Izidlo Ezinempilo Eziyimizuzu emi-5 Ongazishaya Noma Nini

-Delile

• I-Protein Breakfast Bowl
• Amaprotheni Isitsha Sasemini
• I-Pasta Chicken Dinner
• Buyekeza kwe-

Ukudla okusheshayo akudingi ngaso sonke isikhathi ukuthi kusho okungenampilo ukudla. Thatha lawa marisiphu amathathu agunyazwe ochwepheshe bezokudla avela ku-Chris Mohr, R.D., asizakala ngezithako ezilungele ukuhamba zokudla okusheshayo. Ngokudla okumbalwa okukhethiwe esandleni sakho, ungalungiselela ibhulakufesi, isidlo sasemini noma isidlo sakusihlwa ngemizuzu engaphansi kwemihlanu (yebo, impela).

I-Protein Breakfast Bowl

Lokhu kudla kupakisha i-protein enhle, abantu abaningi abavame ukungayinaki ngesikhathi sasekuseni, ngokusho kuka-Mohr. Kubalulekile ukusabalalisa ukusetshenziswa kwakho kwamaprotheni usuku lonke ukuze uzizwe ufuthelwe kuze kube sekudleni okulandelayo.

Izithako

• 1 inkomishi ethafeni yogathi yamaGrikhi noma i-cottage shizi
• 1/2 indebe amajikijolo amasha noma afriziwe
• 1 isipuni sembewu yefilakisi yomhlabathi noma imbewu ye-chia

Imikhombandlela: Faka i-yogurt yamaGrikhi noma i-cottage shizi esitsheni, bese phezulu ngenqwaba yamajikijolo amasha noma afriziwe nembewu.

Amaprotheni Isitsha Sasemini

Lokhu kudla kulayishwe amafutha anempilo avela enhlanzini nakukotapheya futhi kupakisha i-fibre egcwele kanye ne-protein punch nobhontshisi omnyama.

Izithako

• Iphakethe elilodwa le-salmon noma le-tuna
• 1/2 ithini likabhontshisi omnyama
• 1 isipuni se-guacamole noma uhhafu wekotapeya omusha
• 2 wezipuni zokugqoka i-vinaigrette ye-balsamic

Imikhombandlela: Qala ngesitsha esinosayizi omaphakathi noma isitsha sokuhamba. Faka iphakethe lesalmon noma le-tuna, ubhontshisi omnyama, i-guacamole noma ukwatapheya, nokugqoka i-vinaigrette yebhalsamu. Jabulela ngama-crackers okusanhlamvu okuphelele noma ngaphezulu kombhede wemifino emisha.

I-Pasta Chicken Dinner

Enye yezimfihlo ezinhle kakhulu zedina elisheshayo (lakho ngokwakho noma yomndeni wonke) iyinkukhu yerotisserie. Uma unebhokisi le-pasta, imbiza ye-pesto, nanoma yimiphi imifino ekhaya, usukulungele ukushaya isidlo sakusihlwa esilula kakhulu futhi esimnandi.

Izithako

• 1 inkukhu yerotisserie ephekiwe
• 1 ibhokisi le-pasta
• 1 inkomishi yemifino
• 3 wezipuni pesto okulungiselelwe
• Imifino exubile nokugqoka ibhalsamu kwesaladi eseceleni

Imikhombandlela: Pheka i-pasta ngokwezikhombisi-ndlela ebhokisini. Ngenkathi ipheka, nquma inkukhu bese upheka imifino. Uma i-pasta isiqedile, phonsa imifino kanye nenkukhu endishini ene-pesto, bese wengeza isaladi eseceleni.

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