Iwotshi ibetha emini kwaye isisu sakho sele sikhalaza. Kodwa kukho iinketho ezingcono kunesaladi yakho yedesika edabukisayo yesiqhelo okanye iintsalela ezityebileyo zaseTshayina zobusuku obudlulileyo. Apha: iiresiphi ezisixhenxe zesidlo sasemini eziya kukunika amafutha ukuze uhlale ubukhali, wonwabile kwaye wanelisekile bubomi.
1. I-pita yengqolowa epheleleyo + isifuba se-turkey esisikiweyo + i-apula + itshizi yebhokhwe
Qala ngepita, ephantsi kweekhalori kunye namafutha kodwa iphezulu kwifiber. Gcwalisa nge-turkey eyosiweyo endaweni ye-deli-counter stuff ukuphepha yonke loo sodium engadingekile.
2. I-Kale + iquinoa + i-feta cheese + i-avocado
Ipakishwe ngeprotheni, ifayibha kunye namafutha anempilo, ezi zithako zine zibambe isitshixo sokuzalisa kunye nesaladi eyanelisayo.
3. Ukusonga kwengqolowa + isipinatshi + ipepile ebomvu + i-hummus
Sinokuhla kunye nokutya kweMeditera. I-Hummus--ilayishwe ngamafutha angaxutywanga, iprotheni kunye nefayibha--yeyona nto ifanelekileyo yokuzalisa isangweji. Yongeza umnyama, onamagqabi aluhlaza njengesipinatshi kunye nemifuno ehlumayo njengepepile ukuze ufumane iivithamini ezongezelelweyo kunye neeminerali.
EZIXHELEKILEYO: Isidlo sakusasa saMandla esi-5 sokuQala usuku lwakho ngokuLungileyo
4. Ibhatata + yenkukhu yenkukhu + i-avocado
Kukho isizathu sokuba iibhatata zithathwa njengenye yemifuno enempilo ejikeleze--isiseko ayinamanqatha ngelixa iphezulu kwi-potassium, i-calcium kunye ne-vitamin A kunye no-C. Inkukhu, okwangoku, yindlela efanelekileyo yokuzalisa iprotheni. ngaphandle kokutya amafutha ahluthayo. Sika iavokhado (amafutha asempilweni, abantu) kwaye uyiphose yonke kwisaladi okanye ngaphezulu kweenkozo kwipleyiti enemibala.
5. Uhlaza oluxutyiweyo + Intlanzi ye-tuna + iimbotyi ze-cannellini + ioli yomnquma enyulu
Ngaba ubusazi ukuba i-tona enkonkxiweyo iqulethe malunga neekhalori ezili-100 kuphela? Yitye kwisaladi okanye isangweji eneembotyi ezimhlophe (egcwele ifayibha, i-iron kunye ne-magnesium) kunye ne-drizzle ye-E.V.O.O. Yum.
6. Iilentile + i-chickpeas + i-cauliflower + i-curry powder
Esi sidlo sasemini sikhulu semifuno (sibethe kwiwok uze usiphose kwisitya seTupperware) sizaliswe ziitoni zezondlo ezilungileyo. Iilentile kunye nee-chickpeas zine-fiber kunye neprotheni, ngelixa imifuno ye-cruciferous efana ne-cauliflower iphezulu kwi-vitamin C kunye ne-potassium.
7. I-pasta yengqolowa epheleleyo + i-broccoli + i-pine nuts + i-Parmesan
Akukho nto iphosakeleyo nge-pasta ngesidlo sasemini, nje ngokuba uyidla ngokumodareyitha. Gxotha ikomityi ye-noodles yengqolowa ephantsi, i-broccoli enefayibha ephezulu kwaye uhombise ngamandongomane epine, aqulathe amanqatha amaninzi e-monounsaturated, i-antioxidants kunye nentsimbi.
