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quinoa ผัดกับ blueberries และเห็ดที่ผมปลูกเอง
ข้างบนเป็นไก่ที่ผมทำใน air fryer
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🔹 quinoa ค่อนข้างแพงครับ ใช้ข้าวแทนก็ได้
🔹 เห็ดนางฟ้าดูแลง่ายดี ถูกมากด้วย
🔹 ผมใช้ frozen blueberries เพราะมันมีประโยชน์พอๆ กับ blueberries สดแต่ราคาถูกกว่ามากกกกกกกกกกกก
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Calories: 620
Protein: 45g
Carbs: 65g
Fat: 20g
ĐIỂM DANH CÁC LOẠI TINH BỘT TỐT KHÔNG THỂ THIẾU TRONG GIAN BẾP NHÀ BẠN
🍀 Xu hướng ăn uống lành mạnh ngày càng lan tỏa mạnh mẽ tới cộng đồng, không chỉ các chị em muốn cải thiện vóc dáng mà giờ đây từ trẻ nhỏ đến người già đều xây dựng lối ăn uống lành mạnh, tốt cho sức khỏe
TINH BỘT TỐT LÀ GÌ ?
👉 Tinh bột tốt là các loại tinh bột chứa loại đường glucose tiêu hóa chậm. Do đó, sau khi ăn các thực phẩm tiêu hóa chậm, thì mức đường huyết tăng từ từ và cũng giảm chậm, điều này giúp cơ thể duy trì năng lượng ổn định, có lợi cho sức khỏe. Điểm danh một số tinh bột tốt cần bổ sung ngay trong bữa ăn của bạn:
1. YẾN MẠCH: ngũ cốc nguyên chất không chứa gluten và là nguồn cung cấp các chất dinh dưỡng cao: vitamin, chất khoáng, chất xơ và các chất chống oxy hoá quan trọng…Yến mạch có nhiều lợi ích cho sức khỏe, chúng giúp giảm cân, hạ đường huyết và giảm nguy cơ mắc bệnh tim. Yến mạch có thể nấu cháo, làm bánh, làm sữa chua,... cách làm đơn giản nhưng rất vừa miệng
2. HẠT QUINOA: được mệnh danh là “siêu thực phẩm” được nhiều người sử dụng không chứa nhiều gluten, là nguồn cung cấp protein hoàn hảo, nhiều vitamin và khoáng chất, chất chống oxy hóa
3. ĐẬU GÀ: Trong 1 cup đậu gà chứa 270 calo; 12,5 gam chất xơ; 14,5 gam protein; 4,2 g chất béo; 84% mangan; 71% folate; Đồng 29%; 28% phốt pho; Sắt 26%; Kẽm 17%.
Trong 100g đậu gà hữu cơ cung cấp 8,9g protein, đáp ứng 19% lượng protein cần thiết mỗi ngày cho cơ thể. Lượng protein trong 1 quả trứng luộc thông thường khoảng 5-6g protein (thấp hơn lượng protein trong đậu gà)
Ngoài ra, đậu gà còn là nguồn cung cấp chất xơ, folat, sắt dồi dào bổ sung vitamin và rất tốt cho máu
4. BỘT MÌ NGUYÊN CÁM: Với tín đồ của các loại bánh, thay thể bột mì trắng thông thường bằng các loại bột nguyên cám để tăng dinh dưỡng cho bánh. Khác với bột mì trắng, bột mì nguyên cám có chứa tất cả các phần của hạt nhân lúa mì: nội nhũ hay endosperm (tinh bột), vỏ cám, chất xơ, và phôi mầm (trong đó có protein và chất béo bổ sung).
❌ Bên cạnh đó, chị em cũng nên hạn chế sử dụng các loại tinh bột xấu (carb xấu) gây hại cho sức khỏe điển hình như: cơm trắng, mì, bún, bánh mì...
Đặc điểm Ít chất xơ và dinh dưỡng, Chỉ số GI cao, Nhiều calories, dễ chuyển hóa thành chất béo, Nồng độ Glucose trong máu cao, dễ cảm thấy mệt, uể oải.
Vậy những loại bột này có thể sử dụng như thế nào???
- Yến mạch : Bạn có thể dùng để nấu cháo, làm các loại bánh healthy, và 1 món ngon không thể bỏ quả là yến mạch trộn sữa chua qua đêm, grannola...
- Các loại hạt: Có thể trộn các loại hạt để nấu cơm dinh dưỡng, cho vào cháo, hoặc làm sữa hạt...
- Bột mỳ nguyên cám: Bạn tha hồ biến tấu thành các loại bánh healthy, tốt cho sức khỏe dành tặng cho cả gia đình.
Emma có để ảnh một số công thức làm bánh và cháo từ những nguyên liệu này, chị/ em cùng thử nha
Hãy lựa chọn mình nguồn thực phẩm TỐT, CẦN THIẾT, PHÙ HỢP và BỔ DƯỠNG cho sức khoẻ của mình. Thực hiện một lối sống ăn uống lành mạnh và bền vững
Những loại hạt này có thể tìm thấy ở #emdola hoặc chị/em có thể tham khảo thêm về các sản phẩm này tại link Emma sẽ để ở comment nhé!
มีคนถามผมเยอะมากเรื่อง protein carbs และ fat ว่าผมกินเท่าไหร่
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Protein ผมกินประมาณ 200g ต่อวัน ประมาณ 120 ถึง 140 มาจากอาหารที่กิน ที่เหลือก็กินเวย์ครับ (Fitwhey) ผมจะกิน 200g ทุกวันรวมถึงวันพักด้วย
Carbs ผมกินเยอะพอสมควร ผมชอบกิน quinoa, ข้าวเหนียว แะล มันม่วง/มันหวาน ปริมาณที่จะกินก็แล้วแต่วันครับ อย่างเมื่อวานผมวิ่ง 10km ต่อนเช้า ตอนบ่ายดึงข้อ 200 ครั้ง และ ตอนเย็นปั่นจักรยาน 48km ก็เลยกิน carbs ค่อนข้างมาก
Fats ผมกินเยอะเหมือนกันครับ ถ้าผมกินน้อยไปก็รู้สึกแย่ ส่วนของปริมาณมันก็แล้วแต่วันเหมือนกัน เรื่องไขมันผมต้องปรับด้วย ผมกินไขมันอิ่มตัวมากไปหน่อย (ถ้าคิดเป็น % ของ Calories ทั้งหมดที่กินเข้าไปในแต่ละวัน)
Calories ทั้งหมดที่ผมกินตกเฉลี่ยวันละประมาณ 4,000 ถึง 4,500
What's in My Kitchen Pantry? What do I eat on a daily basis? Here are my top 15 Must-Haves. Watch this video!
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READ below for the recipes and steps.
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What’s in My Kitchen Pantry (15 Must Have!)
1) Teas - Drink green tea on a daily basis to support a healthy gut & weight.
2) Oats - Choose rolled oat as it’s less processed and will keep you fuller for longer.
3) Nut Butter - Buy 100% pure, without added salt / sugar or preservatives.
4) Nuts & Seeds - Buy in small packets to control your portion. Each serving is 40g!
5) Herbs & Spices - To avoid packing on added calories, flavour your food with herbs and spices.
6) Quinoa - One of the world’s healthiest grains. Red quinoa is less processed and will take longer to cook.
7) Canned beans - Very convenient and saves plenty of cooking time. Remember to rinse and drain before cooking to reduce the sodium levels.
8) Tuna cans - A very convenient source of protein. Choose tuna in water and avoid tuna in oil!
9) Supplements - Supplements will never replace proper nutrition but they can help you achieve your fitness goals quicker. You must still consume real whole foods!
10) Coconut & Olive Oil - Great to be used for cooking, baking and as a dressing.
11) Goji Berries - Very high in antioxidants and secret to youthful skin. Enjoy as snacks or top it onto salads, oatmeal, or add into water and baked goods.
12) Chia Seeds - Great as an egg replacement for vegans. Mix 1 tbsp. Chia to 3 tbsps. Water.
13) Maple Syrup - A healthier sweetener but sugar is still sugar! Consume in small quantity!
14) Nut butter powder - Nutty flavour which I like to add into my smoothie, shakes, oatmeal, and healthy muffins.
15) Chocolate drink - Indulge in moderation.
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No idea how or where to start? Watch this -
Beginner's Guide to Meal Prepping (5 Easy Steps):
https://youtu.be/eP10vDBmnzQ
Quick & Easy Meal Prep | To Lose Weight | Healthy Recipes | Breakfast | Lunch | Dinner | Snacks
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REMEMBER TO FREEZE THEM BECAUSE IT WILL GO BAD AFTER A COUPLE OF DAYS!
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☆ Breakfast - Egg Muffin
9 eggs
1/4 cup of milk/almond milk/water
2 medium zucchinis
1 capsicum
salt and pepper
Olive oil/your preferred oil
Mix the eggs together with milk, then add the chopped capsicums and shredded zucchinis. You can also add bacon, sausage, or other vegetables. Adjust to you liking. Season with salt and pepper. Transfer the mixture to an oiled tray (I used olive oil). Then bake for 20-25 minutes (or more if you have more ingredients) at 180 degree celsius /355 degree fahrenheit.
☆ Overnight oats
The standard recipes is:
1/2 cup rolled oats
1 cup milk (almond milk)
Cinnamon
Maple Syrup
Berries
1 tsp Vanilla extract
Adjust to your liking!
☆ Lunch & Dinner
• 3 Large sweet potatoes
I like it to cut them into chip size because it cooks faster. It takes about 20-30 minutes at 200 degree celsius. Flip them over after the first 10 to 15 minutes.
• 2 Large Red capsicums and 2 Yellow Capsicums (Bell Peppers)
Takes about 20 minutes at 200 degree celsius to cook to my liking. You can leave it in the oven a little shorter if you like it crunchy. (200 degree celsius us around 390 degree fahrenheit)
• 3 Bunch of Asparagus.
This takes less than 10 minutes at 200 degree celsius. If they're small and tiny then 5 minutes will do. I like them crunchy.
• Kale with Garlic
Add some to a pan and fry the garlic for a minute then add the kale. Cook for about 5 minutes and done!
• 2 big Salmon Fillets
Season with salt and pepper (that's all I do). You can add your favourite seasonings.
Grill it for 10 minutes in the oven at 200 degree celsius. I don't like them overdone. and 9-10 minutes are normally just right depending on the thickness.
• 2 big White Fish Fillets
Rubbed some olive oil on the fish. Half a lemon juice, Ginger powder, salt, pepper and oregano.
Grill it for 10 minutes in the oven at 200 degree celsius.
• 1kg of Chicken Breasts
Rubbed some olive oil on the chicken. Season with sweet paprika, salt, pepper and garlic granules. Again add your fav spices!
Grill it for 10 minutes in the oven at 200 degree celsius. Again this is dependent on the thickness of the chicken breast. I had mine sliced in half.
After all these are cooked, I just divide the chicken breasts into 5 portions. Add sweet potatoes, capsicums and asparagus to create 5 chicken/veg meals.
For the fish meals, I have quinoa, kale and the fish. I didn't measure anything so I just eyeball everything here. For white fish, I added more sweet potatoes because white fish are lower in fat, hence lower in calories.
☆ Healthy Hummus
2 cans of chickpeas (500g drained chickpeas)
20g of tahinis
60g of olive oil
2 garlic cloves
1 Lemon Juice
Almond milk to water it down. (Just add enough so that it's not too thick)
Pink Himalayan Salt
Cumin (optional)
Blend them all together! I like to eat it with Wholemeal Pita Pockets. It is sooooo good. The ones I love most is from Mission.
Don't forget to add some fruits or nuts as snacks if you're hungry. Also don't restrict too much. Need ice cream, have some ice cream. Don't overindulge and also don't under indulge. Stay happy and healthy.
That's all! I hope you find this video helpful!
What I Eat In A Day | Full Day Of Eating | Grocery Shopping | Grocery Haul | Abs Workout | Healthy Food | Ab Workout | Healthy Eating | Clean Eating | Clean Diet
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►Breakfast
Overnight steel cut oats and eggs
I cook the steel cut oats with some water first, then add some almond milk. After about 15 minutes, I add the apples and more almond milk and cinnamon powder. Simmer for another 3 minutes or so then transfer it to a jar or... something.
►Lunch
I roast sweet potatoes, zucchini, bell peppers in the oven. Sweet potatoes will take a bit longer to soften up so put that in first.
Cook some quinoa! I normally cook about 1/2 cup of quinoa with 1 cup of water. Bring it to boil and then simmer (with lid) for about 20-30 minutes or when its dried up.
Grilled chicken breast is my fav option for lean meat.
►Dinner
I normally fan grill my salmon in the oven for about 9 minutes at 200 degrees celsius. This is quite a big piece so I left it in there for 10 minutes.
I just cooked the spinach with some garlic and pink himalayan salt.
The kimchi I've shown in this video is by the brand PowerKraut. There is no nasty additives in there. All natural and kimchi is a great natural probiotics! Good for the tummy!
I had loads of watermelon for snacks... and also some almonds because I needed more calories. Normally I eat about 4 meals so this is not as much as usual, so eating fatty fish and nuts will help to bring up my calories!
Hope you enjoyed this video! Let me know what you wanna see next!
Music by:
-Engelwood-
https://soundcloud.com/engelwoodmusic
-Joakim Karud-
https://soundcloud.com/joakimkarud
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