Ndinowanzonzwa kubva kumhanyi, "Ndeipi yakanakisisa yekudya kwemazuva mashoma asati apera?" Zvamunodya mangwanani enyu ekufamba kwenguva hazvifaniri kunge zvakasiyana nezvokudya zvenyu zvekudya nguva dzose mangwanani. Mumamiriro maviri aya, iwe unoda kutanga zuva kunze nechingwa chakanyatsonaka, chikafu.
Pasinei nokuti uri kumhanya kana kuti uchienda kunoshanda kana kuchikoro, kiyi yekuvaka kudya kwekudya kwakanaka kwakanyatsonaka.
Edza kubatanidza zvikamu zvitatu zvakasiyana zvezvokudya muzvokudya zvako. Iwe unofanidza zvakare kuisa mamwe mapuroteni, akaoma makhahydrates, uye fiber kupa simba uye kukubatsira iwe kuti uite nzara.
Yakagadzirirwa pfungwa pamusoro pezvokudya? Heano mamwe mazano ekufambisa kwekukurumidza uye kunovaka muviri kubatsira kubatsira mafuta ako.
1. Oatmeal neYogurt: Gadzirira imwe ipetet pakarepo oatmeal uye kumusoro ne 1 kapu isina mafuta yakasara yogurt uye 2 maspuniji akaomeswa. Pair ne 8 ounces calcium-yakasimbiswa, imwe yemazuru yeruzuni juice.
2. Apple uye Cheese: Pair apulosi yakakura uye 1 kusvika 2 ounces cheddar cheese cubes uye 1/4 mukombe walnuts kana maarmond.
3. Simba Bharani neBhanana: Tsvaga zviyo zvemafu / simba zvinosvika 3 kusvika ku5 magiramu e fiber uye 10 gramu eprotini. Odwalla, Kashi GoLean, KIND, uye TruSoy zvose zvakanaka. Bata bhanana, zvakare, nokuda kwekukurumidza asi kwehutano pa-ye-go-breakfast.
4. Smoothie: Nezvimwe zvidimbu zvakadai samajiki akaomeswa, yogurt, uye juice, unogona kurova s smoothie ine utano uye inonaka mumaminitsi mashomanana.
Edza imwe yezvipenyu zvine utano hwe smoothie recipes .
5. Bhitani yePeanut pamusoro pechingwa: Pamusoro pezvimedu zviviri zvikamu zvechingwa zvine mwoyo zvine 1 kikapu peanut butter. Iva nekapu imwe yegeti isina mafuta uye ma8 ounces emuti wearangi kuti uenzanise.
6. Zvokudya neMuchi: Kuti zvive zvokudya zvekudya zvekudya zvekudya zvishoma, ivai nemikombe 2 yakasimbiswa pamwe chete nemukombe 1 1% yemukaka kana mukaka we soy wakasimba, pamwe chete ne 1/2 yose-gorosi gorosi rinopararira ne 1 kikapu peanut butter uye mafuta masere e orange.
7. ChiGiriki Yogurt Parfait: Kana uchida kushandiswa zvakanyanya kune s smoothie, rambai blender uye ingovhenganisa michero uye yogiti yeGreek. Isa 3/4 mukombe wepasi-mafuta mafuta echigriki kana kottage cheese mumbiya kana mukombe. Pamusoro ne 1 kapu yeminanapple chunks, blueberries, kana papaya uye sasa 1 supuni yegorosi yakagadzirwa gorosi.
8. Mhashu Yakasvibiswa Nezvibereko uye Yogurt: Pamusoro pese-mbeu yegorosi yakanaka (yakanyanyisa yakaoma) yakagadzirwa nek2 yakakodzwa mafuta uye 1 cup yebhanbriries, raspberries, kana mazai machena.
9. Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvoku
10. Chirungu Muffin Nezvibereko: Pamusoro pegorosi yose Muffin kana chirafu nemucheka wepuni 1 husina mafuta-cream uye sitirobi.
11. Peanut Butter / Banana Sandwich: Paridza peanut butter pachigadziko-chingwa chegorosi uye nzvimbo yakatswa mabhanana kumusoro. Isa imwe chikamu chechingwa-gorosi rose kumusoro uye unakidzwe.
12. Cottage Cheese muMichero Bhuni: Scoop 1/2 kapu-fat-cottage cheese muCantaloupe kana muhafu yeuchi.
Murairo unonyanya kukosha ndeyekuti uone kuti hausi kurega kudya mangwanani-ngwanani. Hazvisi chete kuti kudya kwekudya kwakanaka kunofambisa mafuta ako, asi zvinogona kukubatsira kuti ureruke .
Dzidzo dzakaratidza kuti vanhu vanogara vachidya kudya kwemangwanani zvirokwazvo vanoyera zvishoma.
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