Mazano uye Utano Hwakanaka Kudya Mapeji Kuti Akubatsire Kuderedza Uremu
Kune vakawanda vanoita basa, kudya kwemanheru ndicho chikamu chakaoma zvikuru chezuva. Izvi zvinonyanya kuitika kana iwe uri kudya . Zvakaoma zvakakwana kuti tive nehutano hwakanaka hwekudya kwekudya mhuri. Asi kugadzirira zvokudya zvakaderera-mafuta zvekudya zvekudya zvinokodzera chirongwa chako chokudya chinogona kuva dambudziko rakawedzerwa. Nzira yakanakisisa yekugadzirisa ndeyekuwana kudya kwakanaka kwekudya kunovaka muviri kwakaderera mumakorikori asi mwoyo wakakwana zvokuti mhuri yako yese igutsikane.
Wedzera Puroteni kuZviri Kudya Zvokudya Zvokudya
Nzira yakanakisisa yekuronga kudya kwakanaka uye kunofadza ndeyokutanga nekusarudza tsime rakanaka reprotein . Chikufu chisarudzo chisarudzo, asi kune dzimwe nzira dzakanaka, pamwe chete. Chimbofunga chimwe chezvinhu izvi zvisingasviki zvakadyiwa nyama yakakosha kana zvigadzirwa zvezviyo.
- Nyama yenguruve. Nguruve chops uye nguruve yekutengesa ndezvokudya zvekudya zvakanakisisa. Izvi zvakaderera zvakaderera mumafuta uye zvinogona kugadzirwa nemafuta mashoma akawedzerwa . Grill kana kubika kuti ive imwe nzira inonaka kune yehuku.
- Hove. Salmon, tuna, uye dzimwe hove dzakagwinya dzakakosha pakudya kwako nokuti dzinotakura mapuroteni uye zvinonaka. Mhando dzehove dzakawanda dzinosanganisira omega-3 fatty acids inokosha . Dzivisa zvigadzirwa zvehove uye zvakashungurudzwa mugozhe uye uedze kuwana hove dzako kubva kune dhipatimendi rezvokudya zvekudya zvitsva panzvimbo yako.
- Mazai. Kunyange zvazvo zvingaita sezvisinganzwisisiki kudya mazai panguva yekudya, zera jena omelet kana chiedza (vashoma yolks), yemiti yemichero inogadzira kudya kunoshamisa pamagumo ezuva. Evha dzakawanda ndiro dzinogona kugadzirirwa nguva isati yasvika uye dzinodzokorora izvo zvichakuchengetedza nguva munguva dzako dzinotyisa.
- Quinoa . Iyi yezviyo yakave yakakurumbira mumiti yezvinomera, maguten-isina uye vegan kudya misha. Quinoa ine nutty, inonaka inonaka uye inowedzera 8 gramu yeprotini pamushumiri. Yakarongedzwa nemiriwo yakarongedzwa, inogadzira kudya kwemanheru kunogona kuiswa uye kunononoka kwemasikati masikati.
- Turkey . Pasinei nokuti iwe unosarudza kubika shiri yose, ingove nyama yemvere kana kushandisa imwe yemhando yevhu inowanzowanikwa, kushandiswa kwehuturuki kunoita kuti zvive zvokudya zvakanakisisa. Asi, chenjerera apo iwe unotenga turkey sezvo mamwe mahedheni ane mafuta akawanda kupfuura iwe unogona kutarisira. Iva nechokwadi kuti uverenge chikafu chokwadi mavara kuti uwane mamwe mashoko.
- Nyama yemombe. Nzombe inowana rap yakaipa mune mamwe masero ekurasikirwa, asi kana ukasarudza kudura kwako nekuchenjera uchiidya mumwero, inogona kuva chikamu cherongwa hwekudya zvine utano. Edzai flank steak kana filet mignon pane grill. Kana iwe ukazviwana uchinge uchida humburger, iwe unogona kusarudza 95% yakaoma pasi mombe, iyo inenge inenge 9 gm emafuta pa burger.
Wedzera Miti yemichero kune Yenyu Yakaderera-Fat
Zuva rakanakisisa sarudzo dzinosanganisira dzakawanda zvehutano hwakanaka. Saka, mushure mekunge masarudza mapuroteni enyu, zodzai zvese zveplate yako neyaunofarira zvakasiyana-siyana. Tsvina tsvina, sipinashi, karoti, tsvuku tsvuku uye yellow squash rinowedzera ruvara uye rinomesa kune kudya. Kana iwe uri pfupi pane imwe nguva, shandisa pre-chopped, miriwo yakasvibira.
Imwe nzira yakanakisisa inoponesa ndeyokugadzirira miriwo yako nenzira iyo iwe uri kugadzirira nyama yako. Sei usina tsvina imwe imwe kana iwe usingafaniri? Mushure mokucheka maviggies enyu, vasasei nechingwa chiduku, kuvhara miriwo mu tin tin foil uye muzvikanda pane grill kana muchoto kuti mucheke.
Zvokudya Zvokudya Kudya Zvokudya
Kubika kwako nzira inogona kuita kuti musiyano pakati pekudya kwakanaka uye kudya kwemanheru uine mafuta asina kukodzera uye makoriyori. Kunyorera, kunyorera, kana kunya nyama yako nemagetsi zvinokurira dieters nokuti haufaniri kushandisa mafuta mazhinji.
Gara kure nezvikorekedzo zvinosanganisira kubika kana kufarira. Iyi nzira yekubika inoda kuti iwe ushandise mafuta, mafuta eguruva kana bhotela izvo zvisingagoni kuwedzera zvakawanda zvinonaka asi zvinotakura pamakori uye mafuta.
Healthy Dinner Meal Recipes
Kana mhuri yako ichida bhagurgers, edza izvi zvakasiyana kubva kuJennie-O Turkey Store. Pa 18 gramu yemafuta paBurger, ine inenge hafu yemafuta echetsika inotakura hamburger. Kana iwe uri kutsvaga mukana wekoriori wakaderera , shandisa mavara akasiyana-siyana eTurkey. Zvimwe Zvinyorwa Zvitsva Ground Turkey neJennie-O inongova 1.5 gramu emafuta pamushumiri.
Mulberry Street Turkey Burgers
Inoshumira 4
- 1 tablespoon mafuta omuorivhi
- 1/2 kapu kaiii, yakagadzirwa zvakanaka
- 2 garlic cloves, minced
- 1 (14-ounce) inogona kutema tomato, isina kukwana
- 1 teaspoon yakaomeswa oregano mashizha
- 2 tablespoons tomato paste
- munyu uye pasi pepuru tsvuku, kana uchida
- 2 tablespoons basil yakachena, yakatswa
- 1 purogiramu JENNIE-O TURKEY STORE® Lean Turkey Burger Patties
- 4 burger buns, split uye toasted
- 1 cup parmesan cheese, freshly grated
Edza mafuta muhombe huru yakanyanyisa pamusoro pepakati-yakanyanya kupisa. Wedzerai onion uye garlic. Cook, inomutsa pane dzimwe nguva, kwemaminitsi mashanu kana kuti kusvikira anyezi yakaderedzwa. Wedzerai tatei nemusi wavo, oregano, paste, munyu uye pepper, kana muchida. Uyai kumota. Deredza kuderedza-pasi. Simmer, yakafuridzirwa, ichikurudzira pane dzimwe nguva, kwemaminitsi anenge gumi kana kusvika yakasimbiswa. Tsvaga mu basil.
Ika mapepa acho sezvinotsanangurwa pane pepa. Nguva dzose gadzira kuita zvakanaka, 165 ° F seyakayerwa nenyamusi yemhuka. Pasi pepakati pehafu yebhandi nemapati, tomato musanganiswa, parmesan cheese, uye hafu yepamusoro yebhandi.
Nutritional Information : Calories 440, mafuta 18 gramu, mapuroteni 34 gramu, makhahydrates 31grams
Sipinachi Mashedati Akafuridzirwa
Anoshumira 18
Iyi recipe yakanaka yakagadzirwa naChef Anthony Stewart, Executive Chef paPritikin Longevity Center & Spa. Richese yakazara inoshumira boka guru rechiitiko chakafanana nekutenda kwekutenda, asi iwe unogona kuzvigura nyore nyore kumhuri duku.
- 5 pounds Yukon Gold mbatata
- 2 makapu akazunungurwa sipinashi yakakanyiwa, yakanyongedzwa uye yakasvibiswa
- ¼ mukombe yakatsvaira anyezi (zvichida)
- 2 makapu nonfat mukaka
- ¼ teaspoon pasi nutmeg
- ½ mukombe mafuta-asina muchero wakamu
Bika mbatatisi mumvura kusvika zvishoma (anenge maminitsi makumi maviri nemashanu). Sauté spinach uye anyanisi mumusasa wekwentick kusvikira chava kupisa. Wedzera mukaka uye nutmeg, uye uuye kumota. Bvisa kubva pakupisa.
Mune hombe huru yekuvhenganisa, mashati nemapatatisi ane tambo yepini. Wedzera sipinki musanganiswa uye mukisi wakasviba. Whisk kusvika mbatatisi inofara. Shumira pakarepo.
Nzwisiso Yezvokudya (pakushanda): Makorikori 80, mafuta 0 gramu, protein 3 gramu.
Shoko kubva
Kana uri kuedza kuvandudza kudya kwako kwekurasikirwa kana kuve noutano huri nani, kugadzira kudya kunovaka muviri chinhu chikuru. Ronga mberi mberi zvakanyanya sezvinobvira kuitira kuti zvigadzirwa zvine utano zvinogara zviripo. Iwe unogona kugadzirirawo kudya kwakanaka nguva isati yasvika saka kubika kuduku kunodiwa manheru apo iwe uine nzara. Uye yeuka kuti kuchinja kuduku kunogona kuita kusiyana kukuru. Kana iwe usingagoni kuita kudya kwega kwega kwemafuta, sarudza rimwe chete kana husiku husiku pavhiki kuti ushandise pasi-calori yekugadzira maitiro uye zvishandiso, zvino ugadzire kubva ipapo.