Ukutya okunempilo kwemizuzu emi-5 onokuthi uQhube ngayo nanini na

Umxholo

• Protein Breakfast Bowl
• Iprotheni yesidlo sasemini
• Pasta Chicken Dinner
• Uphengululo lwe

Ukutya okukhawulezileyo akusoloko kufuneka kuthetha ayinampilo ukutya. Thatha ezi ndlela zokupheka zivunyiweyo zisuka kuChris Mohr, RD, ezithatha ithuba lokutya okulungele ukutya ngokukhawuleza. Ngokutya okumbalwa okukhoyo ngesandla, ungafumana isidlo sakusasa, isidlo sasemini, okanye isidlo sangokuhlwa kwisithuba esingaphantsi kwemizuzu emihlanu (ewe, ngokwenene).

Protein Breakfast Bowl

Esi sidlo sipakisha ipunch yeeprotein, ethi abantu abaninzi bangayikhathaleli ngexesha lesidlo sakusasa, ngokuka-Mohr. Kubalulekile ukusasaza ukusebenzisa kwakho iiprotein imini yonke ukuze uzive uphenjelelwa kude kube sisidlo esilandelayo.

Izithako

• 1 indebe ye-yogurt yogurt okanye i-cottage cheese
• 1/2 indebe amajikijolo amatsha okanye afriziwe
• 1 icephe lembewu yeflakisi yomhlaba okanye imbewu ye-chia

Imikhombandlela: Yongeza i-yogurt ye-Greek okanye i-cottage cheese kwisitya, uze uphezulu kunye namajikijolo amatsha okanye afriziwe kunye nembewu.

Iprotheni yesidlo sasemini

Esi sidlo silayishwe ngamanqatha asempilweni asuka kwintlanzi nakwi-avokhado kwaye sipakisha ifayibha yokugcwalisa kunye nepunch yeeprotein ngeembotyi ezimnyama.

Izithako

• Ipakethi e-1 yesalmon okanye ityhuna
• I-1/2 ingaba neembotyi ezimnyama
• 1 icephe yeguacamole okanye isiqingatha seavokhado entsha
• Iipunipoli ezi-2 zokugqoka i-vinaigrette ye-balsamic

Imikhombandlela: Qala ngesitya esiphakathi okanye isitya sokuya. Yongeza ipakethi yesalmon okanye ityhuna, iimbotyi ezimnyama, i-guacamole okanye iavokhado, kunye nokunxitywa kwe-vinaigrette yebhalsam. Yonwabela ukutya okuziinkozo okupheleleyo okanye ngaphezulu kwebhedi yemifuno emitsha.

Pasta Chicken Dinner

Enye yezona mfihlo zibalaseleyo zesidlo sangokuhlwa esikhawulezayo (ukwenzela wena nje okanye Usapho lonke) yinkukhu ejikelezayo. Ukuba unebhokisi ye-pasta, ingqayi ye-pesto, kunye nayo nayiphi na imifuno ekhaya, ukulungele ukubetha isidlo esilula ngokulula kwaye simnandi.

Izithako

• Inkukhu e-1 ephekiweyo ye-rotisserie
• Ibhokisi enye yepasta
• 1 indebe yeveggies
• Iipuniwe ezi-3 zilungiselelwe i-pesto
• Imifuno exubileyo kunye nokunxitywa kwebhalsam kwisaladi esecaleni

Imikhombandlela: Pheka ipasta ngokwemikhombandlela ebhokisini. Ngelixa uphekayo, sika inyama yenkukhu kwaye upheke imifuno. Xa i-pasta yenziwe, yiphosa kunye nemifuno kunye nenkukhu kwisitya kunye ne-pesto, kwaye ungeze isaladi esecaleni.

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