Kukhona izingane ezijabulela amapuleti angenalutho amasaladi acwebezelayo kanye ne-broccoli sengathi zingamaswidi, kodwa wenzani lapho izingane zakho zenqaba ukudla imifino eluhlaza? Izingane zidinga ukondliwa okusekelwe ezitshalweni - imifino inamavithamini namaminerali ayidingayo.
Imifino evela emndenini weklabishi iyimithombo ecebile kakhulu yezakhi: i-calcium, amavithamini A no-C, ne-beta-carotene. Izingane eziningi kanye nabantu abadala abaningi abakuthandi ukunambitheka nokuthungwa kwale mifino.
Esikhundleni sokuncenga ingane yakho ukuthi idle ukudla engakuthandi, lungisa imifino ngendlela ezoyidla ngokuthakasela. Ungalayishi ipuleti lengane yakho ngezingxenye ezinkulu zemifino. Amnike bese ecela okunye.
Khuthaza ingane yakho ukuthi izame ukudla ngakunye, kodwa ungayiphoqi ukuthi idle kakhulu uma ingakuthandi. Okuhle kakhulu yisibonelo esihle. Uma udla ukudla okunempilo, maningi amathuba okuthi izingane zakho nazo zidle ukudla okunempilo.
Kwafika intwasahlobo. Isikhathi sokutshala izingadi. Ngisho nesakhiwo esincane noma iziqukathi eziningana ezinomhlaba sekuvele kukhona. Khetha izitshalo ezikhula kalula futhi zikhiqize isivuno esikhulu. Kungaba i-zucchini, ulethisi, iklabishi, uphizi noma utamatisi. Cela ingane yakho ikhethe imbewu futhi isize ngokutshala, ukunisela nokuvuna.
Iprosesa yokudla ingaba usizo kakhulu ekulungiseni ukudla kwezingane. Ngemizuzwana embalwa, ungenza i-puree: hlanganisa amakhukhi kanye nezinhlobonhlobo zemifino namakhambi. I-puree yemifino ingafakwa esobho, ilayisi, amazambane agayiwe, isoso ye-spaghetti, i-pesto, i-pizza noma amasaladi - elula futhi enempilo. Engeza i-puree ekudleni okuthandwa umndeni wakho. Cishe akekho ozowubona umehluko ekunambithekeni.
Imifino egayiwe ingagcinwa kuphela esiqandisini izinsuku ezimbalwa. Akunankinga - yenza inqwaba enkulu bese uyiqandisa efrijini. Imifino ingaba khona izinyanga ezimbalwa. Ungathatha nje inyama egayiwe egcwele isandla noma nini lapho uyidinga.
Uma izingane zakho zingafuni ukudla izingcezu zemifino esobho, zihlanze nge-blender noma iprosesa yokudla. Zama ukuhlanganisa imifino nobhontshisi. Uzomangala ukuthi kumnandi kangakanani. Amasobho anjalo angaphuzwa enkomishini. Amasobho ahlanzekile ayindlela enhle yokondla ingane egulayo engafuni ukudla.
Ama-smoothies emifino? Ngeke uze uzame, izingane zizophuza yonke into kuze kube sekupheleni. Thatha le nhlanganisela yezithako ukwenza i-smoothie: 1-1/2 izinkomishi ze-apula, 1/2 i-apula, eqoshiwe, 1/2 i-orange, ehlutshiwe, 1/2 ubhatata oluhlaza noma isanqante 1, eqoshiwe, 1/4 indebe eqoshiwe. iklabishi, ubhanana ongu-1. Thola ama-servings angu-2 kuya kwangu-3.
Imifino ingasetshenziswa ezimpahleni ezibhakwayo ezifana nama-muffin e-zucchini, ikhekhe le-carrot, ithanga noma ama-sweet potato rolls. Uju oluncane, isiraphu ye-maple, noma unamathisele wedethi kungasetshenziswa ukwenza uswidi izinto ezibhakwayo. Imifino egayiwe ingafakwa enhlama lapho ubhaka isinkwa, i-pizza, amabhanisi, ama-muffin, njll.
Enye indlela enhle yokusebenzisa imifino egayiwe ukuyixuba ne-tofu noma ubhontshisi bese wenza ama-burgers. Ungenza ama-veggie burgers ngezinhlamvu nemifino.
Ama-burgers we-veggie asheshayo
Hlanganisa izinkomishi ezi-2-1/2 eziphekwe ilayisi noma i-millet ne-carrot egayiwe, 1/1 inkomishi yeklabishi eqoshiwe, izipuni ezimbili ze-sesame imbewu, i-2 ithisipuni ye-soy sauce noma 2/1 ithisipuni kasawoti, kanye ne-1/2 ithisipuni ye-pepper emnyama.
Hlanganisa kahle ngesandla. Engeza amanzi amancane noma imvuthuluka yesinkwa, uma kudingeka, ukuze isisindo senziwa sibe yi-patties. Zithose emafutheni amancane zize zibe nsundu futhi zibe crispy nhlangothi zombili. Ama-burger angabhakwa futhi ku-400 ° eshidini lokubhaka eligcotshwe ngamafutha cishe imizuzu eyi-10 ohlangothini ngalunye.