Uninzi lwethu luzamile uhlobo oluthile lokutya okune-carb esezantsi ngaphambili. Nokuba sisicwangciso se-ketogenic, iSouth Beach, iLCHF, okanye iAtkins, eyona nto inye esinokuthi sifane ngayo kukuphela kwezimvo zokwenza ukutya kwethu. Ingakumbi xa singxamile.
Ndiye ndahamba kwaye ndacima uhlobo oluthile lwesicwangciso sokutya esisezantsi seminyaka. Ngalo lonke elo xesha, ndibeke ezinye iindlela zokupheka ezizalisiweyo kwaye ziyinyani kwaye ziyanelisa ngokwaneleyo ukundinceda ndibambelele kwisicwangciso sam. Apha, ndiqokelele ezinye zezona zimvo zam zisemgangathweni zokutya ezinokulungiswa kubhabho.
Inkukhu burrito isitya
Le yindlela yam yokuhamba, ebusuku kakhulu, isidlo esisezantsi-carb endisenzayo xa bendihamba imini yonke, kwaye ndifuna nje ukutya okwanelisayo ngemizuzu.
Bamba inkuku enkulu enesandi, kwaye uvuselele enye ye-jarred oyithandayo okanye isalsa entsha kuyo kwisitya. Phezulu nge-cheddar ushizi, kwaye uphume kwi-microwave umzuzu okanye emibini, kuxhomekeke kwiyunithi yakho. Susa ngononophelo kwi-microwave, kwaye ngaphezulu nge-avocado edikiweyo, ii-scallions ezisikiweyo, kunye nodoli wokhilimu omuncu. Ukuba uthandeka kancinci ngokubala kwakho kwe-carb yemihla ngemihla, gxobhoza isipuni okanye ezimbini zeembotyi ezimnyama ngaphambi kwe-microwave.
Isaladi yesaladi esongelayo
Iisaladi ezisongelayo ziyindlela elungileyo esebenza ngokulinganayo kunye nenkukhu esele iphekwe, ityhuna enkonkxiweyo, okanye intlanzi eseleyo njenge salmon.
ababambeleyo itshizi pecorino
Gweba i-shrimp yakho ephekiweyo, uvuselele kwi-celery edikiweyo kunye no-anyanisi. Yidibanise nesixa sesisa semayonnaise yakho oyithandayo. Okwangoku, umgca wamagqabi amakhulu elettuce, njenge-lettuce yaroma, ilettuce yaseBoston, okanye amagqabi aluhlaza aluhlaza kunye nezilayi zeavokhado entsha. Spoon isaladi ye-shrimp kwi-lettuce, kwaye uyisonge. Le yeyona nto intle yokupakisha ukuze uhambe nayo endleleni.
Ii-pizza ezikumgangatho ophezulu
Abaqhekezi be-fiber ephezulu sisisombululo esikhulu kubantu abakukutya okune-carb ephantsi abanqwenela ukuqhekeka komqhekezi, kodwa abakwazi ukubingelela ngee-carbs. Ngokwabo, banambitha njengokutya ikhadibhodi eyomileyo (masibeyinyani), kodwa ngokongezwa kwencasa ethile, bayawenza umsebenzi wenziwe kakuhle. Basebenzise ukutya i-guacamole okanye enye idipsi ephantsi, okanye wenze into endiyenzayo - phezulu kunye ne-marinara, i-mozzarella ushizi, kunye ne-pepperoni, kwaye ubatshise ehovini okanye kwi-microwave ngokukhawuleza kunye nokulula, ii-pizza ezisezantsi. Jonga ukuba zingaphi ozisebenzisayo nangona kunjalo, ukuze uqiniseke ukuba zingena kwi-carb count yakho yosuku. Ezo ndizithenga ngewotshi kwii-carbs ezimbini ngesiqingatha ngasinye.
Inkukhu yenkukhu
Ndixakeke kakhulu kukutya inyama yenyama yenkukhu yaseColeman kunye neesoseji endizifumana kwivenkile yam yasekhaya, nditsho naseCostco. Zisezantsi kakhulu kwii-carbs, kwaye zipakishwe ziphekwe ngokupheleleyo, zibenza ukuba batye ngokukhawuleza okanye kube lula okanye isidlo.
Thatha nokuba yibhola yenyama okanye isoseji, okanye indibaniselwano, kwaye uthathe iziqwenga ezilumkileyo. Gubungela nge-tomato sauce oyithandayo, kunye ne-mozzarella okanye iincindi ze-mozzarella. Ukufudumeza kwi-microwave de kube kushushu kwaye kunyibilike. Ndiyayithanda le nto ngokutya okushiyekileyo okutshisiweyo okanye okusikiweyo njenge squash, isipinatshi, okanye ibroccoli.
Icauliflower irayisi eyosiweyo
Icauliflower yiyo yonke ingqumbo kwindawo yokupheka esezantsi-carb, ifumana indlela eya kwi-pizza crust, iigobolondo zetaco kunye nezitya zerayisi. Kwakufuneka uphule yonke intloko yekholifulawa ukuze uyisebenzise, kodwa ngoku kulula kakhulu ukufumana icauliflower 'erayisi' kwifriji okanye icandelo lemveliso entsha kwintengiso yakho.
Gweba i-cauliflower e-riced kunye ne-anyanisi edayiweyo kwibhotela okanye kwioyile yekhokhonathi. Hlanganisa nayiphi na imifuno onokufuna ukuyongeza, njengeminqathe ecoliweyo okanye intsimbi yepelepele, kunye nesosi yesosi kunye nedash yeoyile yesame ukuze incasa. Yenza iqula embindini wepani eshushu, kwaye wongeze iqanda elisikiweyo. Gxuma iqanda ngokukhawuleza ungene kulo lonke ipani, ukuvumela iqanda ukuba liqhuqhe njengoko ushukumisa. Phezulu ngamacwecwe aqingqiweyo kunye neecashews eziqhekezayo okanye amandongomane.
Amaqanda afakwe kwi-tomato sauce
Ndiyayithanda le kakhulu, ndiyayinqwenela naxa ndingekho kwisidlo esisezantsi.
Kwi-pan enkulu yesute, umphunga isipinatshi esitsha okanye i-broccoli, okanye nayiphi na inyama oyithandayo. Njengoko imifuno iba yithenda, yongeza isosi yetumato oyithandayo epanini, kwaye uyivumele ishushu. Yenza ezinye izidleke kumxube, kwaye uqhekeze amaqanda amatsha kuwo. Isimbozo, kwaye vumela ukupheka imizuzu embalwa de amaqanda abekwe. Gubungela wonke umxube kunye ne-mozzarella kunye ne-Parmesan ushizi, kwaye uphinde uphinde uphinde uphinde udibanise. Dlulisa kwisitya, kwaye udle ngelixa kushushu. Ewe.
Isaladi yamaGrike
Ndinethamsanqa ngokwaneleyo ukuba ndihlala kufutshane kungekho namnye, kodwa izidlo ezimbini zamaGrike ezenza ukutya okumangalisayo. Rhoqo, nangona kunjalo, isaladi yesiGrike endiyilangazelelayo, kwaye kulula kakhulu ukubetha ekhaya.
Hlanganisa i-lettuce yakho oyithandayo, eluhlaza kunye no-anyanisi obomvu osikiweyo, iitumato ezinqunqiweyo, iziqwenga zekhukhamba, iminquma ye-kalamata, kunye nemithwalo ye-feta cheese. Ngoku slather kwisinxibo sesiGrike- kwaye sukukroba apha, kuba yiyo le nto yenza le dynamite yeresiphi. Ndenza eyam inezahlulo ezibini ze-oyile yomnquma kwinxalenye enye yeviniga ebomvu (ufuna ukuba isinxibo sibe neasidi eninzi. Isaladi yamaGrike iyazonwabela yodwa, kodwa ngakumbi xa ubeka phezulu ngenkukhu ekhutshiweyo, istaki eshiyekileyo, okanye isuphu enkulu yetyhuna.
Bacon kunye neqanda muffins
Ezi muffins zincinci zeqanda ziyindlela elula yokupheka, kuba ziyamangalisa ngqo eziko, kwaye ngokulinganayo zinencasa xa uziphinda-phinda evekini. Unokwenza nebhetshi enkulu kwaye uwafrize. Yenza ubuchule njengoko ufuna ukuzaliswa kweveggie.
inkukhu ifumana umvuzo we-ceo
Tshiza i-muffin tin engalinganiyo yokupheka ngaphandle kwentonga. Qhawula i-tin nganye ye-muffin enezilayi ezimbini zebhekoni okanye iprosciutto, ke ziyagqobhoza kwiikomityi ezincinci. Yehla malunga necephe lemifuno enje ngesipinatshi, okanye nayiphi na imifuno ekhethiweyo oyikhethileyo. Gcwalisa iikomityi ngaphezu kwesigamu kunye neqanda oye wakhwaza nge-cream enzima kunye netyuwa kunye nepelepele. Bafake kwi-oven ye-Fahrenheit engama-400 malunga nemizuzu elishumi, ungeze i-pinch yeeshizi edibeneyo ngaphezulu kweyodwa kwimizuzu embalwa edlulileyo.
I-Cheeseburger ivuse-gazinga
Esi yayisesinye sezidlo zokuqala ezisezantsi ze-carb endazilungiselela yonke loo minyaka eyadlulayo xa ndandimtsha kwi-craze ephantsi. Ndisayithanda nanamhlanje.
UBrown inyama yenkomo epanini. Kuxhomekeka kwinyama oyisebenzisayo, kungafuneka ukhuphe igrisi. Ixesha lenyama kakuhle, kwaye uphonsa kwezinye izilayi zeshizi zaseMelika. Gquba kude i-cheese iyancibilika. Khonza i-anyanisi eluhlaza, utamatisi, kunye ne-pickles eninzi. Ndiyayithanda i-drizzle ye-deli mustard ngaphezulu. Ukuba kunokwenzeka ukuba unayo nayiphi na ibhakoni eseleyo, yiphungule enye ephezulu nayo.
Inkukhu kaKesare isonga
Ngokuqinisekileyo, unokuyiphosa i-croutons, kodwa ukuba unxibe kamnandi uKesare kunye neparmigiano reggiano oyisebenzisileyo, awuyi kuzifumana ezi wraps zinqongophele kwincasa.
Yiphose inkukhu eguqulweyo enesisa kunye nenxalenye yesisa yokuthanda kukaKesare okubhotile. Sebenzisa i-peeler yemifuno ukucheba izilayi ezinempilo zeparmigiano reggiano kwinkukhu, kwaye uyinike isikhuthazo. Spoon kwi-crisp, izilayi ezitsha ze-lettuce yamaRoma. Yongeza u-anyanisi osikiweyo okanye utamatisi osikiweyo kumxube, ukuba uyafuna.
I-Cheesesteak ivuselela-gazinga
Ndinesicwangciso senyanga sokuhambisa inyama, kwaye zihlala zibonakala zibandakanya iiphakeji ezininzi zala maphepha-amancinci, ii-steaks zemizuzu ezipheka kwi-jiffy. Ungazifumana ngokulula kwindawo yokugcina ivenkile yakho efriziwe. Ndiyathanda ukuqala ukosa i-anyanisi kunye nentsimbi yepepile, kwaye ndinokude ndiphose ispinatshi okanye i-broccoli rabe, njengoko besenza kuninzi lwamalungu endiwathandayo eFiladelfia. Ndongeza i-steak yomzuzu epanini kude kube kuphekwe nje, kuyigalele ngetyuwa kunye nepepile, kwaye unyibilike i-American okanye i-provolone cheese ngaphezulu.
Iipick subs
Ndifumana le recipe ukuba isebenze kakuhle nge-sturdier, i-pickles ezimuncu, kodwa khetha uhlobo lwakho oluthandayo.
Thatha i-pickle epheleleyo kwaye uyiqhekeze ubude. Khupha imbewu ngaphandle, ikushiye ngesikhephe. Ngoku, sebenzisa i-pickles efana ne-hoagie roll, kwaye uyiqhekeze ngokusika kwakho okubandayo. Ndiyayithanda eyam nge-provolone cheese kunye nesalami, kodwa nayiphi na combo iya kusebenza. Yitya isiqingatha ngasinye wedwa, okanye usandwich ndawonye esinye isidlo sasemini esikhulu okanye umbono wokutya kwemoto. Ndiyakuthanda nokutya iinqanawa ezikhethiweyo ezifakwe ityhuna okanye isaladi yenkukhu.
Inyathi yenkukhu yenkuku isanti
Izinti zeCelery zisenokungavakali ngathi kukutya okuninzi kuwe, kodwa xa uzifaka ngenkukhu enencasa kunye nenencasa yeBuffalo, benza isidlo sasemini esanelisayo okanye isidlo sangokuhlwa.
Yiphose inkukhu ejikelezayo yokuhombisa kunye ne-mayo kunye nesosi yakho oyithandayo eshushu. Gxuma kwi-cheese eluhlaza okwesibhakabhaka kunye neengqungquthela eziqingqiweyo, uze udibanise umxube ngaphakathi kwizinkuni ezinkulu, ezinqabileyo ze-celery. Gxobhoza phezulu ngentla eyongeziweyo yokunxiba itshizi eluhlaza okwesibhakabhaka. Ukuba ufuna ukuthatha le nto ngesidlo sasemini, pakisha umxube wenkukhu ngokwahlukeneyo, kwaye usebenzise izinti zeseleri ukukhupha inkukhu yeBuffalo njengecephe elikhulu nelityiwayo.
I-Zoodles enesosi cream cream
Ndiphambene malunga nemifuno ekhulayo efumaneka kwivenkile yam yevenkile. Le recipe ihamba phambili nge-zucchini zoodles, ebaluleke kakhulu kuba ipheka kwimizuzu, kwaye iphantsi kakhulu kwi-carbs.
zingaphi iikhalori kubafana abahlanu burger
Ndisebenzisa okwam ukuthatha isosi ye-lemon cream ka-Ina Garten. U-Ina uthi kuthatha imizuzu engama-20 ukupheka, kodwa ndiyenzile amaxesha amaninzi kwaye ndiyifumene yenziwe ngaphantsi kwesiqingatha sexesha. Qala ngokusongela igalikhi ecoliweyo, kwaye yongeza ukhilimu onzima. Yongeza ijusi entsha yelamuni, kunye ne-lemon zest entsha, ityuwa kunye nepepper. Yizisa umxube ekubiliseni, kwaye ungeze i-zoodles zakho. Ukumboza umzuzu nje okanye ezimbini ukuhambisa i-zucchini. Susa isiciko, kwaye upheke imizuzu embalwa ukuvumela isosi ukuba itye. Ngokuqinisekileyo iyodwa, okanye iphose iparmesan, iphekiweyo, okanye inkukhu eseleyo.
Ukutshaya salmon iphenyane lekhukhamba
Esi sisidlo sam sasemini kwiintsuku ezininzi zeveki. Ndizenzela isosi yam ye-tzatziki ngokwam ndisebenzisa iyogathi yamaGrike, ikhukhamba egayiweyo, ifinya yelamuni, kunye nedill entsha, kodwa ungazisebenzisa ngokupheleleyo izinto ezithengiweyo ezivenkileni ezineswekile eninzi.
Sebenzisa ukhukhamba lweentsana okanye icandelo lamakhukhamba esiNgesi, sika iikhukhamba phantsi ubude obuphakathi, kwaye ukhuphe imbewu. Gcwalisa iinqanawa nge-tzatziki sauce, kwaye uphe phezulu ngokukhululekile kunye neengcezu ze-salmon yokutshaya. Oku kuya kuba nzima kakhulu nge-salmon ephekiweyo.
I-Shrimp kunye ne-veggie curry
I-Shrimp kukuhamba kwam ekuphekeni okukhawulezayo, kwiiresiphi ezisezantsi, kuba ipheka kwimizuzu nje. Ndihlala ndinengxowa yefrimp frozen esandleni. Iyanyibilika ngokukhawuleza nayo-cwina nje isixa osifunayo emanzini abandayo de unyibilike, kwaye upheke kwangoko.
Esi sisidlo seveki ngeveki kum. Kwi-pan enkulu yesute, shushu imifuno oyikhethayo. Yongeza imfanzi epanini, ufefe yonke into ngesoda ngomgubo wekhari. Yongeza ubisi lwekhokhonathi enkonkxiweyo (izinto zekhathoni ziya kuba namanzi kakhulu). Yizisa kwimathumba, emva koko utshintshe ubushushu kwaye ubambe, ugqunywe, okwemizuzu nje embalwa ... awufuni kugqitha i-shrimp. Yidla njengoko injalo, okanye ngaphezulu nge-avocado edikiweyo, amagqabi e-cilantro, okanye isosi eshushu.
Isitya sakusasa sasi sisitya
Ndigcina ipheki ephekiweyo esele yenziwe ngaphambili, efrijini yam ngalo lonke ixesha, kwaye le recipe isebenza kakuhle ngehagu, inyama yenkomo, okanye isoseji yaseTurkey.
Kwipleyiti ekhuselekileyo ye-microwave, fudumeza iisoseji ezinqatyisiweyo ngokwemikhombandlela yephakheji. Susa ngononophelo ipleyiti kwi-microwave, kwaye ngaphezulu isoseji ene-cheddar okanye i-monterey jack cheese. Njengoko usenza oku, Sebenzisa i-microwave yakho 'ukufaka poach' iqanda, ngokubeka iqanda kwirubin, imagi, okanye isitya, kunye namanzi, uligubungele ngesitya esincinci, ulifudumeze malunga nomzuzu. Xa iqanda lenziwe, libeke ngaphezulu kwesoseji yakho, kwaye ufumbe isitya kunye nezinto ozithandayo ze-taco ezifana ne-avocado, i-salsa, itshizi ngakumbi kunye ne-cilantro.
I-keto muffin sandwiches
Zininzi iiresiphi ezikhoyo phaya zesonka esinee-carb ezisezantsi, kwaye le yeyona ikhawulezayo kunye neyona ibhetyebhetye endiyisebenzisa rhoqo. Inokwenziwa ibe nencasa ngokudibanisa iswekile ekhethiweyo ye-carb ephantsi, okanye yongezwe ngokudityaniswa kwetshizi.
Hlanganisa iqanda elinye, iitispuni ezimbini zomgubo wekhokhonathi, kunye nepinki nganye yesoda yokubhaka kunye netyuwa. Dlulisa kwi-ramekin okanye i-mug yokugcoba, kunye ne-microwave malunga nomzuzu. Vumela ukupholisa kancinci, qhekeza kwisiqingatha, kunye nokufumba okuphezulu ngokusika kwakho okubandayo kunye neeshizi. Ndiyayithanda eyam nge-smear yomnquma we-tapenade, kunye ne-carb ephantsi, isandwich ye-muffaletta.
