3 Dzinokurumidza Nzira dzekugadzira Yakapakurwa Chikafu Hutano

Zvemukati

• Ongororo ye

Munyika yakanaka, isu tese tinobika kudya kwakachena uye kune hutano mazuva ese. Asi isu tese takabatikana-ndosaka tichivimba nezvakarongedzwa chikafu nguva nenguva. Dambudziko: skimpy zvikamu zvinosiya chimwe chinhu chingafarirwa mudhipatimendi rezvigadzirwa. Ndosaka uchifanira kuita chiremba zvishoma, anodaro Ashley Koff, RD sei? Kutanga neshanduro dzine hutano pane izvo zvakapetwa chikafu iwe chaunogona kuwana, iye anokurudzira (tsvaga zvinozivikanwa, zvakasikwa zvigadzirwa uye isingasviki mazana mashanu emamirigiramu esodium kune entree), uye uteedzere aya matipi ekuvapa kuravira uye kukurudzira kudya.

Pakarepo Oatmeal Packets

Kuisa bhokisi reizvi mudhesiki rako (bata iyo yakajeka yakasiyana-siyana pasina shuga yakawedzerwa) inogona kuva mangwanani nemasikati kudya-saver. Pamazuva aunononoka, iwe unenge uine chikafu chakareruka chakakumirira. Kunyangwe zvimwe: Iyo pre-yakakamurwa mug ye oatmeal inogadzira yakanakisa tambo yekudya iwe kubva iwe kubva masikati kusvika kudya kwemanheru. Koff anopa zano rekuwedzera mafuta ane hutano ekunaka uye satiety-edza nut butters kana mbeu-uye mamwe mapuroteni, senge scoop yeprotein poda. (Kana iwe uri kumba, edza kuenda kunonaka uye kukanda mbiya ine zai rehupenyu.) Kana chiri chikafu chinotapira chauri kuda, wedzera mamwe machipisi echokoreti yakasviba kuti uwane fibre-filled treat. (Zvirinani, tsvaga kurudziro neimwe yeaya gumi nematanhatu Savory Oatmeal Recipes.)

Canned kana Boxed Soup

Uine mashoma mawedzera-ins, iwe unogona kutora imwe yakajeka matomatisi kana butternut squash muto kana kunyangwe muto wehuku woichinja kuita chikafu chizere, mukati memaminitsi mashanu. Kanda mimwe miriwo yakaomeswa nechando mumuto panguva ichipisa, anodaro Koff. Sarudza yakaderera sodium vhezheni senge mwenje mune sodium sarudzo kubva kuna Amy's Kicheni uye wedzera iyo kunhu (pasina kuwedzera munyu) nekupaza yako spice rack. Hemp kana imwe mhodzi inokupa mamwe mafuta ane hutano uye ane hutano, uye nyama yakasara (senge soseji yakabikwa kana taco nyama) inogona kuwedzera puroteni.

Frozen Kudya

Koff anoti anoona kuti zvikafu zvakawanda zvakaomeswa nechando zvine mapuroteni emhuka asina kunaka, saka anokurudzira kusarudza chinopinda chemuriwo uye kuwedzera muprotein yako. Chengeta dzimwe hove dzakachengetedzwa dzemumagaba, salmon, mumba kwemavhiki kana iwe usina nguva yekutenga. .

Ongororo ye