Njira Zachidule 9 Zochepetsera Nthawi Yanu Yophika

Zamkati

• Crunch a Bunch
• Pasta, Pronto!
• Smooth Kusuntha
• Pitani mtedza
• Gona Pa Ilo
• Mbatata Wotentha
• Pitani Nsomba
• Lobani Icho
• Pamaso pa Omenya
• Onaninso za

Zingakhale zabwino ngati usiku uliwonse titha kuthira kapu ya vinyo, kuvala jazi, ndikupusitsa gulu labwino kwambiri la bolognese. Koma mdziko lamavutoli, ambiri aife timafunikira kulowa ndikutuluka kukhitchini mwachangu. Koma kumangiriridwa kwa nthawi sikutanthauza kuti muyenera kukhazikika pakukankhira pizza wachisanu kapena kuyimbira ku China. Zomwe mukusowa ndi ma hacks ophika awa othandiza kuti muchepetse nthawi yanu kukhitchini.

Crunch a Bunch

Ndani sakonda kuyambitsa tsikulo ndi granola wowuma? Zodzipangira nthawi zonse zimakhala zathanzi (werengani: bomba la shuga locheperako) kuposa logulidwa m'sitolo. Koma granola yopangidwa bwino imatha kutenga ola limodzi mu nthawi yowotchera uvuni - yomwe ndiyokwanira kuti anthu ambiri azitsanulira chakudya chawo cha hippie m'bokosilo. Chabwino, okonda granola amasangalala: Mutha kupezanso kukoma kokoma kosangalatsa komweko ndikuphwanyidwa pang'onopang'ono pogwiritsa ntchito skillet wanu wodalirika.

Njira Yofulumira ndi Yaukali: Thirani supuni imodzi ya mafuta a kokonati ndi supuni imodzi ya uchi mu skillet wolemera (makamaka chitsulo) pa kutentha kwapakati mpaka kusungunuka. Onjezerani 3/4 chikho cha oats, 1/4 chikho cha dzungu (pepitas), 1/4 chikho chouma yamatcheri, 1/2 supuni ya supuni sinamoni, ndi mchere wambiri ku skillet ndi kutentha mpaka oats atenthedwa, pafupifupi mphindi zisanu. , kugwedezeka pafupipafupi. Sakanizani kusakaniza pa pepala lophika kapena bolodi kuti muzizire. Katumikira 4.

Pasta, Pronto!

Mukakhala wochepa pa nthawi, kuyembekezera mphika wa madzi pasitala kuwira ndiyeso lalikulu la kuleza mtima. Ndicho chifukwa chake muyenera kutembenukira ku ketulo yanu yamagetsi kuti muthandizidwe. Ndi ketulo yamagetsi, madzi amalumikizana molunjika ndi chinthu chotenthetsera, kotero palibe mphika woti muyambe kutenthetsa. Zomwe zimachitika ndikuti amatha kuwira madzi kwambiri, zambiri mwachangu ndipo imagwiranso ntchito moyenera kawiri (kumbali yazokometsera zachilengedwe).

Njira Yofulumira komanso Yokwiya: Thirani makapu angapo amadzi mumphika waukulu, kuphimba ndikuyika pamoto. Pakalipano, bweretsani ketulo-yodzaza ndi madzi ku chithupsa chofulumira ndikutsanulira mu mphika. Madzi ayenera kubwerera chithupsa m'masekondi ochepa chabe. Ngati kuli kotheka, wiritsani madzi owonjezera mu ketulo.

Smooth Kusuntha

Smoothies ikhoza kukhala njira yabwino yodzaza ndi mapuloteni, mafuta athanzi, komanso obwezera zaka antioxidants (zamatsenga, zipatso ndi nkhumba). Koma kukokera zonse zofunika mu furiji, mufiriji, ndi pantry nthawi iliyonse mukafuna chakumwa choziziritsa kukhosi kungakhale kowawa. Lowani: Makapu a Smoothie. Ingokwapulani batch yayikulu ya smoothie yomwe mumakonda, sungani chisakanizo mu makapu osapangidwira (makamaka silicon kuti apange mosavuta), kenako ikani makapu a subzero smoothie mu thumba la zip-top kuti mudzagwiritsenso ntchito mtsogolo. Mukufuna kuti chisakanizocho chikhale chokulirapo kuposa momwe chingakhalire cha smoothie imodzi yokha, choncho gwiritsani ntchito madzi ocheperapo kusiyana ndi abwino. Mukafuna kukonza smoothie, ingoikani ma phukusi angapo osungunuka mu blender ndi madzi ena osankhika ndikumukwapula bwino.

Njira Yofulumira ndi Yaukali: Ikani makapu awiri mkaka wa amondi, madzi a mandimu 1/2, 1 chikho chotsitsa mafuta a ricotta tchizi, makapu awiri mabulosi abuluu, supuni 2 uchi, masupuni awiri a vanila, supuni 1 sinamoni, ndi 1/2 chikho amondi mumtsuko wa blender ndi phatikizani mpaka yosalala komanso wandiweyani. Gawani kusakaniza pakati pa makapu 12 a muffin ofanana ndi kuzizira mpaka olimba, pafupifupi maola 4. Mukakonzeka kusangalala ndi smoothie, ikani 1 chikho cha mkaka wa amondi kapena madzi ena osankhidwa ndi makapu awiri oziziritsa a smoothie mu chidebe cha blender; sakanizani mpaka yosalala. (Kwa ophatikiza ambiri, ndibwino kudula mosamala makapu a smoothie muzipinda zoyambirira musanaphatikizane.) Amatumikira 6.

Pitani mtedza

Mtedza wokazinga umatha kupanga masaladi, oatmeal, mbale za pasitala, ndi msuzi kukoma. Koma kuwotcha uvuni ndikuyembekezera kuti ipangitse kutentha kwa maamondi angapo nthawi zonse kumangokhala ngati m'chiuno ndi mphamvu. Chifukwa chake pitani kuma microwave anu ndikusungunula natiwo kukhala wabwino kwambiri.

Njira Yofulumira komanso Yokwiya: Yalani mtedza monga ma pecans, walnuts, kapena amondi mugawo limodzi pa mbale yotetezedwa ndi microwave. Microwave pamwamba pa mphindi imodzi, ndikuyambitsa pakati, mpaka mtedza ukhale wonunkhira komanso mithunzi yochepa yakuda kuposa momwe idayambira.

Gona Pa Ilo

Mukufulumira kutuluka pakhomo m'mawa koma mukudwala oats ophika mwachangu? Kuviika oats odulidwa ndi zitsulo usiku m'madzi otentha ndi njira yobisalira yosangalala ndi chimanga chodzaza m'mimba pang'onopang'ono. Oats amanyowetsa madzi ndikuwapatsa mawonekedwe owoneka bwino, otafuna.

Njira Yofulumira ndi Yaukali: Ikani kapu imodzi ya oats, mchere pang'ono, ndi makapu 2 1/2 madzi mu saucepan. Bweretsani ku simmer pang'ono, nthawi yomweyo zimitsani kutentha, kuphimba, ndi kulola oats zilowerere usiku wonse. M'mawa, sungani mkaka ndi zonunkhira monga sinamoni ndi kutentha kwapakati-kochepa mpaka kirimu ndi kutentha, pafupifupi mphindi zisanu. Pamwamba ndi zipatso ndi mtedza wodulidwa. Katumikira 4.

Mbatata Wotentha

Pokhala ndi beta-carotene yowonjezera chitetezo cha mthupi, mbatata zimayenera kukhala wosewera wamkulu pazakudya zanu zambiri. Koma kuwawotcha mu uvuni kumawoneka ngati kutengera ma eon pausiku wopanda sabata. Kukonzekera: Tulutsani bokosi grater kuchokera pansi pa kabati yanu kukhitchini. Mukakazinga, mbatata imatenga mphindi zochepa kuphika mu skillet.

Njira Yofulumira komanso Yokwiya: Kutenthetsa supuni 2 zamafuta mu skillet wamkulu pamoto wapakati. Peel ndi kabati 1 mbatata yaying'ono, ikani mu colander, ndikufinya madzi aliwonse owonjezera.Onjezerani mbatata, 1 akanadulidwa shallot, 2 minced adyo cloves, supuni 1 mwatsopano thyme, 1/4 supuni ya tiyi mchere uliwonse ndi tsabola, ndi uzitsine wa chili flakes ku skillet ndikuphika kwa mphindi 4 kapena mpaka mbatata ili yabwino. Pamwamba ndi parsley wodulidwa ndi walnuts toasted. Amatumikira 2.

Pitani Nsomba

Salmon ndi njira yabwino kwambiri yogwiritsira ntchito mafuta omega-3 omwe ali ndi thanzi labwino komanso mapuloteni obwezeretsa kagayidwe kake. Kuti mupeze chakudya chanu nthawi yayitali, kuphika kuchokera pamwamba osati pansi. Ngakhale kuti anthu ambiri amanyalanyaza broiler yawo yamafuta, ndi njira yabwino kwambiri yopezera chisangalalo cha tsikulo ndi kununkhira kwakukulu kwa kanyumba kake munthawi yomwe zimatengera kuphika mu uvuni.

Njira Yofulumira komanso Yokwiya: Yambitsani broiler yanu. Ikani zikopa zinayi za salimoni pakatikati pa pepala lophika lophimbidwa ndi zojambulazo komanso lokutidwa ndi kutsitsi kophika. Mu mbale yaing'ono, whisk pamodzi supuni 2 zoyera miso, supuni 2 yochepetsedwa-sodium soya msuzi, supuni 1 ya viniga wosasa, supuni 2 tiyi ya ginger, ndi supuni 2 uchi. Sambani nsomba ndi miso osakaniza ndi kuphika pafupifupi mainchesi 5 kuchokera pa kutentha kwa mphindi zisanu kapena mpaka thupi langophikidwa pakati.

Lobani Icho

Chifuwa cha nkhuku ndi mapuloteni omwe amakonda kwambiri ku America. Koma momwe timakondera, tiyenera kumenya bwino tisanaphike. Kuthyola nkhuku mosabisa kumalimbikitsa ngakhale kuphika ndikuthandizira kufewetsa nyama. Kuwonjezera apo, nyama yowonda kwambiri, kutentha kwachangu kumapita kuchokera ku uvuni kapena poto, kudula nthawi yophika ndi theka. Nthawi yophika yocheperako imatanthauzanso nyama yophika-osadyanso nkhuku yowuma.

Njira Yofulumira komanso Yokwiya: Ikani mabere a nkhuku opanda khungu 4 6-ounce aliwonse opanda khungu pakati pa mapepala awiri apulasitiki kapena zikopa; pounds mpaka 1/4-inch makulidwe pogwiritsa ntchito mallet akukhitchini kapena skillet wolemera. Nyengo ndi mchere, tsabola, ndi paprika wosuta. Thirani mafuta a supuni 2 mu skillet wamkulu pamsana-kutentha kwambiri. Onjezerani nkhuku ku poto; kuphika kwa mphindi zitatu mbali iliyonse kapena mpaka kuphika.

Pamaso pa Omenya

Kuchokera ku saladi ya zipatso kupita ku keke ya chokoleti, mchere nthawi zonse umakhala wokongola kwambiri ndi chidole cha kirimu chokwapulidwa. Koma simuyenera kutulutsa chosakaniza choyimira kuti mukwapule zinthu zabwino. Zitha kupezeka kuti mutha kugwiritsa ntchito botolo lakale la Mason kuti mupange kirimu wokwapulidwa nthawi yomweyo (kuchotsani kutsitsi). Ndipo mutha kugwiritsa ntchito mtsuko womwewo kuti musunge zina zowonjezera mufiriji. Palibe kuyeretsa!

Njira Yofulumira komanso Yokwiya: Ikani 1 chikho chokwapula kirimu ozizira, supuni 1 shuga, ndi supuni 1 supuni ya vanila mumtsuko wam'kamwa. Dulani chivindikiro ndikugwedeza mwamphamvu kwa mphindi imodzi kapena mpaka mutakhala ndi zonona.

Onaninso za