Ukuze ekwindla kudle lokhu iresiphi kufanelekile:
Ngezinsuku zamasonto
Ukudla kwasekuseni: ukukhishwa kwe-muesli ngobisi obisiki, isipuni esingu-1 se-flaxseed, ingxenye yamajikijolo nezithelo ezinamathele.
Noma
isinkwa esikhulu sokudla okusanhlamvu nge-margarine enamafutha aphansi, kusuka phezulu sifaka amagremu angu-150 weembotyi ezibhakiwe utamatisi sauce, isigamu sesithelo samagilebhisi.
Noma
ucezu lwesinkwa sokusanhlamvu nge-margarine ephansi, ama-grapefruit, iqanda elibilisiwe noma amagremu angu-150 e-yogurt.
Noma
150 ml yogurt enamafutha aphansi ne-orange encane, ibhanana, i-1 isipuni esikhishwe i-flaxseed kanye ne-1 isipuni seju.
Usuku lokudla: uthathe u-400ml we-mushroom isobho, ngoba lokhu siyapheka ngamakhowe omlilo omncane, engeza ukunambitheka ukunambitha, u-anyanisi, i-garlic, imifino, ingachotshozwa ku-blender kanye nama-gramu angu-50 okusanhlamvu okusanhlamvu.
Noma
Ilayisi ngamanothi nezithelo
Ngezingxenye ezimbili, thatha amagremu angu-100 elayisi ensundu bese uyipheka, bese uyipholisa. Hlanganisa ilayisi ngama-gramu angu-25 wamantongomane aqoshiwe, ngamagremu ama-50 amahontshisi aluhlaza okwesibhakabhaka, isipuni esingu-1 sezinhlamvu ze-sunflower, ibhanana eliqoshiwe, ama-halve ama-apricot aqoshiwe, inkathi enhlanganisela ye-peaspoon 1 ye-pea puree, ukunambitha ukunambitheka, ijusi lemonti nezipuni ezimbili yogurt low-fat. Ngokuba dessert, ukukhonza izithelo, ngokusho ukunambitheka kwakho.
Noma
Pizza yemifino
Ku-2 servings: smear ikhekhe e-pizza elungiselelwe, utamatisi unamathele, faka imifino ehlutshiwe ukuze unambitha, engeza amakhambi aqoshiwe, amakhowe neminqumo. Phezulu ngedonsa lama-gramu angu-50 we-ushizi okhuni bese ubeka tincetu ze-soy cottage shizi. Bhaka kuhhavini imizuzu engu-20 ekushiseni kwama-degrees Celsius angu-200. Khonza ngengxenye enkulu yesaladi eluhlaza.
Noma
Amazambane abhakabhaka ngebhotela le-peanut
1 ukukhonza: bhaka ama-225 amagremu amazambane, faka isipuni esisodwa sebhokisi le-peanut. Masifudumele epanini lokuthosa bese wengeza isipuni esingu-1 se-yogurt ehlutshiwe nge-seasonings. Sisebenzela ngamahlumela amabhontshisi asehlumayo kanye nesaladi (imifino, ukhukhamba, izaqathe, iklabishi, ulethisi, imifino).
Dinner
Isitshalo seqanda esibhakabhakeni
Ama-2 servings: uthathe isitshalo seqanda esikhulu, sme uhhafu wezipuni samafutha omnqumo, inkathi ukunambitha ubhake kuhhavini, ekushiseni kwama-degrees angu-190 imizuzu engu-20, epanini lokuthosa, kuze kube yilapho isitshalo seqanda sibe yigazi legolide. Dlulisa isitshalo seqanda esikhunjini, ufafaze amagremu angama-75 eshizi, uphuze 250 ml we-utamatisi sauce, ufafaze imvuthuluka yesinkwa sokusanhlamvu uphinde ufafaze amantongomane agayiwe kanye nesipuni sehishi elibiziwe. Bhaka isigamu sehora bese ukhonza nge-crispy bread (25 amagremu) nangesaladi eluhlaza.
Ubhontshisi onobomvu obomvu
Ku-2 servings: sizofudumala isigamu sesipuni samafutha ommbila epanini lokuthosa, sidlulise u-anyanisi osikiwe umbala wegolide kuso. Engeza i-pepper pod, i-clove eqoshiwe, 1 obomvu u-pepper, isipuni se-cumin, i-dessert spoon yemvelo ye-paprika, i-stiry and fry. Thatha amagremu angama-400 ebhontshisi okusemathinini, usawoti uketshezi kuwo, engeza amagremu angu-400 wezitamatisi ezichotshoziwe ekheniwe, inkathi ukunambitha. Gcoba okuqukethwe epanini lokuthosa imizuzu engama-30 phezu kokushisa okuphansi, gxuma sonke isikhathi. Bese ufafaza amagremu ama-25 we ushizi nendawo ngaphansi kwe-grill noma kuhhavini. Khonza esikhwameni esikhulu sesaladi eluhlaza.
Ngezimpelasonto ungadla kanje:
Ukudla kwasekuseni: ipuleti encane ye-muesli nobisi, amajikijolo, izithelo, isipuni se-flaxseed.
Ukudla ukudla okungama-gramu amagremu angama-400 we-lentil, noma isinkwa sokusanhlamvu, i-orange.
Izidlo
Macaroni ngehlobiso
Bilisa emanzini anosawoti, ungeze amafutha omnqumo, imifino noma isipinashi, ama-gramu angu-10 we ushizi ogayiwe.
Noma
Imifino enamanzi ngamakhowe
Ku-2 servings: sizofudumala epanini emthonjeni wewoyela wamafutha, gazinga anyanisi oqoshiwe kuze kube segolide. Phakathi nalesi sikhathi, sinciphisa amagremu ama-200 amazambane ngam cubes. Sengeza i-clove yegalikhi, isipuni 1 se-coriander, i-paprika, i-cumin, ne-pinch ye-safron. Beka izipuni ezingu-5 zomhluzi, ama-gramu angu-200 we-tomato ochotshoziwe, ama-gramu angama-75 emifino, amagremu angu-175 amakhowe namazambane, ukuvuna ukunambitha. Hlanganisa bese upheka kuhhavini noma esitofu, kuze kube yilapho imifino ithambile, ufafaza ama-gramu angu-25 we ushizi futhi uphinde ufake ngaphansi kwe-grill noma kuhhavini.
Sisebenzela ngesinkwa esibuhlungu.
Manje siyazi ukuthi singasheshe silethe kanjani isibalo ngokulandelana. Ngokudla okunjalo cishe emavikini amabili uzonikezwa induduzo futhi ukhululeke. Futhi uzothola isisindo uma ungeza imidlalo ekudleni kwakho kwekwindla.