Elekere na-ada ehihie ma afọ gị amalitela ịtamu ntamu. Mana enwere nhọrọ dị mma karịa salad oche dị mwute ị na-emebu ma ọ bụ nri ndị China na-eri nri abalị gara aga. Ebe a: asaa ike nri ehihie Ezi ntụziaka nke ga-enye gị mmanụ ụgbọala na-anọ nkọ, upbeat na n'ozuzu afọ ojuju na ndụ.
1. Pita ọka wit dum + ara toki mpekere + apụl + cheese ewu
Malite na pita, nke nwere obere kalori na abụba mana ọ nwere eriri. Jupụta ya na toki a ṅara n'ọkụ kama ihe ndị na-eri nri iji zere sodium na-adịghị mkpa.
2. Kale + quinoa + feta cheese + ube oyibo
N'ịbụ ndị jupụtara na protein, eriri na abụba dị mma, ihe anọ a na-ejide mkpịsị ugodi na salad na-eju afọ.
3. Ihe mkpuchi ọka wheat dum + akwụkwọ nri + ose na-acha uhie uhie + humus
Anyị nwere ike gbadaa na nri Mediterranean. Hummus - nke nwere abụba na-ejughị afọ, protein na eriri - bụ ihe ndochi Sanwichi zuru oke. Tinye akwụkwọ ndụ akwụkwọ ndụ gbara ọchịchịrị, akwụkwọ ndụ akwụkwọ ndụ dị ka akwụkwọ nri na akwụkwọ nri crunchy dị ka ose maka vitamin na mineral ndị ọzọ.
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4. Ụtọ nduku + ara ọkụkọ + ube oyibo
Onwere ihe kpatara eji ewere nduku nduku ka otu n'ime inine kacha mma gburugburu - ha enweghi abuba n'efu ebe ha ka nwere potassium, calcium na vitamin A na C. Chicken, ka ọ dị ugbu a, bụ ụzọ dị mma isi mejupụta protein. na-erighị abụba juru eju. Bee ụfọdụ ube oyibo (abụba dị mma, ndị mmadụ) wee tụba ya niile na salad ma ọ bụ n'elu ọka maka efere mara mma nke ukwuu.
5. agwakọta elu + Tuna azụ + cannellini agwa + mmanụ oliv na-amaghị nwoke
Ị maara na mkpọ tuna nwere naanị ihe dị ka calorie 100? Rie ya na salad ma ọ bụ Sanwichi nwere agwa ọcha (nke jupụtara na eriri, ígwè na magnesium) na mkpọpu nke E.V.O.O. Yum.
6. Lentils + chickpeas + kọlịflawa + curry ntụ ntụ
Nnukwu nri ehihie onye anaghị eri anụ (pịa ya na wok ma tụba ya n'ime akpa Tupperware) juputara na ọtụtụ nri dị mma. Lentils na chickpeas nwere eriri na protein, ebe akwụkwọ nri cruciferous dị ka kọlịflawa nwere nnukwu vitamin C na potassium.
7. Nri ọka wit dum + broccoli + mkpụrụ osisi pine + Parmesan
Ọ dịghị ihe dị njọ na pasta maka nri ehihie, ọ bụrụhaala na ị na-eri ya na oke. Kwakọba otu iko ọka wit na obere kalori, broccoli nwere fiber dị elu ma jiri mkpụrụ osisi pine chọọ ya mma, nke nwere ọtụtụ abụba monounsaturated, antioxidants na ígwè.
