Zakudya Zathanzi Zamphindi 5 Mutha Kukwapula Nthawi Zonse

Zamkati

• Mapuloteni Chakudya Cham'mawa
• Mapuloteni Chakudya Chamadzulo
• Pasitala Wankhuku Chakudya Chamadzulo
• Onaninso za

Chakudya chofulumira sichiyenera kutanthauza nthawi zonse zosakhala bwino chakudya. Tengani maphikidwe atatuwa ovomerezeka ndi akatswiri azakudya kuchokera kwa Chris Mohr, RD., omwe amapezerapo mwayi pazakudya zofulumira kwambiri. Ndi zakudya zochepa zomwe zili m'manja, mutha kukhala ndi kadzutsa, nkhomaliro, kapena chakudya chamadzulo okonzeka pasanathe mphindi zisanu (inde, kwenikweni).

Mapuloteni Chakudya Cham'mawa

Chakudyachi chili ndi puloteni yabwino, yomwe anthu ambiri amanyalanyaza nthawi ya kadzutsa, malinga ndi Mohr. Ndikofunikira kufalitsa ma protein omwe mumadya tsiku lonse kuti muzimva kuti muli ndi mphamvu mpaka chakudya china.

Zosakaniza

• 1 chikho cha Greek yogurt kapena kanyumba tchizi
• 1/2 chikho zipatso zatsopano kapena zozizira
• Supuni 1 ya mbewu za fulakesi kapena mbewu za chia

Mayendedwe: Onjezani yogurt wachi Greek kapena kanyumba tchizi m'mbale, kenako pamwamba ndi zipatso zatsopano kapena zozizira.

Mapuloteni Chakudya Chamadzulo

Chakudyachi chimadzazidwa ndi mafuta athanzi kuchokera ku nsomba ndi peyala ndipo amanyamula chikho chabwino chodzaza ndi nkhonya zomanga thupi ndi nyemba zakuda.

Zosakaniza

• 1 paketi ya salimoni kapena tuna
• 1/2 akhoza nyemba zakuda
• Supuni 1 ya guacamole kapena theka la avocado watsopano
• Supuni 2 kuvala balsamic vinaigrette

Mayendedwe: Yambani ndi mbale yaying'ono kapena yosanja. Onjezerani paketi ya salimoni kapena tuna, nyemba zakuda, guacamole kapena avocado, ndi kuvala kwa balsamic vinaigrette. Sangalalani ndi omanga tirigu wathunthu kapena pamwamba pa kama wazitsamba watsopano.

Pasitala Wankhuku Chakudya Chamadzulo

Chimodzi mwazinsinsi zabwino kwambiri zodyera mwachangu (kwa inu nokha kapena kwa banja lonse) ndi nkhuku ya rotisserie. Ngati muli ndi bokosi la pasitala, mtsuko wa pesto, ndi masamba aliwonse kunyumba, mwakonzeka kukwapula chakudya chamadzulo chosavuta komanso chokoma, stat.

Zosakaniza

• 1 yophika rotisserie nkhuku
• 1 bokosi pasitala
• 1 chikho veggies
• Supuni 3 zokonzeka pesto
• Zosakaniza zobiriwira ndi kuvala kwa basamu kwa saladi wammbali

Mayendedwe: Ikani pasitala molingana ndi malangizo omwe ali m'bokosi. Pamene mukuphika, dulani nkhuku ndikuphika nyama zamasamba. Pasitala itatha, ponyani ndi veggies ndi nkhuku mu mbale ndi pesto, ndikuwonjezera saladi wammbali.

Za Grokker

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