Metsotso e 9 ea ho fokotsa nako ea hau ea ho pheha

Litaba

• Hlahisa Sehlopha
• Paseka, Pronto!
• Smooth Tsamaea
• Tsamaea Linate
• Robala ho Lona
• Litapole tse chesang
• Tsamaea Litlhapi
• Ponto E
• Pele ho Beaters
• Tlhahlobo bakeng sa

Ho ka ba hotle haeba bosiu bo bong le bo bong re ka tšela khalase ea veine, ra apara jazz, 'me ra phomola ka boiketlo ka bongata ba bolognese. Empa lefatšeng lena le ferekaneng, boholo ba rona re hloka ho kena le ho tsoa ka kichineng kapele. Empa ho tlamelloa ka nako ha ho bolele hore u tlameha ho khetha pizza ea leqhoa kapa ho letsetsa Machaena. Sohle seo u se hlokang ke li-hacks tsena tse ntle tsa ho pheha ho thusa ho fokotsa nako ea hau ea kichine halofo.

Hlahisa Sehlopha

Ke mang ea sa rateng ho qala letsatsi ka granola e thata? Ho iketsetsa maiketsetso hangata ho tla ba le bophelo bo botle (bala: tlase ea bomo ea tsoekere) ho feta lebenkeleng. Empa granola e entsoeng hantle e ka nka hora e le 'ngoe ka ontong le nako ea ho phomola - e lekanang ho boloka batho ba bangata ba tšollela lijo tsa bona tsa mahipi ka lebokoseng. Barati ba granola baa thaba: U ka fumana tatso e monate e monate le lijo tse monate ka nako e nyane ka ho sebelisa skillet ea hau e tšepahalang.

Mokhoa o Potlakileng le o Khalefo: Chesa khaba e 1 ea oli ea kokonate le mahe a linotši a 1 ka har'a skillet e boima (ka ho khetheha e entsoeng ka tšepe) holim'a mocheso o mofuthu ho fihlela o qhibiliha. Kenya li-oats tse kopantsoeng ka 3/4, 1/4 senoelo sa peo ea mokopu (pepitas), 1/4 senoelo sa cherries e omisitsoeng, 1/2 sinamone ea teaspoon, le letsoai la letsoai ho skillet le mocheso ho fihlela li-oats li hlatsoa, ​​metsotso e ka bang 5 , e hlohlelletsang khafetsa. Abela motsoako holim'a lakane ea ho baka kapa letlapa la ho itšeha ho pholile. E sebeletsa 4.

Paseka, Pronto!

Ha u le khutšoanyane ka nako, ho emela pitsa ea metsi a pasta ho pheha ke teko e tebileng ea mamello. Ke ka hona o lokelang ho sheba ketleleng ea hau ea motlakase. Ka ketlele ea motlakase, metsi a amana ka ho toba le ntho e futhumatsang, kahoo ha ho na pitsa ea ho futhumatsa pele. Sephetho ke hore e ka belisa metsi a mangata, haholo kapele mme e sebetsa hantle habeli ho feta ho etsa joalo (bakeng sa lehlakore la tikoloho).

Mokhoa o Potlakileng le o Khalefo: Tšela likopi tse peli tsa metsi ka pitsa e kholo, sekoahelo, 'me u li behe holim'a mocheso o phahameng. Ho sa le joalo, tlisa kettle e tletseng metsi ho pheha ka potlako 'me u tšollele ka pitseng. Metsi a lokela ho khutlela ho bela ka metsotsoana e seng mekae feela. Ha ho hlokahala, pheha metsi a mang ka ketleleng.

Smooth Tsamaea

Smoothies e ka ba mokhoa o motle oa ho jarisa liprotheine, mafura a phetseng hantle, le li-antioxidants tse iphetetsang ka lilemo (mohau, litholoana le meroho). Empa ho hula metsoako eohle e hlokahalang sehatsetsing, sehatsetsing le ho pantry nako le nako ha u lakatsa seno se batang ho ka ba bohloko. Kena: linoelo tsa Smoothie. Etsa sephali se seholo sa smoothie eo u e ratang haholo, koala motsoako ka linoelo tsa 'muffin tse sa raliloeng (ka ho khetheha silicon bakeng sa ho ntšoa habonolo), ebe u beha linoelo tsa subzero smoothie ka mokotleng oa zip-top hore u li sebelise hamorao. U batla hore motsoako o be motenya ho feta kamoo o ka bang smoothie e le 'ngoe, kahoo sebelisa mokelikeli o fokolang ho feta o tloaelehileng. Ha o hloka tokiso ea smoothie, beha feela li-pucks tse 'maloa tsa smoothie ka har'a blender e nang le mokelikeli o mong o khethiloeng ebe o o shapa hantle.

Mokhoa o potlakileng le o halefilengBeha likopi tse 2 tsa lebese la almond, lero la 1/2 lemon, kopi e le 'ngoe ea chisi ea ricotta e fokotsehileng, likopi tse 2 tsa blueberries, 2 tablespoons mahe a linotsi, likhaba tse 2 tsa vanilla extract, 1 teaspoon cinnamon, le 1/2 senoelo sa almonds ka sejaneng sa blender le kopanya ho fihlela boreleli le botenya. Arola motsoako lipakeng tsa linoelo tse 12 tsa 'muffin tse itekanetseng' me u emise ho fihlela o tiile, hoo e ka bang lihora tse 4. Ha u se u itokiselitse ho natefeloa ke smoothie, beha kopi e le 'ngoe ea lebese la almonde kapa mokelikeli o mong oa khetho le linoelo tse 2 tse hatselitsoeng tsa smoothie ka har'a setshelo sa blender; kopanya ho fihlela boreleli. (Bakeng sa batho ba bangata ba kopanyang, ho molemo ho tšela linoelo tsa smoothie ka hloko pele u li kopanya.) E sebeletsa 6.

Tsamaea Linate

Matokomane a halikiloeng a ka etsa hore lisalate, oatmeal, lijana tsa pasta le sopho li latsoehe hamolemo. Empa ho chesa ontong le ho e emela hore e futhumetse pele ho chesoa lialmonde tse 'maloa kamehla ho ikutloa eka ke letheka la nako le matla. Kahoo retelehela ho microwave ea hau 'me u kenye linate tseo hore e be molemo o monate.

Mokhoa o Potlakileng le o Khalefo: Jala linate tse kang li-pecans, walnuts, kapa lialmonde ka lesela le le leng holim'a poleiti e sireletsehileng ea microwave. Microwave e holimo ka metsotso e 1, e hlohlelletsa lipakeng, ho fihlela linate li le monko o monate 'me li fifetse hanyane ho feta kamoo li qalileng.

Robala ho Lona

Ka ho potlakela ho tsoa monyako hoseng empa o kula ke mushy e phehang kapele? Ho inela li-oats tse sehiloeng ka tšepe bosiu bo le bong metsing a chesang ke mokhoa o bolotsana oa ho natefeloa ke lijo-thollo tse tlalang mpa ka ho panya ha leihlo. Li-oats li inela metsi ebe li li fa leino le boreleli, le bosoasoi.

Mokhoa o potlakileng le o halefileng: Beha kopi e le 'ngoe ea li-oats tse sehiloeng ka tšepe, letsoai le lenyenyane, le likopi tse 2 1/2 tsa metsi ka sekotlolong. Tlisetsa ho bososela hanyane, tima hanghang mocheso, koahela, 'me oats e theohe bosiu bo le bong. Hoseng, hlohlelletsa lebese le linoko tse kang sinamone le mocheso ho tloha bohareng ho isa tlase ho fihlela o le boreleli mme o futhumetse, metsotso e ka bang 5. Holimo le monokotsoai le linate tse khethiloeng. E sebeletsa 4.

Litapole tse chesang

Litapole tse nang le litapole tse nang le beta-carotene e matlafatsang 'mele, li tšoaneloa ke ho ba sebapali se ka sehloohong lijong tsa hau tse ngata. Empa ho li halla ka ontong ho ka bonahala ho nka li-eon masiu a beke. Ho lokisa: Tlosa grater ea lebokose ho tloha botebong ba raka ea hau ea kichineng. Ha e halikiloe, litapole li nka metsotso e seng mekae ho li pheha ka skillet.

Mokhoa o Potlakileng le o Khalefo: Chesa likhaba tse 2 tsa oli ka skillet e kholo holim'a mocheso o mofuthu. Ebola 'me u tšele litapole tse lekaneng tse lekaneng, li behe ka har'a colander ebe u pepeta mokelikeli ofe kapa ofe o feteletseng.Kenya litapole, 1 shallot e hahiloeng, 2 minced garlic cloves, thispone e le 1 thyme e ncha, 1/4 teaspoon letsoai le pepere e 'ngoe le e' ngoe, le pinch ea chili flakes ho skillet ebe u pheha metsotso e 4 kapa ho fihlela litapole li le bonolo. Holimo ka parsley e khethiloeng le walnuts e halikiloeng. E sebeletsa 2.

Tsamaea Litlhapi

Salmon ke mokhoa o motle oa ho thella mafura a omega-3 a phetseng hantle le protheine e hlabollang metabolism. Ho e fumana poleiting ea hau ea lijo tsa mantsiboea ke nako e khuts'oane, e phehe ho tloha holimo ho fapana le tlase. Le hoja batho ba bangata ba hlokomoloha broiler ea bona ea ontong, ke tsela e ntle ea ho kenya litlhapi tsa hau tsa letsatsi ka monate o moholo oa grill ea ka ntle ka halofo ea nako eo hangata e e nkang ho e chesa ka ontong.

Mokhoa o Potlakileng le o Khalefo: Chesa broiler ea hau ea ontong. Beha li-fillet tse 4 tsa salmon tse sehiloeng bohareng holim'a lakane ea ho baka e koahetsoeng ka foil 'me e koahetsoe ka spray ea ho pheha. Ka sekotlolo se senyenyane, hlapa hammoho likhaba tse 2 tsa miso e tšoeu, likhaba tse 2 tse fokolitsoeng-sodium soy sauce, khaba e le 'ngoe ea asene ea raese, likhaba tse 2 tsa ginger e halikiloeng, le likhaba tse 2 tsa mahe a linotsi. Hlatsoa salmon ka motsoako oa miso 'me u phehe hoo e ka bang lisenthimithara tse 5 ho tloha mohloling oa mocheso metsotso e 5 kapa ho fihlela nama e phehiloe bohareng.

Ponto E

Sefuba sa kana ke protheine ea Amerika ea lijo tsa mantsiboea. Empa kamoo re e ratang kateng, re lokela ho e otla hantle pele re e pheha. Ho senya folete ea likhoho ho khothaletsa le ho pheha ebile ho thusa ho nolofatsa nama. Ho feta moo, ha nama e ntse e fokola, mocheso o potlakileng o tla kena ho eona ho tloha ka ontong kapa pane, o fokotsa nako ea ho pheha ka halofo. Nako e fokolang ea ho pheha e boetse e bolela nama e mongobo-ha e sa hlola e bolaea letsoele la khoho e omeletseng.

Mokhoa o Potlakileng le o Khalefo: Beha e 'ngoe le e' ngoe ea li-4-ounce tse se nang masapo, tse se nang letlalo pakeng tsa maqephe a 2 a polasetiki kapa pampiri ea letlalo; ponto ho isa ho 1/4-inch botenya o sebelisa mallet ea kichineng kapa skillet e boima. Eketsa letsoai, pepere le paprika e tsubang. Senya oli ea tablespoons tse 2 ka skillet e kholo holim'a seaplane-mocheso o phahameng. Kenya khoho ho pane; sautee metsotso e 3 ka lehlakoreng le leng kapa ho fihlela e phehiloe.

Pele ho Beaters

Ho tloha ho salate ea litholoana ho ea ho kuku ea chokolete, lijo tse tsoekere li lula li hlolla le popi ea tranelate ea 'nete. Empa ha ho hlokahale hore u ntše sehlahisoa se emeng ho shapa lintho tse ntle. Hoa etsahala hore o ka sebelisa nkho ea khale ea Mason ho etsa haufi le tranelate e otliloeng hanghang (tlosa senoko sa spray). 'Me u ka sebelisa nkho e tšoanang ho boloka leha e le efe e eketsehileng ka sehatsetsing. Ha ho na tlhoekiso!

Mokhoa o Potlakileng le o Khalefo: Beha kopi e le 1 ea tranelate e batang ea ho shapa, khaba e 1 ea tsoekere, le teaspoon e le 'ngoe ea vanila ka har'a nkho e molomo o sephara. Tšoaea sekwahelo 'me u sisinye ka matla motsotso o le mong kapa ho fihlela u e-na le tranelate e boreleli.

Tlhahlobo bakeng sa