Isidlo sakusasa esisempilweni esi-4 esithatha imizuzu engama-20 okanye ngaphantsi

Umxholo

• Ubushushu besidlo sakusasa sePapaya
• Izithako
• Imikhombandlela
• I-Blueberry kunye ne-Cacao Chiaseed Pudding
• Izithako
• Imikhombandlela
• Ikhokhonathi kunye neBerry Quinoa Porridge
• Izithako
• Imikhombandlela
• Ukutshaya iSalmon Iitapile ezimnandi
• Izithako
• Imikhombandlela
• Ukulungiselela isidlo: Yonke imihla isidlo sakusasa

Ezinye zinokwenziwa nokuba bubusuku bangaphambili.

Sonke sinezo ntsasa zixakekileyo xa uziva ngathi ubaleka uzama ukwenza izinto ezininzi ngaxeshanye. Kwaye kwezi ntsasa, ukutya isidlo sakusasa okunempilo kuhlala kuwela ecaleni kwendlela. Unokuphefumla isidlo sakusasa esikushiya ulambile emva kweyure okanye ushiye isidlo sakusasa ngokupheleleyo.

Ukuqala kosuku lwakho ngesidlo esixineneyo sesondlo ngumkhwa omkhulu kwimpilo yexesha elide. Oku kuyinyani ngakumbi xa intsasa yakho ibandakanya iindlela zokupheka ezinentliziyo ezibandakanya ifayibha, ii-antioxidants, kunye ne-omega-3s.

Ngelixa isifo sentliziyo singunobangela wokufa phakathi kwamadoda nabasetyhini baseMelika, ukutya kwakho kunokusebenza njengokukhetha indlela yokuphila ukunceda ukunciphisa umngcipheko.

Ke, uqinisekisa njani ukuba ujonga intliziyo yakho ngelixa udlula kwezo ntsasa zinesiphithiphithi? Ukukunika ezinye izimvo, ndibeke iindlela ezine ezikhawulezayo, zokupheka ezinentliziyo, ezinye onokuzilungiselela ngaphambi kwexesha.

Ubushushu besidlo sakusasa sePapaya

Le recipe yindlela yokuzalisa! Ipapaya kunye ne-oats eqengqelweyo ziqulathe ifayibha esempilweni, iiminerali, kunye nenani elincinci leprotein esekwe kwizityalo. Ungayichazanga i-papaya etyebileyo ku-vitamin C. Unokwenza iibhetshi ezininzi zokuba nesidlo sakusasa silungele ukuya kwiveki yonke.

Ubungakanani benkonzo: 1

Ixesha lokupheka: Imizuzu eli-10

Izithako

• I-1/2 indebe equtywe i-oats
• I-1 / 2-1 indebe yamanzi ashushu (kuxhomekeke kubungakanani bokuba ufuna ukuba icereal yakho ibe)
• dash yesinamon
• I-1/2 indebe yecoconut yogurt
• I-1/2 indebe ipapaya entsha
• 1/4 indebe granola
• I-1 scoop yeprotheni esekwe kwisityalo se-vanilla (ukhetho)

Imikhombandlela

1. Hlanganisa i-oats edibeneyo, isinamoni kunye namanzi ashushu epanini.
2. Pheka kwisitovu imizuzu emi-5 ukuya kweli-10, okanye de ube mkhulu.
3. Kwisitya esikhonzayo, yongeza iyogathi yekhokhonathi, ipapaya entsha kunye negranola.

I-Blueberry kunye ne-Cacao Chiaseed Pudding

Iipuphu ezitshixwayo lukhetho olukhulu kwasekuseni kuba kulula ukuphosa kunye ngobusuku bangaphambili kwaye zigcine efrijini ukutya ngokukhawuleza kunye nokutya kusasa.

Imbewu yeChia ingumthombo omkhulu wefayibha enyibilikayo kunye ne-omega-3s kwaye inenani elincinci leprotein esekwe kwizityalo. I-coco nibs zizityebi kwi-magnesium, imaminerali ebalulekileyo edlala indima kwii-enzyme ezingaphezu kwama-300 ezisetyenziswa kwiinkqubo ezibalulekileyo ezifana nokwenza i-DNA, i-RNA kunye neeprotheni.

Njengenqaku elisecaleni, ipudding ekhutshiweyo inokugcinwa kwisitya seglasi esingangeni moya kwifriji ukuya kwiveki enye.

Ikhonza: 2

Ixesha lokupheka: Imizuzu engama-20

Izithako

• 1 indebe ye-chia imbewu
• Iikomityi ezi-2 ezingezizo zobisi (zama i-almond, i-cashew, okanye ubisi lwekhokhonathi)
• I-1/2 indebe yeeblueberries ezintsha
• Ikomityi ye-1/4 indebe yecacao eluhlaza
• i-sweetener ukunambitha, njenge-maple isiraphu okanye ubusi bendawo (ngokuzithandela)

Imikhombandlela

1. Hlanganisa kunye nembewu ye-chia, ubisi olungenalo ubisi, kunye neswidi yokukhetha kunye nokuhlala kwifriji okungenani imizuzu engama-20 de iifom zejel. Gcina ngamanye amaxesha ngeli xesha.
2. Phawula: Unokwenza ukuba i-pudding yakho ikhutshwe ngokunciphisa ngokunciphisa umbane. Yongeza ulwelo oluncinci ukuyenza icekeceke. Ukuba usebenzisa ubisi lwekhokhonathi olunamafutha apheleleyo, ipudding iya kuba shushu kakhulu.
3. Phezulu ngeeblueberries ezintsha kunye neecacao nibs.

Ikhokhonathi kunye neBerry Quinoa Porridge

Cinga iquinoa yenzelwe izitya ezinencasa? Cinga kwakhona! Iquinoa ngokwembewu iyimbewu, kodwa isebenza ngathi yingqolowa. Ityebile kwifayibha, iiprotein, kunye neeminerali. Isibonelelo sokwenza isidudu sakusasa usebenzisa iquinoa kukuba sinokwenziwa ngobusuku obungaphambili, kwaye unokuphinda uphinde uphinde uphinde kusasa.

Ikhonza: 1

Ixesha lokupheka: Imizuzu eli-10

Izithako

• I-1/2 indebe yequinoa flakes
• 1 indebe yamanzi
• I-1/2 indebe yobisi lwecoconut egcwele
• 1 tbsp. imaple syrup
• 2 tbsp. iimbewu ze-hemp
• ijusi ye-1/2 lemon
• i-pinch yesinamon yomhlaba
• I-1/2 indebe i-raspberries entsha
• I-1/4 yekomityi yecoconut edibeneyo

Imikhombandlela

1. Hlanganisa amanzi kunye nequinoa iiflakes epanini. Pheka ngobushushu obude kude kube lula ukuthamba. Yongeza ubisi lwecoconut kwaye upheke de isidudu sijiye.
2. Gxotha kwisiraphu yemephu, imbewu ye-hemp, kunye nejusi yelamuni.
3. Kwakhona, kuxhomekeke kuhlobo olisebenzisayo, ixesha lokupheka linokuthatha naphi na ukusuka kwimizuzwana engama-90 ukuya kwimizuzu emi-5.
4. Phezulu nge-sinamoni yomhlaba, i-raspberries esandula, kunye ne-coconut flakes.

Ukutshaya iSalmon Iitapile ezimnandi

I-salmon yokutshaya ngumthombo omkhulu weprotheni kunye ne-omega-3s. Ukutya ukutya okunotye kwi-omega-3 fatty acids kunokunciphisa i-triglycerides kunye noxinzelelo lwegazi, olunokuthi lwehlise umngcipheko wesifo sentliziyo. I-Omega-3 fatty acids inokunciphisa ukudumba kunye nokuphucula impilo yentliziyo kunye nengqondo.

Ikhonza: 4

Ixesha lokupheka: 15-20 imizuzu

Izithako

• 1 ibhatata enkulu
• 1 tbsp. i-hummus ecacileyo
• i-4 oz. utshaye isalmon
• I-Dijon lwesardard ukunambitha
• iparsley entsha yokuhombisa

Imikhombandlela

1. Hlanganisa iitapile ngobude ubude obuyi-1/4-intshi
2. Beka izilayi zeetapile kwi-toaster ephezulu malunga nemizuzu emi-5 okanye de kuphekwe. Unokudinga ukugcoba amaxesha amaninzi kuxhomekeke kubude bokuseto lwakho.
3. Phezulu ngehummus kunye ne-Dijon lwemostade. Beka isalmon yokutshaya ngaphezulu kwaye ugqibe ngeparsley entsha.

Ukulungiselela isidlo: Yonke imihla isidlo sakusasa

McKel Hill, MS, RD, ngumseki weIsondlo sihluthiwe, iwebhusayithi yokuhlala esempilweni enikezelwe ekuphuculeni intlalo-ntle yabasetyhini kwihlabathi liphela ngokusebenzisa iiresiphi, iingcebiso ngezondlo, ukomelela, kunye nokunye. Incwadi yakhe yokupheka, "Isondlo sihluthiwe," yayiyeyona nto yayithengiswa kakhulu elizweni, kwaye wabonakaliswa kwiFitness Magazine nakwiMagazini yezeMpilo yabaseTyhini.