Odokotela banconyelwa ukuthi baxhaswe njalo emahoreni ama-3-4 ezingxenyeni ezincane zokudla. Ngakho-ke ingane izosondliswa njalo, futhi izinga likashukela egazini lakhe ngeke "ligxume" - inkinga ejwayelekile yalabo abasebenza ngokuzenzakalelayo futhi kuphela izikhathi ezi-1-2 ngosuku. Silungiselele izinketho eziningana zokudla okulula okwenzeka yintombazanyana yakho ezokundizela izihlathi:
1. Ama-sandwich ane-apula-nut paste. Ibhotela le-walnut ne-apula - inhlanganisela egculisayo. Cela osemusha ukuthi aze afike e-smear nut nati ephakathi kwezingcezu ezisikiwe emasongweni ukuze athole umdlandla ocebile ku-fiber kanye namaprotheni. Ungafaka imiphetho yembewu ye-apula ye-CHIA noma amantongomane aqhekekile ukuthola ukunambitheka okwengeziwe.
2. Ingxube yamantongomane namajikijolo. Ingxube yezinkampani, ama-alimondi, ama-cherries kanye noshokoledi omnyama kuwukudla okulula futhi okuwusizo kakhulu. Kuyaphawuleka ukuthi lezi zithako zingumthombo omuhle kakhulu wamavithamini, amaminerali kanye nama-antioxidants adingekayo entsheni yezempilo efanelekile.
3. IHummu ebhange. UHummus ungumdlandla we-chickpeas. Inothile ku-fiber, ama-magnesium, ama-folic acid, manganese, amafutha awusizo namaprotheni. Beka izifo eziningana ze-humus ezansi kwe-mason jar, bese ugcwalisa imbiza ngemifino eyisikiwe, njengezaqathe, ikhukhamba, isilimo esidliwayo esingu-zucchini ukuthola isidlo sokudla okunempilo.
Hummus - umthombo wamaprotheni ne-calcium
Photo: Unsplisish.com.
4. I-mozzarella kebab ne-cherry utamatisi. Yize intsha inesidingo esandayo se-calcium ukusekela umzimba wayo okhulayo, ukuntuleka kokusetshenziswa kwe-calcium okwenziwa yintsha kuyinkinga evamile, ikakhulukazi phakathi kwamantombazane asakhula, ngocwaningo. I-kebab evela amabhola eMozarella nama-juicy utamatisi acebile hhayi kuphela nge-calcium, kodwa futhi enamafutha awusizo, amaprotheni kanye ne-alion - i-antioxidant enamandla, equkethe izinzuzo eziningi zezempilo.
5. Ibhokisi le-Bento. Amabhokisi e-Bento aneziqukathi zokudla ezinezingxenye eziningi zokudla okulula. Bavumela osemusha ukuba ahlanganise futhi ahlanganise izitsha azithandayo. Gcwalisa ibhokisi le-bento ngemikhiqizo ehlukahlukene, i-fiber ecebile, amafutha awusizo namaprotheni. Isibonelo, hlanganisa iqanda le-welded ngezinti zemifino, izithelo ezintsha, ama-ackames abhalwe phansi wonke kanye ne-guacamole.
I-Oaatmeal. I-Oatmeal ebusuku ilungiselela kusengaphambili, ngakho-ke ingane yakho esencane ingayidla ngokushesha. Le ndlela yokupheka kulula ukuyilungiselela futhi ihlanganise izithako zezakhi ezinjalo njengama-apula, amafutha e-almond, ama-oats ne-yogurt. Hlanganisa konke, ugoqe embizeni, uvale isivalo bese ushiya ubusuku - ekuseni uzothola isidlo esiqediwe.
I-Lazy Oatmeal kulula ukuyipheka
Photo: Unsplisish.com.
7. Imigoqo yamandla ngaphandle kokubhaka. Ama-Chocolate Snacks - Intsha eyintandokazi. Ngokungafani nezingane eziningi zika-chocolate, la mabha endla aqukethe izithako eziwusizo, njenge-oats, izinsuku, ama-cashews kanye nefulawa ye-almond ukuze ingane yakho ibhekwe amandla phakathi kokudla. Hlanganisa izithako ku-blender noma ikhasi elicobekile bese ushaya izandla zakho. Roll amabhola, uqhwa - thatha amabhulukwe ngaphambi kokusetshenziswa.