Aya ma3-Ingredient Almond Oat Simba Kurumwa Zvinenge Zviri Nyore Kuita

Zvemukati

• Almond Oat Energy Bites
• Ongororo ye

Ipo kutanga kwekuvharirwa kwakazadzwa nemapurojekiti akawanda ekubikisa (kukutarisa, sourdough uye Navajo fry bread), zvatagara mumwedzi 280 (ndiani ari kuverenga?) -tora-nenzira yehupenyu. Uye nevanhu vazhinji vanoshanda kubva kumba uye zvakare kutungamira fundo yepamba yevana vavo, kubika mabikirwo ane rondedzero refu yezvekudya pamwe ndicho chinhu chekupedzisira mupfungwa dzako.

Mhinduro? Iyo Yakanakisa 3-Ingredient Cookbook: 100 Fast uye Nyore Mapoka eVose (Tenga Izvo, $ 25, amazon.com).

Ndinoziva - ndiani angadai akafunga kuti iwe unogona kugadzira chikafu chakawanda uye chekudya uchishandisa zvinhu zvitatu chete? Ndinobvuma kuti ndakanga ndisina chokwadi zvishoma ndisati ndatanga kushanda kugadzira mabikirwo ebhuku rino (ravepo iye zvino nokuda kwe-pre-odha, kunze pamasherufu chaiwo uye edhijitari Gumiguru 15). Zvino, kana yangu muto yekugadzira yatanga kuyerera uye ini ndikatanga kuyedza iwo mabikirwo, handina kutenda kuti zvese zvainaka kwazvo. Kwete chete ini zvandaifarira ipapo, asi kubva kutsva dzinodikanwa kuenda kune akareruka echinyakare, angu matatu-ekushongedzera mapikicha akafadza kunyangwe ivo vakasarudzika vatsoropodzi - vana vangu. Panguva yekuyedza mabikirwo, vakaramba vachindibvunza kuti ndiite madhishi akareruka kakawanda. (Related: Easy 4-Ingredient Recipes for Post-Workout Muscle Recovery)

Nemaitiro mashoma, ndakakwanisa kuburitsa mapureti kune zvinongobatanidzwa zvitatu, (pamwe chete nezvishoma zvepantry) uye ndozviita zvinonaka sezvakangoita shanduro dzakaomarara. Imwe yemamwe mabikirwo ari mubhuku rekubika inoshandisa zviri nyore-kuwana-zvigadzirwa zvaunogona kubata kuchitoro chako chemuno (kana kuti ungatova nacho pamba kare). Semuenzaniso, maresipi mazhinji anoshevedza zvekudya zvakadai semafuta emuorivhi, munyu, uye pasi pevhu mhiripiri, iyo yaunofanirwa kunge uine mukicheni yako.

Ndeipi nzvimbo yakanakisa yekuisa yakapusa yakapusa matatu-ekushongedzera mapeji? Zvokudya zvako. Iine musanganiswa weprotein, carbs, uye mafuta ane hutano, aya asina-kubika simba anoruma ndiwo akakwana, anonaka, epashure-Workout snack kana kana iwe uchida chimwe chinhu chidiki kuti uwedzere pakati pekudya kwemasikati uye kudya kwemanheru. Heck, unogona kana kudya izvi pakudya kwemangwanani kana dhizeti. (Inoenderana: Irresistible Recipes yeProtein neMagetsi Mabhora)

Uyezve, chimwe nechimwe chezvitatu zvinosanganisirwa chinoshanda chinangwa uye chinopa chikafu:

• Oats dzakakanyiwa dzechinyakare: Oats zviyo zvakazara (aka ine hutano carb!) Uye kubatsira kupa chewy mameseji kune aya maamondi butter butter simba inoruma. Vanowedzerawo soluble fiber iyo inobatsira kuti urambe uchinzwa wakaguta. Edza Bob's Red Mill Old-Fashioned Rolled Oats (Tenga Izvo, $15, amazon.com).
• Almond ruomba: Yakagadzirwa kubva pasi yakakangwa maamondi, maamondi ruomba akapfuma muvhitamini E, antioxidant. Iyi nut butter inopawo omega-3 mafuta, potassium, calcium, magnesium, manganese, uye iron. Iwe unogona zvakare kusarudza kuchinjisa iyo almond bhora kune imwe nati kana mbeu bhotela, senge nzungu ruomba, sunflower ruomba, kana soy nzungu ruomba. Edza Justin's Classic Almond Butter(Tenga Izvo, $9, amazon.com).
• Pure maple syrup: 100 muzana yakachena maple sirairi inowedzera kutapira kwechisikigo kune aya simba kuruma uye ine zvidiki zvidiki zvezvinhu zvakadai secalcium, potasium, manganese, magnesium, phosphorus, zinc, iron, uye akati wandei B-mavitamini. Pane chidimbu chidiki chinoshandiswa mune iyi matatu-ingredient resipi, inobatsira kudzikamisa flavour pasina skyrocketing iyo shuga yemukati. Edza Butternut Mountain Farm Pure Maple Syrup (Tenga Izvo, $15, amazon.com).

Paunenge iwe wawana hang yeiyo yekutanga recipe, iwe unogona kuzviita yako pachako nekuwedzera yakasviba chokoreti machipisi, mazambiringa akaomeswa, akaomeswa matart cherries, kana kuzvimonera mumakokonati flakes - mikana yacho isingaperi. (Heano mamwe simba ekuruma mabikirwo mazano ekukurudzira iwe.)

Almond Oat Energy Bites

Kugadzira: 8 kuruma

Nguva yekubika: maminetsi gumi

Yakazara nguva: 40 maminetsi

Zvisungo:

• 1 mukombe (250 mL) hombe-yemafuta (echinyakare) oats
• 6 tablespoons (90 mL) almond butter
• 2 tablespoons (30 mL) pure maple sirasi
• 1/8 teaspoon (0.5 mL) munyu

Mafambiro:

1. Isa oats mupoto yepakati nepakati-pasi kupisa.Toast oats kusvikira vatanga kusvibira kumativi ose, anenge maminitsi mana. Bvisa oats kubva panopisa uye sarudza parutivi kutonhorera kwemaminitsi gumi.
2. Wedzera oats yakanyoroveswa, almond butter, maple syrup, uye munyu kune blender kana chikafu processor uye sanganisa kusvika yatsetseka. Kana mukanyiwa usina kunamira zvakakwana kuti ugadzire mabhora, wedzera 1 teaspoon yemvura panguva imwe chete kusvikira kuwirirana kwasvika.
3. Uchishandisa maoko akachena, monera chipunu chimwe chemusanganiswa mubhora, woisa papepa rekubikira. Dzokorora nemusanganiswa wakasara, spacing ikaruma 1 inch kure, uye firiji kusvika yakasimba; kwemaminitsi makumi matatu.

Copyright Toby Amidor, Iyo Yakanakisa 3-Ingredient Cookbook: 100 Fast uye Nyore Mapoka eVose. Robert Rose Mabhuku, Gumiguru 2020. Mufananidzo urikudzwa naAshley Lima. Kodzero Dzese dzakachengetedzwa.

Ongororo ye