Ngisho noma kungekho isikhathi esiningi, ungenza isikhathi sekuseni.
Kungakhathaliseki ukuthi ingane yakho ilele kuze kube yilabo abagcina ukugcina noma isebenzisa amahora okwenza izimonyo endlini yokugezela, akusikho isikhathi esengeziwe esengeziwe ekuseni ekuseni sokudla kwasekuseni okunomsoco.
Kodwa kubalulekile ukwenza isikhathi sokudla kwasekuseni. Ukudla kwasekuseni okunempilo kuxhumene nemiphumela engcono yemfundo nokusebenza kwezemidlalo. Izifundo zibonisa izingane ezedlula ibhulakufesi zingase zibe nenkinga ekugxileni ntambama futhi zingase zizizwe zikhuni.
Izinzuzo zokudla kwasekuseni okunempilo zihamba ngaphezu kwezifundiswa, noma kunjalo. Isidla sasekuseni esinempilo sinika izingane izakhi ezidinga impilo yesikhathi eside.
Ngakho-ke noma unezinsuku ezingu-10, ezinhlanu noma ngisho nanye, ungabetha isantathu sasekuseni esisheshayo futhi esinempilo. Futhi ungenza ngisho kwasekuseni ukudla okusheshayo ingane yakho ingadla ekuhambeni.
I-One Minute Breakfast Ideas
- Hlanganisa indebe-isigamu sokupheka okusheshayo, i-oatmeal eyodwa kanye nekomishi lobisi lwe-skim kanye ne-microwave it, njengokuthi igama liphakamisa, umzuzu owodwa kokuqukethwe okuhambayo. Hlanganisa amajikijolo amaqhwa ambalwa kuwo ukuze uyiphole futhi ingane yakho ingayidla emotweni noma, uma ivunyelwe, ebhasini lesikole.
- Pop ezimbili-frozen yonke-frozen waffles zibe toaster. Uma sezigcobe izigcoko, zisakaze ngebhotela le nut nut for amaprotheni bese ubeka ibhanana phezulu. Manje unenguqulo eyingqayizivele yebhokisi le-peanut nesitsha samabhanana ingane yakho engakwazi ukuyisebenzisa ekuhambeni.
Ama-Five Minute Breakfast Ideas
- Yenza i-turkey noma i-roast yenkomo egosiwe-emva kwakho konke, ngubani othi i-wraps iwukudla kwasemini kuphela? Faka ama-ounces angu-4 we-deli okugcoba inyama yenkomo noma i-turkey ekugqumbeni konke okolweni. Yiphakamise ngezincezu ezincane zamatamatisi, ungqimba lwe-ulethisi noma isipinashi, kancane kancane lwesinaphi nenye yeyakho enye ye-sandwich yokuthandayo. Yiphakamise, yinqume isigamu, futhi ingane yakho ingayidla ngenkathi ilinde ibhasi noma ihamba esikoleni.
- Hlanganisa i-smoothie yasekuseni ngokulayisha indebe eyodwa-yokukhonza (for blender immersion) noma i-blender ejwayelekile izithelo, i-yogurt yamaGreki, nejusi. Ukuze uthole ukudla okunomsoco, engeza imifino enamagatsha-ingane yakho ngeke ilalele isipinashi-futhi ilandele amaprotheni powder ukuze ibambe kuze kube semini.
- Yakha isangweji sasekuseni-alithathi isikhathi esicabanga ngaso! Ngenkathi i-muffin yesiNgisi iwukugcoba, yenza iqanda libe yisitsha esiyindilinga noma iTupperware. Beka ku-microwave ngamasekhondi angu-60. Lokhu kuzoqinisa iqanda, ongabe usuvula phezu kwe-muffin yesiNgisi. Phezulu ngendwangu yeshizi sesikhwama sasekuseni ngamaminithi.
Amaminithi ama-10 okudla kwasekuseni
- Hlanganisa imifino yakho oyintandokazi, noma amakhowe, u-anyanisi noma i-pepper bell elicwengekile, ngamafutha omnqumo omncane. Ukukhwabanisa emaqanda amabili kanye nenye inyama edayisiwe yokudla kwasekuseni okunomsoco, okuphekwe ngamaprotheni.
Ngaphambi kokukhethwa kwezinketho zezinkantini
Indlela elula yokuthola isidlo sasekuseni esimnandi ku-jiffy ukwenza izithako ngempelasonto bese uyigcina esiqandisini noma efrijini ukuze uthole ukudla okulula okubamba kanye nokuhamba. Ezinye izinketho zifaka:
- Ubilise amanye amaqanda, okungahlanganiswa nesithelo sezandla, ezifana ne-apula noma ibhanana, ukuze uthole ukudla kwasekuseni lapho uhamba khona.
- Uma ingane yakho ikhetha ukudla kwasekuseni okushisayo, usethe umhlangano wendibano ye-burrito yasenkuseni. Gcwalisa amaqanda aphuziwe, i-pepper kanye nesidlo sasekuseni ku-burrito egcwele ukolweni. Yimboze ephepheni le-wax bese ubhajula ibhurito ngayinye ngayinye.
- Yenza ibhodlela lokugcoba ngobusuku obuningi ngokufaka ama-oats-cut-cut ubisi noma amanzi efrijini ngenkathi ulele. Hamba uphinde ungene ku-single servings uphinde uphakamise ngobisi obuncane, omisiwe, isinamoni, nesiraphu ye-maple ukuze uphuze ubumnandi.
Uma ingane yakho isho ukuthi akalambile ekuseni, noma uthi akasenaso isikhathi, umthumele ngento angayidla ngayo. Ngisho noma engakwazi ukudla ngaphambi kwesikole, angakwazi ukudla okuthile kancane kancane ekuseni ngesikhathi sekhefu noma phakathi kwamakilasi.
> Imithombo
> I-Albashtawy M. I-Habitat Yokudla Izindleko Phakathi Kwezingane Zesikole. Journal of Nursing Pediatric . 2017; 36: 118-123.
> Rodrigues PRCAM, Luiz RR, Monteiro LS, Ferreira MG, Gonçalves-Silva RMV, Pereira RA. Izindlela zokudla ezingenampilo ezinganeni zihlotshaniswa nokwehla kokudla. Ukudla okunomsoco . 2017; 42.