Ukukhulisa Umzali: Ukudla Ongakulungiselela Ngesikhathi Ugqoke Ingane Yakho

-Delile

• Qoba izithelo nemifino
• Gosa ithreyi lemifino engasikiwe
• Yenza ubuciko ngezitsha ze-yogurt
• Yenza iqoqo elikhulu le-hummus
• Yiya kakhulu kumazambane abhakabhaka abhakiwe
• Yenza ithileyi lama-nachos aphilile
• Phuma umpheki wakho ohamba kancane

Kuzoba nezinsuku lapho omncane wakho efuna ukubanjwa konke. usuku. yinde. Lokho akusho ukuthi kufanele ulambe.

Ukupheka ngenkathi ugqoke ingane yakho esanda kuzalwa kungazwakala njengomqondo wobuhlakani - ngenkathi ukhulelwe. Kepha uma usungena ekhishini uboshwe umuntu omncane ngaphambili, ikushaye ngokungazelelwe ukuthi ukusondela emalangabini omlilo, uwoyela oshisayo, nezinto ezibukhali kungaba yindlela yokwenza inhlekelele.

Inkinga ukuthi, iningi lezinsana ezintsha sha lifuna ukushushumbiswa sonke isikhathi. Okusho ukuthi imvamisa, ukuzigqoka kungaba ukuphela kwendlela ongenza ngayo noma yini. Ngakho-ke yini ongayenza iphephe, ngenkathi ulawula ukwanelisa kakhulu kune-PB & J?

Uthole izinketho eziningi kunokucabanga kwakho. Lapha, amasu alula okuhlala wondlekile lapho ingane yakho ihlala kumphathi wayo, ukugoqa, noma indwayimane.

Qoba izithelo nemifino

Yebo, ukusika ngommese obukhali kuwumsebenzi owenziwa kangcono uma ungayigqokile ingane yakho. Kepha siyikhuluma lapha noma kanjani ngoba uma ungakwazi ukubaza imizuzu eyi-10 nje ukusika izinhlobo ezimbalwa zezithelo nemifino engadliwa iluhlaza, kuzovula umhlaba wezinketho zokudla okunempilo (funda ku! ).

Zama:

• ukudwengula uletisi noma imifino esanda kugezwa
• ukusika upelepele wensimbi, i-zucchini, ikhukhamba, noma isikwashi sasehlobo
• ukuhlukanisa uhhafu utamatisi we-cherry
• ukushisa ama-beet
• ukuhluba nokusika umango noma i-kiwi
• ukusika ama-apula noma amapheya

Gosa ithreyi lemifino engasikiwe

Akuyona yonke imifino eyodwa edinga ukuphulwa ngommese. Ungaqhekeza ngokuphelele i-broccoli ne-cauliflower florets ngezandla zakho, noma wephule izisekelo ezinamapulangwe e-asparagus.

Futhi, sebenzisa izinketho ezithengwe esitolo njenge-squared butternut squash noma ubhontshisi osikiwe osikiwe. Ungaphonsa noma yikuphi kwalokhu okukhethwa kukho ebhodini lokubhaka, ugcobe ngamafutha omnqumo, phezulu ngezinongo zakho ozithandayo, bese uyosa kuze kube yi-caramelized.

Uma usuphekiwe, unga:

• Zifake kusamishi noma ukugoqa.
• Bafake ngaphezulu kwelayisi elinsundu (thola uhlobo oluphekwe ngaphambi kwesikhathi, olunama-microwave esitolo, noma ulondoloze okusele kusuka ku-oda lakho elilandelayo lokukhipha) futhi ngaphezulu ngama-chickpeas noma i-tuna ekheniwe ukwenza isitsha esisheshayo.
• Songa amaqanda ashayiwe ukwenza i-frittata.

Yenza ubuciko ngezitsha ze-yogurt

I-high-protein yoghurt yaseGreek noma i-cottage shizi ingaba yisisekelo sokudla okwanelisayo okungajikisa uswidi noma okumnandi, kusho uFrances Largeman-Roth, RDN, umbhali we "Smoothies and Juices: Prevention Healing Kitchen" nomama wabathathu.

Lezi zitsha zenziwa zibe lula uma unezimbalwa zalezo zithelo eziqoshiwe noma imifino esandleni. Amanye ama-combos ama-yummy ukuzama:

• umango, ama-walnuts, imbewu ye-chia ene-drizzle yoju
• ama-apula, ama-cherry omisiwe, i-oats egoqiwe, isinamoni
• utamatisi we-cherry, ikhukhamba, iminqumo, i-za'atar
• ama-chickpeas, ama-beet aqoshiwe, konke okuthosiwe nge-bagel

Yenza iqoqo elikhulu le-hummus

Ukuphela kokufanele ukwenze ukulahla izithako zakho ku-processor yokudla bese ushaya inkinobho ethi “on”. (Uma ucabanga ukuthi umsindo uzovusa ingane yakho ebuthongweni, yenza lokhu lapho isivele iphapheme.)

Njengoba i-hummus yakho isilungele ukuhamba, unga:

• Hlanganisa ngokugoqa ngesipinashi sezingane, ama-veggies asetshenziswe ngaphambili, i-avocado noshizi.
• Dala ipuleti lokudla okulula eliphefumulelwe iMedithera ngama-crackers, iminqumo, i-tuna ekheniwe, noshizi.
• Scoop phezulu kwesaladi esikhundleni sokugqoka.
• Yisebenzise njenge-topper-protein topper yama-veggie burger athengwe esitolo.
• Yinciphise ngamafutha omnqumo bese uyisebenzisa njengesoso le-pasta eligcwele amaprotheni.

Yiya kakhulu kumazambane abhakabhaka abhakiwe

Ubhatata upheka ku-microwave ngaphansi kwemizuzu eyi-10, awekho amathuluzi angeziwe adingekayo. Okuhle kunakho konke, kunezindlela ezilula ezingapheli zokuzifaka phezulu futhi uziphendule ukudla okugcwele.

Amanye ama-combos amnandi ukuzama:

• ubhontshisi omnyama, uhhafu utamatisi we-cherry, i-yogurt yamaGrikhi eningi
• i-hummus, i-tuna ekheniwe, idlanzana lesipinashi sengane
• inkukhu e-rotisserie eshisiwe, isoso se-BBQ esithengwe esitolo, ushizi osikiwe
• ibhotela lamantongomane, ubhanana, isinamoni
• tahini, ama-blueberries, uju

Yenza ithileyi lama-nachos aphilile

Unayo ihhavini le-toaster? Lapho-ke ungakwazi ngokuphelele ukwenza ipuleti elikhulu lama-nachos alungele wena ngenkathi ugqoke ingane yakho.

Faka izinqwaba zommbila we-tortilla ebhodini lokubhaka nangaphezulu ngoshizi osikiwe, iminqumo esikiwe ekheniwe, notamatisi we-cherry oqoshiwe, kanye nanoma yimiphi imifino ethosiwe okungenzeka unayo. (Gcoba ishidi lokubhaka ngefilikhi enganqamuki ukuze kuhlanzwe kalula.)

Bhaka kuze kube yilapho ushizi lukhulu. Uma ukwazi ukuphatha ukufaka i-avocado eqoshiwe ngaphezulu, kangcono nakakhulu.

Phuma umpheki wakho ohamba kancane

Kuyindlela elula eya ekudleni okungenangxabano okuveza ukudla okusele kwezinsuku. “Uma ungathola imizuzu eyishumi yokuqunula imifino namazambane bese ukujikijela embizeni ngosike wenyama, uzolungisa isidlo sakusihlwa emahoreni ambalwa,” kusho u-Evan Porter we-Dad Fixes Everything, ubaba womunye nomunye esendleleni.

Eminye imibono elula ongayizama:

• amathanga enkukhu, ama-florets e-broccoli, i-teriyaki sauce
• i-cubed bonless chuck roast, amazambane wezingane, izaqathe zezingane, uphizi, umhluzi wenkomo, unamathisele utamatisi
• izixhumanisi zesoseji ezinesigamu, lisikiwe upelepele wensimbi, u-anyanisi
• udali, imifino enamakha eqoshiwe, utamatisi owosiwe ngomlilo, umhluzi wemifino
• inkukhu amabele, i-salsa e-jarred, ubhontshisi omnyama, ummbila

UMarygrace Taylor ungumbhali wezempilo nokuba ngumzali, owayengumhleli wephephabhuku i-KIWI, nomama ku-Eli. Mvakashele ku- marygracetaylor.com.