Ungadla Ngokushesha Nempilo

-Delile

• Izikhathi ezinhle kakhulu zesidlo sasemini
• Iresiphi ye-Banana Smoothie ngoshokoledi
• Izithako:
• Imodi yokulungiselela:
• I-Oatmeal Cookies Recipe
• Izithako:
• Imodi yokulungiselela:

Ukudla okulula futhi okunempilo kufanele kube lula ukukulungisa futhi kufanele kube nokudla okunothile ngezakhamzimba ezibalulekile ukuze umzimba usebenze kahle, njengezithelo, imbewu, okusanhlamvu okuphelele nemikhiqizo yobisi. Lokhu kungadla okulula kuyindlela enhle yokudla okulula nokulula ongakudla ekuseni noma ntambama, noma ukudla ngaphambi kokulala. Ezinye izibonelo zokudla okulula okusheshayo nokunempilo yilezi:

• Izithelo uvithamini;
• I-yogurt enezithelo ezinezithelo nezimbewu ezomisiwe;
• Ubisi olunamakhemikhali ngegranola;
• Izithelo ezinabaqhekezi abanjengoMaria noma umqhekeki;
• Iziphuzo zezithelo ezingenashukela, nemifino enamahlamvu nembewu.

Bheka ezinye izinketho ezinhle kuvidiyo engezansi:

Izikhathi ezinhle kakhulu zesidlo sasemini

Ungadla kufanele wenziwe njalo emahoreni ama-2 noma ama-3, ngaleyo ndlela ugweme izikhathi zokuzila namandla aphansi. Ukudla okulula okwenziwe ebusuku, ngakolunye uhlangothi, kufanele kudliwe okungenani isigamu sehora ngaphambi kokulala, ukuze ukugaya kungaphazamisi ukulala nokuthi ukutholakala kokudla esiswini kungabangeli i-reflux. Ngaphezu kwalokho, kufanele futhi ugweme ukuphuza iziphuzo ezine-caffeine, njengekhofi netiye eliluhlaza, kuze kufike emahoreni ama-3 ngaphambi kokulala, ukuze kungabangeli ukuqwasha.

Izingane ezikhulayo kanye nentsha ekhulayo kufanele zisebenzise ubisi oluphelele noma olulinganiselwe kanye nemikhiqizo yobisi, njengoba amafutha kulokhu kudla aqukethe izakhi ezibalulekile zokukhula okufanele.

Okulandelayo izindlela ezimbili zokupheka okulula nokunempilo okungadliwa usuku lonke.

Iresiphi ye-Banana Smoothie ngoshokoledi

Izithako:

• 200 ml wobisi olusikiwe
• 1 ubhanana
• 1 isipuni chia
• 2 wezipuni ushokoledi okhanyayo

Imodi yokulungiselela:

Cwecwa ubhanana bese ushaya konke ku-blender. Lesi siphuzo singahambisana ne-toast ephelele engu-3 noma amakhukhi wohlobo lwe-4 kaMaria.

I-Oatmeal Cookies Recipe

Izithako:

• 2 izinkomishi zikafulawa kakolweni ophelele;
• 2 izinkomishi ze-oats;
• 1 inkomishi Chocolate;
• Indebe 3/4 Yoshukela;
• 2 izinkezo zemvubelo;
• Iqanda eli-1;
• 250 kuya ku-300 g webhotela, uma ufuna ngokuvumelana okuthambile noma ngo-150 g ukuthola amakhukhi aqinile amaningi;
• 1/4 indebe yefilakisi;
• 1/4 izinkomishi zeSesame.

Imodi yokulungiselela:

1. Hlanganisa zonke izithako ngesipuni bese uxuba / uxove yonke into ngesandla. Uma kunokwenzeka, sebenzisa nephini lokugiqa, ukuze inhlama ifane ngokufana ngangokunokwenzeka.

2. Vula inhlama bese uyisika ibe yizicucu usebenzisa umumo omncane oyindilinga noma isimo osifunayo. Bese ufaka amakhukhi ebhodini lokubhaka elimbozwe ngephepha lesikhumba, usakaze amakhukhi ukuze angathintani.

3. Shiya kuhhavini osuke usushisa kakade ngo-180ºC cishe imizuzu eyi-15 noma kuze kuphekwe inhlama.

Amakhukhi e-oatmeal angenziwa ngempelasonto ukuthi adliwe njengesidlo esisheshayo nesinempilo phakathi nesonto. Ukuba khona kwembewu kwenza amakhukhi acebe emafutheni alungele inhliziyo kanye nemicu ethuthukisa ukusebenza kwamathumbu.

Bona eminye imibono yokupheka enempilo ku:

• Isidlo esinempilo
• Isidlo sasemini