Izi 3-Zosakaniza Almond Oat Energy Bites Ndizosavuta Kupanga

Zamkati

• Kuluma Mphamvu ya Almond Oat
• Onaninso za

Pomwe chiyambi chakukhala kwaokha chinali chodzaza ndi ntchito zambiri zophika (ndikuyang'ana inu, ufa wowawasa ndi mkate wokazinga wa Navajo), popeza takhazikika m'mwezi wa 280 (akuwerengera ndani?) -pita ndi moyo. Ndipo ndi anthu ambiri ogwira ntchito kunyumba ndi komanso kuyang'anira maphunziro apanyumba a ana awo, kuphika maphikidwe okhala ndi mndandanda wazinthu zazitali mwina sichinthu chomaliza m'malingaliro mwanu.

Yankho? Buku Lophikira Labwino Kwambiri la 3-Ingredient: Maphikidwe 100 Ofulumira & Osavuta kwa Aliyense (Gulani, $ 25, amazon.com).

Ndikudziwa - ndani angaganize kuti mutha kupanga zakudya zambiri komanso zokhwasula-khwasula pogwiritsa ntchito zinthu zitatu zokha? Ndikuvomereza kuti ndinali wokayika pang'ono ndisanafike kuntchito yopanga maphikidwe a bukuli (likupezeka tsopano kuitanitsa, pamashelefu enieni ndi digito Okutobala 15). Kenako, timadziti tanga tomwe timapanga timayamba kutuluka ndipo ndinayamba kuyesa maphikidwe, sindinakhulupirire kuti chilichonse chinali chokoma. Sikuti ndimangokonda nthawi imeneyo, koma kuchokera kuzokonda zatsopano kupita kuzosavuta zakale, maphikidwe anga atatu ophatikizira adasangalatsa ngakhale otsutsa osankhika - ana anga. Poyesa maphikidwe, amandifunsa kuti ndipange mbale zosavuta izi mobwerezabwereza. (Yogwirizana: Easy 4-Zosakaniza Maphikidwe a Post-Workout Muscle Recovery)

Ndi zidule zingapo, ndinatha kuyika maphikidwe kukhala zinthu zitatu zokha, (pamodzi ndi zakudya zochepa) ndikuwapanga kukhala okoma ngati mitundu yovuta kwambiri. Maphikidwe aliwonse omwe ali m'buku lophikira amagwiritsira ntchito zosakaniza zosavuta kupeza zomwe mungatenge m'sitolo yapafupi (kapena mungakhale nazo kale kunyumba). Mwachitsanzo, maphikidwe ambiri amafuna zakudya monga mafuta a azitona, mchere, ndi tsabola wakuda wakuda, zomwe muyenera kukhala nazo kale kukhitchini yanu.

Malo abwino ophatikizira maphikidwe osavuta azinthu zitatu? Zokhwasula-khwasula zanu. Ndikulumikizana kwa mapuloteni, ma carbs, ndi mafuta athanzi, kulumidwa kwamagetsi kosaphika ndimadyerero abwino, okoma, atatha kulimbitsa thupi kapena pomwe mungafune kanthu kena koti kakuthandizireni pakati pa nkhomaliro ndi chakudya chamadzulo. Heck, mutha kudya izi pa kadzutsa kapena mchere. (Yogwirizana: Maphikidwe Osasunthika Amapuloteni ndi Mipira yamagetsi)

Kuphatikiza apo, chilichonse mwazinthu zitatu zomwe zikuphatikizidwa zimagwira ntchito ndipo zimapereka zakudya:

• Oats akale akale: Oats ndi tirigu wathunthu (aka carb wathanzi!) Ndipo amathandizira kupereka mawonekedwe osalala kwa mafuta amchere a amondi. Amawonjezeranso fiber yosungunuka yomwe imakuthandizani kuti mukhale okhutira. Yesani Bob's Red Mill Old-Fashioned Rolled Oats (Buy It, $15, amazon.com).
• Mafuta a almond: Opangidwa kuchokera ku maamondi okazinga, batala ya amondi imakhala ndi vitamini E, antioxidant. Mafuta a mtedzawa amaperekanso mafuta a omega-3, potaziyamu, calcium, magnesium, manganese, ndi chitsulo. Muthanso kusankha kusinthanitsa batala wa amondi ndi mtedza wina kapena batala wa mbewu, monga batala la kirimba, batala la mpendadzuwa, kapena batala wa soya. Yesani Justin's Classic Almond Butter(Buy It, $9, amazon.com).
• Madzi a mapulo: Maperesenti 100 a mapulo oyera amawonjezera kukoma kwachilengedwe kwa mphamvu zamagetsi izi ndipo amakhala ndi michere yocheperako monga calcium, potaziyamu, manganese, magnesium, phosphorous, zinc, iron, ndi mavitamini angapo a B. Pali kachulukidwe kakang'ono kamene kamagwiritsidwa ntchito muzakudya zitatuzi, kumathandiza kuwongolera kukoma popanda kuchulukitsa kuchuluka kwa shuga. Yesani Mapulasi Oyera a Mapulo Oyera a Butternut (Gulani, $ 15, amazon.com).

Mukapeza chophimba chofunikira, mutha kuzipanga nokha powonjezera tchipisi tating'onoting'onoting'ono tating'onoting'ono, zoumba zoumba, zamatcheri zouma zouma, kapena kuziyika mu zikopa za coconut - zotheka ndizosatha. (Nayi njira zowonjezera zowonjezera mphamvu zokulimbikitsani.)

Kuluma Mphamvu ya Almond Oat

Kupanga: 8 kuluma

Nthawi yophika: Mphindi 10

Nthawi yonse: Mphindi 40

Zosakaniza:

• 1 chikho (250 mL) ma oats akulu (achikale) oats
• Supuni 6 (90 mL) batala wa amondi
• Supuni 2 (30 mL) mapulo oyera
• 1/8 supuni ya tiyi (0.5 mL) mchere

Mayendedwe:

1. Ikani oats mu sing'anga phukusi pamsana-kutentha pang'ono.Ost toats mpaka atayamba bulauni m'mbali, pafupifupi mphindi 4. Chotsani oats poto wotentha ndikuyika pambali kuti muziziziritsa kwa mphindi 10.
2. Onjezani oats wokhazikika, batala wa amondi, madzi a mapulo, ndi mchere ku blender kapena purosesa ya chakudya ndikuphatikiza mpaka yosalala. Ngati mtanda suli wokhazikika mokwanira kuti upange mipira, onjezerani supuni 1 ya madzi panthawi imodzi mpaka kugwirizana bwino kufikire.
3. Pogwiritsa ntchito manja oyera, pukutani supuni imodzi ya osakaniza mu mpira, ndikuyika pa pepala lophika. Bwerezani ndi kusakaniza kotsalira, kuluma kwapakati pa inchi 1, ndi refrigerate mpaka molimbika; osachepera mphindi 30.

Copyright Toby Amidor, Buku Lophikira Labwino Kwambiri la 3: Maphikidwe 100 Ofulumira & Osavuta kwa Aliyense. Robert Rose Books, Okutobala 2020. Chithunzi chovomerezeka ndi Ashley Lima. Maumwini onse ndi otetezedwa.

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