Ukudla Okudliwa Ngakusasa?
Uma ungumdla ohlakaniphile, cishe ulungiselela ukudla okunesondlo kusengaphambili ukuze ugcine isikhathi ngemuva komsebenzi. Kodwa kuthiwani ngesidlo sakho sasekuseni? Ungakwazi (futhi kufanele!) Sebenzisa imibono enempilo yokudla kwasekuseni yokudla kwasekuseni ukuze wenze ekuseni yakho ibe nempilo enomsoco futhi ibe mnandi kakhulu.
Uma ukulahlekelwa isisindo noma isondlo isisindo sakho, kwasekuseni kwasekuseni okufudumele kuzokusiza ukuthi ufinyelele ekuhlosweni kwakho. Lesi sidlo sika-300-khalori sibili esilula futhi sinelisekile. Uma ulungiselela izithako kusengaphambili, kuthatha cishe imizuzu eyishumi ukulungela ekuseni.
I-Healthy Breakfast Breakfast Ye-Prep Menu
- Amaqanda ama-Scrambled Tex-Mex
- Oatty Steel Cut Oats
- I-Sweet Green Smoothie
Ngakho yini eyenza lokhu kudla kube okukhethekile kangaka? Lekuseni kwasekuseni kuyokwanelisa izinyosi zakho ezinomsoco, ukuvimbela izifiso zakho ze-carbs, futhi unciphise ukulamba kwakho kwiprotheni enomsoco, enomsoco. Futhi uma ungenayo isikhathi sokwenza zonke izingxenye ezintathu zokudla, yenza into eyodwa kuhlu. Ingxenye ngayinye yokudla idla ukudla kwasekuseni ngokwanelisayo.
Ukudla kwasekuseni Prep Shopping List
Ukulungiselela lokhu kwasekuseni okunempilo, uzodinga izithako ezimbalwa eziyisisekelo. Uzothola konke esitolo sakho sokudla, ngakho-ke akusadingeki ukuya esitolo esikhethekile noma emakethe ephezulu. Nasi uhlu lwezinto zokuthenga ezithengwayo.
I-Healthy Breakfast Grocery List List
- Amaqanda amasha noma amaqanda abamhlophe beqanda
- Utamatisi ovuthiwe
- 1 anyanisi ophuzi
- Isipinashi esikhwameni esingu-1
- Ama-apula angu-2-3
- 2-3 ubhanana
- I-Cumin powder
- I-powder powder
- Oatmeal
- I-Salsa
Uma ukhetha i-salsa, bheka umkhiqizo ngezithako ezilula futhi ezimbalwa kakhulu. Amanye ama-brand aqukethe okunezela okungeziwe kokunambitheka. Lokhu kunezela ukhalori noshukela olungadingekile.
Lungisa amaqanda aphansi akhalori
Amaqanda angumthombo omkhulu wamaprotheni. Futhi amaprotheni angakusiza ukuba uzizwe ugcwele futhi unelisekile. Kodwa izikhupha zeqanda zikhulu ngamafutha. Kubantu abaningi, izikhupha zingase zingabi inkinga. Kodwa uma udla amaqanda nsuku zonke futhi uma uzama ukunciphisa isisindo, amafutha asezikhunjini angafaka phezulu. Uma uzama ukusika ama-khalori, ungenza amaqanda aphansi angama-khalori anamhlophe kuphela engeza ama-veggies nezinongo ukuze uthole ukunambitheka.
Ukwenza lezi zindlela ze-Tex-Mex ziqhekeke amaqanda, faka izipuni ezimbili ze-anyanisi oqoshiwe nezipuni ezimbili ze-utamatisi oqoshiwe ku-pan engekho. Bese ufaka 1/2 indebe yamaqanda abamhlophe bese ufafaza i-cumin, i-powder, usawoti kanye ne-pepper phezulu. Gwema amaqanda ngokushukumisa nge-spatula yerabha. Bese ubeka amaqanda bese uwabeka phezulu nge-spoonful e-heaping ye-salsa entsha.
Amathiphu wokulungiselela ukugcina isikhathi: Esikhundleni sokuhlukanisa izikhupha kusuka emaqanda aphelele njalo ekuseni, uthenge abamhlophe bamaqanda omhlophe bese usebenzisa lezo zinto esikhundleni. Uzothola imikhiqizo efana ne- AllWhites esigabeni samaqabunga esitolo sakho sokudla. Ngaphezu kwalokho, nquma u-anyanisi no-utamatisi ngesonto. Zigcine eziqukathi ezihlukanisiwe ezihlukene esiqandisini sakho bese uzikhipha njengoba kudingeka uma upheka. Ngalesi sikhathi sokulondoloza amathiphu, amaqanda kufanele athathe amaminithi angu-5 noma ngaphansi ukulungiselela. Ungakwazi njalo ukulungisa isidlo ngobusuku obusuku futhi uphinde uvuselele ekuseni, futhi.
Lungisa I-Oatmeal Ngaphambili
Okulandelayo uzofaka i-1/4 indebe ephekwe i-oatmeal epulatifheni yakho. I-oatmeal yiyona ehambisanayo ephelele yamaqanda akho aqoshiwe. Ama-oats amaningi okusisiza ukugcina uzizwa ugcwele njalo ekuseni kanti i- fiber inikeza izinhliziyo izinzuzo ezinempilo.
Ngakho iyiphi i-oatmeal engcono kakhulu yokulahlekelwa isisindo? Abantu abaningi bajabulela ukuthungwa kwe-nutty smooth ye oats steel cut. Kulesi sidlo, i-steel cut oats (ngezinye izikhathi ebizwa ngokuthi i-Irish oatmeal) ibhalisa amaqanda ama-Tex-Mex anelisayo. Kodwa ezinye ze-dieters zikhetha ukuthungwa okuncane kwe-oats ezindala ezifakwe. Ama-oats aqoqwe njalo anikeza inani elifanayo lokudla okunomsoco njengensimbi enhlobonhlobo yokusika futhi kulula ukuyilungisa.
Ngakho-ke ingabe kukhona uhlobo lwe-oatmeal lokugwema? I-Dieters ingase ifune ukweqa izinhlobonhlobo ze-oatmeal ezikhethiwe noma zangaphambili. Lezi ziningi ziqukethe ushukela oweneziwe nama-khalori amaningi.
Ithiphu yokulungiselela isikhathi: Yenza i-batch enkulu ye-oatmeal kusengaphambili. Bese uqoqa ama-1/4 indebe ye-cup ingxenye yezingxenye ezincane bese uwagcina efrijini. Ekuseni, phala isitsha esisodwa ku-microwave ngakho lesi sinyathelo sithatha okungaphansi kweminithi.
Hlanganisa i-Quick Morning Smoothie
Ingxenye yokugcina yesidlo sasekuseni sakho esinempilo i-smoothie eluhlaza enempilo. Le recipe intsha futhi iyathandeka kepha ayinzima kangangokuba izokunciphisa. Ukuze ulungise ama-smoothie, hlanganisa lezi zithako ku-blender:
- 1/2 apula (oqoshiwe)
- Ubhanana 1/2,
- 1 amaqabunga esipinashi
- 1/2 indebe yamanzi
* Ezinsukwini lapho udinga ukuthuthukiswa kwamaphrotheni engeziwe, engeza isipuni esisodwa se-vanilla amaprotheni powder.
Hlanganisa i-smoothie yakho ngenkathi uhlola amaqanda futhi ufudumala ama-oats.
Ithuluzi lokulungiselela isikhathi: Hlela ubhanana kusengaphambili ngakho kulula ukuwabamba futhi uhlale ukhona. Vele uthathe ubhanana obuvuthiwe obuyi-6-8, uhlanganise nabo bese uwasika ngesigamu. Bafake esitokisini se-cookie bese ubafaka efrijini cishe ihora. Uma ziqhwa zibaphonsa ndawonye nge-baggie bese uzibuyisela efrijini. Ngeke bahlangane ndawonye, futhi njengoba sebevele beqhwale basiza ukugcina ama-sliothies akho abandayo uma ubalungisa.
Ukudla okunempilo kokudla kwasekuseni Amaqiniso Okuphambili-Okudla
Ngakho-ke yikuphi okusemqoka kulokhu kwasekuseni okunenhliziyo enhle, enempilo? Isidlo esiphelele esakhiwa amaqanda ama-Tex-Mex aqoshiwe, ama-oats we-steel cut kanye ne-smoothie eluhlaza enempilo aqukethe ama-calories angu-250 angaphansi kuka-2 amagremu amafutha. Uyothola futhi ngokudla ukudla okubili kwezithelo, ukukhonza okunempilo yemifino eluhlaza emifino eluhlaza, amaprotheni aphilile kanye nohlamvu oluphelele.
Lawa angamaqiniso okondleka kokudla kwasekuseni okuphephile:
Amakholori : 233, amafutha : 1.5 g, ama- carbohydrate 38 g, amaprotheni 17.4 g, i- fibre 9 g
Ukudla kuqukethe amaprotheni angu-30%, 65% ama-carbohydrate namafutha angu-5% kuphela.
Ufuna imibono yasendlini kwasekuseni enempilo? Hlola lo mhlahlandlela: Indlela Yokwenza I-Healthy Breakfast Yesekuseni Ukulahlekelwa Isisindo