Usuku ekutyeni kwam: Umcebisi ngesondlo uMike Roussell

Umxholo

• Isidlo sakusasa: I-omelet kunye ne-Mozzarella, i-yogurt yesiGrike kunye neziqhamo
• Isidlo sakusasa sesibini: Blueberry Smoothie
• Isiselo Sakusasa: Ikofu
• Isidlo sasemini: Inkukhu ephekwe ngepani kunye neembotyi eziluhlaza ngeoyile yomnquma
• I-Snack yasemva kwemini: I-Brad's Raw Leafy Kale Chips
• Isidlo sangokuhlwa: I-Sausage yenkukhu kunye ne-Sautéed Kale
• Uphengululo lwe

Njengogqirha wethu wokutya, uMike Roussell, Ph.D., uphendula imibuzo yomfundi kwaye abonelele ngengcebiso yeengcali malunga nokutya okusempilweni kunye nokwehla kobunzima kwikholamu yakhe yeveki. Kodwa sizama into entsha kule veki, kwaye endaweni yoko ukuxela Samcela ukuba adle ukutya esikutyayo bonisa thina. Kwaye asithethi ngoluhlu lwegrosari (sonke sibonile ukuba yeyiphi imveliso entsha kunye neyogathi yeGreek ijongeka njani). Sacela uGqirha Mike ukuba athathe ifoto yayo yonke into ayilumayo kunye ne-gulp edlulisa imilebe ngexesha elinye leeyure ezingama-24. Uye wathi ewe!

Funda ukuze ubone ukuba ugqirha wezidlo ze-SHAPE uhlala njani omncinci kwaye anelisekile ukusukela kusasa kude kube ngokuhlwa.

Isidlo sakusasa: I-omelet kunye ne-Mozzarella, i-yogurt yesiGrike kunye neziqhamo

Ndiqale usuku lwam nge-omelet ye-4 yeqanda ene-mozzarella entsha kunye nebasil entsha kunye neyogathi yamaGrike enembewu ye-chia kunye neeblueberries.

Khange ndiphakamise zintsimbi namhlanje ngenxa yokutya ukutya okupheleleyo kwe-carbohydrate kungaphantsi kunokuba bendinako. Ngeentsuku zokuqeqesha ubunzima, iiyantlukwano ezimbini eziphambili kwi-carbohydrate intake iya kuba ngexesha lesidlo sakusasa kunye nexesha lokutya emva kokusebenza kwam. Ngokomzekelo, i-yogurt yesiGrike apha iya kutshintshwa nge-oatmeal okanye isonka esihlumayo.

Isidlo sakusasa sesibini: Blueberry Smoothie

Le blueberry smoothie yenziwa nge-vanilla low-carb Metabolic Drayivu yeprotein powder, iblueberries efriziwe, iSuperfood (i-antioxidant ephezulu, iziqhamo ezomiswe ngumkhenkce kunye nemifuno), i-walnuts, isidlo seflakisi, amanzi kunye ne-ice. Ilayishwe ngezakha mzimba, iiprotheyini, ifayibha, kunye neeasidi ezinamafutha. Ngamanye amaxesha ndibuyisela amanzi ngobisi lwe-alimondi engenashukela okanye ubisi lwecoconut olunencasa So Delicious for a different flavour and nutrient profile. Unokusebenzisa iti eluhlaza eluhlaza eyimpuphu endaweni yokongezwa kweSuperfood.

Isiselo Sakusasa: Ikofu

Ndinomenzi wekofu eKeurig e-ofisini yam, intle kodwa ngamanye amaxesha yenza ukondla ikhofi kube lula kakhulu. Ndizama ukunciphisa kum kwiikomityi ezimbini ngosuku; ukuba ndisela ngaphezu koko ndizibona ndingaseli ngokwaneleyo iti namanzi.

Ndithatha ikofu yam emnyama ukuze kungabikho kukhathazeka malunga neekhalori ezongezelelweyo ezivela kwizongezo zekofu. Izinto ezifana neswekile, isiraphu, kunye nekhilimu ehlutshiweyo zezo zithatha ikofu ngoko nangoko kwimpilo ukuya kwimpilo. Ikofu ngokwayo ilayishwe nge-antioxidants kunye ne-caffeine ethintela ukuwohloka kwe-cyclic AMP, ikhompawundi enceda ukugcina oomatshini bakho abatshisa amanqatha basebenza ixesha elide.

Isidlo sasemini: Inkukhu ephekwe ngepani kunye neembotyi eziluhlaza ngeoyile yomnquma

Isidlo sasemini sanamhlanje ibingamathanga enkukhu agalelwe ngepani, iimbotyi eziluhlaza ezigalelwe ioyile ye-olive eyongeziweyo, kunye nesaladi yemifuno exutyiweyo eneoliva yekalamata kunye nepepile ebomvu. Amathanga enkukhu yindawo entle yokuphuma kwimonotony yamabele enkukhu. Banomlinganiselo omncinci wamanqatha (4 grams vs. 2.5 grams) kodwa kuncinci kunabantu abaninzi abacingayo (qinisekisa nje ukuba ususa ulusu kwaye unqumle amanqatha angaphezulu).

Ukutya okufana neminquma ephilisiwe, iipepile ezibomvu ezigcadiweyo, okanye iitumato ezomisiweyo lilanga yindlela elula yokongeza incasa kwiisaladi ngaphandle kokujikela kwikhalori- kunye nezinxibo zesaladi ezigciniweyo.

I-Snack yasemva kwemini: I-Brad's Raw Leafy Kale Chips

Ndihlala ndizenzela ezam iichips zangaphambili kodwa oku bekunyanga okuncinci (kwaye bendifuna ukuzizama ndenzelwe umthengi). Ukwenza iitshiphusi zakho zakudala kulula: Yilahle ngeoyile encinci, usasaze kwiphepha lokubhaka, ityuwa kunye nepepile, kwaye ubhake kwii-350 degrees imizuzu engama-20.

Isidlo sangokuhlwa: I-Sausage yenkukhu kunye ne-Sautéed Kale

Ewe, i-kale kwakhona. Umfazi wam kunye nam sikukhabe kakhulu-kulula ukupheka. Apha, i-kale ilungisiwe ngeoyile yekhokhonathi, itswele edikiweyo, kunye nedash yeMelinda's Habanero XXXtra Hot Sauce. Iisoseji zenkukhu ziphekwe kwangaphambili, okwenza esi sidlo ngokukhawuleza kwaye kulula ukusilungiselela.

Oku ngekhe yabona nantsi ukuba nam ndonwabele iglass ye wine.

Uphengululo lwe