Izokungcebeleka Okusheshayo Nezilula
Kungaba yinselele ukuthola ukuthi yini ongayenza isidlo sasekuseni uma usanda kushayela ukudla okuphansi . Uma usetshenziselwa ukufinyelela ebhokisini lokudla, isinkwa sesinkwa, noma iphakethe le-oatmeal, lingangethusa ukuze uqaphele ukuthi kufanele uhlele uhlelo lwekusasa elihlukile ngokuphelele. Kodwa ungakhathazeki, kunezinhlobonhlobo zokudla kwasekuseni okuncane kwasekuseni.
Amaqanda
Amaqanda akudingeki ukuba abe ngamaviki aseSonto ekuseni. Nazi ezinye izindlela zokwenza kube lula futhi kulula:
- Abaqalayo bangase bafune ezinye izinkomba mayelana nokwenza amaqanda ngezindlela ezahlukene. Izindaba ezinhle ukuthi ungakwazi ukuwapheka ngezindlela eziningi ezihlukene, kusukela ekubileni ukuya ekubhaka ukufryisa noma ngisho ne-microwaving. Ungathenga amaqanda aphethwe kanzima uma ungafuni noma iyiphi ingxabano nhlobo.
- Yenza i- frittata yemifino bese iqhwa noma ama-friji e-friji ukuze udonsa kanye nama-microwave. I-frittata uhlobo lwesiphambano phakathi kwe-omelet ne-quiche, eyenziwe esitofu futhi ngezinye izikhathi kuphelile kuhhavini. I-frittata iyindlela enhle yokusebenzisa imifino esele ngoba ungabeka noma yimiphi imifino oyifunayo kuyo. E-Italy, i-frittatas yizinto ezivamile ezinyangeni ezilethwa ekhaya. Akuthatha isikhathi eside ukwenza, bese ungayisebenzisa ukuze uthole ukudla okuhlukahlukene.
- Kulula nakakhulu ukumane nje uhlasele ama-veggies kanye noshizi ngamaqanda. Ungenza i-batch enkulu yalokhu futhi ulondoloze okungeziwe kuzikhwama ze-plastic-type ze-zip.
- Ama-omelets aseyindlela enhle yokusebenzisa inyama nemifino esele.
- Ukukhonza kwamaqanda avamile noma okuthosiwe kuyashesha ukwenza. Uma ungakwazi ukuqonda ukuphoqa amaqanda othosiwe nje nge-pan uzokwehlisa ngisho ekuhlanzeni. Khonza amaqanda anezithelo ezincane ushukela kanye ne- flax muffin , futhi unekuseni kwasekuseni okuphelele.
- Amaqanda i-Florentine i-recipe elula esebenzisa isipinashi esinamakhaza.
Izitshalo
Izitshalo zingase zibe inkinga ekudleni okuphansi kwe-carb ngoba ziphezulu kuma-carbohydrate ngendlela yazo. Nazi ezinye izindlela ezizungezile:
- Amanye okusanhlamvu okubandayo, afana ne-Special K, manje afika efomini ephansi-carb. Ngcono nakakhulu amanye ama-high-fiber okusanhlamvu, njenge-All Bran ne-Fiber One. Kuzodingeka uhlole ngokucophelela amalebula, njengoba amaformulations ashintsha.
- Kunezilimo ezivuthayo ezincane eziphansi ezishubile, njenge-Flax-O-Meal, ezingathengwa ku-intanethi. Noma, ungenza i- flax cereal ngqo esitsheni sakho.
- Ungenza i -granola yakho ephansi-carb usebenzisa amantongomane kanye nembewu esikhundleni sokudla ama-oatmeal noma amanye okusanhlamvu futhi ungangenisi ushukela.
- Abanye abantu abasha benza i-faux cream yekoro besebenzisa amaqanda ne-ricotta ushizi.
- Akunakwenzeka njengokuzwakalayo, ungenza amaprotheni emifino enama-textured (TVP) ama-faux oatmeal okumangalisa njengento yangempela.
Ikhefu lesinkwa sasekuseni
Kuzodingeka wenze izinguquko uma ibhulakufesi yakho ejwayelekile ibhaka izimpahla kanye ne-toast ukuze unciphise ama-carbs.
- Ama-muffin, amabhisikidi, nezinye izinkwa zingenziwa ngokudla kwe-flax , ukudla kwe-almond kanye nezinye izithako eziphansi .
- Thenga ukuxuba okuphansi kwe-carb, noma kwenzeke kusukela ekuqaleni .
- I-microwave puddings kwasekuseni kuyindlela enhle. Beka isidlo se-flax kanye / noma isidlo sama-alimondi esitsheni ngamanzi, amaqanda, nama-flavorings afana namajikijolo, ukhilimu ushizi, ibhotela le-peanut. sebenzisa umcabango wakho. Ungenza futhi i-chia imbewu ye-pudding yasekuseni engenakho ukupheka, imane ixubane ne-yogurt namanzi futhi ifakwe efrijini ngobusuku bonke.
I-yogurt, i-Cottage Cheese, i-Ricotta, i-Tofu
Khetha uketshezi oluncane lwe-carb nemikhiqizo ye-soy ukuze ujabulele ukudla kwasekuseni.
- Imikhiqizo yobisi enokuphunga efana ne- yogurt , i-cottage shizi, noma i-ricotta ingahlanganiswa nezithelo, ezifana namajikijolo amaqhwa, namantongomane noma imbewu ye-flax ukwenza ukudla kwasekuseni okusheshayo.
- Noma yikuphi okungenhla kungasetshenziselwa ukwenza isidlo sasekuseni ukugubha ngamaprotheni powder nezithelo noma flavorings. Noma, ukushukunyiswa kungenziwa nge-powder nje kuphela kanye nobisi olungasetshenziswanga ubisi, i-kefir, noma amanzi.
- Sebenzisa i-tofu njengeprotheni eliphakathi. Ukuxubha kungenziwa kusuka ku-tofu encane, kuyilapho izinhlobo ezinamandla zingasetshenziswa ku- tofu scrambles nezinye izitsha.