I-10 yeempompo ezityiwayo ezinempilo

Umxholo

• 1. Amathanga spice chocolate chip iibhola amandla
• 2. Ithanga ipie protein smoothie
• 3. Ithanga lepie chia pudding
• 4. I-Paleo ithanga lespice muffins
• 5. Isuphu yosiwe yethanga
• 6. Ithanga itshokholethi eshushu
• 7. Ipayi yethanga enongwe ngembewu yethanga
• 8. Ithanga lepayi ngobusuku oats
• 9. Igalikhi ebisiweyo kunye ne-rosemary pumpkin hummus
• 10. Ithanga lespice ibhotolo yeamangile
• Umgca wezantsi

Ukunikwa ithanga liswiti kancinci, incasa ye-nutty, akumangalisi ukuba yenye yezona ntandokazi zonyaka.

Ngelixa kungekho mathandabuzo okuba ukunyanga okunencasa yethanga kumnandi, uninzi lupakishwe iiswekile ezongeziweyo kunye nezinye izithako ezingenampilo.

Ngethamsanqa, ukutya okulula okuneethanga akupheleli nje ukuba mnandi kodwa kukwanesondlo.

Nazi izidlo ezili-10 ezisempilweni ezigcwele incasa yethanga.

1. Amathanga spice chocolate chip iibhola amandla

Xa unqwenela ukukhetha okumnandi ukukufumana kwisithuba sasemini, ezi bhola zamandla amathambo zezona zikhethekileyo kukukhetha.

Ngokungafaniyo nemivalo yamandla, enokupakishwa iswekile eyongeziweyo kunye nezinto ezingezizo ezokwenziwa, ezi bhola zamandla ngokwendalo zithandiwe ngemihla kwaye zipakishwe kukugcwalisa ifayibha kunye neeprotein ezivela kwimbewu yethanga, ihabile kunye neflakisi yomhlaba.

I-pumpkin purée ibonelela ngomthombo ogqwesileyo we-vitamin C, i-potassium, kunye nemagniziyam kunye nezibini ngokugqibeleleyo kunye ne-pumpkin spice kunye ne-mini chocolate chips ezisetyenziselwa ukujikeleza iprofayili yencasa yale snack eyonelisayo ().

Cofa apha ukuze ufumane iresiphi epheleleyo.

2. Ithanga ipie protein smoothie

I-Smoothies yenye yezona ndlela zibalaseleyo zokupakisha izithako ezinobungqingqwa bezinongo kwi-snack.

Ukongeza imithombo yeeprotheyini kwi-smoothie yakho kuya kukunceda uhlale ugcwele kwaye wanelisekile phakathi kokutya, kuba iproteni inceda ukucola ukutya kwaye icinezela iihomoni ezithile eziqhuba iimvakalelo zendlala (,).

Le iresiphi emnandi ye-smoothie idibanisa ibhanana elinqabileyo, i-pumpkin purée, kunye nokufudumeza iziqholo ezinje ngesinamoni kunye ne-nutmeg ukwenza indibaniselwano e-creamy ngokuqinisekileyo yokuphumelela nakweyiphi na ithandi lepie yethanga.

Kwaye, ibhotolo yebhotolo kunye neprotein powder yongeza ukonyusa amandla okukunika amandla kusuku lwakho. Ukuba unqwenela ukutya okongezelelekileyo, yiphose kwisipinatshi esikhethiweyo ukukhulisa ukutya kwakho, ivithamin C, kunye ne-carotenoid antioxidants (,).

Cofa apha ukuze ufumane iresiphi epheleleyo.

3. Ithanga lepie chia pudding

Ukuba ujonge idessert enencasa yethanga engayi kukunika iswekile, zama le recipe ye-pumpkin chia pudding iresiphi egcwele izithako ezisempilweni.

Imbewu ye-Chia-inkwenkwezi yesi sidlo-ayiboneleli ngomthombo ogqwesileyo wefayibha kodwa ikwanamafutha asempilweni, iiprotein, iivithamini kunye neeminerali ().

Ngaphezulu, olunye uphando lubonisa ukuba ukutya imbewu ye-chia kunokunceda ukunciphisa ukudumba kunye noxinzelelo lwegazi kunye namazinga eswekile yegazi (,).

Kwaye, le recipe ayinakuba lula ukuyilungisa. Konke okudingayo ukuze wenze olu nyango lumnandi zizithako, i-blender, kunye nezikhongozeli zokugcina i-chia pudding yakho intsha efrijini de ibe ikulungele ukonwabela.

Cofa apha ukuze ufumane iresiphi epheleleyo.

4. I-Paleo ithanga lespice muffins

Iifomfini zendabuko zamathanga zihlala ziphezulu kwishukela kwaye ziphantsi kwiprotheni kunye nefiber. Nangona kunjalo, unokwenza i-muffins yethanga emnandi kwaye isempilweni ngokutshintsha izithako ezimbalwa.

Ukonyusa umxholo wefayibha kunye neeprotheyini kwiimuffins zakho kubenza banelise ngakumbi kwaye kunokunceda ukunciphisa amanqanaba akho endlala imini yonke ().

Iresiphi yamathanga e-muffin isebenzisa umgubo wekhokhonathi ukuqhekeza umxholo wefayibha kunye namaqanda apheleleyo ukupakisha iiprotein kunye namafutha asempilweni kwezi zinto zimnandi kodwa zisempilweni.

Ezi muffin zenzela ukutya okunezondlo xa ujongana nethanga elimnandi.

Cofa apha ukuze ufumane iresiphi epheleleyo.

5. Isuphu yosiwe yethanga

Isobho lamathanga elinentliziyo entle lolona khetho lufanelekileyo ukwanelisa umnqweno wokutya okulula.

Kwaye ukukhetha ukutya kwisuphu endaweni yokutya okunekhalori ezininzi ezinje ngeetshiphusi okanye iicookies kunokuba lukhetho oluhle lokukutya kancinci kwizidlo ezilandelayo.

Olunye uphando lubonakalisile ukuba ukutya isuphu ngaphambi kokutya kunokunceda ukunciphisa ikhalori, ezinokuthi zincede abo bajonge ukutya inani elincinci leekhalori (,).

Le recipe idibanisa izithako ezinesondlo ezinjengethanga elosiweyo, igalikhi, itswele, ioyile yomnquma, iziqholo, kunye nobisi lwekhokhonathi olunamafutha ukwenza isuphu enencasa, nenelisayo.

Gcina isuphu kwiingqayi zeglasi esele zahlulelwe ekhaya okanye emsebenzini ukuze ube nokutya okunezondlo xa usifa yindlala.

Cofa apha ukuze ufumane iresiphi epheleleyo.

6. Ithanga itshokholethi eshushu

Nangona ikomityi yecocoa eshushu inokuba sesinye sezona ziselo zithuthuzelayo, uninzi lwengxube yeetshokholethi ezishushu esele zenziwe ngaphambili zihlala zipakishwe ngezinto ezingenampilo ezifana nesiraphu yengqolowa ephezulu.

Ngethamsanqa, ukwenza ingxelo enempilo yetshokholethi eshushu iyakhawuleza kwaye ilula. Kwaye ukwenza iitshokholethi eshushu eyenzelwe ekhaya ikuvumela ukuba ungeze ii-flavour ezahlukeneyo kumxube-njengethanga.

Iresiphi yetshokholethi eshushu isebenzisa i-puree yamathanga, ubisi lwe-almond, umgubo wecocoa, isinamon, i-nutmeg, i-clove, kunye nesiraphu ye-maple ukwenza itshokholethi eshushu yethanga enephunga efanelekileyo yokutya okumnandi.

I-purée ye-pumpkin yongeza ukonyusa iivithamini kunye neeminerals ngelixa i-cocoa ibonelela ngomthombo ogqwesileyo we-flavonoid antioxidants, enokunceda ukuphucula ukusebenza kwengqondo ngokokufunda okuthile ().

Cofa apha ukuze ufumane iresiphi epheleleyo.

7. Ipayi yethanga enongwe ngembewu yethanga

Imbewu yethanga inezakha-mzimba, iyaguquguquka, kwaye iyaphatheka, isenza ukhetho olufanelekileyo lokutya okusempilweni, ekuhambeni.

Imbewu yethanga iphezulu kwimagniziyam yemagniziyam, efunekayo kwimisebenzi emininzi ebalulekileyo emzimbeni, njengokucutha izihlunu, iswekile yegazi kunye nolawulo lwexinzelelo lwegazi, imveliso yamandla, kunye nolondolozo lwempilo yamathambo (,).

Nangona imbewu yamathanga imnandi xa ityiwa ingacacanga, le recipe ikhahlela incasa yayo ngokongeza incasa yobumnandi obuvela kwisiraphu yemephu kunye nencasa yokufudumeza ispice sethanga.

Zama le mbewu yamathanga ngokucacileyo okanye udibanise nama-apula omisiwe, ukhukhunathi ongenashukela, kunye nama-walnuts kumxube wendlela.

Cofa apha ukuze ufumane iresiphi epheleleyo.

8. Ithanga lepayi ngobusuku oats

Nangona ii-oats zobusuku zihlala zityiwa kwisidlo sakusasa, zikwenza ukhetho lokutya okuphezulu.

I-oats yasebusuku ifanelekile kubantu abakruqukayo ngokulula, njengoko esi sidlo sinokwenziwa malunga naso nasiphi na isithako, kubandakanya ithanga.

Iresiphi ye-oats ngobusuku obumnandi yenziwa nge-purée ye-pumpkin, i-yoghurt yamaGrike, ubisi lwe-almond, ii-oats eziqengqelweyo, imbewu ye-chia, kunye neziqholo ezifana ne-ginger yomhlaba.

Ukongezwa kwe-yogurt yesiGrike kwandisa umxholo weprotheni wale ntlanzi enentliziyo eqinisekileyo enokukugcina unelisekile iiyure. Ukuba unqwenela i-snack yokugcwalisa eyongezelelweyo, phezulu ii-oats zakho zobusuku bonke ngamandongomane aqingqiweyo, imbewu, iziqhamo ezomisiweyo, okanye ikhokhonathi engenashukela ().

Cofa apha ukuze ufumane iresiphi epheleleyo.

9. Igalikhi ebisiweyo kunye ne-rosemary pumpkin hummus

I-Hummus yidiphu eyonelisayo, eguqukayo enokudityaniswa kunye nezithako ezinencasa okanye ezimnandi. Elona candelo lililo lokwenza ihummus kukuba ungongeza naziphi na izithako ezithandwa yintliziyo yakho - okanye isisu.

Le recipe ye-hummus itshata i-garlic egcotyiweyo, i-rosemary, kunye ne-pumpkin kwaye iyipakishe ibe yinto edibeneyo, enezondlo ezinomsoco ezinokuzonwabisa nanini na ixesha lomhla.

Ngaphandle kokumnandi, izithako ezikule recipe zihambisa izibonelelo zempilo ezinomdla. Umzekelo, igalikhi inezinto ezinamandla zesulphur ezinamandla okonyusa amajoni omzimba, i-anticancer, kunye neepropathi ezichasayo ().

Ngapha koko, i-rosemary iyeza elinamachiza ane-anti-inflammatory kunye ne-antioxidant, eyenza le nhlanganisela ye-flavour ibe luncedo ngakumbi kwimpilo yakho iyonke ().

Ukongeza, ihummus igcwele ifayibha, iiprotein, amafutha asempilweni, ikhalsiyam, nemagniziyam, kunye nefolate, eyenza ukuba ibe kukutya okutyhutyhe kakuhle ().

Cofa apha ukuze ufumane iresiphi epheleleyo.

10. Ithanga lespice ibhotolo yeamangile

Nangona ezinye iintlobo zebhotela yebhotolo ziye zatsibela kwinqwelo yeenqatha zethanga kwaye zinikezela ngeemveliso ezinamathanga, ukwenza ibhotolo yebhotolo yamathanga ekhaya ilula kwaye inokukunceda ukuba wonge imali.

Iiamangile zinesondlo kakhulu kwaye zigcwele iiprotein kunye namafutha asempilweni. Izifundo ezininzi zibonise ukuba ukutya iiamangile kunokukunceda ugcine ubunzima bomzimba osempilweni, ukuphucula impilo yentliziyo, kunye nokulawula amanqanaba eswekile yegazi (,).

Le ngqayi yespice ibhotolo yealmond ibhotile kakuhle ineentlobo ngeentlobo zokutya okune-snack, kubandakanya ii-apile ezisikiweyo, iminqathe yabantwana, okanye iitshipain chips. Ingasetyenziselwa ukunqunqa okumnandi nge-oatmeal, iyogathi, okanye isilayi esityebileyo sesonka esenziwe ekhaya.

Ngaphezu koko, le recipe ilula njengepayi kwaye ifuna ii-almonds kuphela, i-pumpkin purée, i-pumpkin spice, isinamon, isiraphu yemephu, ityuwa, kunye neprosesa yokutya.

Cofa apha ukuze ufumane iresiphi epheleleyo.

Umgca wezantsi

Nangona uninzi lweendlela zokupheka ezinamathanga kunye nokutya okuthengwe kwivenkile kuqukethe izithako ezingenampilo, ukutya okuzenzekelayo, okugcwala amathanga kolu luhlu kugcwele incasa kwaye kusebenzisa izithako ezikhuthaza impilo yonke.

Kwaye, iiresiphi ezidweliswe apha ngasentla zenziwe ngezithako ezinqongopheleyo kwaye kulula ukuzenza - nditsho nakwabo bangenamava ekhitshini.

Ngexesha elizayo xa unqwenela ukunyanga okuphekwe ngamathanga, ezi zokupheka ezanelisayo kodwa ezisempilweni zokutya zinokukugubungela.