Amashejuli amahle, ukungabikho kokukhuthazwa, nezintsha eziguqulela ukuzimela kwazo zimbalwa nje zezinto ezingaphonsa isikhunta endaweni yokudla okunokuthula. Uma unesidlo sezinkuni, nanka amathiphu kanye nezinye izindlela zokupheka ukusiza ukufezekisa.
1) Yenza uhlelo
Yenza ithempulethi elula bese udweba uhlelo lwesonto. Yakha ezungeze izingqungquthela ezifana noMsombuluko ongenasici, i- Taco ngoLwesibili , ne-Pizza ngoLwesihlanu.
I-pasta ivame ukudayiswa kalula kubantwana futhi ingaba isithako esisodwa sosuku olulodwa-ngesonto. Zama nge-pastas ezenziwe ngezilinganiso ezahlukene ezifana nelayisi elibomvu ne-quinoa ukuze uveze umndeni wakho ezihlukahlukene ezinomsoco ngokufaka imifino ukwenza isaladi ebalabala .
2) Ungalokothi Ulinganise Amandla "ka-Brinner"
Izingane ngeke zivame ukuba nama- pancake , isilonda seFrance, nezinye izinto zokudlela zasekuseni ezidumile ezihamba phambili ngesikhathi sokudla. Ukuze wenze ukudla kuyanelise, faka okukhethwa kukho amaprotheni aphakeme njengamaqanda, isobho lekhukhu kanye ne-yogurt yesiGreki. Sebenzisa isisipuni esihlanzekile samaphesenti angu-100 (futhi ugcine izingxenye ezinesizotha) bese ufaka izithelo ezicebile eziphethwe yi-fiber njengama-pears, amajikijolo, kanye nemango ukuze uhlanganise imenyu. Le recipe ye-toast yesiFulentshi ihlale isithokozisa isixuku.
Ukhonza: 4
- Amaqanda amakhulu amathathu
- ¾ indebe ye-lowfat (1%) ubisi
- 1 ithisipuni i-vanilla ehlanzekile
- 1 ithisipuni umhlabathi sinamoni, kanye nokuningi ukunambitha
- Izinhlamvu eziyi-8 lonke isinkwa sezinhlamvu
- 4 amathisipuni ibhotela elingenalutho
- Ukupheka kwamafutha e-canola
- Isisipuni se-maple esingu-100%
- 2 izinkomishi fresh izithelo zonyaka
Esikhathini esikhulu, geza ndawonye amaqanda, ubisi, i-vanilla, nesinamoni; beka eceleni. Sishisa isikhwama esikhulu se-skillet phezu komlilo ophakathi bese uphefa nge-spray spray. Hlanganisa ibhotela le 1 isipuni ku skillet. Faka izicucu ezimbili zesinkwa zibe yingxube yobisi, uqinisekise ukuthi izinhlangothi zombili ziboshwe kahle.
Faka isinkwa esikhwameni bese upheka imizuzu emibili kuya kwezingu-3 ngakwesokunxele noma kuze kube nsundu yegolide (ufafaze isinamoni eyengeziwe, uma ufisa). Phinda ngezinhlamvu ezisele zesinkwa. Dluliselwa kuhhavini elifudumele kuze kube yilapho usulungele ukukhonza. Phezulu ngesiraphu ye-maple nezithelo futhi ujabulele!
3) Khulisa abalimi 'Market Junkies
Ukufunda lapho ukudla okuvela khona kungakhuthaza ngisho nabadlayo abazama ukuzama izinto ezintsha. Thatha ama-kiddos emakethe yasendaweni, ubanike amabhakede amahlanu, bese ubavumela ukuthi banqume ukuthi yini emenyu. Ukubusa okuwukuphela kufanele kube ukuthi bayayilinga. Futhi ungasebenzisa ukuphuma njengethuba lokubafundisa ukuthi yiziphi izinhlobo zomkhiqizo ezikhona ngenkathi ngezikhathi ezahlukene zonyaka. Woza ekhaya bese wengeza izithako zezinkanyezi ezintandokazini zezintambo ezifana ne-pasta ne-pizza.
4) Yonke into iyathandeka kangcono uma ifakwe
Izingane zithanda ukudlala ukudla kwazo. Vumela amathuba amaningi wokudlula ngokunikeza izinketho ezinempilo ezifana ne- hummus , i- guacamole , amasoso okuzenzela, nokugqoka isaladi kanye nenkambo eyinhloko.
Uma ungenaso isikhathi noma ukuthambekela kokwenza ngokwakho, bheka ama-condiments athengwe esitolo ngezinhlu ezilula zokudla. Uma uzama lokhu iresiphi ye-edamame hummus noma kunjalo, kuyoba yindlela elula yokuthola amaprotheni amaningi abe abadlayo abathandayo (iresiphi eguqulelwe kusuka ku-First Bites: I-Superfoods yabantwana nezingane).
Ukhonza: 4
- 2 izinkomishi shelled edamame efriziwe, thawed
- 3 wezipuni ngaphezulu amafutha omnqumo virgin
- Izipuni ezimbili ezihlutshiwe ukhilimu ushizi
- 1 isipuni uju
- ijusi kanye ne-zest ye-lemon eyodwa
- usawoti wokugcoba kanye nomnyama omnyama
Faka i-damamu, amafutha omnqumo, ukhilimu ushizi, uju, ijusi kalamula kanye nesipuni, 1/2 isipuni
usawoti, kanye ne-1/8 isipuni pepper endaweni yokucubungula ukudla bese ugijima kuze kube yilapho ubushelelezi futhi ubumnandi. Khonza nge-whole pita chips noma izinsimbi ze-veggie.
5) Hlukanisa Umsebenzi
Nikeza lezo zidumbu ezinomatasa zibe nomthwalo wemfanelo ngesikhathi sakusihlwa! Ukuvumela izingane ukuthi zithinte, zibone, zizwe, futhi zithande indlela ukudla okuhlanganisiwe ngayo kuzokwenza kube nesithakazelo nesithakazelo sokudla.
Ngisho noma izingane zakho zikhetha ukumane ubuke ukupheka, zingakwazi ukuhlanganyela. Eminye imisebenzi ingafaka ukubeka itafula, ukuthuza iziphuzo, nokusiza izingane zakini ezincane etafuleni.
6) Nika Into Eyodwa Wonke Umuntu Uthanda
Gwema amapusti omuncu etafuleni. Njalo ebusuku, ihlose ukunikela okungenani ukudla okulodwa okuthandwa nguwo wonke umuntu ukuba adle. Akukho lutho oludlulayo noma okudliwayo okudingekayo-imibono ihlanganisa isinkwa sonke sokusanhlamvu ngamafutha omnqumo wokudliwayo, imifino oyikhonzile, noma ngisho nesiphuzo. Esikhundleni sokuhlukanisa ingane owaziyo kakade akuyona fan of the meatloaf oyenzile, bawamukele etafuleni ukudla okuthandayo. Ngethemba ukuthi wonke umuntu uzokhuthazwa ukuba adle okuthile.
7) Khohlwa ukulwa kwamandla
Phatha ithebula lesidlo njengoSwitzerland. Uma ingane yakho yenqaba ukudla okulungiselele, yiba njalo. Ukulwa ngokuvamile kudala ukungqubuzana okungeziwe futhi kungashesha ukuqhubekela phambili eNkulweni Yezwe Yesi-3 kusihlwa.
Kungakhathaliseki ukuthi wenza noma kunjalo, sicela ungavuki futhi ulungiselele enye into kubo. Vele ukhethe ukukhetha kwabo ukuthi bangadli okwenzile. Lokhu kuvame ukuguga ngokushesha kakhulu futhi uzothola intsha yakho iyoba amathuba okuthola ikhanda emdlalweni ngosuku olulandelayo.
8) Nqamula (lokhu kuhamba umama nobaba, nabo)
Isikhathi sokudla kufanele sibe yi-tekhnologi mahhala kuwo wonke umuntu. Gwema isilingo ukuhlola i-imeyili, umbhalo, noma ukunciphisa ama-shoot shots of plate yakho. Vala i-TV futhi usebenzise ubuciko obulahlekile bokuxoxa. Dlala umdlalo onjenge- "eye spy" noma umane uhambe ujikeleze ekamelweni bese ucela wonke umuntu ukuthi abize okuthile mayelana nosuku lwabo noma ngempelasonto ezayo.
9) Nciphisa Okulindelekile
Ungavumeli izithombe zokuxhumana zenhlalo zikukhohlise. Ayikho into efana nesidlo esiphelele futhi lokho kuhle kakhulu. Ngobunye ubusuku ukupheka kuzomunca, izingane zizophoqa, futhi uzofuna ukushisa ikhishi lakho phansi, kodwa ungakhathazeki, uthola ukwenza konke kusasa. Izidlo ezijabulisayo nezidlo ezijabulisayo zikhona mayelana nesilingo nesiphambeko.
10) Thola izandla zakho zingcolile
Ukudla kwamazinyo njengama-tacos, izikhumba zamazambane, i- pizza ejwayele ukuzenzela , kanye ne-lettuce wraps ingenziwa enempilo enhle futhi imnandi kakhulu ukuyidla. Yenza umshini (ukulinganisa okulinganiselwe) futhi ujabulele yonke imininingwana yawo. Zama lokhu iresiphi yezinkomishi zokuluthisa inkukhu ezinamathele. Qaphela: schedule schedule yokugeza ngemva kokudla ngalezi zinsuku.
Ikhonza 4
- 2 amakhilogremu angenalutho, isifuba esingenasikhumba, sibe yimichilo
- ¼ indebe cornstarch
- 2 wezipuni amafutha kanola
- Isipuni 1 sinciphise sodium soy sauce noma tamari
- ¼ indebe emnene
- 1 isipuni sesame sesipuni
- Ukukhonza iziphakamiso: amaqabunga e-ulethisi, isanqante e-shredded, ikhukhamba enqunyiwe, i-lime wedges, i-Sriracha
Faka inkukhu kanye ne-cornstarch esikhwameni esikhulu sokuvuselela. Vala isikhwama bese ushaya ukugqoka izingcezu ku-cornstarch. Ukushisa amafutha ekwakheni elikhulu noma skillet ngokushisa okukhulu. Engeza inkukhu nensundu ezinhlangothini zombili. Engeza u-soy sauce uphinde upheke iminithi elingu-1 ngaphambi kokungeza uju nembewu ye-sesame. Qhubeka ukupheka, ukuphonsa njalo kuze kube yilapho usukhuni uphulukile futhi inkukhu iphekwe, imizuzu engu-7 ukuya kweyishumi. Khonza inyama yenkukhu ehlanganiswe ngamaqabunga e-lettuce futhi ukhonjiswe ngama-toppings oyifunayo.
11) Yakha i-Arsenal yezintandokazi zomndeni
Ngokungangabazeki, ezinye izindlela zokupheka zizophakama phezulu ohlwini lwezintandokazi, ngakho-ke yivumelane. Yenza lezi izitsha kanye ngesonto noma izikhathi ezimbalwa ngenyanga bese ugibela isitimela kuze kube yilapho izingane zikhuphuka futhi zishintshe izingqondo zabo. Kungu-oh-ngakho kududuza ukwenza okuthile wonke umuntu ebheke ukudla.
12) Ukuzikhethela kwezingane
Njalo njalo vumela izingane zibe nokubusa mahhala kwimenyu. Ngisho noma isicelo sabo singenangqondo, bheka uma ungathola indlela yokuhlala nayo. Ushizi nama-crackers angeke enze isidlo sakusihlwa, kodwa engeza isobho sezinkukhu kanye namakhukhamba okisikiwe futhi usomabhizinisi. Ngezinye izikhathi ukudla okuhle kakhulu kwenzeka ngengozi.
13) Yilawule Konke Njalo Ngesikhathi Esithile
Okokugcina, wazi ukuthi ukuphonsa ithawula yendwangu nokuhleleka kuphuma nini. Isikhathi somsebenzi wokuziqhenya noma imisebenzi emihlanu emuva kwesikole ngeke ivumele ukudla okucatshangwayo okuphekwe ekhaya. Dlulisa ngaphakathi ngecala ngaphandle kwesikhashana.