17 Nzira dzeKusika dzeKudya Mamwe Miriwo

Zvemukati

• 1. Gadzira veggie-based soups
• 2. Edza zucchini lasagna
• 3. Kuedza neveggie noodles
• 4. Wedzera miriwo kumasukisi
• 5. Gadzira karifurawa pizza pizza
• 6. Sanganisa mumasmoothies
• 7. Wedzera veggies kune casseroles
• 8. Bika veggie omelet
• 9. Gadzirira oatmeal inonaka
• 10. Edza kuputira lettuce kana bhegi reveji
• 11. Grill veggie kebabs
• 12. Chinjana kune veggie burger
• 13. Wedzera veggies kune tuna saladi
• 14. Stuff mamwe bhero mhiripiri
• 15. Wedzera veggies kuguacamole
• 16. Sanganisa mavegi ane nyama yenyama
• 17. Gadzira cauliflower rice
• Chinokosha

Stocksy

Kusanganisira miriwo muzvikafu zvako kwakanyanya kukosha. Veggies vakapfuma mumanyuturu uye antioxidants, izvo zvinowedzera hutano hwako uye zvinobatsira kurwisa chirwere.

Pamusoro pezvo, iwo anobatsira pakutarisira uremu nekuda kweakaderera macalorie emukati.

Vatano vezvehutano kupota pasirese vanokurudzira kuti vanhu vakuru vanodya zvakawandisa miriwo zuva rega rega, asi izvi zvinogona kunetsa kune vamwe vanhu.

Vamwe vanoona zvisingaiti kudya miriwo, nepo vamwe vangori vasina chokwadi chekuti vangazvigadzira sei nenzira inonakidza.

Tichavhara dzimwe nzira dzakasarudzika dzaunogona kuisa miriwo muchirongwa chako chekudya, kuti usazomborwara nekuidya.

1. Gadzira veggie-based soups

Sopu inzira yakanaka kwazvo yekudyira akawanda miriwo kamwechete.

Iwe unogona kugadzira miriwo "base" nekuichenesa uye nekuwedzera zvinonhuwira, senge mune ino broccoli sipinashi quinoa muto.

Uyezve, zviri nyore kubika veggies mumuto-kana kirimu-yakavakirwa masobho.

Kuwedzera kunyangwe huwandu hushoma hwevhegi dzakawedzera, senge broccoli, kumasobho inzira huru yekuwedzera kudya kwako kwefibre, mavitamini, uye zvicherwa.

Heano mamwe mashoma veggie-akavakirwa muto mabikirwo aungaedza:

• Ribollita
• Kicheni singi muto
• Green papaya hove muto
• Kale, tomato, uye muto mutsvuku webhinzi
• Pho yakazara nesipinachi uye bok choy

2. Edza zucchini lasagna

Imwe nzira yekugadzira yekudya yakawanda miriwo ndeyekugadzira pasta-yemahara zucchini lasagna.

Chinyakare lasagna ipasta-yakavakirwa dhishi rakagadzirwa nekugadzika lasagna noodles nemuto, chizi, uye nyama. Iyo inonaka, asi zvakare inowanzo kuve yakakwira kwazvo mumacarbbs uye haina kuuya neveggies otomatiki.

Nzira huru yekugadzira chikafu chinonaka ichi kuitira kuti ive nechakadzika chemukati uye zvimwe zvinovaka muviri kutsiva lasagna noodles nemabhande e zucchini.

Zucchini ipfuma sosi yeB mavitamini uye vhitamini C, mukuwedzera pakutsvaga zvicherwa uye faibha ().

Tora nzira yako yaunofarira lasagna uye kutsiva iwo ma noodles nemabhande e zucchini akachekwa ne peeler yemiriwo. Zano: Munyu zucchini, rega igare kwemaminetsi gumi nemashanu, woipuruzira yakaoma nejira repepa kuti ubudise mvura yekuwedzera.

3. Kuedza neveggie noodles

Veggie noodles zviri nyore kugadzira, uye nzira huru yekuwana miriwo yakawanda muchirongwa chako chekudya. Izvowo chakanakisa chakaderera carb chinotsiva chakakwirira carb chikafu, senge pasita.

Izvo zvinogadzirwa nekuisa miriwo mune spiralizer, inozvishandura kuita maodhi-senge maumbirwo. Unogona zvakare:

• kuvabvarura
• vacheke ne mandoline
• ingozvicheka sezvaunoda

Iwe unogona kushandisa spiralizer kune chero chero mhando yemuriwo. Izvo zvinowanzo shandiswa zucchini, karoti, spaghetti squash, uye mbatatisi, zvese izvo zvinouya zvakazara neyakawedzera mishonga.

Kana ma "noodles" agadzirwa, anogona kudyiwa senge pasita uye akasanganiswa nesosi, mimwe miriwo, kana nyama.

Heano mamwe veggie manodhi mapikicha aungaedza:

• Spaghetti squash mune chena waini uye mushroom muto
• Zoodles ine lentil bolognese
• Peanut-huku zoodles

4. Wedzera miriwo kumasukisi

Kuwedzera mimwe miriwo kumasukisi ako uye kupfeka inzira inotsvedza yekuwedzera yako veggie yekudyiwa, kunyanya kana uine vana vakasarudzika.

Paunenge uchibika sosi, senge marinara muto, ingo wedzera miriwo nemiriwo yesarudzo yako kune yakasanganiswa, senge hanyanisi yakatemwa, karoti, bhero mhiripiri, uye miriwo ine mashizha senge sipinashi.

Pureeing yakakangwa midzi miriwo inogona kugadzira michero yakapfuma ine Alfredo-senge kunzwa.Funga karoti, mbatatisi, squash, turnips, yepepuru yam, beet, uye kohlrabi.

Edza kugadzira pesto nemabheet akachekwa echikafu chakanyanya kugadzikana.

5. Gadzira karifurawa pizza pizza

Koliflower yakanyanyisa kuita zvinhu. Iwe unogona kuibika mupunga, kuigocha, kuinamira mune yakabikwa, kuichenesa kuitira kunaka kwesiriki, uye kuigadzira kuita pizza.

Kutsiva yakajairika, furawa-yakavakirwa pizza kutumbuka neholiflower yakakora zviri nyore sekubatanidza yakachekwa yakanyoroveswa uye yakadururwa kolifulawa nemazai, hupfu hweamondi, uye zvimwe zvinwiwa.

Iwe unokwanisa kubva wobva wawedzera yako wega toppings, senge nyowani veggies, tomato muto, uye chizi.

Mukombe (100 gramu) weholiflower unongova nemashanu magiramu e carbs uye 26 macalorie, kuwedzera kune yakawanda fiber, mavitamini, zvicherwa, uye antioxidants ().

6. Sanganisa mumasmoothies

Smoothies inogadzira yekudya inozorodza yemangwanani kana tudyo. Green smoothies kunyanya inozivikanwa kwazvo yekuviga mizhinji yemashizha magidhi mune michero mapakeji.

Kazhinji, zvinogadzirwa nekubatanidza michero nechando, mukaka, kana mvura mu blender. Nekudaro, iwe unogona zvakare kuwedzera veggies kune smoothies pasina kukanganisa iyo flavour.

Nyowani, mashizha emashizha akajairwa anowedzera smoothie kuwedzerwa, senge mune ino kamukira, iyo inosanganisa kare neeblueberries, mabhanana, uye cucumber.

Kamwe chete kapu yakasununguka yakarongedzwa (25 gramu) yesipinashi ine zvinopfuura huwandu hwakazara hwehuwandu hwevhitamini K nehafu yehuwandu hwakakurudzirwa vhitamini A.

Iko kushumirwa kwakare kwekare zvakare kunopa huwandu hwakawanda hwevhitamini A, vhitamini C, uye yakawanda vhitamini K (,).

Uye zvakare, zucchini yechando, manhanga, beet, avocado, uye mbatatisi zvinoshanda zvakanaka zvakasanganiswa kuita smoothies. Heano mamwe ekuyedza:

• Acai green smoothie
• Chinanazi, bhanana, uye avocado green smoothie

7. Wedzera veggies kune casseroles

Kusanganisira mimwe miriwo mu casseroles inzira inoshanda yekuwedzera yako veggie yekudya. Ivo vanowedzera hombe, kugadzirwa, uye kuravira zvese kamwechete.

Casseroles anowanzo sanganisa nyama nemiriwo, chizi, mbatatisi, uye tsanga, senge mupunga kana pasita. Sezvaunogona kutarisira, echinyakare casseroles kazhinji akakwirira kwazvo mune yakanatswa carbs uye macalorie.

Iwo anonyanya kujairika kutenderedza mazororo apo miriwo inogona kunge isinganyanyozivikanwa kupfuura mamwe madhishi.

Neraki, iwe unogona kudzikisa macalorie uye ma carbs mune ako casseroles nekutsiva zviyo nemavheji, senge broccoli, howa, celery, kana karoti. Hutano hwakasvibirira bhinzi casserole inonyanya kuzivikanwa uye inozivikanwa.

Pamusoro pehuwandu hwakawanda hwevhitamini nemaminerari, 1 mukombe webhinzi yakasvibirira yakasvibira ine 33 micrograms (mcg) yefolate, inodiwa B vhitamini ().

8. Bika veggie omelet

Omelets inzira iri nyore uye inowirirana yekuwedzera mavegi muurongwa hwekudya. Uyezve, mazai anowedzera zvakawanda zvakanaka zvinovaka muviri, futi.

Bika mazai akarohwa uine hushoma hwemafuta kana mafuta mupani, wozoapeta uchitenderedza kuzadza kunowanzo sanganisira chizi, nyama, miriwo, kana mubatanidzwa wevatatu.

Chero chero mhando yeveggie inofarira kwazvo maomelets uye iwe unogona kunyatso vatakura ivo kune yakawanda yehutano. Sipinachi, hanyanisi, scallions, bok choy, howa, bhero mhiripiri, uye madomasi zvinowedzerwa. Heano mamwe ekuyedza:

• Sipinachi, mbudzi chizi, uye chorizo ​​omelet
• Moringa omelet
• Waffle omelet nematomatisi uye mhiripiri
• Vegan chickpea omelet

9. Gadzirira oatmeal inonaka

Oats haifanire kutapira. Savory oatmeal inogona kuwedzera mimwe miriwo mangwanani ako.

Kunyangwe iri yakanaka nemichero mitsva, mazambiringa akaomeswa, kana sinamoni, unogona zvakare kuwedzera mumazai, zvinonhuwira, uye zvakawanda zvevhegi.

Iyi kamukira ye oatmeal inonaka inosanganisira howa uye kare kwechikafu chine moyo uye chinodziya.

Isu tatoziva kare inounza hutano hwakanaka, asi howa hunodaro, futi. Ivo vakakwira mapuroteni, vhitamini D, uye vhitamini B12. Izvi zvinoita kuti vawedzere kuwedzera kukuru kune chirimwa-chakavakirwa kudya chirongwa ().

10. Edza kuputira lettuce kana bhegi reveji

Kushandisa lettuce sekuputira kana zvimwe zvipuka semabhanzi panzvimbo yematurasi nechingwa inzira iri nyore yekudya mimwe miriwo.

Lettuce inoputira inogona kuve chikamu chemhando dzakasiyana dzedhishi uye inowanzo shandiswa kugadzira yakadzika carb sandwiches uye bunless burger.

Pamusoro pezvo, mhando zhinji dzevhegi, senge portobello mushroom makapu, akachekwa mbatatisi, hafu mhiripiri tsvuku kana yero mhiripiri, matinji etomatisi, uye birplant yakachekwa inogadzira mabhanhire akaisvonaka.

Lettuce inoputira uye veggie buns inzira iri nyore yekudzora yako calorie yekudyiwa, sezvo rimwe lettuce shizha rine imwe chete koriori. Chingwa chakanatswa chakakwira zvakanyanya mumakori ().

Heano nzvimbo shoma dzekutanga neletisi inoputira uye veggie buns:

• Chickpea taco lettuce inoputira
• Paleo lettuce kuputira
• BLT lettuce kuputira
• Portobello howa bruschetta

11. Grill veggie kebabs

Veggie kebabs inorongedza yakawanda tambo pane iyo pati-yakagadzirira tsvimbo.

Kuti uzviite, isa miriwo yakakoswa yesarudzo yako pane skewer uye bika pane grill kana bhengi.

Bhero mhiripiri, hanyanisi, howa, zucchini, uye matomatisi anoshanda nemazvo kebabs. Edza idzi Cajun -style shrimp uye bhero pepper kebabs uye yakaturikidzana mune ese maveji iwe aunoda.

12. Chinjana kune veggie burger

Veggie burger ingori nyore shanduko kune inorema nyama burger uye inogona kuve nemimwe miriwo yakawanda.

Veggie burger patties inogona kugadzirwa nekubatanidza miriwo nemazai, nzungu kana nzungu mafura, uye mwaka. Mbatatisi uye bhinzi nhema zvinowanzo shandiswa kugadzira veggie burger.

Ziva kuti havazi vese burgers vasina nyama vakazara ma veggies. Tarisa iwo mavara kuti uwane mamwe ane maveggies seakakosha zvigadzirwa.

Iwe unogona kutora aya mabikirwo nhanho kuenda kumberi nekumonera yako veggie burger mune lettuce yekumonera, panzvimbo yebundu.

13. Wedzera veggies kune tuna saladi

Kazhinji, tuna (kana huku kana salmon) saladi inogadzirwa nekusanganisa tuna nemayonnaise, asi chero mhando yemuriwo wakatemwa inogona kuwedzerwa kuwedzera iyo tavirivheri uye zvemukati zvemukati.

Hanyanisi, makarotsi, magaka, sipinashi, uye mahebhu zvakajairika zvinowedzerwa. Iyi Mediterranean tuna saladi ine magaka, madomasi emazambiringa, maorivhi, tsvuku tsvuku, artichokes, shallots, uye parsley.

Kukanganisa

14. Stuff mamwe bhero mhiripiri

Yakapetwa bhero mhiripiti inogadzirwa nekumhanyisa hafu bhero mhiripiri nenyama yakabikwa, bhinzi, mupunga, uye mwaka, uye wozozvibika muchoto.

Kana iwe uchivada ivo mbishi uye crisp, iwe unogona kuwedzera muzvikamu zvecream chizi, yakachekwa huku kana turkey, uye mwaka weiyo inotonhora dhishi.

Bhero mhiripiri inopa hupfumi hwakawanda hwevitamin nemaminerari, kunyanya mavitamini A neC ().

Iwe unogona kuwedzera iyo yemukati yezvakanaka yezvakakomberedzwa bhero mhiripiri nekusanganisira kunyange akawedzera mamwe mavegi Wedzera mune mamwe anyanisi, sipinashi, kana rikoliflower yakashongedzwa kune ino yekuItaly -style yakakanyiwa pepper recipe.

15. Wedzera veggies kuguacamole

Guacamole idhibhodhi-yakavakirwa padhi rakagadzirwa nekukwiza avocados akaibva uye munyu wegungwa pamwe chete nemonimu kana jimu rerimu, gariki, uye nezvimwe zvinwiwa. Asi haufanirwe kumira ipapo.

Mhando dzakasiyana dzemiriwo dzinoravira zvakanaka kana dzikaiswa muguacamole. Bhero mhiripiri, matomatisi, gariki, uye hanyanisi zvakanaka sarudzo. Uyezve, guacamole inogadzira inonaka inonaka kune saladi uye yakabikwa inotapira kana chena mbatatisi.

Iyi yekare kare guacamole recipe inoshandisa magidhi akanaka uye cilantro uye salsa verde.

16. Sanganisa mavegi ane nyama yenyama

Meatloaf inogona zvakare kuve mota yemimwe miriwo. Inowanzo gadzirwa nemubatanidzwa wenyama yepasi uye zvimwe zvinoshandiswa, zvakadai semazai, chingwa, uye muto wemadomasi. Inobva yaumbwa kuita chimiro chechingwa, kunova ndiko kunowana zita racho.

Iwe unogona kuwedzera chero chero mhando yemuriwo wakachekwa kune nyama yenyama, kusanganisira hanyanisi, bhero mhiripiri, karoti, zucchini, uye magirini senge sipinachi.

Pamusoro pezvo, iwe unogona kugadzira "nyama yenyama" iyo yakazara veggie-based, inosanganisira nhokwe, karoti, hanyanisi, uye celery. Iyo chickpeas inotsiva nyama uye ichiri kunzwa moyo.

17. Gadzira cauliflower rice

Cauliflower mupunga unogadzirwa nekupuruzira kolifulawa maruva mune yekugadzira chikafu mune madiki granules. Unogona kuishandisa mbishi kana kubikwa sechinotsiva mupunga wenguva dzose. Inoshanda sehwaro hwezvimwe zvekudya uye mabhuru kumusoro mashupu nemasobho.

Cauliflower mupunga wakanyanya kudzikira mu carbs kupfuura yakajairwa mupunga, iine chete magiramu mashanu e carbs pamukombe, zvichienzaniswa ne53 gramu mukapu yemucheka muchena ().

Pamusoro pezvo, koliflower inonyanya kukwirira muvitamin C, vhitamini K, folate, uye potasium ().

Usakanganwa: Unogona zvakare "mupunga" mimwe miriwo senge broccoli, beet, karoti, zucchini, uye mbatatisi.

Chinokosha

Kune nzira dzakawanda kwazvo dzekuwedzera miriwo kuzvinhu zvezuva nezuva zvekudya. Vamwe vanogona kusveverera kupinda mumapurese vasina yakawanda yemadhirama (senge sipinachi) uye vamwe vanowedzera vara uye kuravira munzira dzawaisazombotarisira (semabheet uye mbatatisi).

Kuwedzera kune dhishi kwakanaka, asi dzimwe nguva mavegi anogona kuve nyeredzi seyako sandwich bun kana mupunga.

Zano: Kana iwe usingade imwe yemiriwo iyo iwe yawakangoyedza yakabikwa, ipa yekugocha edza. Saka vanhu vazhinji vanovenga yakabikwa yeBrussels inomera vanoguma vachida yakakangwa kana sauteed.

Nekuita maveggies chikamu chenguva dzose chekudya kwako, iwe unowedzera zvakanyanya kutora kwako kwefibre, zvinovaka muviri, uye antioxidants.