Mamela, siyayithanda i-carbs. Kodwa nangona imnandi, sivuma ngokupheleleyo ukuba ezininzi, njengerayisi yethu ethandekayo, azilungile kuthi. Kulapho ezi zikhetho ezisibhozo zingena khona. Zifana nelayisi kwi-texture kwaye, ukuba uzipheka ngokufanelekileyo, ngokunambitha.
Ifoto: Liz Andrew/Styling: Erin McDowellIcauliflower
Ukuba awukhange uqaphele, ngokwenene singene kwikholifulawa. Kwaye kutheni singafanele sibe? Inomsoco (kuquka ivithamin K, esebenza njenge-anti-inflammatory), kwaye iyaguquguquka ngokumangalisayo. Enye yeendlela zethu esizithandayo zokuyilungisa ifana ne-low-carb version yerayisi enokusetyenziswa ngokutshintshisanayo nento yokwenyani. Nokuba ngaphantsi kwe-stir-fry okanye yongezwa kwisuphu, le recipe, edibana kunye nemizuzu nje elishumi, ibe yinto esisiseko ekhitshini lethu.
Makwenziwe ntoni: Ilayisi yeCauliflower
Umgxeki weResiphiIQuinoa
Iquinoa ifana nohlobo lweenkozo zecauliflower. Kulunge kakhulu kuwe (ikomityi enye ineegram ezisibhozo zeprotheyini) kwaye ingasetyenziswa ngeendlela ezininzi ezahlukeneyo, ukusuka kwiswiti, izitya ezinjenge-oatmeal kunye nokuba iipanekuku kwiinguqulelo ezisempilweni ezidla ngokungalunganga kuwe, njengale rayisi eqhotsiweyo eza kukushiya uzive ungcono kunale uyenzayo emva kokuyeka ukuthatha.
Makwenziwe ntoni: I-Quinoa yerayisi eqhotsiweyo
Iingcambu Zam EzintshaIilentile
Ewe, oku kwakumangalisa okumnandi. Irisotto, imnandi njengoko injalo, ihlala isishiya siziva sigcwele kakhulu kwaye sisindwa ngokwenene. Akunjalo xa sithatha indawo ye-Arborio irayisi yendabuko kunye neelentile ezimhlophe, ezingenazinkozo, zipheke ngokukhawuleza kwaye ziphezulu kwiprotheyini kunokuba irayisi iya kuba, konke ngaphandle kokulahlekelwa ubumnandi bento yokwenyani.
Makwenziwe ntoni: I-White Lentil Risotto kunye namaKhowa
Iikati's AmacwecweFarro
Izitya zerayisi eziphefumlelweyo zaseMexico zifumana ukuhlaziywa okunempilo kunye ne-farro, ingqolowa yamandulo yengqolowa ene-chewy texture kunye nencasa encinci ye-nutty. Ukongeza kwintliziyo eyanelisayo, farro ineprotheyini eninzi, ifayibha, intsimbi kunye nemagnesium. Iintloko phezulu ukuba ngokuqinisekileyo ayikho i-gluten-free nangona.
Makwenziwe ntoni: Imbotyi emnyama, umbona, itapile eSweet kunye neFarro Bowl
Isitya esimnandiIrhasi
Ngencasa enkulu ye-nutty kunye ne-chewy, phantse ukufana kwepasta, ibhali ithatha indawo eyoyikisayo yerayisi kuzo zonke izitya ezisekelwe kwirayisi, ezifana nezi bhola zerayisi. Ibhali nayo ineegram ezingama-32 zefiber ngekomityi nganye; ifayibha esondla ibhaktheriya esempilweni emathunjini akho, ikugcina rhoqo.
Makwenziwe ntoni: Iibhola zeRayisi zase-Oven-Baked Italian
EZIQHELEKILEYO: Okona kutya kulungileyo kukutya oku-9 xa uBacked Up
Ukutya EkhayaAmazimba
Ingqolowa yamandulo ukuba yi I-gluten-free, i-sorghum, ngokungafaniyo nezinye iinkozo ezininzi, ayinayo i-hull engatyiwayo, oku kuthetha ukuba igcina uninzi lwezondlo zayo. Ikwanepolicosanols, iikhompawundi ezibonakaliswe ukuba zineempawu ezisempilweni yentliziyo. I-flavour yayo engathathi hlangothi kunye nobukhulu obuncinci buboleka kakuhle kwiisuphu kunye ne-stews, apho zongeza ukuthungwa okufihlakeleyo kunye nencasa ngaphandle kokugqithisa.
Makwenziwe ntoni: I-Tuscan White Bean Stew
IVeggie kunye nerhamncwaIngqolowa yeBulgur
I-Bulgur iphezulu kwi-fiber (i-24 grams ngekomityi), iphantsi kwamafutha kunye neekhalori kunye ne-staple yokutya kweMeditera. Ininzi kwiivithamini B, i-iron, i-phosphorus kunye ne-manganese kwaye, kuba i-bulgur oqhele ukuyifumana evenkileni sele iphekwe ngokuyinxenye, ukulungiswa kukhawuleza kakhulu xa ufika ekhaya.
Makwenziwe ntoni: Bulgur Black Bean Chili
MJ kunye noLarry ManI-oats
Ngelixa iqhele ukusetyenziswa kwizitya ezityiwayo, irayisi ikwayinkwenkwezi yenye yezinto esizithandayo, ipudding yerayisi. Ukuze ukhanyiselwe, uguqulelo oluphilileyo lwentliziyo, sebenzisa i-oats endaweni yerayisi. Xa ifakwe ebisini, ukuthungwa kuyafana nepudding yerayisi eqhelekileyo, kodwa ngebhonasi eyongeziweyo yefiber kunye neprotheyini eyaneleyo ukukugcina uzele iiyure.
Makwenziwe ntoni: Mexican Oat Pudding kunye Spicy Nut Clusters
EZIQHELEKILEYO: Iiresiphi ze-Oat ezili-17 ezingezizo iOatmeal
