Iwashi lishaya emini futhi isisu sakho siyakhononda. Kodwa kunezinketho ezingcono kunesaladi lakho ledeski elidabukisayo elivamile noma izinsalela zamaShayina zayizolo ebusuku. Lapha: amaresiphi ayisikhombisa wesidlo sasemini azokunikeza uphethiloli ukuze uhlale ubukhali, ujabule futhi waneliseke ngokujwayelekile ngempilo.
1. I-pita kakolweni + osikiwe webele le-turkey + i-apula + ushizi wembuzi
Qala nge-pita, ene-calories ephansi namafutha kodwa iphezulu nge-fiber. Yigcwalise nge-turkey eyosiwe esikhundleni sezinto ze-deli-counter ukuze ugweme yonke leyo sodium engadingekile.
2. I-Kale + quinoa + feta cheese + ukwatapheya
Igcwele amaprotheni, ifayibha kanye namafutha anempilo, lezi zithako ezine zibambe ukhiye wesaladi yokugcwalisa nokwanelisayo.
3. Ukugoqa kukakolweni + isipinashi + upelepele obomvu + i-hummus
Singakwazi ukwehla ngokudla kwaseMedithera. I-Hummus--elayishwe ngamafutha angagcwalisiwe, amaprotheni kanye ne-fiber - iyisemishi eliphelele lokugcwalisa. Engeza okuluhlaza okotshani okunamaqabunga okumnyama njengesipinashi kanye nemifino eshwabene njengopelepele ukuze uthole amavithamini namaminerali engeziwe.
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4. Ubhatata + isifuba senkukhu + ukwatapheya
Kunesizathu sokuthi kungani ubhatata uthathwa njengenye yemifino enempilo kunazo zonke emhlabeni--awunawo amafutha kuyilapho usephezulu ku-potassium, i-calcium namavithamini A no-C. Inkukhu, okwamanje, iyindlela enhle yokugcwalisa amaprotheni. ngaphandle kokudla amafutha agcwele. Sika ukwatapheya (amafutha anempilo, abantu) bese uwuphonsa esaladini noma phezu kwezinhlamvu ukuze uthole ipuleti elimibalabala.
5. Imifino exutshiwe + Izinhlanzi ze-tuna + ubhontshisi we-cannelini + amafutha omnqumo e-extra virgin
Ubuwazi ukuthi ukuphakelwa kwe-tuna ekheniwe kuqukethe cishe amakholori ayi-100 kuphela? Yidle esaladini noma isemishi elinobhontshisi omhlophe (ogcwele ifayibha, insimbi ne-magnesium) kanye ne-drizzle ye-E.V.O.O. Yum.
6. I-Lentils + chickpeas + cauliflower + curry powder
Lesi sidlo sasemini esikhulu semifino (sishaye ku-wok bese usiphonsa esitsheni se-Tupperware) sigcwele amathani omsoco omuhle. Ama-Lentils nama-chickpeas aqukethe i-fiber namaprotheni, kuyilapho imifino ye-cruciferous efana ne-cauliflower inovithamini C kanye ne-potassium.
7. I-pasta kakolweni wonke + i-broccoli + amantongomane kaphayini + iParmesan
Akukho lutho olungalungile nge-pasta ngesidlo sasemini, inqobo nje uma uyidla ngokulinganisela. Bonga inkomishi yama-noodle kakolweni anekhalori ephansi, i-broccoli enefayibha ephezulu futhi uhlobise ngamantongomane kaphayini, aqukethe amafutha amaningi e-monounsaturated, ama-antioxidants kanye nensimbi.
