Imibono engu-25 enempilo yokudla kwasekuseni yezingane

-Delile

• Ukudla kwasekuseni okususelwa emaqanda
• 1. Izimfene zamaqanda nezemifino
• 2. Amaqanda emgodini
• 3. I-Ham-and-cheese frittata
• 4. Ama-tacos amaqanda aqhekeziwe
• 5. I-Berry ibhulakufesi
• 6. Amaqanda abila kanzima
• Izinketho ezinempilo zokusanhlamvu okuphelele
• 7. Ama-oats asebusuku
• 8. I-oatmeal ebhakwe
• 9. Iphalishi lamabele namabele
• 10. Imfene ye-Blueberry mug
• 11. Iphalishi lethanga-quinoa
• 12. Amakhukhi asekuseni wamantongomane-ibhotela-ibhanana
• 13. Ama-pancake ama-chocolate
• 14. I-Strawberry ricotta toast
• Izinketho zebhulakufesi eziphuzwayo
• 15. I-chocolate-peanut-butter-banana-smoothie
• 16. I-Strawberry-almond-butter smoothie
• 17. I-Unicorn izithelo-nemifino i-smoothie
• 18. I-orange creamsicle smoothie
• 19. Isitsha se-Greek-yogurt smoothie
• Izithelo nemifino kwasekuseni
• 20. Ukuhlukaniswa kwebhanana kwasekuseni
• 21. Amahhabhula abhakiwe
• 22. Iziphazamiso ze-yogurt yama-Berry
• 23. Imfucumfucu ye-tofu yemifino
• 24. I-oatmeal elondoloziwe ngemifino noshizi
• 25. Ukotapeya-ikhukhamba-utamatisi ubhontshisi
• Okubalulekile
• Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke

Kubalulekile ukuthi izingane zidle ukudla kwasekuseni okunempilo ukufaka uphethiloli emizimbeni yazo ngemuva kokulala, njengoba ubuchopho nemizimba yazo isakhula ().

Noma kunjalo, i-20-30% yezingane nentsha zivame ukweqa lokhu kudla ().

Ukudla kwasekuseni okunempilo kungashesha futhi kube lula kuwe noma kwengane yakho. Ukudla kwasekuseni nakho kungenziwa ngaphambi kwesikhathi, kanti okunye kuyaphatheka ekudleni usohambeni.

Nazi izinketho zasekuseni ezilula nezinempilo ezingama-25 zezingane.

Ukudla kwasekuseni okususelwa emaqanda

Amaqanda ayinto yokudla kwasekuseni okuyisisekelo, njengoba kulula ukuyilungisa, enza izinto ezihlukahlukene, futhi agcwele amaprotheni asezingeni eliphakeme kanye nezinye izakhamzimba ().

Iphrotheni emaqandeni libaluleke kakhulu ezinganeni ezikhulayo ngoba lisiza ekwakheni imisipha nezicubu ().

Futhi, uma kuqhathaniswa nokusanhlamvu, amaqanda angagcina izingane zizizwa zigcwele kakhulu ekuseni ().

Ngaphezu kwalokho, izikhupha zamaqanda zingumthombo wama-antioxidants afana ne-lutein ne-zeaxanthin, azuzisa impilo yamehlo nengqondo ().

Ucwaningo olulodwa ezinganeni ezineminyaka engu-8 no-9 ubudala zathola ukuthi labo abadla ukudla okunothe kakhulu nge-lutein banamazinga aphezulu e-lutein kuma-retinas abo. Lokhu bekuhlotshaniswa nokusebenza okuthuthukile kwezemfundo, kufaka phakathi amaphuzu angcono ezibalweni nasolimini olubhalwayo ().

Nazi ezinye izindlela ezinhle zokuhambisa amaqanda ngesidlo sasekuseni.

1. Izimfene zamaqanda nezemifino

Lawa ma-muffin ayindlela enhle yokungena eminye imifino eyengeziwe. Futhi, ziyaphatheka futhi kulula ukuzenza ngaphambi kwesikhathi.

Ukuze uwenze, hlanganisa amaqanda, usawoti kanye nopelepele endishini bese ufaka imifino eqoshiwe oyithandayo.

Hlukanisa ingxube ngokulinganayo emathinini e-muffin agcotshisiwe bese ubhake ku-400 ° F (200 ° C) imizuzu eyi-12-15 noma uze wenze.

2. Amaqanda emgodini

Usebenzisa umsiki wekhukhi oyindilinga, sika imbobo phakathi kocezu lwesinkwa sikakolweni wonke bese usibeka epanini lokuthosa ngamafutha omnqumo noma ibhotela elicibilikile.

Qhekeza iqanda emgodini bese upheka kustovetop uze wenze.

3. I-Ham-and-cheese frittata

Ama-Frittatas inguqulo elula yama-omelets. Mane ushaye amaqanda ayi-1-2 ngomuntu ngamunye ngosawoti kanye nopelepele bese uthele epanini lokuthosa elinganqandeki.

Fafaza u-ham oqoshiwe kanye nanoma yiluphi uhlobo lweshizi olushiziwe, bese upheka ngokushisa okuphakathi naphakathi kuze kubekwe amaqanda.

Akukho ukuphenya okudingekayo. Sika i-frittata ibe yi-wedges bese ukhonza.

4. Ama-tacos amaqanda aqhekeziwe

Ukuze ujike kamnandi futhi uphatheke kalula kuma-tacos, hlikihla amaqanda ayi-1-2 ngengane ngayinye bese ukhonza ama-tortillas osayizi ogcwele we-taco.

Uma ufisa, phezulu noshizi nobhontshisi omnyama ukuthola amaprotheni engeziwe kanye ne-salsa yemifino nokunambitheka.

5. I-Berry ibhulakufesi

I-Stratas inguhlobo lwangaphambi kokuzenzela olumnandi lwesinkwa saseFrance.

Ukwenza eyodwa, layisha isitsha sokubhaka esinezilayi eziyisithupha noma izingcezu ezihlukanisiwe zesinkwa sikakolweni ophelele. Fafaza amajikijolo amasha phezu kwesinkwa.

Shaya amaqanda ayi-6, inkomishi engu-1/2 (120 ml) yobisi, nethisipuni eli-1 (5 ml) le-vanilla. Ngokuzithandela, ungangezela isipuni esingu-1 (15 ml) sesiraphu ye-maple.

Thela ingxube yeqanda phezu kwesinkwa nezithelo, ikhava, nefriji ubusuku bonke. Ekuseni, bhaka umucu ku-350 ° F (177 ° C) cishe imizuzu engama-30 noma uze ukhukhumale futhi ube segolide.

6. Amaqanda abila kanzima

Ukwenza ama-pop pop, usike isanqante noma isiqu sesilimo esidliwayo esinamagatsha anamanzi ngesigamu ubude bese ufaka ubude obungamasentimitha ayishumi. Okulandelayo, ikhasi 1-2 amaqanda abilisiwe kanzima kumuntu ngamunye. Xwaya ngokucophelela isanqante noma izinti zesilimo esidliwayo esinamagatsha anamanzi ezinqeni zamaqanda.

Fafaza usawoti nopelepele noma engeza unodoli wesinaphi uma ufisa.

Izinketho ezinempilo zokusanhlamvu okuphelele

Izinhlamvu eziphelele, ezinazo zonke izingxenye ezintathu zokusanhlamvu - igciwane, i-bran, ne-endosperm - ziqinile, zifaka irayisi elinsundu, ukolweni ophelele, i-oats, i-quinoa, amabele namabele. Ziphilile kunezinhlamvu ezihlanjululwe ngoba ziphakeme nge-fiber, amaprotheni, amavithamini, namaminerali ().

Ngempela, izingane zingazuza ngokudla okuningi kwazo.

Esifundweni sezinyanga eziyi-9 ezinganeni ezineminyaka engu-9-11 ezinesisindo eseqile, labo abadle ukudla okungu-3 kokudla okusanhlamvu usuku ngalunye babenenkomba yomzimba ephansi (BMI), isinqe sesinqe, namaphesenti amafutha omzimba, uma kuqhathaniswa nalabo badle ukudla kwabo okujwayelekile ().

Izidlo zasekuseni eziningi zokusanhlamvu okuphelele zingalungiswa ngaphambi kwesikhathi. Nazi ezinye izinketho ezihlwabusayo.

7. Ama-oats asebusuku

Ama-oats asebusuku kulula ukwenza ezitsheni zeMason ngobusuku obandulelayo, futhi ingane yakho ingenza ngokwezifiso lesi sidlo ngezinsimbi ezizithandayo.

Hlanganisa cishe i-1/4 inkomishi (26 amagremu) yama-oats agoqiwe kanye ne-1/2 inkomishi (120 ml) yanoma iluphi uhlobo lobisi embizeni encane yeMason. Phezulu ngamantongomane, ukhukhunathi osikiwe, imbewu ye-chia, nezithelo ezomisiwe noma ezintsha.

Esikhundleni sokupheka, shiya imbiza efrijini bese i-oats ithamba ubusuku bonke.

8. I-oatmeal ebhakwe

Ngemuva kokubhaka lesi sidlo sasekuseni esinempilo sezinhlamvu nezithelo, ungasidla isonto lonke.

Endishini, hlanganisa:

• 2 izinkomishi (208 amagremu) ama-oats agoqiwe
• Izinkomishi ezi-3 (700 ml) zanoma yiluphi uhlobo lobisi
• Amaqanda ama-2 ashayiwe
• 2 amathisipuni (10 ml) we-vanilla
• ushukela onsundu ukunambitha
• noma yiluphi uhlobo lwezithelo ezintsha noma ezibandisiwe

Thela ingxube esitsheni sokubhaka esigcotshisiwe bese ubhake ku-350 ° F (180 ° C) cishe imizuzu engama-45 noma kuze kusethwe i-oatmeal.

9. Iphalishi lamabele namabele

Amabele awu-okusanhlamvu okuphelele okungenayo i-gluten okunokuthungwa okungafuneki.

Hlanganisa amabele aphekiwe nganoma yiluphi uhlobo lobisi bese uwafaka ngamapheya avuthiwe, asikiwe - noma yisiphi isithelo sonyaka.

10. Imfene ye-Blueberry mug

Ama-blueberries asendle agcwele ama-antioxidants futhi enza ukwengeza okuhle ekudleni kwakho kwasekuseni.

Kumug ophephile we-microwave, hlanganisa:

• 1/4 indebe (30 amagremu) kafulawa
• Isipuni esingu-1 (12.5 amagremu) kashukela onsundu
• 1/4 isipuni (5 amagremu) we-powder yokubhaka
• ingcosana kasawoti nesinamoni
• 1 isipuni (5 ml) samafutha omnqumo
• 2 wezipuni (30 ml) wobisi
• idlanzana lamajikijolo afriziwe afriziwe

I-microwave ephezulu amasekhondi angu-80-90.

11. Iphalishi lethanga-quinoa

I-Quinoa wukudla okusanhlamvu okuphekwe ngokushesha okungenagluten, futhi leli phalishi lasekuseni lipakisha i-punch kavithamini A kusuka ethangeni elisemathinini.

Bilisa ingxenye eyodwa ye-quinoa enezingxenye ezimbili zanoma yiluphi uhlobo lobisi, bese wehlisa ukushisa uye phakathi nendawo bese uyiyeka ipheke imizuzu eyi-10.

Hlanganisa ithanga elisemathinini, isinamoni, kanye nengcosana ye-nutmeg bese uvumela ukubila ekushiseni okuphansi imizuzu emihlanu. Ngaphambi kokuphaka, yiphakamise ngamantongomane aqoshiwe, ushukela onsundu, noma ukhukhunathi osikiwe.

12. Amakhukhi asekuseni wamantongomane-ibhotela-ibhanana

Amakhukhi okudla kwasekuseni angama-muffin amise okhukhi apakisha okusanhlamvu okuphelele kunqubo yakho.

Ukuzenza, uzofuna:

• 1 inkomishi (104 amagremu) ama-oats asheshayo
• Indebe 3/4 (90 amagremu) kafulawa kakolweni ogcwele
• ingcosana kasawoti
• 1 ithisipuni (5 ml) ye-vanilla ekhishwe
• 1/2 indebe (115 amagremu) kabhanana ovuthiwe kakhulu
• 1/4 indebe (59 ml) yesiraphu ye-maple
• 1/4 indebe (59 ml) yobisi
• 2 wezipuni (32 amagremu) ebushelelezi wamantongomane

Hlanganisa izithako, shisisa uhhavini uye ku-325 ° F (165 ° C), bese ubeka ishidi lokubhaka ngephepha lesikhumba.

Beka i-batter kumakhukhi angaba ngu-12-15, uwathambise kancane nge-spatula, bese ubhake imizuzu eyi-10-15 noma uze uqine futhi ube segolide. Kulungile endaweni yokupholisa ngaphambi kokukhonza noma ukugcina esitsheni esingangeni moya.

13. Ama-pancake ama-chocolate

Yenza ama-pancake akho owathandayo anelise ngokwengeza inqwaba ye-chocolate protein powder ku-batter. Engeza ubisi oluncane uma i-batter ikhulu kakhulu.

Ungakhuphula futhi okuqukethwe kwamaprotheni ama-pancake ngokungeza i-yogurt yamaGrikhi, amaqanda, imbewu yefilakisi lomhlabathi, imbewu yamathanga, noma imbewu ye-chia ku-batter.

14. I-Strawberry ricotta toast

Lesi sidlo esilula sishaya amaqembu amaningi okudla ngasikhathi sinye. Sabalalisa ubhontshisi ophelele ngoshizi we-ricotta bese uwubeka ngaphezulu ngama-strawberry asikiwe.

Izinketho zebhulakufesi eziphuzwayo

Ukudla kwasekuseni ama-smoothies kuyindlela elula yokupakisha konke ukudla esiphuzweni. Futhi kuyindlela enhle yokwengeza izithelo nemifino eyengeziwe ekudleni kwengane yakho.

Ocwaningweni lwentsha, ukwethula izithelo ezibusayo njengezinto zokudla kwasekuseni esikoleni kwenyuse iphesenti labafundi abadle isithelo esigcwele kusuka ku-4.3% kuya ku-45.1% ().

Kodwa-ke, olunye ucwaningo lukhombisa ukuthi ukuphuza - esikhundleni sokudla - izithelo nemifino kungakhuthaza ukuzuza kwesisindo. Ngakho-ke, kungcono ukubuka osayizi bezingxenye ().

Ukuze uthole i-smoothie enempilo yasekuseni, sebenzisa isitselo esincane sezithelo ezingenashukela ezintsha noma ezibandisiwe. Faka idlanzana lemifino eluhlaza, isipuni sikabhotela wamantongomane ngamanoni anempilo, noma ubisi, i-yogurt yamaGrikhi, noma ukuphakelwa okusanhlamvu okuphekiwe okuthambile kwamaprotheni.

Nazi ezinye izinketho zokuphuza eziphuzwayo.

15. I-chocolate-peanut-butter-banana-smoothie

Hlanganisa ubhanana ofriziwe, ibhotela lamantongomane, isipuni esingu-1 (7.5 amagremu) ka-cocoa powder ongenashukela, nobisi.

16. I-Strawberry-almond-butter smoothie

Ama-strawberry afriziwe alungele le smoothie. Bahlanganise nebhotela le-alimondi nobisi.

17. I-Unicorn izithelo-nemifino i-smoothie

Yenza i-smoothie enempilo, enemibala ngokuxuba i-kefir ene-probiotic enezithelo nemifino ehlukahlukene.

Ukuthola izendlalelo zothingo lwenkosazana, hlanganisa ukudla ngakunye ngokwehlukile bese ukuthela engilazini. Hudula kancane utshani phakathi kwezendlalelo ukuze uzizungeze ndawonye.

18. I-orange creamsicle smoothie

Le Smoothie igcwele uvithamini C ukukhulisa amasosha akho omzimba, i-potassium yama-electrolyte, namaprotheni wokunikeza imisipha yakho amandla.

Hlanganisa okulandelayo:

• uhhafu webhanana elifriziwe
• izithelo ne-zest ye-orange encane engu-1
• 1 ithisipuni (5 ml) ye-vanilla ekhishwe
• 1/2 indebe (120 ml) yejusi le-orange
• 1/2 indebe (150 amagremu) we-vanilla Greek yogurt

19. Isitsha se-Greek-yogurt smoothie

Izitsha zeSmoothie yisidlo sasekuseni esipholile, esiqabulayo. Thela i-smoothie ejiyile esitsheni bese uyifaka ngezithelo, amantongomane nembewu. I-yogurt yamaGrikhi yenza isisekelo esihle kakhulu.

Izithelo nemifino kwasekuseni

Izithelo nemifino kunomsoco kakhulu, kepha izingane eziningi - nabantu abadala - abadli amanani anconyiwe ansuku zonke ().

Ukufakwa okunconyiwe kusuka ku-1.5-4 izinkomishi zemifino nezinkomishi eziyi-1-2-2 zezithelo ngosuku, kuya ngeminyaka yengane. Uma usebenzisa uhlelo lwe-metric, khumbula ukuthi okufana no-gramu walawa manani kuyehluka kakhulu (,).

Ukuphaka izithelo nemifino eyengeziwe ngesikhathi sasekuseni kungasiza izingane ukuthi zakhe imikhuba yokudla enempilo.

Esicwaningweni sabafundi abaneminyaka engu-16 no-17 ubudala, ukudla imifino eminingi kwakuhlotshaniswa nomfutho wegazi ophansi namazinga e-cholesterol, ngenkathi ukudla izithelo eziningi kwakuhlotshaniswa ne-BMI ephansi ().

Abaphenyi baqaphela ukuthi ukuhlinzeka ngezithelo nemifino ekhaya, futhi ukuyidla nezingane zakho, kuyabasiza ukuthi babe nomkhuba wokudla lokhu kudla ().

Nazi izindlela ezimbalwa ezilula.

20. Ukuhlukaniswa kwebhanana kwasekuseni

Endishini, phezulu ubhanana ohlutshiwe nge-yogurt yamaGrikhi, ama-strawberry asikiwe, i-granola, namantongomane aqoshiwe ukwenza uqhekeko lwebhanana olunempilo.

21. Amahhabhula abhakiwe

Ngemuva kokugcoba ama-aphula ambalwa, uwagcwalise ngesikhwama sebhotela, izinkezo ezimbalwa zama-oats nesinamoni.

Pheka kumpheki opholile ongaphansi amahora angaba ngu-5 noma kuze kube yilapho uthambile futhi unethenda. Ekugcineni, phezulu kwabo nge-yogurt yamaGrikhi ukuthola amaprotheni athe xaxa.

22. Iziphazamiso ze-yogurt yama-Berry

Isendlalelo esinama-protein amaningi aseGreek anamajikijolo amasha nokufafaza i-granola ngesidlo esisheshayo nesilula esishaya amaqembu amaningi okudla.

23. Imfucumfucu ye-tofu yemifino

Ukuxokozela kukaTofu kuyindlela enhle kunoma ngubani ongawadli amaqanda kepha efuna ibhulakufesi elinamaprotheni aphezulu.

Ukuze ukwenze, susa u-anyanisi osikiwe emafutheni bese ufaka i-mashed, i-tofu eqinile eceleni kokukhetha izinongo nemifino. Izinhlanganisela ezihlwabusayo zifaka phakathi isipinashi esisikiwe, amakhowe notamatisi, noma upelepele obomvu othosiwe notamatisi omiswe ngelanga nge-basil entsha.

24. I-oatmeal elondoloziwe ngemifino noshizi

I-oatmeal akudingeki ibe mnandi noma ifakwe izithelo. Zama ukuxuba isipinashi - noma enye imifino - kanye noshizi nengcosana kasawoti ukuze ujike kamnandi.

25. Ukotapeya-ikhukhamba-utamatisi ubhontshisi

Spread avocado ecubuziwe phezu kwesinkwa sikakolweni esiphelele, bese phezulu ngamakhukhamba asikiwe kanye notamatisi ngesangweji lasekuseni elinenhliziyo evulekile.

Okubalulekile

Izinketho eziningi zasekuseni ezinempilo zingasiza izingane ukuthi zithole izakhi zomzimba ezizidingayo ngosuku.

Ukudla kwasekuseni kuyithuba elihle lokulayisha amaprotheni, izithelo, imifino, nokusanhlamvu okuphelele.

Lezi zidlo ezinomsoco zingaba isinyathelo esibalulekile ekwakheni imikhuba yokudla enempilo hhayi yezingane zakho kuphela kodwa nomndeni wakho wonke.

Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke