Izindlela Ezi-3 Ezisheshayo Zokwenza Ukudla Okufakwe Phakheji Kube Nempilo

-Delile

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Emhlabeni okahle, sonke singapheka ukudla okusha nokunempilo okufanele okufanele ku-Instagram nsuku zonke. Kepha sonke simatasa-yingakho sithembela ekudleni okuhlanganisiwe ngezikhathi ezithile. Inkinga: izingxenye ezibucayi ezishiya okuthile okungafiseleka emnyangweni wezokukhiqiza. Kungakho kufanele wenze ubudokotela kancane, kusho isazi sezokudla u-Ashley Koff, R.D. Kanjani? Qala ngezinguqulo ezinempilo kakhulu zalokho kudla okupakishiwe ongakuthola, uphakamisa (bheka okubonakalayo, izithako zemvelo kanye nama-milligrams angaphansi kwama-500 we-sodium ye-entree), bese ulandela lawa macebiso ukuze ubanikeze ukunambitheka nokudla okunomsoco.

Amaphakethe we-Oatmeal asheshayo

Ukufihla ibhokisi lalokhu etafuleni lakho (bamba uhlobo oluvamile ngaphandle koshukela owengeziwe) kungaba isilondolozi sokudla sasekuseni nantambama. Ngezinsuku ophuza kuzo, uzoba nokudla okulula okulindile. Okuningi nakakhulu: Inkomishi ehlukaniswe kusengaphambili ye-oatmeal yenza ukudla okulula ukuze uthole kusukela ekudleni kwasemini kuya esidlweni sakusihlwa. UKoff uphakamisa ukungeza amafutha amancane aphilile okunambitheka nokuzama ukusutha ama-nut butter noma imbewu-namanye amaprotheni, njenge-protein eningi. (Uma usekhaya, zama ukudla okunomsoco futhi uphonsa isitsha ngeqanda elingokwemvelo.) Uma kungukudla okumnandi okufisayo, engeza ama-chip chocolate amnyama ukuze uthole ukwelashwa okugcwele i-fiber. (Okungcono okwamanje, thola ugqozi ngenye yalezi zokupheka eziyi-16 ze-Savory Oatmeal.)

Isobho Elisethini noma Ebhokisini

Ngama-add-ins ambalwa, ungathatha isobho le-utamatisi noma le-butternut squash noma umhluzi wenkukhu futhi usiphendule ukudla okugcwele, ngaphansi kwemizuzu emihlanu. Phonsa imifino eqandisiwe ephilayo esobhoni ngenkathi ishisa, kusikisela u-Koff. Khetha inguqulo ye-sodium ephansi njengokukhanya okukhethwa kukho kwe-sodium kusuka ku-Amy's Kitchen futhi ukhulise ukunambitheka (ngaphandle kokungeza usawoti) ngokuhlasela i-spice rack yakho. I-Hemp noma enye imbewu izokunika ukuqhuma kanye namafutha enempilo, futhi inyama esele (njengesaji ephekiwe noma inyama ye-taco) ingakhuphula iphrotheni.

Izidlo Eziqandisiwe

UKoff uthi uthola ukuthi ukudla okuningi okufriziwe kunamaprotheni ezilwane asezingeni eliphansi, ngakho-ke uphakamisa ukukhetha ukudla okungenayo imifino bese ufaka eyakho iphrotheni. Gcina izinhlanzi ezithile eziqinile ezifakwe ethinini, njenge-salmon, endlini amasonto amaningi uma ungenaso isikhathi sokuthenga igrosa. (Siqoqe Izidlo Eziqandisiwe Ezingcono Kakhulu Ngaphansi Kwamakhalori angu-400.)

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