Kudya Kwakakodzera: Kudya kwemangwanani 12 Recipes

Unoda kudya zvakafanira here kuti iwe nemhuri yako mugare mune hutano? Mabikirwo ekudya kwemangwanani ane hutano ane nhamba yakaderera yemakoriyori, anoti (kubva pa70 kusvika 285 makorikori), anowirirana nemitemo yekudya zvine hutano. Kudya kwemangwanani kwakareruka nefayibha yakawanda, mapuroteni, uye ane hutano unsaturated fatty acids zvinokupa kunzwa kunogara kwenguva refu kwekuzara.

Chero kurudziro yakavakirwa pamisimboti yekudya kwakakodzera ichataura kudiwa kwekudya kwemangwanani kwakazara mukudya kwezuva nezuva. Zvave zvichiratidzwa kuti avo vanodya kudya kwemangwanani havanyanyi kudzora kudyisa kusingadzoreki, uye, maererano, kune yakawandisa calorie kudya, uye kuchengetedza yakakwirira yekushanda kwezuva rose.

12 mabikirwo emangwanani maererano nemisimboti yekudya kwakaringana

Mabikirwo emangwanani ane hutano akagadzirwa zvinoenderana nemisimboti yekudya kwakakodzera akakodzera vana, vakadzi vane pamuviri, vanhu vane zvirwere zvisingaperi, uye kunyanya vanhu vane chirwere cheshuga. Mamwe mabikirwo anogona kugadzirirwa vanhu vane gluten kana kusashivirira mukaka. Iwe unogona kuwana mazano ekutanga mune tsananguro yeresipi yega yega.

Nhamba 1 - Hamu, howa, uye sipinachi roll resipi

Nutritional value.

Imwe sevhisi ine:

• 70 macalorie.
• 4.5 g yemafuta muhuwandu, kusanganisira 1.5 g ye saturated fatty acids (mafuta); 125 mg cholesterol.
• 180 mg ye sodium, uye 135 mg ye potassium.
• 1 g yemakhahydrates; 0 g shuga.
• 0 g ye fiber.
• 7 g yemapuroteni.

Kushumira saizi - 1 mold, tswanda, roll

Recipe maitiro:

1. Nguva yekubika 20 min.
2. Nguva yekubika yose maminitsi makumi maviri nemashanu.
3. Recipe ndeye 8 servings.
4. Kudya kwemangwanani.
5. Gluten-isina.
6. Munyu mushoma (sodium).
7. Recipe yevana.
8. Inogona kushandiswa kune chirwere cheshuga mellitus.
9. Inogona kudyiwa nevakadzi vane pamuviri.
10. Yakaderera mumacalorie.

Nhamba 2 - Recipe yemazai akabikwa neavocado uye tomato

Nutritional value.

Imwe sevhisi ine:

• 190 macalorie.
• 8 g yemafuta muhuwandu, kusanganisira 2.5 g ye saturated fatty acids (mafuta); 185 mg cholesterol.
• 80 mg sodium, 500 mg potassium.
• 11 g yemakhahydrates; 4 g shuga.
• 4 g ye fiber.
• 8 g yeprotein.

Kushumira saizi - 1 avocado

Chiyero chemapoka makuru ezvokudya

• 2 zvikamu miriwo.
• 2 zvikamu zvemafuta.

Recipe maitiro:

1. Nguva yekubika 5-6 min.
2. Nguva yekubika yose maminitsi makumi maviri nemashanu.
3. Recipe ye4 servings
4. Kudya kwemangwanani.
5. Gluten-isina.
6. Yakawanda fiber.
7. Munyu mushoma (sodium).
8. Chikafu chevana.
9. Inogona kudyiwa nechirwere cheshuga.
10. Inogona kudyiwa nevakadzi vane pamuviri.
11. Yakaderera mumakirori
12. Gluten-isina.
13. Vegan.
14. Mexican cuisine.

Nhamba 3 - Recipe yematomatisi akabikwa nezai

Nutritional value.

Imwe sevhisi ine:

• 130 macalorie.
• 7 g yemafuta muhuwandu, kusanganisira 2.5 g ye saturated fatty acids (mafuta); 195 mg cholesterol.
• 200 mg sodium, 440 mg potassium, 170 mg phosphorus.
• 7 g yemakhahydrates; 4 g shuga.
• 2 g ye fiber.
• 10 g yemapuroteni.

Kushumira saizi: 1 tomato

Chiyero chemapoka makuru ezvokudya

• 1 chikamu miriwo isina-starchy.
• 1 chikamu chenyama yakaonda.
• 1 chikamu chemafuta.

Recipe maitiro:

1. Nguva yekubika 20 min.
2. Nguva yekubika yose maminitsi makumi maviri nemashanu.
3. Recipe ye4 servings.
4. Kudya kwemangwanani.
5. Gluten-isina.
6. Yakawanda fiber.
7. Munyu mushoma (sodium).
8. Chikafu chevana.
9. Inogona kudyiwa nechirwere cheshuga.
10. Inogona kudyiwa nevakadzi vane pamuviri.
11. Yakaderera mumacalorie.
12. Gluten-isina.
13. Vegan.

Nhamba 4 - Recipe ye oatmeal nemastrawberries nemaarmond

Nutritional value.

Imwe sevhisi ine:

• 205 macalorie.
• 6 g yemafuta muhuwandu, kusanganisira 0.5 g ye saturated fatty acids (mafuta); 0 mg cholesterol.
• 160 mg ye sodium, uye 270 mg ye potassium.
• 33 g yemakhahydrates; 12 g shuga.
• 5 g ye fiber.
• 5 g yeprotein.

Kushumira - ½ mukombe oatmeal + ½ mukombe bheri + 1 tbsp maarumondi

Recipe maitiro:

1. Nguva yekubika yose maminitsi makumi maviri nemashanu.
2. Recipe ye4 servings.
3. Kudya kwemangwanani.
4. Gluten-isina.
5. Yakawanda fiber.
6. Munyu mushoma (sodium).
7. Inogona kudyiwa nechirwere cheshuga.
8. Inobatsira vana.
9. Inogona kudyiwa nevakadzi vane pamuviri.
10. Yakaderera mumacalorie.
11. Gluten-isina.
12. Vegan.

Nhamba 5 - Recipe yemapancake ane oatmeal uye pecans

Nutritional value.

Imwe sevhisi ine:

• 130 macalorie.
• 7 g yemafuta muhuwandu, kusanganisira 1 g ye saturated fatty acids (mafuta); 60 mg cholesterol.
• 120 mg sodium, 150 mg potassium, 230 mg phosphorus.
• 13 g yemakhahydrates; 3 g shuga.
• 2 g ye fiber.
• 5 g yemapuroteni.

Kushumira saizi - 1 pancake (pancake)

Chiyero chemapoka makuru ezvokudya

• 1 chikamu che starch.
• 1 chikamu chemafuta.

Recipe maitiro:

1. Frying nguva 10 min.
2. Nguva yekubika yose maminitsi makumi maviri nemashanu.
3. Recipe ye6 servings.
4. Kudya kwemangwanani.
5. Chikafu chikuru.
6. Dish rebasa.
7. Gluten-isina.
8. Yakawanda fiber.
9. Munyu mushoma (sodium).
10. Zvevana.
11. Inogona kudyiwa nechirwere cheshuga.
12. Inogona kudyiwa nevakadzi vane pamuviri.
13. Yakaderera mumacalorie.
14. Gluten-isina.

Nhamba 6 - Recipe ye quiche ne sipinashi uye howa

Nutritional value.

Imwe sevhisi ine:

• 205 macalorie.
• 7 g yemafuta muhuwandu, kusanganisira 3 g ye saturated fatty acids (mafuta); 20 mg cholesterol.
• 400 mg yesodium.
• 16 g yemakhahydrates.
• 3 g ye fiber.
• 20 g yemapuroteni.

Kushumira saizi - 1 quiche

Recipe maitiro:

1. Nguva yekubika yose maminitsi makumi maviri nemashanu.
2. Recipe ye2 servings.
3. Kudya kwemangwanani.
4. Kwekudya kwemasikati.
5. Zvakakosha.
6. French cuisine.
7. Yakawanda fiber.
8. Munyu mushoma (sodium).
9. Inogona kudyiwa nechirwere cheshuga.
10. Inogona kudyiwa nevakadzi vane pamuviri.
11. Yakaderera mumacalorie.
12. Vegan.

Nhamba 7 - Recipe ye toast ne avocado uye zai

Nutritional value.

Imwe sevhisi ine:

• 240 macalorie.
• 12 g yemafuta muhuwandu, kusanganisira 3 g ye saturated fatty acids (mafuta); 185 mg cholesterol.
• 230 mg ye sodium, uye 330 mg ye potassium.
• 25 g yemakhahydrates; 4 g shuga.
• 9 g ye fiber.
• 12 g yemapuroteni.

Kushumira saizi: 1 toast.

Recipe maitiro:

1. Nguva yekubika yose maminitsi makumi maviri nemashanu.
2. Recipe ye4 servings.
3. Kudya kwemangwanani.
4. Kwekudya kwemasikati.
5. Kudya kwemanheru.
6. A bhajeti ndiro.
7. Yakawanda fiber.
8. Munyu mushoma (sodium).
9. Inogona kudyiwa nechirwere cheshuga.
10. Inogona kudyiwa nevakadzi vane pamuviri.
11. Yakaderera mumacalorie.
12. Vegan.

Nhamba 8 - Recipe yemiriwo casserole muchoto

Nutritional value.

Imwe sevhisi ine:

• 120 macalorie.
• 6 g yemafuta muhuwandu, kusanganisira 2 g ye saturated fatty acids (mafuta); 5 mg cholesterol.
• 190 mg sodium, 460 mg potassium, 105 mg phosphorus.
• 7 g yemakhahydrates; 4 g shuga.
• 2 g ye fiber.
• 10 g yemapuroteni.

Kushumira saizi: 1 chidimbu

Chiyero chemapoka makuru ezvokudya

• 1 chikamu miriwo isina-starchy.
• 1 chikamu chenyama yakaonda.
• 1 chikamu chemafuta.

Recipe maitiro:

1. Nguva yekubika yose maminitsi makumi maviri nemashanu.
2. Recipe ye8 servings.
3. Kudya kwemangwanani.
4. Kwekudya kwemasikati.
5. Zvakakosha.
6. Gluten-isina.
7. Yakawanda fiber.
8. Munyu mushoma (sodium).
9. Inogona kudyiwa nechirwere cheshuga.
10. Inogona kudyiwa nevakadzi vane pamuviri.
11. Yakaderera mumacalorie.
12. Gluten-isina.
13. Vegan.

Nhamba 9 - Frittata nemiriwo uye cheese muchoto

Nutritional value.

Imwe sevhisi ine:

• 200 macalorie.
• 8 g yemafuta muhuwandu, kusanganisira 3 g ye saturated fatty acids (mafuta); 195 mg cholesterol.
• 440 mg sodium, 410 mg potassium, 240 mg phosphorus.
• 15 g yemakhahydrates; 4 g shuga.
• 3 g ye fiber.
• 16 g yemapuroteni.

Kushumira saizi - 1 mold (tartlet)

Chiyero chemapoka makuru ezvokudya

• 1 chikamu miriwo isina-starchy.
• 1/2 chikamu che starch.
• 2 zvikamu zvepakati-mafuta nyama.

Recipe maitiro:

1. Nguva yekubika ndeye 15 min, nguva yekubika ndeye 20 min.
2. Nguva yekubika yose maminitsi makumi maviri nemashanu.
3. Recipe ndeye 4 servings.
4. Kudya kwemangwanani.
5. Gluten-isina.
6. Yakawanda fiber.
7. Munyu mushoma (sodium).
8. Inogona kudyiwa nechirwere cheshuga.
9. Inogona kudyiwa nevakadzi vane pamuviri.
10. Yakaderera mumacalorie.
11. Gluten-isina.
12. Vegan.

Nhamba 10 - Recipe ye oatmeal banana cookies ne nuts

Kukosha kwekudya kweOatmeal banana nut cookies

Imwe sevhisi ine:

• 176 macalorie;
• 6.2 g yemafuta ose, kusanganisira 1.2 g yemafuta akazara (mafuta); 33 mg cholesterol;
• 166 mg sodium, 228 mg potassium;
• 26.4 g yemakhahydrates; 11 g shuga, uye 6 g shuga yakawedzerwa;
• 3.1 g ye fiber;
• 5.2 g yemapuroteni;
• 119 IU yevhitamini A;
• 2 mg yevhitamini C;
• 20 mcg ye folic acid;
• 85 mg ye calcium;
• 1 mg yesimbi;
• 36 mg ye magnesium.

Kushumira saizi: 1 biscuit

Chiyero chemapoka makuru ezvokudya

• 1 chikamu chemafuta
• 1 chikamu starch
• ½ muchero
• ½ mamwe macarbohydrates

Recipe maitiro:

1. Nguva yekubika 15 -25 min.
2. Yese yekubika nguva 50 min
3. Inoita mana servings
4. Pasina soya
5. Gluten-isina
6. Yakakwira mufiber
7. Munyu mushoma (sodium)
8. Inogona kushandiswa kune chirwere cheshuga mellitus
9. Inogona kushandiswa kurapa zvirwere zvemwoyo
10. Yakaderera mumakirori
11. Vegetarian

Nhamba 11 - Recipe ye muesli ne raspberries

Nutritional kukosha kweMuesli ne raspberries

Imwe sevhisi ine:

• 287 calories
• 6.6 g yemafuta, iyo 1.2 g yemafuta akazara, 9 mg cholesterol (cholesterol)
• 82 mg yesodium
• 460 mg ye potasium
• 51.8 g yemacarbohydrates, 13.3 g yefiber
• 21 g shuga
• 13 g yemapuroteni
• 399 IU (IU) vhitamini A
• 32 mg vhitamini C
• 13 mcg ye folic acid (folate)
• 286 mg yecalcium
• 2 mg yesimbi
• 47 g ye magnesium

Recipe yakagadzirirwa 1 kushumira - 1 ¾ makapu

Chiyero chemapoka makuru ezvokudya

• 2 zvikamu zve starch
• 1 chikamu chemuchero
• ½ mukaka usina mafuta mashoma

Recipe maitiro:

1. Nguva yekubika 5 min.
2. Nhamba yemasevhisi 1
3. Pasina mazai
4. Zvakanaka kune hutano hwemapfupa
5. Inogona kudyiwa nevakadzi vane pamuviri
6. Yakakwira calcium zvemukati
7. Yakaderera mune shuga yakawedzerwa
8. Munyu mushoma (sodium)
9. Yemahara soy
10. Inosanganisirwa muzvirongwa zvekukwegura zvine hutano
11. High fiber content
12. Yakaderera mumakirori
13. Vegetarian dish

Nhamba 12 - Recipe Mazai mu pepper ne avocado

Nutritional value yeMazai mumhiripiri ane avocado

Imwe sevhisi ine:

• 285 calories
• 19.5 g yemafuta yakazara, 4.6 g yemafuta akazara, 372 mg cholesterol (cholesterol)
• 589 mg yesodium
• 716 mg ye potasium
• 14.2 g yemacarbohydrates, 5.9 g yefiber, 6 g yeshuga
• 15.1 g yeprotein
• 3168 IU yevhitamini A
• 99 mg yevhitamini C
• 131 mg ye folic acid (folate)
• 81 mg yecalcium
• 3 mg yesimbi
• 45 mg yemagnesium

Recipe yakagadzirirwa 4 servings

• 1 kushumira - 2 mazai uye ¾ mukombe avocado nemuto unopisa

Recipe maitiro:

1. Kubika nguva 35 maminitsi
2. Recipe yakagadzirirwa 4 servings
3. Pasina mukaka uye zvigadzirwa zvemukaka
4. Hapana nzungu
5. Zvakanaka kune hutano hwemapfupa
6. Gluten-isina
7. Inosimudzira kusadzivirirwa
8. Low-calorie dish
9. Vegetarian dish
10. Hapana mazai
11. Pasina soya
12. Inokurudzirwa kune vane chirwere cheshuga
13. Inokodzera zvirongwa zvekudya zvine hutano
14. Yakawanda fiber
15. Yakaderera mumacarbohydrates