizha angu. Uye zvechokwadi, izvi zvitatu zvinosungira nguva yekudya (uye hongu, unogona kuchera makorikori pane bhengi !)
Chimwe chikonzero chekuita izvi zvinokonzerwa nemaoko ndezvekuti zvinogona kushandiswa mumapapiro kubatsira nyama kuchengeta nyoro. Ndiri kupa iyi kamukira seChiratidzo A.
Turkey & Veggie Meatloaf Minis
1 / 9th recipe (1 mini nyamaloaf): 142 makori, 5.25g mafuta ose (1.5g akagara mafuta), 494mg sodium, 9g carb, 1.5g fiber, 4g shuga, 14g mapuroteni
1. Preheat oven kusvika 350 digiri. Mutsara 9 makapu emu 12-cup muffin pani nemafuta ekubika mabhituni, kana kuti kuputira nemusana wekuputira.
2. Girasi 1 nyanisi ediki muhomwe huru. Wedzera zvinotevera zvinokonzera ndiro: 1/4 mukombe ketchup, 1 1/4 pounds yakasvibira pasi yakasvibira, 3 makapu akavhara broccoli cole slaw (inenge yakasarudzwa), 1/2 mafuta asina mahwanda emvura, 1 1/2 kapu -kubika oats, 2 mashupuniki garlic powder, uye 1 teaspoon munyu. Nyatsobatanidza.
3. Kunyatsoparadzira huturuki-veggie musanganiswa pakati pemikombe yemuffin uye kumusoro ne ketchup, 1 kiyipasiti imwe neimwe.
4. Bika kusvikira wakasimba nemabhedha akasvibira, 30 kusvika ku 35 maminitsi.
Protein Powder
MaProtini powder haasi akadhura, asi inoshandiswa zvinoshamisa zvinoshandiswa zvinogona kushandiswa nenzira inopfuura smoothies. Kana uchinge waziva mararamiro ako aidiwa uye mavhenekeri, unogona kuvimba nekutengesa tubhu jumbo. Ingotarisa zuva rokupera uye ona kuti zvakanaka kwekanguva kubva pazuva raunotenga naro.
Ndinoshandisa poda nguva dzose kuwedzera puroteni pandinobika muffin nekeke! Itai mapuroteni powder nehafu yebhanana, 2 tablespoons mukaka wemamondi, uye mazai evha kuitira gango rakanaka remangwanani. Uye ini ndinoshandisa iyo mune zvinoshamisa zvishoma-calorie ice pops.
Clean & Hungry Shamrock Shake Pops
1 / 6th recipe (1 pop): 22 makorikori, 0.5g mafuta ose (0g akagara mafuta), 34mg sodium, 1g carb, <0.5g fiber, <0.5g shuga, 3.5g protein
1. Shandisai zvinotevera zvinoshandiswa muzvokudya kana kuti blender: 3/4 mukombe usingatauri vanilla almond mukaka, 1 ounce (inenge 6 mashupuni) vanilla maprotin powder, 1/3 mukombe masipinashi mashizha, 1 paket kwete-calorie sweetener, 2 kusvika 3 inodonha chikwata che peppermint, uye 1 mukombe yakapwanya ice (inenge 6 ma ice cubes).
2. Kupfekedza kusvikira zvachose yakasvibira uye yunifomu, kumira uye kushandura kana zvichidikanwa.
3. Kunyatsoparadzira mu 6-piece popsicle mold set, zvichisiya anenge 1/2 inch space kumusoro. (Mapapi achawedzera sezvavanenge vaita.)
4. Itai popsicle handles. Kusunungura kusvikira wakasimba, kwemaawa matatu.
Zvibereko Zvitsva uye Mhou
Zvibereko nemagetsi zvinoshamisa, zvose maererano neshoko uye zvinonaka. Asi vanowanzoenda zvakashata zvakakurumidza. Ndicho chikonzero nei mazai akaomeswa ari BFF ane utano hwakanaka. Inowanzosviba nepamusoro pekunatswa, saka zvinongonaka uye zvinonwisa sezvibereko zvitsva uye zviputi. Kunyanya, kazhinji kazhinji kunodhura!
Kana iwe uine mukamuri, ramba uine stash yakasimba yevhegi mufiriji yako kuitira nyore nyore zvikafu, omelette zvinyorwa, kusvetedza-frys, nezvimwe. Chinhu chandinoshandisa kanangwana kaviri pavhiki ndeyeri rizere . Kana uchikwanisa kuwana izvi muhombe, tora. Ichauya zvakanaka, zvechokwadi.
Uye tora michero yechando ye smoothies, yegouring topping, uye nezvimwe (zvakadai sezvipembenene zvitatu zvemvura ). Heano mupepeti unofadza unoda mapeaches echando, asi pasi pezvibereko zvefriji zvaunosarudza, izvi zvinokwana 47-calorie zvichawana nzira yavo kupinda mumba mako kwevhiki nevhiki!
Peach Pie Pies
1 / 12th recipe (1 mini pie): 47 makorikori, 0.5g mafuta ose (<0.5g akagara mafuta), 55mg sodium, 10g carb, 1g fiber, 4.5g shuga, 1g protein
1. Preheat oven kusvika 350 digiri. Shandisai 12-mukombe muffin pani pamwe nesimbi isina kunyorera.
2. Isai wonton wrapper mukombe imwe neimwe ye muffin pan. Dzvinyirira iyo kusvika pasi uye kumusoro kumativi.
3. Shandisai zvinyorwa zviduku zvishoma nezvishoma. Bika kusvikira zvisingasviki zvakasvibiswa, maminitsi masere.
4. Munguva iyi, mubhodhi risina kukwana, shandisai 1 kikapu yegorosi yekasiki ne 1/2 kapu yemvura uye gadzirai kuparadza. Wedzera zvinotevera zvinoshandiswa: 3 makapu akanaka akachekwa-peaches (akachekwa kubva mazaya), 2 maspuni tsvuku shuga (isina kutakurwa), 1 pakiti hapana-calori sweetener, 1/2 teaspoon sinamoni, uye dash yemunyu. Isai kupisa kusvika pakati. Kukurudzira nguva dzose, kubika kusvikira mapeaches atonhora zvishoma uye kusanganiswa yakaoma uye gooey, 6 kusvika kumaminitsi 8.
5. Bvisa pane kupisa, uye shandisa mupuni 1 yekupisa kwemukati chiedza chakanatswa bhotela (kana chiedza chechiedza chakapararira).
6. Svion peach musanganiswa mumikombe yevonton, inenge 3 maspuniki imwe neimwe.
Zano: Kana iwe usisi kushumira zvose izvi pazuva rimwe chete ravanoitwa, usawedzera kuzadza kuhombodo dzevonton. Chengetedza makapu mune imwe nzvimbo temp muchigadziko chakavharika kana bhegi. Chengeta kuzadza kwefriji muvhara rakanyungudutswa, uye uzadza makapu musati washumira.
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!