Imibono kanye zokupheka
Ngokuphila kwethu okumatasa, ukuphuza ukudla okusheshayo kuyadingeka ukuze usuku luqale kahle. Njengoba singasayithathi i-bagels nama-donuts (okunikeza isitashi eziningi kodwa kunomsoco omncane noma kunjalo), sidinga izindlela zokusheshisa inqubo yokuthola isidlo sasekuseni esincane esiphephile isikhathi esincane. Nazi ezinye imibono namathiphu okuthola isidlo sasekuseni esincane esincane.
1. I-Leftovers
Ukumisa kabusha ukudla okusele isidlo sakusihlwa sakusihlwa kungenye yezindlela ezilula zokulungisa kwasekuseni okunomsoco. Enye yezinzuzo ukuthi kungenzeka ukuthi iqukethe ingxenye enhle yeprotheyini . Amaprotheni abalulekile ekuthumeni imizimba yethu ekuqaleni kodwa akulula ngaso sonke isikhathi ukulungiselela ngejubane elikhulu. Ngizama ukwenza ingxenye eyengeziwe noma kabili ngaso sonke isidlo ukuze nginelise ukudla kwasekuseni kanye / noma kwasemini ngosuku olulandelayo. Ngiphinde ngenze imifino eyengeziwe lapho ngibapheka ngoba kulula kakhulu ukufaka isikhukhula sasekuseni noma i-omelet.
2. Yiba izithako ezilungele ukuhamba
Ukuhlela amaprotheni agubha? Linganisa konke ukuphuma ubusuku ngaphambi kokuthi nje ufanele ukuwuphonsa ku-blender. Ukuba nesitshalo esishisayo, njenge- Instant Flax Meal Cereal ? Beka isidlo , i- flax , nesinamoni endaweni ye-bowl, ngakho-ke kufanele usengeze amanzi ashisayo nebhotela le-peanut. Ungaba nebhekoni noma isobho eliphekwe futhi lilungele ukuphuma ku-microwave.
3. Yenza phambili
Izinto eziningi zokudla kwasekuseni zingenziwa ku-batch bese zifriji noma ziqhwa. Ngokwesibonelo:
- Amaqanda - Gweba ibhande elikhulu (nemifino uma ufisa) bese uhlukanisa ngezigaba. Zingafakwa esiqandisini izinsuku ezingu-2-3, futhi zifriziwe isikhathi eside. Ukungaguquguquki kuzokuhlupheka kancane, kodwa kuzokwenza kube kuhle kakhulu. Into esebenza kangcono nakakhulu ukwenza i-frittata . Ama-Frittatas angasebenzisa noma yikuphi imifino esele noma imfuyo onayo, futhi izingcezu ezisele zingabiwa esiqandisini noma ziqhwa. Inhlobo efanayo "i-mini-frittas" eyenziwe epanini le-muffin esikhundleni sokwenza eyodwa eyodwa enkulu. Bhaka ama-350 degrees Fahrenheit imizuzu engu-15 noma ngaphezulu. Sebenzisa i-pan-muffin pan ne-butterfly kahle! Ungabhaka ngisho namaqanda emapanini omfutho we-muffin ngokuchofoza iqanda ekomelweni ngalinye. Engeza ushizi uma ufisa. Bhaka mayelana ne-mini-frittas.
- Isinkwa se-Flax - Senza inhlamba emihle, noma zama lokhu: Hlanganisa ushizi phezu kwalo, ufafaze nge-bacon, bese uhlanganisa amaqanda amabili atsiwe (bheka indlela esheshayo yamaqanda angezansi).
- Ama-Muffin - Yenza ama-muffin amancane-carb futhi uwabeke ekuseni, mhlawumbe namanye ama-cottage shizi amaprotheni (afafaza isinamoni ku-cottage shiese-yum). Ama-muffins agcoba kahle.
- Amapancake - Yenza iqoqo elikhulu lama-pancake bese uwagcina esiqandisini noma efrijini. Khonza ngesiraphu engenawo ushukela noma isiraphu ye-berry ezenziwe. Noma usakaze nge-bhotela ye-peanut kanye / noma ugaxekile ongenawo ushukela bese udla njenge-sandwich noma u-toast lapho ugijima.
4. Ukupheka Okusheshayo
Akuwona umthwalo omkhulu ukupheka uma ungakwenza ngokukhululeka.
Funda Flip Amaqanda Othosiwe ePan: Enye yezintandokazi zami (futhi ezijabulisayo) zokulondoloza isikhathi ukukwenza amaqanda othosiwe epanini elincane elingenamathela, uwafake emoyeni ngaphandle kwemishini (usadinga ukungeza amafutha noma ibhotela ukuze lokhu kusebenze). Kuthatha umkhuba omangalisayo omangalisayo ukwenza lokhu. Ngenza kuqala phezu kombhede ekuqaleni, futhi ngicabanga ukuthi ngiphuthelwe epanini kuphela. Uma ngiyazi ukuthi ngizocindezelwa isikhathi, ngishiya epanini lokubhaka ngesitofu nge-pat of ibhotela noma i-glob of oil of coconut it in. Ngiya ekhishini, vula isitofu, uthole amaqanda, futhi ngemva kwemizuzu emibili, kwasekuseni sekulungele.
Ngiyakuthanda ukuwafakela phezu kwemifino ethile efudumele.
Ama-microwave Amaqanda: Uma wenza amaqanda aqhamukayo emayinini, ungenza ezinye izinto ngesikhathi esifanayo. Funda ngokupheka amaqanda wabaqalayo .
5. I-Wraps, i-Burritos, ne-Rollups
Ukuphuma ngaphandle komnyango? Hamba amaqanda akho, inkukhu, isoseji, njll, ube ne-tortilla encane ye-carb bese wengeza ama-veggies kanye nama-condiments afana nambitha yakho.
6. Awe-Cook-Breakfasts
Imikhiqizo yobisi enokuphuza efana ne-yogurt, ushizi we-ricotta, noma i-cottage shizi ingahlanganiswa nezithelo ezifana namajikijolo amaqhwa, namantongomane noma imbewu ye-flax ukwenza ukudla kwasekuseni okusheshayo.
Ukushayisana - Noma yikuphi okushiwo ngenhla, noma tofu esithambile, kungasetshenziselwa ukuxubha ngamaprotheni powder nezithelo noma ukunambitheka. Noma ukushukunyiswa kungenziwa nge-powder kuphela kanye ne-soy unsweetened noma ubisi lwe-alimondi, i-kefir, noma amanzi. Ezinye zokupheka ukuze uqale: