Mndandanda wa Zambiri Zachikhalidwe Chakudya Chakudya
Ngati mwakhala mukulimbikitsidwa ndi ndondomeko yanu ya chakudya cha shuga , takuphimba. Katemera wa shuga wokwana 2,400 wokhala ndi matenda a shuga ukulimbikitsidwa kuchokera ku America, Mexican, French ndi Italian cuisine. Ndi zakudya zosiyana ndi zokoma zomwe mungasankhe pakudya cham'mawa, chakudya chamasana, chakudya chamadzulo ndi chotukuka, mwayi mutakhala ndi zosiyanasiyana zokwanira kuti muzidya pa njira. Ndipo, ndithudi, imakhala mu makilogalamu 2390 (52% kuchokera ku makhakudya ndi 29% kuchokera ku mafuta) - ndizo 10 makilogalamu kuti musamapeze!
Chakudya cham'mawa: American
Chakudya cha kadzutsa chosasangalatsa chiri pa dongosolo lanu la chakudya! Zosakaniza ndi mkaka wambiri zimakupatsani mapuloteni kuti asamalire ma carb.
- 2 kuchepa-mafuta multigrain waffles, toasted
- Kuwombera kwa Strawberry: supuni ya tiyi ya microwave ya madzi oyera komanso chikho chimodzi cha 1/4 chatsekedwa ndi strawberries kwa mphindi 15
- 2 mafuta ochepa otsekemera otsekemera amalumikizana
- 8 ma ounces mkaka wambiri
- Coffee ndi ma supuni 2 opanda mafuta opanda hafu
Chakudya: Mexican
Msuzi wa quinoa wokhutirawu amatenga mphamvu kuchokera pachifuwa cha nkhuku. Gwiritsani ntchito mchere wofiira ndi masituniwa ndi madzi a mandimu ndipo musangalale ndi mapepala ophika.
Saladi ya kumadzulo kwa Southwestern Quinoa
- Saladi wapamwamba ndi mawere a nkhuku owongosoledwa
- 1/2 kapepala - mphanda mashed ndi kufinya kwa madzi a mandimu
- idyani nyemba zamasamba ndi 15-20 zophika zophika
- 2 tangerines aang'ono
- 8 mpaka 12 ounces madzi kapena chakumwa chopanda shuga
Chakudya: Chiitaliya
Phwando la pasitala ndi shrimp ndi saladi yamtima.
Nkhanu ndi Pasitala
1 chikho chobiriwira chophika ndi 2 tsp mafuta, mchere ndi tsabola (omasuka kusinthitsa katsitsumzukwa, bowa kapena masamba ena osakhala otsika)
- Zakudya 3/4 za saladi zamasamba ndi 1/4 kapu saladi zophika (monga kaloti, nkhaka, radishes kapena tsabola)
- saladi pamwamba ndi supuni 1 ya mpendadzuwa, 2 tsp mafuta a mafuta, mandimu, mchere ndi tsabola
- 1 lalikulu ngale yatsopano (kapena zipatso zina za nyengo)
- 8 mpaka 12 ounces madzi kapena chakumwa chopanda shuga
Zosakaniza: France
Zakudya zoterezi za "ayisikilimu" zimagwiritsira ntchito oyeretsa ku Amerika (kirimu batala ndi nthochi) mu parfait yofalitsidwa ndi Chifalansa.
- Lolani chikho chimodzi cha mafuta osaphatikiza mafuta, osamu shuga kuti azichepetsanso pang'ono, ndi kusakaniza ma ola 3 a mafuta opanda vinyo yogurt; Fungitsani kwa mphindi 30
- Sungunulani supuni 2 ya mafuta ochepetseka a kirimba kwa masekondi 15 mu microwave
- dice tsabola kakang'ono
- mchere wa kirimu, msuzi wa kirimu ndi nthochi mu mbale kapena parfait kapu
- Sungani madzi okwana 8 mpaka 12 kapena chakumwa cha shuga
Kumbukirani, chinthu chofunika kwambiri pakuchita polojekiti ya chakudya cha shuga ndikuteteza chakudya chamtundu wonse. Ganizirani za chakudya chachikulu chimene mukufuna kuti mukhale nacho (kaya ndi mkaka, masamba obiriwira kapena mkate, zipatso, nyemba, kapena mankhwala), chifukwa cha magalamu angapo a mavitamini iwo adzakupatsa, ndiyeno kuzifalitsa tsiku lonse.