Ungadli. Vuka uphinde u-em ephethe kalula, ugcwalise ukudla okusalayo
Ingabe umndeni wakho usebenza kusukela ngesikhathi ama-alamu akho aphuma ekuseni? Uma kunjalo, cishe udinga ukulungisa ezinye iziphuzo zokuphumula ezisheshayo. Sonke kufanele siqale usuku ngokudla okuhle. Futhi kufanele kube into esingayenza ndawonye u-pronto, noma ngeke kwenzeke nhlobo. Lezi zindlela zingasiza ekuqinisekiseni ukuthi umndeni wakho unempilo yasemadolobheni enempilo futhi eyanelisayo , futhi izokulungiselela usuku lwesikole, umsebenzi, ezemidlalo, nokuningi.
Yenza phambili
Amaqanda anzima abilisiwe ayenabantwana, futhi umthombo omuhle wamaprotheni namanye amavithamini B-okuyizinqumo ezihlakaniphile ekuseni. Kodwa esheshayo ukwenza, abakho. Pheka i-batch yabayisithupha noma eyisishiyagalombili kubo kusihlwa noma ngezimpelasonto, bese ubafaka efrijini lapho kukhona umuntu ongakuthola khona isidlo sasekuseni esilula (noma sekuseni, noma ukudlala). Okufanayo kuya ekukhethweni okusekelayo okulandelayo. Yenza phambili, iqhwa noma isiqandisini, bese ushisa ku-toaster noma microwave ngesikhathi sasekuseni.
- Ama- pancake okusanhlamvu noma ama-waffles
- Ama-muffin amaqanda aqhekekile
- I-oatmeal ephansi-yokupheka
- Isinkwa se-carrot, ibhanana, noma i-zucchini (funa inguquko ephansi)
Ungakhohlwa iphrotheni
Vimbela ukushona kwamandla emaphakathi ekuseni ngokuqinisekisa ukuthi isidlo sasekuseni wonke umuntu sihlanganisa amaprotheni. Lokhu kungasho ukuthi ukudla okunomsoco kunamaprotheni, okukhonzwa ubisi (inkomo, soy, noma i-alimondi); I-yogurt yesiGreki; i-string cheese; isinkwa sokudla okusanhlamvu ne nut butter noma ushizi; amantongomane atsiwe nge-cereal, oatmeal, noma ama-pancake; noma amaqanda.
Ukuphoqa iqanda kule microwave kuthatha okungaphansi kweminithi, futhi ukugoba ezimbalwa esitofu kufana nokushesha.
Ungakwazi ngisho nokuqothula izinkukhu nemifino yenkathi yokugcina e-omelet esheshayo noma i-egg scramble, noma udle njengoba kunjalo. Okungcono okwamanje, gcina isikhathi ngokukhipha ubusuku obunzima lapho ususa ama-dinner asele.
Gcina izinto ezifanele ku-Stock
Uyazi ukuthi udinga izinto eziyisisekelo, njengezinkwa, u-cereal, ubisi namaqanda. Ungakwazi futhi ukusheshisa ukudlala kwasekuseni ngemifino efana ne-peanut butter or other nut butters, amantongomane aqoshiwe, ama-oats okupheka okusheshayo, kanye no-appleauce noma ezinye izithelo ezihlanzekile (zidle njengoba kusetshenziswa noma kusetshenziswe ekubhaka). Yeqa ijusi ngenxa yezithelo zonke (fresh noma frozen), amanzi, noma ubisi.
Gcwalisa ifriji yakho ngezithelo ezifriziwe noma nini lapho kudayiswa. Yingakho: izithelo ezivuthiwe ziphelele ama-smoothies (ungayisebenzisa esikhundleni seqhwa) futhi uxubane ne-yogurt ecacile, i-oatmeal noma ngisho ne-cereal. Kanti futhi yisikhathi esikhulu sokusindisa ngoba akudingeki uhlanza noma usike izithelo. Ngaphezu kwalokho ngeke neze kuphazamise.
Inombolo Yomlingo
Vumela izingane zakho zikwazi ukuthi ziyakudla noma yini efuna ukudla kwasekuseni, uma nje zihlola i-Big Three: isithelo noma imifino, into enamaprotheni, kanye nenye uhlobo oluyinkimbinkimbi, i-carbohydrate egcwele okusanhlamvu (okungaba yisinkwa, ama-waffles, okusanhlamvu , noma oatmeal). Le nhlanganisela ikusiza ukuthi uqale ekuseni nezakhi kanye namandla esiwadingayo ngezinsuku zethu ezimatasa, futhi akudingeki kuthathe amahora-noma ngaphezulu kwamaminithi ambalwa-ukulungiselela.