Uma ngabe ungazi, amajikijolo angcono kakhulu! Akuzona nje kuphela okumnandi, kepha la madoda amancane nawo apakisha i-punch enkulu yokudla okunomsoco. Egcwele ama-antioxidants namavithamini, angaphansi kwama-khalori futhi anempilo enhle. Bahle ngisho nokubukeka kwakho! Futhi ngenxa ye-fiber yabo yokugcwalisa, ilungile kunoma ubani ohlala elambile njalo . Nazi izindlela zokupheka ezintathu ezibhekiwe ukuze uhambe.
I-Chocolate & I-Butter Peanut Eqoshiwe ama-Strawberries
Iresiphi yonke: ama-kilojoule angu-148, ama-4.5g amafutha (1.5g ahlala amanoni), ama-sola angu-187mg, ama-carro 21.5g, ama-fibre ama-5.5g, ishukela ayi-11,5g, amaprotheni angu-10.5g
Lesi siphuzo siyi-dessert spin ku-PB & J. Kulula njengokungathi ukushaya izithako ezintathu kuphela, futhi sekulungele kumaminithi angu-10! Qaphela: Ungase ufune ukuphinda kabili (noma kathathu) iresiphi ngakho akudingeki uhlanganyele.
1. Esikebheni esiphakathi, hlanganisa i-1/4 indebe ebhodini le-peanut enopopayi nge-2 wezipuni amanzi. Hlanganisa kuze kube bushelelezi, obufanako, obukhulu, futhi obuhle. Uma kunesidingo, hlanganisa emanzini ku-1 ithisipuni increments.
2. Hlanganisa i-stem iphele ama-strawberries ayi-6, 1/2 intshi engezansi kwesitshalo, eveza ukuvula emabhukwini ngamunye. Sebenzisa i-spoon encane ukususa cishe isigamu senyama ngaphakathi kweberry, okwenza indawo yokugcwalisa.
3. Hlanganisa ingxube ye-PB engxenyeni engezansi yegxokezi lepulasitiki, khumula isicu sekhoneni ukuze udale umgodi omncane, bese uphawula ingxube emgodini ku-strawberries.
4. Cindezela kancane ithisipuni ye-ushukela encane ye-chips engxenyeni ye-PB. Qala ukudlala!
Beyond Berry Mango Smoothie
Iresiphi yonke: ama-khalori angu-122, ama-0g amafutha (0g ahlala amanoni), i-2mg ye-sodium, i-31.5g carbs, i-4g fiber, ishukela engu-25g, i-protein engu-1g
I-Smoothies ingenye yezindlela eziphansi kakhulu zekhalori ukujabulela amajikijolo. Le smoothie ihlanganisa ama-strawberry nemango, umdlalo owenziwe ezulwini.
Ithiphu: Uma uthenga izithelo ezifriziwe, qiniseka ukuthi akukho ushukela oye wanezelwa.
1. Yengeza izithako ezilandelayo ku-blender: 3/4 indebe yamakhadi amaqanda afriziwe (i-thawed), i-1/2 indebe eqoshiwe engenambewu, ama-strawberries afriziwe (ama-strawberries afriziwe), amaqabunga angu-12 ama-mint, i-1/2 ithisipuni i-lime juice, 1 akukho-ikhalori sweetener ipakethe (efana neTruvia), 1 inkomishi echotshoziwe ice (cishe 6 cubes), kanye 3/4 indebe amanzi.
2. Ukufiphaza ngesivinini esikhulu kuze kube yilapho ubushelelezi, ukuyeka nokuvusa uma kudingeka.
3. Thepha, sipha, futhi ujabulele!
Hot 'n Fruity Quinoa Bowl
I-recipe yonke: ama-calories angu-252, ama-5.5g amafutha (0g ahlala amanoni), i-295mg ye-sodium, i-45.5g carbs, i-fibre 8g, ushukela we-8g, i-protein engu-7.5g
Hambisa phezu kwe-oatmeal! Yisho i-quinoa esitsheni sakho sasekuseni. Yebo, ungaba ne-quinoa yekusasa. Yiprotheni ephelele, okusho ukuthi iqukethe wonke ama-amino acids umzimba wakho udinga. I-Quinoa ilula kunambitheka, ngakho ulethe ama-berries amnandi! Zithwale, futhi unesidlo esisodwa esanelisayo! (PS Uma i-oatmeal ishesha kakhulu, yenza isitsha esikhulu ngaphandle kwenani elikhulu lekhalori.)
1. Emgodini wokugcoba, hlanganisa i-1/4 indebe i-quinoa engahlanjululwa (ihlanjululwe ngokuphelele) nephakeji elilodwa le-no-calorie sweetener (njengeTruvia), i-1/8 isipuni sinamoni, kanye nedashi kasawoti. Hlanganisa indebe ye-3/4 indebe engavuthiwe i-vanilla almond kanye ne-1/3 indebe yamanzi.
2. Letha emathunjini, bese unciphisa ukumisa. Pheka uphuthukise kuze kube yilapho iningi lamanzi lifakwe futhi i-quinoa isipheke ngokugcwele, imizuzu engu-12 kuya kwemi-14.
3. Gcoba 1/4 indebe ngayinye ye-blueberries, ama-raspberries, nama-strawberries. Kuyinto ukuqhuma berry emlonyeni wakho!
Qala ukufaka amajikijolo empilweni yakho yansuku zonke, futhi uzobe wenza umzimba wakho omuhle. Futhi shaya indawo yamahhala njengoba uwathenga; Amajikijolo afriziwe ngokuvamile ayabiza kakhulu kunezinsalela, futhi asebenza kahle ekuphekeni!
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!