Chii Chaunogadzira Kudya Kwemanheru Paunenge Uchinyanya Kubika

Zvemukati

• Kitchen Sink Salad
• Avocado Toast
• Green Smoothie
• Mezze Platter
• Mazai
• PB & J Sweet Potato
• Sandwich
• Healthy Nachos
• Ongororo ye

Tese tavepo: Kwapera zuva refu uye chinhu chekupedzisira chaunoda kuita kubika chikafu chakakodzera. Iyi ndiyo imwe yenyaya dzakajairika dzandinobatsira vatengi vangu vekudya kuti vafambe. Paunenge uchizvipwanya pabasa, kunakidzwa nemanheru ekurovedza muviri kirasi, kana kuita nguva yekumashure-kwemaawa-hustles kana zvirongwa zvemagariro, kuisa ngowani yemubiki wako kungave kusiri kwekutanga. (Ndokumbirawo mundiudze kuti handisi ndega ndakange ndave musi wakaipa ndichiedza kuteerera asi ndichinyatsofunga zvandichaunganidza kudya kwemanheru kana ndasvika kumba, nekuti ndiri kufa nenzara uye kunwa uye app haisi kuicheka.)

Hazvina mhosva kuti chikonzero chako ndechei chekusada kubika, zvinoitika. Asi iwe unogona kunakidzwa nekudya kwakadzikama kunovaka muviri wako uye kukubatsira kuti urambe uri munzira. Panzvimbo pekurega uye udururire mbiya yezviyo woidya yakamira pamberi pefiriji, edza imwe yeaya mazano eupfu akareruka.

Kitchen Sink Salad

Kuenda kwangu ndega kana ndangodaro haikwanise kana nekubika kukanda sumbu rezvinhu pamusoro pemadhiri, kurikanda nemafuta emuorivhi nevhiniga, uye kuridaidza kuti saradhi. Kana chiri icho icho chiputu chezvinhu chinosanganisire, zvinogona kuve chero zvasara miriwo iwe yaungave uine yaunobatsira kana chero mbishi miriwo yauinayo iwe mufiriji iyo iri zuva kana maviri kubva kukuparadzwa. Zveprotein, ndinoda mazai akaoma-akabikwa kana tuna yemumagaba, asi iwe unogona kuita bhinzi nhema kana huku yakasara yakakangwa. (Tora maminetsi mashoma uye kanda iyo magirini neimwe yeizvi zvitatu-zvinoumba saradhi.

Avocado Toast

Izvi zvinenge zviri nyore sezvazvinowana. Gadzira chidimbu chezviyo zvakamera kana chingwa chegorosi rose uye pamusoro pacho nehafu yekotapeya. Mumaminitsi asingasviki gumi, iwe unenge uine mwero weyakaomarara carbs nemafuta ane hutano. Kana iwe uchida kukwirisa kumusoro notch, wedzera kumwaya kweiyo hemp kana chia mhodzi kana pamusoro payo nezai kana salmon inoputa. Iwe unogona kushandura chingwa chechinyakare kune yakaomeswa yakachekwa mbatatisi tositi kune gluten-isina twist. Zvakare, kana iwe uchinetseka nezvekucheka ruoko rwako uchiyedza kucheka avocado (hei, zvinoitika kazhinji kazhinji kupfuura zvaungafunge), iwo mapakeji-anoshanda-ega mapaketi eguacamole anonyanya kubatsira kana iwe uchida chikafu IZVOZVI.

Green Smoothie

Isu hatifunge chinhu chekuva nesmoothie kwemangwanani kana kunyange masikati, saka wadii kudya kwemanheru? Ita shuwa kuti unoshanda mune mamwe magreens kuti uwane mavheji ako uye uwedzere mapuroteni kuti aite kuti aenzane uye ape simba rekugara. Edza yako yaunofarira protein powder, plain Greek yoghurt, silken tofu (kana usati waedza izvi asi kuda smoothies ine creamy texture, uri mukuda kurapwa), kana nzungu kana mbeu butter. Poda peanut butter inoshanda zvakare. (Funga kuti haudi green smoothies? Iwe uchashamisika kuziva kuti mangani magirini smoothie mapikicha aripo-kubva kutapira kusvika super green.)

Mezze Platter

Plaza mezze inzira yakanaka yekushandura yakadekara ndiro yekudya yakaringana. Enda kune musanganiswa weprotein, veggies, yakaoma carbs, uye mafuta ane hutano. Heano mimwe mienzaniso mishoma yekuti ingatarise sei.

• Hummus, maorivhi, makarotsi evana kana mamwe majegi akachekwa, uye zai rakabikwa kana chimedu chechizi
• Cheese, Cherry matomatisi kana mamwe miriwo yakasvibira, uye nzungu kana yakakungurutswa-pasi-sodium turkey
• Chingwa chakashambiswa kana chibage chakazara-gorosi, chizi, uye yakatemwa miriwo mbishi

Mazai

Izvo hazviwane nyore nyore kupfuura mazai ekudya kwemanheru. Pamakoriyumu makumi manomwe ega ega, aine magiramu matanhatu eprotein uye magiramu mashanu emafuta, vanopa kutonga kwechikamu nekukurumidza kana iwe usingade kufunga zvakanyanya nezve "chidimbu ichi cheprotein chinoita senge saizi yedeki makadhi? " Chengetedza zviri nyore nemazai akapwanyika uye mbiriso kana kukanda mimwe miriwo (nyowani, chando, kana zvasara zvakabikwa) mune omelet. (Wana zvishoma zvekugadzira neiyi makumi maviri nzira dzinokurumidza uye dziri nyore dzekubika mazai.) Unogona zvakare kugadzira saradhi yakapusa kuti uve parutivi uye kunyepedzera kunge uine resitorendi-brunch pakudya kwemanheru. Mimosa zvachose sarudzo.

PB & J Sweet Potato

Kekutanga nguva yandakamboita iyi musanganiswa yaive mushure mekusvika kumba kwakarembera kubva kune rechipiri zuva rakashata zvakanyanya. Iyi yaive pamberi pembatatisi toast maitiro, asi ichiri nzira yangu yekunakirwa yekunakidzwa neiyi flavour combo. Zvese zvaunoita kugeza uye kubaya mbatatisi kakati neforogo, woinamira mundiro mumicrowave, woibika kwemaminetsi mashanu kana kupfuura kana kusvika yapfava. Mazhinji ma microwave anotove ne "mbatatisi" yekugadzika kuti zviite nyore. Kana mbatatisi iri kubikwa, isa iri hafu uye wobva wawedzera nzungu bhotela (kana yaunofarira nzungu ruomba) uye jelly.

Kune yakasarudzika sarudzo, izvi zvakare zvine hungwaru ne tahini kana mbudzi chizi. Chero ipi nzira yaunotora, iwe unonakidzwa neyakagutsa chiyero cheprotein, mafuta, uye akaomarara carbs.

Sandwich

Iwe unogona kukanda pamwe sangweji mukati maminetsi mashanu. Chengetedza sechinyakare kana chinoshamisira sekuda kwemoyo wako uye kuravira buds. Ingoita shuwa kuti uri kuwana mapuroteni imomo kuti uenzanise macarbs muchingwa. Mazano mashoma eprotein base yako: nzungu, almond, kana sunflower seed butter, zai, tuna salad (edza kushandisa yoga yoga yeGreek kana mafuta emuorivhi pane mayo kuti ugadzirise hutano), huku yakabikwa yasara, kana tofu. Kana chingwa chenguva dzose chichinakidza, edza kushandisa muffin yeChirungu kana tortilla. (Kana kudya chimwe chinhu chinotonhora kwekudya kwemanheru hakukufadzi iwe, edza imwe yeaya ane hutano anopisa sandwiches.)

Kwete kuita zviyo? Mutengi wangu aimboburitsa mhodzi kunze kwebhero mhiripiri uye oshandisa hafu imwe neimwe semotokari kune chero chinhu chaungowanzoisa pasangweji yako. Lettuce makapu kana collard mashizha ndiwo sarudzo zvakare. Unoda chimwe chinhu padivi here? Panzvimbo pemachipisi, funga mamwe emhegi anotsemuka senge vana makarotsi kana akachekwa magaka, kana kukanda pamwechete yakapusa girini saradhi.

Healthy Nachos

Paradzira kushumirwa kweiyo yakazara-zviyo tortilla machipisi pane yakarongedzwa kubheka pepa uye kumusoro neyako aunofarira chizi uye bhinzi nhema. Bvisa kusvikira cheese yanyunguduka (kana shandisa ndiro uye microwave kana iri kukurumidza kwako). Pamusoro ne salsa uye sliced ​​avocado. Mune pasi pemaminitsi gumi, iwe une chikafu chakaringana chinopa mapuroteni, akaomarara carbs, uye mafuta ane hutano. (Kana iwe uchida kusvetuka machipisi, tarisa nzira idzi sere dzekusika dzekuita nachos pasina tortilla chips.)

Ongororo ye