Zvokudya zvechando Unogona Kudhonza Wakananga kubva Pantry Yako

Zvemukati

• Red Bean Vegetable Soup
• Salmon Saladi Pitas
• Creamy Italian White
• Bhinzi Soup
• Chibage uye Nhema Bhinzi Saladi
• Curried Tofu naQuinoa
• Soba Noodles ne
• Zvinonhuwira Makango
• Lemon Tuna uye
• Bhinzi Bhinzi
• Ongororo ye

Kutenga zvinhu zvemumagaba zvakawanda zvinogona kuita senge paranoid, Doomsday Kugadzirira-esque endeavor, asi kabati yakanyatsozara inogona kuva shamwari yepamoyo yevanodya vane hutano-chero bedzi uri kusarudza zvinhu zvakanaka. Midziyo yakawanda yemumagaba mabhomba emunyu ane mukurumbira wakashata, ayo haangokonzeri kuzvimba kusingafadzi chete asiwo BP, uye zvimwe zvisingaori zvine mafuta anopinza kana kuti anopokanwa-uye anowanzosataurika-anochengetedza.

Nenongedzo diki yekutenga uye aya mabikirwo kubva kwaAnthony Stewart, mukuru chef kuPritikin Longevity Center muMiami, FL, zvisinei, unogona kurova chikafu chine utano, chakaderera-sodium kana kudya kwemanheru pasina nguva nekukanda pamwechete mashoma zvigadzirwa iwe ' re rinenge rakavimbiswa kuva paruoko.

Red Bean Vegetable Soup

Nepo iwe uchikwanisa kubata imwe yeakawanda akagadzirwa soup yebhinzi uye veggie pamasherufu esupermarket, kugadzira muto wako zviri nyore-uye zviri nani zvakanyanya kuhutano hwako. Shanduro dzekuzvigadzirira dzine mamirigiramu zana esodium kana zvishoma pa2-mukombe unoshumira. Kupesana, kubatsira kumwe chete kwemasupu mazhinji emumagaba ane ropa-kumanikidza-kubhidha mamirigiramu mazana maviri kana kudarika, chiyero chinoshungurudza uchifunga kuti nyanzvi dzezvehutano dzinokurudzira kusadya anopfuura mamirigiramu mazana mashanu esodium. kwezuva rose. Nyemba dziri mundiro iyi dzakatakurwa neyekuwachisa rondedzero yezvinobatsira zvinovaka muviri, kusanganisira yakaderera-mafuta mapuroteni ezvirimwa, fiber, antioxidants, uye yakaoma (inononoka-kupisa) carbs.

Mafambiro: Muvhu remuto, sanganisa 1 inogona kudurura isina-munyu-yakawedzera bhinzi tsvuku, makapu mana yakaderera-sodium muto wemuriwo (senge RW Knudsen Very Veggie Low-Sodium), 2 kusvika ku3 maaspuni oregano kana Italian -style yekumaka, uye 2 makapu mavegi akachekwa (chero chinhu chakagara mufini fini, senge makarotsi, celery, uye hanyanisi, zvinoshanda). Uyai kumota uye simmer kusvikira miriwo iri crisp-tender, anenge maminitsi gumi kusvika ku15. Inoita ingangoita 4 2-mukombe servings.

Salmon Saladi Pitas

Hove nyowani ndiyo yakanakisa kana iwe uchida fillet yekudya kwemanheru, asi yekukurumidza masangweji nemasaladhi, makedheni kana muhomwe ndiyo nzira yekuenda. Iwe uchiri kuwana moyo-utano omega-3s, iyo zvakare yakawanikwa kuderedza nzara. Kunetseka nezvemakemikari anokuvadza muhove? Salmon, kunyanya salmon yemusango, ine mazinga akaderera emekiri, zvidzidzo zvinoratidza. Wedzera hanyanisi yekumenya, kuruma (vanyike mumvura inotonhorera usati wawedzera kana iwe usingade kuruma kwakanyanya), uye quercetin, antioxidant iyo inogona kudzikisira njodzi yekenza uye kudzora kuzvimba kwemukati.

Mafambiro: Muchidimbu chinosanganisa mbiya, sanganisa maaunni mana emakineti akadzika-sodium salmon (yakadururwa), 1 punipuni nonfat mayonesi, 1/2 tispuni yakaomeswa dhiri, 2 kusvika ku3 mashupuni akachekwa hanyanisi, uye 1/2 mukombe wakatemwa magaka. Shumira mukati megorosi rakazara kana pamusoro pembhedha yetesi kana uchicheka carbs. Inoita anenge maviri servings.

Creamy Italian White

Bhinzi Soup

Runako rwebhinzi ndezvekuti dzinoshandawo seyakaomarara mumuto, ichichipa chakafuma, chine ruomba, chinonamira pambabvu pasina kushandisa rinorema kirimu kana kuwedzera chero mafuta. Iyi recipe inosanganisira escarole, veggie inozivikanwa muItaly chikafu, asi pasuru yesipinashi yakakoswa nechando-chimwe chinoshanda zvakaoma "pantry" chigadziro icho chakanakisa kuve nemaoko-anoshanda futi. Ose magedhi zvidyiwa zvakakura, zvine antioxidants, fiber, uye zvimwe zvakakosha zvinovaka muviri izvo zvinoderedza njodzi yezvirwere zvikuru zvinosanganisira cancer, chirwere chemwoyo, uye chirwere cheshuga.

Mafambiro: Spoon 2 maspuniji e cannellini bhinzi kubva pa14-ounce gaba yemunyu-munyu akawedzera bhinzi uye woisa parutivi. Puree yasara bhinzi. Mune gango repakati-isina tsvimbo, sora mavhavha mashanu akachekwa kusvikira apenya. Wedzera 2 makapu pasi-sodium huku kana yemuriwo muto uye 1 musoro escarole, yakagadzirwa zvakanaka. Simira kwemaminetsi gumi nemashanu, kana kuravira kwako. Wedzera pureed bhinzi uye tsvuku pepper maflakes uye nhema mhiripiri kuravira, uye gadzira kweminiti zvakareba. Inoita inenge 2 2-mukombe servings.

Chibage uye Nhema Bhinzi Saladi

Zvakanakira kudya kwepamusoro-fiber hazvigone kusimbiswa zvakakwana: Zvinokuchengetedza nguva dzose, hongu, asi zvakare inoderedza cholesterol uye inoderedza njodzi yekenza yekoloni. Kuwedzera zvekudya zvakaita sechibage nebhinzi zvinokuzadza nekukurumidza kuti udye zvishoma pane zvese, kiyi yekudzivirira kutyisa kwechando kuwedzera. Uchapupu hwekuti fiber inonyatsonaka (uye inotaridzika) yakanaka, uyu musanganiswa wakajeka wakanaka sedivi kana wakashongedzwa nemashizha ehuswa senge cilantro kana goridhe-shizha parsley, kana kuikanda mune yakasvibirira saladhi ine diced huku zamu uye kurongedza kwemasikati pa hofisi. Uye nepo iyo salsa ingaita senge inopisa, inguva yakanaka yechando, yakanyanya kuzvidzivirira-inowedzera vhitamini C kudzivirira dzihwa uye lycopene, antioxidant inogona kudzora njodzi yekurohwa. Ingo tarisa sosiamu mazinga sezvo mamwe marangi ari akanyanyisa kupa nemunyu.

Mafambiro: Sanganisa 1 can no-munyu-yakawedzerwa bhinzi nhema, 1 inogona tsanga dzechibage, 1/2 kapu yakachekwa hanyanisi yegirini, uye 1 kapu salsa. Kaviri (kana kunyange katatu) zvinoshandiswa kana iwe uchida kugadzira zvakawanda. Shandira sesaradi kana pane zvakabikwa tortilla machipisi ane zvishoma grated, yepamusoro cheddar chizi yemafaro. Inogadzira anenge 4 1-mukombe servings.

Curried Tofu naQuinoa

Ah quinoa. Iyi tsanga ine hutano, inonaka, inogutsa (zvakanaka, mbeu) inoisa mupunga chena kunyadzisa nekaviri puroteni uye magiramu maviri efaibha nehafu-kapu inoshumira. Uye kunyangwe paine chinzvimbo chayo senge super-chikafu du jour, tinochida chakanyanya kuti titaure kuti yakasvetuka yekubika shark. Iyi kamukira inowedzera kutikita-kukurudzira, chiuno chakabatana-tofu tofu, iyo inenge hafu yekoriori yehuku kana nyama yemombe. Kunyange zvazvo isiri iyo pantry staple per se, inofanira kuchengeta kwemavhiki maviri mufiriji yako.

Mafambiro: Shamba 1 kapu yequinoa mumvura inotonhora. Muchikwata chepakati, sanganisira quinoa ne 1 punipuni curry powder uye 1 teaspoon turmeric. Wedzera 2 makapu low-sodium huku kana yemiriwo muto uye uuye kumota. Dhavhara uye simmer kusvikira mvura yapinza, ingangoita maminetsi gumi nemashanu. Funga mu 1 mukombe shredded karoti uye 1 mukombe cubed firm tofu. Inoita ingangoita 4 1-mukombe servings.

Soba Noodles ne

Zvinonhuwira Makango

Idya yako Ramen-noodle zvishuwo zvine hutano, yakaderera-calori noodles pane kudaro. Kapu ye soba (izwi rechiJapanese rinoreva "buckwheat") ine macalorie 113 chete; mukombe wepasta chena, inenge 200. Uyezve ivo vane gluten-isina uye izere nefiber, mapuroteni, uye B mavhitaminzi, iyo overachievers yevhitamini, ichiita basa mune zvese kubva kumetabolism kusvika pakuvaka DNA kugadzira masero matsvuku eropa nezvimwe. Soba inogona kunge ichinetsa kuwana pane dorm-kamuri sosi yekudya, asi yakawanda "gourmet" grocery chikafu cheni dzinovatakura ivo muAsia chikafu nzira. Kusveta pasta ne smoky paprika hakusi kungowedzera chidimbu kune ndiro iyi, asiwo inopesana nekuputika.

Mafambiro: Muhombodo huru, sanganisira 1/2 wepuniki paprika, pinch pepper cayenne, pinch mutsva pasi pevhu, 1/2 mukombe mutsva wemonimu, uye 2 yakasungirirwa, yakasimwa, uye yakatswa makomkoma. Rega musanganiswa ugare paunenge uchibika maoza soba noodles zvinoenderana nepakeji madhairekitori. Bvisa noodles uye wokanda nemusanganiswa wemagaka kusvika zvasangana zvinyoro. Inoita mana servings.

Lemon Tuna uye

Bhinzi Bhinzi

Bhata bhinzi zvinonaka sezvazvinonzwika-zvihombe, zvine nyama, uye zvichizadza-uye iwo sosi yakanaka yesimbi yakakosha-yese, mamineral munhu wese anoda kukura kwesero, hutachiona, uye kugona kwekuziva. Kana uine nguva inorema, iron inonyanya kukosha kudzivirira kupererwa neropa. Bhinzi idzi dzakapfava-dzinoshanda zvakanaka nemavhenekera akajeka, ekuzvisimbisa senge ndimu, eiii girini, uye tuna yakareruka, iyo ine macalorie mashoma uye mercury shoma kupfuura tuna chena.

Mafambiro: Mumudziyo wepakati wekuvhenganisa, sanganisa 1 inogona pasi-sodium butter bhinzi, 1 inogona mvura-yakazara low-sodium tuna (yakanatswa), 1/2 kapu yakachekwa hanyanisi yakasvibirira, muto wehafu yeremoni, 1 teaspoon mafuta omuorivhi, uye zvakawanda. dzvuku chili pepper maflakes sezvaunoda. Chipunu pamusoro pemakapu maviri akachekwa Romaine lettuce kana baby arugula. Inoita 2 kusvika ku3 servings.

Ongororo ye