Izokungcebeleka Zamafu Zempilo Zempilo

Kulula ukuzikhohlisa ngokudla kwasekuseni; kusuka kwezimpahla eziphekiwe ezibandisiwe kanye nokudla okusanhlamvu ukuze kutholwe amaqanda wesitayela se-diner kanye nezitsha zenyama, ukukhetha okungenampilo okusizungezile. Ukukhipha ubisi (noma uma ungenayo igciwane, ukunciphisa) yindlela eyodwa ongayinciphisa amafutha angenasidingo kanye ne-cholesterol ekudleni kwakho - futhi mhlawumbe kulula kunokuba ucabange, ikakhulukazi ekudleni kwasekuseni. Nakhu imibono eyisidlo sasekuseni enempilo engu-10 wonke umuntu - ongenalo ubisi noma owazi kahle impilo - uyothanda.

I-Mos t yalezi zindlela zokupheka zinezinhlobonhlobo, ngakho-ke zizwa ukhululekile ukusebenzisa ubisi lwakho oluthandayo olungenayo umoya kanye nezithelo zakho nezintandokazi zakho ozithandayo.

• 01 kwezingu-10

  Ukudla kwasekuseni i-Quinoa

  Ngaphezu kokunciphisa ukudla kwakho kwamafutha agcwele kanye ne-cholesterol, okwengeza ama-carbohydrate eziyinkimbinkimbi ekudleni kwakho ngenkathi ukunciphisa inani lamashukela angadingekile (afana nalawo atholakalayo okusanhlamvu okushukela) enye enye indlela yokwenza ukudla kwasekuseni kwakho kube nempilo encane. Lokhu b ukuvuselela i-quinoa kuyinto ukudla okulula, okunempilo, okunomsoco okusabalalisa okungukuthi ngisho nezingane zizothanda .

  Ilungiselelwe i-quinoa ecebile amaprotheni, ubisi olungabisi ubisi, ubhanana, izithelo ezomisiwe namantongomane kanye nesikhwama se-sweetener of choice yakho (njenge-agave), lesi sidlo sinambitha kahle futhi sizizwa sihle ukudla.

  Ukuze badle ukudla kwasekuseni abakhetha ukuqala okunamnandi, zama ukusebenzisa i-quinoa elungiselelwe ngama-quinoa, amaqanda, i-broccoli nobisi lwe-soy noma ubisi lwe-almond.

• 02 kwezingu-10

  Iziqu ze-Dairy-Free

  Izitsha zokudla kwasekuseni zokudla kwasekhaya zaseFrance zivame ukulungiswa ngekhilimu, ushizi nebhotela, okungekho okudingekile ukukusho, akuyona inketho enhle kunayo yonke yokudla kwakusihlwa kwansuku zonke. Leli qoqo lama -quiches angenayo umoya aqukethe izintandokazi ezine ezinempilo, konke okulungiselelwe ngaphandle kwanoma yikuphi ubisi - kodwa aqukethe ukunambitheka okuningi. Izindlela zokupheka eziyisisekelo - kokubili nge-crusts nangaphandle-kunikezwa ukuze ukwazi ukwengeza izinyama zakho ezizithandayo, imifino kanye namakhambi.

  Uma uthola ukupheka kwamaqanda amaningi uthanda ubisi oluqukethe, hlola la ma-10 ama- aphiki ukupheka amaqanda ngaphandle kobisi . Ngokushesha uzoba nokubulala okusha okusha kwezitsha zakusihlwa!

• 03 ka-10

  I-Granola Recipes

  I-granola eyenziwe ngokwenza isidlo sasekuseni esingenakusihlwa uma singathintanisi ne-yogy yogurt yamahhashi, i-kefir yobisi lwekakhukhunathi noma ubisi lwe-soy. Kuthatha imizuzu embalwa ukuxubana ndawonye bese ihora noma amabili kuhhavini, futhi igcina amasonto esitsheni esingenalutho sokudla kwasekuseni okunempilo nokudla okulula. (Futhi kuzokwenza ikhaya lakho lizwe iphunga elihle ngenkathi lipheka!)

  Yenza le recipe elula yokwenza i- granola ekulungiselelwe ngamantongomane anomsoco, izithelo ezomisiwe, okusanhlamvu okuphelele futhi akukho ubisi. Bese ukhululekile ukwengeza ama-blueberries, ama-cherries, ukhukhunathi noma i-cranberry nama-alimondi.

  Futhi, ukuze uthole ukudla kwasekuseni ekuhambeni, zama imigoqo ye-granola noma i- alnut granola bars .

• 04 kwezingu-10

  I-Healthy Baked Oatmeal

  Uma ungakaze ubhaka i-oatmeal ngaphambili, kufanele uzame! I-oatmeal e-baked yi-dish yama-Amish ejwayelekile eyenziwe ngokujwayelekile ngebhotela, ubisi namaqanda. Le iresiphi ye-oatmeal ebhakabhakeni iyinhlobo enempilo ye-classic eduduzayo yasekuseni, elungiselelwe ngama-alimondi, ama-sweeterer sweeterer, ubisi lwe-alimondi nezithelo. Futhi ngokuphawulekayo okuhambisanayo - engeza amantongomane noma izithelo ezomisiwe ozikhethelayo, bese usebenzisa noma yiziphi izithelo ezintsha namajikijolo okwamanje.

• 05 ka-10

  I-Healthy Quick Breads

  Izinkwa eziphuthumayo ziphelele ukudla kwasekuseni ngoba, kahle, zisheshe futhi zilungiselele kalula. Nakuba eziningi zokupheka isinkwa esheshayo zibiza ibhotela, amaqanda kanye nezinye izithako ezingekho emzimbeni, kunezindlela zokwenza zibe nempilo ngaphandle kokubenza zizwakale njengaye! Nazi izintandokazi ezimbalwa nje:

  • I-Vegan Low Fat Banana Inkwa
  • I-Vegan Zucchini Isinkwa
  • Isinkwa sase-Irish Soda

• 06 kwangu-10

  Kids 'Breakfast Breakfast

  Njenganoma yikuphi umzali okuzokutshela, izingane zithanda ukudla kwifomu yebha, ikakhulukazi uma sezikhulile futhi zikhetha ukudla kwazo ekuseni. Izitsha zokudla kwasekuseni eziningi ezithengwa ngesitolo kanye nezindawo zokupheka zokudla kwasekuseni zakusasa kwasekuseni zilungiselelwe izithako zobisi kanye noshukela oluningi, kodwa nansi izindlela zokupheka ezinempilo ezithokozela izingane kanye nabantu abadala:

  • I-Quinoa Energy Bars
  • Amaminithi wezinsuku
  • Amathanga Amabhasi
  • Ama-Bars we-Muesli

• 07 kwangu-10

  I-Muesli

  Le recipe eyisisekelo yesikhashana ithatha isikhathi esilungisa kodwa ihlala kahle esitsheni esingenalutho sokudla kwasekuseni okulula, enempilo. I-Muesli ingaphansi kwamafutha kune-granola futhi ilungiselelwe izithako ezinempilo efana nezithelo ezomisiwe, ama-alimondi, imbewu yefilakisi kanye negciwane lesikolweni. Jabulela ngobisi lwe-alimondi obungenayo ubisi, ubisi lwe- soy , i-yogurt ye-soy noma i-kefir enokonathi kakhukhunathi yokudla kwasekuseni okulula futhi okuhlwabusayo. (Muesli ozenzelayo nayo inhle ekwenzeni imigoqo ye-muesli ye-on-the-go breakfasts nangemva kokudla ukudla kwesikolo!)

  Nazi ezinye izindlela zokupheka ze-muesli:

  • I-Honey Nut ehlatshiwe i-Muesli
  • Ukudla Okunambitheka Okudliwayo Breakfast In Muli

• 08 kwezingu-10

  Smoothies

  Ukwenza i-smoothie elihlwabusayo akulona nzima futhi izithelo namajezi zinomsoco futhi ziphilile ngokwemvelo, zakha izinhlanganisela ezingenamkhawulo. Engeza ama-spoonful ambalwa we-yogy yogurt ayizintandokazi zakho ezingenayo ubisi noma i-kefir ye-milk free for protein engeziwe kanye nama-bacteria anempilo, njengendlela iresiphi ye-trawberry-carrot smoothie . Ilungiselelwe ama-strawberries, ubisi lwe-soy, i-yogurt ye-soya kanye nokuthinta uju, le recipe indlela elula, eqabulayo yokuqala usuku. Zizwa ukhululekile ukuzama izithelo ezahlukene namajusi ukuze uthole i-smoothie!

  Nazi ezinye zokupheka zokupheka ze-smoothie ezingenaso ubisi:

  • I-Blueberry Tofu Smoothie
  • I-Blueberry neSpinachi Smoothie
  • Coconut Raspberry Smoothie

• 09 kwezingu-10

  Isikhwama seTofu

  Tofu for breakfast? Ungase ungakholelwa, kepha i-tofu empeleni iyisithako esimnandi ezitsheni zokudla kwasekuseni ezinempilo ezinjengalezi ze-scramble . Akukona kuphela umthombo omkhulu we-calcium, kodwa futhi ulayishwa nezinye izakhi ezinamandla ezifana namaprotheni namafutha enempilo. Futhi, elungiselelwe izithako ezifana ne-garlic, u-anyanisi, i-pepper jalapeno, i-red bell ne-spices, yenza isidlo esinambitheka, esinomsoco ngisho nokuthi izingane zizothanda.

  Nazi izindlela ezimbalwa ezithokozisayo zokulungiselela i- tofu ngesidlo sasekuseni :

  • I-Vegan engapheli i-Quiche nge-Asparagus enezinyosi
  • Vegan Quiche nge Veggie Bacon and Broccoli

• 10 kwangu-10

  Ama-Mufini Amanqamu Angamahhala

  Ama-muffin akuyona into esivame ukucabanga njengokudla kwezempilo; eziningi zokupheka kwe-muffin zibiza ibhotela nokuningi ushukela. Kodwa sonke sifanelwe ukwelashwa ngezinye izikhathi, ngakho-ke nansi izindlela ezimbalwa ezinempilo zokujabulela i-muffin:

  • I-Chocolate Chip Muffin
  • Umquba we-Fat-Free Apple Banana ama-Muffin
  • I-Vegan Zucchini Ama-Muffin