Izvo zvakanyarara usiku uye iwe une nzara. Zvichida wakave wakabatikana manheru uye wakangosvika kumusha kana zvimwe iwe haugone kurara uye dumbu rako ririkukuzivisa kuti hazvina chinhu. Saka, ndezvipi zvinokurumidza uye zvine utano zvakanyanyisa mazano zvakakonzera kuvhara kweusiku-usiku? Heano zvimwe zvezvatinoda.
1 - Zviyo uye Miri
Zuva rakanakisisa pakati peusiku hunopedza kudya zvinopenya uye zviri nyore kudzika. Nguva yeusiku inguva yakakwana ye nosh pane chimwe chinhu chine makhabhohydrates akawanda nokuti zviri nyore kugonda. Wedzera puroteni shoma uye fiber, uye iwe unenge wakakwana pakati peusiku wekudya. Dzivisa kudya kwakakomba, kunyanya kana uine matambudziko nekushaya moyo.
Cold cereal ichakupa fiber shoma, mavhithamini akawanda, nemaminerari, pamwe chete zvakanaka kana uchida chimwe chinhu chinotapira. Ramba uine hutano hwakanaka hukuru mupfungwa paunoita nyoka yako. Rimwe kushandiswa kwezviyo zvinotonhora kune 3/4 mukombe.
Wedzera mukaka muduku, mukaka wamaarimondi, kana mukaka wejunga, uye iwe une nguva yakakurumidza uye ine utano hwekupedzisira usiku.
2 - Bhabheri reMabriji
Mahariro ndeimwe yezvokudya zvakakosha zvikuru zvaunogona kuwana. Izvo zvakanyanya mavhithamini nemaminerari, pamwe nemirau inopa majiroji mavara avo anozara nema antioxidants anogona kunge ane utano hwakanaka-uye inonaka zvakanaka.
Mafuta e-blueberries anonaka pane ivo pachawo kana kuti akavhenganiswa nejasi. Raspberries nemabhandi anoenda pamwechete pamwe chete. Shumira majiro ako, edzai marimu akachekwa kana granola, kumusoro ne dab yekamuti yakaputirwa, kana kuputika mukaka wemarumondi.
3 - Peanut Butter uye Jelly Sandwich
Inzwa semwana zvakare uye uzviitire peanut butter uye jelly sandwich uye udururire kirasi yemukaka kuti uende nayo. Asi ita kuti PB & J yako ive noutano kuburikidza nokusarudza chingwa chose chezviyo. Unofarira muarimondi kana mukanhew bata? Zvakanaka, zvakare.
Uyewo, chengetedza 100-percent yemichero inochengetedza. Zvichida havakwanise kuva noutano hwakanaka kudarika yakare jelly, asi vane zvakawanda chaizvo.
4 - Cheese uye Crackers
Heino pakati peusiku pakati peusiku snack pfungwa iwe. Shandisai zvishoma zviduku zvechizi uye zviyo zvinokwana zviyo. Cheese inokonzera mhepo yakakura ye calcium, uye zvipuka zvezviyo zvakakwana zvinopa imwe fiber.
Shandisa slicer slicer uye shingairira vamwe vakwegura cheddar, gouda, kana provolone. Blue cheese uye brie zvakare zvakanaka, kunyanya nevanopisa zvishoma zvishoma.
Ramba uchinge wakatarisa kushanda kwako zvakakura kana uri kutarisa uremu hwako nokuti cheese inodya zvinodhaka zvinogona kukwirira mumakoriki kana iwe uri kudya guru chunks yaro. Kana iwe uchida kanyoro kaduku kuti uzadze tummy yako, wedzera mazambiringa matsva, mapapuli emaapuro, kana mavggies matsva.
5 - Yogurt uye Zvibereko
Yogurt ndiyo yakanakisisa inopa calcium, protein, uye probiotic mabhakitiriya akanaka kune chirwere chako chekudya. Tanga newaini yogurt uye uwedzere kunakidza nemajikiri, mamwe marimu akachekwa, uye humwe uchi.
Iwe zvichida wakamboona marudzi ose eakodered cup yogu muchitoro. Sarudza zvishomanana zvekunakidza kwako kuti zvivepo. Asi iva nechokwadi chekuverenga mavara asati aatenga nokuti mamwe marudzi akakura mune shuga uye makoriki ausingadi.
6 - Turkey Sandwich
A sandwich turkey ine chingwa chezviyo zvakakwana uye mayo maduku kana mashuta achagutsa nzara yako pasina kukuita usina kunyatsozara. Ndiko nokuti iwe une huwandu hweprotheni uye fiber. Wedzera chidimbu chemaramato uye chetu chetukutu, uye iwe unenge wakakwana pakati peusiku wekudya.
7 - Fresh Veggies uye Dhip
Zvitsva zvegungwa zvinotakura fiber, vitamini, uye maminera, uye dzakakwana kushanda sehutano hwakanaka pakati peusiku wekudya. Chero kusanganiswa kwekarroti dzakasvibirira, broccoli florets, cucumber slices, celery, zucchini, pepper, uye tomata mazambiringa zvichaita zvakanaka. Ita kuti tambo iwedzere kune dzimwe veggie dip, lite mbato chip dip, chiduku chemaladhi, kana hummus.
8 - Popcorn
Popcorn inofananidzwa sezviyo zvose, izvo zvinoita kuti zvive zvose zvinonaka uye zvinotyisa. Izvo zvakanakawo kune chiuno chako chero bedzi iwe usingachidiriri muhutu. Ichokwadi, katatu makapu emhepo-popped popcorn ane pasi pemakumi mashanu emakori uye ne-4 gramu fiber.
Hauna mweya-popper? Iwe unogona kugadzira popcorn ine utano nemafuta mashoma, mapepa epepuru yezvokudya zvemasikati (zviri nyore kuwana mune chero doro rekudya) uye microwave. Ingoisa 1/2 mukombe usina kuputika popcorn uye imwe teaspoon mafuta yemafuta mumbiya uye funganya kusvikira mavara akavharwa, uye usasapisa 1/2 teaspoon munyu.
Dururira mushonga wemafuta, mafuta uye munyu muvhagi repepuru tsvuku uye peta chikamu chebhegi kaviri.
Isa bhagi mu microwave uye gadzira pazvesimba yakazara kwemaminitsi matatu kana kuti kusvika pakupfupika kusvika kune imwe kana maviri papa pechipiri. Pachava nemamwe mavara asina kuonekwa, asi kubika kwenguva yakareba kuchapisa moto.
9 - Zvitsva Zvitsva uye Nutsanga
Muchero mutsva inotakurwa nevira, fiber, uye mavitamini. Nutsuwa inowedzera maminera uye purotini shoma, saka kusanganiswa kunoita kuti kuve nekudyidzana kunobatsira kunoramba uchigutsikana kuitira kuti iwe unogona kurara.
Kubatanidza kunonaka kunosanganisira apulo ane mikoroti yemarumondi, bhanana, uye gumi nemaviri pecans, kana peari ine mavara mashoma. Kana iwe wose uri kunze kwemiti, unogona kuparadzira peanut butter pamabhanana emabhanana kana kudira mapapiro ako eaple mualmond butter . Kana mukamanda wako wealmond ari wakasimba kwazvo uye akaoma kudonha, isa kijiko chepuniki kana maviri earmond muhomwe ye microwave yakachengeteka uye microwave kwemaminitsi makumi matatu kana kuti kusvikira yakanaka uye yakanyunguduka.
10 - Oatmeal
Iyo inotonhora, inotapira ndiro ye oatmeal inogona kunge iri chinhu chakanaka usiku hutonho usina hope. Oatmeal ndiyo inogadzirwa zvakanaka ye fiber, kusanganisira beta-glucan, iyo inogona kubatsira kuchengetedza cholesterol yako maitiro mukutarisa.
Sirasi yakagura oats ine yakanakisisa yekugadzirwa uye kunakidza, asi zvinotora nguva yakareba kuti igadzire, saka chengetedza maoati akakurumidza kuputika paruoko kuitira kuti wakagadzirira kukurumidza uye kwakanaka pakati pekudya kwemanheru. Ita kuti chikafu chako chiwedzere nekuwedzera mutsva, michero, kana michero yakaomeswa.
> Kwakabva:
> United States Dhipatimendi Rezvekurima uye Utano neHuman Service. "Dietary Guidelines for Americans 2015-2020, 8th Edition."