Chinsinsi cha Chakudya Chokoma cha South Beach Chakudya Turkey Meatloaf

Izi zikhoza kukhala chophikira cha zakudya, koma palibe kujambula pa kulawa.

Nyama yotentha yotchedwa South Beach pansi yamtundu wa nyama imakhala ndi mlingo waukulu wa kukoma kwa phwetekere, vinyo wofiira, adyo, basil, oregano ndi zukini ndipo imakhala ndi olemera kwambiri oatmeal. Banja lonse lidzasangalala ndi nyama yodalirika yodabwitsa komanso yachilendo pamodzi ndi dieters.

Popeza njirayi ili ndi khalidwe la nyenyezi, chakudya choyenera ndi mbali ya kukopa kwake. Pogwiritsa ntchito, nyama yamtundu iyi ili ndi makilogalamu 188; 12 magalamu a mapuloteni; 12 magalamu a carbohydrate; 10 magalamu a mafuta, kuphatikizapo magalamu atatu a mafuta odzaza ndi miligramu 39 ya mafuta m'thupi; 2 magalamu a fiber; ndi 244 milligrams a sodium.

Chinsinsichi chikuchokera m'buku lakuti "The South Beach Diet" lolembedwa ndi Dr. Arthur S. Agatston.

Chimene Mufuna

• 1 (6-ounce) sangathe kukhala ndi mchere wothira tomato
• 1/2 chikho chowuma vinyo wofiira
• 1/2 chikho madzi
• 1 clove adyo, minced
• 1/2 supuni ya supuni yowuma masamba a basil
• 1/4 supuni ya tiyi yowuma oregano
• 1/4 supuni ya supuni mchere
• 1 pounds pansi turkey bere
• 1 chikho oatmeal
• 1/4 chikho cha madzi dzira cholowa mmalo
• 1/2 chikho chopangidwa ndi zukini

Momwe Mungapangire Izo

1. Yambani uvuni ku 350.
2. Phatikizani phala la tomato , vinyo wofiira, madzi, adyo , basil , oregano ndi mchere mu kapu yaing'ono.
3. Bweretsani chisakanizo kwa chithupsa ndikuchepetseni kutentha.
4. Sungani, osaphimbidwa, kwa mphindi 15 ndikuyika pambali.
5. Gwiritsani ntchito Turkey, oatmeal, cholozera mazira, zukini ndi 1/2 chikho cha phwetekere mu mbale yayikulu ndikusakaniza bwino.
6. Ikani ichi chosakaniza mu chinyalala cha 8-by-4-inch mkate ndi mawonekedwe monga nyamaloaf.

1. Kuphika kwa mphindi 45 ndikutsitsa zodula.
2. Thirani 1/2 chikho cha osakaniza phwetekere pamwamba pa mkate ndikuphika kwa mphindi 15 motalika.
3. Chotsani ku mbale yowonjezera ndikuziziritsa kwa mphindi 10 musanayambe kupaka.
4. Kutumikira otsalira phwetekere kumbali.

Malingaliro Othandizira

Popeza kuti munthu mmodzi m'banja amakhala ndi chidwi ndi chakudya chimenechi chifukwa cha zakudya zabwino, zakudyazi zimayenera kusonyeza kuti zimadetsa nkhawa.

Zowonjezera nyemba zobiriwira, broccoli kapena chimanga ndi mafuta pang'ono chabe, zakudya zoyenera pa masamba onse, ndipo mchere ndi tsabola zimathandizira. Mcherewu ukhoza kukhala ndi zinthu ziwiri pa mbale - mtedza wa nyama ndi oatmeal filler ndi mavggies ambiri.

Kwa wina aliyense, inde, ndalamazo zimafuna carbs. Mpunga pilaf kapena losavuta - mpunga woyera wokonzedwanso ndi adyo komanso mazira anyezi obiriwira - zonse zimakhala zabwino zokwanira kwa nyama ya ku Turkey. Kapena kuphatikiza kwa mpunga wofiira, wofiira, woyera ndi wophika kumapanga chisangalalo chosangalatsa ndi mawonekedwe kwa chakudya. Onjezerani mkate watsopano wowawasa - mwinamwake dieter ikhoza kukhala ndi chidutswa chimodzi - ndipo muli ndi chakudya chodzaza ndi chamadzulo.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	141
Mafuta Onse	3 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	1 g
Cholesterol	36 mg
Sodium	402 mg
Zakudya	15 g
Matenda a Zakudya	2 g
Mapuloteni	13 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)