Yintoni ukupheka amaqanda ngaphandle nobungozi kumanani?

Amaqanda zithathwa enye imveliso egqwesileyo, zizele protein, abanawo iicarbohydrate kunye neswekile. Okokuqala kwakucingwa ukuba izikhupha cholesterol kakhulu, kodwa kutshanje kwaye kwafunyaniswa ukuba iqulethe choline, ukukhuthaza umsebenzi kwiiseli, uqinisa isibindi kwaye ivuselela intshukumo izondlo emzimbeni. Cholesterol amaqanda ungaphantsi kwe wacinga ngaphambili. Yitya amaqanda yonke ukufumana inzuzo enkulu. Ukuba uzama ukutya kakuhle, le mveliso iza kuncedisana nasiphi na isonka esityeni. Zininzi iindlela ukupheka iqanda kunye isidlo sakusasa esinempilo, emini okanye ngokuhlwa.

amaqanda eyimitha

Ngokuqhelekileyo ukwenza amaqanda abotshwe kongezwe imayonnaise. Zama ukuxuba izikhupha kunye lwemostade, mayonnaise afake kunye iyogurt yesiGrike. Yongeza izinongo - kwaye ufumane epheleleyo okunencasa kakhulu, okungumgubo protini. inani yakho iya kukhuseleka khona. Ukongeza, calories nganye ukukhonza, oku kancinane - phezu iqanda enye kuzo hayi ngaphezulu kwe asixhenxe anesithathu.

Amaqanda isaladi of ehluma

Brussels sprouts iluncedo kakhulu, ukuba izele kwezondlo. Le emifuno uyawathena umzimba, kuthintela nangokurhala, ukukhusela nomhlaza. Yenza isaladi ikhaphetshu, ukuphucula impilo yakho!

iitapile Acute ngeqanda

Le isidlo sakusasa esimnandi kakhulu, emva koko amandla iya kuba yanele lonke kusasa. Ukuba ungathanda iitapile, khangela le ndlela! Dibanisa iitapile kunye itshizi yebhokhwe bukhrim kunye nesosi eshushu. Le iitapile isityebi potassium, ifayibha kunye vitamin B6, nto leyo ebaluleke kakhulu ekwakheni iiseli ezintsha kunye eqhelekileyo yokusebenza luvo.

Neetacos kwasekuseni

Ukuba ungathanda ukutya Mexican, uya kunandipha ezi neetacos. Dibanisa cilantro ukufumana isidlo lula kwaye kunika umdla. Ukongeza, amaqanda zidibene ne-avokhado, zona umthombo kwamafutha monounsaturated elungileyo.

Imifuno quiche ngaphandle uqweqwe

Ulahle uvavanyo, ukuncipha. Usenokuba wenze kakuhle iqebengwana esekelwe iziqhamo kunye nobulawu. Galela iqanda kunye netshizi ukuba waphuma ekucebiseni komphefumlo kakhulu okumnandi. Ngaba izakusetyenziswa endaweni ubisi rhoqo, amangile, kangangokuba esityeni waba protein ngakumbi.

beet yosiwe amaqanda begilana

Sebenzisa beet ezigcadiweyo, ngenxa yokuba eliphantsi calories kunye eziphakamileyo nefayibha. Uyakwazi ingasetyenziswa yaye chard, ukuba abe zizityebi iivithamini kunye nezondlo. Le ukutya elula okunencasa kakhulu.

Quiche ne isipinatshi kunye artichokes

Iindibaniso isipinatshi kunye artichokes - Classic ngokwenene. Yenza ngenxa yakhe esityeni esezantsi-osidingayo, esisityebi ifayibha kunye leeprothini. amaqebengwana Portioned ziyindlela kakhulu magqabi lula kwaye iluncedo.

amaqanda begilana nge sofrito

Sofrito - i isosi American elula Latin, equka izithako elimnandi kakhulu kunye nobulawu. tomato Rich isongo dopolyaet ngokugqibeleleyo amaqanda. Yitya i omelet kunye zeavokhado kunye isonka sengqolowa yonke.

amaqanda zosiwe yenkukhu

Niwulibale isoso - ukongeza amaqanda kunye neetamati lutsha pepper. Hlanganisa esityeni yenkukhu, nto leyo eza kuvumela ukuba ukwandisa isixa protini. Le yindibaniselwano enkulu flavour noburhabaxa!

iqanda befuna kwi thowusti ne yeeavokhado

Yeeavokhado on thowusti - yinto okunencasa kakhulu. Ingaba lo esityeni lube mnandi ngakumbi? Zama ukugqibezela oko befuna iqanda! Oku mnandi kakhulu, ngaphandle, ekukholelwa ukuba le yeyona ndlela iluncedo womgqomo amaqanda.

izambane crispy

Faka iitapile zemveli elithozamisayo, esityeni kwakuyinjongo kunye luncedo. Amazambane sweet iqulethe calcium, potassium novithamini C Ukongeza, kukholelwa ukuba esisityebi kunene beta-carotene.

Easy iqanda isaladi

Iqanda isaladi igqalwa isidlo kakhulu enzima kuba ubandakanya isixa esikhulu eyemayonnaise, equlethe okuninzi iswekile. Kule iresiphi, eyemayonnaise indawo yi protein eninzi iyogurt zamaGrike. Wena bangalahlekelwa incasa, kodwa kuvela iluncedo kakhulu ngakumbi.

Frittata kunye nesalmon kunye hlaza

Iisalmon - le yenye yezona mveliso kakhulu luncedo, it has a lot of omega-3 asidi okunamafutha. Lihambisana hlaza, isiphumo anti-ukudumba amaqanda ezahlukeneyo luncedo kwaye bafumane ukutya okunesondlo kakhulu. Ngaphandle iintsalela frittata kunokwenzeka nangaliphi na ixesha ukuzifudumeza up. Kuyinto elula kakhulu.

Omelet nemifino nesoseji

Awukwazi isigqibo ufuna ukudla? Lungiselela i omelet nayo yonke into oza kuwe efrijini. Sebenzisa imifuno kunye sausage, ungakwazi esikhundleni lokugqibela yenkukhu okanye ikarikuni. Le iresiphi elula okumnandi, okona kubaluleke kakhulu, musa ukulibala ziyabunonga kancinci.

Potato isaladi chimichurri sauce

Libala malunga mayonnaise, wenza engaqhelekanga sauce chimichurri amangile kwakunye nebheyizile. Lihambisana iitapile, hlaza kunye namaqanda ujika kakhulu emnandi.

Burrito kwasekuseni

Le ndlela ebalaseleyo breakfast, kuba sohlala kweli esityeni iqulethe ubuncinane iswekile kunye eziphakamileyo nefayibha. Uyakwazi iqhwa ezi burritos kwaye kufudumeze xa kulula. Sebenzisa lonke edliwa ingqolowa isonka, esi ukunambitheka nokuba ezichazayo ngakumbi, nesitya - luncedo.

Ikhaphetshu Kale ngeqanda

Unga ukunciphisa isixa amanqatha, esebenzisa kule esityeni endaweni Turkey Bacon. Ikhaphetshu Kale ingaba kuba krakra, ukuba zilungiselelwe kakuhle, ngoko ke isinongo uze upheke kakuhle kuwe oko emnandi. Ulahle lokuhlonipha nakanye, ukuba inani lulandelayo, okanye ndidle iqhekeza lesonka esibizwa ngokuba kungekho iswekile.

Imifino isaladi Cobb

Le isaladi zemveli, kodwa unako ukunika wona isimo esitsha. Sebenzisa iiertyisi okuphekiweyo ngumsi elulwelo - nasongo nje Bacon! Chickpea ayikho nje emnandi, kodwa lizele izondlo, ukongeza kuso inqatha encinane elizele, nto leyo iluncedo kakhulu.

Simple thowusti ne feta itshizi kunye nekhaphetshu Cale

Ikhaphetshu Cale ngoku ithandwa kakhulu ngenxa yokuba kukho izondlo ezininzi kangaka kunye neevithamini. Dibanisa kunye feta ubrak, ukuze ufumane ukutya okumnandi kakhulu kwaye esempilweni. sac Ulwelo inike uburhabaxa, apho nto azilingani.

Amaqanda ubazi

Le sakusasa kungabonakala ilula kakhulu, kodwa ke ngamanye amaxesha nje into oyifunayo. Kuba kumalungiselelo ale esityeni kufuna ezintathu kuphela izinto kunye nemizuzu emihlanu! Dibanisa nobulawu ukuya amaqanda ukuba mnandi kakhulu!

Tostado kunye ham neqanda

Esi sidlo idibanisa ibabe kamnandi kwaye ezinetyuwa - siqoshelise nje Tostado yeeavokhado zizitrobheri. Kubonakala indibanisela emangalisayo flavour nemibala! Ekuqaleni, yinto engaqhelekanga kakhulu, kodwa ngokwenene ixabisa itrayi.

waffles corn ngetyuwa

Ukuba ufuna ukuphatha wena isidlo esimnandi wenza ezi waffles oluhle babesivusa. Iindibaniso salmon watshaya kunye namaqanda - oku isigqibo esihle kakhulu. Esikhundleni ku waffles buttermilk kwi nobisi lwawo, ukuze nongeze esityeni intsimbi, selenium, calcium, magnesium phosphorus, kwakunye iivithamini ezininzi.

imifuno amafutha ngeqanda

Qala usuku kunye kukulungiselela wemifuno ukuphucula impilo yabo. isidlo Balanced kunye nemifuno kunye neprothini ndikuzalisileyo amandla, kodwa musa ukuba imvakalelo ubunzima. Kule dish ifayibha kakhulu, nemagnesium, phosphorus, potassium, riboflavin, selenium, iivithamini - olukhulu isidlo lokuqala.

amaqanda pepper ziphekwe

Zama ukwenza pepper abotshwe - ngoko usongeza ekudleni kwakho imifuno ngakumbi. Le yindlela elula kakhulu ukuba kuziswe amaqanda etafileni! Unako kuyakudityaniswa iqanda kunye nezinye toppings emnandi. pepper wafaka - oko kusoloko ngumbono olungileyo.

Kabili ziphekwe Sweet amazambane

Le namazambane liqinisekile ukuba ikunike imvakalelo kuhluthe kusasa. Idityaniswe sausage kunye netshizi eya kukuvumela ukuba ngokubafekethisa ngokwakho. Ukuba uzama ukunciphisa kilojoules, endaweni sausage pipi, kuya kubakho okunencasa ngaphantsi.