Ukudla Kwemali Yezezimali
Uma imali iqinile, abaningi bethu badla kancane kancane. Njengoba kunikezwa ukuthi ukudla okuningi kokudlela kuphakeme ngamafutha nakwi-calories, lokhu cishe kuyinto enhle ngokuphathwa kwesisindo. Ekhaya, ungalawula ukuthi yini eya esidlweni, nokuthi udla kangakanani. Kodwa-ke ingozi ukuthi singase sisebenzise ukudla okuphakejiwe okwehla eshibhile kodwa okuphekwe ngokweqile, okungahle kube nokuphakama kwamakholori, amafutha, i-sodium, nezinye izithasiselo: ama-noodle ehlanganisiwe, isobho elikhuniwe, amabhokisi abasizi bokudla, i- macaroni ebhokisini kanye noshizi , izitshalo ezisemathinini, imikhiqizo eshicilelwe ushizi.
Kukhona ezinye, imikhiqizo ye-pantry enempilo esingayisebenzisa ukwenza ukudla okuncane okungabizi kakhulu kwamafutha:
I-tuna ekheniwe emanzini, ama-noodle aphelele-ukolweni, irayisi eligcwele uketshezi, ubhontshisi oqoshiwe, ubhontshisi obomile noma obuncane be-sodium, izinhliziyo ze-artichoke , i-lentils, i-whole-grain couscous kanye nezinye izithelo, i-polenta, ne-sodium ephansi kakhulu. ukusebenzisa kahle ukwenza ukudla okungabizi, okunomsoco.
Uma uhlanganisa lezi zithako ezijwayelekile ngemifino efriziwe noma ehlanzekile njenge isipinashi, i-peas, izaqathe, anyanisi, i- pepper yebell , isilimo esidliwayo esinamagatsha anamanzi, amakhowe, kanye namanani amancane enyama enamafutha amaningi noma inhlanzi efriziwe, ungafaka inani elikhulu elihlwabusayo I-fat-fat dish yonke umndeni izothanda.
Uma ubheka ukwenza amasoso aluhlaza, ungasebenzisa ubisi obuphansi noma obunamafutha obungenayo kanye ne-cornstarch. Sebenzisa ukhilimu ushukela ophuzile, ushizi olunciphise amafutha, ukhilimu omuncu ophansi, i-fat-free hamba nengxenye, futhi unamagatsha ayi-fat yogurt.
Nakhu okunye kwesidlo esingasabizi se-pantry ongenza namhlanje ngezinto ezilandelayo:
- I-Risotto: ilayisi elide noma elifushane-umhluzi, ama-mushroom, anyanisi, u-garlic
- I-Mac ne-Cheese: lonke okusanhlamvu elbow macaroni, ubisi olungasetshenzisiwe, i-cornstarch, i-fat-fat-cheese, lwesinaphi
- I-Pasta Enomsila WaseMarinara: i- spaghetti yonke noma okusanhlamvu, i-garlic, isinamathini, ayikho-usawoti onothile, ama-herb omisiwe
- I-Tuna Noodle Casserole : i-tuna ekheniwe, i-noodle egcwele-ukolweni, i-peas efriziwe, i-breadcrumbs, i-nonfat ubisi, i-cornstarch, i-fat-fat-cheese
- Ilayisi ye-Cajun kanye namaBhontshisi: irayisi eligcwele okusanhlamvu, ubhontshisi obuncane obumanyolo, u-anyanisi, i-Cajun engenakusihlwa
- I-Chick Pea Curry: u-anyanisi, u-garlic, umhluzi wemifino onamafutha, utamatisi okheniwe , ubhontshisi we-garbanzo (i-chick peas), i- curry powder
- Inhlanzi / izinkukhu ezibhakabhakeni: Ibele lesikhumba esingenasithombeni noma esineqanda noma izinhlanzi ezimhlophe ezimhlophe, amakhambi omisiwe / iziqholo, imifino entsha noma efriziwe , irayisi, utamatisi osemathinini
- Amazambane abhakabhaka: ama- mazambane ama-russet, ubhontshisi obotisiwe obusiwe okusemathinini, inani elincishisiwe elincishisiwe-ushizi ushizi; noma u-salsa no-fat-free-free ukhilimu omuncu
- I-Chili: enezinyosi / u-Turkey, ama-anyanisi, i-powder, i-cumin, ubhontshisi, utamatisi okheniwe, i-pepper jalapeno ekheniwe
Lezi ezinye nje imibono eyisisekelo. Ulawula kanjani ukudla okunempilo ngesabelomali?