Yintoni omele uyenzele isidlo sangokuhlwa xa usonqena ukupheka

Umxholo

• Isaladi yokuntywila ekhitshini
• Ukugcoba iAvocado
• Ismoothie eluhlaza
• Isitya seMezze
• Amaqanda
• I-PB & J yeTapile eSweet
• Isandwich
• Nachos Healthy
• Uphengululo lwe

Sikhona sonke: Kukuphela kosuku olude kwaye into yokugqibela ofuna ukuyenza kukupheka ukutya okufanelekileyo. Lo ngomnye weyona miba ixhaphakileyo endinceda ngayo abathengi bam bezondlo ukuba bahambe. Xa uyityumza emsebenzini, ukonwabela iklasi yokuzivocavoca ngokuhlwa, okanye ukwenza ixesha lokuphambuka emva kweeyure okanye izicwangciso zentlalo, ukubeka umnqwazi wompheki wakho kungangabi yinto ephambili. (Ndicela undixelele ukuba ayindim ndedwa okhe wajola ezama ukuhoya kodwa ndicinga nyani into endizoyidibanisa xa ndifika endlini, ngoba ndiyalamba ndisela nedrink. app abayinqumli.)

Nokuba siphi na isizathu sokuba ungafuni ukupheka, kuyenzeka. Kodwa ungonwabela ukutya okunezakha mzimba okuya kondla umzimba wakho kwaye kukuncede uhlale kumkhondo. Endaweni yokuncama uthele isitya se-cereal kwaye uyitye imile phambi kwefriji, zama enye yezi zimvo zilula zokutya.

Isaladi yokuntywila ekhitshini

Ukuya kwam buqu xa ndithe nje andikwazi nokuba ngokupheka kukuphosa inqwaba yezinto phezu kwemifuno, ukuyiphosa ngeoyile yomnquma kunye neviniga, kwaye uyibize isaladi. Ngokubhekisele kwinto leyo enqwenelwa zizinto, inokuba yiyo nayiphi na imifuno eseleyo onokuba nayo ngesandla okanye nayiphi na imifuno eluhlaza onayo efrijini enosuku okanye ezimbini kude nokulahlwa. Ngeprotheni, ndithanda amaqanda abilisiwe okanye ityhuna enkonkxiweyo, kodwa unokwenza iimbotyi ezimnyama okanye inkukhu eyosiweyo eseleyo. (Thatha nje imizuzu embalwa kwaye uphose imifuno ngenye yalezi zithako ezintathu zokugqoka isaladi.)

Ukugcoba iAvocado

Oku kulula malunga nokufumana. Gcoba isilayi sengqolowa ehlumayo okanye isonka sengqolowa epheleleyo kwaye uyiphakamise ngesiqingatha seavokhado. Ngaphantsi kwemizuzu eyi-10, uya kuba nokulinganisela kwee-carbs ezinzima kunye namafutha enempilo. Ukuba ufuna ukuyinyusa inotshi, yongeza ukufafaza imbewu ye-hemp okanye ye-chia okanye uyinyuse ngeqanda okanye nge-salmon yokutshaya. Ungatshintsha isonka sendabuko ngesicucu esincinci esisikiweyo samazambane nge-twist-free twist. Kwakhona, ukuba unexhala lokusika isandla sakho ngelixa uzama ukusika iavokhado (heyi, iyenzeka kaninzi kunokuba unokucinga), ezo pakethi zisebenza enye ye guacamole ziluncedo kakhulu xa ufuna ukutya NGOKU.

Ismoothie eluhlaza

Asicingi nto ngokuba nes smoothie kwisidlo sakusasa okanye nakwisidlo sasemini, kutheni ke ungatyi? Qinisekisa ukuba usebenza kweminye imifino ukuze ufumane imifuno yakho kwaye ungeze iprotheni ukuze ulungelelanise kwaye unike amandla okuhlala. Zama iprotein oyithandayo yomgubo, iyogathi yeGreek ecacileyo, i-silken tofu (ukuba awuzange uzame oku kodwa uthanda i-smoothies enobukhrim, ulungele ukunyanga), okanye i-nut okanye ibhotolo yembewu. Ibhotolo yamandongomane enomgubo iyasebenza nayo. (Ucinga ukuba awuzithandi ii-smoothies eziluhlaza? Uya kumangaliswa kukufunda ukuba zingaphi iiresiphi zesmoothie eziluhlaza-ukusuka kwiswiti ukuya kuluhlaza kakhulu.)

Isitya seMezze

Isitya se-mezze yindlela elungileyo yokuguqula isitya sokutya esizukileyo sibe sisidlo esifanelekileyo. Yiya ngokudibanisa iiproteni, ii-veggies, ii-carbs ezintsonkothileyo kunye namafutha asempilweni. Nayi imizekelo embalwa yendlela enokubonakala ngayo:

• I-Hummus, ii-olive, ii-carrot zentsana okanye ezinye iigwegwe ezisikiweyo, kunye neqanda elibilisiweyo okanye iqhekeza lesonka samasi
• Itshizi, iitumato zecherry okanye ezinye imifuno eluhlaza, kunye namandongomane okanye iturkey esongiweyo ephantsi-sodium
• Isonka okanye i-crackers epheleleyo, i-cheese, kunye nemifuno eluhlaza

Amaqanda

Ayifumani lula ngakumbi kunamaqanda esidlo sangokuhlwa. Ngeekhalori ezingama-70 inye, malunga neegram ezi-6 zeprotheyini kunye neegram ezi-5 zamafutha, zibonelela ngolawulo lwesabelo ngoko nangoko xa ungafuni ukucinga kakhulu malunga “ngaba eliqhekeza leproteni likhangeleka ngathi lilingana nedesika amakhadi?" Yigcine ilula ngamaqanda aqhekekileyo kunye ne-toast okanye uphonsa imifuno (entsha, efriziwe, okanye eseleyo ephekiweyo) kwi-omelet. . IMimosa ngokuzithandela.

I-PB & J yeTapile eSweet

Ixesha lokuqala endakhe ndanalo olu dibaniso emva kokufika ekhaya hangry ukusuka kumhla wesibini kuhambe kakubi. Oku kwakuphambi kwethambisi yetotato, kodwa iseyindlela yam endiyithandayo ukonwabela le combo incasa. Konke okwenzayo kukuhlamba kwaye ubambe iitapile amaxesha ambalwa ngemfoloko, uyincamathisele kwisitya kwi-microwave, kwaye uyipheke kangangemizuzu emihlanu okanye kangako okanye ide ithambe. Ii-microwaves ezininzi zine "setapile" yokumisela ukwenza oku kube lula. Xa iitapile ziphekwe, zisike phakathi uze ungeze ibhotolo yamandongomane (okanye ibhotolo oyithandayo) kunye nejeli.

Ukhetho olunonophelo, oku kukwakhazimla kunye ne-tahini okanye itshizi yebhokhwe. Nokuba yeyiphi na indlela oyithathayo, uyakonwabela ukwaneliseka kweeprotein, amanqatha, kunye neekhabhohbhithi ezintsonkothileyo.

Isandwich

Unokujula kunye isangweji malunga nemizuzu emihlanu. Yigcine iklasikhi okanye ingumnqa njengentliziyo yakho kunye neencasa zeminqweno yakho. Qiniseka nje ukuba ufumana iprotheni apho ukuze ulungelelanise i-carbs kwisonka. Iingcamango ezimbalwa kwisiseko sakho seprotheni: i-peanut, i-almond, okanye ibhotela ye-sunflower, iqanda, isaladi ye-tuna (zama ukusebenzisa i-yogurt ye-Greek okanye ioli yeoli encinci endaweni ye-mayo ye-twist ephilileyo), inkukhu ephekiweyo, okanye i-tofu. Ukuba isonka esiqhelekileyo sivakala sidika, zama ukusebenzisa i-muffin yesiNgesi okanye i-tortilla. (Ukuba ukutya into ebandayo kwisidlo sakusihlwa akubheki kuwe, zama enye yale sandwich eshushu enempilo.)

Ungenzi iinkozo? Umthengi wam wayedla ngokukhupha imbewu ngentsimbi kwaye asebenzise isiqingatha ngasinye njengesithuthi kuyo nantoni na oqhele ukuyibeka kwisandwich yakho. Iikomityi zeetesi okanye amagqabi e-collard nawo anokukhetha. Ufuna into ecaleni? Endaweni yeetshipsi, jonga ezinye ii-veggies ezixineneyo ezifana neekherothi zomntwana okanye ikhukhamba elisikiweyo, okanye uphonsa kunye isaladi eluhlaza.

Nachos Healthy

Sasaza ukutya okuziinkozo iitshiphusi ze-tortilla kwiphepha lokubhaka elinemigca kwaye ngaphezulu ngetshizi oyithandayo kunye neembotyi ezimnyama. Broil de itshizi inyibilike (okanye sebenzisa ipleyiti kunye nemicrowave ukuba sisantya sakho). Phezulu nge-salsa kunye ne-avocado ecoliweyo. Ngaphantsi kwemizuzu eyi-10, unesidlo esifanelekileyo esinika iiprotheni, ii-carbs ezinzima kunye namafutha enempilo. (Ukuba ungathanda ukweqa iichips, khangela ezi ndlela ezisibhozo zokwenza i-nachos ngaphandle kwe-tortilla chips.)

Uphengululo lwe