Le mikhiqizo njalo ekhona odokotela Ukudla

Odokotela babe nakho omkhulu futhi ngokuqinisekile kudingeka wazi indlela yokuphila ukuphila isikhathi eside ngenjabulo. Nalu uhlu imikhiqizo abakhona kule odokotela Ukudla. Zama ukufaka nabo ekudleni kwakho.

amaqanda

Odokotela ozama badle inyama kancane futhi ukwakha ekudleni kwakho plant. Noma kunjalo, ngenxa imikhiqizo lezilwane ungalahli itewu amaqanda, ngoba awumthombo okahle wamaprotheni.

tofu

Tofu - okunye okukhulu imithombo semifino of amaprotheni ezifana turkey noma inkukhu. Amaphrotheni akuyona kuphela wusizo kwemisipha ukukhula, futhi unalo Kumqoka kakhulu impilo ubuchopho kanye nokusebenza kwawo okuvamile.

inhlanzi

Fish kufanele avele njalo kuthebula yakho, futhi le njongo eziningi izizathu ezinhle. Fish ezifana salmon uyasondla ngobuchopho inhliziyo, ukugcwalisa umzimba nge okunamafutha nenzuzo acid Omega-3.

apula

Apple - lokhu kuyinto izithelo ezinhle kangaka ekahle isidlo. Ungakwazi kalula ukwanelisa nalo ngokuhlasela indlala.

billberry

amajikijolo Antioxidant-ocebile like aluhlaza okwesibhakabhaka kufanele avele njalo ekudleni. ukudla okunjalo kukunika impilo nobuhle esikhumbeni, futhi kunciphisa amathuba nomdlavuza ngoba isiza kanjani ukulwa radicals khulula.

raspberry

Esikhundleni kokuqeda yakho dessert usuku amnandi, igcwele ushukela, zithokozise le-raspberry engcono. I-raspberry nesishiyagalombili amagremu fibre inkomishi ngamunye, ngaphandle-ke kahle kuyasiza ulwa izifiso imithamo amnandi futhi unomphela, okubangela umuzwa satiety.

ukwatapheya

Zama ukwengeza imifino kanye ukwatapheya kunoma iyiphi isidlo lapho kungafaneleka. Ukwatapheya eziningi monounsaturated amafutha, okuyinto ukunciphisa izinga cholesterol elimazayo. Nokho, kufanele sikhumbule njengoba ukwatapheya izingxenyana ezincane.

isipinashi

Spinach kuyinto kilojoule, futhi liwumthombo okahle uvithamini A, okuyinto edingekayo ukuze izinwele enempilo futhi isikhumba. Engeza isipinashi ukuba nemifino izitsha ngomthombo ephansi fat wamaprotheni - kwadingeka dinner omangalisayo, egcwele izakhamzimba.

amakhowe

Amakhowe ngokuvamile avele odokotela Ukudla. Lena kwalokho ezinhle nemifino izitsha. Amakhowe amavithamini amaningi B, ezisiza umzimba ukuze uthole amandla ekudleni, plus zishukumisa kumiswa kwamangqamuzana egazi abomvu.

anyanisi

Ngokuvamile, i-onion kubhekwa indlela elihle lokukhiqiza ukunambitheka izitsha, kodwa futhi sisinika ezinhle kavithamini C. Lo vithamini kusiza ukulwa radicals khulula futhi kunciphisa amathuba nomdlavuza. Njalo ukwengeza anyanisi e eyosiwe yabo zemifino.

broccoli

Zama ukudla olinganiselayo futhi kukhona inala imifino - ngakho odokotela batusa ukwenza. Broccoli - zemifino ukuthi uphelele kokuthola izakhi ezidingekayo.

izimfanzi

Ukudla nezimfanzi kuzokusiza ukwandisa ezingeni amaprotheni eyanele ngaphandle umzamo othe xaxa. Ngaphezu izimfanzi kilojoule ezimbalwa kakhulu, kodwa amaprotheni - Twenty amagremu ingxenye encane.

ukholifulawa

Pheka ke ukuze umbhangqwana, amakhekhe noma ukwenza kwayo amazambane ecubuziwe. Kunoma ikuphi ukholifulawa is a Ngaphezu enkulu ekudleni kwakho, ngoba iphakeme kakhulu fibre. It ikhuthaza ukugaya enempilo.

alimondi

Ukudla okune-amafutha enempilo, kukhona usizo ikakhulukazi izinwele. Ngokwesibonelo, ama-alimondi - nje akudle ngaphandle usawoti! nati Unsalted - lena kukho olukhulu isidlo ewusizo.

Salad nge inkukhu on the hlupha

Uma endaweni ukudla okusheshayo yokudlela, zama ukukhetha into efana isaladi nge inkukhu. Lokhu kuzokuvumela ukuba ugweme spikes emazingeni igazi glucose. Ngaphezu kwalokho, inkukhu - siwumthombo omuhle kakhulu amaprotheni ngaphandle kilojoule extra.

iqanda omhlophe

Ungesabi ukudla amaqanda sisonke, kodwa amaqanda qanda zinhle ikakhulukazi. Lokhu omelet ligcwele amaprotheni!

Lonke okusanhlamvu imiqulu

Ungakwazi sihlanganise amaprotheni yakho omelet nemifino yonke kakolweni i-tortilla. Ukusetshenziswa okusanhlamvu lonke ekuseni kukusiza ukuba ugcwalise umzimba amandla ngcono ukugaya ngenxa yokuqukethwe eliphezulu fibre.

sushi

Gcina umbhalo walokho ezingeni ushukela kule usoso silinganisela irayisi, okunye okufanele ungesabi sushi. Lena inketho ezinhle kwasemini okunempilo, egcwele amafutha enempilo kanye amaprotheni.

izaqathe

Izaqathi ne hummus - kuba inhlanganisela ephelele isidlo. Happy crunching izaqathe kanye kunikeza umzimba nge umthamo eliphezulu-beta-carotene.

hummus

Isithako esemqoka yalolu isidlo - chickpeas. Ngakho-ke, hummus kuyinto awumthombo okahle wamaprotheni yemifino kanye kusiza ukuzizwa satiety, futhi inikeza esitebeleni izinga likashukela egazini.

ushizi izinti

Ushizi izinti - isidlo esikhulu. Sebevele ihlukaniswe izingxenye, ngaphezu kwalokho, ukuze ukwazi ukwandisa ezingeni iphrotheni indlela odla ngayo.

turmeric

Uma kufaneleka, zama ukuze ungeze izitsha ukhari turmeric. Lokhu kuwusizo kakhulu esikhumbeni, ngaphandle turmeric kunciphisa umfutho izinqubo ukuvuvukala.

Kale iklabishi

Iklabishi Cale ligcwele izakhi, ngakho zama ukufaka njalo kuyo Smoothies yakho.

linseed

Kulezi imbewu encane aqukethe eningi-omega-3 kubalulekile empilweni inhliziyo, plus aqukethe Antioxidants.

umango

Umango - isakhi olukhulu ewusizo izithelo cocktail. I umango fibre ngokwanele namanzi, esiza zishukumisa emathunjini, ngaphandle Vitamin C likhona lapho

ulethisi

imifino eluhlaza - kungcono ingxenye enkulu kwanoma iyiphi isaladi noma fruit cocktail.

yogurt Greek

Uma uthanda amaswidi, zama ukudla yogurt ngesiGreki nge banana, uju kanye nesinamoni. Ngakho ungathola engxenyeni dessert amaprotheni. Ngaphezu kwalokho, i-yogurt ngesiGreki ungumthombo ezinhle probiotics.

uju

Honey - ungumthombo yemvelo amaminerali ezifana bethusi, bensimbi, magnesium, manganese, i-phosphorus, i-potassium ne-zinc.

nesinamoni

Lokhu spice uphelele kophudingi, ngoba kunciphisa ingozi sikashukela kanye nesifo senhliziyo.

Quality wokudla Amabha

Khetha amabha ubuncane izithako kusukela imikhiqizo yemvelo efana izinsuku kakhukhunathi.

guacamole

Ngenxa isakhi esiyinhloko, ukwatapheya, guacamole sauce iyasiza, ecebile amafutha enempilo kanye fibre.

amafutha omnqumo

Lena ngenye yama-imikhiqizo eyinhloko yokudla Mediterranean, okuyinto umthombo omkhulu amafutha monounsaturated. Ifake uphethiloli amasaladi ezifana namafutha.

uviniga balsamic

uviniga balsamic yimuphi umkhiqizo kwenza tastier. Kuyinto kilojoule, ngaphandle-ke has a Inkomba ongaphakeme glycemic, okwenza kube isixazululo ezinhle uma ufuna ukunciphisa umzimba.

cherry

Cherry iyindlela enhle Smoothies futhi kukuvikele ekuqongeleleni fat ngokweqile.

chard

Lolu hlobo lwe-green kungase kungabi ethandwa kakhulu, kodwa kuyasiza kakhulu. Kwelinye ingxenye - umthamo double vitamin A.

cottage shizi

Cottage shizi - kungcono kwalokho omkhulu for kwasekuseni, kwasemini noma dinner. Hlanganisa okusanhlamvu lonke isinkwa noma ingeze salads.

Lonke okusanhlamvu Muffin

okusanhlamvu lonke ukunikeza umzimba nge fibre, okuyinto kubalulekile ukuze kokudla esiswini enempilo. Ngosizo lwabo, uyozizwa umnyuziki eside, ngaphezu kwalokho, ngeke kube yinto engenzeka ukuthi cholesterol ephansi.

amagilebhisi

Amagilebhisi - lena kukho olukhulu isidlo noma kwasemini ukukhanya.

tuna

Yenza sandwich ngokolweni lonke isinkwa futhi i-tuna, ukuze uthole amaprotheni ngaphezulu.

edamame ubhontshisi

Njengoba bekhula, umuntu uqala ukulahlekelwa yemisipha. Lokhu kuzosiza ukuvimbela umsebenzi futhi eyanele amaprotheni, okuyimali eningi kabi ubhontshisi!