1. Irayisi lonke lokusanhlamvu
Ilayisi liwukudla kwenkanyezi, kodwa udinga ukukhetha okusanhlamvu okuphelele okunsundu, okwendle nokumnyama esikhundleni sokumhlophe okucolisisiwe, okuphuzi ngisho nokubomvu. Inguqulo yonke yokusanhlamvu iqukethe ingxenye enenzuzo yokusanhlamvu, i-bran kanye ne-endosperm yempilo yenhliziyo, i-fiber kanye ne-antioxidant complex. Irayisi le-whole-grain iyisengezo esihle kakhulu kumasaladi, amasobho, isidlo sasekuseni esigcwele esimangalisayo, futhi nemifino kufanelekile njengesidlo sasemini. Ilayisi licebile futhi ngama-amino acid kanye nama-carbohydrate anempilo.
2. Imifino ebhakiwe
Imifino egazingiwe ingagcinwa ngokuphepha esiqandisini futhi ngenxa yalokho kulula ukuyigcina isonto lonke. Kulula ukuzishisa kabusha. Vele uwafake epanini lezinongo, linda imizuzu engu-10 futhi ujabulele isidlo sakusihlwa esimnandi. Zama ukugazinga ubhatata, i-broccoli, i-butternut squash nama-beet, u-anyanisi, ama-parsnip, namatheniphu.
3. IQuinoa
Uma ungalithandi irayisi, zama i-quinoa. Ayinamaprotheni amaningi kuphela, kodwa futhi inesitashi esincane. Iphalishi le-quinoa lesidlo sasekuseni, isaladi ye-broccoli yokudla kwasemini, kanye ne-quinoa nezinongo zesidlo sakusihlwa yizinketho ezinhle kakhulu zokudla okulula nokunomsoco.
I-4. Ubhontshisi namalenti
Ubhontshisi nama-lentile kuzoba unkulunkulu kuwe uma amathumbu akho ekubekezelela kahle. Kuyisithako se-chili ye-vegan esihle kakhulu futhi isengezo esihle kunoma iyiphi isaladi, isobho noma i-burrito. I-legumes ine-iron ephezulu, amaprotheni kanye ne-fiber. Nokho, uma unezinkinga ngokugaya ukudla, qiniseka ukuthi cwilisa ubhontshisi ngaphambi kokuphuza.
5. Ugwadule
I-Oatmeal ingolunye uhlobo lokusanhlamvu olungalungiswa kusenesikhathi. Isibonelo, ungathela amanzi phezu kwe-oatmeal bese uyibeka esiqandisini ubusuku bonke. Ekuseni ungajabulela i-oatmeal emnandi. Enye inzuzo yale ndlela ukuthi ayidingi ukupheka, futhi i-oatmeal kulula ukugaya.
6. Ama-Smoothies
Kungumqondo omuhle ukulungisa izithako zakho ze-smoothie kusenesikhathi. Lungiselela izingcezu zezithelo nemifino engasetshenziswa kuma-smoothies, yiqhwa ukuze ekuseni nje ubeke ku-blender. Le ndlela yokuvuna isiza ukulondoloza amavithamini namaminerali.
7. Ingxube yamantongomane nezithelo ezomisiwe
Lesi yisiphuzo esimangalisayo okufanele silungiselelwe kusengaphambili futhi sihlale sinawe ngaso sonke isikhathi. Izinguqulo ezithengwa esitolo zivame ukuba noshukela nebhotela, futhi ngokuvamile zibiza kakhulu. Zenzele ngokwakho ngokumane uhlanganise amantongomane aluhlaza owathandayo, imbewu, nezithelo ezimbalwa ezomisiwe ezifana namagilebhisi omisiwe noma amakhiwane. Le ngxube ingumthombo omuhle wamaprotheni kanye ne-fiber ngesikhathi esifanayo.
8. Isaladi
Amasaladi enye inketho okufanele ibe njalo esiqandisini. Kulungiselele kusenesikhathi, kodwa ungakunandisi. Ngokwesibonelo, beka i-kale, isipinashi, ulethisi waseRoma, utamatisi, ukhukhamba, neminye imifino oyithandayo. Khona-ke kufanele nje uwafake inkathi - ungakwazi ukwengeza u-avocado unamathisele njengendlela yokugqoka yemvelo. Noma yenza i-sauce (futhi kusengaphambili) futhi uyishiye kwesinye isitsha. Ukwenza isaladi ibe mnandi nakakhulu, ungangeza okusanhlamvu okuningi kanye nemifino kuwo.
9. Imifino nezithelo eziqotshiwe
Sika izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ikhukhamba, amawolintshi, ama-apula abe yizicucu ezinde, lungisa amajikijolo nama-cherry utamatisi, upake ezingxenyeni ezikhwameni ze-zip bese ufaka esiqandisini, bese kufanele uhambe nawo. Ngalokhu kudla okulula okunempilo esandleni sakho, uqinisekisiwe ukuthi ngeke ufinyelele amakhukhi, ama-chips, noma uswidi.
10. I-chia pudding
Yiqiniso, ekugcineni sishiye okumnandi kakhulu - i-chia pudding. Yenza le dessert ngokuhlanganisa ndawonye i-cocoa powder eluhlaza, i-stevia, i-chia, amajikijolo namantongomane noma ubisi lwesoya kanye ne-oatmeal ethile. Ungangeza noma yikuphi ukudla okuyi-superfood kule dessert. Gcina i-chia pudding ezinkomishini ezingangenisi umoya esiqandisini ukuze uhlale unesidlo sasekuseni esisheshayo noma ukudla okulula esandleni.
Ukwazi lezi zimfihlo, ungakwazi kalula ukupheka iphalishi ku-cooker kancane, ukubhaka imifino kuhhavini, usike isaladi zibe izingxenye futhi wenze ukulungiswa kwe-smoothie.