Iiresiphi ezi-5 ezizezona zikhuthazayo onokuzenza

zokupheka zokupheka Ndikunye noPoulos

Kukho amakhulu ezizathu zokuthanda i-fry-fry, kodwa ngenxa yokuba unexesha elininzi, nazi ezona zilungileyo: Ziphilile, zihlala zibonelela ngaphezulu kokunikezelwa kwemifuno enamafutha amancinci. Bayakhawuleza kwaye bakulungele kwisithuba esingaphantsi kwesiqingatha seyure- malunga nexesha elithathwayo ukulungelelanisa xa ususa. Banobunzima bokuphazamisa, nokuba awunakutshela i-skillet kwi-wok. (Icebo: Awudingi.) Ngapha koko, unokufumana ukutya okumnandi, okonyusa impilo kwitafile ngokukhawuleza ngokulandela le migaqo: khetha , ubungakanani , kunye ixesha .

Khetha imifuno kuqala. Khangela imifuno eqinileyo enemibala (imibala eqaqambileyo luphawu lomxholo ophezulu we-phytochemical). Iipelepele zeBell, amakhowa e-shiitake, iminqathe, i-bok choy, i-broccoli, kunye nekholifulawa zonke zizinto ezikhethiweyo (imisebenzi eqanduselweyo, nayo). Khetha ubuncinci imifuno emibini eyahlukeneyo kwaye uyiqhekeze ibe ziingcezu ezi-intshi enye ukuze bapheke ngokukhawuleza nangokulinganayo. Emva koko khetha iprotheni-ii-ounces ezi-3 kuphela umntu yiyo yonke into efunekayo. Izinketho zemifuno ezigqwesileyo zibandakanya i-tofu okanye iimbotyi (malunga ne-frac12; ikomityi ngomntu ngamnye) kunye namandongomane (malunga ne-ounce okanye amacephe ama-2 ngomntu ngamnye).



Sizzle izithako zakho kwiitispuni ezi-2 ukuya kwezi-3 zecanola, ipeanut, okanye ioyile yesesame ethosiweyo, zonke zinamafutha amaninzi kwaye zinokugcina ubushushu obuphezulu. (Tsiba ioyile yomnquma — iyakutshaya kwaye ijike ibe krakra xa usenza i-fry.) Ukuthintela izithako ekuphulukaneni nobumnandi bazo, sebenzisa i-wok eshushu kakhulu okanye i-skillet enkulu, ungapheki ngaphezulu kweponti yezithako ngexesha, kwaye uzigcine zihamba (akubizwa ngokuba yi 'stir'-fry for nothin '!).

Ixesha I-fry-fry yakho kunye neesosi ezinukayo, ii-condiments, kunye nezithako ezinencasa egcweleyo, ezinje ngejinja entsha, igalikhi, ipeleta ye-chile, isosi yesosi, okanye isosi yeoyster. Ezi zixhobo zokunambitheka zithatha yonke i-stir-fry ndawonye, ​​njenge-vinaigrette eyenza ngesaladi. Qaphela ityuwa, nangona kunjalo. Khetha ii-condiments ezinesodium, kunye neesosi ezilungisiweyo, ezinjengehoisin kunye neoyster, kunye nomhluzi, ijusi, okanye amanzi.

uhlala ebona i-1111

Ukutya okuphezulu: Isipinatshi
I-Garlic Shrimp kunye neSipinatshi kunye neShiitake



Ukutya, ukutya, ukutya, ukutya kwaselwandle, iresiphi, ukupheka, ukugcada, ukuvelisa, isitya, isitya sasekhitshini, Ndikunye noPoulos
Iicarotenoids kwisipinatshi, i-lutein kunye ne-zeaxanthin, zinceda ekunqandeni ukonakala okuhambelana nobudala be-macular, kunye ne-cataract. Ezi zityalo ziluhlaza zinamagqabi nazo ziyanceda: I-Vitamin K ibalulekile ekunqandeni igazi nakwimpilo yethambo, kwaye iivithamini ze-B (ngakumbi ifolate) zinceda ukukhuthaza impilo yentliziyo. Ibhonasi yezempilo: I-Shrimp ngumthombo omangalisayo we-vitamin D, ethi uphando lubonise izibonelelo ezinkulu kwimpilo yethambo kunye nokukhuselwa komhlaza.

IXESHA: imizuzu engama-21
IINKONZO: 4

2 I-Tbsp iyancitshiswa-isoya yesosi yesosi
2 Tbsp sherry okanye 1 Tbsp irayisi yeviniga
1 tsp ipakishwe iswekile emdaka
2 & frac12; I-tsp yeoli yesame
& frac12; I-lb fresh shiitake mushroom caps, isikiwe & frac14; ' zingqindilili
I-1 lb nge-shrimp, ecociweyo kunye ne-4 yegalikhi egayiweyo, egayiweyo
1 I-Tbsp i-ginger ecocekileyo
Amagqabi espinatshi angama-9 oz (malunga ne-12 c)

1. INGQONGQO kunye isosi yesosi, isherry, kunye neswekile kwisitya esincinci.
2. UBushushu ioyile kwi-wok okanye kwi-skillet enkulu engasebenzisi stick ngaphezulu kobushushu obuphakathi. Yongeza ama-mushroom kunye nefry-fry 2 imizuzu. Yongeza imfanzi, igalikhi, kunye nejinja kunye nomzuzu 1 womzuzu. Yongeza isipinatshi kunye nomxube we-soy kwaye uqhubeke ucoceka-de kube isipinatshi sele sinyibilikisiwe (i-shrimp iya kupheka), malunga nomzuzu omnye.



ISONDLO (ngokusebenza) i-203 cal, 27 g pro, 13 g carb, 4 g fiber, 5 g fat, 1 g sat fat, 172 mg chol, 540 mg sodium

eyona mithambo ilungileyo yokunciphisa amafutha esiswini

Ukutya okuphezulu: Bok Choy
Sesame Tofu kunye neBok Choy kunye noMbona

Ukutya, iCuisine, Isithako, Itafile, Isitya, irayisi emhlophe, Isitya, Ilayisi, Indlela yokupheka, Ndikunye noPoulos
Iiglucosinolates kwi-bok choy zibonakala njengesixhobo somhlaza esinamandla kakhulu semifuno. Xa imifuno isikiwe okanye ihlafunwa, ii-glucosinolates ziguqulwa zenziwe iikhompawundi (isothiocyanates kunye ne-indoles) ezithi izifundo zibonise ukuthintela okanye ukuthintela ukwakheka kwethumba. I-broccoli engena endaweni yayo, icauliflower, iklabishi, okanye i-kale ukuba i-bok choy ayifumaneki-ezi zihlobo zinika izibonelelo ezifanayo zempilo. Ibhonasi yezempilo: Imbewu yeSesame inokunceda ukunciphisa iintlungu kunye nokudumba kwe-rheumatoid arthritis, enkosi kwi-anti-inflammatory trace trace mineral.

IXESHA: Imizuzu engama-20 + yokuThoba ixesha
IINKONZO: 4

2 Tbsp imbewu yesesame
1 pkg (16 oz) eqinileyo tofu, ekhutshiwe, kwaye uthathe ubungakanani beetyhubhu zokuluma *
I-tsp ye-4 yeoyile yesame egwele, yahlulwe
1 & frac12; lb umntwana bok choy, sika iziqwenga ezi-1
2 I-Tbsp i-ginger ecocekileyo
Iigrafu ezi-3 zegalikhi, egayiweyo
I-1 inakho (i-15 oz) yengqolowa yomntwana, ihlanjwe kwaye ikhutshiwe

1. INDAWO imbewu yesesame kwisitya esiphakathi. Yongeza i-tofu kwaye ujikeleze ngobunono ukuze ugqoke iityhubhu. Fudumeza amacephe ama-2 eoyile kwi-skillet esezantsi phakathi kobushushu obuphakathi. Yongeza i-tofu kwaye upheke, ujike ngamanye amaxesha, de kube nsundu ngegolide macala onke, malunga nemizuzu eli-10.
2. UBushushu I-2 ithisipuni yeoyile kwi-wok okanye kwi-skillet enkulu engasebenziyo kubushushu obukhulu. Yongeza i-bok choy, i-ginger, kunye negalikhi kunye nefry 4 yemizuzu. Yongeza umbona wosana kwaye ugxobhoze-uqhotse imizuzu emi-2 ubude. Phosa kwi-tofu kunye nobushushu.

ISONDLO (ngokusebenza) 241 cal, 17 g pro, 11 g carb, 3 g fiber, 14.5 g fat, 2 g sat fat, 0 mg chol, 368 mg sodium

* Ukucoca i-tofu, beka phakathi kweepleyiti ezi-2 ezifakwe iitawuli zamaphepha. Vumela iitawuli zifunxe ulwelo olungaphezulu kwemizuzu engama-30.

Ukutya okuphezulu: IiWalnuts
Inyama yenkomo egalelwe iBroccolini kunye neWalnuts

I-333 ingelosi enentsingiselo
Ukutya, isithako, ukuvelisa, imifuno, Dishware, igqabi yemifuno, iresiphi, ipleyiti, isitya sasekhitshini, ukutya okupheleleyo, Ndikunye noPoulos
Ukutya okunotyebi kwi-walnuts kunokusebenza ngakumbi kunokutya okuqhelekileyo kweMeditera kumanqanaba okwehla kwe-cholesterol 'embi' ye-LDL kunye ne-lipoprotein (a), ikhompawundi eyonyusa ukujiya kwaye ingakhokelela ekubethweni, ngokophando olupapashwe kwi Izibhengezo zoNyango lwaNgaphakathi . Ibhonasi yezempilo: I-Broccolini yi-hybrid ene-flavored brocoli kunye ne-kale yaseTshayina. Umsebenzi omnye ubonelela nge-130% ye-DV ye-vitamin C.

IXESHA: imizuzu eli-16
IINKONZO: 4

2 Tbsp oyster isosi
2 I-Tbsp i-ginger ecocekileyo
1 I-Tbsp iyancitshiswa-isoya yesosi yesosi
1 tsp chile unama negalikhi
& frac14; c + 1 Tbsp amanzi, ahlulwe
2 & frac12; I-tsp yeoli yesame
1 & frac12; lb Broccolini, yachetywa kwaye yanqunyulwa iziqwenga zokuluma
& frac34; I-lb i-flank steak, yinqumle ibe yimichilo emincinci
1 bunch scallions (malunga ne-6), banciphisa kwaye banqumle kwisiqwenga se-1
Pieces c iziqwenga zelnut, toasted kwaye coarsely isikwe

1. UKUTHANDA kunye ne-oyster sauce, i-ginger, i-soy sauce, i-chile paste kunye neepunipoyi ezi-2 zamanzi kwisitya esincinci.
2. UBushushu ioyile kwi-wok okanye kwi-skillet enkulu engafiyo ngenxa yobushushu obuphezulu. Yongeza i-Broccolini kunye nefry 3 yemizuzu. Yongeza iipunipoons ezi-3 zamanzi kwaye ugxobhoze-gazinga imizuzu emi-2. Yongeza i-steak, i-scallions, kunye ne-oyster sauce umxube kwaye ugxobhoze i-fry 1 umzuzu okanye kude kube yinkomo yenkomo kwaye iphekwe. Hlanganisa ama-walnuts kwaye usebenze ngokukhawuleza.

ISONDLO (ngokusebenza) i-298 cal, 27 g pro, 16 g carb, 3 g fiber, 14.5 g fat, 3 g sat fat, 28 mg chol, 300 mg sodium