Yakaderera-Koriori Kudya kwemangwanani Pfungwa dzekutangisa Zuva Rako

Zvemukati

• Matcha Kudya kwekuseni Smoothie
• Walnut uye Maple Avocado Toast
• Quinoa Kudya kwekuseni Burrito Bowl
• Homemade Chia Granola uye Yogurt
• Ongororo ye

Usatorere moyo chikafu chekutanga chemasikati-asingaverengeke zvidzidzo zvakaratidza kuti kudonhedza mapuroteni uye zvinovaka muviri muam hazvigone kungobatsira kuti unzwe kuguta, asi zvakare chengetedza zvishuwo zvako. Uye Dawn Jackson Blatner, RNN, akagadzira aya mana mazana emakori koriori kuti awedzere kukosha kwekudya uku. Matcha ine hupfu girini tii, saka i antioxidant simba uye ichapa chikafu chako cheaffeine mumaawa ekutanga. Iyo Walnut uye Maple Avocado Toast inopa mapuroteni uye zvinovaka muviri zvakananga kumuviri wako, nekuda kwechingwa chamera, uye inogutsa zino rako rinotapira kubhutsu. Uye iwo maviri ekupedzisira mabikirwo, iwo epamusoro-mapuroteni combos equinoa nemazai uye chia mbeu uye yogati zvese zvinobatsira kuchengetedza kudonha kwezvikafu (nzara) kure kusvika nguva yako yepakati-mangwanani tudyo.

Matcha Kudya kwekuseni Smoothie

Mifananidzo ye Corbis

Mu blender, sanganisa 1 teaspoon matcha green tea powder, 1 1/2 makapu unsweetened vanilla almond mukaka, 2 tablespoons almond butter, 1 banana, uye 1/4 mukombe ice. Bata kusvikira rakatsetseka. (Ida kuravira? Edza idzi 20 Genius Nzira dzeKushandisa Matcha.)

Walnut uye Maple Avocado Toast

Mifananidzo ye Corbis

Toast zvidimbu zviviri zvakamera chingwa chezviyo chakazara. Muchidimbu chidiki, pusha 1/2 avocado kusvika semi-akatsetseka, govanisa avocado pakati pe toast, nekupararira. Kune chidimbu chega chega, wedzera 1 punipuni yakadurwa walnuts, 1/4 teaspoon maple manyuchi, uye 1/4 tiyi sinamoni.

Quinoa Kudya kwekuseni Burrito Bowl

Mifananidzo ye Corbis

Mune skillet pamusoro pepakati, kupisa 1 teaspoon yekuwedzera mafuta emuorivhi. Wedzera 1 clove garlic, minced uye 2 makapu akachekwa kare. Bika kusvikira mashizha apera, anenge maminitsi maviri. Wedzera 2 mazai uye kukwenya nekare kusvikira mazai aibva. Kune mbiya, wedzera 1/2 mukombe yakabikwa quinoa uye 2 mashupuni matsva akachekwa cilantro uye unomutsa. Pamusoro quinoa nemusanganiswa wezai, 2 tablespoons guacamole, uye 2 tablespoons salsa itsva.

Homemade Chia Granola uye Yogurt

Mifananidzo ye Corbis

Kune skillet pamusoro pepakati moto, wedzera 1/4 mukombe yakakoswa oats, 2 mapunipuni asina kutapira ekokonati maflakes, 1 tablespoon chia mbeu, 1 teaspoon uchi, 1 teaspoon coconut mafuta, uye 1/4 teaspoon sinamoni. Kushambidza kusvikira ndarama, maminitsi matanhatu, achikurudzira nguva dzose. Kune mbiya duku, wedzera 1/2 kapu yakajeka 2 muzana yeGreek yogurt uye 1 kapu mabriji matsva. Pamusoro negranola.

P.S.: Hapana nguva yekugadzira yako granola? Edza Zvisikwa Nzira Chia Granola, Dzokera Kuzvisikwa Almond Chia Granola, kana Chikafu cheHupenyu Ezekiel Flax Yakamera Yese Zviyo Zviyo.

Ongororo ye