Yini ukupheka emaqanda ngaphandle kokulimaza kumuntu?

Amaqanda abhekwa njengokudla okuhle kakhulu: agcwele amaprotheni, awaqukethe ama-carbohydrates noshukela. Ngaphambi kwalokho, kwakucatshangwa ukuthi kwakukhona i-cholesterol engaphezu kwezikhupha, kodwa kungekudala kwakutholakala ukuthi kukhona i-choline, ivuselela umsebenzi wamaseli, iqinisa isibindi futhi ikhuthaza ukuhamba kwezakhi zomzimba kuwo wonke umzimba. I-cholesterol emaqanda ingaphansi kokucatshangwa ngaphambili. Yidla amaqanda wonke ukuze uthole inzuzo enkulu kakhulu. Uma uzama ukudla kahle, lo mkhiqizo uzokwanelisa noma iyiphi isidlo. Kunezindlela eziningi zokupheka ngeqanda ukudla kwasekuseni okunempilo, kwasemini noma kokudla.

Amaqanda aqoshiwe

Amaqanda avame ukugxila ayenziwa ngokufaka imayonnaise. Zama ukuxuba izikhupha nge lwesinaphi, bese ubeka imayonnaise nge yogurt yesiGreki. Engeza izinongo - bese uthole isidlo esiphundu kakhulu, esigcwele-squirrel. Ngesikhathi esifanayo isibalo sakho sizophepheka ngokuphelele. Ngaphezu kwalokho, amakholori athola ngale ndlela kancane - ngoba iqanda elilodwa alikho ngaphezu kwamashumi ayisikhombisa nantathu.

Amaqanda nesaladi evela emahlathini aseBrussels

Amahlumela aseBrussels ayasiza kakhulu, agcwele izakhi. Le mifuno ihlanza umzimba, ivimbela ukuvuvukala futhi ivikela umdlavuza. Yenza isaladi ngeklabishi enjalo ukuqinisa impilo yakho!

Amazambane anambitheko neqanda

Leli bhulakufesi elimnandi kakhulu, amandla emva kwalokho okwanele njalo ekuseni. Uma uthanda amazambane, qaphela le recipe! Hlanganisa amazambane ngekhilimu yembuzi ushizi kanye nesuce esiphunga. Amazambane anama-potassium amaningi, i-fibre ne-vitamin B6, ebalulekile ukwakhiwa kwamaseli amasha nokusebenza okuvamile kwesistimu yezinzwa.

I-Taco yokudla kwasekuseni

Uma uthanda ukudla kwaseMexico, uzothanda la ma-tacos. Engeza i-cilantro ukwenza isidlo esilula futhi esiqabulayo. Ngaphezu kwalokho, amaqanda ahlanganiswe nama-avocados, angumthombo wamafutha omuhle angenawo.

I-kish yemifino ngaphandle kwe-crust

Yeka ukuhlolwa ukuze ulahlekelwe lawo maphilisi engeziwe. Ungenza ikhekhe esekelwe imifino nezinongo. Engeza iqanda noshizi ukuze lenze liyanelise kakhulu futhi linambitheke. Ungasebenzisa ubisi lwe-alimondi esikhundleni sobisi oluvamile, ngakho-ke kukhona amaprotheni amaningi ngaphezulu.

I-beetroot ethosiwe ngamaqanda othosiwe

Sebenzisa ama-beet okuthosiwe, ngoba anamakholori ambalwa ne-fiber amaningi. Ungasebenzisa futhi i-chard, ucebile amavithamini nezakhi. Lesi isidlo esilula futhi esihlwabusayo kakhulu.

I-Kish nge isipinashi kanye nama-artichokes

Ukuhlanganiswa kwesipinashi kanye ne-artichokes kuyi-classical yangempela. Yenza isisekelo sesidlo sekhalori esincane, esinefibre neprotheyini. Amapayipi amancane azoba yindlela enhle kakhulu yokudla ngokulula futhi elula.

I-omelette ene-Sofrito

I-Sofrito iyi-sauce elula yaseLatin American equkethe izithako ezicolile kakhulu nezinongo. I-tomato egcweleyo inambitheka ngokuphelele ukuqeda amaqanda. Yidla i-omelette ne-avocado nesinkwa sonke sikakolweni.

Amaqanda abhaka nge inkukhu

Khohlwa nge-ketchup - engeza amaqanda utamatisi omusha ngepelepele. Hlanganisa isidlo nenkukhu, okuzokuvumela ukuba ukwandise inani lamaprotheni. Kuyinto inhlanganisela ephelele yama-flavour nama-texture!

I-avocado ephawulwe ngamaqanda ku-toast

Ukuvimbela umgqomo kuyisiphuzo kakhulu. Ungakwazi yini ukwenza lokhu isidlo ngisho nicer? Zama ukulifaka ngeqanda eligxotshiwe! Kuyathandeka kakhulu, ngaphandle kwalokho kubhekwa ukuthi lena yindlela ewusizo kakhulu yokupheka amaqanda.

Amazambane ama-Crispy

Faka esikhundleni amazambane asendabuko nge-sweet, ukuze isitsha sibe sokuqala futhi siwusizo. Amazambane amazambane aqukethe i-calcium, i-potassium ne-vithamini C. Ngaphezu kwalokho, kukholakala ukuthi ucebile kakhulu ku-beta-carotene.

I-saladi yeqanda elikhanyayo

Isaladi le-egg libhekwa njengesidlo esindayo, ngoba kufaka inani elikhulu lemayonnaise, eliqukethe ushukela oluningi. Kulesi iresiphi, imayonnaise ishintshwe nge-yogurt yama-Greek yogurt. Awulahlekelwa ukunambitheka, kodwa kuvela okuningi okuwusizo kakhulu.

I-Frittata ene-salmon ne-asparagus

I-Salmon ingenye yemikhiqizo ewusizo kakhulu, ine-Omega-3 fatty acids eminingi. Kuhlanganiswe ne-asparagus, enomphumela wokulwa nokuvuvukala, namaqanda aphilile, isidlo esinomsoco kakhulu sitholakalayo. Ngaphezu kwalokho, izinsalela zefritate zingashiswa nganoma yisiphi isikhathi. Kulula kakhulu.

I-omelette enezimila kanye namasoseji

Ayikwazi ukunquma ukuthi yini ofuna ukuyidla? Lungisa i-omelette nakho konke okuthola efrijini. Sebenzisa imifino nesoseji, ungathatha indawo yokugcina ngenkukhu noma i-turkey. Lena iresiphi elula futhi enhle kakhulu, okubaluleke kakhulu, ungakhohlwa ukwengeza izinongo eziningi.

I-potato isaladi nge-saucce ye-chimichurri

Khohlwa ngemayonnaise, yenza umsizi omningi ongajwayelekile wesi-almonds ne-basil. Kuhlangene namazambane, isilimo se-asparagusi namaqanda kuyamangalisa kakhulu.

Burrito for breakfast

Lokhu kuyindlela enhle yokudla kwasekuseni, ngoba lesi sidlo sinokuncane kweshukela kanye ne-fiber eminingi. Ungamisa ama-burritos futhi uwavuselele uma kulula. Sebenzisa i-lavash yokudla okusanhlamvu ukuze ukunambitheka kuveze ngokwengeziwe, futhi isidlo sisebenziseka kakhulu.

Iklabishi esitsheni neqanda

Unganciphisa inani lamanoni asebentisa kulesi sidlo esikhundleni se-bacon turkey. Iklabishi ingaba mnandi uma ingakalungi kahle, ngakho-ke isobho bese uzinika kahle, ukuze ube mnandi. Ukunciphisa ama-toasts, uma ulandela isibalo, noma udle ucezu lwesinkwa sonke okusanhlamvu ngaphandle kokushukela.

I-Vegetarian Salad Cobb

Lesi isaladi yendabuko, kodwa ungayinika isimo sengqondo esisha. Sebenzisa ama-chickpeas ephekwe ngomusi osiketshezi - thola nje njenge-bacon! I-Chickpeas ayiyona nje into enhle kakhulu, kepha nayo igcwele izakhi, ngaphandle kwayo inamafutha amancane, ewusizo kakhulu.

I-toast elula ne-feta neklabishi ngaphambili

Iklabishi manje manje idumile kakhulu, ngoba inezakhi eziningi namavithamini. Hlanganisa nge-feta ye-salty ukuze wenze isidlo esihlwabusayo kakhulu futhi esinempilo. I-yolk yeketshezi izofaka ukunambitheka nokuthungwa, okungekho okungaqhathaniswa nakho.

Amaqanda kumibuthano

Lesi sakusihlwa singase sibonakale silula, kodwa ngezinye izikhathi yilokho okudingayo. Ukuze ulungise le dish, izithako ezintathu kuphela kudingeka futhi imizuzu emihlanu! Engeza izinongo kumaqanda ukwenza kube okuthakazelisayo ngokukhethekile!

I-ham enamafutha kanye neqanda

Lesi sidlo sihlanganisa ukunambitheka okusawoti namnandi - faka nje i-avocado enezinhlayiya nge-strawberries. Kuvela inhlanganisela enhle yama-aromas nemibala! Ekuboneni kokuqala, lokhu akuyona into engavamile, kodwa kuwufanele ngempela.

Ama-Wafers Amagilebhisi Asolwandle

Uma ufuna ukuzondla ngesidlo esithakazelisayo, yenze lawa ma-affles ahle kakhulu ngotshani lwamafutha. Ukuhlanganiswa kwe-saumoni nokubheka kuyisinqumo esihle kakhulu. Faka esikhundleni se-buttermilk ephephezayo ngobisi lwekakhukhunathi ukuze uhlanganise ne-dish dish, i-selenium, i-calcium, i-magnesium ne-phosphorus, kanye namavithamini amaningi.

Imifino ethosiwe neqanda

Qala usuku ngengxenye yemifino ukuqinisa impilo yakho. Isidlo esinokulinganisela nemifino kanye namaprotheni kuzokugcwalisa ngamandla, kepha ngeke kubangele ukuzwa ubuhlungu. Kulesi sidlo, iningi le-fiber, i-magnesium, i-phosphorus, i-potassium, i-riboflavin, i-selenium, amavithamini - okukhethwa kukho okuhle kokudla kokuqala.

Amaqanda abhaka

Zama ukwenza i-pepper ngokugcwalisa - ngakho uzofaka imifino ekudleni kwakho. Lena indlela elula kakhulu yokukhonza amaqanda etafuleni! Ungakwazi ukuhlanganisa neqanda nezinye ukugcwalisa umlomo. I-pepper eqoshiwe ihlale ingumqondo omuhle.

Amazambane amazambane aphekwe kabili

Le amazambane aqinisekisiwe ukukunikeza umuzwa wokuphuza ekuseni. Ixubene nomswakama kanye noshizi, okuzokuvumela ukuba uzikhandle. Uma uzama ukunciphisa ama-khalori, faka isoseji nge-turkey, ngeke kube mnandi kancane.