Usuku Ekudleni Kwami: Umxhumanisi Wezokudla uMike Roussell

-Delile

• Ukudla kwasekuseni: i-Omelet eneMozzarella, i-Greek Yogurt, nezithelo
• Isidlo sasekuseni sesibili: I-Blueberry Smoothie
• Isiphuzo sasekuseni: Ikhofi
• Isidlo sasemini: Inkukhu Ephekwe Pan Nobhontshisi Oluhlaza Ngamafutha E-Olive
• Isiphuzo santambama: I-Brad's Raw Leafy Kale Chips
• Isidlo sakusihlwa: Isoseji yenkukhu kanye ne-Sautéed Kale
• Buyekeza kwe-

NjengoDokotela wethu Wokudla okunempilo, uMike Roussell, Ph.D., uphendula imibuzo yabafundi futhi unikeza izeluleko zochwepheshe ngokudla okunempilo nokuncipha kwesisindo kukholomu yakhe yamasonto onke. Kepha sizama okuthile okusha kuleli sonto, futhi esikhundleni se etshela thina ukuthi yikuphi ukudla okufanele ngabe sikudla, samcela umbukiso thina. Futhi asikhulumi ngohlu lwegrosa olunezithombe (sonke sibonile ukuthi umkhiqizo omusha kanye neyogathi yesiGreek kubukeka kanjani). Sibuze uDkt Mike ukuthi athathe isithombe sakho konke ukuluma nokukhipha okudlulisa izindebe zakhe ngesikhathi esisodwa samahora angama-24. Wathi yebo!

Funda ukuze ubone ukuthi uDokotela Wokudla KaShape uhlala kanjani omncane futhi anelisekile kusukela ekuseni kuze kube sebusuku.

Ukudla kwasekuseni: i-Omelet eneMozzarella, i-Greek Yogurt, nezithelo

Ngiqale usuku lwami nge-omelet yamaqanda ama-4 nge-mozzarella entsha ne-basil entsha ne-yogurt yamaGrikhi enezimbewu ze-chia nama-blueberries.

Angizange ngiphakamise izinsimbi namuhla ngakho inani lami eliphelele lama-carbohydrate liphansi kunalapho benginakho. Ngezinsuku zokuqeqesha isisindo, umehluko omkhulu omkhulu ekudleni kwe-carbohydrate uzoba ngesikhathi sasekuseni nangesikhathi sokudla ngemuva nje kokuzivocavoca. Isibonelo, iyogathi yesiGreki lapha izothathelwa indawo yi-oatmeal noma isinkwa sokusanhlamvu esihlumile.

Isidlo sasekuseni sesibili: I-Blueberry Smoothie

Le smoothie yama-blueberry yenziwe nge-vanilla low-carb Metabolic Drive protein protein, amajikijolo afriziwe, i-Superfood (i-high-antioxidant, izithelo nemifino efriziwe), ama-walnuts, ukudla kwe-flaxseed, amanzi, neqhwa. Kulayishwe izakhi zomzimba, amaprotheni, i-fiber, nama-acid abalulekile. Kwesinye isikhathi ngifaka amanzi ngobisi lwe-alimondi olungenashukela noma ubisi lukakhukhunathi olungenashukela ukuthola ukunambitheka okuhlukile kanye nephrofayili yezakhi. Ungasebenzisa futhi itiye eliluhlaza eliyimpuphu esikhundleni sesengezo se-Superfood.

Isiphuzo sasekuseni: Ikhofi

Nginomenzi wekhofi we-Keurig ehhovisi lami, okuyinto enhle kodwa ngezinye izikhathi eyenza ukudla umkhuba wami wekhofi kube lula kakhulu. Ngizama ukuzilinganisela izinkomishi ezimbili ngosuku; uma ngiphuza ngaphezu kwalokho ngizithola ngingaphuzi itiye namanzi anele.

Ngithatha ikhofi lami libe mnyama ukuze kungabikho ukukhathazeka mayelana nama-calories engeziwe ezithasiselweni zekhofi. Izinto ezifana noshukela, isiraphu, nokhilimu ohlutshiwe yilokho okuthatha ikhofi ngokushesha kusuka kokunempilo kuye kokungenampilo. Ikhofi ngokwalo ligcwele ama-antioxidants kanye ne-caffeine evimbela ukuwohloka kwe-AMP eyindilinga, inhlanganisela esiza ukugcina imishini yakho yokushisa amafutha isebenza isikhathi eside.

Isidlo sasemini: Inkukhu Ephekwe Pan Nobhontshisi Oluhlaza Ngamafutha E-Olive

Isidlo sasemini sanamuhla bekungamathanga enkukhu ashiswe epanini, ubhontshisi obuhlaza obuthelwe ngamafutha omnqumo, kanye nesaladi yemifino exutshwe nemifino ye-kalamata epholile kanye nopelepele obomvu. Amathanga enkukhu ayikhefu elimnandi elivela embonweni wamabele enkukhu othosiwe. Banokuqukethwe okuncane kakhulu kwamafutha (ama-4 amagremu kuqhathaniswa no-2.5 ​​amagremu) kepha kuncane kunalokho abantu abaningi abakucabangayo (vele wenze isiqiniseko sokususa isikhumba bese usika amafutha engeziwe).

Ukudla okufana neminqumo ephilisiwe, upelepele obomvu othosiwe, noma utamatisi omiswe ngelanga kuyindlela elula yokwengeza ukunambitheka kumasaladi ngaphandle kokuphendukela kokugqokwa kwesaladi okunama-khalori nokugcina izinto.

Isiphuzo santambama: I-Brad's Raw Leafy Kale Chips

Imvamisa ngenza ama-chip wami we-kale kepha lokhu bekuyindlela yokwelapha encane (futhi bengifuna ukuyizama ukuze ngithole iklayenti). Ukuzenzela ama-kale chips kulula: Gcoba i-kale ngamafutha omnqumo amancane, uyisakaze ebhodini lokubhaka, inkathi ngosawoti kanye nopelepele, bese ubhaka ku-350 degrees imizuzu engu-20.

Isidlo sakusihlwa: Isoseji yenkukhu kanye ne-Sautéed Kale

Yebo, kale futhi. Mina nomkami sidlala i-kale kick-kulula ukuyipheka. Lapha, i-kale ilungiswa ngamafutha kakhukhunathi, u-anyanisi odayiwe, kanye nedeshi ye-Melinda's Habanero XXXtra Hot Sauce. Amasoseji enkukhu aphekwe ngaphambilini, okwenza lokhu kudla kusheshe futhi kube lula ukukulungisa.

Ini wena ngeke ngikwazi bona lapha ukuthi ngijabulele nengilazi yewayini.

Buyekeza kwe-