Okuqukethwe
Njengoba ukuhlakanipha komhlaba kusho, ukunyakaza kuyimpilo. Ngakho-ke, ukugijima kungabhekwa njengokusebenza kwayo okuhle kakhulu ekusebenzeni. Kepha ukuze isiphambano sansuku zonke silethe izinzuzo zezempilo ezibonakalayo, kubalulekile ukucabanga ngokudla okufanele lapho usebenza.
Ukuqala okulula
Ukugijima esiswini esingenalutho kuyindlela embi kunazo zonke. Ngemuva kokuvuka, umzimba udinga ukondliwa okuncane ukuze ubhekane ngokuphepha nomthwalo ozayo. Futhi ama-carbohydrate ahamba kancane ayinto ephambili. Ngenye indlela, isidlo sangaphambi kokugijima singabandakanya uhhafu wethosi yesilayidi nocezu oluncane lweshizi notamatisi, noma izipuni eziyi-2-3 ze-muesli ezinamagilebhisi ne-kefir. Futhi ukulungisa inhliziyo nezinso zakho ukugijima, qiniseka ukuthi uphuza inkomishi yamanzi amile noma itiye elingenashukela nelamula.
Okokuvuka ekuseni
Uma ungomunye wama- "lark" futhi unehora ngaphambi kokugijima ekuseni, ibhulakufesi kufanele lenziwe ngokugcizelela amaprotheni. Ama-muffin wamaprotheni abhanana yilokho okudingayo. Shaya uginindela we-4-5 ubhanana ngeqanda, 70 ml wobisi kanye nengcosana ye-vanilla. Kancane kancane wethula ingxube ka-130 g kafulawa, ½ tsp soda, ½ tsp. isinamoni nengcosana kasawoti. Uxove inhlama, ugcwalise isikhunta ngayo bese uyifaka kuhhavini ngo-180 ° C imizuzu engama-20-25. Okumbalwa kwalawa ma-muffin - ukugcwaliswa okumnandi futhi okuwusizo kuwo wonke umzimba.
Izithelo ziyaqala
Ngabe ukhetha ukugijima ngemuva kwesidlo sasekuseni nangemva kwesikhathi? Lapho-ke ama-smoothies aminyene azoba ngumsindisi wakho. Zimnandi, zinomsoco, zigaywe ngokushesha futhi zilungiswe ngokushesha. Hlikihla ngesihlungo u-100 g wamajikijolo bese uhlanganisa esitsheni se-blender nepentshisi nobhanana. Faka u-50 g we-bran bran kakolweni, 1 tbsp uju, ¼ tsp isinamoni bese uthela ku-80 ml we-kefir. Kusele ukushaya zonke izithako kahle. Le smoothie yamandla izothokozisa umzimba wonke futhi isethele isimo semidlalo.
Ukufudumala ushizi we-Cottage
I-Cottage shizi ingumkhiqizo omuhle wezemidlalo, ikakhulukazi uma ulungiselelwe kahle. Cwilisa izingcezu ezi-2 zesinkwa se-rye enhlanganisweni yeqanda elimhlophe no-40 ml wobisi. Zithose kuze kube yilapho usupholile epanini lokuthosa eligcotshisiwe. Ngalesi sikhathi, shaya u-100 g we-cottage shizi onamafutha aphansi, i-1 tsp yoju lwezinyosi kanye ne-pinch ye-vanilla ibe unamathisela obushelelezi. Siyigcoba ngothosi obomvu, sibeke izingcezu ezincanyana zama-strawberry ngaphezulu bese ufafaza ushukela oluyimpuphu. Noma imaphi amanye amajikijolo nezithelo nawo ayamukelwa.
Ithimba Lamaphupho
Ukudla okunomsoco ngemuva kokugijima nakho kunezici. Ungagcwalisa ukusebenzisa kwakho amandla kusasele imizuzu engama-30 ngemuva kokujima kwakho. Izitsha ezenziwe ngobhontshisi nemifino yiyona ndlela engcono kakhulu yalokhu. Hlanganisa i-zucchini egayiwe, i-100 g yamalenti aluhlaza abilisiwe kanye no-100 g wesipinashi oqoshiwe. Thela le ngxube ehlanganisiwe yamaqanda ama-2 namaqanda amaqanda ama-5 ngengcosana kasawoti kanye ne-nutmeg. Faka isisindo kwisikhunta, ufafaze ushizi bese usibeka kuhhavini imizuzu engama-20 ngo-180 ° C. Le casserole izosiza ukubuyisa amandla futhi ingalahli ithoni.
Isivakashi sakusihlwa
Labo abangakulungele ukudela ukulala kwabo ekuseni egameni lezemidlalo bangazama ukugijima kusihlwa. Ukudla okunempilo kuleli cala kudlala indima enkulu, ngoba kuzodingeka ukhohlwe ngamadina anzima. Enye indlela kuzoba izitsha zamabele ezinkukhu. Letha kumathumba ingxube ye-2 tbsp soy sauce, 1 tbsp uju kanye ne-½ tbsp utamatisi unama. Marinate isifuba senkukhu kuso imizuzu engama-20 bese ubhaka kuhhavini ngo-180 ° C isigamu sehora. Fafaza isigaxa esinsundu ngembewu yesame bese wengeza imifino emisha - nayi isidlo sakusihlwa sokuqina komzimba.
Amabha wokuvala umoya
Izazi zokudla okunempilo azinalutho olumelene nokudla kwezemidlalo ngokugijima. Ngaphezu kwalokho, ungalungisa zonke izinhlobo zokudla okulula kwamandla ekhaya. Sika izingcezu ezincane eziyi-120 g zamabhilikosi omisiwe, umlimi osikiwe namakhiwane noma ezinye izithelo ezomisiwe ezizotholakala kalula. Gaya ubhanana nepheya, uwagcobe ngejusi le-1 kalamula. Hlanganisa izithelo ezomisiwe nezintsha, uthele ama-50 g kashukela onsundu nezinkomishi ezi-2 zamakhekhe ama-hercule athosiwe, engeza imbewu noma amantongomane ukunambitha. Thepha isisindo ebhodini lokubhaka ngephepha lokubhaka ungqimba lwe-1 cm bese usika kancane ngommese ukwenza kube lula ukuphula imigoqo eqediwe. Faka i-muesli kuhhavini elifudumalayo elingu-160 ° C imizuzu engama-30.
Iqiniso liseqandeni
Lapho usebenza, imenyu yokudla yokwehlisa isisindo kufanele ifake ukudla okulula okunempilo. Amaqanda enkukhu awanakubuyiselwa kuleli cala. Sika amaqanda ama-2-3 abilisiwe ngesigamu, susa izikhupha bese uxova ngemfoloko. Zihlanganise nezimpaphe zika-anyanisi oluhlaza ezi-3-4, u-2 tbsp yoghurt emhlophe, 2 tbsp ijusi kalamula, 2 tsp lwesinaphi sesinaphi kanye nengcosana kasawoti. Shaya i-avocado pulp ibe yi-puree bese uyihlanganisa ne-yolk mass. Gcwalisa uhhafu wabamhlophe ngokunamathisela bese uhlobisa ngamacembe e-parsley.
I-Athletic Shrimp
Khetha imikhiqizo ekujuleni kolwandle ukuze usebenze, futhi uzozuza. Epanini lokuthosa ngamafutha omnqumo, gazinga ama-2-3 ama-clove kagalikhi ochotshoziwe. Engeza kuwo ambalwa utamatisi onamanzi ngaphandle kwesikhumba, 1 tbsp. l. unamathisele utamatisi bese ubilisa kuze kube yilapho kwakheka isoso. Sabalalisa u-500 g wezimfanzi ezihlutshiwe, udilike u-100 g we-feta cheese bese ufafaza i-½ bunch ye-basil. Letha ama-shrimp ekushiseni okuphansi futhi uvumele ukuthi uphuze imizuzu engu-10. Ukuze uthole isidlo sakusihlwa sezemidlalo, awukwazi ukucabanga ngesidlo esingcono.
Faka le mikhiqizo yezemidlalo nokuqina ekudleni kwakho kwansuku zonke, futhi ukujima kwakho kuzoba nezithelo kakhulu. Qiniseka ukuthi wabelana ngezakho zokupheka zezemidlalo namathiphu kumazwana akusiza ukuthi uzigcine usesimweni esihle.