Iimpazamo ezili-15 zesidlo sakusasa ezibangela ukutyeba

Umxholo

• Cinga ngaphambi kokuluma kwakho kokuqala
• Sukukhohliswa yiJuice
• Gcwalisa ... iNdlela eseMpilo
• Uyanikezela Kwisilingo
• Musa ukuLawula iKofu
• Yiya ngokulula kwizongezo zeKofu
• Yilungele Xa Indlala Ihlasela
• Namathela kuLowo ukhonzayo
• Musa ukuThengisa oomatshini bokuthenga
• Lungiselela Ukujongana neBuffet
• Khumbula le Mantra
• Musa ukuthembela kwiiBar zesidlo sakusasa
• Lumkela iiCocktails zeBrunch
• Yenza isidlo sakusasa sinyanzelekile
• Yongeza iglasi yeH2O
• Uphengululo lwe

Siyazi isidlo sakusasa sesona sidlo sibaluleke kakhulu sosuku, kodwa yintoni thina musa yazi malunga nesidlo sakusasa singabe singaqondanga sipakishe iiponti! Sibonisene nengcali yezempilo UGqirha Lisa Davis, iSekela likaMongameli weMicimbi yezeNzululwazi kunye neClinikhi kwi-Medifast, ukuveza i-15 yesidlo sakusasa esikhulu kunazo zonke.

Cinga ngaphambi kokuluma kwakho kokuqala

Xa abantu osebenza nabo bezisa ukuphatha, iofisi inokuba ngumgibe wekhalori. Ingcebiso kaDavis? “Yima, uzinze, uphefumlele phezulu, kwaye ugxile kwiinjongo zakho zempilo,” utshilo. Kukuphi okungcono: incasa yemuffin okanye imvakalelo yokufikelela kwiinjongo zakho?

Sukukhohliswa yiJuice

Unokucinga ukuba ukuhlahlela iglasi ye-OJ yindlela entle yokuqala usuku lwakho, kodwa uninzi lweentlobo ezithengiweyo ezivenkileni zigcwele iswekile. Ukutya okunempilo kwejusi yeorenji kumalunga nokuba ungacudisa kwiorenji enye, utshilo uDavis. "Umbono ongcono unokuba neglasi yamanzi kwaye utye iorenji uqobo: Isiqhamo sonke sikunika zonke iivithamini kunye neeminerali zencindi, kunye nefayibha yokugcwalisa isisu enokunceda ukuthambisa indlala kude kube sasemini."

Gcwalisa ... iNdlela eseMpilo

UDavis uthi iipanekuku kunye ne-waffles azikho ukutya kwasekuseni, ngakumbi xa zikhatshwa isiraphu eneswekile. "Endaweni yoko, zama ukutya okusanhlamvu okuziinkozo okanye i-toast, kwaye uzame ukufumana iprotein ngohlobo lwe-oyile ephantsi okanye engenamafutha, inyama ebuthathaka, okanye abamhlophe beqanda, utshilo. "Uya kuziva uzele ixesha elide."

Uyanikezela Kwisilingo

Iipasile zesidlo sakusasa zimnandi, kodwa xa ujongene nokuphatha into yokuqala kusasa, zama konke okusemandleni akho ukuxhathisa. "Iinkozo ezineswekile, iikeyiki zethowusti, iigels kunye neesinamon rolls ziyalinga, kodwa zinokubangela ispike kwiswekile yegazi, zilandelwe kukuphahlazeka kwamandla amancinci kunye nendlala, enokubangela ukuba kuhlaselwe i-snack ngentseni," Utsho uDavis.

Musa ukuLawula iKofu

Akunyanzelekanga ukuba uyincame ikomityi yakho yasekuseni kaJoe, nokuba ufuna ukutya okunempilo. "Ngaphandle kokuba ube novakalelo kwi-caffeine okanye imeko yonyango eyenza ukuba kungabi bubulumko ukuyitya, ikofu inokuba yindlela emnandi neyendalo yokunyusa imeko yakho kunye nokusebenza kwengqondo," utshilo uDavis. "Ukuba ufuna ngaphezu kwekomityi okanye ezimbini ukuze uhambe kusasa, usenokungalali ngokwaneleyo. Ikofu ayithathi ndawo ye-zz yokwenene."

Yiya ngokulula kwizongezo zeKofu

"Yile nto uyongeza kwikofu enokongeza iiponti kunye nee-intshi," utshilo uDavis. "Iswekile, iisyrups ezinencasa, ikhrimu etyumkileyo, kunye nesiqingatha kunye nesiqingatha zinokujika ikomityi yekofu ibe yibhombu yekhalori yokwenyani, kwaye ukuba unayo enye okanye ngaphezulu ngosuku ngalunye, ezo khalori ziya kongeza. Thabatha kancinci Iswekile kunye namafutha ngokuthe ngcembe kwaye usebenzele ukonwabela i-brew yakho yasekuseni kufutshane 'neze' njengoko unokuyenza."

Yilungele Xa Indlala Ihlasela

Ukuba uhlala ungxamele ukuya emsebenzini kwaye utsibe isidlo sakusasa, gcina ukutya okunempilo. "Isitshixo sokutya okunempilo siceba kwangaphambili," utshilo uDavis. "Iyavakala into yokugcina ukutya okunesondlo, okungekho iswekile kwidrowa yakho yedesika okanye kwifriji yeofisi."

Namathela kuLowo ukhonzayo

Ukuhambisa iproteni nganye enamafutha asezantsi, iziqhamo okanye imifuno, kunye nesonka sengqolowa okanye isiriyeli yindlela elungileyo yokwenza ukuba umzimba nengqondo yakho uzilungiselele iimfuno zosuku lwakho. Nangona kunjalo, kufuneka uqiniseke ukuba inani leekhalori ozityayo ngexesha lesidlo sakusasa lisebenza ngaphakathi kwithagethi yakho yemihla ngemihla. "Awuqinisekanga ukuba umntu ukhonza njani? Sebenzisa la maqhinga ukwenza ukuba kubelula ukuhlala kumkhondo.

Musa ukuThengisa oomatshini bokuthenga

"Nangona ziphezulu kunamafutha kunye neekhalori, iityhefu zamandongomane ezivela kumatshini wokuthengisa ziya kukunika iprotein kunye nefayibha, eya kukugcina uzive ugcwele ixesha elide kunokuba ungatsho umrhumo," uDavissays. "Ukuba unako, tsiba uye kwivenkile elula ubambe iyogathi engenashukela, intonga yesonka samasi, isiqhamo sonke, okanye ibrotey encinci."

Lungiselela Ukujongana neBuffet

Usenako ukonwabela isidlo esanelisayo ngaphandle kokuzifaka bubudenge kwi-buffet ye-brunch yempelaveki. Ziphephe nje izinto ezinje ngeemuffins, iijusi yeziqhamo iicocktails, kunye neelekese. Qala ngamaqanda, inyama ebhityileyo (zama ibhekoni yaseKhanada endaweni eqhelekileyo), isalmon, imifuno emitsha kunye neziqhamo,” utshilo uDavis.

Khumbula le Mantra

"Kukho intetho endala ethi," Yitya isidlo sakusasa njengenkosi, isidlo sasemini njengenkosana, kunye nesidlo sangokuhlwa njengehlwempu, "utshilo uDavis. Gcina esi sicatshulwa engqondweni yonke imini, kwaye uya kuba usendleleni eya ekulahlekeni kobunzima obunempilo ngokukhawuleza!

Musa ukuthembela kwiiBar zesidlo sakusasa

I-Granola kunye neentsasa zesidlo sakusasa zihlala zisebenza njengokutya ngokukhawuleza, kodwa uninzi lwazo luneekhalori ezininzi njenge dessert! Uninzi lweentsimbi zegranola zithengisa ii-oatmeal cookies ezineswekile eninzi kunaleyo uyifunayo, utshilo uDavis. "Ibhotolo yamandongomane encinci kwisilayidi esisongiweyo sesonka esineenkozo kungcono. Yenza ezi ziisendwitshi zincinci ngaphambili kwaye ugcine enye efrijini ekhaya, enye emsebenzini."

Lumkela iiCocktails zeBrunch

Inoba awukho noshing ngebreakfast okanye brunch, khumbula isidlo sakho sokuqala sosuku kufuneka sikondle, singakunqonqozi (kwaye wongeze iikhalori ezingaphezulu)! "Hamba lula etywaleni," utshilo uDavis. "Le ounce yevodka kuMary wakho onegazi yongeza malunga neekhalori ezili-100."

Yenza isidlo sakusasa sinyanzelekile

Nokuba uvuka uziva ugcwele kwisidlo sangokuhlwa sangokuhlwa, zama ukuntywila into encinci ekuseni. "Ukutya okunzima ngokuhlwa kunokwenzeka ukuba kuyongamele inkqubo yakho yokwetyisa kwaye kungaphazamisa nokulala ngokuzolileyo," utshilo uDavis. "Kodwa ukuba uyazonwabela kanye okwexeshana, gcinani engqondweni ukuba nokuba uziva ugcwele ngentsasa elandelayo, khange ube nasondlo okoko walala. Ukutsiba izidlo kunokubangela ukuba imetabolism yakho yehle, ke ukuba unako "

Yongeza iglasi yeH2O

Kuhlala kuluncedo ukufaka iglasi enkulu yamanzi njengenxalenye yesidlo sakusasa. "[Amanzi aya] kukufakela amanzi kwaye akuncede uzive ugcwele kwaye wanelisekile," utshilo uDavis.

Uphengululo lwe