21 Zvinongedzo Mubereki Wese Akabatikana Anoda Pamaoko Ekukurumidza, Kudya Kunopa Utano

Zvemukati

• Mapuroteni
• 1. Nzungu dzakabikwa
• 2. Bhinzi nhema dzemumagaba
• 3. Bhonzo, isina zamu rehuku yehuku
• 4. Zvimedu zvehuku zvakabikwa kare
• 5. Mazai
• 6. Hove dzakagwamba
• 7. Canned tuna kana gakanje
• Zviyo
• 8. Makunakuna
• 9. Quinoa
• 10. Yese gorosi pasta
• 11. Yese gorosi tortilla
• Zvibereko nemiriwo
• 12. Madomasi emakakani
• 13. Miriwo yakagwamba
• 14. Maapuro
• 15. Michero yakaomeswa
• Dairy
• 16. yogati yechiGiriki
• 17. Feta chizi
• Flavourings
• 18. Mafuta omuorivhi
• 19. Bharisamu vhiniga
• 20. Makwenzi nezvinonhuwira
• 21. Muto nesheya
• Izwi rekupedzisira

Uri kushandisa yakawanda nguva uchiita chokwadi kuti mwana ari kuwana zvese zvinovaka muviri zvavanoda kubva pamukaka wemukaka kana fomula - asi ko iwe?

Kunyangwe hazvo zvingave kuronga kudya kwemanheru kune hutano kusvika kune yekupedzisira sipinachi saladhi uye quinoa pilaf, kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchangobva

Paunenge wakabatikana nemanapukeni uye kudyiwa uye kuyedza kuwana chimwe chinhu chakaita sekurara, kuve nebasa rekudya kwemanheru kunogona kunzwa kunge chipingamupinyi chisingakundiki.

Panzvimbo pekugadzira mepuro dzakadzama, kungave kuchenjera kutora nzira yakasarudzika. (Ngatitaure chokwadi, kana iwe wakaneta kudaro unoisa mukaka mupantry, kuronga kwekudya kwakaomarara hakusi mumakadhi.)

Kungochengetera pantry yako uye firiji nemhando dzakasiyana dzezvigadzirwa zvine hutano zvinogona kukupa iwe nezvivakwa zvaunofanira kukwevera pamwechete chikafu chakabikwa kumba nekukurumidza.

Tine iwe wakafukidzwa ne 21 zviri nyore kuenda-kuzvinhu, pamwe neeresipi mazano, matipi ekuchengetedza, uye makuru mabatch gadziriro ekupedzisira vhiki rese. Takura pazvidimbu zvinotevera kuti kicheni yako igare yakagwinya-kudya-kwakagadzirira uine mwana mutsva mubhodhi.

Mapuroteni

1. Nzungu dzakabikwa

Nei vari sarudzo yakanaka: Chickpeas, inonziwo garbanzo bhinzi, haisi yekugadzira hummus chete. Aya marefu-fiber magamba akarongedzwa neprotein nesimbi, zvichivaita iwo kuwedzera kuchenjera kune zvekudya kwemanheru senge masobho, saladi, uye ndiro dzeMexico.

Sezvo nhokwe dzemagaba dzakatobikwa, hazvidi gadziriro yakawanda. Uyezve, semimwe midziyo yemumagaba, aya madiki nyemba ane hupenyu hwakareba hwesherufu.

Recipe yevhiki yevhiki: Mazambiringa madomasi, chibage, kabichi, uye avocado zvakapoterera idzi dzinokurumidza-kukurumidza chickpea tacos.

Huru-batch pfungwa: Gadzirira kutanga kwemasikati ezuva revhiki nekuita batch yakakura yeiyi yakapwanya chickpea saladhi sangweji, yakakwana kune sandwiches ane hutano uye kuputira.

2. Bhinzi nhema dzemumagaba

Nei vari sarudzo yakanaka: Mukombe mumwe chete webhinzi dema dzakabikwa une magiramu gumi nemashanu efaibha - zvinovaka muviri vazhinji vekuAmerica vanoshaya zvakanyanya - pamwe neyakagwinya mushonga weprotein, magnesium, folate uye manganese.

Nemaitiro anonamira kumusoro zvakanaka pakubika (asi anogona zvakare kuenda achigwinha kana akakwizwa) bhinzi nhema ndidzo dzinoenderana kuti uve nazvo. Mhando dzakakosheswa dzinogona kugara mupantry kwemwedzi, kana asiri makore.

Recipe yevhiki yevhiki: Svetuka pane imwe nzira burger bandwagon neaya anonaka (uye zvinoshamisika nekukurumidza) mabhegi matema emabhinzi.

Huru-batch pfungwa: Dzokorora kumusoro pabatch yeutsi hwakasviba hutema uye mutaputi muto uye gwamba hafu. Iwe unozozvitenda wega kana iwe uchigona kuidhonza kunze pane inotonhora husiku kuti ingo dzoreredza uye kudya.

3. Bhonzo, isina zamu rehuku yehuku

Nei iri sarudzo yakanaka: Iko kushanda kwehusiku hwehusiku hwehusiku, husina mabhonasi, husina ganda rehuku yehuku, ndewe chero mufriji mutsva wevabereki.

Iyo inobika nekukurumidza (maminetsi mana kusvika mashanu padivi pane stovetop) uye inogona kutsvedza zvakaringana mune chero chero chikafu chemanheru. Kushanda kamwechete zvakare kunorongedza 53 magiramu epuroteni - bhonasi yekuyamwisa vanaamai vanoda zvimwe zveiyi macronutrient.

Recipe yevhiki yevhiki: Chicken piccata inogona kurira gourmet, asi zvinongotora maminetsi makumi matatu kudhonza pamwechete iyi recipe ine zvikafu zvinozivikanwa sejusi remoni, muto wehuku, uye hanyanisi.

Huru-batch pfungwa: Jekesa mutoro wako nekuwana hombe batch yakakweva barbecue huku mune inononoka mubiki paMuvhuro usati washanda. Zvidye mumasangweji, pane pizza, kana mune saradhi svondo richipfuura.

4. Zvimedu zvehuku zvakabikwa kare

Nei vari sarudzo yakanaka: Izvo zvinowana chero zviri nyore pane yakatobikwa huku? Iyi nyama iri nyore inoita kuti zvive nyore nyore kana iwe uri mupfupi nenguva.

Pamusana pechisarudzo chine hutano, ingova nechokwadi chekutenga mitsetse usina kuwedzera chingwa kana zvinwiwa, uye chenjerera izvo zvine sodium, sezvo zvinodzivirira zvinogona kuwedzera munyu.

Recipe yevhiki yevhiki: Neine chete zvigadzirwa zvina, iyi huku pasta casserole inokwenya mudenga.

Huru-batch pfungwa: Gadzira Mexican kaviri muvhiki rimwe nekupeta pakuzadza idzi huku enchilada yakakanyiwa mhiripiri. Shandisa iyo yekubheka seyakanyorwa mhiripiri, wozadza zvimwe zvese mumateura uye ubike seyakajairika enchiladas.

5. Mazai

Nei vari sarudzo yakanaka: Pane chikonzero mazai akakwenenzverwa ari pakati pezvikafu zvekutanga vazhinji vedu tinodzidza kugadzira. Ichi chinozvininipisa chekicheni chinotora hapana nguva yekubika uye chinoshanda mushe pakudya kwekuseni, masikati, kana kudya kwemanheru.

Uyezve, mazai ane B mavitamini, vhitamini D, uye pop mapuroteni mune yakaderera-koriori package.

Chero nguva yekubheka: Iko hakuna kwekubika kunodiwa mune iri nyore sipinachi quiche - ingo sanganisa pamwe pfupi pfupi runyorwa rwezvigadzirwa, dururira muhomwe yepayi, uye isa muchoto. Nepo ichi chisikwa chinonaka chikavira, iwe unogona kuteedzera kune mwana kana kuwana kuzorora kwakanyanya kunodiwa.

Huru-batch pfungwa: Kudya kwekugadzirira hakusi kwekudya kwemanheru chete! Kuti uwane kudya kwekudya kwakanaka-uye-kuenda, bika gumi nemaviri muffin tin frittatas, wobva waisa zvimwe zvekuwedzera. Vatakure nemavggies ekuwedzera kuputika kwehutano mangwanani-ngwanani.

6. Hove dzakagwamba

Nei iri sarudzo yakanaka: Iwe ungangodaro wakanzwa kuti ipfungwa yakanaka yekuwedzera imwe hove kuchikafu chako - uye ichokwadi! Omega-3 fatty acids anowanikwa muhove akaunganidzwa nehuropi huri nani uye hutano hwemwoyo, uye mhando dzakawanda dzine micronutrients yakakosha seyodini, potasium, uye selenium.

Nezvose izvi zvakanaka, zvakanyanyisa kunaka kuti hove haina kunetseka kugadzirira. Pakupisa kwakanyanya, hove dzakawanda dzinogona kubva mufiriji kuenda patafura mumaminitsi makumi maviri. (Mabikirwo ehove akabikwa kazhinji haatombodi kunyungudika.)

Kumwe kufunga: Vakadzi vane pamuviri uye vanoyamwisa vanofanirwa kutsvaga hove dzakaderera mumekiyuri, salmon, tilapia, kana trout.

Recipe yevhiki yevhiki: Iyi Parmesan tilapia inozvidaidza kuti "hove dzevanhu vasingade hove."

Huru-batch pfungwa: Grill kumusoro maviri mabatch eiyi tilapia nepaprika - imwe yekudya kwemanyore nyore nemapato akati wandei, imwe yekuchengetedza nekushandisa mumateco nekugadziriswa senge salsa, avocado, uye mukirimu wakasviba.

7. Canned tuna kana gakanje

Nei iri sarudzo yakanaka: Zvikafu zvakabikwa zvegungwa zvakagadzirwa zvine maketeni zvine chimiro chakafanana chemuviri kune vamwe vadzo vatsva. Kutsemura kuvhura gaba mushure mezuva refu uye kurova tuna tuna pasta, tuna burger, kana crab keke chisvusvuro, stat.

Recipe yevhiki yevhiki: Inoperekedzwa nedivi dhishi kana maviri, nyanya nyanya tuna inonyunguduka yakaderera-koriori, yakaderera-carb chisvusvuro pane nhunzi.

Huru-batch pfungwa: Leftover crab makeke kubva pakudya kwevhiki kwehusiku anogadzira chinonaka cheinotevera-zuva sadza kana ichishandiswa pachingwa chakakora uye chakazara neletisi uye madomasi.

Zviyo

8. Makunakuna

Nei iri sarudzo yakanaka: Paunenge uri mubereki mutsva, kumhanya ndimambo panguva yekudya kwemanheru.

Nekutenda, couscous inotora maminetsi matatu kusvika mashanu kuti ubike mune iyo microwave kana pane stovetop. Inopawo 6 magiramu epuroteni-based protein pamukombe uye yakafuma mu antioxidant selenium.

Recipe yevhiki yevhiki: Side dhishi mumaminitsi gumi? Hongu! Couscous ine zuva-rakaomeswa nyanya uye feta ndiyo inokurumidza-uye-nyore nyore yeMediterranean.

Huru-batch pfungwa: Paunenge uchiita couscous sedivi rekuenda nehuku kana hove, ita zvinopfuura zvaunoda. Wobva wakanda izvo zvinowedzera nemavhigi akachekwa uye mafuta emuorivhi vinaigrette yenguva yemasikati saladhi yezviyo.

9. Quinoa

Nei iri sarudzo yakanaka: Quinoa yakawana mukurumbira wayo sechikafu chehutano. Inopa huwandu hwakawanda hwefibre, protein, uye B mavitamini, pamwe nesimbi yakawanda - zvinovaka muviri mushure mekusununguka amai vanogona kunge vasina kukwana.

Aya mabhenefiti anoita ayo inguva yakati rebei kubika nguva yemaminetsi gumi nemashanu kusvika makumi maviri akakosha.

Recipe yevhiki yevhiki: Paunenge uchishandiswa kubika quinoa pane stovetop, inoitawo mushe mubiki anononoka. Gadzirira uyu anononoka mubiki turkey quinoa chili mangwanani (kana manheru kana mwana akarara), wozoisa uye ukanganwe kusvika panguva yekudya kwemanheru.

Huru-batch pfungwa: Quinoa yakabikwa mupunga inzira ine hutano, inonaka yekushandisazve quinoa yakasara yakabikwa kubva kubatch hombe yakaitwa kutanga kwevhiki.

10. Yese gorosi pasta

Nei iri sarudzo yakanaka: Ah, pasita, mhinduro kune vazhinji miniti yekupedzisira "Ndeipi yekudya kwemanheru?" mubvunzo.

Kurumidza kubika uye kutakurwa nefibre uye B mavhitaminzi, yakazara gorosi pasita haisi yeuropi yeako epashure-yemwana pantry.

Recipe yevhiki yevhiki: Kumwe-kudya kwekudya ishamwari itsva yemubereki. Edza iyi pani pasta ine linguine, sipinashi, madomasi, basil, uye Parmesan.

Huru-batch pfungwa: Paunenge uchigadzira spaghetti ine marinara, wedzera kumusoro uye firiji hafu (yakadonhedzwa nemafuta emuorivhi kudzivirira kuumbana). Muchave mese makagadzirira kuita Thai nzungu yehuku pasita rimwe zuva.

11. Yese gorosi tortilla

Nei vari sarudzo yakanaka: Dzimwe nguva iwe unongoda switch kubva kune yakajairwa sangweji chingwa. Tortillas jazz yekudya kwemasikati muchimiro chenyama, veggie, kana saradhi inoputira. Pakudya kwemanheru, vanounza fiesta sehwaro hwe enchiladas uye burritos.

Ive neshuwa yekusarudza yakazara gorosi tortilla, sezvo zviyo zvizere zvinopa yakawanda fiber uye zvimwe zvinovaka muviri kupfuura chena kana yakanatswa tsanga.

Recipe yevhiki yevhiki: Iko hakuna chikonzero chekuputira pamoyo hakugone kushanda sekudya kwemanheru. Edza iyi yekukurumidza yechiGreek saradhi yekuputira kana iwe uchimhanya pahutsi.

Huru-batch pfungwa: Gadzira mashoma akawedzera kumaodzanyemba kwakadziva kumadokero veggie quesadillas yekudya kwemanheru uye iwe uchave nesvusvuro ine hutano kurongedza kubasa zuva rinotevera.

Zvibereko nemiriwo

12. Madomasi emakakani

Nei vari sarudzo yakanaka: Madomasi anotakurwa nevhitamini C, potasium, uye lycopene, antioxidant inosanganisirwa nenjodzi yakadzikira yekenza uye chirwere chemoyo. Uyezve, ivo vanodiwa nevana nevakuru zvakafanana mumapiza, pasita, uye nyama ndiro.

Kana iwe usingakwanise kuvawanira iwo gadheni nyowani, matomatisi emumagaba anokweretesa kunhuwirira kwavo uye zvinovaka muviri kune akawanda ari nyore masikati manheru.

Recipe yevhiki yevhiki: Bhinzi, mhegi, chizi, uye baguette yakashambiswa inoita iyi gratin yakabikwa yemuriwo chikafu chinonaka chemuriwo.

13. Miriwo yakagwamba

Nei vari sarudzo yakanaka: Mazhinji miriwo yakaoma nechando inokohwewa panhongonya yeutsva, saka inowanzo kuve nezvakawanda zvinovaka muviri kupfuura maveggies matsva akatengwa kunze kwemwaka.

Kana nguva yekudya kwemanheru ikaita chipatapata, zvakanaka kuziva kuti unogona kudhonza mapizi, karoti, sipinashi, kana chibage kubva mufiriji wozvikanda mucasserole, pasita, kana muto.

Recipe yevhiki yevhiki: Iyi yakapusa huku inomhanyisa-fry inotsamira pamusanganiswa wemiriwo yechando kuti uwedzere kunaka uye zvinovaka muviri.

14. Maapuro

Nei vari sarudzo yakanaka: Sezvo michero inoenda, iyi yemasikati bhokisi ndeimwe yenguva refu kwazvo.

Akachengetwa mufiriji, maapuro anogona kutora kusvika pamwedzi miviri. Saka chengetera paGalas, Fujis, kana Granny Smiths yekucheka mumachira kana kubika pamwe nenyama.

Recipe yevhiki yevhiki: Rega mubiki anononoka aite basa mune ino inotapira uye inonaka Crock-Pot huku nemaapuro.

15. Michero yakaomeswa

Nei vari sarudzo yakanaka: Nepo michero yakaomeswa inogona kunge isina simba rehydrate yevamwe vayo vatsva, ivo vanotova nezvakakura zvinovaka muviri, ounce imwe chete.

Sarudza ma cherries akaomeswa, cranberries, maonde, uye maapricots kuti uwedzere kunhuhwirira uye fiber mumasadhi, ndiro dzezviyo, kana zvinhu zvakabikwa.

Recipe yevhiki yevhiki: 5-miniti arugula fig saladi haisi yekumwisa muromo chete nemaamondi akachekwa, peppery arugula, uye maonde anotapira akaomeswa - zvakare ane hutano hwakanaka uye anokurumidza.

Dairy

16. yogati yechiGiriki

Nei iri sarudzo yakanaka: Nekwakakura kwemavara uye mapuroteni epamusoro, yogati yechiGreek yakanaka kuvepo kuti ishandiswe muzvinhu zvakabikwa, kana sechiedza chinotsiva kirimu yakasviba mumuto kana toppings.

Recipe yevhiki yevhiki: Greek yogati inotora nzvimbo yekuremerwa kurova kirimu mune ino yakareruka-yogreek yoghurt Alfredo muto.

Huru-batch pfungwa: Batch hombe yemabhisikiti e yogurt echiGiriki anogona kuita basa rakapetwa seyedivi dhishi rekudya kwakawanda. Kusunungura chero mabhisikiti ausingazoshandise pazuva rekutanga kana maviri mushure mekubheka.

17. Feta chizi

Nei iri sarudzo yakanaka: Feta ndeimwe yemakori akadzika kwazvo cheeses, uye sezvo isingafanire kunyungudika kuti ishande zvisina mushe mumarefeshiti mazhinji, iri sarudzo iri nyore yekukurumidza kudya.

Recipe yevhiki yevhiki: Maminitsi gumi nemashanu ndizvo zvese zvinotora kuti uwane iyi Mediterranean saladi patafura.

Flavourings

18. Mafuta omuorivhi

Nei iri sarudzo yakanaka: Mangani mapikicha anotanga ne, "Mune hombe skillet, pisa mafuta omuorivhi…?" Zvakawanda!

Haisi chete mafuta emuorivhi hwaro hwekunaka kwevakawanda vanoenda-kune kudya kwevhiki kwevhiki, zvakare inozvirumbidza mabhenefiti ehutano hwemwoyo.

Chitoro chekuchengetedza: Usachengeta maorivhi padivi pechitofu chako. Pane kudaro, chengetera munzvimbo inotonhorera, ine rima, sezvo mwenje uye kupisa zvinoita kuti zvikanganise nekukurumidza.

19. Bharisamu vhiniga

Nei iri sarudzo yakanaka: Bharisamu vhiniga inounza kuravira kwayo kwakapfava kumisiyano isingaperi yesaradhi yekupfeka uye marinades. Inogona zvakare kupawo hutano mabhenefiti sekudzora cholesterol uye kutsigira kuonda.

Kunze kwesoya muto? Shandisa bharisamu vhiniga seinotsiva mune piniki.

Chitoro chekuchengetedza: Kufanana nemafuta emuorivhi, bharisamu vhiniga inonyanya kure kure nechiedza uye kupisa. Chengetera mupantry kuti igare iri nyowani kwenguva yakareba.

20. Makwenzi nezvinonhuwira

Nei vari sarudzo yakanaka: Yekukurumidza pop yekuravira, haugone kukanganisa nemakwenzi akaomeswa nezvinonhuwira. Izvi zvinoshandiswa zvisingadhuri zvinowedzera kuravira pasina kuwedzera mafuta kana macalorie.

Chitoro chekuchengetedza: Enda kuburikidza nespice rack yako kamwe chete pagore kuti uone mazuva ekupera. Nepo maruva nezvinonhuwira zvinogara kwemazera, iwe unogona kuwana chimwe chinhu chinoda kukandwa.

21. Muto nesheya

Nei vari sarudzo yakanaka: Kunze kwemasopu akajairwa, nyama uye miriwo muto kana masheya chinhu chekutanga chinobatsira chemuto uye casseroles.Sarudza yakaderera-sodium akasiyana siyana, sezvo muto unowanzo mhanyisa kumusoro mune ino micronutrient.

Chitoro chekuchengetedza: Mushure mekuvhura mudziyo wemuto kana stock, uichengetedze mufiriji kwemazuva mashanu kusvika pavhiki, kana kugwamba kwemwedzi mitanhatu.

Izwi rekupedzisira

Kutsvagurudza kunoratidza kuti kubika kumba kunosanganisirwa nekudya chikafu chine hutano zvakakwana - chikuru chakakonzera iyo dzimwe nguva-inoshungurudza shanduko kuve mubereki.

Tanga nezvinhu izvi zvakakosha uye uchave nehupfumi hwezvinhu zvekudya zvine hutano, kunyangwe pamazuva akaomeswa nguva nemwana.

Sarah Garone, NDTR, inyanzvi yezvokudya, munyori wezvehutano akazvimiririra, uye blogger yezvokudya. Iye anogara nemurume wake nevana vatatu muMesa, Arizona. Tsvaga iye achigovana pasi-pasi-pasi hutano uye ruzivo rwekudya uye (kazhinji) zvine hutano mabikirwo pa Tsamba yerudo kune Chikafu.