Zvokudya zvemasikati? Kunyangwe iwe wakabatikana zvakanyanya, usakanganwa kunakidzwa nekudya kunonaka uye kune hutano kwemasikati kana a kudya kwemanheru kuti ugare wakakwana uye wakanangidzirwa kwezuva rose. Kurega kudya kwemasikati kana kusarudza chikafu chekukurumidza chisina kunaka kunogona kukusiya uchinzwa usimbe uye usingabereki. Asi chii chekudya kwemasikati?
Isu takanyora runyorwa rwemakumi maviri akasiyana, akapusa uye ane hutano mazano ekugutsa mubvunzo wako usingaperi - ndingadyei masikati? Ngatitarise uye tizive kuti chii chaunofarira kuravira!
Zviri Mukati
- Kukosha Kwekudya Kwemasikati
- Zvokudya Zvokudya Kwemasikati? - Easy Lunch Mazano
- Zvokudya Zvokudya Kwemasikati? – Healthy Lunch Mazano
- Zvokudya Zvokudya Kwemasikati? – Diet Lunch Mazano
- Zvokudya Zvokudya Kwemasikati? – Unofanira kuedza Brunch Mazano
- Sarudza Chikafu chako chemasikati neAhaSlides Spinner Wheel
- Mazano Ekugadzirira Zvokudya Pakudya Kwemasikati
- The Bottom Line
Tsvaga Mamwe Mazano Anonakidza
Tanga mumasekondi.
Wedzera mamwe mafaro neakanakisa emahara spinner vhiri rinowanikwa pane ese AhaSlides mharidzo, yakagadzirira kugovera nechaunga chako!
🚀 Bata Mibvunzo Yemahara☁️
Kukosha Kwekudya Kwemasikati
Kudya kwemasikati kunokosha kuti uchengetedze kudya kwakakwana uye kupa muviri wako kudya kunodiwa kuti ugare wakasimba uye wakatarisa. Kudya kudya kwemasikati kwakadzikama hakungonatsiridzi utano hwako hwomuviri asiwo utano hwako hwepfungwa. Uyezve, waona here izvo zvishuwo zvakanyanya zvakarova nguva dza3 pm? Izvo hazvina kusangana. Kana iwe ukaenda kureba usina mafuta, muviri wako unotumira zviratidzo zvekuvhunduka izvo zvinoita kuti iwe ude kudya zvese zvinoonekwa. Uye isu hatisi kutaura mavheji pano - ndiri kutaura zvakadzika-zvakakangwa, shuga-yakaputirwa binges kuti ipedze tsaona yemasikati.
Zvokudya zvemasikati zvakare mukana wekuti muviri wako ufambe, pfungwa dzako dzizorore uye hunyanzvi hwako hwekushamwaridzana huvandudze. Unogona kunge usiri munhu wekudya kwemasikati, asi vimba nesu kana tichiti kudya kwemasikati kuchave nemubairo wakawanda mukufamba kwenguva.
Zvokudya Zvokudya Kwemasikati? - Easy Lunch Mazano
Chisvusvuro chemasikati chiri nyore uye chinokurumidza chinogona kuva muponesi wekudya kwemanheru kana uri kuita ruzha pakati pesvondo. Nezvigadziriso zviri nyore-kugadzirira, unogona kuzvifadza iwe nemhuri pasina nguva inopedza, asi uchiri hutano.
Recipe 1: Zvibereko, Cheese uye Yese Zviyo Crackers
Sei? Iyo superrr yakaderera-prep, isina-mafuta uye inonhuwa (kana ukashanda munzvimbo yakavharwa), uye iwe unogona kudya padhesiki rako. Unogona kuisa zvese mu3-compartment lunchbox seizvi:
Recipe 2: Greek Yogurt Tuna Salad
Greek yoghurt inzvimbo yakanaka yekutsiva mayonnaise mu tuna saladhi, zvichiita kuti ive sarudzo ine hutano. Sanganisa tuna yemumagaba, yoghurt yechiGiriki, diced celery, uye hanyanisi tsvuku mundiro-mwaka nemunyu, mhiripiri, uye muto weremoni. Shumira pamusoro pemubhedha we lettuce kana ne-whose-grain crackers.
Recipe 3: Tuna Salad Sandwich
Iyi classic sandwich isarudzo huru yemasikati kune avo vanoda chikafu chegungwa. Yakagadzirwa nekakani tuna, yakavhenganiswa magidhi, tomato, uye yakaderera-mafuta mayonnaise kupfeka. Iyo yekuzadza uye ine hutano yekudya kwemasikati sarudzo ine yakaderera mumakoriyumu uye mapuroteni.
Recipe 4: Apple, fennel uye clementine saladhi ine mackerel
Iwe unogona kuwedzera kuzunguzika uye ruvara kune iwo manheru anotonhora neresipi yekudiridza muromo. Nekubatanidza saladhi yakakura, pomegranate-glazed mackerel nemaclementines matsva, pamwe chete neapuro uye fennel, waita shanduko inozorodza kune zvaunofarira zuva nezuva.
Zvokudya Zvokudya Kwemasikati? – Healthy Lunch Mazano
Iwe unoziva here kuti iwe unogona kugadzirira kudya kwemasikati kune hutano nemidziyo yakaderera uye nzira dzekubikira dzakaderera kumba? Heano mazano akakwana ekuti utarise kune:
Recipe 5: Grilled Chicken Salad neAvocado Dressing
Iyi saladhi haina hutano chete asiwo inonaka zvinoshamisa. Tanga nekukoira zamu rehuku woisa parutivi. Mundiro, sanganisa lettuce yakachekwa, cherry matomatisi, magaka akachekwa, uye akachekwa avocados. Sanganisa mashed avocado neGreek yogurt, lime juice, uye uchi kuitira kupfeka. Pamusoro saladhi nehuku yakakangwa uye udire kupfeka pamusoro payo.
Recipe 6: Quinoa uye Black Bean Bowl
Quinoa inzvimbo huru yeprotein uye fiber, zvichiita kuti ive sarudzo yakanaka kwazvo yekudya kwemasikati kune hutano. Bika quinoa maererano nemirairo yepakiti uye uise parutivi. Mupani, dzvanya bhinzi nhema, chibage nematomatisi akachekwa. Wedzera quinoa yakabikwa pani uye sanganisa zvose pamwe chete. Shumira nechidhori cheGreek yogurt uye akachekwa avocado pamusoro.
Recipe 7: Inotapira Mbatata uye Black Bean Tacos
Mbatatisi inotapira inzvimbo huru yefiber uye vhitamini A, zvichiita kuti ive yekuwedzera kune hutano kune chero chikafu. Tanga nekubikira machubhu embambaira muchoto kusvika apfava. Mupani, dzvanya bhinzi nhema, matomatisi akachekwa, nehanyanisi dzakachekwa. Dziyisa zviyo zvezviyo muchoto uye unganidza tacos nemakapu embatatisi inotapira nemusanganiswa webhinzi nhema. Pamusoro ne shredded cheese uye salsa.
Zvokudya Zvokudya Kwemasikati? – Diet Lunch Mazano
Kune vanhu vari pakudya, kudya chinhu chimwe chete zuva rega rega inyaya yakajairika. Zvisinei, pane imwe nguva apo iwe unenge uine zvishoma kwekurasikirwa kwechido kana chikafu-kuveza. Kuvandudza chirongwa chako chekudya chine hutano neiyi bhajeti-inoshamwaridzika uye ine simba-inoshanda resipi.
Recipe 8: Veggie uye Hummus Sandwich
Iyi sandwich haina hutano chete asiwo yezvinomera-inoshamwaridzika. Tanga nekuparadzira hummus pachingwa chezviyo. Wedzera magaka akachekwa, matomatisi akachekwa, makarotsi akachekwa, uye lettuce. Mwaya ne feta cheese woisa munyu uye mhiripiri.
Recipe 9: Miriwo Yakakangwa uye Chickpea Bowl
Kugocha miriwo kunounza kutapira kwayo kwechisikigo uye kunoita kuti ive kuwedzera kunonaka kune chero chikafu. Tanga nekugocha miriwo yakaita sembatatisi, broccoli, uye cauliflower muchoto. Mupani, gadzira chickpeas, matomatisi akachekwa, uye hanyanisi dzakachekwa. Shumira miriwo yakakangwa uye chickpea musanganiswa pamubhedha wemupunga webrown.
Recipe 10: Caprese Salad neBalsamic Glaze
Zvokudya zvemasikati? Zvakadini nesaladhi iyi? Haisi hutano chete asiwo zvakare nyore kwazvo kugadzirira. Tanga nekucheka mozzarella chizi nematomatisi. Zvironge pandiro uye uzvisasa nebasil yakagurwa. Dura ne balsamic glaze woisa munyu uye mhiripiri.
Zvokudya zvemasikati? - Unofanira kuedza Brunch mazano
Munguva yekupera kwevhiki kana masikati-offs, Chii chekudya kwemasikati kana iwe uchizomuka nguva uye uchida kuva yakawanda portmanteau yemangwanani uye masikati, nemamwe mazwi, brunch? Iwe unoda kuenda kuresitorendi yebrunch kuti unakirwe nemhepo yakanaka uye zvinonaka zvinonaka nemaseva akazvitsaurira. Yave nguva yekuyedza chimwe chinhu chitsva uye chitsva, uye heino mienzaniso:
Mexican Brunch
Chii chinonzwika zvakanaka pakudya kwemasikati? Enda kuMexican brunch uye utsvage menyu yechokwadi. Unogona kufunga kuedza ndiro dzinotevera, uye haungashamisi nekunaka kwadzo. Kudya kweMexico kunofemerwa nemabikirwo ayo anozivikanwa kwazvo ane crispy tacos, zvishoma nutty avocados, mazai, uye mimwe miriwo mitsva.
- Sipinachi uye Mushroom Enchiladas
- Cuban-Chimiro Huevos Rancheros
- Chorizo Breakfast Bowls
- Mexican Hash
- Mexican bhinzi soup ine crunchy tortillas
European Brunch
Chii chekudya kwekudya kwemasikati kana uchirwara nemhando yeAmerican style ine bagel, soseji, uye mazai akakangwa? Zvakadini nekuedza chikafu chakakosha cheEuropean-style? Iwe unozokwezvwa zvachose netsva rosemary uye inoyevedza crispy pancetta croutons.
- Chorizo uye pea hashi
- Italian white bhinzi soup ine polenta croutons
- Koliflower cheese soup ne crispy pancetta croutons
- Moroccan huku uye lentil soup
- Nguruve uye swede zvinokurudzira fry
- Kumera uye prosciutto spaghetti ine pistachios
Sarudza Chikafu chako chemasikati neAhaSlides Spinner Wheel
Unoda kumwe kurudziro pakudya kwako kwemasikati? Wadii kuita kuti mutambo wako wemasikati uve nyore nemutambo wakapfava wepfungwa ye'Chakudya masikati' nayo AhaSlides Spinner Wheel? Gadzirira runyoro rwemazano ako emasikati, tenderera vhiri uye iwe hauchatsamwiswa zvakare nekugara uchifunga nezve chekudya nhasi kana mangwana.
Mazano Ekugadzirira Zvokudya Pakudya Kwemasikati
Semushandi ane shungu dze9-5, handina kuona mazana asi zviuru zvekudya kwemasikati. Heano matipi angu tenzi ekugadzira chikafu chinokurumidza chekudya chemasikati:
Gadzirira lunch box kuti uende
Mabhokisi ekudya kwemasikati anokubatsira kupatsanura nekugovanisa chikafu zviri nyore. Chengetedza mari mune yakanaka yemhando iyo inovuza-uchapupu uye ine zvikamu zvakasiyana. Ini ndinosarudza magirazi emasikati mabhokisi sezvo ari nyore kuchenesa pane epurasitiki, uye anogeza-ane hushamwari.
Sarudza zvigadzirwa zvako
Zvisungo zvinogona kugara zvitsva kwenguva yakareba ndiyo sarudzo yangu yepamusoro. Zvinhu zvakaita semaapuro, mazai akabikwa, cherry matomatisi, celery, makarotsi, nzungu, crackers, cheeses, uye mbatatisi dzakabikwa zvinodhura asi zvichipa kudya kwakakwana kwezuva.
Sarudza kudya kwemasikati kwakakodzera
Iwe unoda mafuta anonyatsokunakira iwe. Ndiri kutaura mapuroteni, mavhitamini uye simba kuti ndikupe simba kuburikidza nemasikati nenzira yakadzikama, yakaunganidzwa. Edza kudya chiedza kusvikira 80% izere uye usadya chikafu chine mafuta. Carbs inotifadza asi ichaita kuti tinzwe kuneta zvakanyanya gare gare, saka inogara iri zano rakanaka kudzidzira kungwarira kana zvasvika pakudya.
The Bottom Line
Kunyangwe iwe uri vegan, vegetarian, vanodya nyama, kana vanodya vasina gluten, kunakidzwa nekudya kwako kwemasikati nekudya kwakanaka ndicho chipo chakanakisa chehutano hwako. Iwe hauzoda kunetseka nezve iwe unogona kushandisa mari yakawanda kana kuisa nguva yakawandisa mukugadzirira kudya kwako kwemasikati kuti ugutse chishuwo chako kana kuchengeta pfungwa dzako dzakasimba uye dzichiita basa zuva rese sezvo paine zviuru zvemabhajeti-ane hushamwari mabikirwo kubva kunyanzvi dzine mukurumbira pasi rese. .
Mibvunzo Inonyanya Kubvunzwa
Ndezvipi zvitatu zvakanakira kudya kwemasikati?
1. Kutsigira simba mazinga. Kudya masikati kunopa muviri wako kudya kwakakosha uye mafuta ekuchengetedza simba rako mukati memasikati. Kusvetuka kudya kwemasikati kunogona kukonzera kuparara kwesimba.
2. Kuvandudzwa kwekutarisa uye kubudirira. Kana shuga yako yemuropa isiri kusvetuka uye kudonha kubva pakusadya, iwe unenge uine zvirinani kutarisisa uye kutarisa kuti basa riitwe nemazvo.
3. Zvokudya zviri nani. Kudya kwemasikati kunokubvumira kuti uwane mavhitamini anokosha, zvicherwa, mafuta ane utano uye mapuroteni muzvokudya zvako zvaungasawana pane kumwe kudya. Kuva nekudya kwemasikati kunobatsira kuzadzisa zvaunoda zuva nezuva zvekudya.
Sei tichifanira kudya masikati nenguva?
Kudya panguva dzekudya kwemasikati dzinoenderana kunobatsira kudzora mazinga eshuga yeropa uye mhinduro ye insulin. Kusvetuka chikafu kunogona kukonzera spikes uye kubondera kunokanganisa mafungiro, kutarisa uye nzara.
Chii chakakosha kudya kwemasikati kana kudya kwemanheru?
Kudya chikafu chikuru pedyo nekurara hakuna kunaka, sezvo muviri wako uine nguva shoma yekugaya zvakanaka uye kushandisa zvinovaka muviri usati warara. Nekudaro, kudya kudya kwakawanda kwemasikati kunogona kubatsira kuchengetedza masimba ako masikati uye manheru.
