Kuyiqiniso abakushoyo: Ukudla kwasekuseni ngempela ukudla okubaluleke kakhulu kosuku. Eqinisweni, ucwaningo lubonisa ukuthi ukudla kwasekuseni akusiyo impumelelo ekutheni ulahlekelwe isisindo njengalabo abadla ukudla okusawosa ekuseni. Kodwa ungadli noma yisiphi isidlo sasekuseni esidala! Qinisekisa ukuthi njengokwanelisayo futhi elula njengoba kunomusa futhi kudla okunomusa.
Ukukhula kwe-Oatmeal Bowl
Kwenzenjani? Ukukhishwa kwe -oatmeal endala okuphekwe kabili inani lemanzi futhi ngokuphindwe kabili isikhathi semali ejwayelekile ye-oatmeal.
Umphumela wokuphela uyisabelo esikhulu sokudla okushisayo.
Kungani kugcwaliswa: Isihluthulelo yilawo ama-oats asendulo, ahlanzekile, aphezulu fiber, futhi anelisa kakhulu. Futhi kusukela izingxenye ezincane zingasishiya sizizwe silambile futhi sinqatshiwe, ukukhonza okungaphezulu kakhulu kuyinhlangano enkulu. Ubisi lwebele lubenezela ukugcwalisa amaprotheni.
Indlela-kuya: Embizeni engabheki, hlanganisa i-1/2 indebe edala, i-1/4 tsp. i-sinamoni, udoti oluthile, u-3/4 indebe yamafutha, i-1/8 tsp. i-vanilla itholakala, kanye nezinkomishi ezingu-1 1/4 zamanzi. Letha emathumba bese unciphisa ukumemeza. Pheka uphinde ugxume kuze kube yilapho ukhululekile futhi ucebile, imizuzu engu-12 - 15. Vumela ukupholisa kancane kancane, bese u-sweeten ukuze unambitha.
Oatmeal Parfait
Kwenzenjani? Ukuhluka kwe-oatmeal ekhulayo, lokhu kukhonjiswa okufakwe ku-oatmeal nge-izithelo ne-yogurt.
Kungani kugcwaliswa: Uyazi kakade ukuthi kungani ingxenye ye-oatmeal igcwalisa, futhi izithelo ezintsha zingenye yemithombo engcono kakhulu ye-fiber yemvelo. Ngaphezu kwalokho, ungadla okuningi ngaphandle kokudla amakholori amaningi kakhulu.
I-yogurt ineza ezinye amaprotheni ku-parfait.
Kanjani-ukulandela: landela izinkomba ze-oatmeal bowl. I-refrigerate kuze kube yilapho ibilisiwe, okungenani amahora angu-1/2. Gcoba futhi ungqimba ngezithelo zakho ozithandayo kanye ne-yogurt ye-nonfat.
Izithelo neGreek Yogurt Bowl
Kwenzenjani? Yisitsha se-yogurt yamaGreki esingenamafutha (njenge-Fage noma i-Chobani) esinezinhlobo eziningi zezithelo.
Ungase futhi wengeze i-high-fibre cereal kanye nesikhulu esincane samantongomane.
Isizathu sokugcwalisa: I- yogurt yamaGreki yinyene, i-creamy, futhi iphezulu kakhulu kumaprotheni. Njengoba ubhanjiswe izithelo kanye nosawoti, uthola i-punch eyodwa-amabili amaprotheni ne-fiber ukuze uqale ukugcwalisa usuku lwakho. Futhi amantongomane afaka amafutha enempilo ukuze uhlale unqanyuliwe.
Indlela yokuqala: Qala ngokuhambisa i-sweetener engekho-ikhalenda ibe yi-yogurt e-fat-free yamahhala. Lokhu kukhululeka ngempela ngaphandle kwe-flavour tart. Engeza izithelo eziqoshiwe (ezifana ne-Fuji apula ne-banana) noma amajikijolo aphelele (afana nama-raspberries nama-blueberries). Fafaza nge-cereal namantongomane, bese ukhonza nge-spoon!
I-Egg Scramble kuMug
Kwenzenjani? I-scramble ye-egg-white noma yamaqanda okufaka amaqanda epheka i-microwave . Amaqanda ama-egg alayishwa ama-veggies kanye noshizi okhanyayo futhi aqedile nge-toppings oyikhonzile.
Isizathu sokugcwalisa: Amaqanda abamhlophe nabangenawo amaqanda amaqanda angenawo amafutha angamaprotheni, futhi ama-veggies angomunye umthombo wemvelo wokwanelisa i-fibre. Futhi kusukela amaqanda amaqanda ama-kilojoule amahle kakhulu, ungawadla ngokudla okuphezulu-fiber njengama-muffin okukhanya oku-English (anebhotela elincane) kanye nezithelo ezintsha (ezinhlangothini yamantongomane).
Ukuthi: Uzodinga amathuluzi amancane ekhishi kanye nezithako. Ngokuvamile, indlela-kuya kanjani kulula kakhulu.
Amaprotheni Powder Konke
Kwenzenjani? Kuyiprotheni ehlanzekile ngokoqobo! Kukhona amaprotheni amaningi amaprotheni emashalofini, kusukela kuma-whey-based to those made from soy. Kunezinketho ze-vanilla, izinhlobo ezilula, ngisho nama-flavour flavour. I-protein powder iyindlela enhle kubantu abafuna ukuzizwa begcwele emva kokudla kwasekuseni kodwa bangena emaqanda noma e-yogurt.
Kungani kugcwaliswa: Ukudla okunjengama-pancake nesinkwa seFrance kukhona okumnandi futhi amaqhinga ambalwa azokulondoloza amakholori amaningi. Kodwa kaningi kunalokho, ukudla kokudla okusekelwe e-carb akunawo amaprotheni amaningi. Ngokufaka amaprotheni powder ungakondla izifiso zakho futhi ugcwalise ngesikhathi esifanayo.
Indlela yokuthi: Ngama-pancake, yenza i-batter elula. Hlangana ne-powder bese ulungiselela njengenjwayelo! Ngokuqondene nesinkwa seFrance, vele ugaye i-powder ibe ngamanzi okugezela amaqanda okwenziwa amaqanda amhlophe noma amaqanda angenawo amafutha, ama-vanilla akhiphe, kanye ne-sweetener encane engekho-ikhalori. Bese udibanisa izinkwa ezimbalwa zokudla okuyizinkinobho ku-ingxube, bese upheka esikhwameni esikhishwe nge-spray spray. Yum!
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!