Yini Ongayenzela Isidlo Sasemini Lapho Uvilapha Ukupheka

-Delile

• Isaladi Sink Sink
• Ukotapeya Wokotapheya
• I-Smoothie eluhlaza
• Isitsha seMezze
• Amaqanda
• I-PB&J Izambane Elimnandi
• Isangweji
• AmaNacho anempilo
• Buyekeza kwe-

Sonke sikhona: Sekuphelile usuku olude futhi into yokugcina ofuna ukuyenza ukupheka ukudla okufanele. Lokhu kungenye yezinkinga ezivame kakhulu engisiza amaklayenti ami okunomsoco ukuzulazula. Uma uyichoboza emsebenzini, ujabulela ikilasi lokuzivocavoca kusihlwa, noma wenza isikhathi samahora asemuva kwehora noma izinhlelo zenhlalo, ukubeka isigqoko sompheki wakho kungahle kungabi yinto ephambili. (Ngicela ungitshele ukuthi angingedwa oke waba nosuku olubi ngizama ukunaka kepha ngicabanga ngempela ukuthi yini engizoyiphonsa ndawonye isidlo sakusihlwa lapho ngifika ekhaya, ngoba ngibulawa indlala neziphuzo futhi app abayisika.)

Kungakhathaliseki ukuthi yisiphi isizathu sakho sokungafuni ukupheka, kuyenzeka. Kepha usengakujabulela ukudla okulinganiselayo okuzokondla umzimba wakho futhi kukusize uhlale endleleni. Kunokuba uyeke futhi uthele indishi ye-cereal futhi uyidle umile phambi kwefriji, zama enye yale mibono yokudla elula.

Isaladi Sink Sink

Ukuya kwami ​​lapho ngimane nje ngikwazi ngisho ngokupheka ukuphonsa inqwaba yezinto phezu kwemifino, ukujikijela ngamafutha omnqumo noviniga, bese ukubiza ngokuthi isaladi. Ngokuqondene nokuthi lelo qoqo lezinto lihlanganisani, kungaba yinoma yimiphi imifino esele ongase ube nayo noma yimiphi imifino eluhlaza onayo esiqandisini esekusele usuku noma ezimbili ukuba ingamoshi. Ngamaprotheni, ngithanda amaqanda abilisiwe noma i-tuna ekheniwe, kodwa ungenza ubhontshisi omnyama noma inkukhu eyosiwe esele. (Thatha imizuzu embalwa nje bese uphonsa imifino ngenye yalezi zithako ezintathu zokugqoka isaladi.)

Ukotapeya Wokotapheya

Lokhu kulula njengokuthola. Gcoba ucezu lwezinhlamvu ezihlwanyelwe noma isinkwa sikakolweni ophelele bese usifaka ngenxenye ye-avocado. Emaminithini angaphansi kwengu-10, uzoba nokulinganisela kwama-carbs ayinkimbinkimbi namafutha anempilo. Uma ufuna ukuyinyusa, uzofafaza imbewu ye-hemp noma ye-chia noma uyibeke ngeqanda noma nge-salmon ebhemayo. Ungashintshanisa isinkwa sendabuko ukuze uthole ithosi likabhatata elisikiwe elincane ukuze uthole i-gluten-free twist. Futhi, uma ukhathazekile ngokusika isandla sakho ngenkathi uzama ukusika i-avocado (hheyi, kwenzeka kaningi kunalokho ongase ucabange), lawo maphakethe asebenza yedwa we-guacamole ayasebenziseka kakhulu lapho udinga ukudla MANJE.

I-Smoothie eluhlaza

Asicabangi lutho ngokuba ne-smoothie yesidlo sasekuseni noma isidlo sasemini, ngakho-ke kungani ungadli? Qiniseka ukuthi usebenza kweminye imifino ukuthola imifino yakho bese ufaka amaprotheni ukuyenza ilingane futhi uyinike amandla okuhlala. Zama i-powder powder oyikhonzile, i-yogurt ecacile yama-Greek, i-silken tofu (uma ungazami lokhu kepha thanda ama-smoothies ngokuthungwa okunokhilimu, uzolashwa), noma ibhotela le-nut noma lembewu. Ibhotela lamantongomane elinempuphu liyasebenza futhi. (Cabanga ukuthi awuthandi ama-smoothie aluhlaza? Uyomangala lapho ufunda ukuthi zingaki izindlela zokupheka eziluhlaza okotshani ezikhona-kusuka kumnandi kuya kokuluhlaza okotshani.)

Isitsha seMezze

Isitsha se-mezze siyindlela enhle yokuguqula ipuleti lokudla okukhazinyulisiwe libe isidlo esinokulinganisela. Iya ekuxubeni kwamaprotheni, ama-veggies, ama-carbs ayinkimbinkimbi, namafutha enempilo. Nazi izibonelo ezimbalwa zokuthi lokho kungase kubukeke kanjani:

• IHummus, iminqumo, izaqathe zezingane noma eminye imifino esikiwe, neqanda elibilisiwe noma ucezu lweshizi
• Ushizi, utamatisi we-cherry noma eminye imifino eluhlaza, namantongomane noma i-turkey ene-sodium ephansi esongwe
• Isinkwa esithosiwe noma ama-crackers okusanhlamvu, ushizi, nemifino eluhlaza esikiwe

Amaqanda

Ayibi lula kakhulu kunamaqanda esidlo sakusihlwa. Ngamakholori angama-70 lilinye, elinama-gramu ayi-6 wamaprotheni nama-gramu ama-5 amafutha, anikela ngokulawulwa kwesabelo esisheshayo lapho ungafuni ukucabanga kakhulu ngokuthi "ngabe le ngcezu yeprotheyini ibukeka sengathi ingusayizi wedeski amakhadi? " Kugcine kulula ngamaqanda agayiwe kanye ne-toast noma uphonsa imifino (entsha, efriziwe, noma esele ephekiwe) ku-omelet. (Thola ubuciko obuthe xaxa ngalezi zindlela ezingu-20 ezisheshayo nezilula zokupheka amaqanda.) Ungakwazi futhi ukwenza isaladi elilula ukuze ube nalo eceleni futhi wenze sengathi unesidlo sakusihlwa serestaurant. IMimosa iyakhethwa ngokuphelele.

I-PB&J Izambane Elimnandi

Isikhathi sokuqala lapho ngathola le nhlanganisela kwakungemuva kokufika ekhaya nge-hangry kusuka osukwini lwesibili kuhambe kabi kakhulu. Lokhu kwakungaphambi komkhuba wobhontshisi wamazambane, kepha kuseyindlela engiyithandayo yokujabulela le combo yokunambitheka. Konke okwenzayo ukugeza bese ubhoboza amazambane izikhathi ezimbalwa ngemfoloko, unamathisele epuletini ku-microwave, bese uyipheka imizuzu emihlanu noma engaphezulu noma ize ithambe. Ama-microwave amaningi anesethingi "yamazambane" ukwenza lokhu kube lula. Lapho amazambane esevuthiwe, usike phakathi bese ufaka ibhotela lamantongomane (noma ibhotela oyithandayo) nejeli.

Ngokukhetha okuhle, lokhu kubuye kukhanye nge-tahini noma ushizi wembuzi. Noma ngabe iyiphi indlela oyithathayo, uzojabulela ibhalansi eyenelisayo yamaprotheni, amafutha, kanye nama-carbs ayinkimbinkimbi.

Isangweji

Ungaphonsa ndawonye isemishi ngemizuzu emihlanu. Yigcine njengeyakudala noma exakile njengoba inhliziyo yakho nokunambitheka kwakho kufisa. Vele uqiniseke ukuthi uthola amaprotheni lapho ukuze ulinganise ama-carbs esinkwa. Imibono embalwa yesisekelo sakho samaprotheni: ibhotela lamantongomane, i-almond, noma ibhotela le-sunflower, iqanda, isaladi le-tuna (zama ukusebenzisa i-yogurt ecacile yamaGrikhi noma uwoyela omncane womnqumo esikhundleni se-mayo ukuze uphenduke kahle), inkukhu ephekiwe esele, noma i-tofu. Uma isinkwa esivamile sizwakala siyisicefe, zama ukusebenzisa i-muffin yesiNgisi noma i-tortilla. (Uma ukudla okuthile okubandayo ngesidlo sakusihlwa kungakukhangi, zama enye yalawa masangweji ashisayo anempilo.)

Awukwenzi okusanhlamvu? Ikhasimende lami belivame ukukhipha imbewu kupelepele wensimbi bese lisebenzisa uhhafu ngamunye njengemoto kunoma yini ojwayele ukuyifaka esamentshini sakho. Izinkomishi ze-ulethisi noma amaqabunga e-collard nazo ziyizinketho. Ufuna okuthile eceleni? Esikhundleni samashipsi, cabanga ngemifino ethambile enjengezingane izaqathe noma ikhukhamba elisikiwe, noma uphonsa ndawonye isaladi eluhlaza eluhlaza.

AmaNacho anempilo

Sakaza ukunikezwa kwezinhlamvu eziphekiwe ze-tortilla chips ebhodini lokubhaka eligcwele futhi phezulu ngoshizi wakho owuthandayo nobhontshisi omnyama. Bilisa kuze kuncibilike ushizi (noma sebenzisa ipuleti ne-microwave uma lelo likhulu ijubane lakho). Phezulu nge-salsa ne-avocado elisikiwe. Ngaphansi kwemizuzu eyi-10, uthola ukudla okulinganiselayo okunikeza amaprotheni, ama-carbs ayinkimbinkimbi, namafutha anempilo. (Uma ungathanda ukweqa ama-chips, hlola lezi zindlela eziyisishiyagalombili zokudala zokwenza ama-nachos ngaphandle kwama-tortilla chips.)

Buyekeza kwe-