Hutano 5-Maminiti Kudya Iwe Unogona Kurova Chero Pese

Zvemukati

• Protein Breakfast Bowl
• Mapuroteni Lunch Bowl
• Pasita Chicken Kudya
• Ongororo ye

Fast food haidi nguva dzose kureva zvisina hutano chikafu. Tora aya matatu matatu ekudya-akatenderwa mabikirwo kubva kuChris Mohr, RD., ayo anotora mukana wekugadzirira-kuenda-kuenda zvinongedzo zvekupedzisira-kukurumidza chikafu. Nezvishoma zvakasarudzika zvekudya paruoko, unogona kuva nechikafu chamangwanani, masikati, kana kudya kwemanheru zvakagadzirira mumaminitsi asingasviki mashanu (hongu, chaizvo).

Protein Breakfast Bowl

Ichi chikafu chinotakura punch yakanaka yeprotein, iyo vanhu vazhinji vanowanzo furatira panguva yemangwanani, maererano naMohr. Izvo zvakakosha kuti uparadzire protein yako yekushandisa mukati mezuva rese saka iwe unzwe uchiwedzeredzwa kusvika kune unotevera kudya.

Zvinoshandiswa

• 1 kapu yakajeka Greek yogati kana kottage chizi
• 1/2 mukombe mutsva kana chando majiroji
• 1 punipuni yembeu yepasi yeflakisi kana mbeu dzechia

Mafambiro: Wedzera yoghurt yechiGiriki kana cottage cheese mundiro, uye pamusoro nehomwe yemajiroji matsva kana akaomeswa nemhodzi.

Mapuroteni Lunch Bowl

Kudya uku kwakatakura mafuta ane hutano kubva kuhove uye avocado uye inotakura yakanaka yekuzadza fiber uye protein punch nebhinzi nhema.

Zvinoshandiswa

• 1 pakiti yesalmon kana tuna
• 1/2 inogona bhinzi nhema
• 1 supuni 1 guacamole kana hafu yekotapeya itsva
• 2 tablespoons balsamic vinaigrette kupfeka

Mafambiro: Tanga neyakaenzana-saizi mbiya kana kuenda-go mudziyo. Wedzera iyo packet yesalmon kana tuna, bhinzi nhema, guacamole kana avocado, uye bharisamu vinaigrette kupfeka. Nakidzwa neakazara-ezviyo zvinokanganisa kana pamusoro pemubhedha wemagreen matsva.

Pasita Chicken Kudya

Imwe yeakanakisa zvakavanzika zvekukurumidza kudya kwemanheru (kune iwe wega kana kumhuri yese) ihuku yerotisserie. Kana iwe uine bhokisi repasita, chirongo chepesto, uye chero maveji kumba, wagadzirira kurova chikafu chakanyanya-nyore uye chinonaka, stat.

Zvinoshandiswa

• 1 yakabikwa rotisserie huku
• 1 bhokisi pasta
• 1 mukombe veggies
• 3 tablespoons pesto yakagadzirwa
• Misi yakasanganiswa uye bharisamu kupfeka kune yakasarudzika saladhi

Mafambiro: Pheka pasita zvinoenderana nemazita ari pabhokisi. Ipo ichiri kubika, tema huku uye ubike mavegi. Kana pasta yapera, kanda nemavheji nehuku mundiro ine pesto, uye uwedzere saradhi yedivi.

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Ongororo ye