Uma uchitha usuku lwakho ugijima futhi ukufika ngesikhathi sasemini kuzwakala sengathi kungunaphakade, lokhu Izindlela zokupheka eziyi-10 "zonke epanini elilodwa" Zingashintsha impilo yakho. Amagajethi ambalwa, isikhathi esincane esichithwa umi ekhishini, kanye nezitsha ezigcwalisayo, eziduduzayo, futhi ezingaba nempilo. Umqondo ulula: faka cishe zonke izithako epanini elilodwa, esitsheni se-casserole esingajulile, noma ngisho nase-air fryer, bese uvumela umlingo wenzeke.
Kungani izindlela zokupheka "zonke epanini elilodwa" zingumngane wakho omkhulu
Izindlela zokupheka "zepani elilodwa" noma "Konke epanini elilodwa" kwenza inqubo yokupheka ibe lula kakhuluAwudingi amabhodwe namapani angamashumi amabili esitovini noma ukuzihlela njengoba uqhuba indawo yokudlela. Ufaka isisekelo (amazambane, imifino, ilayisi, ama-legumes…), wengeze amaprotheni namafutha anempilo, uvumele kupheke emlilweni ophakathi, bese kuphelela lapho. Kuyindlela efanelekile uma ufika ekhaya sekwephuzile uvela emsebenzini, unesifo sikashukela, noma ukhathele nje futhi udinga ukudla ngokushesha.
Elinye iphuzu elibalulekile ukuthi lezi zinhlobo zokudla zivumela lungiselela inani elikhulu ngesikhathi esisodwaUpheka namuhla bese udla kusasa, ngosuku olulandelayo, futhi, ngenhlanhla, ungagcwalisa ngisho nezitsha ezimbalwa ukuze uziyise emsebenzini. Lokhu kuyigolide elimsulwa kunoma ubani ohlushwa yi-ADHD, ukucindezeleka, noma ubuhlungu obungapheli, njengoba ukugwema ukupheka kusukela ekuqaleni nsuku zonke kunciphisa kakhulu umthwalo wengqondo.
Ngaphezu kwalokho, iningi lalezi zindlela zokupheka lingashintshwa kalula ukuze livumelane nezidingo ezahlukene: inguqulo ye-veganKungakhathaliseki ukuthi ungumuntu odla imifino, udla amaprotheni amaningi, noma udla ama-carbohydrate aphakathi nendawo, ungavumelanisa isidlo esifanayo nezidingo zakho ngezinguquko ezimbalwa nje ezincane (ukususa noma ukwengeza iqanda, ukufaka i-ham esikhundleni se-legumes, ukusebenzisa imifino eminingi kanye namazambane ambalwa, njll.).
Futhi, vele, kunesizathu esisebenzayo esingenakunakwa: geza izitsha ezimbalwaUma ungcolisa ipani elikhulu lokuthosa, isitsha, nokunye okuncane, ukungafuni ukuhlanza nakho kuncipha kakhulu. Lokhu kwenza ukugcina ukudla okuphekwe ekhaya nokunempilo kube ngokoqobo futhi kuqhubeke isikhathi eside.
Amazambane abantu abampofu ku-sosi eluhlaza ye-vegan (kanye nenguqulo yemifino)
Sizoqala ngesidlo sakudala: Amazambane ompofu ku-green sauce ane-spinach no-peasKuyindlela enhle kakhulu yokudla kwemifino—eshibhile, egcwalisa umzimba, futhi efanelekile kulezo zinsuku lapho udinga ukudla okunempilo nokududuzayo ngaphandle kokukhathazeka okukhulu. Ingxenye engcono kakhulu ukuthi ingenye yalezo zitsha ezinambitheka kangcono ngosuku olulandelayo futhi ezihamba kahle ebhokisini lesidlo sasemini.
Le nguqulo isekelwe kumazambane aphekiwe futhi ahlutshiwe, anqunywe abe yizicucu ezingaba ngu-1 cm ubukhulu, ezihlanganiswe ne ama-shallot aphekiwe, ugalikhi oqoshiwe kanye no-anyanisi, konke iboshwe ngesoso eluhlaza okotshani Kwenziwe ngofulawa ongenalutho, amanzi, kanye ne-brandy ekhethiwe. Ukuze kufakwe umbala kanye nenani lokudla okunomsoco, kufakwe amaqabunga esipinashi aqoshiwe (kufaka phakathi iziqu eziqoshiwe kahle) kanye nophizi, okunikeza iphrotheni yemifino kanye ne-fiber.
Umphumela uba isidlo sesitayela sendabuko, esine- iphunga lamafutha omnqumo njengesici esiyinhlokoKodwa ifaneleka ekudleni okusekelwe ezitshalweni. Uma ungathanda ukuyenza ibe ngeyabadla imifino, ungangeza amaqanda abilisiwe abilisiwe phezulu ekupheleni kokupheka. Kodwa-ke, ngaleso sikhathi ngeke kusaba iresiphi ye-vegan kuphela, ngakho khumbula lokho kuye ngokuthi uthanda ini.
Into ethakazelisayo ngalokhu kulungiselela ukuthi, uma usuphekile amazambane, Ipani lokuthosa lenza cishe wonke umsebenziOkokuqala, gazinga ugalikhi no-anyanisi emafutheni omnqumo, bese ufaka u-anyanisi ophekiwe onsundu kancane. Fafaza ufulawa ukuze usoso ube mnene, engeza amanzi, bese uma uthanda, faka i-brandy encane. Okulandelayo, faka izingcezu zamazambane, uphizi, nesipinashi. Vumela konke kubile kancane kuze kube yilapho amazambane esemunce umhluzi futhi isosi eluhlaza iqine kancane.
Lolu hlobo lwesitsha lulungele ukulungiselelwa inani elihle ngesikhathi esisodwaUngenza ipani elikhulu ngayo ngempelasonto, uyihlukanise ibe yizitsha eziningana, bese uyisebenzisa njengesisekelo: ngolunye usuku uyidla njengoba injalo, ngolunye usuku uyiphelezela nengxenye encane... inhlanzi Ungayigrila i-tofu, noma uyisebenzisele ukugcwalisa ama-fajitas kakolweni ophelele. Ngale ndlela, upheka kanye bese udla izikhathi eziningana ngaphandle komzamo owengeziwe.
I-omelet yamazambane ekhanyisiwe epanini: iyashesha, iyagcwalisa futhi inamaprotheni amaningi
Phakathi kwezindlela zokupheka ezizuzisa kakhulu "zonke epanini elilodwa" yilena I-omelet yamazambane ekhuphukile, enempilo futhi ecebile kakhulu ngamaprotheniKuyashesha ukuyilungisa ngoba isebenzisa amazambane aphekiwe kakade avela ebhodweni, ngakho akudingeki ukuthi uwahlube noma uwathose kusukela ekuqaleni, okuvame ukuba yingxenye edla isikhathi esiningi yokwenza i-tortilla yakudala.
Isisekelo sale nguqulo singama-400g amazambane aphekiwe ekheniweAmazambane, uma ekhishwa amanzi kahle, acolwa kancane esitsheni. Kuleli mazambane acoliwe kufakwe... Amaqanda e-4Faka usawoti, i-oregano noma amanye amakhambi owathandayo, kanye nama-50g e-ham ephekiwe engeziwe esikiwe yaba yimichilo noma ama-cubes. Hlanganisa konke kahle uze uthole inhlama emanzi kodwa engagobhozi.
Uma ingxube isilungile, fudumeza ipani lokuthosa elinganamatheli ngamafutha amancane bese uthela yonke ingxube. Pheka emlilweni ophakathi cishe imizuzu emi-3 ohlangothini olulodwa. Iyaphendulwa ngosizo lwepuleti futhi iqeda ukusetha ngakolunye uhlangothi uze uthole iphuzu olithanda kakhulu: isethi eyengeziwe noma emnandi kancane phakathi nendawo.
Umphumela uba i-tortilla ephelele kakhulu, lapho inhlanganisela yamazambane (okunye kokudla okwanelisa kakhulu), amaqanda, kanye ne-ham ephekiwe kakhulu kudala isidlo esimnandi. Kugcina indlala ingapheli amahora amaningi.Le recipe inama-kcal angaba ngu-557 ngokuphakelwa ngakunye, enama-protein angaba ngu-40 g, ama-carbohydrate angu-46 g, ama-fiber angu-6 g kanye nama-21 g amafutha, okwenza kube inketho elinganiselayo kakhulu uma ufuna amandla aqhubekayo kanye nokwaneliseka okuhle.
Ukuze uyivumelanise nezidingo ezahlukene, ungasebenzisa i-ham ephekiwe enamafutha aphansi, i-turkey, noma ngisho ne-tofu ebhemayo Uma ungayidli inyama. Futhi uma udinga ukulawula ukudla kwakho ama-carbohydrate kakhulu ngenxa yesifo sikashukela, unganciphisa kancane inani lamazambane bese wengeza amaqanda amhlophe engeziwe ukuze wandise iphrotheni ngaphandle kokwandisa kakhulu ama-carbohydrate.
Imibono yokudla okusheshayo, okulula, kanye "nokudla konke epanini elilodwa" empilweni yansuku zonke
Abantu abaningi abanesifo sikashukela sohlobo 2, i-ADHD, ukucindezeleka, ukukhuluphala ngokweqile, noma izifo ezizimele banenkinga efanayo: Bafika bekhathele ngesikhathi sasemini futhi bengenakho okulungisiwe.Lokhu kuvame ukuholela eku-odeni ukudla okuphuzwayo noma njalo uphendukela ezindleleni ezisheshayo nezicutshungulwa kakhulu. Yilapho izindlela zokupheka ezilula kakhulu zingena khona, zinezinyathelo ezimbalwa futhi ezingadingi ukuma ekhishini imizuzu engama-40.
Uma uzithola usesimweni lapho ngezinye izikhathi ukhohlwa ukudla, ushukela wakho wegazi wehla ngokuzumayo, noma ukhungatheka ucabanga nje ngokulungiselela ukudla kwasemini okupakishiwe, ukudla ukudla okunempilo uhlu olufushane lwezitsha ezilula kakhulu Zenziwe nganoma yini esefrijini kanye ne-pantry. Isihluthulelo ukuthi azidingi ukuhlela okuyinkimbinkimbi futhi zingenziwa ngezithako ezivamile ezitholakala esitolo esikhulu esijwayelekile e-United States noma eSpain.
Isibonelo yi-classic Isaladi yesitayela "se-Chef"Ingxube yelethisi ehlanziwe kusengaphambili, izingcezu ezibandayo (i-ham ephekiwe, i-turkey, noma inkukhu eyosiwe), imifino elula efana notamatisi be-cherry, ikhukhamba, noma isanqante esigayiwe, kanye nokufakwa okulula kwamafutha omnqumo, uviniga, nosawoti. Akuyona iresiphi ye-skillet, kodwa kufeza umgomo ofanayo: ngemizuzu emihlanu uthola ukudla okuphelele nemifino, amaprotheni athile, futhi ngaphandle kokudla ama-carbohydrate amaningi.
Ngaphandle kwamasaladi asheshayo, ungathembela kuwo ukupheka epanini elilodwa noma esitsheni se-casserole esingajulile ukulungiselela imifino ethosiwe ngeqanda, amaqanda axutshwe nenyama esele noma ubhontshisi, noma izitsha ze- irayisi elinsundu kuphekwe kusengaphambili futhi kuthosiwe ngemifino eqandisiwe. Iphethini evamile iyafana njalo: amafutha anempilo (amafutha omnqumo), isisekelo esihle semifino, iphrotheni elula (iqanda, inkukhu eqoshiwe, i-tuna ekheniwe, ubhontshisi obuphekiwe) kanye nama-carbohydrate aphakathi nendawo (amazambane, ilayisi, i-quinoa noma ama-tortilla ommbila).
Inzuzo yokugxila kulezi zinhlobo zokupheka ukuthi Unciphisa ukungqubuzana ukuze udle kangconoUma ukuthola kunzima ukuhlela iseshini yokupheka yamahora amaningi ngempelasonto ngoba ukhathele noma ungenawo amandla, kungcono ukuba nezinhlanganisela ezintathu noma ezine ezilula kakhulu ongayenza cishe ngokuzenzakalelayo, noma ngabe aziphelele. I-stir-fry yemifino eneqanda ingcono kunoku-oda i-pizza njalo ebusuku.
Imibono eyi-10 yeresiphi "yonke-in-one pan" yokupheka kancane futhi ujabulele okwengeziwe
Ngokusekelwe ezindleleni zokupheka nezidingo esizibonile (amazambane abantu abampofu ku-green sauce, i-tortilla ekhushuliwe, amasaladi asheshayo, kanye nokulinganiselwa kwesikhathi namandla), singahlanganisa uhlu lwazo Iziphakamiso ezilula eziyi-10 ukusebenzisa kahle inqubo "yepani elilodwa" futhi uyivumelanise nezimo ezahlukene zezempilo kanye nesifiso sokudla:
1. Amazambane ompofu ku-green sauce ene-spinach kanye nobhontshisi (inguqulo ye-vegan)
Kusekelwe kumazambane abilisiwe aqoshiwe, ama-shallot, ugalikhi, u-anyanisi, ufulawa, amanzi, uwoyela womnqumo, uphizi, kanye nesipinashi esiqoshiwe. Konke kuphekwa ndawonye epanini elikhulu uze uthole isosi eluhlaza elimnandi. Akubizi, kwenza okuningi, futhi Kuhlala kahle izinsuku ezimbalwa efrijini. Kuhle kakhulu ukudlela esitsheni noma ukungenisa esitsheni se-Tupperware.
2. Amazambane omuntu ompofu aneqanda elibilisiwe (inguqulo yemifino)
Kusukela ku-iresiphi yangaphambilini, udinga ukwengeza kuphela amaqanda abilisiwe ahlukaniswe izingxenye ezine Faka iqanda ekupheleni kokupheka noma ngaphambi nje kokuphakela. Iqanda lengeza iphrotheni esezingeni eliphezulu futhi lenze isidlo sigcwale kakhulu. Kuhle uma ungafuni ukusebenzisa inyama noma amasoseji kodwa usafuna ukufaka amaqanda ekudleni kwakho.
3. I-omelet yamazambane ekhazimulayo ene-ham ephekiwe eyengeziwe
Ngamazambane asemathinini acoliwe, amaqanda, i-ham ephekiwe kakhulu, usawoti, ne-oregano, uthola i-tortilla esheshayo engaba ngu-557 kcal, ama-40 g amaprotheni, ama-46 g ama-carbohydrate, ama-6 g e-fiber, kanye nama-21 g wamafutha. Yipheke imizuzu embalwa ohlangothini ngalunye epanini, bese uba nokudla okuphelele kwebhodwe elilodwa lesidlo sasemini noma sakusihlwa. Kuyisixazululo esifanele izinsuku lapho ungenaso isikhathi noma ugqozi..
4. I-tortilla "elula" esheshayo nelula yokulawula ama-carbohydrate
Ukwehluka kweresiphi yangaphambilini, ukunciphisa inani lamazambane kancane bese wengeza iqanda elilodwa noma amabili amhlophe engeziwe. Lokhu kunciphisa ama-carbohydrate kancane futhi kwandise iphrotheni. Uma unesifo sikashukela sohlobo lwesibili futhi ufuna ukugcina ukudla kwakho kwama-carbohydrate kungama-15-60g ngokudla ngakunye, ungakwazi Lungisa usayizi wesabelo noma usikhonze nesaladi enkulu esikhundleni sesinkwa.
5. Ukuthosa imifino eqandisiwe ngokushesha neqanda epanini
Inketho enhle uma ungenakho okusha: ingxube yemifino eqandisiwe (imifino exubile, i-broccoli, izaqathi, i-cauliflower, njll.) ethosiwe ku-olive oil nosawoti, i-garlic powder, kanye nopelepele omncane. Uma sezithambile, engeza iqanda elilodwa noma amabili ngqo epanini bese uvuselela kuze kuqine, udale i- amaqanda aqhekeziwe agcwele imifino namaprotheniIpani elilodwa kuphela elingcola futhi kuthatha isikhathi esincane kakhulu.
6. Ubhontshisi obuqoshiwe obunespinashi negalikhi
Enye iresiphi elula: ophekiwe ophekiwe (Esisemathinini, sikhishwe amanzi kahle), isipinashi esisha noma esiqandisiwe, ugalikhi oqoshiwe, namafutha omnqumo. Epanini elikhulu, faka ugalikhi onsundu, engeza ama-chickpeas, upheke imizuzu embalwa, bese ufaka isipinashi kuze kube yilapho sibuna. Kuyisitsha semifino esiphelele, esino- inani elihle le-fiber namaprotheni, ongayilungisa ngosawoti nezinongo ngendlela othanda ngayo.
7. Ilayisi "elifrijiwe" eliphekwe epanini elinemifino esele kanye namaprotheni
Uma unelayisi eliphekiwe (kungcono elinsundu) kanye nenkukhu esele, i-turkey, i-tofu noma ama-cold cuts, ungahlanganisa isitayela "selayisi elithosiwe elinempilo" sokuthosaFaka u-anyanisi negalikhi, engeza noma yimiphi imifino onayo (emisha noma eqandisiwe), faka irayisi, upheke kahle, bese uqeda ngeprotheni oyikhethile. Kuhle kakhulu ukusebenzisa okusele nokugwema ukuchithwa kokudla.
8. Ama-fajita athosiwe epanini anemifino nenkukhu
Epanini elikhulu, pheka izingcezu zika-anyanisi, upelepele, kanye ne-zucchini ngezinongo ezifana ne-fajita (i-cumin, i-paprika, i-oregano, i-garlic powder), bese ufaka izingcezu zenkukhu noma i-turkey. Uma konke sekuphekiwe, phaka ku- Ama-tortillas ommbila noma ukolweni ophelele. Kuyisitsha okulula ukusilungisa kuma-carbohydrate kuye ngokuthi usebenzisa ama-tortilla amangaki kanye nosayizi wesabelo.
9. Amaqanda athosiwe epanini nemifino
Uhlobo olulula lwamaqanda abhakiwe ajwayelekile, kodwa aphekwe ngqo epanini lokuthosa: okokuqala, imifino (upelepele, u-anyanisi, amakhowe, utamatisi oqoshiwe) iphekwa ngamafutha amancane; uma esephekiwe, kwakheka imigodi emincane bese kuthululwa ingxube phezu kwawo. qhekeza amaqanda phezuluMboza ipani bese uvumela iqanda elimhlophe liqine. Kuwukudla okusheshayo, okunamaprotheni amaningi okuvumelana kakhulu nanoma yini onayo.
10. Ipani lamazambane, uphizi kanye ne-ham "esele"
Kusukela emcabangweni we-"patatas a lo pobre" (amazambane abantu abampofu) kanye ne-tortilla esheshayo, ungenza ipani lapho Hlanganisa amazambane aphekiwe aqoshiwe, uphizi, i-ham ephekiwe noma i-Serrano, no-anyanisiOkokuqala, shaya u-anyanisi, bese ufaka amazambane nophizi, bese ekugcineni i-ham. Pheka konke ndawonye kuze kube nsundu ngegolide. Ungayifaka iqanda elithosiwe uma ufuna amaprotheni engeziwe.
Amathiphu awusizo kubantu abanesikhathi esincane, amandla noma izinsiza
Izindaba eziningi zangempela ngemuva kwalokhu kusesha zifana ngendlela efanayo: abantu abanesifo sikashukela sohlobo 2, i-ADHD, ukucindezeleka, ukukhuluphala ngokweqile, ubuhlungu obungapheli, noma inhlanganisela yabo bonke abangenhla abanomuzwa wokuthi Ukupheka okunempilo cishe kuwumsebenzi ongenakwenzekaNgezinye izikhathi awunawo amandla okuma, ngezinye izikhathi i-ADHD ikwenza ugxile kakhulu futhi ukhohlwe ukudla amahora amaningi, noma ukushintshashintsha kwemizwelo konakalisa noma yimuphi umzamo wokuhlela.
Uma kunjalo ngawe, kubalulekile ukukhumbula ukuthi akuzona zonke izinto okufanele zibe ziphelele. Izinyathelo ezincane eziqhubekayo Zibaluleke kakhulu kunezinhlelo ezinkulu ongazisebenzisi. Isibonelo, uma uzizwa ungcono ngempelasonto eyodwa, esikhundleni sokwenza uhlelo olukhulu... ukupheka kwe-batchMhlawumbe kwanele ukubilisa amazambane namaqanda, noma ukushiya amapani ambalwa amakhulu amazambane nama-chickpeas ane-spinach elungiselelwe izinsuku eziningana.
Kuphinde kusize ukuhlonza izinto zikagesi ozisebenzisayo ngempelaUma ungenayo i-slow cooker futhi i-Instant Pot yakho ikubangela inkinga ngoba isivalo asicindezeli ngemva kokuyihlukanisa ukuze uyihlanze, akunasizathu sokuqhubeka nokulwa nayo. Uma usebenzisa i-rice cooker noma i-air fryer, gxila ekuzuzeni okuningi kuyo bese uyihlanganisa ne-quick stir-fries epanini.
Ngokuphathelene nokufinyelela izithako, abantu abaningi bahlala ezindaweni lapho kungekho khona izimakethe zase-Asia eduze, noma lapho ukuthola imikhiqizo "ekhethekile" kunzima khona. Ngenhlanhla, Zonke izindlela zokupheka esixoxa ngazo zingenziwa ngezithako eziyisisekelo kakhulu.Amazambane, amaqanda, ukudla okubandayo, imifino emisha noma eqandisiwe, ubhontshisi osemathinini, ilayisi, uwoyela womnqumo, nokunye okuningi. Uma unemakethe encane yaseMexico, uzothola ngisho nokwehlukahluka: ama-tortilla ommbila, ubhontshisi, upelepele, nezinongo eziletha injabulo enkulu ngaphandle komzamo omkhulu.
Ngokuphathelene nama-carbohydrate kusifo sikashukela sohlobo 2, ochwepheshe abaningi batusa phakathi kuka-15 no-60 g wama-carbohydrate ngokudla ngakunyeAkudingeki uchaze kahle, kodwa ukuba nomqondo oqondile kuyasiza ukugwema ukudlula njalo amagremu ayi-100 ngokudla ngakunye. Ukukhetha ukudla okulinganiselwe kwamazambane abilisiwe, ubhontshisi, ilayisi elinsundu, kanye nemifino eminingi kusiza ukulawula ukwanda koshukela egazini ngaphandle kokulahla ukudla okwanelisayo.
Okokugcina, uma ubukhulu besabelo bukhathaza ngoba ukhuluphele futhi uthanda ukudla okuningi, isu elihle liwukuthi gcwalisa ipuleti ngemifino (kuphekiwe, kufakwe kumasaladi, kuphekwe ngomusi) bese ufaka ingxenye efanele yamaprotheni nama-carbohydrate. Uma ufuna ukunciphisa isisindo, xhumana nodokotela wakho izindlela zokupheka ezinempilo zokunciphisa isisindoNgale ndlela usengajabulela ukudla okukhulu, kodwa ngokusabalalisa okulungele impilo yakho kanye nokwaneliseka kwakho.
Hlela ukudla kwakho ngendlela efanele Izindlela zokupheka "Zonke epanini elilodwa" Kungaba yindlela engokoqobo yokunakekela impilo yakho ngaphandle kokuguqula ukupheka kube umthombo wokucindezeleka. Izitsha ezifana namazambane anososo oluhlaza, i-omelet yamazambane ekhuluphele eneprotheni ephezulu, ama-stir-fries anamaqanda, noma ama-chickpeas anespinashi zibonisa ukuthi ngezithako ezimbalwa eziyisisekelo kanye nepani elilodwa, ungadla ukudla okumnandi, okwanelisayo, nokunempilo, ngisho noma isikhathi, amandla, noma isimo sengqondo siphansi.
