Nke a nwere ike ịbụ ihe nchịkọta nri, ma ọ dịghị ihe ọ bụla na-esiri ya ike.
Flavorful South Beach na-enweta nnukwu ihe ụtọ site na mpempe akwụkwọ tomato, mmanya ọbara ọbara, garlic, basil, oregano na zucchini ma nwee ọnya ọgaranya nke oatmeal. Ezinụlọ ahụ dum ga-enwe anụ anụ a na-adịghị ahụkebe na ndị na-eri nri.
Ebe ọ bụ na uzommezi a nwere nri ihu igwe nri, ihe oriri na-edozi ahụ bụ akụkụ nke mma ya. Na-eje ozi, anụ anụ a na-emepụta turkey nwere calorie 188; 12 grams protein; 12 grams nke carbohydrate; 10 grams nke abụba, gụnyere 3 grams nke abụba jupụtara na gram 39 na cholesterol; 2 grams nke eriri; na 244 milligram nke sodium.
Ntụziaka a si n'akwụkwọ "The South Beach Diet" nke Dr. Arthur S. Agatston dere.
Ihe Ị Ga-achọ
- 1 (6-ounce) nwere ike itinye pasta na-etinye nnu
- 1/2 iko mmanya na-acha uhie uhie
- 1/2 iko mmiri
- 1 garlic garlic, minced
- 1/2 teaspoon epupụta basil epupụta
- 1/4 teaspoon dried oregano
- 1/4 teaspoon nnu
- 1 paịnd ala ala ara
- 1 iko oatmeal
- 1/4 cup mmiri mmiri akwa dochie
- 1/2 iko shredded zucchini
Otu esi eme ya
- Kpochapu oven ruo iri atọ.
- Gwakọta pasta tomato , mmanya uhie, mmiri, garlic , basil , oregano na nnu na obere saucepan.
- Weta ngwakọta na obụpde ma belata okpomọkụ na ala.
- Simmer, kpuchie, maka 15 nkeji ma wepụ ya.
- Jikọta toki, oatmeal, akwa dochie, zucchini na iko 1/2 nke ngwakọta tomato na nnukwu nnukwu efere ma jikọta nke ọma.
- Debe ngwakọta a n'ime anụ 8-nke anụ ọhịa anọ na-adịghị ahụkebe ma jiri ọdịdị anụ.
- Rie maka nkeji iri anọ na anọ ma tụfuo ọkwọ ọ bụla ọ bụla.
- Wunye 1/2 iko nke ngwakọta tomato ndị fọdụrụ n'elu ogbe achịcha ahụ ma mee ihe dị ka minit 15.
- Wepụga na ntanetị ọrụ ma dị jụụ maka minit 10 tupu slicing.
- Na-edozi ihe fọdụrụ n'ime tomato ihe dị na akụkụ.
Enyemaka na-eje ozi
Ebe ọ bụ na ọ dịkarịa ala, otu onye n'ime ndị ezinụlọ nwere mmasị na nri a n'ihi ezigbo ihe oriri na-edozi ahụ, akụkụ dị iche iche kwesịrị igosi nchegbu ahụ.
Osisi na-acha akwụkwọ ndụ, broccoli ma ọ bụ ọka na obere obere bọta, oge kwesịrị ekwesị maka akwukwo nri ọ bụla, na nnu na ose na-eme nkwado na-enye ahụike. Onye na-eri ihe nwere ike ịnwe ihe abụọ dị na efere - anụ anụ na-esi nri nke ohia na oatmeal na ọtụtụ nri.
Maka onye ọ bụla ọzọ, ee, nhazi ahụ chọrọ carbs. Rilati pilaf ma ọ bụ nsụgharị dị mfe - osikapa osikapa a na-eji galik na sauteed eyịm na-acha akwụkwọ ndụ - bụ nke ọma zuru oke maka anụ anụ na-acha anwụrụ. Ma ọ bụ ihe ngwakọta nke aja aja, ọbara ọbara, ọcha na osikapa ọhịa na-agbakwụnye ekpomeekpo mmasị na udidi na nri. Tinye ụfọdụ achịcha na-eko achịcha - ma eleghị anya onye na-eri nri nwere ike ịnweta nanị otu iberibe - na ị nwere nri abalị zuru ezu ma dị mma.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 141 |
| Ọnụba abụba | 3 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 36 mg |
| Sodium | 402 mg |
| Carbohydrates | 15 g |
| Fri nri | 2 g |
| Protein | 13 g |