Iindlela ezi-3 eziKhawulezayo zokwenza ukutya okuPakethelweyo kube sempilweni

Umxholo

• Uphengululo lwe

Kwilizwe elifanelekileyo, sonke singapheka ukutya okufanelekileyo okufanelekileyo kwe-Instagram yonke imihla. Kodwa sonke sixakekile-yiyo loo nto sixhomekeke kukutya okuhlanganisiweyo amaxesha ngamaxesha. Ingxaki: iinxalenye ezincinci ezishiya into enqwenelekayo kwisebe lemveliso. Yiyo loo nto kufuneka wenze ugqirha omncinci, utsho u-Ashley Koff, R.D Njani? Qalisa ngohlobo olusempilweni kokutya okuhlanganisiweyo onokukufumana, ucebisa (jonga izinto ezibonakalayo, izithako zendalo kunye ne-sodium milligrams engaphantsi kwama-500 yokungena), kwaye ulandele ezi ngcebiso ukubanika incasa kunye nokonyusa isondlo.

Iipakethi zeOatmeal ezikhawulezileyo

Ukufihla ibhokisi yezi kwidesika yakho (bamba iindidi ezicacileyo ngaphandle kweeswekile ezongeziweyo) kunokuba ngumgcini wokutya wasekuseni nasemva kwemini. Ngeentsuku obaleka ngazo emva kwexesha, uya kuba nokutya okulula okulindileyo. Ngakumbi: I-mug ye-oatmeal esele yabiwa yenza iqebengwana elininzi lokufumana isidlo sasemini ukuya kwisidlo sangokuhlwa. UKoff ucebisa ukongeza amanqatha amancinci asempilweni kwincasa kunye nokuhlutha-zama iibhotolo zamandongomane okanye imbewu-kunye neprotheyini ethile, njengepowuphu yeproteni. (Ukuba usekhaya, zama ukutya okunencasa kunye nokufaka isitya ngeqanda eliphilayo.) Ukuba kukutya okutyiwayo okumnandi okunqwenelekayo, yongeza iichips yetshokholethi emnyama ukuze ufumane unyango oluzaliswe yifayibha. (Ngangcono, fumana inkuthazo ngenye yezi Recipes ze-Oatmeal zili-16.)

Inkonkxiweyo okanye isobho esibhokisi

Ngezongezo ezimbalwa, ungathatha i-tomato okanye ibutternut squash soup okanye umhluzi wenkukhu uyiguqule ibe sisidlo esipheleleyo, ngaphantsi kwemizuzu emihlanu. Yilahle imifuno efriziwe ephilayo kwisuphu ngelixa ishushu, ucebisa uKoff. Khetha inguqulelo yesodium ephantsi njengokukhanya kwiinketho zesodium kwiKitchen ka-Amy kwaye ukhulise incasa (ngaphandle kokufaka ityuwa) ngokugqogqa isiqholo sakho. I-hemp okanye enye imbewu iya kukunika i-crunch kunye ne-fat fat, kwaye inyama eseleyo (njenge-sausage ephekiweyo okanye inyama ye-taco) inokunyusa iprotheni.

Izidlo sangokuhlwa ezibandayo

UKoff uthi ufumanisa ukuba ukutya okuninzi okukhenkcezisiweyo kuneeprotein zezilwanyana ezisemgangathweni, ke ucebisa ukuba ukhethe ukutya okungenayo imifuno kwaye ungeze kwiproteni yakho. Gcina iintlanzi ezizinzileyo ezinqiniweyo, njengeesalmon, endlwini kangangeeveki xa ungenalo ixesha lokuthenga ukutya. (Siqokelele ezona zidlo ziGqiqiweyo ziPhantsi kwama-400 eCalories.)

Uphengululo lwe