Nei Grain Bowls Ndiyo Fomu Yakakwana yeKudya Kunopa Utano

Zvemukati

• Izvo zvakare nezve fomula yemhuri
• 1. Scallops + avocados + hemp mhodzi + kare
• 2. Smoky tempeh + inomera + karoti + beet + brown mupunga
• 3. Ground turkey + mhiripiri + nhema bhinzi + tortilla machipisi
• 4. Salmon yakasvuta + cucumber + avocado + brown brown rice
• 5. Chiutsi chinopfungaira + chibage chakakangwa + kare coleslaw + mupunga muchena
• 6. Teriyaki huku + yakakangwa pineapple + zucchini + coconut rice
• 7. Mazai + avocado + kraut + buckwheat groats
• 8. Maamondi + broccoli + edamame + quinoa
• Usatange-kuvaka mbiya
• Kudya Kugadzirira: huku uye Veggie Sanganisa uye Mechi

Muzera revabiki vanononoka uye imwe-pani mashura, monochrome chikafu chakashandura manakiro atinoita kudya kwedu. Nepo kugona kwekudya kwemanheru kunze mune imwe dhishi inosukika kwakakodzera kunyaradzwa, isu tinowanzo kanganwa kuti nyaradzo yakabikwa - kwete chete muchikafu - asiwo mukugadzirwa kwendiro.

Kubva pakubata kudziya kwaro kusvika pakudya pamusoro pekunaka kwakaiswa mukati, kudya mundiro kwakafanana nekutsemura pasi uye kuona kunetseka kunonhuhwirira kunoitwa nenyika ino.

Uye sekunyora kwaFrancis Lam kuNew York Times, ndiro yezviyo haisi yezve nzira - iri nezve fomura yezviyo, mapuroteni, miriwo, uye kupfeka izvo zvinogadzira kuruma kwakakwana, kwakaringana.

Izvo zvakare nezve fomula yemhuri

Kudya mundiro yezviyo zvakare zvakanyanya kupfuura kudya chikafu: iyo yakapusa setup inoratidza imwe inokanganikwa mhando yechirairo.

Kunze kwedhishi remunhu wega wega uye nemhando yezvisarudzo zvine hutano zvekudya, pane kuchinjana kwekuziva wauri kudya naye. Kunyangwe hwaingova husiku hwepakati nepakati nevana kana vaunogara navo, munhu wega wega anosvika pakuvaka mbiya yakanyatsogadzirwa nehunhu hwavo.

Unosvika pakuziva zvavanoda nezvaasingade, zvenguva pfupi quirks, uye nemanzwiro ezuva iri… uye sezvavanonamira pakakomberedza tafura kwemasekondi, munhu wese anova akasununguka.

Zviyo zvembiya zvakare zvine shoma prep uye kushushikana pane kuzara-pakudya nekuti mativi ese (uye nekudaro flavour combos) akaiswa kuti vanhu vasarudze vega. Kubva pakupfekedza kusvika mupuroteni, kuravira hakunei nehunyanzvi hweshefu.

Mukumhanya? Shandisa zvasara kana kuve nemiriwo yakagadzirira kudya-gadziriso. Pane kurasikirwa kwemazano? Izvo zvikamu zvinoumba zvese - saka usatya kutya kusanganisa uye kuenzanisa!

Iwe zvechokwadi haugone kukanganisa (kunze kwekunge wapisa chikafu).

Asi kana iwe uchiri mutsva kune iyo ndiro yezviyo mbiya, isu takatora edu eanodiwa masosi echikafu ayo achave fiber-zvinonaka kugutsa munhu wese.

1. Scallops + avocados + hemp mhodzi + kare

Kana paine paine zuva rakakodzerwa nehusiku ndiro yezviyo, izvi zvingave zviriko. Yakapetwa neyakaora seared scallops, mbatatisi yakagochwa uye mhiripiri tsvuku, mhodzi dzehemp, uye avocado inotapira, iyi mbiya yemagetsi ndiyo sosi yakanaka kwazvo yemafuta ane hutano, faibha, uye B mavitamini. Tora kamukira!

2. Smoky tempeh + inomera + karoti + beet + brown mupunga

Nyeredzi yeiyi yekupedzisira-inonaka mupunga mbiya iri, pasina mubvunzo, iyo inopfungaira tempeh. Yakasungwa muutsi hwemvura, hoisin muto, uye maple manyuchi, ino inonaka mapuroteni-akazara tempeh anovimbisa kuti hauzopotsa nyama. Mupunga weBrown unobikwa nearomatics uye une tempeh, zvinomera, mavegi akawanda, uye zai rakabikwa rakapfava. Iyi ndiro ine mavara ichave yakagadzirira uye patafura mune inopfuura rinopfuura awa. Tora kamukira!

3. Ground turkey + mhiripiri + nhema bhinzi + tortilla machipisi

Weelicious inogadzira zvinonaka, zviri nyore, zvekudyira madhiri. Iyi taco mbiya haisi iyo yega. Zviyo zviri mundiro iyi zvinouya zviri zviyo zvechibage, izvo zvinowedzera kutapira, kugadzirwa, uye kunakidzwa kwevana (nevakuru). Mitsetse yetetisi nyowani, bhinzi dema, miriwo mitsva, yakasviba turkey, uye chizi zvinosanganisa kugadzira taco mbiya yakazara nefiber uye mapuroteni uye yakagadzirira mukati maminetsi gumi nemashanu. Tora kamukira!

4. Salmon yakasvuta + cucumber + avocado + brown brown rice

Kushuva sushi asi haudi kutarisana nemhirizhonga yekuipeta? Isa iyi salmon sushi Buddha ndiro. Iyi mbiya yakagadziriswa inosanganisa ese matsva, umami kuravira kwesushi muhafu yenguva. Inozvirova mupunga wakasvibira, gaka rakaomarara, avocado yakasviba, uye salmon inopfungaira, ndiro iyi ine magiramu makumi maviri epuroteni uye ichave yakagadzirira mumaminetsi gumi nemashanu chete. Tora kamukira!

5. Chiutsi chinopfungaira + chibage chakakangwa + kare coleslaw + mupunga muchena

Vhenekera iyo grill kamwe yeiyi BBQ mbiya uye iwe unenge uine kudya-kwakagadzirirwa kudya kwemasikati vhiki rese. Iine 39 gramu epuroteni uye magiramu gumi efaibha, idzi ndiro dzezviyo dzehuku dzinova noutano hwakanaka pakunanzva-chigunwe. Inopfungaira huku, chibage chakakangwa, uye inotsemuka kare coleslaw inogogodza iyi ndiro yezviyo kunze kwepaki. Tora kamukira!

6. Teriyaki huku + yakakangwa pineapple + zucchini + coconut rice

Kwekuravira kwezhizha chero nguva iwe yaungade, iyi yeHawaiian gorosi ndiro ine musana wako. Yakarongedzwa nekokonati mupunga, yakakangwa chinanazi, uye teriyaki-glazed huku, ndiro iyi inovhara ese matropiki mabhesi kugadzira mapuroteni-akazara mbiya yakatakurirwa nekunaka. Usatyisidzirwa nekugadzira yako wega teriyaki muto - iyi vhezheni iri nyore uye saka yakakosha. Tora kamukira!

7. Mazai + avocado + kraut + buckwheat groats

Ndiani akati ndiro dzezviyo dzakatemerwa kune yechipiri hafu yezuva? Pano, buckwheat inogadzirwa mune imwe yemafuta ekokonati uye Himalayan pink munyu kugadzira hwaro hwedhishi izvo chero chinhu asi chako chaicho mangwanani oatmeal. Pamusoro nejalapeno kraut, sipinashi, uye zai rakakangwa kune ndiro iyo inokupa simba mukati mezuva rako rese. Tora kamukira!

8. Maamondi + broccoli + edamame + quinoa

Isu tese tinoziva kukura kwequinoa kwauri. Asi mbiya iyi haimiri ipapo. Yakazara nemaarumondi, mbeu dzechia, broccoli, uye kare, iyi yekunzwa-yakanaka mbiya yezviyo inosanganisa matani ezvikafu zvepamusoro uye haipi chibayiro chero chipi zvacho. Chinja huchi kuti agave mukupfeka uye iyi ndiro ndeye vegan, futi. Tora kamukira!

Usatange-kuvaka mbiya

Kunze kwekudya-kugadzira mishonga yako nemapurotini, usatange-kuvaka mbiya usati wadya. Panzvimbo iyoyo, iwe uchazoda kuisa ndiro dzisina chinhu (kana kuisa zviyo zvakabikwa mundiro) uye rega munhu wega wega azvitorere zvikamu zvake.

Iwe ungatofanira kutungamira vana vadiki kuti vaenzanise kutora kwavo nemhando yakati siyanei, asi isu takaona kuti kuratidzwa kwesarudzo kunokurudzira vakura kuti vadye zvakanyanya kudya kwakaringana.

Uyezve, kana iko kunhuwira kuri mune yekupfeka, zviri nyore kwazvo kubatanidza (uye kuvanza) zvese uye chero chinhu.

Kudya Kugadzirira: huku uye Veggie Sanganisa uye Mechi