Ukudla okulula okunamathanga okunempilo okuyi-10

-Delile

• 1. Amathanga spice chocolate chip amandla amabhola
• 2. I-pumpkin pie protein smoothie
• 3. Ithanga chia pudding
• 4. Ama-muffin ezinongo zamathanga ePaleo
• 5. Isobho lamathanga elosiwe eli-creamy
• 6. Ithanga ushokoledi oshisayo
• 7. Iphayi lamathanga linongwe imbewu yamathanga
• 8. Iphayi lamathanga ama-oats ebusuku
• 9. Igalikhi eyosiwe ne-rosemary ithanga hummus
• 10. Ithanga lesinongo ibhotela le-alimondi
• Okubalulekile

Njengoba unikezwe ithanga elinambitheka kancane, elinamakha, akumangalisi ukuthi lingenye yezinambitheka zonyaka ezithandwa kakhulu.

Yize kungangabazeki ukuthi ukuphatha okumnandi kwamathanga kumnandi, amaningi agcwele ushukela ongeziwe nezinye izithako ezingenampilo.

Ngenhlanhla, ukudla okulula okugcwele amathanga akukhona nje ukuthi kumnandi kodwa futhi kunomsoco.

Nakhu ukudla okulula okungu-10 okunempilo okugcwele ukunambitheka kwethanga.

1. Amathanga spice chocolate chip amandla amabhola

Uma ufisa ukukhetha okumnandi ukukudonsela ekudambeni kwasemini, lawa mabhola wamandla wesinongo ayindlela enhle yokukuthokozisa.

Ngokungafani nemigoqo yamandla, engagcwaliswa ngoshukela ongeziwe kanye nezithako zokufakelwa, lawa mabhola amandla ngokwemvelo enoshukela ngezinsuku futhi agcwaliswe ngokugcwalisa i-fiber namaprotheni avela embewini yamathanga, i-oats nefilakisi lomhlabathi.

I-purée yamathanga inikela ngomthombo omuhle kakhulu ka-vitamin C, i-potassium, ne-magnesium kanye namabili ngababili kahle nesinongo sophaya wethanga nama-chip eshokoledi amancane asetshenziselwa ukuzungeza iphrofayili yokunambitheka kwalesi sidlo ().

Chofoza lapha ukuthola iresiphi ephelele.

2. I-pumpkin pie protein smoothie

Ama-smoothies angenye yezindlela ezingcono kakhulu zokupakisha izithako ezinesisindo somsoco endaweni eyodwa yokudla okulula.

Ukungeza imithombo yamaprotheni ku-smoothie yakho kuzokusiza uhlale usuthi futhi unelisekile phakathi kokudla, ngoba amaprotheni asiza ukugaya kancane futhi acindezela amahomoni athile aqhuba imizwa yendlala (,).

Le iresiphi esiphundu ye-smoothie ihlanganisa ubhanana efriziwe, i-pumpkin purée, nokufudumala izinongo ezifana nesinamoni ne-nutmeg ukudala inhlanganisela e-creamy eqinisekile ukunqoba noma yimuphi umthandi wophaya wethanga.

Futhi, ibhotela lamantongomane ne-protein powder kungeza umfutho wamandla wokukunika amandla osukwini lwakho. Uma ufisa ukudla okunomsoco owengeziwe, phonsa idlanzana lesipinashi ongalikhetha ukuze wandise ukudla kwakho i-folate, i-vitamin C, ne-carotenoid antioxidants (,).

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3. Ithanga chia pudding

Uma ufuna i-dessert enamathanga engeke ikunikeze ukushaqeka koshukela, zama le iresiphi yethanga le-chia pudding eligcwele izithako ezinempilo.

Imbewu ye-Chia - inkanyezi yalesi sidlo - ayihlinzeki nje ngomthombo omuhle kakhulu we-fiber kepha futhi namafutha anempilo, amaprotheni, amavithamini, namaminerali ().

Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi ukudla imbewu ye-chia kungasiza ekwehliseni ukuvuvukala nomfutho wegazi ophakeme namazinga kashukela egazini (,).

Futhi, le recipe ayinakuba lula ukuyilungisa. Konke okudingayo ukwenza lokhu kudla okumnandi izithako, i-blender, kanye neziqukathi zokugcina i-chia pudding yakho isanda kungena efrijini ize ilungele ukujatshulelwa.

Chofoza lapha ukuthola iresiphi ephelele.

4. Ama-muffin ezinongo zamathanga ePaleo

Ama-muffin wendabuko wendabuko ngokuvamile ashukela aphezulu futhi aphansi amaprotheni ne-fiber. Kodwa-ke, ungenza ama-muffin amathanga amnandi futhi anempilo ngokuswayipha izithako ezimbalwa.

Ukwandisa okuqukethwe kwe-fiber namaprotheni kwama-muffin akho kubenza banelise ngokwengeziwe futhi kungasiza ukwehlisa amazinga akho endlala usuku lonke ().

Le iresiphi ye-muffin yethanga isebenzisa ufulawa kakhukhunathi ukuze iqoqe okuqukethwe kwe-fiber namaqanda aphelele ukupakisha amaprotheni namafutha anempilo kulezi zimpahla ezihlwabusayo kodwa ezinempilo.

Lawa ma-muffin enza ukudla okunezakhamzimba uma ufuna ukwelashwa kwamathanga amnandi kancane.

Chofoza lapha ukuthola iresiphi ephelele.

5. Isobho lamathanga elosiwe eli-creamy

Isobho lamathanga elinomsoco kuyisinqumo esihle kakhulu sokwanelisa isifiso sokudla okulula.

Futhi, ukukhetha ukudla isobho esikhundleni sokudla okuphezulu kwekhalori njengama-chips noma amakhukhi kungaba ukukhetha okuhle ukukwenza udle kancane ekudleni okulandelayo.

Olunye ucwaningo lukhombisile ukuthi ukudla isobho ngaphambi kokudla kungasiza ekunciphiseni ukungena kwekhalori, okungasiza labo abafuna ukusebenzisa ama-calories ambalwa (,).

Le iresiphi ihlanganisa izithako ezinomsoco njengethanga elosiwe, ugarlic, u-anyanisi, uwoyela womnqumo, izinongo, nobisi lukakhukhunathi ogcwele ukudala isobho elinokhilimu, nelanelisayo.

Gcina isobho ezitsheni zengilazi ezabiwe ekhaya noma emsebenzini ukuze ube nokudla okunomsoco esandleni lapho kugadla indlala.

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6. Ithanga ushokoledi oshisayo

Yize inkomishi kakhokho eshisayo ingaba esinye seziphuzo eziduduza kakhulu, izingxube eziningi zeshokoledi eshisayo ezenziwe ngaphambilini zivame ukugcwala izithako ezingenampilo njenge-high-fructose corn syrup.

Ngenhlanhla, ukwenza inguqulo enempilo yoshokoledi oshisayo kuyashesha futhi kulula. Futhi, ukwenza ushokoledi oshisayo owenziwe ekhaya kukuvumela ukuthi ungeze ukunambitheka okwehlukile ekuxubeni - njengethanga.

Le iresiphi eshisayo ye-vegan isebenzisa i-purée yangempela yamathanga, ubisi lwe-alimondi, i-cocoa powder, isinamoni, i-nutmeg, ama-clove, nesiraphu ye-maple ukudala ushokoledi oshisayo onamathanga onamaphupho ofanelekile wokudla okunambitheka kamnandi.

I-purée yamathanga ineza ukukhushulwa okwengeziwe kwamavithamini namaminerali ngenkathi i-cocoa inikeza umthombo omuhle kakhulu wama-antioxidants anamandla e-flavonoid, angasiza ukuthuthukisa ukusebenza kwengqondo ngokuya ngezifundo ezithile ().

Chofoza lapha ukuthola iresiphi ephelele.

7. Iphayi lamathanga linongwe imbewu yamathanga

Imbewu yamathanga inezakhi ezinomsoco, iyahlukahluka, futhi iyaphatheka, okwenza kube ukhetho oluhle lokudla okunempilo, okuhamba phambili.

Imbewu yethanga iphezulu ku-magnesium yamaminerali, edingekayo emisebenzini eminingi ebalulekile emzimbeni, njengokucutha kwemisipha, ushukela wegazi kanye nomthetho wegazi, ukukhiqizwa kwamandla, kanye nokunakekelwa kwempilo yamathambo (,).

Yize imbewu yamathanga imnandi lapho idliwa ingacacanga, le iresiphi ikhahlela ukunambitheka kwayo ngokunezela ubumnandi obuvela esiraphu ye-maple kanye nokunambitheka okufudumalayo okuvela kunongo yamaphayi wethanga.

Zama lezi zinhlamvu zamathanga ngokucacile noma uzihlanganise nama-apula omisiwe, ukhukhunathi ongenashukela, nama-walnuts wokuxuba okunamandla.

Chofoza lapha ukuthola iresiphi ephelele.

8. Iphayi lamathanga ama-oats ebusuku

Yize ama-oats asebusuku bedliwa ngokudla kwasekuseni, abuye enze ukhetho lokudla okuphezulu.

Ama-oats asebusuku alungele abantu ababhoreka kalula, njengoba lesi sidlo singenziwa nganoma yisiphi isithako, kufaka phakathi ithanga.

Le iresiphi yama-oats amnandi yenziwa ngobhontshisi wamathanga, i-yogurt yamaGrikhi, ubisi lwe-alimondi, oats ogoqiwe, imbewu ye-chia nezinongo ezinjenge-ginger yomhlabathi.

Ukwengezwa kwe-yogurt yamaGrikhi kwandisa okuqukethwe kwamaprotheni kwalesi sidlo esinenhliziyo okuqinisekile ukukugcina unelisekile amahora. Uma ufisa ukudla okuthe xaxa kokugcwalisa, faka phezulu oats yakho yasebusuku ngamantongomane aqoshiwe, imbewu, izithelo ezomisiwe, noma ukhukhunathi ongenashukela ().

Chofoza lapha ukuthola iresiphi ephelele.

9. Igalikhi eyosiwe ne-rosemary ithanga hummus

IHummus iyidiphu eyanelisa kakhulu, futhi esebenza ngezindlela eziningi engahlanganiswa nezithako ezinomsoco noma ezimnandi. Ingxenye engcono kakhulu yokwenza i-hummus ukuthi ungangeza noma iziphi izithako inhliziyo yakho - noma isisu - ezifisayo.

Le iresiphi ye-hummus ishada nama-flavour amnandi kagalikhi othosiwe, i-rosemary, nethanga bese ilifaka kudiphu eyodwa emnandi, enomsoco ongathokoziswa nganoma yisiphi isikhathi sosuku.

Ngaphandle kokumnandi, izithako ezikule recipe ziletha izinzuzo ezithile zezempilo. Isibonelo, igalikhi inezinhlanganisela zamandla ezinesibabule ezinamandla okukhulisa ama-immune, anticancer, kanye ne-anti-inflammatory ().

Futhi, i-rosemary iyikhambi lokwelapha elinezinto ezilwa nokuvuvukala kanye ne-antioxidant, okwenza le nhlanganisela ye-flavour ibe lusizo ikakhulukazi empilweni yakho yonke ().

Ngokwengeziwe, i-hummus igcwele i-fiber, amaprotheni, amafutha anempilo, i-calcium, i-magnesium, ne-folate, okwenza kube ukukhetha okuhle kokudla okulula ().

Chofoza lapha ukuthola iresiphi ephelele.

10. Ithanga lesinongo ibhotela le-alimondi

Yize eminye imikhiqizo yebhotela yamantongomane igxumele enqoleni yezinongo zamathanga futhi inikela ngemikhiqizo enamathanga, ukwenza ibhotela lakho lethanga le-spice nut ekhaya kulula futhi kungakusiza ukonge imali.

Ama-alimondi anomsoco kakhulu futhi agcwele amaprotheni namafutha anempilo. Ucwaningo oluningi lukhombisile ukuthi ukudla ama-alimondi kungakusiza ugcine isisindo somzimba esinempilo, uthuthukise impilo yenhliziyo, futhi ulawule amazinga kashukela egazini (,).

Le bhotela le-spice almond butter lihlangana kahle nokudla okuhlukahlukene okunempilo, kufaka phakathi ama-apula asikiwe, izaqathe zezingane, noma ama-chipain chips. Ingasetshenziswa futhi njenge-topping esihlwabusayo se-oatmeal, iyogathi, noma ucezu olujiyile lwesinkwa esenziwe ngamathanga.

Ngaphezu kwalokho, le recipe ilula njengephayi futhi idinga ama-alimondi kuphela, i-purée yamathanga, i-pumpkin spice, isinamoni, isiraphu ye-maple, usawoti kanye ne-processor yokudla.

Chofoza lapha ukuthola iresiphi ephelele.

Okubalulekile

Yize izindlela zokupheka eziningi ezinamathanga nokudla okulula okuthengwe esitolo kuqukethe izithako ezingenampilo, ukudla okulula okwenziwe ekhaya, okugcwala amathanga kulolu hlu kugcwele ukunambitheka futhi kusebenzisa izithako ezithuthukisa impilo yonke.

Futhi, izindlela zokupheka ezibalwe ngenhla zenziwa ngezithako ezinomkhawulo futhi kulula ukuzenza - ngisho nalabo abangenalwazi ekhishini.

Ngokuzayo lapho uhlangabezana nokulangazelela ukwelashwa okuphekwe ngamathanga, lezi zindlela zokupheka zokudla okugculisayo nokho okunempilo zikuhlanganisile.