Iingcamango zasekuseni eziseCalorie ezisezantsi zokuGcwalisa uSuku lwakho

Umxholo

• Isidlo sakusasa saseMatcha Smoothie
• IWalnut kunye neMaple Avocado Toast
• Iquinoa isidlo sakusasa iBurrito Bowl
• I-Chia Granola yasekhaya kunye neYogathi
• Uphengululo lwe

Musa ukujongela phantsi ukutya kokuqala kwezifundo ezingenakubalwa zosuku zibonise ukuba ukunciphisa iprotheni kunye nezondlo kwi-am akukwazi nje ukukunceda ukuba uzive unelisekile, kodwa ugcine iminqweno yakho. Kwaye uDawn Jackson Blatner, i-RDN, wenze ezi ndlela zokupheka zineekhalori ezingama-400 ukwenza ukubaluleka kwesi sidlo. I-Matcha yiti eluhlaza engumgubo, ngoko ke yi-antioxidant powerhouse kwaye iya kondla iimfuno zakho ze-caffeine kwiiyure zokuqala. IWalnut neMaple Avocado Toast ihambisa iiprotein kunye nezakhamzimba ngqo emzimbeni wakho, enkosi kwisonka esivelileyo, kwaye yanelisa izinyo lakho elimnandi ukuqala. Kwaye iiresiphi ezimbini zokugqibela, i-high-protein combos yequinoa kunye namaqanda kunye nembewu ye-chia kunye neyogathi zombini ziya kunceda ukugcina ukwehla kokutya (indlala) kude kube lixesha le-snack yakho yasekuseni.

Isidlo sakusasa saseMatcha Smoothie

Imifanekiso yeCorbis

Kwi-blender, dibanisa itispuni e-1 ye-matcha yomgubo weti eluhlaza, i-1 1/2 yekomityi ye-vanilla yobisi ye-almond engenasweetwanga, amacephe ama-2 ebhotolo ye-almond, ibhanana enye, kunye ne-1/4 yekomityi yomkhenkce. Hlanganisa kude kube lula. (Uyayithanda incasa? Zama ezi ndlela zingama-20 zeGenius zokusebenzisa iMatcha.)

IWalnut kunye neMaple Avocado Toast

Imifanekiso yeCorbis

Ukucoceka izilayi ezibini kuhlume isonka esipheleleyo senkozo. Kwisitya esincinci, shaya i-avocado ye-1/2 kude kube-egudileyo, yahlule i-avocado phakathi kwe-toast, kunye nokusasazeka. Kwisilayi ngasinye, yongeza icephe eli-1 le-walnuts elinqunqiweyo, i-1/4 ye-teaspoon ye-maple isiraphu, kunye ne-1/4 ithisipuni yesinamoni.

Iquinoa isidlo sakusasa iBurrito Bowl

Imifanekiso yeCorbis

Kwi-skillet ngaphezulu kwe-medium, fudumeza ithisipuni e-1 yeoli yomnquma eyongezelelweyo. Yongeza i-clove yegalikhi e-1, i-minced kunye ne-2 iikomityi ezinqunqiweyo ze-kale. Songa kude kube yimifuno isile, malunga nemizuzu emi-2. Yongeza amaqanda ama-2 kunye nokuqhekeka nge-kale de amaqanda aphekwe. Kwisitya, yongeza i-1/2 yekomityi yequinoa ephekiweyo kunye ne-2 tablespoons entsha ye-cilantro eqoshiwe kwaye uvuselele. I-quinoa ephezulu kunye nomxube weqanda, iipunipoli ezi-2 ze-guacamole, kunye neepunipoyi ezi-2 ze-salsa entsha.

I-Chia Granola yasekhaya kunye neYogathi

Imifanekiso yeCorbis

Kwi-skillet phezu kobushushu obuphakathi, yongeza i-1/4 yekomityi ye-oats esongiweyo, iipuni ezi-2 ze-coconut flakes ezingenaswekile, icephe eli-1 lembewu ye-chia, itispuni e-1 yobusi, ithispoon ye-coconut yeoli, kunye ne-1/4 ithisipuni yesinamoni. I-Toast de ibe yigolide, malunga nemizuzu emi-6, ivuselela rhoqo. Kwisitya esincinci, yongeza i-1/2 indebe ye-2 yepesenti ye-yogurt ye-Greek kunye ne-1 indebe yamajikijolo. Phezulu ngegranola.

P.S: Akukho xesha lokwenza igranola yakho? Zama iNdlela yeNdalo uChia Granola, uBuyela kwiNdalo iAlmond Chia Granola, okanye uKutya koBomi UHezekile iflakisi yahluma yonke iCereal.

Uphengululo lwe