Ukudla kwasekuseni okufanele uhambe: 5 Imibono Yeresiphi Elula

Ukudla kwasekuseni okufanele uhambe: ama-oats ebusuku

I-"Overnight Oats" emnandi noma i-oat flakes ngobusuku obubodwa inempilo kakhulu futhi ingadliwa nge-toppings eminingi ehlukene. Ukuze uthole iresiphi eyisisekelo, udinga amagremu angu-40 we-oats egoqiwe namamililitha angu-80 obisi.

1. Okokuqala, faka i-oatmeal embizeni evalekayo.
2. Bese wengeza ubisi ugovuze kahle.
3. Manje vala imbiza bese uyibeka efrijini ubusuku bonke.
4. I-oatmeal isilungile ngakusasa ekuseni. Manje usungangeza okongeziweko okunjengezithelo, amajikijolo, amantongomane, noma amakhowe.

Okuhlwabusayo futhi okunempilo: ama-muffin asekuseni

Ama-muffin awagcini nje ngokunempilo kodwa futhi alungele ukudla kwasekuseni ohambeni. Kule recipe, udinga amagremu angu-175 kafulawa we-wholemeal spelled, amagremu angu-30 kawoyela kakhukhunathi, ingcosana kasawoti, amaqanda ama-2, amamililitha angu-150 obisi lwe-alimondi, ubhanana, amagremu angu-125 ama-blueberries, kanye nethisipuni yempushana yokubhaka.

1. Okokuqala, faka amafutha kakhukhunathi epanini bese ulinda ukuthi ancibilike.
2. Phakathi naleso sikhathi, hlanganisa ndawonye ufulawa, i-baking powder, nosawoti.
3. Esitsheni sesibili, beka amaqanda uwahlanganise ngaphambi kokuphonsa amafutha kakhukhunathi nobisi lwe-alimondi bese wengeza engxubeni kafulawa.
4. Bese uthatha i-mixer yesandla bese usebenzisa ingxube ngayo ukuze yakhe inhlama efana ne-homogeneous.
5. Bese ugeza ama-blueberries bese ugoqa ubhanana ngemfoloko. Bese wengeza izithako ezimbili enhlama.
6. Manje faka amakesi e-muffin ethreyini yakho yokubhaka ye-muffin bese ugcwalisa inhlama ezinkomishini ngaphambi kokufaka ithreyi kuhhavini ongu-170°C cishe imizuzu engama-25.
7. Lapho ama-muffin ansundu ngokusagolide, aseqedile.

I-Avocado Cream Cheese Sandwich: Nansi indlela

Amasemishi ayisidlo sasekuseni esihle sokubamba uhambe. Kulokhu okuhlukile, udinga izingcezu ezi-2 zesinkwa esiphelele, amagremu angu-40 kashizi ukhilimu, ¼ ukwatapheya, ¼ ukhukhamba, ½ isanqante, kanye nethisipuni elingu-½ lejusi kalamula.

1. Okokuqala, usike ukhukhamba ube tincetu ezincane futhi grate izaqathe.
2. Bese usika ukwatapheya bese wengeza ijusi kalamula. Lokhu kuzovimbela ukwatapheya ekubeni ube nsundu.
3. Manje fafaza ushizi okhilimu ocezwini lwesinkwa bese ufaka izaqathi ezigayiwe, ukhukhamba nezingcezu zikakotapheya.
4. Bese wengeza ucezu lwesibili bese uqeda ngokusika isemishi phakathi.

Ilungele ukususa: i-chia pudding

I-chia pudding emnandi ilungele ukudla kwasekuseni usohambeni futhi ikunikeza amandla amaningi. Ukuze uthole iresiphi eyisisekelo, udinga izipuni ezi-3 zembewu ye-chia namamililitha angama-200 obisi.

1. Okokuqala, faka imbewu ye-chia embizeni evalekayo.
2. Bese wengeza ubisi uhlanganise kahle lezi zithako ezimbili.
3. Bese ufaka imbiza efrijini ubusuku bonke.
4. Ngakusasa ekuseni i-chia pudding isilungile. Manje usungayicwengisa ngezithako ezinjengamajikijolo noma amantongomane.

Iphelele ohambeni: i-smoothie eluhlaza

Ukuze uthole lesi siphuzo esiphundu esiphundu, udinga i-apula, iwolintshi, ubhanana, isipinashi esisha esincane, namamililitha angu-200 amanzi.

1. Okokuqala, geza izithako. Bese ucwecwa ubhanana bese uwusika, njenge-apula nesipinashi.
2. Bese ukhama i-orange.
3. Manje faka zonke izithako ku-blender.
4. Hlanganisa yonke into cishe imizuzu engu-1 kuya kwemi-2 ukuze i-smoothie ibe nokhilimu.
5. Bese uthela i-smoothie enkomishini ye-smoothie noma ebhodleleni ukuze uhambe nayo kalula.