Chakudya chamasana? Ngakhale mutakhala otanganidwa kwambiri, musaiwale kusangalala ndi chakudya chamasana chokoma komanso chathanzi kapena a chakudya chamadzulo kuti mukhale odzaza ndi okhazikika kwa tsiku lonse. Kudumpha nkhomaliro kapena kusankha zakudya zosapatsa thanzi kungakupangitseni kukhala waulesi komanso wopanda phindu. Koma kudya chakudya chamasana?
Talemba mndandanda wamalingaliro 20 osiyanasiyana, osavuta komanso athanzi kuti mukwaniritse funso lanu lamuyaya - ndingadye chani chamasana? Tiyeni tifufuze ndikupeza zomwe mumakonda kwambiri!
M'ndandanda wazopezekamo
- Kufunika Kokhala ndi Chakudya Chamadzulo
- Zoyenera Kudya Chakudya Chamadzulo? - Malingaliro Osavuta a Chakudya Chamadzulo
- Zoyenera Kudya Chakudya Chamadzulo? - Malingaliro abwino a Chakudya chamasana
- Zoyenera Kudya Chakudya Chamadzulo? - Malingaliro a Chakudya Chamadzulo
- Zoyenera Kudya Chakudya Chamadzulo? - Muyenera kuyesa Malingaliro a Brunch
- Sankhani Chakudya chanu cha Masana ndi AhaSlides Wheel ya Spinner
- Malangizo Okonzekera Zomwe Mungadye Pa Chakudya Chamadzulo
- Muyenera Kudziwa
Dziwani Zambiri Zosangalatsa
Yambani mumasekondi.
Onjezani zosangalatsa zambiri ndi gudumu labwino kwambiri la spinner lomwe likupezeka pa onse AhaSlides zowonetsera, zokonzeka kugawana ndi gulu lanu!
🚀 Tengani Mafunso Aulere☁️
Kufunika Kokhala ndi Chakudya Chamadzulo
Chakudya chamasana ndi chofunikira kuti mukhale ndi zakudya zopatsa thanzi komanso kuti thupi lanu likhale ndi zakudya zofunikira kuti mukhale ndi mphamvu komanso maganizo. Kudya chakudya chamasana sikudzangowonjezera thanzi lanu komanso thanzi lanu lamaganizo. Komanso, kodi mwawona zilakolako zamphamvu zomwe zidafika cha m'ma 3 koloko masana? Sizinangochitika mwangozi. Mukapita nthawi yayitali popanda mafuta, thupi lanu limatumiza zizindikiro za mantha zomwe zimakupangitsani kufuna kudya chilichonse chomwe mukuwona. Ndipo sitikulankhula za veggies apa - ndikulankhula zokazinga kwambiri, zokutira shuga kuti ndithetse ngozi yamadzulo.
Chakudya chamasana ndi mwayi woti thupi lanu lisunthike, malingaliro anu apumule komanso luso lanu locheza ndi anthu kuti liziyenda bwino. Mwina simungakhale munthu wankhomaliro, koma tikhulupirireni tikamanena kuti kudya nkhomaliro kudzakhala kopindulitsa kwambiri pakapita nthawi.
Zoyenera Kudya Chakudya Chamadzulo? - Malingaliro Osavuta a Chakudya Chamadzulo
Chakudya chamasana chosavuta komanso chofulumira chikhoza kukhala chopulumutsira mgonero pamene mukuchita chipwirikiti pakati pa sabata. Ndi zosakaniza zosavuta kukonzekera, mukhoza kukondweretsa nokha ndi banja popanda nthawi yambiri, komabe wathanzi.
Chinsinsi 1: Zipatso, Tchizi ndi Zipatso Zonse Zambewu
Chifukwa chiyani? Ndizosakonzekera bwino kwambiri, zopanda mafuta komanso zonunkhiza (ngati mumagwira ntchito pamalo otsekedwa), ndipo mutha kudya pa desiki yanu. Mutha kuyika chilichonse mubokosi lazakudya lazipinda zitatu monga chonchi:
Chinsinsi 2: Greek Yogurt Tuna Saladi
Yogurt yachi Greek ndi yabwino kwambiri m'malo mwa mayonesi mu saladi ya tuna, ndikupangitsa kuti ikhale yathanzi. Sakanizani nsomba zam'chitini, yogati yachi Greek, udzu winawake wodulidwa, ndi anyezi wofiira mu mbale - nyengo ndi mchere, tsabola, ndi madzi a mandimu. Kutumikira pamwamba pa bedi la letesi kapena ndi zofufumitsa tirigu.
Chinsinsi 3: Sandwichi ya Saladi ya Tuna
Sangweji yachikale iyi ndi njira yabwino yamasana kwa iwo omwe amakonda nsomba zam'madzi. Zimapangidwa ndi tuna wam'chitini, masamba osakaniza, phwetekere, ndi kuvala kwa mayonesi. Ndi chakudya chamasana chokhutiritsa komanso chathanzi chomwe chili ndi zopatsa mphamvu zochepa komanso zomanga thupi.
Chinsinsi 4: Apple, fennel ndi saladi ya clementine yokhala ndi mackerel
Mutha kuwonjezera kugwedezeka pang'ono ndi mtundu kumadzulo ozizira amenewo ndi njira yothirira pakamwa. Pophatikiza saladi yayikulu, makangaza-owuma nsomba ya makerele ndi ma clementines atsopano, pamodzi ndi apulosi wonyezimira ndi fennel, mwasintha zotsitsimula pazokonda zanu zatsiku ndi tsiku.
Zoyenera Kudya Chakudya Chamadzulo? - Malingaliro abwino a Chakudya chamasana
Kodi mukudziwa kuti mutha kukonza chakudya chamasana ndi zinthu zotsika mtengo komanso njira zophikira zopanda zinyalala kunyumba? Nawa malangizo omveka bwino omwe mungatchule:
Chinsinsi 5: Saladi ya Nkhuku Yowotcha ndi Kuvala Avocado
Saladi iyi si yathanzi komanso yokoma kwambiri. Yambani ndikuwotcha bere la nkhuku ndikuyika pambali. Mu mbale, sakanizani letesi wodulidwa, tomato wa chitumbuwa, nkhaka zodulidwa, ndi mapeyala odulidwa. Sakanizani avocado yosenda ndi yogurt yachi Greek, madzi a mandimu, ndi uchi kuti muvale. Pamwamba pa saladi ndi nkhuku yokazinga ndikuyika chovala pamwamba pake.
Chinsinsi 6: Quinoa ndi Black Bean Bowl
Quinoa ndi gwero labwino kwambiri la mapuloteni ndi ulusi, zomwe zimapangitsa kukhala chisankho chabwino kwambiri chamasana athanzi. Kuphika quinoa molingana ndi malangizo a phukusi ndikuyika pambali. Mu poto, sungani nyemba zakuda, chimanga, ndi tomato wodulidwa. Onjezerani quinoa yophika mu poto ndikusakaniza zonse pamodzi. Kutumikira ndi chidole cha Greek yoghurt ndi sliced avocado pamwamba.
Chinsinsi 7: Mbatata Wotsekemera ndi Black Bean Tacos
Mbatata ndi gwero lalikulu la fiber ndi vitamini A, zomwe zimawapangitsa kukhala owonjezera pazakudya zilizonse. Yambani ndi kuphika ma cubes a mbatata mu uvuni mpaka atakhala ofewa. Mu poto, sungani nyemba zakuda, tomato wodulidwa, ndi anyezi odulidwa. Thirani ma tortilla athunthu mu uvuni ndikusonkhanitsa ma tacos ndi ma cubes a mbatata ndi kusakaniza kwa nyemba zakuda. Pamwamba ndi shredded tchizi ndi salsa.
Zoyenera Kudya Chakudya Chamadzulo? - Malingaliro a Chakudya Chamadzulo
Kwa anthu omwe ali pazakudya, kudya zomwezo tsiku lililonse ndi nkhani wamba. Komabe, pali nthawi yomwe mudzakhala ndi njala pang'ono kapena kujambula zakudya. Kusintha dongosolo lanu lazakudya zabwino ndi maphikidwe osavuta bajeti komanso opatsa mphamvu.
Chinsinsi 8: Veggie ndi Hummus Sandwich
Sangweji iyi si yathanzi komanso yokonda zamasamba. Yambani ndi kufalitsa hummus pa mkate wopanda tirigu. Onjezerani nkhaka zodulidwa, tomato wodulidwa, kaloti wodulidwa, ndi letesi. Kuwaza ndi feta cheese ndi nyengo ndi mchere ndi tsabola.
Chinsinsi 9: Masamba Okazinga ndi Chickpea Bowl
Kuwotcha ndiwo zamasamba kumabweretsa kukoma kwawo kwachilengedwe ndikuzipangitsa kukhala chakudya chokoma pazakudya zilizonse. Yambani ndikuwotcha masamba monga mbatata, broccoli, ndi kolifulawa mu uvuni. Mu poto, sungani nandolo, tomato wodulidwa, ndi anyezi odulidwa. Kutumikira masamba okazinga ndi chickpea osakaniza pa bedi la bulauni mpunga.
Chinsinsi 10: Saladi ya Caprese yokhala ndi Balsamic Glaze
Chakudya chamasana? Nanga bwanji saladi iyi? Sikuti ndi wathanzi komanso zosavuta kukonzekera. Yambani ndikudula mozzarella tchizi ndi tomato watsopano. Konzani pa mbale ndi kuwaza ndi basil akanadulidwa. Thirani ndi balsamic glaze ndi nyengo ndi mchere ndi tsabola.
Chakudya chamasana? - Muyenera kuyesa malingaliro a Brunch
Loweruka ndi Lamlungu kapena nthawi yopuma, Kodi mungadye chiyani pa nkhomaliro ngati mungadzuke mochedwa ndipo mukufuna kukhala ndi malo ambiri a kadzutsa ndi nkhomaliro, mwa kuyankhula kwina, brunch? Mukufuna kupita kumalo odyera a brunch kuti mukasangalale ndi mpweya wabwino komanso zokometsera zokoma ndi ma seva odzipatulira. Yakwana nthawi yoyesera china chatsopano komanso chatsopano, ndipo nazi zitsanzo:
Brunch yaku Mexican
Ndi chiyani chomwe chimamveka bwino pa nkhomaliro? Pitani ku Mexican brunch ndikuyang'ana mndandanda weniweni. Mungaganizire kuyesa mbale zotsatirazi, ndipo simudzadabwitsidwa ndi momwe zimakomera. Zakudya zaku Mexican zimalimbikitsidwa ndi maphikidwe ake odziwika bwino okhala ndi ma tacos, ma avocados a mtedza pang'ono, mazira, ndi masamba ena atsopano.
- Sipinachi ndi Bowa Enchiladas
- Mtundu waku Cuba Huevos Rancheros
- Chorizo Chakudya Cham'mawa Bowls
- Hash waku Mexico
- Msuzi wa nyemba wa ku Mexican wokhala ndi ma tortilla ophwanyika
Brunch ya ku Ulaya
Zomwe mungadye nkhomaliro ngati mukudwala kalembedwe kakale ka America ndi bagel, soseji, ndi mazira okazinga? Nanga bwanji kuyesa chakudya chapadera cha ku Ulaya? Mudzakopeka kwathunthu ndi rosemary yatsopano komanso crispy pancetta croutons.
- Chorizo ndi pea hash
- Msuzi wa nyemba zoyera za ku Italy ndi polenta croutons
- Msuzi wa tchizi wa kolifulawa ndi crispy pancetta croutons
- Nkhuku ya Morocco ndi supu ya mphodza
- Nyama ya nkhumba ndi swede ikuyambitsa mwachangu
- Mphukira ndi prosciutto spaghetti ndi pistachios
Sankhani Chakudya chanu cha Masana ndi AhaSlides Wheel ya Spinner
Mukufuna kudzoza pazakudya zanu zatsiku ndi tsiku? Bwanji osapangitsa masewera anu a nkhomaliro kukhala osavuta ndi masewera osavuta a lingaliro la 'Zomwe mungadye nkhomaliro' AhaSlides Wheel ya Spinner? Konzani mndandanda wamalingaliro anu ankhomaliro, yendetsani gudumu ndipo simudzakhumudwitsidwanso poganizira zomwe mungadye lero kapena mawa.
Malangizo Okonzekera Zomwe Mungadye Pa Chakudya Chamadzulo
Monga wogwira ntchito mwakhama 9-5, sindinadye mazana ambiri koma masauzande a chakudya chamasana. Nawa maupangiri anga ambuye okonzekera chakudya chamasana mwachangu:
Konzani bokosi la chakudya chamasana kuti mupite
Mabokosi a chakudya chamasana amakuthandizani kugawa ndikugawa chakudya mosavuta. Ikani ndalama m'gulu labwino lomwe silingadutse ndipo lili ndi zipinda zosiyana. Ndimakonda mabokosi agalasi nkhomaliro popeza ndi osavuta kuyeretsa kuposa apulasitiki, komanso otsuka mbale.
Sankhani zosakaniza zanu
Zosakaniza zomwe zitha kukhala zatsopano kwa nthawi yayitali ndizosankha zanga zapamwamba. Zinthu monga maapulo, mazira owiritsa, tomato wa chitumbuwa, udzu winawake, kaloti, mtedza, maapulo, tchizi, ndi mbatata zophika ndizotsika mtengo pamene zikupereka zakudya zokwanira tsikulo.
Sankhani chakudya chamasana choyenera
Mufunika mafuta omwe ali abwino kwa inu. Ndikulankhula zomanga thupi, mavitamini ndi mphamvu kuti zikulimbikitseni masana modekha, mosonkhanitsidwa. Yesani kudya kuwala mpaka 80% yodzaza ndi kupewa kudya zakudya zamafuta ambiri. Zakudya zopatsa mphamvu zimatisangalatsa koma zimatipangitsa kumva kutopa kwambiri pambuyo pake, kotero ndikwabwino kuyeserera mosamala pankhani yakudya.
Muyenera Kudziwa
Kaya ndinu wamasamba, osadya zamasamba, odya nyama, kapena opanda gilateni, kusangalala ndi nthawi yanu yamasana ndi chakudya chabwino ndi mphatso yabwino kwambiri pa thanzi lanu. Simudzayenera kuda nkhawa kuti mutha kugwiritsa ntchito ndalama zambiri kapena kuwononga nthawi yochulukirapo pokonzekera chakudya chamasana kuti mukhutiritse chilakolako chanu kapena kukhala ndi malingaliro olimba komanso opindulitsa tsiku lonse popeza pali masauzande ambiri a maphikidwe okoma bajeti ochokera kwa akatswiri otchuka padziko lonse lapansi. .
Mafunso Ofunsidwa Kawirikawiri
Kodi mapindu atatu a chakudya chamasana ndi ati?
1. Kukhazikika kwamphamvu kwamphamvu. Kudya chakudya chamasana kumapatsa thupi lanu zakudya zofunika komanso mafuta kuti mukhale ndi mphamvu masana. Kudumpha chakudya chamasana kungayambitse kuwonongeka kwa mphamvu.
2. Kuwongolera bwino komanso zokolola. Pamene shuga wanu wamagazi sakuchulukirachulukira ndikuphwanyidwa chifukwa chodumpha chakudya, mudzakhala ndi chidwi komanso kuyang'ana kwambiri kuti ntchitoyo igwire ntchito bwino.
3. Zakudya zabwino. Chakudya chamasana chimakulolani kuti mupeze mavitamini ofunikira, mchere, mafuta athanzi ndi mapuloteni muzakudya zanu zomwe simungathe kuzipeza pazakudya zina. Kukhala ndi chakudya chamasana choyenera kumathandiza kukwaniritsa zosowa zanu za tsiku ndi tsiku.
N’chifukwa chiyani tiyenera kudya pa nthawi yake?
Kudya nthawi yachakudya chamasana nthawi zonse kumathandizira kuwongolera kuchuluka kwa shuga m'magazi ndi kuyankha kwa insulin. Kudumpha zakudya kungayambitse spikes ndi kuwonongeka komwe kumakhudza malingaliro, chidwi ndi njala.
Chakudya chamasana kapena chamadzulo chofunikira ndi chiyani?
Kudya chakudya chambiri pafupi ndi nthawi yogona sikwabwino, chifukwa thupi lanu limakhala ndi nthawi yochepa yogaya bwino ndikugwiritsa ntchito zakudyazo musanagone. Komabe, kudya chakudya chamasana chochuluka kungakuthandizeni kuti mukhale ndi mphamvu masana ndi madzulo.
