4 Chakudya Cham'mawa Chopatsa Moyo Chimene Chimatenga mphindi 20 kapena kuchepera apo
Zamkati
- Chakudya Cham'mawa Chakudya Cham'mawa cha Papaya
- Zosakaniza
- Mayendedwe
- Mabulosi abuluu ndi Cacao Chaseed Pudding
- Zosakaniza
- Mayendedwe
- Kokonati ndi Berry Quinoa Phala
- Zosakaniza
- Mayendedwe
- Salmoni Wosuta Mbatata Yotapira
- Zosakaniza
- Mayendedwe
- Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse
Zina zimatha kupangidwa usiku watha.
Tonsefe timakhala ndi m'mawa wotopetsa ngati zimamveka ngati mukuthamangira uku mukuyesera kuchita zinthu zingapo nthawi imodzi. Ndipo m'mawa uno, kudya kadzutsa wathanzi nthawi zambiri kumagwera m'njira. Mutha kuyamba kudya chakudya cham'mawa chomwe chimakusiyirani kumva njala ola limodzi kapena kusadya kadzutsa kwathunthu.
Kuyambitsa tsiku lanu ndi chakudya chamafuta ambiri ndichizolowezi chokhala ndi thanzi lalitali. Izi ndizowona makamaka m'mawa wanu mukakhala ndi maphikidwe athanzi a mtima omwe amaphatikiza ma fiber, antioxidants, ndi omega-3s.
Ngakhale matenda amtima ndi omwe amafa pakati pa abambo ndi amai aku America, zomwe mumadya zimatha kukhala njira imodzi yosankhira kuti muchepetse chiopsezo chanu.
Chifukwa chake, mukuwonetsetsa bwanji kuti mukuyang'anira mtima wanu mukudutsa m'mawa momwemo? Kuti ndikupatseni malingaliro, ndaika maphikidwe anayi achangu, athanzi lamtima, ena omwe mutha kukonzekera pasadakhale.
Chakudya Cham'mawa Chakudya Cham'mawa cha Papaya
Njirayi ndi chisankho chodzaza! Papaya ndi oats okutidwa amakhala ndi michere yolimbitsa thupi, mchere, komanso pang'ono zomanga thupi zopangidwa kuchokera kuzomera. Osanenapo papaya ndi vitamini C wochuluka Mutha kupanganso magulu angapo a izi kuti mukadye chakudya cham'mawa chokwanira sabata yonse.
Kutumikira kukula: 1
Kuphika nthawi: Mphindi 10
Zosakaniza
- 1/2 chikho cha oats
- 1 / 2-1 chikho madzi otentha (kutengera kukula kwake komwe mukufuna kuti phala lanu likhale)
- sinamoni
- 1/2 chikho cha yogurt yogurt
- 1/2 chikho papaya watsopano
- 1/4 chikho granola
- 1 mapuloteni ambiri opangidwa ndi vanila (ngati mukufuna)
Mayendedwe
- Sakanizani oats, sinamoni, ndi madzi otentha mu saucepan.
- Kuphika pa chitofu kwa mphindi 5-10, kapena mpaka unakhuthala.
- Mu mbale yotumizira, onjezerani yogati ya kokonati, papaya watsopano, ndi granola.
Mabulosi abuluu ndi Cacao Chaseed Pudding
Ma pudding otsekedwa ndi njira yabwino kwambiri yakudya kadzutsa chifukwa ndiosavuta kuponyera limodzi usiku watha ndikusunga furiji kuti azidya mwachangu m'mawa.
Mbeu za Chia ndizopangira kwambiri ma fiber osungunuka komanso omega-3s ndipo mumakhala zomanga thupi zochepa. Cacao nibs ndi olemera mu magnesium, mchere wofunikira womwe umagwira mu ma enzyme opitilira 300 omwe amagwiritsidwa ntchito pazinthu zofunikira monga kupanga DNA, RNA, ndi mapuloteni.
Monga cholembera cham'mbali, pudding yotsekedwa imatha kusungidwa mumtsuko wamagalasi osalowetsa mufiriji mpaka sabata limodzi.
Katumikira: 2
Kuphika nthawi: Mphindi 20
Zosakaniza
- 1 chikho chia mbewu
- Makapu awiri osakhala mkaka (yesani amondi, cashew, kapena mkaka wa kokonati)
- 1/2 chikho cha blueberries
- 1/4 chikho cha cocoa nibs yaiwisi
- Chotsekemera kuti mulawe, monga madzi a mapulo kapena uchi wakomweko (mwakufuna)
Mayendedwe
- Sakanizani nyemba za chia, mkaka wopanda mkaka, ndi zotsekemera zokhazokha ndikukhala mufiriji kwa mphindi zosachepera 20 mpaka mawonekedwe a gel. Onetsetsani nthawi zina panthawiyi.
- Zindikirani: Mutha kupangitsa kuti pudding yanu ikhale yolimba pochepetsa madzi. Onjezerani madzi pang'ono kuti muchepetse. Ngati mukugwiritsa ntchito mkaka wa kokonati wamafuta onse, pudding idzakhala yolimba kwambiri.
- Pamwamba ndi ma blueberries atsopano ndi cacao nibs.
Kokonati ndi Berry Quinoa Phala
Ganizirani kuti quinoa ndi mbale zokhazokha? Ganiziraninso! Quinoa kwenikweni ndi mbewu, koma imakhala ngati njere. Ndi wolemera mu fiber, mapuloteni, ndi mchere. Ubwino wopanga phala lam'mawa pogwiritsa ntchito quinoa ndikuti amatha kupanga usiku watha, kenako mutha kuyambiranso m'mawa mwake.
Katumikira: 1
Kuphika nthawi: Mphindi 10
Zosakaniza
- 1/2 chikho cha quinoa flakes
- 1 chikho madzi
- 1/2 chikho chodzaza mafuta mkaka wa kokonati
- 1 tbsp. mapulo manyuchi
- 2 tbsp. mbewu za hemp
- madzi a mandimu 1/2
- sinamoni yazitsamba
- 1/2 chikho raspberries watsopano
- 1/4 chikho chophwanyika kokonati
Mayendedwe
- Sakanizani madzi ndi quinoa flakes mu phula. Kuphika pa sing'anga kutentha mpaka mabala amafewa. Onjezerani mkaka wa kokonati ndikuphika mpaka phala likule.
- Onetsetsani madzi a mapulo, mbewu za hemp, ndi madzi a mandimu.
- Apanso, kutengera mtundu wanji womwe mukugwiritsa ntchito, nthawi yophika imatha kutenga kulikonse kuyambira masekondi 90 mpaka mphindi 5.
- Pamwamba ndi sinamoni yapansi, rasipiberi watsopano, ndi ma coconut omwe amawotcha.
Salmoni Wosuta Mbatata Yotapira
Salmon wosuta ndi gwero lalikulu la mapuloteni ndi omega-3s. Kudya zakudya zokhala ndi omega-3 fatty acids kungachepetse triglycerides ndi kuthamanga kwa magazi, komwe kumachepetsa chiopsezo cha matenda amtima. Omega-3 fatty acids amathanso kuchepetsa kutupa ndikukhalitsa ndi thanzi lamtima ndi thanzi laubongo.
Katumikira: 4
Kuphika nthawi: Mphindi 15-20
Zosakaniza
- Mbatata 1 yayikulu
- 1 tbsp. chimbudzi choyera
- 4 oz. nsomba yosuta
- Dijon mpiru kuti alawe
- parsley watsopano wokongoletsa
Mayendedwe
- Kagawani mbatata kutalika mu magawo okwana 1/4-inchi wandiweyani.
- Ikani magawo a mbatata mu toaster pamwamba kwa mphindi 5 kapena mpaka mutaphika. Mungafunike kutsuka toast kangapo kutengera kutalika kwamasamba anu.
- Pamwamba ndi hummus ndi mpiru wa Dijon. Ikani nsomba yosuta pamwamba ndikumaliza ndi parsley watsopano.
Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse
McKel Hill, MS, RD, ndiye woyambitsaChakudya Chachotsedwa, tsamba lawebusayiti labwino lomwe ladzipereka kukhathamiritsa thanzi la azimayi padziko lonse lapansi kudzera maphikidwe, upangiri wazakudya, kulimbitsa thupi, ndi zina zambiri. Buku lake lophika, "Nutrition Stripped," linali logulitsa kwambiri mdziko lonse, ndipo adawonetsedwa mu Fitness Magazine ndi Women's Health Magazine.