Zakudya Zowonjezera Zakudya Zamakono Zathanzi

N'zosavuta kudzipangira zakudya zokondweretsa pa kadzutsa; Kuchokera ku zinthu zophika komanso zokolola zomwe zimakonzedwa kuti zisawonongeke mazira odyera ndi zakudya za nyama, zosankha zoipa zomwe zimatizungulira. Kudula mkaka (kapena ngati mulibe vuto, kudula mmbuyo) ndi njira imodzi yomwe mungachepetse mafuta osakwanira ndi cholesterol mu zakudya zanu - ndipo zimakhala zosavuta kuposa momwe mukuganizira, makamaka pa kadzutsa. Pano pali malingaliro khumi a kadzutsa abwino omwe aliyense - wopanda mkaka kapena chidziwitso cha thanzi - adzikonda.

Mos t za maphikidwe awa ndi osiyana siyana, choncho muzisuka kugwiritsa ntchito mkaka wanu womwe mumawakonda komanso zipatso zomwe mumakonda komanso zonunkhira.

• 01 pa 10

  Chakudya cha Chakudya cham'mawa

  Kuwonjezera pa kuchepetsa kudya kwanu kwa mafuta odzaza ndi mafuta a kolesterol, kuwonjezera zakudya zamagulu ku zakudya zanu pamene kuchepetsa kuchuluka kwa shuga zosafunika (monga zomwe zimapezeka mu tirigu wosakaniza) ndi njira ina yopezera chakudya cham'mawa pang'ono. B b quinoa yowonongeka ndi chakudya chosavuta, chokoma, chokoma chomwe ngakhale ana angachifune.

  Wokonzeka ndi quinoa olemera kwambiri a mapuloteni, mkaka wopanda mkaka, nthochi, zipatso zouma ndi mtedza komanso zokhala ndi zokoma (monga agave), chakudya ichi chimakoma bwino ndipo chimakhala chabwino kudya.

  Odya chakudya cham'mawa omwe amafuna kuti ayambe kuyambira, yesetsani kupanga quinoa yokonzeka ndi quinoa, mazira, broccoli ndi mkaka wa soya kapena mkaka wa amondi.

• 02 pa 10

  Zakumapeto Zosakaniza Lazi

  Chakudya chodyera chodyera bwino chochokera ku French chinayambika ndi zokometsera, tchizi ndi batala, zomwe, zosayenera kunena, sizochita bwino kwambiri pa tsiku lopuma tsiku lililonse. Zokonzedwe kazitsamba za airy zili ndi mavitamini anayi abwino, omwe ali okonzeka popanda mkaka - koma ali ndi zokometsera zambiri. Maphikidwe oyambirira - onse okhala ndi ziphuphu ndi zopanda - amaperekedwa kuti muthe kuwonjezera zakudya zomwe mumazikonda, masamba ndi zitsamba.

  Ngati mumapeza maphikidwe ambiri a dzira omwe mumakonda kukhala ndi mkaka, onani ma wani khumi kuti muphike mazira popanda mkaka . Mudzadzidzimutsa kuti mudzafa ndi chakudya cham'mawa!

• 03 pa 10

  Granola Maphikidwe

  Granola yokhala ndi mavitamini amachititsa kadzutsa kosakaniza mkaka pamodzi ndi mkaka wa soya wosakaniza mkaka, wofewa wa mkaka wa kekoni kapena mkaka wa soya wopanda mkaka ndi zipatso. Zimatenga maminiti pang'ono kuti musakanizane pamodzi ndi ora limodzi kapena awiri mu uvuni, ndipo amatha masabata pamakonthe otetezedwa kuti azidya chakudya cham'mawa komanso zakudya zopsereza. (Ndipo zimapangitsa kuti nyumba yanu ikhale yosangalatsa pamene ikuphika!)

  Pangani chophikachi chokongoletsera cha granola chokonzekera ndi zokoma zokoma, zipatso zouma, mbewu zonse komanso mkaka uliwonse. Kenaka muzimasuka kuwonjezera blueberries, yamatcheri, kokonati kapena kiranberi ndi amondi.

  Ndipo, chifukwa cha zofufumitsa patsiku, yesani mipiringidzo ya granola kapena mipiringidzo ya alnut .

• 04 pa 10

  Zakudya Zakudya Zakudya Zabwino

  Ngati simunapangepo oatmeal kale, muyenera kuyesera! Oatmeal yophika ndichakudya chamtengo wapatali chotchedwa Amish chomwe mwachizolowezi chimakonzedwa ndi batala, mkaka ndi mazira. Chophika cha oatmeal chophikachi ndichakudya chabwino cham'mawa, chokonzedwa ndi amondi, okoma bwino, mkaka wa amondi ndi zipatso. Ndipo zimakhala zosavuta kumvetsa - yonjezerani mtedza kapena zipatso zouma zomwe mwasankha, ndipo mugwiritse ntchito zipatso zilizonse ndi zipatso zomwe zili mu nyengo.

• 05 ya 10

  Zakudya Zofulumira Zathanzi

  Zakudya zofulumira ndizabwino pa kadzutsa chifukwa, chabwino, zimakhala zofulumira komanso zosavuta kukonzekera. Ngakhale maphikidwe ofulumira kwambiri a mikate amaitana batala, mazira ndi zina zosakondweretsa, pali njira zowathandiza kukhala opanda thanzi popanda kuwasangalatsa monga choncho! Nazi zokonda zochepa chabe:

  • Veganji Wobiriwira Banana Mkate
  • Zakudya Zamasamba Zukini Zakudya
  • Mkate wa Soda wa ku Irish

• 06 cha 10

  Kids 'Breakfast Bars

  Monga momwe kholo lirilonse limakuuzani, ana amakonda zakudya mu mawonekedwe a bar, makamaka ngati ali okalamba ndipo amasankha chakudya chawo chammawa popita. Malo ambiri ogulitsira anagula zakudya zachakudya ndi zakudya za kadzutsa zakusakaniza ndi zakumwa za mkaka ndi shuga ambiri, koma pano pali maphikidwe abwino omwe ana ndi akulu omwe angakonde:

  • Mafuta a Energy Quinoa
  • Mafuta a Tsiku
  • Mafuta a Dzungu
  • Mabotolo a Muesli

• 07 pa 10

  Muesli

  Kachilombo kake kamene kamangotenga kokha kokha kokha kukonzekera koma kumakhala bwino m'mbiya yosatetezedwa kuti ikhale yosavuta komanso yathanzi yokha. Muesli ndi mafuta ochepa kuposa granola ndi okonzeka ndi zowonjezera monga zipatso zowuma, amondi, mbewu za fulakesi ndi nyongolosi ya tirigu. Sangalalani ndi mkaka wopanda mkaka wa mkaka, mkaka wa soy , yogay yogurt kapena kekoni-based kefir chifukwa chosavuta, chokoma chokoma. (Wokonzeka muesli ndiwopindulitsa kwambiri popanga mazenera a mu-to-go-breaks and after school ass!)

  Nazi maphikidwe angapo a muesli:

  • Msuzi Wosakaniza Msuzi Muesli
  • Chakula Chakudya Chakudya Chakudya Chakumwa Muesli

• 08 pa 10

  Smoothies

  Kuphika smoothie chokoma sikovuta ndipo zipatso ndi timadziti ndi zokoma komanso mwachibadwa, timapanga mapangidwe osatha. Onjezerani ma spoonfuls ochepa omwe simukukonda mkaka wa soya kapena mkaka wopanda mkaka kuti mukhale ndi mapuloteni owonjezera komanso mabakiteriya omwe ali ndi thanzi labwino, monga mu sitiroti-karoti smoothie . Kukonzekera ndi ma strawberries, mkaka wa soya, yoguloti wa soya komanso kukhudza uchi, njira iyi ndi njira yosavuta, yotsitsimula yoyambira tsiku. Khalani omasuka kuyesa zipatso ndi timadziti tosiyanasiyana kuti mupeze smoothie!

  Nazi zina zochepa zowonjezera mkaka zosakaniza smoothie:

  • Buluu Tofu Smoothie
  • Buluu ndi Sipinachi Smoothie
  • Kokonati Raspberry Smoothie

• 09 ya 10

  Kuwombera Tofu

  Tofu kwa kadzutsa? Mwina simungakhulupirire, koma tofu ndizofunikira kwambiri pa zakudya zakudya zakudya zakudya za kadzutsa monga izi. Sikuti kokha ndi kasupe kamene kalibe kake, komabe imatenganso zakudya zambiri monga mapuloteni ndi mafuta abwino. Ndipo, okonzedwa ndi zopangira monga adyo, anyezi, tsabola za jalapeno, tsabola wofiira ndi tsabola, zimapatsa chakudya chokoma komanso chopatsa thanzi chomwe ngakhale ana angachikonde.

  Nazi njira zingapo zosangalatsa zokonzekera tofu kwa kadzutsa :

  • Chokha Chokhazikika Chokhazikika ndi Katsitsumzukwa Kakang'ono
  • Vegan Quiche ndi Veggie Bacon ndi Broccoli

• 10 pa 10

  Muffin Zam'male

  Muffin si chinthu chomwe timaganizira ngati chakudya cha thanzi; Mitengo ya muffin yambiri imayitanitsa mafuta ndi shuga ambiri. Koma tonsefe timayenera kuchitapo kanthu nthawi zina, motero apa pali njira zingapo zathanzi zokondweretsera muffin:

  • Chocolate Chip Muffins
  • Chosamba Chosabala Mafuta Apple Banana Muffins
  • Zamasamba Zukini Mufini