SLC23-W2 | Diets, habits and substitutes.
"One cannot think well, love well, sleep well, if one has not dined well"
What do you think about the 80/20 diet? Would you follow it? Explain your answer |
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𝑻𝒉𝒆 80/20 𝒅𝒊𝒆𝒕 𝒊𝒔𝒏'𝒕 𝒂 𝒃𝒂𝒅 𝒊𝒅𝒆𝒂 𝒂𝒕 𝒂𝒍𝒍 𝒂𝒕 𝒇𝒊𝒓𝒔𝒕, 𝒘𝒉𝒆𝒏 𝑰 𝒔𝒂𝒘 𝒕𝒉𝒆 80/20 𝑰 𝒂𝒄𝒕𝒖𝒂𝒍𝒍𝒚 𝒕𝒉𝒐𝒖𝒈𝒉𝒕 𝒘𝒆 𝒘𝒆𝒓𝒆 𝒈𝒐𝒊𝒏𝒈 𝒕𝒐 𝒍𝒆𝒂𝒓𝒏 𝒕𝒉𝒆 𝒎𝒂𝒕𝒉𝒆𝒎𝒂𝒕𝒊𝒄𝒂𝒍 𝒑𝒂𝒕𝒕𝒆𝒓𝒏 𝒐𝒇 𝒅𝒊𝒆𝒕 𝒉𝒂𝒉𝒂.
𝑰 𝒂𝒄𝒕𝒖𝒂𝒍𝒍𝒚 𝒆𝒏𝒃𝒓𝒂𝒄𝒆 𝒕𝒉𝒊𝒔 𝒑𝒂𝒕𝒕𝒆𝒓𝒏 𝒇𝒐𝒓 𝒎𝒚 𝒉𝒆𝒂𝒍𝒕𝒉 𝒔𝒂𝒌𝒆. 𝑰 𝒕𝒉𝒊𝒏𝒌 𝒊𝒕'𝒔 𝒘𝒊𝒔𝒆 𝒇𝒐𝒓 𝒎𝒆 𝒕𝒐 𝒆𝒂𝒕 80% 𝒐𝒇 𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒎𝒆𝒂𝒍𝒔 𝒂𝒏𝒅 20% 𝒐𝒇 𝒖𝒏𝒉𝒆𝒂𝒍𝒕𝒉𝒚, 𝒕𝒉𝒊𝒔 𝒎𝒆𝒂𝒏𝒔 𝒕𝒉𝒂𝒕 𝑰 𝒉𝒂𝒗𝒆 𝒍𝒐𝒕𝒔 𝒐𝒇 𝒎𝒂𝒄𝒓𝒐𝒏𝒖𝒕𝒓𝒊𝒆𝒏𝒕𝒔 𝒊𝒏 𝒎𝒚 𝒔𝒚𝒔𝒕𝒆𝒎 𝒕𝒉𝒂𝒏 𝒕𝒉𝒂𝒕 𝒐𝒇 𝒖𝒏𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒎𝒆𝒂𝒍𝒔.
An example of 80/20 in a month: If we eat during the 30 days, 80% are 24 days where we eat in a healthy way and 6 days where we can indulge ourselves or eat 1 meal of the unhealthy day.
𝑱𝒖𝒔𝒕 𝒇𝒓𝒐𝒎 𝒕𝒉𝒆 𝒆𝒙𝒂𝒎𝒑𝒍𝒆 𝒂𝒃𝒐𝒗𝒆, 𝒊𝒕 𝒎𝒆𝒂𝒏 𝒊𝒏 𝒂 𝒎𝒐𝒏𝒕𝒉, 𝑰 𝒉𝒂𝒗𝒆 24 𝒅𝒂𝒚𝒔 𝒕𝒐 𝒆𝒏𝒋𝒐𝒚 𝒂𝒍𝒍 𝒕𝒉𝒆 𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒎𝒆𝒂𝒍𝒔 𝒂𝒏𝒅 𝒐𝒏𝒍𝒚 6 𝒅𝒂𝒚𝒔 𝒕𝒐 𝒆𝒂𝒕 𝒕𝒉𝒆 𝒋𝒖𝒏𝒌. 𝑰 𝒔𝒊𝒏𝒄𝒆𝒓𝒍𝒚 𝒍𝒐𝒗𝒆 𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒎𝒆𝒂𝒍𝒔 𝒂𝒏𝒅 𝒔𝒐 𝑰 𝒉𝒂𝒗𝒆 𝒂𝒅𝒐𝒑𝒕𝒆𝒅 𝒕𝒉𝒊𝒔 𝒅𝒊𝒆𝒕 𝒕𝒚𝒑𝒆 𝒂𝒏𝒅 𝒘𝒐𝒖𝒍𝒅 𝒑𝒓𝒂𝒄𝒕𝒊𝒄𝒆 𝒊𝒕 𝒇𝒓𝒐𝒎 𝒉𝒆𝒂𝒏𝒄𝒆 𝒇𝒐𝒓𝒕𝒉.
Have you ever tried any of the diets mentioned in this class? How was your experience? |
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𝒀𝒆𝒔, 𝑰 𝒉𝒂𝒗𝒆 𝒑𝒓𝒂𝒄𝒕𝒊𝒄𝒆𝒅 𝒃𝒖𝒕 𝒂 𝒇𝒆𝒘;
𝑫𝒊𝒆𝒕𝒔 𝒇𝒐𝒓 𝒂𝒕𝒉𝒍𝒆𝒕𝒆𝒔: 𝑩𝒂𝒄𝒌 𝒕𝒉𝒆𝒏 𝒊𝒏 𝒎𝒚 𝒖𝒏𝒊𝒗𝒆𝒓𝒔𝒊𝒕𝒚 𝒅𝒂𝒚𝒔, 𝑰 𝒋𝒐𝒊𝒏𝒆𝒅 𝒂 𝒄𝒍𝒖𝒃 𝒄𝒂𝒍𝒍𝒆𝒅 " 𝒃𝒐𝒅𝒚 𝒃𝒖𝒊𝒍𝒅𝒆𝒓𝒔", 𝒆𝒂𝒄𝒉 𝒐𝒏𝒆 𝒐𝒇 𝒖𝒔 𝒉𝒂𝒅 𝒂 𝒇𝒐𝒐𝒅 𝒎𝒆𝒏𝒖, 𝒕𝒊𝒎𝒆 𝒇𝒐𝒓 𝒆𝒂𝒄𝒉 𝒎𝒆𝒂𝒍 𝒂𝒏𝒅 𝒓𝒐𝒖𝒕𝒊𝒏𝒆 𝒇𝒐𝒓 𝒆𝒂𝒄𝒉. 𝑰 𝒅𝒊𝒅𝒏'𝒕 𝒖𝒏𝒅𝒆𝒓𝒔𝒕𝒂𝒏𝒅 𝒊𝒕 𝒃𝒆𝒄𝒂𝒖𝒔𝒆 𝑰 𝒘𝒂𝒔 𝒅𝒆𝒑𝒓𝒊𝒗𝒆𝒅 𝒐𝒇 𝒎𝒚 𝒑𝒓𝒆𝒄𝒊𝒐𝒖𝒔 𝒎𝒆𝒂𝒍𝒔.
𝑾𝒆 𝒘𝒆𝒓𝒆 𝒊𝒏𝒔𝒕𝒓𝒖𝒄𝒕𝒆𝒅 𝒕𝒉𝒂𝒕 𝒊𝒇 𝒘𝒆 𝒅𝒐𝒏'𝒕 𝒇𝒐𝒍𝒍𝒐𝒘 𝒕𝒉𝒆 𝒓𝒐𝒖𝒕𝒊𝒏𝒆 𝒂𝒏𝒅 𝒎𝒆𝒏𝒖, 𝒘𝒆 𝒘𝒐𝒏'𝒕 𝒈𝒆𝒕 𝒂𝒏𝒚 𝒓𝒆𝒔𝒖𝒍𝒕 𝒂𝒏𝒅 𝒕𝒉𝒂𝒕 𝒘𝒂𝒔 𝒉𝒐𝒘 𝑰 𝒔𝒕𝒂𝒓𝒕𝒆𝒅 𝒎𝒚 𝒋𝒐𝒖𝒓𝒏𝒆𝒚 𝒐𝒇 𝒅𝒊𝒆𝒕𝒔 𝒇𝒐𝒓 𝒂𝒕𝒉𝒍𝒆𝒕𝒆𝒔.
𝑨𝒕 𝒇𝒊𝒓𝒔𝒕 𝒊𝒕 𝒘𝒂𝒔 𝒋𝒖𝒔𝒕 𝒂 𝒔𝒏𝒂𝒄𝒌 𝒇𝒐𝒓 𝒎𝒆 𝒃𝒆𝒄𝒂𝒖𝒔𝒆 𝑰 𝒏𝒆𝒗𝒆𝒓 𝒈𝒆𝒕 𝒇𝒖𝒍𝒍 𝒘𝒉𝒆𝒏 𝑰 𝒆𝒂𝒕 𝒕𝒉𝒆 𝒎𝒆𝒂𝒍. 𝑰 𝒖𝒔𝒖𝒂𝒍𝒍𝒚 𝒇𝒆𝒍𝒕 𝒆𝒎𝒑𝒕𝒚. 𝑩𝒖𝒕 𝑰 𝒏𝒐𝒕𝒊𝒄𝒆𝒅 𝒕𝒉𝒂𝒕 𝒂𝒔 𝒕𝒊𝒎𝒆 𝒈𝒐𝒆𝒔 𝒐𝒏, 𝒎𝒚 𝒔𝒚𝒔𝒕𝒆𝒎 𝒃𝒆𝒈𝒂𝒏 𝒕𝒐 𝒂𝒅𝒋𝒖𝒔𝒕 𝒂𝒏𝒅 𝑰 𝒃𝒆𝒈𝒂𝒏 𝒕𝒐 𝒇𝒆𝒆𝒍 𝒍𝒊𝒈𝒉𝒕𝒆𝒓 𝒂𝒏𝒅 𝑰 𝒏𝒐𝒕𝒊𝒄𝒆𝒅 𝒔𝒐𝒎𝒆 𝒄𝒉𝒂𝒏𝒈𝒆𝒔 𝒐𝒏 𝒔𝒌𝒊𝒏, 𝒂𝒏𝒅 𝒎𝒚 𝒃𝒐𝒅𝒚 𝒔𝒚𝒔𝒕𝒆𝒎.
𝑰𝒏𝒕𝒆𝒓𝒎𝒊𝒕𝒕𝒆𝒏𝒕 𝒇𝒂𝒔𝒕𝒊𝒏𝒈: 𝑻𝒉𝒊𝒔 𝒐𝒏𝒆 𝑰 𝒅𝒐 𝒊𝒕 𝒆𝒗𝒆𝒓𝒚 𝒘𝒆𝒆𝒌. 𝑰 𝒉𝒂𝒗𝒆 𝒂 𝒔𝒑𝒆𝒄𝒊𝒂𝒍 𝒅𝒂𝒚 𝒐𝒇 𝒕𝒉𝒆 𝒘𝒆𝒆𝒌 𝒕𝒉𝒂𝒕 𝑰 𝒇𝒂𝒔𝒕 𝒇𝒐𝒓 6-8 𝒉𝒐𝒖𝒓𝒔 𝒃𝒆𝒇𝒐𝒓𝒆 𝒎𝒆𝒂𝒍. 𝑰 𝒌𝒏𝒐𝒘 𝒕𝒉𝒊𝒔 𝒑𝒂𝒕𝒕𝒆𝒓𝒏 𝒄𝒂𝒖𝒔𝒆𝒔 𝒕𝒉𝒆 𝒃𝒐𝒅𝒚 𝒕𝒐 𝒖𝒔𝒆 𝒇𝒂𝒕𝒔 𝒇𝒐𝒓 𝒆𝒏𝒆𝒓𝒈𝒚 𝒊𝒏𝒔𝒕𝒆𝒂𝒅 𝒐𝒇 𝒄𝒂𝒓𝒃𝒐𝒉𝒚𝒅𝒓𝒂𝒕𝒆𝒔. 𝑺𝒊𝒏𝒄𝒆 𝒊𝒕 𝒉𝒂𝒔 𝒃𝒆𝒄𝒐𝒎𝒆 𝒂 𝒓𝒐𝒖𝒕𝒊𝒏𝒆, 𝒎𝒚 𝒃𝒐𝒅𝒚 𝒇𝒆𝒆𝒍𝒔 𝒘𝒆𝒍𝒍 𝒂𝒏𝒅 𝒎𝒚 𝒆𝒙𝒑𝒆𝒓𝒊𝒆𝒏𝒄𝒆 𝒊𝒔𝒏'𝒕 𝒃𝒂𝒅 𝒂𝒕 𝒂𝒍𝒍.
Share several images in which we can visualize which habits complement your diet. |
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 | 𝑾𝒂𝒕𝒆𝒓 𝒂𝒔 𝒕𝒉𝒆 𝒃𝒆𝒔𝒕 𝒍𝒊𝒒𝒖𝒊𝒅 𝒕𝒐 𝒂𝒄𝒄𝒐𝒎𝒑𝒂𝒏𝒚 𝒎𝒚 𝒎𝒆𝒂𝒍𝒔 |
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𝑰 𝒏𝒆𝒗𝒆𝒓 𝒌𝒏𝒆𝒘 𝒂𝒃𝒐𝒖𝒕 𝒕𝒉𝒊𝒔 𝒖𝒏𝒕𝒊𝒍 4 𝒚𝒆𝒂𝒓𝒔 𝒂𝒈𝒐. 𝑷𝒓𝒆𝒗𝒊𝒐𝒖𝒔𝒍𝒚, 𝑰 𝒅𝒐𝒏'𝒕 𝒆𝒂𝒕 𝒎𝒚 𝒎𝒆𝒂𝒍𝒔 𝒘𝒊𝒕𝒉𝒐𝒖𝒕 𝒂 𝒈𝒍𝒂𝒔𝒔 𝒐𝒇 𝒋𝒖𝒊𝒄𝒆, 𝒎𝒊𝒏𝒆𝒓𝒂𝒍𝒔 𝒐𝒓 𝒂𝒏𝒚𝒕𝒉𝒊𝒏𝒈 𝒆𝒙𝒄𝒆𝒑𝒕 𝒘𝒂𝒕𝒆𝒓. 𝑰 𝒑𝒓𝒆𝒇𝒆𝒓 𝒄𝒐𝒏𝒔𝒖𝒎𝒊𝒏𝒈 𝒐𝒕𝒉𝒆𝒓 𝒍𝒊𝒒𝒖𝒊𝒅𝒔 𝒃𝒆𝒄𝒂𝒖𝒔𝒆 𝑰 𝒇𝒆𝒍𝒕 𝑰 𝒘𝒂𝒔 𝒆𝒂𝒕𝒊𝒏𝒈 𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒎𝒆𝒂𝒍𝒔 𝒖𝒏𝒕𝒊𝒍 𝒕𝒉𝒆 𝒅𝒂𝒚 𝑰 𝒘𝒆𝒏𝒕 𝒇𝒐𝒓 𝒂 𝒔𝒆𝒓𝒎𝒊𝒏𝒂𝒓. 𝑨𝒇𝒕𝒆𝒓 𝒉𝒆𝒂𝒓𝒊𝒏𝒈 𝒕𝒉𝒆 𝒏𝒆𝒆𝒅 𝒇𝒐𝒓 𝒘𝒂𝒕𝒆𝒓, 𝑰 𝒔𝒕𝒐𝒑𝒑𝒆𝒅 𝒂𝒏𝒅 𝒕𝒐𝒐𝒌 𝒘𝒂𝒕𝒆𝒓 𝒎𝒐𝒓𝒆 𝒔𝒆𝒓𝒊𝒐𝒖𝒔𝒍𝒚.
 𝑨 𝒔𝒆𝒍𝒇𝒊𝒆 𝒘𝒊𝒕𝒉 𝒎𝒚.𝒅𝒆𝒕𝒂𝒊𝒍𝒔 |  𝑬𝒏𝒈𝒂𝒈𝒊𝒏𝒈 45 𝒎𝒊𝒏. 𝒆𝒙𝒆𝒓𝒄𝒊𝒔𝒆 |
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𝑰 𝒆𝒏𝒈𝒂𝒈𝒆 𝒊𝒏 𝒇𝒖𝒍𝒍 𝒃𝒐𝒅𝒚 𝒘𝒐𝒓𝒌𝒐𝒖𝒕 𝒘𝒉𝒊𝒄𝒉 𝑰 𝒑𝒓𝒂𝒄𝒕𝒊𝒄𝒆 𝒆𝒗𝒆𝒓𝒚 𝒎𝒐𝒓𝒏𝒊𝒏𝒈. 𝑺𝒐𝒎𝒆 𝒑𝒆𝒐𝒑𝒍𝒆 𝒘𝒐𝒖𝒍𝒅 𝒔𝒂𝒚 𝒕𝒉𝒂𝒕 𝒕𝒉𝒆 𝒔𝒍𝒊𝒎 𝒐𝒏𝒆𝒔 𝒅𝒐 𝒏𝒐𝒕 𝒏𝒆𝒆𝒅 𝒕𝒉𝒆 𝒆𝒙𝒆𝒓𝒄𝒊𝒔𝒆 𝒃𝒖𝒕 𝒊𝒕 𝒊𝒔 𝒕𝒉𝒆 𝒇𝒂𝒕 𝒐𝒏𝒆𝒔 𝒕𝒉𝒂𝒕 𝒏𝒆𝒆𝒅𝒔 𝒊𝒕. 𝑾𝒆𝒍𝒍, 𝒕𝒐 𝒕𝒉𝒆 𝒃𝒆𝒔𝒕 𝒐𝒇 𝒎𝒚 𝒌𝒏𝒐𝒘𝒍𝒆𝒅𝒈𝒆, 𝒆𝒗𝒆𝒓𝒚𝒃𝒐𝒅𝒚; 𝒚𝒐𝒖𝒏𝒈, 𝒐𝒍𝒅, 𝒃𝒍𝒂𝒄𝒌, 𝒘𝒉𝒊𝒕𝒆, 𝒇𝒂𝒕, 𝒔𝒍𝒊𝒎, 𝒂𝒍𝒍 𝒏𝒆𝒆𝒅 𝒆𝒙𝒆𝒓𝒄𝒊𝒔𝒆. 𝑰𝒕 𝒉𝒆𝒍𝒑𝒔 𝒊𝒏 𝒃𝒍𝒐𝒐𝒅 𝒄𝒊𝒓𝒄𝒖𝒍𝒂𝒕𝒊𝒐𝒏, 𝒓𝒆𝒅𝒖𝒄𝒆 𝒘𝒆𝒊𝒈𝒉𝒕 𝒈𝒂𝒊𝒏, 𝒊𝒎𝒑𝒓𝒐𝒗𝒆 𝒎𝒐𝒐𝒅 𝒂𝒏𝒅 𝒓𝒆𝒅𝒖𝒄𝒆 𝒔𝒕𝒓𝒆𝒔𝒔.
 | 𝑬𝒂𝒕𝒊𝒏𝒈 𝒕𝒉𝒆 𝒓𝒊𝒈𝒉𝒕 𝒎𝒆𝒂𝒍 𝒂𝒕 𝒕𝒉𝒆 𝒓𝒊𝒈𝒉𝒕 𝒕𝒊𝒎𝒆 |
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𝑰 𝒕𝒂𝒌𝒆 𝒎𝒚 𝒃𝒓𝒆𝒂𝒌𝒇𝒂𝒔𝒕 𝒔 𝒆𝒂𝒓𝒍𝒚 𝒂𝒔 6𝒂𝒎, 𝑰 𝒘𝒂𝒔 𝒕𝒐𝒍𝒅 𝒕𝒉𝒂𝒕 𝒊𝒔 𝒕𝒉𝒆 𝒓𝒊𝒈𝒉𝒕 𝒕𝒊𝒎𝒆 𝒇𝒐𝒓 𝒃𝒓𝒆𝒂𝒌𝒇𝒂𝒔𝒕, 𝒆𝒙𝒄𝒆𝒑𝒕 𝒇𝒐𝒓 𝒕𝒉𝒆 𝒅𝒂𝒚 𝑰 𝒆𝒏𝒈𝒂𝒈𝒆 𝒊𝒏 𝒂 𝒇𝒂𝒔𝒕. 𝑰 𝒕𝒓𝒚 𝒂𝒔 𝒎𝒖𝒄𝒉 𝒂𝒔 𝒑𝒐𝒔𝒔𝒊𝒃𝒍𝒆 𝒕𝒐 𝒆𝒂𝒕 𝒕𝒉𝒓𝒊𝒄𝒆 𝒅𝒂𝒚 𝒏𝒅 𝒊𝒕 𝒎𝒖𝒔𝒕 𝒃𝒆 𝒕𝒊𝒎𝒆𝒍𝒚 𝒂𝒏𝒅 𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒅𝒊𝒆𝒕.
Using the formula shared in this class, calculate the amount of water you should consume in a day. Are you consuming that amount daily? |
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𝑭𝒐𝒎𝒖𝒍𝒂 𝒇𝒐𝒓 𝒄𝒂𝒍𝒄𝒖𝒍𝒂𝒕𝒊𝒏𝒈 𝒅𝒂𝒊𝒍𝒚 𝒄𝒐𝒏𝒔𝒖𝒎𝒑𝒕𝒊𝒐𝒏 𝒐𝒇 𝒘𝒂𝒕𝒆𝒓;
𝑨𝒎𝒐𝒖𝒏𝒕 𝒐𝒇 𝒘𝒂𝒕𝒆𝒓 𝒊𝒏 𝒌𝒈= 𝑩𝒐𝒅𝒚 𝒘𝒆𝒊𝒈𝒉𝒕 𝒊𝒏 (𝒌𝒈) × 0.033
𝑨𝑶𝑾 𝒊𝒏 𝒌𝒈= 𝑩𝑾(75.5) × 0.033
𝑨𝑶𝑾 𝒊𝒏 𝒌𝒈= 2.51 𝒍𝒊𝒕𝒆𝒓𝒔 𝒐𝒇 𝒘𝒂𝒕𝒆𝒓 𝒂 𝒅𝒂𝒚.
𝑭𝒓𝒐𝒎 𝒎𝒚 𝒄𝒂𝒍𝒄𝒖𝒍𝒂𝒕𝒊𝒐𝒏, 𝑰 𝒂𝒎 𝒎𝒆𝒂𝒏𝒕 𝒕𝒐 𝒅𝒓𝒊𝒏𝒌 2.51 𝒍𝒊𝒕𝒆𝒓𝒔 𝒐𝒇 𝒘𝒂𝒕𝒆𝒓 𝒆𝒗𝒆𝒓𝒚𝒅𝒂𝒚. 𝑾𝒆𝒍𝒍, 𝒘𝒊𝒕𝒉 𝒕𝒉𝒆 𝒓𝒂𝒕𝒆 𝑰 𝒅𝒓𝒊𝒏𝒌 𝒘𝒂𝒕𝒆𝒕 𝑰 𝒕𝒉𝒊𝒏𝒌 𝑰 𝒆𝒙𝒄𝒆𝒆𝒅 𝒕𝒉𝒆 𝒓𝒆𝒒𝒖𝒊𝒓𝒆𝒅 𝒍𝒊𝒕𝒆𝒓𝒔, 𝒃𝒖𝒕 𝑰 𝒘𝒊𝒍𝒍 𝒔𝒕𝒂𝒓𝒕 𝒑𝒖𝒕𝒕𝒊𝒏𝒈 𝒊𝒕 𝒊𝒏 𝒄𝒉𝒆𝒄𝒌 𝒕𝒐 𝒃𝒆 𝒔𝒖𝒓𝒆 𝑰 𝒆𝒙𝒄𝒆𝒆𝒅 𝒊𝒕 𝒂𝒕 𝒍𝒆𝒂𝒔𝒕.
Create a healthy dish to your liking based on what you learned in this class. The dish must contain a fat and bread substitute, as well as having the recommended protein of your choice. (SHOW INGREDIENTS, STEP BY STEP AND FINAL RESULT) |
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𝑺𝒐 𝑰 𝒉𝒂𝒗𝒆 𝒎𝒂𝒅𝒆 𝒃𝒂𝒌𝒆𝒅 𝒑𝒐𝒕𝒂𝒕𝒐𝒆𝒔 𝒘𝒊𝒕𝒉 𝒗𝒆𝒈𝒈𝒊𝒆𝒔 𝒂𝒏𝒅 𝒆𝒈𝒈 𝒂𝒔 𝒑𝒓𝒐𝒕𝒆𝒊𝒏.
 | 𝑴𝒊𝒔𝒆 𝒆𝒏 𝒑𝒍𝒂𝒄𝒆 |
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𝑰𝒏𝒈𝒓𝒆𝒅𝒊𝒆𝒏𝒕𝒔
• 𝑷𝒐𝒕𝒂𝒕𝒐𝒆𝒔 (2)
• 𝑬𝒈𝒈 (1)
• 𝑷𝒆𝒑𝒑𝒆𝒓 (0.5𝒌𝒈)
• 𝑺𝒂𝒍𝒕 ( 𝒂 𝒑𝒊𝒏𝒄𝒉)
• 𝑽𝒆𝒈𝒆𝒕𝒂𝒃𝒍𝒆 (𝒂𝒔 𝒅𝒆𝒔𝒊𝒓𝒆𝒅)
• 𝑶𝒍𝒊𝒗𝒆 𝒐𝒊𝒍 ( 𝒗𝒆𝒓𝒚 𝒔𝒎𝒂𝒍𝒍 𝒒𝒖𝒂𝒏𝒕𝒊𝒕𝒚)
𝑷𝒓𝒐𝒄𝒆𝒔𝒔
• 𝑰 𝒔𝒆𝒕 𝒎𝒚 𝒃𝒂𝒌𝒊𝒏𝒈 𝒑𝒐𝒕 𝒐𝒏 𝒉𝒊𝒈𝒉 𝒉𝒆𝒂𝒕 𝒂𝒏𝒅 𝒄𝒐𝒗𝒆𝒓𝒆𝒅 𝒊𝒕 𝒕𝒐 𝒌𝒆𝒆𝒑 𝒉𝒆𝒂𝒕𝒊𝒏𝒈 𝒘𝒉𝒊𝒍𝒆 𝑰 𝒈𝒆𝒕 𝒎𝒚 𝒊𝒏𝒈𝒓𝒆𝒅𝒊𝒆𝒏𝒕𝒔 𝒓𝒆𝒂𝒅𝒚. (𝑰 𝒅𝒐𝒏'𝒕 𝒉𝒂𝒗𝒆 𝒂𝒏 𝒐𝒗𝒆𝒏 𝒔𝒐 𝑰 𝒖𝒔𝒆𝒅 𝒕𝒉𝒆 𝒕𝒓𝒂𝒅𝒊𝒕𝒊𝒐𝒏𝒂𝒍 𝒎𝒆𝒕𝒉𝒐𝒅 𝒕𝒐 𝒃𝒂𝒌𝒆.
• 𝑰𝒏 𝒂 𝒄𝒍𝒆𝒂𝒏 𝒑𝒐𝒕, 𝒔𝒆𝒕 𝒐𝒏 𝒍𝒐𝒘 𝒉𝒆𝒂𝒕 𝒂𝒏𝒅 𝒂𝒅𝒅 𝒐𝒍𝒊𝒗𝒆 𝒐𝒊𝒍, 𝒂𝒅𝒅 𝒊𝒏 𝒑𝒆𝒑𝒑𝒆𝒓, 𝒂𝒏𝒅 𝒔𝒂𝒍𝒕. 𝑺𝒕𝒊𝒓 𝒕𝒐𝒈𝒆𝒕𝒉𝒆𝒓 𝒕𝒐 𝒉𝒂𝒗𝒆 𝒂 𝒄𝒐𝒎𝒃𝒊𝒏𝒆𝒅 𝒎𝒊𝒙𝒕𝒖𝒓𝒆. 𝑶𝒇𝒇 𝒕𝒉𝒆 𝒇𝒊𝒓𝒆 𝒐𝒏𝒄𝒆 𝒊𝒕'𝒔 𝒄𝒐𝒎𝒃𝒊𝒏𝒆𝒅.
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• 𝑷𝒆𝒆𝒍 𝒑𝒐𝒕𝒂𝒕𝒐𝒆𝒔 𝒂𝒏𝒅 𝒘𝒂𝒔𝒉 𝒘𝒊𝒕𝒉 𝒂 𝒄𝒍𝒆𝒂𝒏 𝒘𝒂𝒕𝒆𝒓. 𝑼𝒔𝒊𝒏𝒈 𝒂 𝒌𝒏𝒊𝒇𝒆, 𝒎𝒂𝒌𝒆 𝒄𝒖𝒕𝒔 𝒂𝒍𝒍 𝒐𝒗𝒆𝒓 𝒊𝒕 𝒂𝒏𝒅 𝒚𝒐𝒖 𝒄𝒂𝒏 𝒂𝒍𝒔𝒐 𝒖𝒔𝒆 𝒂 𝒇𝒐𝒓𝒌. 𝑰 𝒖𝒔𝒆𝒅 𝒃𝒐𝒕𝒉 𝒕𝒐 𝒈𝒆𝒕 𝒕𝒉𝒆 𝒂𝒄𝒕𝒖𝒂𝒍 𝒕𝒉𝒊𝒏𝒈.
• 𝑵𝒐𝒘, 𝒖𝒔𝒊𝒏𝒈 𝒕𝒉𝒆 𝒉𝒆𝒂𝒕𝒆𝒅 𝒐𝒍𝒊𝒗𝒆 𝒐𝒊𝒍 𝒂𝒏𝒅 𝒑𝒆𝒑𝒑𝒆𝒓, 𝒂𝒑𝒑𝒍𝒚 𝒊𝒕 𝒐𝒏 𝒕𝒉𝒆 𝒑𝒐𝒕𝒂𝒕𝒐𝒆𝒔 𝒖𝒔𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒉𝒂𝒏𝒅𝒔, 𝒚𝒐𝒖 𝒄𝒂𝒏 𝒈𝒍𝒐𝒗𝒆 𝒚𝒐𝒖𝒓 𝒉𝒂𝒏𝒅𝒔 𝒅𝒖𝒆 𝒕𝒐 𝒑𝒆𝒑𝒑𝒆𝒓 𝒂𝒏𝒅, 𝒎𝒂𝒌𝒆 𝒔𝒖𝒓𝒆 𝒊𝒕 𝒈𝒆𝒕𝒔 𝒕𝒉𝒓𝒐𝒖𝒈𝒉 𝒕𝒉𝒆 𝒄𝒖𝒕𝒔.
• 𝑮𝒓𝒆𝒆𝒔𝒆 𝒕𝒉𝒆 𝒃𝒂𝒌𝒊𝒏𝒈 𝒑𝒂𝒏 𝒘𝒊𝒕𝒉 𝒐𝒍𝒊𝒗𝒆 𝒐𝒊𝒍, 𝒂𝒅𝒅 𝒕𝒉𝒆 𝒑𝒐𝒕𝒂𝒕𝒐𝒆𝒔 𝒊𝒏 𝒕𝒉𝒆 𝒑𝒂𝒏 𝒂𝒏𝒅 𝒔𝒆𝒕 𝒐𝒏 𝒇𝒊𝒓𝒆.
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• 𝑴𝒂𝒌𝒆 𝒔𝒖𝒓𝒆 𝒕𝒐 𝒔𝒆𝒕 𝒐𝒏 𝒉𝒊𝒈𝒉 𝒉𝒆𝒂𝒕 𝒂𝒏𝒅 𝒇𝒓𝒆𝒒𝒖𝒆𝒏𝒕𝒍𝒚 𝒄𝒉𝒆𝒄𝒌 𝒕𝒉𝒆 𝒑𝒓𝒐𝒄𝒆𝒔𝒔 𝒇𝒓𝒐𝒎 𝒕𝒊𝒎𝒆 𝒕𝒐 𝒕𝒊𝒎𝒆 𝒃𝒖𝒕 𝒊𝒕 𝒎𝒖𝒔𝒕 𝒃𝒂𝒌𝒆 𝒇𝒐𝒓 40-45 𝒎𝒊𝒏𝒔.
• 𝑮𝒆𝒕 𝒕𝒉𝒆 𝒆𝒈𝒈 𝒃𝒐𝒊𝒍𝒊𝒏𝒈 𝒊𝒏 𝒂𝒏𝒐𝒕𝒉𝒆𝒓 𝒑𝒐𝒕 𝒂𝒏𝒅 𝒄𝒐𝒐𝒌 𝒘𝒆𝒍𝒍 𝒘𝒉𝒊𝒍𝒆 𝒚𝒐𝒖 𝒘𝒂𝒊𝒕. 𝑪𝒉𝒆𝒄𝒌 𝒕𝒉𝒆 𝒆𝒈𝒈 𝒂𝒏𝒅 𝒓𝒆𝒎𝒐𝒗𝒆 𝒕𝒉𝒆 𝒔𝒉𝒆𝒍𝒍.
• 𝒀𝒐𝒖 𝒄𝒂𝒏 𝒄𝒉𝒆𝒄𝒌 𝒕𝒉𝒆 𝒑𝒐𝒕𝒂𝒕𝒐𝒆𝒔 𝒃𝒚 𝒖𝒔𝒊𝒏𝒈 𝒂 𝒇𝒐𝒓𝒌 𝒕𝒐 𝒑𝒊𝒆𝒓𝒄𝒆 𝒕𝒉𝒓𝒐𝒖𝒈𝒉
• 𝑾𝒂𝒔𝒉 𝒕𝒉𝒆 𝒔𝒍𝒊𝒄𝒆𝒅 𝒗𝒆𝒈𝒆𝒕𝒂𝒃𝒍𝒆 𝒘𝒊𝒕𝒉 𝒔𝒂𝒍𝒕 𝒂 𝒄𝒍𝒆𝒂𝒏 𝒘𝒂𝒕𝒆𝒓. 𝑷𝒖𝒕 𝒕𝒉𝒆 𝒗𝒆𝒈𝒈𝒊𝒆𝒔 𝒊𝒏𝒕𝒐 𝒂 𝒑𝒐𝒕, 𝒂𝒅𝒅 𝒐𝒍𝒊𝒗𝒆 𝒐𝒊𝒍, 𝒔𝒂𝒍𝒕 𝒂𝒏𝒅 𝒑𝒆𝒑𝒑𝒆𝒓 𝒕𝒐 𝒕𝒂𝒔𝒕𝒆. 𝒀𝒐𝒖 𝒄𝒂𝒏 𝒂𝒅𝒅 𝒐𝒏𝒊𝒐𝒏𝒔 𝒊𝒇 𝒚𝒐𝒖 𝒘𝒊𝒔𝒉 𝒂𝒏𝒅 𝒔𝒕𝒊𝒓 𝒕𝒐𝒈𝒆𝒕𝒉𝒆𝒓 𝒂𝒔 𝒚𝒐𝒖 𝒔𝒕𝒊𝒓 𝒇𝒓𝒚. 𝑪𝒐𝒐𝒌 𝒋𝒖𝒔𝒕 𝒇𝒐𝒓 10 𝒔𝒆𝒄. 𝒂𝒏𝒅 𝒕𝒉𝒆 𝒃𝒂𝒌𝒆𝒅 𝒑𝒐𝒕𝒂𝒕𝒐𝒆𝒔 𝒘𝒊𝒕𝒉 𝒗𝒆𝒈𝒈𝒊𝒆𝒔 𝒊𝒔 𝒓𝒆𝒂𝒅𝒚!
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| 𝑭𝒂𝒕 | 𝑩𝒓𝒆𝒂𝒅 𝒔𝒖𝒃𝒔𝒕𝒊𝒕𝒖𝒕𝒆𝒔 | 𝑷𝒓𝒐𝒕𝒊𝒆𝒏 |
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| 𝑽𝒊𝒓𝒈𝒊𝒏 𝒐𝒍𝒊𝒗𝒆 𝒐𝒊𝒍 | 𝑺𝒘𝒆𝒆𝒕 𝒑𝒐𝒕𝒂𝒕𝒐𝒆𝒔, 𝑽𝒆𝒈𝒆𝒕𝒂𝒃𝒍𝒆𝒔 | 𝑨𝒏 𝒆𝒈𝒈 |
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𝑰 𝒉𝒐𝒑𝒆 𝑰 𝒂𝒏𝒔𝒘𝒆𝒓𝒆𝒅 𝒕𝒉𝒆 𝒒𝒖𝒆𝒂𝒕𝒊𝒐𝒏𝒔 𝒂𝒄𝒄𝒖𝒓𝒂𝒕𝒆𝒍𝒚. 𝑻𝒉𝒂𝒏𝒌 𝒚𝒐𝒖 𝒔𝒐 𝒎𝒖𝒄𝒉 𝒕𝒆𝒂𝒄𝒉𝒆𝒓𝒔 𝒇𝒐𝒓 𝒕𝒉𝒊𝒔 𝒃𝒆𝒂𝒖𝒕𝒊𝒇𝒖𝒍 𝒍𝒆𝒄𝒕𝒖𝒓𝒆. 𝑨𝒏𝒅 𝒑𝒍𝒆𝒂𝒔𝒆, 𝒊𝒕 𝒘𝒂𝒔𝒏'𝒕 𝒑𝒐𝒔𝒔𝒊𝒃𝒍𝒆 𝒕𝒐 𝒂𝒅𝒅 𝒎𝒚 𝒘𝒓𝒊𝒕𝒕𝒆𝒏 𝒕𝒂𝒈 𝒕𝒐 𝒂𝒍𝒍 𝒎𝒚 𝒄𝒐𝒐𝒌𝒊𝒏𝒈 𝒊𝒎𝒂𝒈𝒆𝒔, 𝑰 𝒉𝒂𝒅 𝒐𝒏𝒍𝒚 𝒕𝒘𝒐 𝒉𝒂𝒏𝒅𝒔 𝒕𝒐 𝒘𝒐𝒓𝒌 𝒘𝒊𝒕𝒉. 𝑰 𝒉𝒐𝒑𝒆 𝒚𝒐𝒖 𝒖𝒏𝒅𝒆𝒓𝒔𝒕𝒂𝒏𝒅.
𝑼𝒏𝒕𝒊𝒍 𝒏𝒆𝒙𝒕 𝒘𝒆𝒆𝒌, 𝒍𝒆𝒕 𝒎𝒆 𝒊𝒏𝒗𝒊𝒕𝒆 @ruthjoe @pandora2010 @eliany to join the contest.
https://x.com/ninapenda2023/status/1894139055916318829?t=BraWx5ZI4QF4RJ_ta3k8hA&s=19
Nina's kitchen this meal looks appetizing, this is such a healthy meal, I will follow your step and give this meal a try I guess my family will enjoy it. Keep it up.
Wishing you success 👍
Congratulations, your post has been upvoted by @scilwa, which is a curating account for @R2cornell's Discord Community. We can also be found on our hive community & peakd as well as on my Discord Server
Felicitaciones, su publication ha sido votado por @scilwa. También puedo ser encontrado en nuestra comunidad de colmena y Peakd así como en mi servidor de discordia