Cishe uzwe ukuthi okusanhlamvu konke kuhle emndenini wakho, kodwa ukuqonda ukuthi kungani ukudideka kancane. Inselele enkulu nakakhulu ingase ithole okuningi kulawo okusanhlamvu okunomsoco ekudleni kwakho kwansuku zonke. Funda ukuthi yikuphi ukuphikisana okuphathelene nakho, futhi thola amathiphu kanye nezindlela zokupheka ukuze ufake kalula okusanhlamvu okuningi kuhlelo lwakho .
Amaphuzu avelele kokudla
Izithelo zomhlaba wonke azizange zibe nesilinganiso esifanayo sokucubungula njengezinhlamvu ezicwengile "ezimhlophe".
Ukucubungula okuncane kusho izakhi ezifana namaprotheni, i-folate, i-thiamin, i-vitamin E, nensimbi igcinwa. Ukukhula kwe-fiber nakho kutholakala ezinhlameni ezigcwele, yingakho izinhlayiya ezincane zezinkwa, i-rice, irayisi kanye nezinye izitshalo zithatha isikhathi eside ukugaya futhi zikugcine uzizwa ugcwele isikhathi eside.
Ngokusho koMkhandlu Wezolimo Zonke, abantu abadla okusanhlamvu okugcwele banomngcipheko wokunciphisa umzimba, isifo senhliziyo, uhlobo lwesifo sikashukela, nezinhlobo ezithile zomdlavuza. Njengoba kunezinketho eziningi ongakhetha kuzo, ukwenza okungenani ama-swaps okungenani okukhethwa kukho okusanhlamvu kuyisinyathelo esifanele.
Ukuhlola Ngezilimo Zasendulo
I-Quinoa manje igama lomndeni, kodwa kunezinye izithelo zasendulo ezinomsoco ukuze uzame , njenge-farro, isipelisi, isilwane, ibhali, i-bulgur, kanye namabele. Ukusanhlamvu ngalunye kufaka ukunambitheka okuhlukile, ukuthungwa, kanye nesiprofetho sezakhi; eziningi ziphakeme amaprotheni kanye nama- antioxidants .
Shintsha i-Pasta yakho
I-pasta iye yavela kude kakhulu kunomhlophe futhi ukolweni wonke. Namuhla ungathola kalula i-pasta eyenziwe nge-rice ensundu, i-quinoa, noma inhlanganisela yezinhlamvu eziningi ezitolo zendawo. Ukwengezwa kwamaqanda abamhlophe namaqabunga (afana nobhontshisi namalenti) angangezelela ukukhushulwa okwengeziwe kwamaprotheni.
Yisebenzela yonke i-pasta ye-okusanhlamvu emgqonyeni owodwa kuya kweyombili bese ukhonza ngemifino kanye nobhontshisi noma amaprotheni aphilile ukuze uthole ukudla okuphelele.
Ukupheka Komndeni Okungumngane Okuphelele
I-pasta ingaba yindlela elula yokudla okusanhlamvu, kodwa ungabi namahloni ekuhloleni ezinye izindlela zokupheka ekhaya njengezicabha, isaladi le-quinoa , i-granola, ne- popcorn- yebo, i-popcorn ibala njengokusanhlamvu konke!
I-Peanut Butter & Granola Banana
Izinkonzo: 9 (1/2 indebe ngayinye)
- 1/3 indebe ibhotela
- Isipuni 1 samafutha e-canola
- 2 wezipuni uju
- ½ ithisipuni i-vanilla ekhishwe
- 2½ izindebe ezigoqiwe
- I-¼ indebe eqoshiwe, eqoshiwe
- Imbewu ye-cup ye-¼
- ¼ isipuni usawoti kosher
- ½ indebe ubhanana omisiwe
- 2 wezipuni mini ushokoledi chips, ozikhethela
- Hlangisa i-oven ukuya ku-300F.
- Sula ishidi elikhulu lokubhaka nge-spray spray.
- Hlela ibhotela le-peanut, amafutha, uju, ne-vanilla esitsheni esiphakathi. I-microwave imizuzwana engu-30, noma ize ichitheka; funa futhi ukuhlanganisa.
- Hlanganisa ama-oats, amantongomane, imbewu yamathanga, nosawoti esitsheni esikhulu. Thela ingxube yebhanana ye-peanut phezu kwengxube ye-oat bese uphonsa ngobumnene. Dlulisela ku-baking sheet elungiselelwe.
- Bhaka, ugqugquzela ngezikhathi ezithile, kuze kube nsundu yegolide (imizuzu engaba ngu-15 ukuya kwangu-20). Susa kusuka kuhhavini. Uma usupholile, faka ama-banana chips ne-chocolate chips, uma usebenzisa. Gcina esitsheni esingenalutho kuze kube ngesonto elilodwa.
Inkukhu ye-Chicken Bacon Ranch
Izinkonzo: 1
- 1 isinkwa esine-naan isinkwa
- 1 isipuni se-ranch yokugqoka, kanye nokunye okuyi-topping
- 3 wezipuni shredded ingxenye-skim mozzarella
- Amathumba ama-ounces aphuziwe ama-3, aqoshiwe noma ahlambuluke
- 1 ucezu lwesipuni esiphekiwe, u-crumbled
- 1/4 indebe eqoshiwe, njengama-mushroom alayishiwe ne-broccoli
- Hlangisa i-oven ku-400F.
- Faka isinkwa se-naan ebhodini elibhaka elihlanganiswe nephepha lesikhumba.
- Sakaza i-ranch ukugqoka phezulu bese ufafaza ushizi. I-Layer ishicilelwe futhi ibhake imizuzu engu-10 noma kuze kufike ushizi.
- Okuphezulu nge-dressch eyengeziwe yokugqoka ngaphambi kokukhonza.
I-Farro Salad yaseMedithera
Izinkonzo: 6 (cishe 1 indebe ngayinye)
- I-1½ izindebe ezomile i-farro
- 3 amathisipuni kasawoti angcolile, ahlukaniswe
- Isipuni esingu-1 amafutha omnqumo amancane omnqumo
- ½ ithisipuni elimnyama elimnyama
- ½ inkomishi yahlanza iminqumo yaseSpain
- ½ inkomishi ekotini ye-cannellini ekheniwe, ehlanjululwe futhi enqanyuliwe
- 1 inkomishi idonsa utamatisi
- ½ inkomishi i-feta cheese
- Izipuni ezimbili eziphekiwe
- Izipuni eziyi-5 vinaigrette ebhalsamu
- Usawoti ongcolile kanye nomsundu omnyama omusha, ukunambitha
- Letha amanzi amakhulu emathumba bese ufaka amathisipuni amabili usawoti.
- Engeza i-farro emanzini uphinde upheke ngokusho kwikhombandlela yephakheji. Ukucwiliswa, ukudluliselwa esitsheni esikhulu, kanye nenkathi ngamanye amafutha omnqumo amasha kanye nosawoti osele nopele.
- Hlanganisa kahle futhi ubeke eceleni ukuze uphole kancane. Uma usupholile, engeza iminqumo, ubhontshisi, utamatisi, feta, basil, ne-vinaigrette. Toss kahle ukuhlanganisa.
I-Hot Multi-okusanhlamvu okusanhlamvu
Izinkonzo: 4 (cishe 1½ izinkomishi ngamunye)
- 2 izinkomishi zomile irayisi eliyisiqalo eside
- 1 inkomishi i-quinoa eyomile
- Izindebe ezimbili zanciphisa ubisi olunamafutha
- Isinamathoni engu-1
- ¼ isipuni umhlabathi sinamoni
- Izipuni ezimbili ze-maple isiraphu, kanye nokunye okugcoba
- Izithelo ezintsha zokukhonza
- Faka ilayisi elibomvu ne-quinoa endaweni yokucubungula ukudla noma i-high-speed high futhi ugaye ku-powder omuhle; ukudluliselwa kwisitsha bese ubeka eceleni.
- Hlanganisa ubisi nesinamoni unamathele epulazini eliphakathi futhi ulethe isimemezelo ngokushisa okuphakathi.
- Susa induku ye-sinamoni, bese usuka emhlabathini wesinamoni, isiraphu ye-maple, no-½ indebe yomxube wokusanhlamvu.
- Qhubeka ukupheka, whisking njalo kuze kuhlanganiswe ingxube, imizuzu engu-6 ukuya kwangu-8. Khonza ngokushesha izithelo ezintsha kanye ne-drill ye-maple isiraphu, uma uthanda.