Me yasa kwanonin hatsi su ne cikakkiyar tsari don Abinci mai lafiya

Wadatacce

• Har ila yau, game da tsarin iyali
• 1. Scallops + avocados + 'ya'yan hatsi + kale
• 2. okanƙara mai kamshi + tsiro + karas + beets + shinkafar ruwan kasa
• 3. Gwanin turkey + barkono + wake wake + kwakwalwan tortilla
• 4. Salmon mai hayaki + kokwamba + avocado + shinkafar ruwan kasa
• 5. Kaza mai hayaki + gasashen masara + kale coleslaw + farar shinkafa
• 6. Kaza Teriyaki + abarbayan da aka soya + zucchini + shinkafar kwakwa
• 7. Kwai + avocado + kraut + buckwheat groats
• 8. Almonds + broccoli + edamame + quinoa
• Kar a fara gina kwanoni
• Shirye-shiryen Abinci: Kaza da Veggie Mix da Match

A cikin zamanin masu jinkirin dafa abinci da abubuwan al'ajabi na kwanon rufi, abinci mai ƙarancin ƙarfi yana sarrafa kansa yadda muke jin daɗin abincinmu. Duk da cewa damar cin abincin dare a cikin tasa mai wanki ɗaya ya dace da ta'aziya, sau da yawa muna mantawa cewa gasa abinci ake yi - ba kawai cikin abinci ba - har ma da ƙirar kwano.

Daga riƙe da dumi dinta zuwa liyafa akan ƙoshin abinci da aka shimfiɗa a ciki, cin abinci a cikin kwano kamar ɓarkewa ne a duniya da kuma jin daɗin dukkan ƙanshin abubuwan da wannan duniyar zata bayar.

Kuma kamar yadda Francis Lam ya rubuta wa New York Times, kwanon hatsi ba game da girke-girke ba ne - yana da game da tsarin hatsi, furotin, kayan lambu, da sutura wanda ke haifar da cikakke, daidaitaccen cizon.

Har ila yau, game da tsarin iyali

Kasancewa cikin kwano na hatsi shima yafi cin abinci: saiti mai sauƙi yana nuna nau'in mantawar tarayya.

Bayan kwano ga kowane mutum da jerin zaɓuɓɓukan abinci masu ƙoshin lafiya, akwai musayar sanin waɗanda kuke cin abinci tare. Ko dai matsakaicin dare ne tare da yara ko abokan zama, kowane mutum zai iya gina kwano da gaske wanda ya ƙunshi halayensu.

Kuna iya sanin abubuwan da suke so da waɗanda ba sa so, abubuwan ɗan lokaci, da motsin zuciyarku a wannan ranar… kuma yayin da suke makale a kan teburin na tsawon sakan, kowa zai ji daɗin zama.

Hakanan kwanonin hatsi suna da ƙarancin shiri da damuwa fiye da cikakken abinci saboda dukkan bangarorin (kuma don haka haɗuwa da ɗanɗano) an shimfiɗa don mutane su zaɓi da kansu. Daga sutura zuwa furotin, dandano bai dogara da ƙwarewar shugaba ba.

Cikin sauri? Yi amfani da ragowar abinci ko kuma shirya kayan lambu a shirye-shiryen abinci. A asarar ra'ayoyi? Sassan suna da duka - don haka kar a ji tsoron haɗuwa da wasa!

Gaskiya ba za ku iya yin kuskure ba (sai dai idan kuna ƙone abincin).

Amma idan har yanzu kuna sabo ne a cikin duniyan hatsi, mun zaɓi abubuwan haɗin abinci guda takwas da muke so waɗanda za su iya amfani da fiber a zahiri don gamsar da kowa.

1. Scallops + avocados + 'ya'yan hatsi + kale

Idan har akwai wani kwano na hatsi na kwana mai cancanta, wannan zai kasance. Ppedanƙara da sikalin da aka lalace, da soyayyen dankalin turawa da jan barkono, 'ya'yan hatsi, da avocado mai ɗanɗano, wannan kwano mai ƙarfi shine kyakkyawan tushen ƙoshin lafiya, fiber, da bitamin na B. Samu girke-girke!

2. okanƙara mai kamshi + tsiro + karas + beets + shinkafar ruwan kasa

Tauraruwar wannan kwanon shinkafar mai ɗanɗano, ba tare da wata shakka ba, hayaƙi ne. Marinated a cikin hayaƙin ruwa, hoisin sauce, da maple syrup, wannan dadi mai cike da furotin ya tabbatar ba zaku rasa naman ba. Ana dafa shinkafa ta gari tare da kayan kamshi sannan a ɗora da yanayin yanayi, tsiro, yalwar kayan lambu, da kwai mai daɗin laushi daidai. Wannan kwalliyar mai launuka za ta kasance a shirye kuma a kan tebur cikin ɗan sama da awa ɗaya. Samu girke-girke!

3. Gwanin turkey + barkono + wake wake + kwakwalwan tortilla

Weelicious yana kirkirar abinci mai daɗi, mai sauƙi, mai daɗin yara. Wannan taco kwanon ba togiya bane. Hatsi a cikin wannan kwano ya zo a cikin nau'ikan tortillas na masara, wanda ya ƙara daɗaɗawa, daɗi, da kuma abubuwan da ke da daɗi ga yara (da manya). Yadudduka na sabo na latas, baƙar wake, sabbin kayan lambu, turkey mara laushi, da cuku suna haɗuwa don yin kwano na taco wanda yake cike da zare da furotin kuma an shirya shi a kusan minti 15. Samu girke-girke!

4. Salmon mai hayaki + kokwamba + avocado + shinkafar ruwan kasa

Neman sushi amma ba ku son magance wahalar birgima shi? Saka wannan salmon sushi Buddha tasa. Wannan kwalliyar da aka lalata ta ƙunshi dukkan sabo, ɗanɗanar umami na sushi a cikin rabin lokaci. Ana alfahari da shinkafar launin ruwan kasa, kokwamba mai daɗaɗawa, da avocado mai ƙamshi, da kifin kifin, wannan kwano yana da gram 20 na furotin kuma zai kasance cikin mintuna 15 kawai. Samu girke-girke!

5. Kaza mai hayaki + gasashen masara + kale coleslaw + farar shinkafa

Haske gishiri sau ɗaya don wannan kwanon cin abinci na BBQ kuma kuna da abincin da aka ci da abinci duk mako. Tare da gram 39 na furotin da gram 10 na fareti, waɗannan kwanukan hatsin kajin sun fi kyan gani a kan cinikin yatsa mai yatsa. Kaza mai hayaki, gasasshiyar masara, da kuma wani ɗanyen kalanzir mai ƙwanƙwasa ƙwanƙwasa wannan hatsin hatsi daga wurin shakatawa. Samu girke-girke!

6. Kaza Teriyaki + abarbayan da aka soya + zucchini + shinkafar kwakwa

Don ɗanɗanar lokacin rani kowane lokaci da kuke so, wannan kwabin hatsin na Hawaii yana da bayanku. An shimfida shi da shinkafar kwakwa, abarba mai gasasshe, da kaza mai kyalkyali mai teriyaki, wannan kwano ya rufe dukkan wuraren da ke da ruwa don kirkirar kwano mai cike da furotin cike da dandano. Kada ku firgita ta hanyar yin naku na teriyaki - wannan sigar yana da sauƙi kuma yana da daraja. Samu girke-girke!

7. Kwai + avocado + kraut + buckwheat groats

Wanene ya ce an hana kwanukan hatsi zuwa rabin rabin yini? Anan, ana dafa buckwheat a cikin ɗan man kwakwa da gishirin ruwan hoda Himalayan don ƙirƙirar tushe don kwano wanda ba komai bane illa hatsin safiya na yau da kullun. Sama tare da jalapeño kraut, alayyafo, da soyayyen kwai don kwano wanda zai ba ku iko a cikin kwanakinku duka. Samu girke-girke!

8. Almonds + broccoli + edamame + quinoa

Dukanmu mun san yadda babban quinoa yake a gare ku. Amma wannan kwano bai tsaya anan ba. An loda da almond, chia tsaba, broccoli, da kale, wannan kwalliyar hatsi mai daɗin-ciki ta ƙunshi tan na kayan abinci mai yawa kuma baya sadaukar da wani ɗanɗano. Musanya zuma don agave a cikin suturar kuma wannan kwano ɗin vegan ne, shima. Samu girke-girke!

Kar a fara gina kwanoni

A waje cin abinci-prepping kayan lambu da sunadarai, kar a fara gina kwanonin kafin cin abincin dare ya fara. Madadin haka, kuna so ku shimfiɗa tasoshin wofi (ko sanya dafaffun hatsin a cikin kwano) kuma bari kowane mutum ya karɓi nashi.

Wataƙila kuna jagorantar yara ƙanana don daidaita abubuwan da suke zaba da ɗan bambanci kaɗan, amma mun lura cewa gabatar da zaɓin yana ƙarfafa tsofaffi su ci abinci mafi daidaito.

Ari da, lokacin da ɗanɗano ya ta'allaka a cikin sutura, ya fi sauƙi don haɗawa (da ɓoye) komai da komai.

Shirye-shiryen Abinci: Kaza da Veggie Mix da Match