Ukupheka izingane kungahle kuphazamise ngakho ngicabanga ukuthi ngizokuqoqa imibono embalwa yezingane engiyithandayo. Konke lokhu kulayishwa izithako ezinempilo futhi kulula ukuzilungiselela. Izingane zizothanda lezi izitsha futhi kanjalo abantu abadala. Lezi zokupheka nazo ziphelele ekutheni izingane zakho zisebenze ekhishini, okuyindlela enhle yokugqugquzela abakhethiweyo ukuba badle ukudla okunempilo.
Hummus ezenzile
Ungase ube nesikhathi esilula ukuthola izingane ukuba zidle imifino eluhlaza uma ubapha okuthile okumnandi ukukhonza, njengokungcola. I-Hummus yenziwe kusukela ku-chickpeas ne-sesame imbewu yokunamathisela (tahini), ngakho-ke icebile ngamafutha enempilo, fiber, namaprotheni. I-Hummus ingasetshenziswa futhi ngesinkwa se-pita, ama-chip chips noma ama-crackers.
Izithako ze hummus:
- I-ounce engu-15 ingakwazi ukukhukhulwa, igwetshiwe futhi ihlanjululwe
- 1 i-clove garlic
- 1/4 indebe yamafutha omnqumo
- 2 wezipuni tahini
- Isipuni esingu-1 ilamula lemon
- 1/4 isipuni se-paprika
- usawoti wokugcoba
Hlanganisa zonke izithako endaweni yokucubungula ukudla futhi usebenzise iziqephu zanqante, izinhlanzi ze-broccoli kanye no-utamatisi wengane.
Fresh Fruit Smoothie
Ama-smoothie afana nokushaywa ubisi, ngakho-ke bayabukeka kahle ngezinyane elinenyosi elimnandi. Ukuhlanganiswa kwezithelo ezintsha kanye ne-yogurt enempilo kunika lezi zeprotheni, i-antioxidants, i-calcium, ne-fiber.
Izithako ze-smoothie eyodwa:
- Ubisi lwe-1/2 indebe
- 1/2 indebe ye-yogurt ye-vanilla
- I-banana 1, ihlutshiwe
- I-1/2 indebe ehlanganiswe ama-strawberries
- 1/2 inkomishi ice cubes.
Hlanganisa zonke izithako ku-blender esheshayo kuze kube sebushelelezi, cishe imizuzwana engu-15 kuya kwangu-30.
Izinkukhu eziqothukile ezikhuniziwe
Njengezinambuzane, ama-chickpeas aphezulu amaprotheni nama-fiber kodwa awanamakholori aphezulu. Ukuphuza ama-chickpeas kubanika i-crunch nice. Ama-paprika kanye ne-chili powder wanezela ukunambitheka kancane.
Kulula futhi kumnandi ukwenza.
Izithako zama-chickpeas abusiwe:
- I-15-ouncce ingaba nezinkukhu, idliwe futhi ihlanjululwe
- 1 isipuni samafutha omnqumo
- 1/2 isipuni isiliva
- 1/2 isipuni i-paprika
- 1/4 ithisipuni usawoti usawoti
Hlangisa ihhavini kuya kuma-degree angu-400 Fahrenheit. Hlanganisa zonke izithako esitsheni esikhulu bese uphonsa kuze kube yilapho izinkukhu ziboshwe ngendlela efanele. Spread kwi-cookie sheet bese ubhake kuhhavini imizuzu engama-35 kuya kwengu-40 kuze kube nsundu yegolide ne-crispy.
Pizza Bagels
I-pizza iyintandokazi yamantombazane, kodwa amafutha nama-calories angaphuma uma ukhonza up pizza yonke. Lezi bagels ze-pizza ziwumthombo omuhle we-calcium. Sebenzisa ama-bagels okugcwele okusanhlamvu ukuze uthole i-fiber eyengeziwe.
Izithako ze-bagels ezine ze-pizza:
- Ama-bagels angu-2 egcwele ukolweni, alayishwe ngesigamu
- 1 ingakwazi noma imbiza ye-pizza sauce
- 2 kuya ku-3 ama-ounces agcoke i-mozzarella ushizi
- 1/2 isipuni se-oregano
Hlangisa ihhavini ku-375 degrees Fahrenheit. Beka izingxenye ezine ze-bagel ebhodini lokubhaka bese uphakamisa ngamunye nge-sauce ye-pizza (noma amabili) enezipuni (noma ezimbili). Hlukanisa ushizi kanye ne-oregano ngokulinganayo phakathi kwe-halel halves. Bhaka kuhhavini imizuzu engaba ngu-10 kuze kube yilapho ushizi ubonakala bese uqala ukuphenduka obomvu.
I-avovoc Yogurt Dip
Nansi idijithali elihle elimnandi eliphezulu e-calcium namafutha enempilo e-monounsaturated kodwa ayikho kakhulu e-khalori. Iphelele ukukhonza nge-plate ye-veggies entsha noma ungayisebenzisa nge-chips eziphekwe.
Izithako ze-yogurt ye-yogurt dip:
- I-avocado engu-1
- 1 indebe engeyona fat yogurt yogreek
- 1 1/2 isipuni ujusi kalamula
- 2 wezipuni oqoshiwe cilantro fresh
- 1/2 isipuni cumin
- usawoti kanye nopelepele, ukunambitha
Hlanganisa zonke izithako ngaphandle kosawoti kanye nopelepele bese uxuba kuze kuhlanganiswe kakhulu. Yidla bese ufaka usawoti kanye nepelepele ekuthandeni kwakho uphinde uxubane kuze kube yilapho ingxube ibushelelezi.
Ama-Pops we-Cherry Lime wamahhala
Ama-cherries nama-lime aphezulu kakhulu ku- vitamin C ngakho-ke lokhu okuphatha kahle kuyabantwana bakho. Uzodinga iqoqo lezinkuni. Izibhamu ze-popsicle zasePlastiki azizithengi futhi zitholakale kalula ezitolo, noma ungenza ngokwakho nezinkomishi ezincane zephepha kanye nezinti ze-popsicle.
Izithako ze-cherry 6 yama-cherry ama-pops amafriji:
- 1 inkomishi cherry, kungaba fresh nge izimbiza zisuswe noma iqhwa ngaphandle ushukela
- 1 inkomishi amanzi
- 1/4 indebe ijusi likalamula
- 1/4 indebe uju
Thela zonke izithako zibe i-blender esheshayo futhi uhlanganise kuze kube bushelelezi. Thela isikhunta. Engeza izinti ze-popsicle bese ufaka amahora ama-5 okungenani.