I-omelette ngesiGreki nama-utamatisi no-Feta ushizi
Izingxenye ezimbili
Ukulungiselela: imizuzu engu-10
Ukulungiselela iresiphi: imizuzu engu-4-6
Uma isikhathi sicindezelekile, esikhundleni se-omelette upheke amaqanda aqhekekile ngendlela evamile, ngokuvamile uhlanganise amaqanda nge-spatula noma i-spoon yamapulangwe. Amaqanda ayimthombo omuhle kakhulu weproteinyini ephezulu, 4 g yayo equkethwe kumhlophe owodwa weqanda. Amafutha omnqumo wokudoba; Amaprotheni amaqanda amakhulu ayisithupha; 1/2 ithisipuni oregano omisiwe; 1/2 indebe utamatisi omusha, oqoshiwe; 1/2 indebe eluhlaza i-paprika, eqoshiwe; 2 tbsp. izinkezo ze-Feta ushizi we-crumbled; usawoti kanye nomhlabathi omnyama omnyama.
Ukulungiselela iresiphi:
Ufafaze ngamafutha omnqumo ipeni elikhulu elingafaki ukukhathala bese ulishisa phezu komlilo ophakathi. Hlanganisa abamhlophe beqanda nge-oregano. Thela ingxube epanini lokuthosa bese upheka imizuzu engu-3-5 (kuze kube yilapho amaprotheni ethosiwe ngokugcwele), usebenzisa i-spatula, ngokuvamile ephakamisa i-omelet bese ephendula i-pan yokuthambisa ibe yiprotheni eluhlaza okwamanje. Faka isigamu se-omelette utamatisi, i-paprika ne-Feta ushizi. Ukusebenzisa i-spatula, faka imifino kanye noshizi ngesigamu se-omelet. Isizini nosawoti kanye nopelepele ukunambitha, usike omelet zibe izingxenye ezimbili bese ukhonza. Ukudla okunomsoco kwesigamu esisodwa (i-1/2 omelet): amafutha angu-30% (ama-3.6 g, amafutha ayi-2 g), 20% ama-carbohydrate (5 g), amaprotheni angu-50% (14 g), i-1 g fiber, i-97 mg ye-calcium, i- 1 mg wensimbi, 347 mg sodium, 109 kcal.
I-quinoa isaladi ne-shrimps namafutha wesesame
4 amasevisi
Ukulungiselela: imizuzu engu-10
Ukulungiselela iresiphi: imizuzu engu-10
I-Quinoa yiyona kuphela imbewu egcwele kakhulu amaprotheni futhi iqukethe zonke amino acid ezibalulekile. 1 indebe ye-quinoa eluhlaza; 450 g we-shrimps ehlutshiwe okwenziwe ngomumo wesayizi ophakathi; 1 pepper eliphuzi elibomvu noma elibomvu, lihlutshiwe futhi lihlukaniswe ngamagubhu; 3 tbsp. izinkezo ze-coriander eqoshiwe; 2 iplamu eqoshiwe e-anyanisi eluhlaza; 2 tbsp. nezinkezo zelayisi iviniga; 1 tbsp. isipuni samafutha esisame; usawoti kanye nomhlabathi omnyama omnyama.
Ukulungiselela iresiphi:
Epanini elingaphakathi uthele i-quinoa enezibuko ezimbili zamanzi, ugqoke umlilo oqinile futhi ulethe ngamathumba. Ncipha ukushisa ,mboza ngesembozo bese upheka amaminithi angu-10, kuze kube yilapho yonke into esetshenziselwa uketshezi, futhi i-croup ngeke ibe yinto ecacile. Susa ekushiseni bese uxuba nezithako ezilandelayo. Isizini nosawoti kanye nomnyama omnyama ukunambitha. Inani lomsoco ngokukhonza: amafutha angama-21% (ama-6 g, amafutha agcwele ama-1 g), ama-44% ama-carbohydrate (31 g), amaprotheni angu-35% (25 g) i-4 g fiber, 40 mg i-calcium, i-3 mg yensimbi, i-199 mg ye-sodium, i- 281 kcal.
Inkukhu nge-curry, ilayisi elibomvu nama-peas aluhlaza
4 amasevisi
Ukulungiselela: imizuzu engu-10
Ukulungiselela iresiphi: imizuzu engu-15
Inyama yenkukhu imthombo omuhle kakhulu weprotheni ewusizo, irayisi elibomvu licebile nge-fibre nama-vithamini B, kanti ukhilimu omuncu uqukethe i-calcium eqinisa amathambo esifuba. 2 amathisipuni amafutha omnqumo; 1/2 indebe ye-anyanisi, eqoshiwe; 2 clove of garlic ekhishwe; 1h. i-spoon ye-ginger fresh eqoshiwe; I-450 g isifuba senkukhu ngaphandle kwamathambo kanye ne-peel, uthathe izicucu 2.5 cm ngobukhulu; 2 amathisipuni we-curry powder; I-1/2 tsp ikhofi yomhlabathi coriander; 1/2 amathisipuni kasawoti; 1/4 tsp umsila omnyama; 1 inkomishi umhluzi ongenashukela; 2 izinkomishi zelayisi eluhlaza okwesibhakabhaka; 1 indebe yama-peas aluhlaza; 1/2 indebe ephansi-fat ukhilimu omuncu; 2 tbsp. izinkezo ze-anyanisi aluhlaza.
Ukulungiselela iresiphi:
Esikhathini esikhulu esingekho induku yokudoba, khipha amafutha phezu komlilo ophakathi. Beka u-anyanisi, i-garlic kanye ne-ginger futhi gazinga imizuzu engu-2. Yengeza inyama kanye gazinga cishe imizuzu engama-3 kuze kube yilapho isunduzwa kuzo zonke izinhlangothi. Engeza i-curry, i-coriander, usawoti kanye ne-pepper omnyama bese uxuba kahle. Engeza umhluzi wenkukhu bese ulethe emathumba. Ncishisa ukushisa bese upheka imizuzu engu-10 - kuze kube yilapho inkukhu isilungile. Ngesikhathi esifanayo, epanini elisezingeni eliphakathi, ubilise 2 izinkomishi zamanzi. Thela irayisi bese udilika imizuzu engu-8. Engeza i-peas eluhlaza, ikhava uphinde upheke amaminithi angu-2 ngaphezulu, kuze kube yilapho yonke into esetshenziselwa uketshezi. Susa inkukhu emlilweni bese uxube ukhilimu omuncu no-anyanisi. Khonza ngokubeka phezu kwelayisi nama-peas. Ukudla okunomsoco ekukhonzeni (ingilazi yenyama inyama, izingxenye ezimbili kwezintathu zesilazi selayisi nama-peas): amafutha angu-16% (ama-7 g; amafutha agcwele ama-1 g), ama-48% ama-carbohydrate (48 g), amaprotheni angu-36% (36 g), i-4 g fiber , 73 mg calcium, 2 mg wensimbi, 502 mg we-sodium, 399 kcal.
Kungani izidlo eziqinile kakhulu zizohluleka?
Ngamafuphi, ukudla okuncike kokungondleki akuzukuzuzisa umzimba, Ngama-novices, ukuncipha okubukhali kwama-khalori ngokuvamile kubangele ukusebenza komzimba. Lokhu kusho ukuthi ukunciphisa kokuqala ngama-kilogram, okubonayo esikalini, akusona umphumela wokulahlekelwa amafutha, kodwa kuphela uketshezi olwenziwe ngumzimba. Uma uthola amakholori angaphansi kuka-1 200 ngosuku (okungukuthi, ngaphansi kwesamba esincane esidinga abesifazane abaningi ukusekela umsebenzi wazo zonke izinhlelo zomzimba), uqinisekile ukusebenzisa isisindo somzimba kunamafutha. Uma udla kancane kunenani elidingekayo lama khalori ukuze nje ugcine umsebenzi wokuphefumula nazo zonke izitho (inani lamakhalori ahluka, kodwa cishe cishe ngu-900 ngosuku), umzimba wakho uzoya kwindlala yenkomo; ngenxa yalokho, ngeke ahlanganyele ngisho nokudonsa kwezinto zakhe eziyigugu (okungukuthi amafutha). Phakathi kwezinye izimo zokudla okudambisayo kukhona ukungabi namandla, ukulala okuncane, ukulamba njalo nokucasula ngokweqile. Ngokuvamile, uma ubona ukudla okunzima kakhulu, ukuvimbela ukusetshenziswa kwama-khalori, isimo sakho sengqondo ngeke siphinde sibe mnandi kakhulu, izakhamuzi zichaza.