Kungani Izitsha Zokusanhlamvu Ziyi-Formula Ephelele Yesidlo Esinempilo

-Delile

• Kuphathelene nefomula yomndeni
• 1. Ama-Scallops + ukwatapheya + imbewu ye-hemp + kale
• 2. I-tempeh ebhemayo + ihluma + izaqathe + beet + irayisi elinsundu
• 3. Ground turkey + pepper + black beans + tortilla chips
• 4. I-salmon ebhemayo + ikhukhamba + ukwatapheya + irayisi elinsundu
• 5. Inkukhu ebhemayo + ummbila othosiwe + i-kale coleslaw + irayisi elimhlophe
• 6. Inkukhu ye-Teriyaki + uphayinaphu othosiwe + zucchini + irayisi kakhukhunathi
• 7. Amaqanda e-egg + avocado + kraut + buckwheat
• 8. Ama-alimondi + broccoli + edamame + quinoa
• Musa ukwakha kuqala izitsha
• Ukulungiselela Ukudla: Inhlanganisela Yenkukhu Neveggie Nokufanisa

Esikhathini sabapheki abahamba kancane kanye nezimangaliso zepani elilodwa, izidlo ze-monochrome zizenzele ukuthi sikujabulela kanjani ukudla kwethu. Ngenkathi ikhono lokuthola isidlo sakusihlwa esitsheni esisodwa esingahlanjululwa kufanelekile ukududuzwa, sivame ukukhohlwa ukuthi induduzo ibhakwa - hhayi kuphela ekudleni - kepha nasekwakhiweni kwesitsha.

Kusukela ekubambeni imfudumalo kuze kube ekudleni ubumnandi obubekwe ngaphakathi, ukudla esitsheni kufana nokuqhekeza imbulunga bese unambitha konke okuyinkimbinkimbi okunikelwe yilo mhlaba.

Futhi njengoba uFrancis Lam abhalela i-New York Times, isitsha sokusanhlamvu asikho mayelana neresiphi - simayelana nefomula yamabele, amaprotheni, imifino, nokugqoka okwakha ukuluma okuphelele, okulinganiselayo.

Kuphathelene nefomula yomndeni

Ukudla esitsheni sokusanhlamvu nakho kungaphezulu kokudla isidlo: ukusetha okulula kukhombisa uhlobo olukhohliwe kakhulu lwesidlo.

Ngaphandle kwesitsha somuntu ngamunye nenqwaba yezinketho zokudla okunempilo, kukhona ukushintshana ngokwazi ukuthi udla nobani. Noma ngabe ubusuku nje obumaphakathi nezingane noma nabantu ohlala nabo, umuntu ngamunye uthola ukwakha isitsha esakhiwe ngobuntu babo.

Uthola ukwazi izinto abazithandayo nabangazithandi, ama-quirks wesikhashana, nemizwa yalolo suku… futhi njengoba benamathela etafuleni amasekhondi, wonke umuntu uba ntofontofo.

Izitsha zokusanhlamvu nazo zine-prep encane nengcindezi kunokudla okugcwele ngoba zonke izinhlangothi (futhi ngaleyo ndlela ama-combos okunambitheka) abekelwe abantu ukuthi bazikhethele bodwa. Kusukela ekugqokeni kuya kumaprotheni, ukunambitheka akuxhomekile ekhonweni lompheki.

Ngokujaha? Sebenzisa okusele noma ube nemifino isilungele isitayela sokulungiselela ukudla. Ngilahlekelwe yimibono? Izingxenye zakha konke - ngakho-ke ungesabi ukuxubana nokufanisa!

Ngempela awukwazi ukungahambi kahle (ngaphandle kokuthi ushise ukudla).

Kepha uma usese musha emhlabeni wezitsha zokusanhlamvu, sikhethe ama-combos ethu ayisishiyagalombili okudla azothokozisa wonke umuntu.

1. Ama-Scallops + ukwatapheya + imbewu ye-hemp + kale

Uma ngabe kwakukhona isitsha sokudla okusanhlamvu esifaneleka ebusuku, kungaba yilokho. Ifakwe ama-scallops asolwandle abolile, amazambane athosiwe kanye nopelepele obomvu, imbewu ye-hemp, nokwatapheya okukhilimu, le ndishi yamandla ingumthombo omuhle kakhulu wamafutha anempilo, i-fiber, namavithamini e-B. Thola iresiphi!

2. I-tempeh ebhemayo + ihluma + izaqathe + beet + irayisi elinsundu

Inkanyezi yalesi sitsha selayisi esinambitheka kakhulu, ngokungangabazeki, yithempeli elibhemayo. I-marinated emsini oketshezi, i-hoisin sauce, nesiraphu ye-maple, le tempeh emnandi egcwele amaprotheni iqinisekisa ukuthi ngeke uphuthe inyama. Irayisi elinsundu liphekwe ngama-aromatics futhi lifakwe i-tempeh, amahlumela, inqwaba yemifino, neqanda eliphekwe kahle. Lesi sitsha esimibalabala sizobe sesilungile futhi siphezu kwetafula esikhathini esingaphezu kwehora. Thola iresiphi!

3. Ground turkey + pepper + black beans + tortilla chips

I-Weelicious idala izitsha ezimnandi, ezilula, nezilungele izingane. Lesi sitsha se-taco sihlukile. Okusanhlamvu okukulesi sitsha kuza ngesimo sama-tortilla ommbila, afaka ukuqhekeka, ukuthungwa, ne-fun-factor yezingane (nabantu abadala). Izendlalelo zika ulethisi omusha, ubhontshisi omnyama, imifino emisha, u-turkey ononile, noshizi ziyahlangana zenze isitsha se-taco esigcwele u-fiber namaprotheni futhi esilungele cishe emizuzwini engu-15. Thola iresiphi!

4. I-salmon ebhemayo + ikhukhamba + ukwatapheya + irayisi elinsundu

Ukulangazelela i-sushi kepha awufuni ukubhekana nobunzima bokuyigoqa? Faka le salmon sushi Buddha bowl. Lesi sitsha esakhiwe kabusha sihlanganisa wonke ama-sushi amasha, ama-umami e-sushi phakathi nesikhathi. Lesi sitsha sine-rice elinsundu, ikhukhamba eliphundu, ukwatapheya onokhilimu, nesalmon ebhemayo, sinamagremu angama-20 wamaprotheni futhi sizobe sesilungile ngemizuzu engu-15 kuphela. Thola iresiphi!

5. Inkukhu ebhemayo + ummbila othosiwe + i-kale coleslaw + irayisi elimhlophe

Khanyisa i-grill kanye yalesi sitsha se-BBQ futhi uzoba nezidlo zasemini ezilungiselelwe isidlo isonto lonke. Ngamagremu angama-39 wamaprotheni kanye no-10 amagremu we-fiber, lezi zitsha zokusanhlamvu zezinkukhu ziyisipiniti esinempilo ku-barbeque ekhotha iminwe. Inkukhu ebhemayo, ummbila othosiwe, kanye ne-coleslaw endala eshaqisayo ingqongqoza lesi sitsha sokusanhlamvu epaki. Thola iresiphi!

6. Inkukhu ye-Teriyaki + uphayinaphu othosiwe + zucchini + irayisi kakhukhunathi

Ukuze uthole ukunambitheka kwehlobo noma kunini lapho ungathanda, lesi sitsha sokusanhlamvu saseHawaii sinomhlane wakho. Le ngqayi igcwele ilayisi kakhukhunathi, uphayinaphu othosiwe, nenkukhu ecwebezeliswe nge-teriyaki, ihlanganisa zonke izisekelo ezishisayo ukudala isitsha esigcwele amaprotheni esigcwele ukunambitheka. Ungesatshiswa ngokwenza isosi yakho ye-teriyaki - le nguqulo ilula futhi ikufanele. Thola iresiphi!

7. Amaqanda e-egg + avocado + kraut + buckwheat

Ngubani othe izitsha zokusanhlamvu zikhawulelwe engxenyeni yesibili yosuku? Lapha, i-buckwheat iphekwe ngamafutha kakhukhunathi amancane kanye nosawoti opinki we-Himalaya ukudala isisekelo sesitsha okungeyona into oatmeal yakho ejwayelekile yasekuseni. Phezulu nge-jalapeño kraut, isipinashi, neqanda elithosiwe lesitsha elizokunika amandla osukwini lwakho lonke. Thola iresiphi!

8. Ama-alimondi + broccoli + edamame + quinoa

Sonke siyazi ukuthi i-quinoa enhle kangakanani kuwe. Kodwa lesi sitsha asigcini lapho. Egcwele ama-alimondi, imbewu ye-chia, i-broccoli, ne-kale, lesi sitsha sokudla okusanhlamvu esizwelayo sihlanganisa amathani ama-superfoods futhi asideli noma yikuphi ukunambitheka. Shintsha uju nge-agave lapho ugqoka futhi lesi sitsha siyi-vegan, futhi. Thola iresiphi!

Musa ukwakha kuqala izitsha

Ngaphandle kokudla-ukulungiselela imifino yakho namaprotheni, ungakheli izitsha ngaphambi kokudla kwakusihlwa. Esikhundleni salokho, uzofuna ukubeka izitsha ezingenalutho (noma ubeke okusanhlamvu okuphekwe esitsheni) bese uvumela umuntu ngamunye azitholele izabelo zakhe.

Kungase kudingeke ukuthi uqondise izingane ezincane ukuthi zilinganise ukukhethwa kwazo ngokuhluka okuthe xaxa, kodwa siqaphele ukuthi ukwethulwa kokuzikhethela kukhuthaza asebekhulile ukuba badle ukudla okunomsoco.

Futhi, lapho ukunambitheka kulele ekugqokeni, kulula kakhulu ukuhlanganisa (nokufihla) yonke into nanoma yini.

Ukulungiselela Ukudla: Inhlanganisela Yenkukhu Neveggie Nokufanisa