Kufanana nevanhu vazhinji, ndinonakidzwa nekushandiswa kukuru kwezvokudya pasina koriori yakakura. Ndicho chikonzero ini ndinokura zvakakura zvandaida kushandisa miriwo. Izvi zvinorevei? Ndinowana nzira yakakwana yekugadzira uye yekubika kuwedzera chikamu, pasina kukanganisa tora kana kuwedzera marori akawanda. Tarisa zvimwe zvezvidimbu zvandinoda zvepamusoro-soro uye nzira dzakanakisisa dzekushandisa nadzo.
Zucchini
Zucchini zvinoshamisa zvikuru mukutevedzera pasta uye imwe yepakati ine chete inenge 30 makori, uye 2g fiber. Kushandura zukini kuva fettuccine-seyibhoni inozvipinza muzvipfeko zvakanyanya zviduku zvakashandisa veggie peeler, uye shandisa iyo iwe waunoda sei.
- Dzadza fettuccine ndiro: Ika twidhioni zucchini kusvikira wanyorova, kana muchikwereti nechingwa chemvura kana kuti uchidziisa mu microwave, ndokukanda pamwe nekapeta yakagadzirwa. Ndinoda kuita koro-calorie Alfredo sauce kunze kwechiedza chinoparadzirwa cheese wedges uye chiedza chine kirimu yakasvibira kuti unakidzwe nemabhiriyoni e zucchini.
- Wedzerai kune yako lasagna: Panzvimbo yekuita micheka yakasvikika, shandisa squashi yako mu slabs uye shandura hafu ye lasagna yako noodles yezvikamu zveizvi. Iwe unogona kunyange kutora zvachose musodhu pasina! Kuti uchengetedze ndiro yako pachiedza, shandisa chikamu che mozzarella cheese uye pasi-fat marinara sauce.
- Yakakura-kukura yako pastadi salads: Iwe haufaniri kunyange kubika mapironi e zucchini paunenge uchiita mapata echando. Ingovhenganisa zvimedu zvakagadzirwa uye zvakasvibiswa patafura, yakaderedzwa-mafuta chese (Ndinoda kupfuura), uye kupfeka kwemafuta kweItaly yakaderera.
Broccoli Cole Slawlaw
Usingazivi kuti broccoli slaw? Iko -inofanirwa-ine friji yakagadzirwa , yakasanganiswa shredded broccoli stems, karoti, uye kabichi. Mukombe wezvinhu uine 25 makoriyori chete, pamwe chete nefiber fiber. Heano mamwe mazano pamusoro pekuita nayo.
- Bhuku rinokwidza spaghetti ndiro: Mvura inobatwa mu microwave (dzimwe nguva unokwanisa kuzviita zvakanaka muhomwe) uye inokanda nepamusoro-fiber spaghetti uye pasi-mafuta marinara sauce. Ndinowanzopemberera pasta zvachose.
- Zadza ma-sala-style salads: Zvichida uzvimedze uye uzviise pane yako inotevera yekuraji kana yeji yehuku. Iva nechokwadi chekushandisa zvakaderedzwa-mafuta zvinyorwa zve mayo uye mucheki wakamera-ndiyo iyo mafuta anobva!
- Nherera iyo nyama yekufambisa inoshumira zvakakura: Tsvaga mishonga mumaprotheni-akazara ndiro. Ingochera zvinyoro zvimedu uye usanganise nenyuchi yepamusoro kana yakaoma pasi. Ini ndinogadzira yangu mukiini yemuffin yekutora chikamu.
- Ita kudya kwechando kune kuzadza kwakawanda: Ndinoona kuti pane kazhinji kamuti mutsutso wekuwedzera, saka ingoerekana uchinge uchinge uchinge uchinge wanyura. Ndinoda kutanga nepurotini-based kudya pasi pe 300 makori.
Spaghetti Squash
Zita rinotaura zvose. Iyi veggie ipamusoro yepaghetti yakashandurwa. Rimwe kapu yemakanda akabikwa ane mazana makumi mana emakirori, asingatauri 2g fiber. Kuti uigadzirire, tanga kuvhara chinhu chose mu microwave, zvichiita kuti zvive nyore kudonha, ezvo zvive zvishoma nekureba uye kubvisa mbeu. Bika kana microwave iyo kusvikira yakanyorova, uwedzere mvura shomanana kuti ugare yakanyorova, wozora zvimedu, uidze, usunge chero unyoro, uye shandisa sezvaunoda.
- Tambanudza spaghetti yako: Tora michina ne-high-fiber spaghetti uye iwe wakapetesa kaviri yako chikamu chemazana kwete zvakakosha chero makori. Ndinozvifukidza zvose nemamwe marinara asina mafuta uye kumusoro nemhuka dzakagadzirwa kubva kune imwe nzvimbo yakaoma-nyuchi yemombe kana kuti yakaonda pasi turkey.
- Tora chibereko chako chili: Chili uye spaghetti zvinogadzira combo huru, asi spaghetti sikwasi yakadzika kwazvo mumakoriri kupfuura pasta yenguva dzose. Tsvaga chimedu chakakodzwa chakakosha mumafuta (nguva dzose kana yemichero), kana kuti uite rako pachako nemhepo yakaonda / yakasvibiswa nyama, maharage, uye veggies. Iyo spaghetti squash ichaita kuti chikafu chako chiwedzere kugutsikana, uye nechinguva chakanaka, iwe uchava neshoko rinonaka.
Koliflower
Iyi miriwo inonakidza pazvinyorwa zvepamusoro-soro. Uye inongova ne 30 makorikiti pamukombe, uye 2g fiber.
- Tora mbatatisi yako yakasvibirira: Nyira kana kuisa cauliflower florets (mutsva kana mazaya) uye shandisa mazamu ako. Chimwe chiedza chechiedza, kemunyu mishoma, uye chiduku chemuviri wakachena muchero chisimbiso chacho.
- Wedzerai mac yako uye cheese: Ingosiya uye ucheke makapu mashomanana etiriflower florets. Mhando yechando inoshanda zvikuru pano. Ndinogadzira mac and cheese yangu yakakwirira-gibhiji macaroni uye yakaderedzwa-mafuta cheeses.
- Wedzera mushonga wako wezamu Iwe unogona kuwandisa yako spud saladi kunyanya nemafuta akaomeswa mazai, akachekwa celery, uye diced onion. Uye usungirire nechiedza chemuoriki wakasviba kana mayo apo uchinge uchinge uchiputika.
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!