Kutheni izitya zeenkozo ziFomyula egqibeleleyo yeSidlo seMpilo

Umxholo

• Kwakhona malunga nefomula yentsapho
• 1. I-Scallops + ii-avocado + iimbewu ze-hemp + kale
• 2. I-tempeh etshayayo + ihluma + iminqathe + beet + irayisi emdaka
• 3. Iphantsi iturkey + ipepile + iimbotyi ezimnyama + iitshiphusi zenyama
• 4. Isalmon etshayiweyo + ikhukhamba + iavokhado + irayisi emdaka
• 5. Inkukhu etshayayo + ingqolowa eyosiweyo + i-kale coleslaw + irayisi emhlophe
• 6. Inkukhu yeTeriyaki + ipinapple eyosiweyo + zucchini + irayisi yekhokhonathi
• 7. Iqanda + iavokhado + kraut + iigrawheat groats
• 8. IiAlmonds + i-broccoli + edamame + iquinoa
• Sukuzakha ngaphambili izitya
• Ukulungiselela isidlo: Umxube wenkukhu kunye neVeggie kunye noMdlalo

Ngexesha labapheki abacothayo kunye nemimangaliso yepani enye, izidlo ze-monochrome ziye zalungiselela indlela esikonwabela ngayo ukutya kwethu. Ngelixa amandla okufumana isidlo sangokuhlwa kwisitya esinye esihlambekayo kufanelekile ukuba sithuthuzeleke, sihlala silibale ukuba intuthuzelo iyabhakwa- hayi kuphela kukutya- kodwa kuyilo lwesitya.

Ukusuka ekubambeni ukufudumala ukuya ekutyeni ubumnandi obubekwe ngaphakathi, ukutya kwisitya kufana nokuqhekeza umhlaba kunye nokugcina bonke ubunzima obuneziqholo kweli hlabathi.

Kwaye njengoko uFrancis Lam wabhalela iNew York Times, isitya seenkozo asikho malunga neresiphi - imalunga nefomula yengqolowa, iproteni, imifuno, kunye nokunxiba okudala ukuluma okugqibeleleyo, okulungeleleneyo.

Kwakhona malunga nefomula yentsapho

Ukuthatha isitya sokutya okuziinkozo kukwangaphezulu kokutya isidlo: ukuseta okulula kubonisa uhlobo olulibalekileyo lomthendeleko.

Ngaphandle kwesitya somntu ngamnye kunye noluhlu lokukhetha okunempilo kokutya, kukho utshintshiselwano lokwazi ukuba utya nabani. Nokuba bubusuku nje obuqhelekileyo kunye nabantwana okanye abantu ohlala nabo, umntu ngamnye ufumana ukwakha isitya esenziwe ngobuntu babo.

Uyazazi izinto abazithandayo nabangazithandiyo, ii-quirks zomzuzwana, kunye neemvakalelo zolo suku ... kwaye njengoko bebambelela etafileni kangangemizuzwana, wonke umntu ukhululeka ngakumbi.

Izitya zokudla okuziinkozo nazo zinokulungiselela okuncinci kunye noxinzelelo kunokutya okugcweleyo kuba onke amacala (kwaye ke incasa combos) zibekelwe abantu ukuba bazikhethele ngokwabo. Ukusuka ekunxibeni kwiprotein, incasa ayixhomekekanga kubuchule bompheki.

Ngokukhawuleza? Sebenzisa okuseleyo okanye ube nemifuno ilungele isidlo-sokulungiselela isidlo. Ngaba uphulukene nezimvo? Iinxalenye zenza yonke le nto-ke ungoyiki ukudibanisa!

Ngokuqinisekileyo ngekhe uhambe gwenxa (ngaphandle kokuba utshise ukutya).

Kodwa ukuba usemtsha kwilizwe lesitya sokutya okuziinkozo, sikhethe ii-combos zethu ezisibhozo esizithandayo zokutya eziya kuthi zanelise wonke umntu.

1. I-Scallops + ii-avocado + iimbewu ze-hemp + kale

Ukuba bekukho isitya sokutya okuziinkozo esifanelekileyo ebusuku, kunokuba njalo. Ifakwe ii-scallops eziselwandle ezibolileyo, iitapile ezigcadiweyo kunye neepepile ebomvu, imbewu ye-hemp, kunye ne-avocado e-creamy, le mbiza yamandla ingumthombo ogqwesileyo wamafutha asempilweni, ifayibha kunye neevithamini ze-B. Fumana iresiphi!

2. I-tempeh etshayayo + ihluma + iminqathe + beet + irayisi emdaka

Inkwenkwezi yesi sitya selayisi sinomdla kakhulu, ngaphandle kwamathandabuzo, yitempeh yomsi. Ukuhlanjululwa ngomsi wamanzi, i-hoisin sauce, kunye nesiraphu ye-maple, le tempeh eneprotheyini emnandi iqinisekisa ukuba awuyi kuphoswa yinyama. Irayisi emdaka iphekwe nge-aromatics kwaye ifakwe i-tempeh, amahlumelo, imifuno eninzi, kunye neqanda eliphekiweyo ngokugqibeleleyo. Esi sitya sinemibala siyakulunga kunye netafile kwisithuba esingaphezulu kweyure. Fumana iresiphi!

3. Iphantsi iturkey + ipepile + iimbotyi ezimnyama + iitshiphusi zenyama

I-Weelicious idala izitya ezimnandi, ezilula, ezilungele abantwana. Esi sitya se-taco asikho ngaphandle. Ukutya okuziinkozo kwesi sitya kuza ngohlobo lwee-tortillas zengqolowa, ezongeza ukwanda, ubume, kunye nokuzonwabisa kubantwana (kunye nabantu abadala). Ubeko lwe lettuce entsha, iimbotyi ezimnyama, imifuno esandula ukwenziwa, iturkey ecekeceke, kunye netshizi ziyadibana zenze isitya se taco esigcwele ifayibha kunye ne protein kwaye sikulungele malunga nemizuzu eli-15. Fumana iresiphi!

4. Isalmon etshayiweyo + ikhukhamba + iavokhado + irayisi emdaka

Ngaba unqwenela i-sushi kodwa awufuni kujongana nengxaki yokuyiqengqa? Faka le salmon isitya seBuddha. Esi sitya siqulunqweyo sidibanisa zonke ii-umami flavour ze-sushi kwisiqingatha sexesha. Irayisi emdaka, ikomkomere edlakadlaka, iavokhado e-creamy, kunye ne-salmon etshayiweyo, esi sitya sine-20 yeeprotein kwaye siyakulunga kwimizuzu eyi-15. Fumana iresiphi!

5. Inkukhu etshayayo + ingqolowa eyosiweyo + i-kale coleslaw + irayisi emhlophe

Khanyisa i-grill kanye kwesi sitya se-BBQ kwaye uya kuba nesidlo sasemini esilungiselelwe isidlo iveki yonke. Ngama-39 eeprotheyini kunye ne-10 gram yefayibha, ezi zitya zokutya okuziinkozo ziyimpilo entle kwi-barbeque yokukhonkotha ngomnwe. Inkukhu etshayayo, ingqolowa eyosiweyo, kunye ne-coleslaw e-crunchy ye-kale yankqonkqoza isitya sokutya okushiyekileyo epakini. Fumana iresiphi!

6. Inkukhu yeTeriyaki + ipinapple eyosiweyo + zucchini + irayisi yekhokhonathi

Ukunambitha kwehlobo nangaliphi na ixesha ongathanda ngalo, isitya sokutya okuziinkozo saseHawaii sinomqolo. Ilayishwe ngerayisi yekhokhonathi, ipinapple eyosiweyo, kunye nenkuku e-teriyaki-glazed, esi sitya sigubungela zonke iziseko zeetropiki ukwenza isitya esipakishwe yiprotein egcwele ivumba. Musa ukoyikiswa ngokwenza isosi yakho ye-teriyaki- le nguqulo ilula kwaye kufanelekile. Fumana iresiphi!

7. Iqanda + iavokhado + kraut + iigrawheat groats

Ngubani othe izitya zokutya okuziinkozo zithintelwe kwisiqingatha sesibini sosuku? Apha, i-buckwheat iphekwe kwioyile encinci yekhokhonathi kunye ne-Himalayan ityuwa epinki ukwenza isiseko sesitya esingenanto ngaphandle kwe-oatmeal yakho yasekuseni. Phezulu ngejalapeno kraut, isipinatshi, kunye neqanda elosiweyo kwisitya esiya kukunika amandla ngalo lonke usuku lwakho. Fumana iresiphi!

8. IiAlmonds + i-broccoli + edamame + iquinoa

Sonke siyayazi indlela enkulu ngayo iquinoa. Kodwa esi sitya asipheleli apho. Ifakwe iiamangile, imbewu ye-chia, i-broccoli, kunye ne-kale, le isitya sokutya okuziinkozo esidibeneyo sibandakanya iitoni ze-superfoods kwaye ayincami nayiphi na incasa. Ukutshintsha ubusi nge-agave ekunxibeni kwaye esi sitya siyi-vegan, nayo. Fumana iresiphi!

Sukuzakha ngaphambili izitya

Ngaphandle kwesidlo-ulungiselela imifuno yakho kunye neeproteni, sukuyakha izitya ngaphambi kokuba kuqale isidlo sangokuhlwa. Endaweni yoko, uya kufuna ukubeka izitya ezingenanto (okanye ubeke iinkozo eziphekiweyo kwisitya) kwaye umntu ngamnye makazibambele izabelo.

Kuya kufuneka ubakhokele abantwana abancinci ukuba balungelelanise ukukhetha kwabo ngokwahluka kancinci, kodwa siqaphele ukuba ukuboniswa kokukhetha kukhuthaza abantu abadala ukuba batye ukutya okuthe kratya.

Kwaye xa incasa ilele ekunxibeni, kulula kakhulu ukudibanisa (kunye nokufihla) yonke into kunye nantoni na.

Ukulungiselela isidlo: Umxube wenkukhu kunye neVeggie kunye noMdlalo