Yini ongayidla ngesidlo sasemini? Ngisho noma umatasatasa, ungakhohlwa ukujabulela isidlo sasemini esimnandi nesinempilo noma a isidlo sakusihlwa esimnandi ukukugcina ugcwele futhi ugxile usuku lonke. Ukweqa ukudla kwasemini noma ukukhetha ukudla okusheshayo okungenamsoco kungakushiya uzizwa uvilapha futhi ungakhiqizi. Kodwa yini ukudla kwasemini?
Senze uhlu lwemibono ehlukahlukene engu-20 ehlukahlukene, elula nenempilo ukuze sanelise umbuzo wakho waphakade - ngingadlani ngesidlo sasemini? Ake sikuhlole futhi sithole ukuthi yikuphi ukunambitheka kwakho okuthandayo!
Okuqukethwe
- Ukubaluleka Kokuba Nesidlo Sasemini
- Yini Ongayidla Ngesidlo sasemini? – Easy Lunch Ideas
- Yini Ongayidla Ngesidlo sasemini? - Imibono Yesidlo Sasemini Esinempilo
- Yini Ongayidla Ngesidlo sasemini? - Imibono Yesidlo Sasemini Sokudla
- Yini Ongayidla Ngesidlo sasemini? - Kumele uzame Imibono ye-Brunch
- Khetha Isidlo sakho sasemini nge-AhaSlides Spinner Wheel
- Amathiphu Okulungiselela Okuzokudla Ngesidlo Sasemini
- Iphuzu Eliyinhloko
Thola Imibono Eminye Ejabulisayo
Qala ngemizuzwana.
Engeza ubumnandi obuningi ngesondo lesipina samahhala esitholakala kuzo zonke izethulo ze-AhaSlides, ezilungele ukwabelana nesixuku sakho!
🚀 Bamba Imibuzo Yamahhala☁️
Ukubaluleka Kokuba Nesidlo Sasemini
Ukudla kwasemini okunempilo kubalulekile ukuze ugcine ukudla okulinganiselayo futhi unikeze umzimba wakho imisoco edingekayo ukuze uhlale unamandla futhi ugxile. Ukudla isidlo sasemini esilinganiselayo ngeke nje kuthuthukise impilo yakho engokomzimba kodwa futhi nempilo yakho engokwengqondo. Futhi, ingabe uke wazibona lezo zifiso ezinamandla ezifika cishe ngo-3pm? Lokho akukhona ukuqondana. Uma uhamba isikhathi eside ngaphandle kukaphethiloli, umzimba wakho uthumela izimpawu zokwethuka ezenza ufune ukudla yonke into oyibonayo. Futhi asikhulumi ngemifino lapha - ngikhuluma ngokudla okuthosiwe okujulile, okufakwe ushukela ukuze ngiqede ukuphahlazeka kwantambama.
Ukudla kwasemini nakho kuyithuba lokuthi umzimba wakho unyakaze, ingqondo yakho iphumule kanye namakhono akho okuxhumana nabantu ukuze uthuthuke. Ungase ungabi umuntu wesidlo sasemini, kodwa sithembe uma sithi ukudla kwasemini kuzoba nomvuzo omkhulu ngokuhamba kwesikhathi.
Yini Ongayidla Ngesidlo sasemini? – Easy Lunch Ideas
Isidlo sasemini esilula nesisheshayo singakusiza uma udla izambane likapondo phakathi nesonto. Ngezithako ezilula ukuzilungiselela, ungazijabulisa wena nomndeni ngaphandle kokuchitha isikhathi, kodwa unempilo.
Iresiphi 1: Izithelo, Ushizi kanye Nama-Whole Grain Crackers
Kungani? I-superrr low-prep, ayinamafutha futhi iyanuka (uma usebenza endaweni evaliwe), futhi ungadla etafuleni lakho. Ungabeka yonke into ebhokisini lesidlo sasemini elinamagumbi amathathu kanje:
Iresiphi 2: Isaladi ye-Tuna ye-Yogurt yesiGreki
Iyogathi yamaGreki ithatha indawo enhle kakhulu yemayonnaise kusaladi we-tuna, okwenza kube yindlela enempilo. Hlanganisa i-tuna ekheniwe, iyogathi yesiGreki, isilimo esidliwayo esinamagatsha anamanzi, u-anyanisi obomvu endishini—inkathi ngosawoti, upelepele, nejusi kalamula. Khonza phezu kombhede we-ulethisi noma ngama-crackers okusanhlamvu okuphelele.
Indlela yesi-3: Sandwich yesaladi ye-tuna
Le sandwich yakudala iyindlela enhle yokudla kwasemini kulabo abathanda ukudla kwasolwandle. Yenziwe nge-tuna ekheniwe, imifino exutshwe, utamatisi, kanye nesambatho semayonnaise esinamafutha amancane. Kuyinketho yokugcwalisa nenempilo yasemini enekhalori ephansi namaprotheni.
Iresiphi yesi-4: Isaladi ye-apula, i-fennel ne-clementine ene-mackerel
Ungakwazi ukwengeza ukudlidliza nombala kulezo zikhathi zakusihlwa ezibandayo ngeresiphi yokunisela umlomo. Ngokuhlanganisa isaladi elikhulu, igromegranate-glazed i-mackerel ngama-clementines amasha, kanye ne-apula nefennel eshwabene, wenze ushintsho oluqabulayo ekuthandeni kwakho kwansuku zonke.
Yini Ongayidla Ngesidlo sasemini? - Imibono Yesidlo Sasemini Esinempilo
Uyazi ukuthi ungakwazi ukulungiselela isidlo sasemini esinempilo ngezithako ezibiza kancane nezindlela zokupheka eziwudoti ophansi ekhaya? Nansi izinkombandlela eziphelele ongabhekisa kuzo:
Iresiphi yesi-5: Isaladi Yenkukhu Eyosiwe Ne-Avocado Dressing
Le saladi ayinempilo nje kuphela kodwa futhi imnandi ngendlela emangalisayo. Qala ngokuwosa ibele lenkukhu ulibeke eceleni. Endishini, hlanganisa ulethisi oqoshiwe, utamatisi wecherry, ukhukhamba osikiwe, nokwatapheya osikiwe. Hlanganisa i-avocado egayiwe neyogathi yesiGreki, ijusi ye-lime, noju ukuze ugqoke. Phezulu isaladi ngenkukhu eyosiwe bese ugcoba ukugqoka phezu kwayo.
Iresiphi yesi-6: I-Quinoa ne-Black Bean Bowl
I-quinoa iwumthombo omuhle kakhulu wamaprotheni nefayibha, okwenza kube ukukhetha okuhle kakhulu kwesidlo sasemini esinempilo. Pheka i-quinoa ngokwemiyalelo yephakheji bese uyibeka eceleni. Epanini, gaya ubhontshisi omnyama, ummbila notamatisi osikiwe. Engeza i-quinoa ephekiwe epanini bese uhlanganisa konke ndawonye. Khonza ngonodoli weyogathi yesiGreki kanye nokwatapheya osikiwe ngaphezulu.
Iresiphi yesi-7: I-sweet Potato kanye ne-Black Bean Tacos
Ubhatata ungumthombo omuhle kakhulu we-fiber kanye ne-vitamin A, okwenza kube ukwengeza okunempilo kunoma yikuphi ukudla. Qala ngokubhaka ama-cubes kabhatata kuhhavini aze athambe. Epanini, gaya ubhontshisi omnyama, utamatisi osikiwe no-anyanisi osikiwe. Fudumeza ama-tortilla okusanhlamvu kuhhavini bese uhlanganisa ama-tacos ngamakhiyubhu kabhatata kanye nengxube kabhontshisi omnyama. Phezulu nge-shredded ushizi ne-salsa.
Yini Ongayidla Ngesidlo sasemini? - Imibono Yesidlo Sasemini Sokudla
Kubantu abadlayo, ukudla into efanayo nsuku zonke kuyindaba evamile. Nokho, kukhona isikhathi lapho uyoba kancane ukulahlekelwa ukudla noma ukudla-kubaza. Ukubuyekeza uhlelo lwakho lokudla okunempilo ngalawa maresiphi asebenziseka kalula futhi awonga amandla.
Iresiphi 8: I-Veggie ne-Hummus Sandwich
Le sandwich ayinempilo nje kuphela kodwa futhi iyathanda imifino. Qala ngokusabalalisa i-hummus esinkwa esisanhlamvu. Engeza ukhukhamba osikiwe, utamatisi osikiwe, izaqathe ezichotshoziwe, nolethisi. Fafaza nge-feta cheese bese ufaka usawoti kanye nopelepele.
Iresiphi yesi-9: Isitsha semifino egazingiwe kanye ne-Chickpea
Ukugazinga imifino kuveza ubumnandi bayo bemvelo futhi kuyenze ibe ukwengeza okumnandi kunoma yikuphi ukudla. Qala ngokugazinga imifino efana nobhatata, i-broccoli, nokholifulawa kuhhavini. Epanini, gaya uphizi, utamatisi osikiwe, no-anyanisi osikiwe. Khonza imifino egazingiwe kanye nengxube yechickpea phezu kombhede werayisi onsundu.
Iresiphi 10: Isaladi yeCaprese ene-Balsamic Glaze
Yini ongayidla ngesidlo sasemini? Kuthiwani ngale saladi? Akuyona nje impilo kuphela kodwa futhi kulula ngendlela emangalisayo ukuyilungiselela. Qala ngokusika ushizi omusha we-mozzarella notamatisi. Zihlele epuletini bese ufafaza nge-basil eqoshiwe. Gcoba nge-balsamic glaze bese ufaka usawoti kanye nopelepele.
Yini ongayidla ngesidlo sasemini? – Kumele uzame imibono ye-Brunch
Ngezimpelaviki noma ngezikhathi zokuphumula, Yini ozoyidla ngesidlo sasemini uma ungase uvuke sekwephuzile futhi ufuna ukuba ne-portmanteau eningi yesidlo sasekuseni nesasemini, ngamanye amazwi, i-brunch? Ufuna ukuya endaweni yokudlela ye-brunch ukuze ujabulele isimo sezulu esimnandi nama-flavour amnandi ngamaseva azinikele. Isikhathi sokuzama okuthile okusha nokusha, futhi nazi izibonelo:
I-Mexican Brunch
Yini ezwakala ilungile ngesidlo sasemini? Iya ku-brunch yase-Mexican futhi ubheke imenyu eyiqiniso. Ungacabanga ngokuzama izitsha ezilandelayo, futhi ngeke umangale ukuthi zimnandi kangakanani. Ukudla kwaseMexico kugqugquzelwa izindlela zakho zokupheka ezaziwa kakhulu ezinama-crispy tacos, ama-avocado ama-nutty kancane, amaqanda, neminye imifino emisha.
- Isipinashi kanye ne-Mushroom Enchiladas
- Isitayela saseCuban Huevos Rancheros
- I-Chorizo Breakfast Bowls
- I-Mexican Hash
- Isobho likabhontshisi waseMexico elinama-tortilla aqatha
I-European Brunch
Yini ongayidla ngesidlo sasemini uma ugula ngesitayela saseMelika sakudala esine-bagel, isoseji, namaqanda athosiwe? Kuthiwani ngokuzama ukudla okukhethekile kwesitayela saseYurophu? Uzokhangwa ngokuphelele ama-rosemary amasha nama-croutons acwebezelayo e-pancetta.
- I-Chorizo ne-pea hashi
- Isobho likabhontshisi omhlophe wase-Italy nama-polenta croutons
- Isobho lika-Cauliflower ushizi nama-croutons a-crispy pancetta
- Inkukhu yaseMoroccan nesobho le-lentil
- Ingulube ne-swede ivuselela gazinga
- Ihlumela kanye ne-prosciutto spaghetti esinama-pistachios
Khetha Isidlo sakho sasemini nge-AhaSlides Spinner Wheel
Udinga ugqozi oluthile lokudla kwakho kwasemini kwansuku zonke? Kungani ungenzi umdlalo wakho wesidlo sasemini ube lula ngomdlalo olula wombono othi ‘Ongakudla isidlo sasemini’ ngawo Isondo le-AhaSlides Spinner? Lungiselela uhlu lwemibono yakho yesidlo sasemini, phenya isondo futhi ngeke usacasulwa ngokuhlale ucabanga ukuthi uzodlani namuhla noma kusasa.
Amathiphu Okulungiselela Okuzokudla Ngesidlo Sasemini
Njengomsebenzi oshisekayo we-9-5, angitholanga amakhulukhulu kodwa izinkulungwane zokudla kwasemini. Nawa amathiphu ami ayinhloko okulungiselela ukudla kwasemini okusheshayo okunempilo:
Lungiselela ibhokisi lokudla ukuze uhambe
Amabhokisi okudla kwasemini akusiza ukuthi uhlukanise futhi ulinganise ukudla kalula. Faka imali kwekhwalithi enhle engavuzi futhi enamagumbi ahlukene. Ngincamela amabhokisi esidlo sasemini engilazi njengoba kulula ukuwahlanza kunawasepulasitiki, futhi anomshini wokuwasha izitsha.
Khetha izithako zakho
Izithako ezingahlala zintsha isikhathi eside ziyisinqumo sami esiphezulu. Izinto ezifana nama-apula, amaqanda abilisiwe, utamatisi we-cherry, isilimo esidliwayo esinamagatsha anamanzi, izaqathe, amantongomane, ama-crackers, ushizi, namazambane abhakiwe zibiza kancane kuyilapho zinikeza imisoco eyanele yosuku.
Khetha isidlo sasemini esifanele
Udinga uphethiloli okulungele ngempela. Ngikhuluma amaprotheni, amavithamini namandla ukuze ngikunikeze amandla ntambama ngendlela ezolile, eqoqiwe. Zama ukudla ukukhanya kuze 80% egcwele futhi ugweme ukudla okunamafutha. Ama-carbohydrates ayasijabulisa kodwa azosenza sizizwe sikhathele kakhulu kamuva, ngakho-ke kuwumqondo omuhle ukuzijwayeza ukuqaphela lapho kuziwa ekudleni.
Iphuzu Eliyinhloko
Noma ngabe uyi-vegan, imifino, abadla inyama, noma abangenalo i-gluten, ukujabulela isikhathi sakho sasemini ngokudla okumnandi kuyisipho esingcono kakhulu sempilo yakho. Ngeke kudingeke ukhathazeke ngokuthi ungase uchithe imali eshisiwe noma uchithe isikhathi esiningi ulungiselela ukudla kwakho kwasemini ukuze wanelise isifiso sakho sokudla noma ugcine ingqondo yakho iqinile futhi ikhiqiza usuku lonke njengoba kunezinkulungwane zezindlela zokupheka ezisebenziselwa isabelomali ezivela kochwepheshe abadumile emhlabeni wonke. .
imibuzo ejwayelekile ukubuzwa
Yiziphi izinzuzo ezintathu zesidlo sasemini esihle?
1. Amazinga wamandla aqhubekayo. Ukudla isidlo sasemini kunikeza umzimba wakho imisoco ebalulekile kanye nophethiloli ukuze ugcine amandla akho ntambama. Ukweqa ukudla kwasemini kungaholela ekushayweni kwamandla.
2. Ukugxila okuthuthukisiwe nokukhiqiza. Lapho ushukela wakho wegazi ungancibiliki futhi uphahlazeka ngenxa yeqe ukudla, uzoba nokugxilisa ingqondo okungcono futhi ugxile ekwenzeni umsebenzi wenziwe ngempumelelo.
3. Ukudla okunomsoco. Isidlo sasemini sikuvumela ukuthi uthole amavithamini abalulekile, amaminerali, amafutha anempilo namaprotheni ekudleni kwakho ongase ungakutholi kwezinye izidlo. Ukuba nesidlo sasemini esilinganiselayo kusiza ukuhlangabezana nezidingo zakho zokudla zansuku zonke.
Kungani kufanele sidle ukudla kwasemini ngesikhathi?
Ukudla ngezikhathi zokudla kwasemini ezingashintshi kusiza ukulawula amazinga kashukela egazini kanye nokusabela kwe-insulin. Ukweqa ukudla kungabangela ukuqubuka nokuphahlazeka okuthinta imizwa, ukugxila kanye nendlala.
Isiphi isidlo sasemini esibalulekile noma isidlo sakusihlwa?
Ukudla isidlo esikhulu eduze nesikhathi sokulala akulungile, njengoba umzimba wakho unesikhathi esincane sokugaya kahle nokusebenzisa imisoco ngaphambi kokulala. Kodwa-ke, ukudla isidlo sasemini esinamandla kungasiza ukulondoloza amandla akho ntambama nakusihlwa.
