Kukonzekera Chakudya Chathanzi Ndi Chochuluka Chokhala Ndi Maphikidwe Osavuta

Mu kanemayu, ndikuwonetsani momwe mungakonzekerere chakudya cham'mawa, chamasana, chokhwasula-khwasula, chamadzulo, ndi mchere pogwiritsa ntchito maphikidwe omwe perekani 100G+ ya mapuloteni patsiku. Chilichonse ndichopanda gilateni, n'chosavuta kupanga, komanso chokoma kwambiri!

Magawo atatu a Chakudya cham'mawa ndi zina zisanu ndi chimodzi

Ndikukonzekera chakudya cham'mawa katatu ndi magawo asanu ndi limodzi za nkhomaliro, zokhwasula-khwasula, chakudya chamadzulo, ndi mchere.

KUTSATIRA: Zikondamoyo (30-36g zomanga thupi pakudya)

Izi zimapanga pafupifupi magawo atatu

Zosakaniza:

• 6 mazira
• 2 1/4 makapu otsika mafuta achi Greek yoghurt (5 1/2 dl / 560g)
• Masupuni 1-2 a mapulo kapena shuga wofiirira
• supuni imodzi ya vanila
• makapu 1 1/2 osakaniza ufa wopanda gilateni (kapena ufa watirigu ngati si coeliac/osalekerera /Wodwala matenda a IBS) (3 1/2 dl)
• supuni 1 ya ufa wophika

Malangizo:

< li>Sakanizani zosakaniza zonyowa pamodzi
1. Onjezani zouma zouma ndikugwedeza mpaka zitaphatikizana
2. Pikani pa skillet wosaphatikizira kwa mphindi zingapo mbali iliyonse
3. Sungani m'mitsuko yotchinga mpweya mu furiji. Bweretsaninso mu microwave. Kutumikira ndi zipatso, mwachitsanzo

KUDYA CHAMACHITIDWE: Creamy Chicken Saladi (32g mapuloteni pa kutumikira)

Izi zimapanga pafupifupi ma servings asanu ndi limodzi

Zosakaniza:

• 28 oz. / 800g mabere ankhuku, opukutidwa
• kaloti 6, odulidwa
• 1 1/2 nkhaka
• 3 makapu mphesa zofiira (450g)
• Zosakaniza zamasamba
• 4 anyezi wobiriwira, magawo obiriwira odulidwa

Kuvala:

3/4 chikho Greek yogati ( 180 ml / 190g)

Masupuni 3 opepuka mayo

2 supuni ya dijon mpiru

Mchere ndi tsabola

Utsine wa chili flakes

Malangizo:

1. Sakanizani zosakaniza zonse kuti muvale
2. Gawani chovalacho mumitsuko isanu ndi umodzi
3. Onjezani nkhuku yophikidwa, anyezi wobiriwira, nkhaka, mphesa, kaloti, ndi masamba osakaniza
4. Sungani mufiriji
5. Thirani zonse zomwe zili mumtsuko mu mbale yaikulu. ndi kusonkhezera kuti muphatikize

AKANKHWIKA: Mapiritsi a Salmon Tortilla Wosuta (11g ya mapuloteni pakudya)

Zosakaniza

Izi zimapanga pafupifupi ma servings asanu ndi limodzi

• 6 tortilla (Ndinagwiritsa ntchito oat tortilla)
• 10.5 oz. / 300g salimoni wosuta wozizira
• Zitsine za kale, kuti mulawe

Malangizo:

1. Pamwamba pa tortilla ndi kirimu tchizi, salimoni, ndi kale. Perekani mwamphamvu. Dulani mzidutswa, sungani mu chidebe chotsekera mpweya mu furiji
2. Ma tortilla amatha kusungunuka pakatha tsiku, ndiye ngati muli ndi nthawi ndikupangira kuti mukonzekere m'mawa popeza ali okonzeka basi. mphindi zingapo

KUDYA CHAKUDYA: Pasitala Wokazinga wa Tchizi Wofiira (28g mapuloteni pakudya)

Zosakaniza: Kwa 6 servings

• 17.5 oz. / 500 g pasitala wa lenti/chickpea

Za msuzi:

• 1 1/2 makapu a kanyumba tchizi (300g)
• 1 1/2 li>12 oz. / 350g wokazinga tsabola wofiira, wotsanulidwa
• 1/3 chikho cha parmesan (pafupifupi 40g)
• anyezi 4 obiriwira, magawo obiriwira odulidwa
• Basil watsopano wodzaza dzanja
• tipuni imodzi ya oregano
• tipuni imodzi ya paprika zonunkhira
• tipuni imodzi ya chili flakes
• Mchere kapena tsabola
• 1/2 chikho cha mkaka wosankha (120 ml)

Malangizo:

1. Pikani pasitala
li>Pakadali pano, onjezerani zosakaniza zonse za msuzi mu blender ndi kusakaniza mpaka zotsekemera
2. Sakanizani msuzi ndi pasitala
3. Sungani mu chidebe chotchinga mpweya mu furiji
4. /li>

DESSERT: Rasipiberi Wozizira Yogurt Pops (2 magalamu a mapuloteni pa kutumikira)

Zosakaniza: Kwa magawo asanu ndi limodzi

< li>1 chikho cha raspberries (130g)
• 1 chikho (chopanda lactose) chodzaza mafuta achi Greek yogati (240 ml / 250g)
• supuni 1-2 ya mapulo kapena uchi
li>

Malangizo:

1. Sakanizani zosakaniza zonse
2. Sungani muzitsulo za popsicle
3. Ikani mufiriji kwa pafupifupi maola anayi. Chotsani ma pops mu nkhungu
4. Sungani mu chidebe chotsekera mpweya mufiriji

Ndi maphikidwe otani omwe mukufuna kuwona? Ndidziwitseni malingaliro anu mu ndemanga!