Rip Esselstyn, onye edemede nke The Engine 2 Diet na- akpọ uzommebe a nke "Pụrụ Ikike Ike Ngwá Ike" ma kwuo, sị, "Ụlọ nke anyị 2 meriri Ụlọ Ọrụ Na-ahụ Maka Ahụ Ike nke Austin 2003, nke a na-eri nri ehihie / nri abalị. gụnyere ndị ọkachamara atọ-ọkachamara ahụ ike n'ụlọ na-ahụ maka ọkụ, onye nnọchiteanya mpaghara sitere na American Heart Association, na onye so na Council Mayor for Physical Fitness. "
Nke a na onye anaghị eri anụ na onye na-acha odo odo na nke hummus Sanwichi a na-ebipụta ihe nchịkọta na ikike site na The Engine 2 Diet, site Rip Esselstyn.
Hụkwa: Ngini 2 Nri Tupu na mgbe Ịkwụsị Loss Foto
Ihe Ị Ga-achọ
- 1 yabasị, chopped
- 1 ata osere, seeded na chopped
- 4 ounces sliced mushrooms
- ½ nke ọka, rinsed na drained
- 8 ounces na-acha uhie uhie na-acha uhie uhie (ma ọ bụ 1 cup arụrụ n'ụlọ)
- 2 nnukwu ọka ọka zuru oke
- ½ nwere ike na-acha odo odo, rinsed na drained
- 1 ata poblano roasted, bee n'ime ibe
- ½ ngwugwu akwụkwọ nri ọhụrụ
Otu esi eme ya
Igwe ọkụ na-ekpo ọkụ na 450 degrees.
Sauté na yabasị ruo translucent. Tinye mgbịrịgba ose na esi nri maka minit 2-3. Tinye mushrooms na ọka.
Gbasaa akwa nke hummus na eyiri. Gbakwunye akwụkwọ nri, agwa, poblano ibe, na akwukwo nri ohuru. Nyefee na burrito.
Debe na mpempe mmiri, kpoo n'akụkụ ala, ma mee maka minit 8-10. Na-ehicha ihe na-ekpo ọkụ, na n'elu na guacamole na salsa.
Na-eme ka sanwichi abụọ kpara.
Ngbanwe:
Gbanwee otu obere ihe mpempe akwụkwọ na-acha akwụkwọ ndụ akwụkwọ ndụ maka akwụkwọ ọhụrụ poblano.
Ejiri ya na ikike site na Engine 2 Diet , site na Rip Esselstyn
Ozi ntanetị:
Mkpọchi ọ bụla na-enye ihe dịka:
Calories: 293, Calories si abụba: 79
% Uru Ụbọchị:
Total abụba: 8.8g, 14%, abụba dị arọ: 1.0g, 5%
Cholesterol: 0mg, 0%
Sodium: 367mg, 15%
Total Carbohydrates: 42.8g, 14%
Fiber nri: 10.5g, 42%
Protein: 13.7g
Vitamin A 87%, Vitamin C 90%, Calcium 9%, Ígwè 24%
Dị ka sandwiches anaghị eri anụ ma ọ bụ kechie sandwiches? Nke a bụ ihe ole na ole iji nwaa:
- Black bean na kpoobe Sanwichi kechie
- Achịcha onye na-eri anụ na osisi sandwich kalamata
- Chickpea salwich salad with sweet pickle relish
- Ọzịcha onye na-eri anụ anaghị eri anụ
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- Engine 2 Nri akwukwo nri na ihe omimi
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- Ihe kachasị mma nke onye anaghị eri anụ na nke Sanwichi