Imibono yasekuseni enekhalori ephansi yokwengeza usuku lwakho

-Delile

• I-Matcha Breakfast Smoothie
• I-Toast ye-Walnut neMaple Avocado
• Quinoa Isidlo sasekuseni Burrito Bowl
• I-Chia Granola eyenziwe ekhaya ne-yogurt
• Buyekeza kwe-

Ungakubukeli phansi ukudla kokuqala kwezifundo ezingenakubalwa zosuku zibonise ukuthi ukwehlisa amaprotheni kanye nezakhamzimba ku-am akusizi nje kuphela ukuthi uzizwe unelisekile, kodwa futhi ugcine izifiso zakho zingekho. Futhi uDawn Jackson Blatner, R.D.N., wenze lezi zokupheka ezine zamakhalori angama-400 ukuze zisebenzise ukubaluleka kwalesi sidlo. IMatcha itiye eliluhlaza eliyimpuphu, ngakho-ke yindawo yamandla e-antioxidant futhi izokondla izidingo zakho ze-caffeine ngezikhathi zokuqala. I-Walnut ne-Maple Avocado Toast iletha amaprotheni nezakhi zomzimba ngqo emzimbeni wakho, ngenxa yesinkwa esimile, futhi yanelisa izinyo lakho elimnandi ukuqala. Futhi izindlela zokupheka ezimbili zokugcina, ama-combos aneprotheni ephezulu we-quinoa namaqanda nembewu ye-chia ne-yogurt womabili kuzosiza ukugcina ukwehla kokudla (indlala) kude kuze kufike isikhathi sokudla kwakho kwaphakathi naphakathi ekuseni.

I-Matcha Breakfast Smoothie

Izithombe zeCorbis

Ku-blender, hlanganisa isipuni esingu-1 se-matcha green tea powder, izinkomishi eziyi-1/2 ubisi lwe-vanilla olungenashukela, 2 wezipuni ibhotela le-alimondi, ibhanana eli-1 neqhwa elingu-1/4 lendebe. Hlanganisa kuze kube bushelelezi. (Uthanda ukunambitheka? Zama lezi Zindlela ezingama-20 zeGenius zokusebenzisa iMatcha.)

I-Toast ye-Walnut neMaple Avocado

Izithombe zeCorbis

Gcoba izingcezu ezimbili zihlume isinkwa esiphelele. Endishini encane, gxoba ukotapheya ongu-1/2 kuze kube bushelelezi, hlukanisa ukwatapheya phakathi kwamathosti, bese usabalalisa. Kucezu ngalunye, engeza isipuni esingu-1 ama-walnuts aqoshiwe, 1/4 isipuni sesiraphu ye-maple, ne-1/4 isipuni sesinamoni.

Quinoa Isidlo sasekuseni Burrito Bowl

Izithombe zeCorbis

E-skillet ngaphezulu, shisa isipuni 1 ngamafutha omnqumo ayintombi nto. Faka i-garlic eyodwa engu-1, igayiwe egayiwe nezinkomishi ezimbili eziqoshiwe. Saute kuze kube yilapho imifino isuliwe, cishe imizuzu emibili. Faka amaqanda ama-2 bese uxabana nama-kale kuze kuphekwe amaqanda. Esitsheni, engeza i-1/2 inkomishi i-quinoa ephekiwe nezipuni ezimbili ze-cilantro eqoshiwe bese ugovuza. I-quinoa ephezulu enengxube yeqanda, izipuni ezi-2 ze-guacamole, nezipuni ezi-2 ze-salsa entsha.

I-Chia Granola eyenziwe ekhaya ne-yogurt

Izithombe zeCorbis

Ku-skillet phezu komlilo ophakathi, engeza i-1/4 inkomishi ye-oats egoqiwe, izipuni ezimbili ezingafakwanga kakhukhunathi, isipuni esingu-1 se-chia, u-1 ithisipuni uju, isipuni esingu-1 samafutha kakhukhunathi, kanye ne-1/4 ithisipuni yesinamoni. Ukugcoba kuze kube yigolide, cishe imizuzu engama-6, ivuselela njalo. Esitsheni esincane, engeza i-1/2 inkomishi ithafa elingamaphesenti ama-2 ama-yogurt ama-Greek kanye ne-1 inkomishi amajikijolo amasha. Phezulu nge-granola.

P.S.: Asikho isikhathi sokwenza i-granola yakho? Zama i-Natures Path Chia Granola, Buyela Emvelweni i-Almond Chia Granola, noma i-Food for Life u-Ezekiel Flax Uhlume I-Whole Grain Cereal.

Buyekeza kwe-