Hutano Hwamangwanani - Ndeupi Rudzi rweKudya Kwemangwanani Uri?

Kudya kudya kwemangwanani nekukurumidza uye kune hutano hakusi nyore. Nokuti zvose zvinoitika nokukurumidza zvinoita sezvisina kunaka. Utano, kune rumwe rutivi, hazvibviri sezviri pachena pasina kuedza kukuru. Mumwe angabatanidza sei ose ari maviri? Chisvusvuro chine utano, chinokurumidza kugadzirwa mumaminitsi mashoma? Pano iwe unowana akawanda matipi, zvinongedzo, uye mazano ekubikisa aunogona kugadzira kudya kwemangwanani nekukurumidza asi kune hutano uye kwakasiyana kumhuri yese.

Chisvusvuro chine utano

Izvi zvinoshandawo pakudya kwemangwanani kune hutano: munhu wese akasiyana uye saka ane zvaanoda zvakasiyana kana zvasvika pakudya kwemangwanani. Usati waziva kuti ndechipi chikafu chamangwanani chakakunakira iwe, unofanirwa kuziva kuti uri rudzii rwekudya kwemangwanani.

Iwe unotarisa zvaunofarira kubva kune imwe chinhambwe kuti uone izvo zvinonyatso ratidza mhando yako yekudya kwemangwanani uye zvauchangobva kujaira - semuenzaniso, nekuti wakarerwa saizvozvo nekuti nzanga inozviita nenzira iyoyo, kana pamwe nekuti. iwe unoverengawo kuti mumwe aifanira kudya kudya kwemangwanani neimwe nzira.

• Une nzara here paunomuka mangwanani?
• Unoda zvihwitsi here? Kana kuti ungatodya pizza mangwanani-ngwanani? Unoda kungonwa here? Kana kuti haukwanisi kudya chero chinhu mangwanani asi unozvimanikidza kuita kudaro nekuti unofunga kuti hazvina kunaka kubuda mumba usina kudya kwemangwanani?
• Kana kuti pamwe unodya zvakawanda pakudya kwemangwanani nekuti wakambonzwa chirevo chekuti “Chisvusvuro samambo” uye zvichitaurwa kakawanda kuti kana ukasadya kudya kwemangwanani, unonzwa shuwa, mushure mezvo unozotora nyore. kuwana uremu.
• Hapana kudya kwemangwanani zvachose dzimwe nguva ndiko kudya kwemangwanani kwakanakisa. Ngatitore semuenzaniso B. ini. Ini handina kumboda kudya breakfast, asi ndaifanira kudaro nekuti amai vangu vaifunga kuti vaiziva (zvaiva mupepanhau) kuti vana vaisakwanisa kuisa pfungwa pachikoro kana vasina kuwana kudya kwemangwanani kumba uye vaityawo kuita munhu akaipa. amai pavakabudisa mwana wavo pamba asina kudya kwemangwanani.

Asi handina kunzwa nzara na6:30 mangwanani. Asi chii icho vana vanoona zvakaoma kuramba? Rudyi! By kutapira! Saka ndakadya keke yemarble nechokoreti icing kwekudya chamangwanani - uye, nokuti ndakaramba zvinwiwa zvinopisa, ndakanwa girazi rejusi rearangi nayo. Kwete, kwete kuchangobva kusvinwa. Kubva mubhodhoro. Mudumbu mangu hamuna kuzonzwa zvakanaka mushure. Asi amai vakafara.

Chokwadika, ndaiva nesangweji yakanyatsogadzirwa mubhegi rangu rechikoro. Pandakangosvika paS-Bahn, ndakava nechido chechimwe chinhu chinofadza, saka ndakadya zororo rangu rekudya kwemasikati chikoro chisati chatanga (8 am) - chingwa chekudya chakazara ne-low-fat cheese kana salami uye cucumber yakachekwa. Pandakasvika kuchikoro ndakanzwa kuguta, kuremerwa uye kuneta. Hapana kutevedzera pfungwa. Pakapera maawa maviri panguva yekuzorora ndakaperekedza vandaidzidza navo kubhekari rekuchikoro ndikatenga croissant nechocolate bar izvo hazvina kubatsira pfungwa dzangu.

Amai pavakanga vava kurapwa, handina kudya kudya kwemangwanani. Hapana chiratidzo chekuda paS-Bahn. Kuchikoro ndakanga ndakamuka uye ndakaisa pfungwa dzangu. Ndakanzwa kurerukirwa uye zvakanaka. Zvisinei, ndaive nesangweji neni uye ndaingodya na10 am panguva yekuzorora. Ndaisada mubiki wekuchikoro. Handina kuzombodya breakfast before 10 am again.

Hutano uye mutete pasina kudya kwemangwanani

Kana iwe uchinzwa saizvozvo, usazvidya moyo, unoita kunge uri kudya kwemangwanani sevanhu vazhinji.

Kusadya kudya kwemangwanani chinhu chakakosha chezvinonzi kutsanya kwepakati. Pano kudya kwekutanga kunowanzotanga na11 kana 12 o'clock. Kudya kwechipiri uye kwekupedzisira kwezuva kunodyiwa kubva 5pm kusvika 6pm

Kutsanya kwepakati inzira yemetabolism-inoshamwaridzika uye zvakare yekuporesa nzira yehupenyu, maunogona zvakare kurasikirwa nehuremu hwakanyanya. Saka pane zvino zviratidzo zvakawanda zvekuti kudya kwemangwanani hakukodzeri chimiro icho munhu angade kuchipa zvakare uye zvakare.

Sezvo kusvetuka kudya kwemangwanani kuchichengetedzawo nguva, iyi sarudzo inofanirwa kutanga yataurwa kana zvasvika kune musoro we "kukurumidza kudya kwemangwanani".

Nzara yemangwanani inzara chaiyo here?

Ikozvino, hongu, kunewo vanhu vanomuka mangwanani vaine nzara sebheya. Zvisinei, izvi zvinongoitika chete nekuti vakadya chikafu chikuru, chakarungwa zvakanaka, uye chakanonoka manheru apfuura, pamwe chete chine zvinonakisa. Somugumisiro, munhu anonyanya kunzwa nzara mangwanani kana kuti anofungidzira kuti ane. Kana ukaregeredza kunzwa kwokutanga kwenzara ndokungonwa bedzi panzvimbo pezvo, nzara yaizopera nokukurumidza zvikuru. Yakanga isiri nzara, kungonzwa kuda kudya.

Hongu, chero munhu anoshanda mukuvaka, akaenda kumitambo yemitambo manheru, kana kutofamba zuva rose uye anomuka aine nzara anogona kufunga kuti ane nzara chaiyo.

Saka zvakakosha kuti uzvitarise iwe pachako uye uri kure. Nekuti chete kana iwe uchiziva nguva yakakodzera yekuti iwe udye chikafu chemangwanani iwe unogona kutarisira kuita ichi chikafu chekutanga chezuva chine hutano. Kudya kwemangwanani panguva isiriyo, kune rumwe rutivi, kunogona kusanganisira kunyange iyo yakanyanya hutano zvigadzirwa, haizombove nehutano.

Basic uye saka hutano hwemangwanani

Saka ikozvino zvaunoziva kuti inguva yakanakisa yekuti iwe udye chikafu chemangwanani, inguva yekutanga kutsvaga mabikirwo ane hutano. Kana kuri kudya kwemangwanani kubva mukicheni yekudya kwehutano, iwe unowana mabikirwo akakodzera pano (basic breakfast), izvo - zvichienderana neresipi - zvinoda imwe nguva yekugadzirira uye saka hazviwanzo kukwana mukudya kwekukurumidza kwemangwanani. category.

Healthy breakfast soup

MuAsia, soups inowanzodyiwa kwemangwanani - sarudzo yemhando yekudya kwemangwanani. Soups inogona kuve yakasarudzika, yakapfuma mumaminerari, asi iri nyore kugadzirira. Soups inzira yakanaka yekutanga zuva - kunyanya mumwaka unotonhorera. Vanogonawo kugadzirirwa manheru kana kunyange mazuva mashomanana mberi. Mangwanani unongodziisa. Unogona kuwana mabikirwo emuto anonaka mudura redu remabiki, semuenzaniso B. Ayurvedic soups kana alkaline soups, kana vegan soups. Unogona kuwana mabikirwo ane hutano pano. Kana kuti unogona kuedza recipe inonaka inotevera. Iyo alkaline kana uchishandisa konjac noodle uye isina bhari, zvakare haina gluten-isina:

Vietnamese mupunga noodle soup

Kune 2 servings

Ingredients

• 100 g mupunga noodles (yakayerwa yakaoma) kana 200 g alkaline Konjac girazi noodles akagadzirira-yakagadzirwa
• Mitiwo: 100 g hanyanisi, 1 clove yegariki, 100 g karoti, 1 madomasi, 1 tsvimbo yecelery.
• 1 teaspoon yakaomeswa shiitake howa
• 1 bay leaf
• gungwa munyu uye pepper
• 2 tablespoons soy sauce (tamari)
• 2 tbsp bhari yakagadziriswa (superfood, ona pazasi)
• Optional chili uye/kana ginger ichangobva grated
• ½ bunch parsley
• ½ bunch coriander

Kugadzirira

Shamba miriwo uye uicheke kuita zvidimbu. Fashaidza mu1 litre yemvura pamwe chete nehowa uye bay leaf. Wedzera munyu uye pepper. Simmer kwemaminitsi gumi. Wedzera soy muto, bhari yakagadziriswa, uye yakabikwa noodles. Dururira mundiro uye mwaka neparsley, coriander, chili, etc. kuravira.

Zai kudya kwemangwanani kune utano here?

Ehe, iwe unogona zvakare kuve neiyo organic zai (kana maviri kana matatu) kubva kuhuku dzako dzemangwanani. Inonyanya nyore kugaya sezai rakabikwa nyoro. Asi zvakare yakakangwa mukokonati mafuta, inofamba zvinoshamisa nechidimbu chepelite toast ine bota kana vegan margarine. Rova zai uye uidururire mupani inopisa. Pakarepo dzikisa kupisa. Usarega zai rakatsvuka, kungokwenya. Shumira nematomatisi quarters (yakasaswa nemiriwo munyu uye oregano). Kana iwe uchida iyo vegan zai rakasiyana, unogona kuwana resipi ye vegan rakakweshwa zai pano.

Chingwa chichiri kudya kwemangwanani kune utano here?

Iyo spelled toast yataurwa pamusoro kana gluten-isina tositi inonyanya kukodzera kwekudya kwemangwanani kwakareruka. Mamwe marudzi echingwa (germ bread, wholemeal spelled bread, amaranth bread, oat bread, zvichingodaro) zvakarewo anogayiwa zvakanyanya kana ukazvigocha usati wadya.

Panzvimbo pesoseji kana chizi, tora organic miriwo inopararira (semuenzaniso kubva kuZwergenwiese) uye idya zvinokurumidza miriwo yemuriwo kana zvimedu zvematomatisi nemaradishes pamwe nemiriwo yakachekwa.

Kupararira kwemuriwo kunogona zvakare kuitwa zviri nyore pakupera kwevhiki kana manheru apfuura. Vacharamba vari mufiriji kwemazuva matatu kusvika mana. Ingochenesa miriwo yaunonyanya kufarira mublender, semuenzaniso B. madomasi kana magaka kana mhiripiri kana miriwo yakabikwa (dzungu, zucchini, mbatatisi, nezvimwewo), wedzera mashed avocado, mhodzi diki dzechia kana pasi rakagadzirwa kuti rive makobvu uye mwaka kuravira. nemunyu wegungwa, mhiripiri, mbiriso flakes, mafuta omuorivhi, muto weremoni, ruomba rwearumondi, uye miriwo mitsva.

Jam kwemangwanani

Kunyangwe jamu harisi kuzonetsa patafura yemangwanani. Zvose zvinoenderana nejamu. Chaizvoizvo, iyo chete ine hutano chinhu jam, iyo inogona zvakare kugadzirwa nekukurumidza kumba:

Mune blender, puree muchero wakasvibira waunoda pamwe chete nemazuva mashoma ane gomba uye wobva wawedzera mhodzi shoma dzechia kuti uore. Iyo jamu ine hutano kubva kune alkaline yakakosha chikafu kicheni yakagadzirira. Zvibereko, maapricots, uye plums zvinonyanya kukodzera izvi.

Inonaka mueslis yekudya kwemangwanani kune hutano

Chikafu chekudya chamangwanani chine hutano chiri porridge. Mukicheni yose yezvokudya, porridge inowanzoshandiswa patafura yemangwanani. Chikafu chezviyo chinotota usiku hwapfuura, icho chinozodyiwa mangwanani anotevera nemichero, uchi, nekirimu. Ehe, chikafu ichi chamangwanani hachisi chenhengo dzisina simba dzekugaya, saka vazhinji vatsva vanowanzonyunyuta nezve flatulence uye kunzwa kwekuzara mushure mezviyo zvitsva porridge.

Kubva pakuona kwe alkaline cuisine, porridge yezviyo itsva hainawo kunyanya kudhura, sezvo mbeu dzakamera dzinoshandiswa, dzine acid-forming effect. Iyo muesli inowanzogadzirwa neoat (uye inongonyoroveswa kweanenge maminetsi makumi matatu mangwanani), asi kwete kazhinji zvakare negorosi regorosi kuitira kuti matumbo atove akaremerwa ne gluten mangwanani-ngwanani.

Chikafu chemangwanani chine utano: gluten-isina, yakakosha, uye ine superfoods

Yakakosha yakagadzirira-kudya-yekudya yemangwanani masanganiswa (kubva kuIswari) akanyanya kugaya nekuti haana gluten-isina, anenge alkaline, uye, pamusoro pezvose, anogona kugadzirira nekukurumidza. Hwaro ndeye buckwheat semolina, hupfu hwemuarumondi, uye gluten-isina, yakamera oats.

Zvichienderana nemhando, michero yakaomeswa uye chikafu chimwe chete chepamusoro zvinosanganisirwa, semuenzaniso B. barley grass, maca, the acai berry, hemp protein, uye/kana lucuma. Inotapira nehupfu hwebhanana uye coconut blossom sugar.

Maviri emusanganiswa wemangwanani anowanikwawo semangwanani-kuenda-atozadzwa mukapu ine chipunu. Zvese zvaunofanirwa kuita kuunza bhodhoro remvura uye unogona kuva neutano, alkaline kudya kwemangwanani paunenge uchienda.

Inokurudzirwa yakagadzirira-kudya-mueslis

Mamwe akagadzirira-akagadzirwa mueslis atinogona kukurudzira kune hutano uye nekukurumidza kudya kwemangwanani ndeaya anotevera:

• 3-zviyo uye 4-zviyo muesli kubva kuWerz: Aya ari nyore, ane gluten-asina, uye unsweetened muesli musanganiswa. Iyo 3-zviyo musanganiswa ine maarmond nemazambiringa akaomeswa, iyo 4-zviyo musanganiswa ine maarmond uye kokonati flakes, uye diki diki remupunga sirasi.
• Vanodaidzwa kuti base mueslis vanowanzo kunzi zvakakosha kana vasina gluten-isina. Nekudaro, iwo haasi chaiwo alkaline sezvo aine maflakes ezviyo zvisina kubikwa. Asi chokwadi, vanogona vachiri kugadzira hwaro hwemabikirwo edu emuesli anoratidzwa pazasi. Mhedzisiro yacho inova base-yakawandisa kudya kwemangwanani. Maviri akakwana, asina kunyoroveswa base mueslis ndeaya anobva kuSonnentor (oats, buckwheat, apuro, peari, quince, uye sinamoni) uye BasenZeit porridge kubva kuAlvito (buckwheat, mapfunde, maapricot, mhodzi dzesunflower, maapuro, brown mapira, amaranth, inotapira. lupins, nemaamanda).
• Basic raw oat flakes akagadzirwa kubva kune akamera oats: Aya akanyanya kukosha oat flakes anogona kushandiswa zvakanyanya sehwaro hwekumba wakagadzirwa oat muesli.
• Govinda Chufli Mueslis: Chufli Chia haina gluten-isina. Zvinodyiwa seporridge yemangwanani uye zvakanatswa nesinamoni kana cardamom. Havachadi kutapira nekuti vane muchero wakaomeswa wakawanda. Zita rokuti "Chufli" rinobva pakuti mueslis ine zvakawanda zvevhu rinotapira maarmonds. Uye nzungu dzetiger dzinonzi chufas munyika yavo yokuSpain. Tigernuts ine mhedzisiro inobatsira panharaunda yematumbo nekuti ine prebiotic fiber uye nekudaro inobatsira maruva emukati.
  Ehe, iwe unogona zvakare kuwedzera tiger nzungu kune chero imwe muesli kana kune michero saladi. Anowanikwa semaflakes, hupfu, uye secrispy chips (akagochwa muagave syrup). Isu tichakuzivisa iwe kune mamwe ma toppings muchikamu chinotevera.

Toppings zvemangwanani ako ane hutano

Toppings zvinwiwa zvaunogona kusasa pamusoro pemuesli yako yakagadzirira-kudya. Vanozivikanwa z. B. Coconut flakes, banana chips, kana chocolate sprinkles. Asi toppings inogona zvakare kuve yakakosha chikamu chako wega granola musanganiswa. Aya maflakes akakosha, maflakes, mapopu, mbesa, kana akakosha superfoods ari muhupfu. Nekubatsirwa kwezvipfeko, unogona kushumira muesli imwe chete zuva rega rega nemhando yakasiyana uye inonaka.

Zviyo, pseudocereal, chestnut, uye mhodzi toppings

Imwe neimwe yeanotevera toppings ine yayo yakakosha zvivakwa uye hutano hunobatsira. Saka chinja!

• Chestnut flakes: Chestnuts haina gluten-isina, inogayiwa nyore, uye yakapfuma mu potassium, flavonoids (antioxidants), uye vitamin C.
• Quinoa Flakes: Quinoa haina gluten-isina, uye inopa mapuroteni emhando yepamusoro, uye yakawanda ye magnesium, calcium, uye iron.
• Amaranth Flakes: Amaranth hainawo gluten-isina, inopa yakatowanda magnesium nesimbi kupfuura quinoa, inopawo mapuroteni emhando yepamusoro anewo lysine yakakwana, amino acid inowanikwa muhuwandu hushoma muzviyo, ndosaka kuwedzera kwe amaranth kusvika mueslis kubva eg B. chiperengo, mupunga, chibage kana zvimwewo. Inobatsira zvakanyanya.
  Brown millet flakes, brown millet pops, kana mbesa dzebrown millet: Mapira ebrown anongoshandiswa muhuwandu hudiki (1 - 4 maspuni), saka inoyevedza. Iyo inoshamisa sosi yesilicon (yeganda, bvudzi, nzara, uye mapfupa) uye inopa akawanda antioxidants.
• Buckwheat Flakes: Kufanana nequinoa uye amaranth, buckwheat ndeye gluten-isina pseudocereal ine akawanda mabhenefiti ehutano.
• Musanganiswa wakamera webuckwheat, mhodzi dzesunflower, uye quinoa: Pano mbesa nhatu dzemhando yepamusoro dzakabatanidzwa - dzinotanga dzamera, dzobva dzaomeswa: Mushonga mukuru, sezvo uchigona kunakidzwa nemhando nhatu dzekudya kwepamusoro panguva imwe chete.
• Activated Barley: Bhari iyi inomera, yakaomeswa, uye pasi. Inodzivisa kuumbwa kwecholesterol muchiropa, inopa immune-boosting beta-glucans, uye inobatsira kuderedza mazinga ehuga. Bhari yakagadziriswa inofambawo zvakanaka mumasobho ane moyo nekuda kwekunaka kwayo kwakasimba.
  Shelled hemp mbeu: Mbeu dzehemp musanganiswa unoshamisa wemafuta ehemp emhando yepamusoro (omega-3 uye omega-6 muchiyero chakanaka) uye puroteni inogayiwa zviri nyore. Mhodzi dzakasvuurwa dzinoita kuti kudyiwa kunakidze zvakanyanya.
• Omega musanganiswa webrown flaxseed uye chia mhodzi: Iwo madzimambo maviri eomega-3 akabatanidzwa zvine hushamwari mumusanganiswa uyu. Rega vanyorove pamwe chete nemuesli kwemaminitsi gumi kusvika makumi maviri.

Fruit toppings

Hapana kumwe kwaunogona kusanganisa mune superfoods uye muesli. Mueslis saka MUkana wekuunza yako antioxidant uye yakakosha zvinhu imba muchimiro. Zvishandise!

• Acerola Powder: Iyo acerola cherry ine simba uye yakasikwa sosi yevhitamini C
• Acai Powder: A cornucopia ye antioxidants ine imwe yepamusoro-soro ORAC zvibodzwa (chiyero che antioxidant simba)
• Baobab hupfu: Inopa potassium, fiber, uye antioxidants uye inewo kuporesa mhedzisiro pamatumbo. Pano iwe unowana rumwe ruzivo nezve Baobab.
• Mango Powder: Mango inopa kutapira uye kunhuhwirira kwemuchero.
• Cranberry powder: Iwo macranberries ane fruity, tart, uye akakodzera kudzivirira kwehutachiona hwehutachiwana.
• Pineapple Powder: Inotapira uye inounza pineapple enzymes.
• Raspberry powder: inonaka mu berry muesli! Iyo raspberry poda inowedzera kunhuhwirira kwebheri uye panguva imwechete inopa antioxidants yakafanana nema berries.
• Red Banana Powder: Imwe yezvakasikwa uye zvakanakisa zvinotapira zvemuesli.

Green food toppings

Iyo isiri-plus-ultra superfood yakasikwa yakasvibira uye inosanganisira zvese zvakasvibirira zvinomera, microalgae, uye maruva emusango akapfuma muzvinhu zvakakosha. Idzi hupfu hunogonawo kushandiswa kuwedzera muesli zvakanyanya - pasina kuchinja kuravira zvakanyanya. Heino kusarudzwa kweakanakisa girinhi chikafu zvigadzirwa zvinotsigira yako zuva nezuva detoxification nekuda kwechlorophyll:

• Moringa poda: Moringa inonyanya kukodzera kukwirisa calcium, iron, vhitamini B2, uye vhitamini E.
• Grass powder: Uswa hwebhari, uswa hwakatsetseka kana huswa hwegorosi hunopa chlorophyll uye yakawanda yemaminerari uye zvinhu zvinokosha. Uswa hwebhari hunonyaradza ura, nepo wheatgrass ine simba rinokurudzira.
• Chlorella, spirulina, kana AFA algae poda: Dose zvakanyatsonaka, zvikasadaro kuravira kwealgae kunogona kutonga. Iyo microalgae inobatsira ne detoxification (chlorella), optimization yezvokudya (spirulina), uye kuwedzera kushanda kwemuviri uye kwepfungwa (Afa algae).
• Misanganiswa yezvokudya zvakasvibirira: Kana uchida zvishoma zvezvese kana kuti usingakwanise kusarudza, unogona kungoshandisa misanganiswa yemiti yakasvibira yakasiyana, semuenzaniso B. musanganiswa wepamusoro unonzi Raw Reserve, umo hupfu hwechirimwa hwegirini hwese huri mumhando yekudya mbishi, kureva kuti haina kupisa kupfuura 42 degrees. Inosanganisirwa iyo matatu microalgae, gungwa, girinhi mashizha miriwo, miriwo yemusango, uye zvirimwa zvemishonga pamwe netsika dzeprobiotic, fiber, uye enzymes, nzvimbo dzese dzakakosha dzaizovharwa.

Vegetable protein toppings

Chikudya chemangwanani chinogona zvakare kushandiswa kukwirisa kupihwa kweprotein nekuti kuravira kwezvirimwa-based protein poda inopindirana zvakanyanya ne muesli.

• Hemp protein: Iine 50% protein, high-quality fatty acids, yakapfuma muBCAA (branched-chain amino acids, iyo inoshandiswa kunyanya kuvaka tsandanyama) uye L-arginine, kushanda uye potency-enhancing amino acid.
• Mupunga Protein: Une 80% protein, yakaderera-carb protein ine yakanyanya kunaka kugaya ingangoita 100 muzana.
• Pea protein: Iine mapuroteni anopfuura makumi masere muzana, uye iron yakawanda uye inogona kusanganiswa nepuroteni yemupunga kuti iwane kukosha kwebhayoloji kuri nani kweprotein yakazara. Pea protein ine lysine yakawanda, amino acid kubva iyo eg Carnitine inogadzirwa, iyo inosimudzira kupisa mafuta.
• Lupine Protein: Iine 40% mapuroteni (chete 13% macarbohydrates) uye yakawanda fiber. Lupine protein zvakare ndiyo yega alkaline protein poda.

Muesli mabikirwo emangwanani ekukurumidza uye ane hutano

Mabikirwo anoratidzwa pazasi anotora anenge maminetsi gumi kugadzirira, saka unogona kuronga hafu yeawa yekudya kwemangwanani - kusanganisira kudyiwa. Kana iwe usina iyo hafu yeawa, unofanira kumuka kare kana kutora muesli newe. Chokwadi pachava nemaminitsi makumi maviri akanyarara emangwanani panguva yekuzorora kunotevera.

Saka sarudza muesli yakagadzirira kana kusanganisa musanganiswa wako wega flakes, pamwe nzungu nemichero yakaomeswa. Musanganiswa uyu unobva washanda sehwaro hwemazano anotevera ekubikisa:

Almond Chocolate Muesli

Sarudza yakareruka uye isina kutapira hwaro hwemuesli iyi, semuenzaniso B. imwe yeWerz muesli kana base muesli.

Ingredients ye 1 kushumira

• 150 ml mukaka wearumondi, oat mukaka, kana mvura
• 1 tbsp brown almond butter
• 1 tsp cocoa poda
• ¼ tsp vanilla hupfu
• 2 maspuni (kana kuravira) yacon manyuchi kana yacon poda
• 80 magiramu emuesli
• 100-150g muchero wemwaka
• 2 tbsp maamondi evhu
• Kana iripo: 1 tbsp yakagayiwa chokoreti yepamba

Kugadzirira

Sanganisa mukaka weoat nealmond butter, cocoa powder, vanilla, uye yacon syrup kana kusanganisa zvakanaka mu shaker, dururira pamusoro pemuesli, uye siya kuti umire kwenguva pfupi. Cheka michero muzvidimbu zviduku uye uwedzere kune muesli. Muparadzire pasi maarmond uye chokoreti shavings uye kushumira.

Berry muesli

Iyi resipi inoratidza masanganiswa eIswari akagadzirira-kudya-kudya kwemangwanani anogona kukurumidza uye nyore kushandurwa kuita zvinonaka, zvine hutano muesli dzakapfuma muzvinhu zvakakosha.

Ingredients ye 1 kushumira

• 4 maspuni alkaline porridge (kurudzira porridge kubva kune Anoshanda Nature
• 60 - 80 ml mukaka wearumondi, oat mukaka, kana mvura
• ¼ tsp vanilla hupfu
• 1 teaspoon imwe neimwe yeraspberry poda uye acai powder
• 100 g majiroji akasanganiswa (kusanganisira mabriji echando anonyungudutswa husiku)
• 2 tbsp amaranth flakes (kana imwe topping yesarudzo yako)

Kugadzirira

Dururirai musanganiswa wekudya kwemangwanani uye regai zvizvimbe kweanenge maminetsi maviri, zviri nani maminitsi gumi kusvika makumi maviri (semuenzaniso soak usati wapfeka). Zvadaro simbisai muupfu, peta ma berries uye usasa nemafuta.

Plum uye oatmeal kunakidzwa

Iyi resipi muenzaniso wekushandisa basic mbishi oatmeal. Kana 60 g ye oatmeal isingakuzadzi iwe, iwe unogona zvechokwadi kuwedzera huwandu.

Ingredients

• 60 magiramu akakungurutswa oats
• 30 g hazelnuts pasi
• ½ tsp acerola powder
• 1 tsp baobab powder
• 3 prunes yakanyikwa husiku hwese mune approx. 100 ml mvura (isina matombo)
• 2 mazuva asina dombo
• 6 plums itsva (pitted) akachekwa kuita zvidimbu zviduku
• 2 tbsp tigernut chips

Kugadzirira

Sakanidza oats yakakungurutswa nenzungu, hupfu hwose, nesinamoni. Chenesa mvura yakanyorova nemaplamu akanyorova uye misi, wodira pamusoro peoatmeal nenzungu musanganiswa. Peta muzvimedu zveprum uye usasa iyo yose netigernut chips.

Kukurumidza kudya kwemangwanani kune utano - haisisiri dambudziko!

Nezvese aya matipi uye mazano, iwe hauchazowana zvakaoma kudya kudya kwemangwanani kune hutano pasina kutora nguva yakawandisa. Iwe uchapedza yakawanda yenguva yako uchiverenga ruzivo urwu. Asi kana uchinge wasarudza zvinongedzo zvakakodzera, unogona kukurumidza kugadzirira kudya kwemangwanani kwaunoda mangwanani ega ega.

Tinokushuvira iwe kufara kwakawanda nekudya kwemangwanani nekukurumidza uye kune hutano uye zvechokwadi: Bon appetit! Chikwata chako kubva panzvimbo yehutano.