Maganizo ndi maphikidwe
Ndi moyo wathu wotanganidwa, kukhala ndi nthawi yopuma mofulumira n'kofunika kuti tsiku liziyambe bwino. Popeza sitimagwira ndalama zamagazi ndi donuts (zomwe zimapereka wowonjezera wowonjezera koma chakudya chochepa), tifunika njira zowonjezera njira yopezera chakudya cham'mawa chamakono kwa nthawi yochepa. Pano pali malingaliro ndi malangizo othandizira kupeza kadzutsa kanthawi kochepa.
1. Kutsika
Kungoyambiranso chakudya chotsalira chamadzulo usiku ndi njira imodzi yosavuta yokonzekera chakudya cham'mawa chopatsa thanzi. Chimodzi mwa ubwino ndi chakuti mwina akhoza kukhala ndi gawo la mapuloteni abwino . Mapuloteni ndi ofunikira kuti matupi athu achoke pachiyambi chabwino koma nthawi zonse sitingathe kukonzekera mwamsanga. Ndiyesa kupanga gawo limodzi kapena awiri pa chakudya chamadzulo kuti ndikhale ndi chakudya chokwanira ndi / kapena chamasana tsiku lotsatira. Ndimapatsanso ndiwo zamasamba pamene ndikuphika chifukwa zimakhala zosavuta kuziyika pakudya kadzutsa kapena omelet.
2. Kodi Zosakaniza Zokonzeka Kupita
Kupanga mapuloteni kugwedezeka? Yesani zonse kunja usiku usanaponyedwe mu blender. Kodi muli ndi chakudya chotentha, monga Instant Flax Calal Cereal ? Ikani ufa , mchere, ndi sinamoni m'phimba pa peyala, choncho muzingowonjezera madzi otentha ndi batala wamkonde. Mukhoza kukhala ndi nyama yankhumba kapena soseji yophika komanso yokonzeka kuyamwa mu microwave.
3. Pangani Patsogolo
Zakudya zam'mawa zambiri zimatha kupangidwa m'tchire ndiyeno nkuzizira kapena kuzizira. Mwachitsanzo:
- Mazira - Sakanizani mtanda waukulu (ndi masamba ngati mukukhumba) ndikugawanitsa m'magawo. Angathe kuzizira firiji masiku 2-3, ndi mazira kwa nthawi yaitali. Kusasinthasintha kumakhala kovuta, koma iwo adzalawa bwino. Chinachake chimene chimagwira ntchito bwino ndi kupanga frittata . Frittatas akhoza kugwiritsa ntchito masamba kapena zinyama zotsala zomwe muli nazo, ndipo zidutswa zotsalira zingathe kuziziritsira kapena kuzizira. Chotsatira chomwecho ndi "mini-frittas" yomwe imapangidwa mu kapu ya muffin mmalo mwa kupanga imodzi yaikulu. Kuphika pa madigiri 350 Fahrenheit kwa mphindi 15 kapena kuposa. Gwiritsani ntchito osakhala ndodo muffin pan ndi batala bwino! Mukhozanso kuphika mazira mu mapepala a muffini mwa kungomatula dzira mu chikho chilichonse. Onjezani tchizi ngati mukufuna. Kuphika monga mini-frittas.
- Mkate wa Flax - Umapanga chophika chabwino, kapena yesetsani izi: Sungunulani tchizi pamwamba pake, perekani ndi nyama yankhumba, kenaka muphimbe mazira awiri owuma (onani njira yofulumira kwa mazira omwe ali pansipa).
- Mufini - Pangani maffineti a tchire otsika kwambiri ndipo muwabweretse m'mawa, mwina ndi tchizi tating'ono ta mapuloteni (kuwaza sinamoni pa kanyumba tchizi - yum). Mufineti amaundana bwino.
- Zikondamoyo - Pangani gulu lalikulu la zikondamoyo ndikuzisunga mufiriji kapena mafiriji. Kutumikira ndi madzi osapuka opanda shuga kapena madzi opangidwa ndi mabulosi owongolera. Kapena afalikira ndi mafuta a kirimba ndi / kapena kupanikizana kwa shuga ndi kudya monga sandwich kapena toast pothamanga.
4. Kuphika Mwamsanga
Sizolemetsa kwambiri kuti muphike ngati mungathe kuzichita mofulumira.
Phunzirani Kuwotcha Mazira Okazinga Pa Pan: Chimodzi mwazimene ndikuzikonda (ndi zosangalatsa) zowonetsera nthawi ndikupanga mazira owuma mu tinthu tating'ono tomwe sikuti timatulutsa mpweya, ndikuwombera mmwamba popanda ziwiya (mukufunikanso kuwonjezera mafuta kapena mafuta kuti izi zizigwira ntchito). Zimatengera zochepa zodabwitsa kuchita izi. Ndinayamba kuyendetsa pansi pakamwa, ndipo ndikuganiza kuti ndangophonya poto kamodzi. Ngati ndikudziwa kuti ndikulimbikitsidwa kwa nthawi, ndimachoka potoyi pa chophika ndi botolo la mafuta kapena kokonati mafuta. Ndimalowa mu khitchini, kutsegula chitofu, kutenga mazira, ndipo maminiti awiri kenako, kadzutsa ndi okonzeka.
Ndimakonda kuwapaka pamwamba pa masamba obiriwira.
Mazira a Microwave: Mukamapanga mazira otsekemera mu microwave, mukhoza kuchita zinthu zina panthawi yomweyo. Phunzirani za kuphika mazira kwa oyamba kumene .
5. Wraps, Burritos, ndi Rollups
Kutuluka pakhomo? Sungani mazira anu, nkhuku, soseji, ndi zina, muzitsulo zotchedwa carb tortilla ndipo muwonjezere mavitamini ndi mavitamini omwe mukugwirizana ndi kukoma kwanu.
6. No-Cook Breakfasts
Zakudya za mkaka zosakaniza monga yogurt, tchizi, tchizi kapena tchizi tingathe kuphatikizapo zipatso monga zipatso zakuda, ndi mtedza kapena mbewu ya fulakesi kuti mupange kadzutsa mwamsanga.
Kugwedeza - Zonse za pamwambazi, kapena zofewa tofu, zingagwiritsidwe ntchito kugwedeza ndi mapuloteni ufa ndi zipatso kapena zokometsera. Kapena kugwedeza kungapangidwe ndi puloteni yokha komanso soya wosakaniza kapena mkaka wamchere, kefir, kapena madzi. Maphikidwe ena kuti muyambe:
Pano pali ngakhale Zowonjezera Chakudya Chakumwa Chakudya Chakumwa!