Mushure mokunge mushure memazuva echando echando, hapana chinhu chinonakidza sezvakanaka sekunyaradza zvokudya zvakadai sechili, mac 'uye cheese, kana muto wakachena. Dambudziko nemishonga yakawanda yekunyaradza, hongu, ndeyekuti vazhinji vavo vane zvakanyanya zvakanyanya mumafuta uye makoriyori. Asi kunyaradza zvokudya hazvifaniri kuva zvisina kunaka. Uine zviduku zvishoma zvishoma, iwe unogona kuwana zvinodiwa zvinogutsa zvakafanana, pamwe nemimwe michina yakakwana yezvokudya zvomumhanyi (kunyange iwe uri kuedza kuderedza uremu ).
Heano mamwe mazano ehutano hwemakwikwi 'anonyanya kudya zvokudya zvekudya, uyewo mamwe mazano anonzi recommended pantry for the cold weather running season.
Made-Over Meatloaf
Meatloaf inongoridza kunyaradza zvokudya. Uye ine protein inobatsira kubatsira kugadzirisa nekuvaka masimba ane simba. Zvisinei, zvipfeko zvakawanda zvekudya zvekudya zvinoshevedza zvigadzirwa zvinowedzera mumakori, sodium, uye mafuta akazara.
Nzira yekuita nayo: Kuti uve noutano hwakanaka, huwandu hwakawanda hwehupenyu hwekudya, iwe unogona kushandisa pasi kunzvimbo panzvimbo yemombe. Iyo yakaonda kudarika nyama yenyuchi, kunyanya kana ukasarudza 99% isina mafuta. Iwe unogonawo kutora imwe nyama iyo ine mishonga yakadai semashiroti akavezwa, akachekwa celery, mushwa, uye parsley. Iwe uchiri kuwana nyama yakasvibirira ine fiber yakawanda (kukuzadza iwe) uye mavitamini. Kuti kuderedze muwandu we sodium, shandisa pasi-sodium ketchup kana muto.
Anoshamisa Oatmeal
Oatmeal inoshandiswa, inogutsa kusarudza kwekudya kwemafuro pakati pemhanyi, asi simbi-kutema oatmeal ndiyo nzira yakanakisisa yehutano kunze kwekungoerekana oatmeal.
Iyo yakaoma yakawanda iyo ine zvakakwirira zvakakwana zveproteine nemafuta ezviyo zvose zvezviyo, saka iwe uchawana zvakawanda zvinopfuura kungofanana neshuga yakagadziriswa kubva kune iyi inonaka . Kusununguka kunononoka kwesimba kubva kune oats kunobatsira kuchengetedza huwandu hwehuga hwehuga hwakasimba. Vanomhanya vanowanzonzwa sevanenge vane nzara , asi ma carbs akaoma uye fiber musimbi-cut oatmeal ichakubatsira iwe kunzwa uzere kwenguva yakareba uye zvishoma kuti iwe upe mune zvido zvinotevera ).
Nzira yekuita nayo : Kana iwe uchifunga kuti iron-cut oatmeal inoputika pachayo, edza kuwedzera zvimwe zvinonaka uye zvinovaka muviri. Sezvaunenge uchizviita maererano nemirayiridzo yeplate, funganya mu banana bhinzi uye mupuni wekoco kune zvimwe zvinonaka uye chikafu. Kana, sasa mupasipuni yekinamoni uye nutmeg, uye mashomanana emakate cherries akaomeswa. Idya nemaoko ako aunoda kumusoro.
Takashandurwa Mac uye Cheese
Ndiani asingadi macaroni uye cheese, kunyanya mushure mekunge kwenguva refu muchitonho? Asi kana iwe uchizviita necheki nguva dzose, mafuta, uye mukaka wose, unoguma nemafuta akawanda uye makori.
Nzira yekuita nayo: Kuita mac uye chezi zvakaderera mumafuta uye makoriyori, asi zvichiri kunakidza, kutanga nemashizha gumi eelbow macaroni kana imwe tube pasta. Ivhare iyo maererano nemitemo yepafuti. Zvadaro, isa majipuni maviri efurawa mune rimwe divi rinoputika gorosi uye zvishoma nezvishoma whisk mumakapu maviri emisi isina mafuta. Pisa mukaka uye upfu pahupakati uye uuye kumota. Deredza kupisa uye uite kuti iite semvura kusvikira mukaka watanga kuvhara. Itai kuti mu 1 ½ makapu e-low-fat yakapinza cheddar cheese, uye simbisai kusvikira cheese yakanyauka. Sakanidza mu pasta yakadyiwa, simbisa uye ushumire.
Zvimwe zvinotapira zvinotapira
Sopu inogara yakanaka mushure memvura inotonhora, uye tomato muto ndeimwe yemasobho anonyanya kushandiswa kuti uchengetedze mumatanda ako nguva refu yechando.
Tsvaga zvose-zvakasikwa, zvakaderera-sodium zvinyorwa kuti uwane nenyuchi yakanyanya kune buck yako.
Nzira yekuita nayo : Edza kubatanidza mutsutso wemarato nemashoma mashomanana-zviyo zvezviyo uye mamwe mafuta anocheka kana kuti turkey mazamu kwekukurumidza uye kwekudya kwemasikati.
Tomato soup ndiyowo yakakwana yekutanga yezvokudya zvinonaka uye zviri nyore kunonoka kudya kwekudya, zvakadai sechepasi-mafuta turkey chirim. Nokuda kwekudya nyore, sanganisira hove yepasi-sodium tomate sopu, imwe pound ye browned yakaonda pasi tsvina, imwe mapeji emhondi yetsvo (yakashambidzwa), imwe yeganda nyuchi (yakashambwa), uye chikafu chinokonzera chikafu mucheki anononoka uye kubika kwepamusoro kwemaawa mana kana pasi kwemaawa masere.
Chiedza chakavhenekera Mbatata Muto
Mushonga unotapira, cheesy mbatata yakasaswa nebhakoni bits inogona kuva inogutsa uye inonakidza mushure mokudya masikati . Asi zvose izvo zvinonaka zvinonaka zvine mafuta akawanda uye makori.
Nzira yekuita nayo: Unogona kushandisa rako raunoda mapeji soupe recipe, asi ita vamwe vakagadzikana uye vanorarama. Dzorera chikamu chetatu chematebhati uye uremu hwakafanana hweholiflower. Icho hachizoshanduki tambo kana kusagadzikana zvakanyanya, asi iwe uchachengetedza tani yemakori. Shandisa mafuta mashoma kuti udzikise makoriri uye mafuta zvakanyanya. Uye usati iwe unofanirwa kubvisa zvachose bhitoni yakasanganiswa. Iwe unogona kushandisa turkey bhakoni, sezvo yakaderera mumafuta uye makoriyori kupfuura bhakoni nguva dzose.
Yakapisa Yakachena Checoa
Hungu, saka hazvirevi kuti "zvokudya" zvinonyaradza, asi hapana chinonyaradza uye chinonaka sechacocoa inopisa. Uye nguva dzose zvinokurudzira kufunga pamusoro pegagi rinomhanya-soro reku chokoti inopisa munguva yekupedzisira maira kana maviri ekumhanya muchitonhora chinotyisa. Zvinosuruvarisa, mapuriti-akatengwa mapepa echokoti yakatsva haisi yehutano hwakasarudzwa - iyo inotakurwa nehuga uye zvinodzivirira. Nokushandisa mukaka wakavhenganiswa, chokoti chinotyisa, uye cocoa powder, uchawana hutano, tastier version.
Nzira yekuita nayo: Shandisai makapu maviri emukaka kana mafuta mashoma pamusana wekupisa . Bvisai maofa maviri echokoroti yakasvibiswa, imwe yepuniko isina unsweetened cocoa powder, imwe shuga yepuniki, 1/2 teaspoon vanilla extract. Dzorera kupisa kuti uite seminiti imwe chete, uchikurudzira kusvika zvakanaka. Bvisa moto uye uduruke mumakishi maviri.