9 Izinqamuleli Zokunciphisa Isikhathi Sakho Sokupheka

-Delile

• Gcoba Inqwaba
• IPasta, Pronto!
• Smooth Hambisa
• Hamba Nati
• Lala Kuwo
• Amazambane ashisayo
• Hamba Izinhlanzi
• Pondo It
• Ngaphambi kwaBashaya
• Buyekeza kwe-

Kungaba kuhle uma njalo ebusuku singathela ingilazi yewayini, sigqoke i-jazz, futhi sishaye inqwaba ye-bolognese ngokukhululeka. Kepha ezweni elihlanyisayo langempela, iningi lethu lidinga ukungena nokuphuma ekhishini ngokushesha. Kodwa ukuboshelwa isikhathi akusho ukuthi kufanele uzimisele ngokuthola i-nuking pizza efriziwe noma udayele isiShayina. Okudingayo yilawa ma-hacks okupheka ahlakaniphile ukusiza ukusika isikhathi sakho sasekhishini phakathi.

Gcoba Inqwaba

Ubani ongathandi ukuqala usuku nge-granola eshwabene? Ukuzenzela ekhaya cishe kuzohlala njalo kunempilo (funda: ibhomu likashukela elingaphansi) kunokuthengwa kwesitolo. Kodwa i-granola eyenziwe kahle ingathatha ihora eli-1 kuhhavini-kanye nesikhathi sokupholisa-okwanele ukugcina abantu abaningi bethela ukudla kwabo kwama-hippie ebhokisini. Hhayi-ke, abathandi be-granola bayajabula: Ungathola ukunambitheka okuhle okufana ne-toasty nokuqhekeka engxenyeni yesikhathi ngokusebenzisa i-skillet yakho ethembekile.

Indlela esheshayo nesheshayo: Sishisa u-1 isipuni samafutha kakhukhunathi no-1 isipuni uju ku-skillet esindayo (mhlawumbe i-cast-iron) emlilweni ophakathi uze uncibilike. Engeza i-3/4 indebe ye-oats egoqwe, 1/4 indebe yembewu yethanga (pepitas), 1/4 indebe yama-cherry omisiwe, 1/2 ithisipuni isinamoni, kanye nosawoti omncane ku-skillet nokushisa kuze kube yilapho i-oats igwetshiwe, cishe imizuzu emihlanu. , ivuse njalo. Spread ingxube ebhodini lokubhaka noma ebhodini lokusika ukuze uphole. Isebenza 4.

IPasta, Pronto!

Uma ufushane ngesikhathi, ukulinda ibhodwe lamanzi we-pasta ukubilisa isivivinyo esinzima sokubekezela. Kungakho kufanele ubheke iketela lakho likagesi ukuze likusize. Ngeketela likagesi, amanzi athintana ngqo nento yokufudumeza, ngakho-ke ayikho imbiza yokushisa kuqala. Isiphetho siwukuthi ingawabilisa amanzi amaningi, okuningi iyashesha futhi isebenza ngempumelelo ephindwe kabili ekwenzeni lokho (ngohlangothi lwendawo yokwenza okuhle kwemvelo).

Fast and Furious Indlela: Thela izinkomishi ezimbalwa zamanzi ebhodweni elikhulu, umboze, futhi ubeke phezu kokushisa okukhulu. Khonamanjalo, letha iketela eligcwele amanzi kumathumba asheshayo bese uthela ebhodweni. Amanzi kufanele abuyele emathunjini emizuzwaneni embalwa kuphela. Uma kudingeka, bilisa amanzi engeziwe eketeleni.

Smooth Hambisa

Ama-smoothies angaba yindlela enhle yokulayisha amaprotheni, amafutha anempilo, kanye nama-antioxidants aphindisela iminyaka (gracias, izithelo nemifino). Kodwa ukudonsa zonke izithako ezidingekayo efrijini, efrijini, nakwi-pantry isikhathi ngasinye lapho uhalela isiphuzo esiyisithwathwa kungaba buhlungu. Faka: Izinkomishi zeSmoothie. Vele ushaye inqwaba ye-smoothie yakho oyithandayo, ufrize ingxube ezinkomishini ze-muffin ezingafakwanga (okungcono i-silicon ukuze uyikhiphe kalula), bese ubeka izinkomishi ze-smoothie ezingaphansi kwe-zip-top ukuze zisetshenziswe kamuva. Ufuna ukuthi ingxube ibe mkhulu kunalokho obekungaba yi-smoothie eyodwa, ngakho-ke sebenzisa uketshezi oluncane kunokujwayelekile. Lapho udinga ukulungiswa kwe-smoothie, vele ubeke amapucks ambalwa we-smoothie ku-blender ngolunye uketshezi oluthandayo bese uyishaya kahle.

Fast and Furious Indlela: Beka izinkomishi ezimbili zobisi lwe-alimondi, ijusi ye-1/2 kalamula, inkomishi engu-1 ye-ricotta ushizi oncishisiwe, izinkomishi ezi-2 zamajikijolo aluhlaza, izipuni ezimbili zoju, amathisipuni amabili akhishwe i-vanilla, ithisipuni elilodwa lesinamoni, kanye ne-1/2 indebe yama-alimondi esitsheni se-blender futhi hlanganisa kuze kube bushelelezi futhi obukhulu. Hlukanisa ingxube phakathi kwezinkomishi eziyi-12 zemuffin esezingeni elijwayelekile bese uqandisa uze uqine, cishe amahora amane. Uma usulungele ukujabulela i-smoothie, faka inkomishi engu-1 yobisi lwe-alimondi noma olunye uketshezi olukhethwayo kanye nezinkomishi ezi-2 eziqandisiwe ze-smoothie esitsheni se-blender; hlanganisa kuze kube bushelelezi. (Ezixubeni eziningi, kungcono ukusika ngokucophelela izinkomishi ze-smoothie zibe amakota kuqala ngaphambi kokuhlanganisa.) Inikeza i-6.

Hamba Nati

Amantongomane athosiwe angenza ngokushesha amasaladi, i-oatmeal, izitsha ze-pasta, namasobho kunambitheke kangcono. Kepha ukudubula kuhhavini nokulinda ukuthi kufudumise ubhontshisi wama-alimondi ambalwa kuhlale kuzwakala njengesinqe sesikhathi namandla. Ngakho-ke phendukela ku-microwave yakho bese u-nuke lawo makinati abe ubuhle obuhle.

Indlela Esheshayo Nentukuthelo: Sakaza amantongomane njengama-pecans, ama-walnuts, noma ama-alimondi kusendlalelo esisodwa kupuleti eliphephe ngemicrowave. I-microwave iphezulu ngezikhawu zeminithi elingu-1, inyakaza phakathi, kuze kube amantongomane anephunga elimnandi kanye namathunzi ambalwa abe mnyama kunakuqala.

Lala Kuwo

Uphuthuma ukuphuma emnyango ekuseni kodwa ugula ama-oats okupheka okusheshayo? Ukucwilisa i-oats esikwe insimbi ngobusuku obubodwa emanzini ashisayo kuyindlela ecashile yokujabulela isitsha esigcwele izinhlamvu zesisu ngokuphazima kweso. Ama-oats acwilisa amanzi ebanikeza ukuthungwa kwamazinyo, ukuhlafuna.

Fast and Furious Indlela: Faka inkomishi engu-1 ye-oats-cut steel, ingcosana kasawoti, nezinkomishi ezingu-2 1/2 zamanzi epanini. Letha ukumemeza kancane, cisha ukushisa, ikhava, bese uvumela ama-oats ukuthi acwilise ubusuku bonke. Ekuseni, gxuma ubisi nezinye izinongo ezifana nesinamoni nokushisa ngaphezulu kokuphakathi kuze kube ukhilimu nokufudumala, cishe imizuzu emihlanu. Phezulu ngamajikijolo namantongomane aqoshiwe. Isebenza 4.

Amazambane ashisayo

Njengoba ugcwele i-beta-carotene ekhuthaza umzimba, ubhatata ufanelwe ukuba umdlali oyinhloko ekudleni kwakho okwengeziwe. Kepha ukuwosa kuhhavini kungabonakala kungathatha izinduna kubusuku bamasonto obuhambile. Ukulungisa: Khipha i-grater yebhokisi ekujuleni kwekhabethe lakho lasekhishini. Uma kugayiwe, ubhatata uthatha imizuzu embalwa ukupheka ku-skillet.

Indlela Esheshayo Nentukuthelo: Shisisa 2 wezipuni zamafutha epanini elikhulu phezu kokushisa okuphakathi. I-peel bese uwagoqa ubhatata ongu-1 omaphakathi, ubeke ku-colander, bese ukhipha noma iluphi uketshezi olweqile.Engeza ubhatata, i-shallot eqoshiwe, ama-clove angu-2 e-garlic, isipuni esingu-1 se-thyme esisha, 1/4 isipuni sikasawoti ngamunye kanye nopelepele, kanye ne-pinch of chili flakes ku-skillet bese upheka imizuzu engu-4 noma kuze kufike amazambane. Phezulu nge-parsley eqoshiwe kanye nama-walnuts athosiwe. Ungadliwa abantu abangu 2.

Hamba Izinhlanzi

I-Salmon iyindlela enhle yokwehlisa amafutha e-omega-3 anempilo kakhulu kanye namaprotheni avuselela umzimba. Ukuyithola kupuleti lakho lesidlo sakusihlwa ukuhleleka okufushane, kupheke kusuka phezulu esikhundleni saphansi. Ngenkathi abantu abaningi bengayinaki i-broiler yabo ye-ovini, kuyindlela enhle yokufaka ukubamba kwakho kosuku ngokunambitheka okuhle kwe-grill yangaphandle ngesigamu sesikhathi esivame ukuthatha ukubhaka kuhhavini.

Indlela Esheshayo Nentukuthelo: Shisisa i-broiler yakho kuhhavini. Beka izibopho zesalmon ezi-4 eziphakathi nendawo ebhodini lokubhaka eligcwele ucwecwe bese ligcotshwe ngesifutho sokupheka. Endishini encane, hlanganisa izipuni ezi-2 ze-miso emhlophe, izipuni ezi-2 zesoso yesoyidi encishisiwe, isipuni esingu-1 uviniga welayisi, amathisipuni amabili ejinja egayiwe, nezipuni ezimbili zoju. Shayela i-salmon ngomxube we-miso bese ugoqa cishe amasentimitha ama-5 ukusuka emthonjeni wokushisa imizuzu emihlanu noma kuze kuphekwe inyama phakathi nendawo.

Pondo It

Isifuba senkukhu yiprotheni eyintandokazi yaseMelika. Kodwa ngendlela esiyithanda ngayo, kufanele siyishaye kahle ngaphambi kokupheka. Ukushaya ifulethi lenkukhu kukhuthaza ngisho ukupheka futhi kusiza ukuthambisa inyama. Ngaphezu kwalokho, uma inyama ibe mncane, ukushisa okusheshayo kuzongena kuyo kusuka kuhhavini noma epanini, ukusika isikhathi sokupheka ngesigamu. Ukuncipha kwesikhathi sokupheka kusho nenyama eswakeme-ayisenamdlandla obulala ibele lenkukhu elomisiwe.

Indlela Esheshayo Nentukuthelo: Beka i-4-ounce ngalinye elingenamathambo, elingenasikhumba samabele phakathi kwamashidi ama-2 wokugoqwa kwepulasitiki noma iphepha lesikhumba; phawundi ukuya ku-1/4-intshi ubukhulu usebenzisa i-mallet yasekhishini noma i-skillet esindayo. Isizini ngosawoti, pepper, ne-paprika ebhemayo. Shisisa izipuni ezimbili zamafutha epanini elikhulu phezu kokushisa okuphakathi nendawo. Faka inkukhu epanini; gaya imizuzu engu-3 ohlangothini ngalunye noma kuze kuphekwe.

Ngaphambi kwaBashaya

Kusukela kusaladi wezithelo kuya kukhekhe likashokoledi, i-dessert ihlale imangalisa kakhulu ngonodoli wokhilimu ophehliwe wangempela. Kepha awudingi ukukhipha isixubanisi sokuma ukuze ushaye izinto ezinhle. Kuvela ukuthi ungasebenzisa imbiza endala ye-Mason ukwenza ukhilimu oshaywayo osheshayo (kususwe ikani lesifutho). Futhi ungasebenzisa imbiza efanayo ukugcina noma yini eyengeziwe efrijini. Akukho ukuhlanza!

Indlela Esheshayo Nentukuthelo: Beka ukhilimu obandayo obandayo, isipuni esingu-1 sikashukela, kanye nethisipuni elingu-1 le-vanilla ekhishwe embizeni enomlomo obanzi. Gcoba isembozo bese unikina ngamandla cishe umzuzu owodwa noma uze ube nokhilimu opholile.

Buyekeza kwe-