Izidlo zasekuseni ezinezinhliziyo ezinempilo ezithatha imizuzu engama-20 noma ngaphansi

-Delile

• Isitshalo Sokudla kwasekuseni esifudumele
• Izithako
• Izikhombisi-ndlela
• I-Blueberry ne-Cacao Chiaseed Pudding
• Izithako
• Izikhombisi-ndlela
• Ukhukhunathi noBerry Quinoa Iphalishi
• Izithako
• Izikhombisi-ndlela
• I-Salmon Ebhemayo Amazambane Amazambane
• Izithako
• Izikhombisi-ndlela
• Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke

Ezinye zingenziwa ngisho nangobusuku obandulele.

Sonke sinazo lezo zikhathi zokusa ezixakile lapho kuba sengathi ugijima uzama ukwenza izinto eziningi ngasikhathi sinye. Futhi kulezi zikhathi zasekuseni, ukudla ibhulakufesi elinempilo kuvame ukuwela eceleni kwendlela. Kungenzeka uvuse ukudla kwasekuseni okushiya uzizwe ulambile ngemuva kwehora noma weqe isidlo sasekuseni ngokuphelele.

Ukuqala usuku lwakho ngesidlo esinomsoco omkhulu umkhuba omuhle wezempilo yesikhathi eside. Lokhu kuyiqiniso ikakhulukazi lapho ukusa kwakho kufaka izindlela zokupheka ezinempilo ezifaka i-fiber, ama-antioxidants, kanye ne-omega-3s.

Ngenkathi isifo senhliziyo siyimbangela yokufa phakathi kwabesilisa nabesifazane baseMelika, indlela odla ngayo ingasebenza njengenye indlela yokuphila ongakhetha ngayo ukusiza ukunciphisa ubungozi bakho.

Ngakho-ke, uqinisekisa kanjani ukuthi unakekela inhliziyo yakho ngenkathi udlula kulezo zikhathi zokusa ezinesiphithiphithi? Ukukunikeza imibono, ngihlanganise izindlela zokupheka ezine ezisheshayo, ezinempilo yenhliziyo, ezinye zazo ongazilungiselela ngaphambi kwesikhathi.

Isitshalo Sokudla kwasekuseni esifudumele

Le recipe iyinketho yokugcwalisa! I-Papaya nama-oats aqoqiwe aqukethe i-fiber enempilo yenhliziyo, amaminerali, kanye nenani elincane lamaprotheni asekelwe ezitshalweni. Ingasaphathwa eyopopo ecebile ngo-vitamin C. Ungenza futhi amaqoqo amaningi walokhu ukuze uthole isidlo sasekuseni esilungele ukuya isonto lonke.

Usayizi wokunikezela: 1

Isikhathi Ukupheka: Imizuzu eyi-10

Izithako

• 1/2 indebe oats ogoqiwe
• 1 / 2-1 inkomishi yamanzi ashisayo (kuya ngokuthi ufuna ufulawa wakho ube mkhulu kangakanani)
• udwi wesinamoni
• 1/2 indebe yogurt kakhukhunathi
• 1/2 indebe upopo omusha
• 1/4 indebe granola
• 1 isikali samaprotheni asekelwe ku-vanilla (kuyakhetheka)

Izikhombisi-ndlela

1. Hlanganisa ama-oats aqoshiwe, isinamoni namanzi ashisayo epanini.
2. Pheka esitofini imizuzu engu-5-10, noma uze uqine.
3. Esitsheni sokuphaka, engeza iyogathi kakhukhunathi, i-papaya entsha ne-granola.

I-Blueberry ne-Cacao Chiaseed Pudding

Uphudingi otshisiwe uyindlela enhle yokudla kwasekuseni ngoba kulula ukujikijela ndawonye ubusuku obandulelayo nokugcina efrijini ukudla okusheshayo nokubamba ekuseni.

Imbewu ye-Chia ingumthombo omuhle we-fiber encibilikayo ne-omega-3s futhi iqukethe inani elincane lamaprotheni asuselwa ezitshalweni. Ama-coco nibs acebile nge-magnesium, i-mineral ebalulekile edlala indima kuma-enzyme angaphezu kwama-300 asetshenziswa ezinhlelweni ezibalulekile njengokuhlanganisa i-DNA, i-RNA, namaprotheni.

Njengenothi eseceleni, i-pudding eshisiwe ingagcinwa esitsheni sengilazi esingangeni moya efrijini kuze kube isonto elilodwa.

Khonza: 2

Isikhathi Ukupheka: Imizuzu engu-20

Izithako

• 1 inkomishi imbewu chia
• 2 izinkomishiubisi olungenalo ubisi (zama i-almond, i-cashew, noma ubisi lukakhukhunathi)
• 1/2 indebe eluhlaza okwesibhakabhaka
• I-1/4 indebe ye-cocoa eluhlaza
• i-sweetener ukunambitha, njengesiraphu ye-maple noma uju wendawo (ngokuzithandela)

Izikhombisi-ndlela

1. Hlanganisa ndawonye imbewu ye-chia, ubisi olungelona ubisi, ne-sweetener ongayikhetha bese uhlala esiqandisini okungenani imizuzu engama-20 kuze kube amafomu we-gel. Hlanganisa ngezikhathi ezithile ngalesi sikhathi.
2. Qaphela: Ungenza i-pudding yakho ehlanjululwe kakhulu ngokunciphisa uketshezi. Faka uketshezi oluncane ukuze ube mncane. Uma usebenzisa ubisi lukakhukhunathi onamafutha agcwele, i-pudding izoba mkhulu kakhulu.
3. Phezulu ngama-blueberries amasha nama-cocoo nibs.

Ukhukhunathi noBerry Quinoa Iphalishi

Cabanga ukuthi i-quinoa ingezitsha nje ezinomsoco? Cabanga futhi! I-Quinoa empeleni iyimbewu, kepha isebenza njengokusanhlamvu. Icebile nge-fiber, amaprotheni, namaminerali. Usizo lokwenza iphalishi lasekuseni usebenzisa i-quinoa ukuthi lingenziwa izolo ebusuku, bese umane uliphinda ekuseni okulandelayo.

Khonza: 1

Isikhathi Ukupheka: Imizuzu eyi-10

Izithako

• 1/2 indebe ye-quinoa flakes
• 1 inkomishi yamanzi
• 1/2 indebe yobisi lukakhukhunathi ogcwele
• 1 isipuni usiraphu we-maple
• 2 isipuni. imbewu ye-hemp
• ijusi le-1/2 kalamula
• ingcosana yesinamoni yomhlabathi
• 1/2 inkomishi ama-raspberries amasha
• 1/4 indebe eshisiwe kakhukhunathi

Izikhombisi-ndlela

1. Hlanganisa amanzi nama-quinoa flakes epanini. Pheka ngokushisa okuphakathi kuze kube yilapho ama-flakes ethamba. Faka ubisi lukakhukhunathi bese ulupheka kuze kube yilapho iphalishi lisiba likhulu.
2. Hlanganisa isiraphu ye-maple, imbewu ye-hemp, nejusi likalamula.
3. Futhi, ngokuya ngohlobo olusebenzisayo, isikhathi sokupheka singathatha noma yikuphi kusuka kumasekhondi angu-90 kuye kumizuzu emi-5.
4. Phezulu ngesinamoni yomhlabathi, ama-raspberries amasha, nama-flakes kakhukhunathi ahlutshiwe.

I-Salmon Ebhemayo Amazambane Amazambane

I-salmon ebhemayo iwumthombo omuhle wamaprotheni kanye ne-omega-3s. Ukudla ukudla okunothile ku-omega-3 fatty acids kunganciphisa i-triglycerides nomfutho wegazi, okunganciphisa ubungozi besifo senhliziyo. Ama-omega-3 fatty acids nawo anganciphisa ukuvuvukala futhi athuthukise impilo yonke yenhliziyo nemithambo yegazi.

Khonza: 4

Isikhathi Ukupheka: 15-20 imizuzu

Izithako

• 1 ubhatata omkhulu
• 1 isipuni i-hummus elula
• 4 oz. isalmon ebhemayo
• Isinaphi se-Dijon ukunambitha
• i-parsley entsha ukuhlobisa

Izikhombisi-ndlela

1. Hlanganisa ubhatata ngobude ube izingcezu ezi-1/4-intshi obukhulu.
2. Beka izingcezu zamazambane amazambane ku-toaster phezulu cishe imizuzu emihlanu noma kuze kuphekwe. Ungadinga ukwenza i-toast kaningi kuye ngobude bezilungiselelo zakho zethoshi.
3. Phezulu nge-hummus ne-Dijon lwesinaphi. Beka isalmon ebhemayo phezulu bese uqedela nge-parsley entsha.

Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke

UMcKel Hill, MS, RD, ungumsunguli we-Ukudla okunomsoco kuhlutshiwe, iwebhusayithi ephilayo enikezelwe ekwenzeni ngcono inhlalakahle yabesifazane emhlabeni wonke ngokusebenzisa izindlela zokupheka, izeluleko ngokudla, ukuqina, nokuningi. Incwadi yakhe yokupheka, i- “Nutrition Stripped,” ibithengwa kakhulu ezweni lonke, futhi ubelokhu evezwa kwiFitness Magazine nakuWomen’s Health Magazine.