Tsvaga kudya kwakanaka-kwakanaka kwekudya mangwanani-ngwanani kuti ubatsire nekurasikirwa kwekurema
Iwe unomanikidzirwa kwenguva kuitira mangwanani, asi izvozvo hazvirevi kuti iwe unofanirwa kuzviita kusvikira masikati pasimba risina chinhu. Inguva yekurega kusimuka mangwanani-ngwanani! Aya ma-300-koriori yemangwanani emafungiro akareruka, anokurumidza uye nyore kugadzirira.
15 Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya
Nzira yakanakisisa yekudya kudya kwekudya kwakanaka, kudya-kwakanaka mangwanani ose ndeyokugadzirira kudya nguva isati yasvika.
Iwe unogona kugadzirira vhiki yehusiku yezvokudya zvekudya zvine utano mune imwe awa kana zvakadaro Svondo . Zvadaro tangozviisa mufiriji uye vakagadzirira kuenda kana iwe wagadzirira kudya. Iwe unogona kushandisa zvakare chero ipi zvayo mazano mangwanani.
Kudya kwekudya Burrito
Kana iwe uchida kudya kwakanaka mangwanani, kudya kwemazuva ano kwemazuva ano kunobatsira kupedza nzara yako .
- Amai vemavara, 2, vakatsvaga
- Low-fat cheese, 1 oz.
- Salsa, 2 Tbsp.
- Yese-gorosi tortilla, 1
- 187 makori
Yakanaka uye Nutty Oatmeal
Iyi yekusvini izere nefiber kuitira kuti ikubatsire kubvisa zvishuvo zvinowanzopoteredza 10 kana 11 mangwanani.
- Instant plain oatmeal, 1 pakiti
- Peari, 1 svikiro
- Uchi, 2 tsp.
- Amamondi, akachekwa, 1 Tbsp.
- 300 makoriori
Waffles uye Banana
Une dino rakanaka here? Izvi mangwanani anogutsa zino rako rinotapira asi rinopawo zviyo zvakakwana kuti uchengetedze simba rako rive rakasimba .
- Mvura yakadzika yakazara-zviyo zvewaini, 2
- MaPecans, akachekwa, 2 Tbsp.
- Banana, hafu
- 300 makoriori
Zvokudya zveMidhaveve
Unoda kukurudzira kweprotheni mangwanani?
Iri sandwich rinopa ma gramu 17 eprotini chete 250 makori. Uye mukaka unowedzera zvimwe!
- Jimmy Dean Anofadza Applewood Smoke Chicken Sausage, Egg Whites & Cheese Muffin Sandwich
- 1% mukaka, 4 oz.
- 300 makoriori
Denny's Breakfast On-The-Go
Kana iwe uri mumugwagwa uye uchida kumira kuti urumidze kuruma, hausi kurambidzwa kudya.
Denny's ane urongwa huno hutano hwakachengetedza kuti uchengetedze kudya kwako munzira.
- Fit Fare Yakachengetwa Veggie Omelet (hafu)
- Mutauro weChirungu (hapana mafuta)
- 300 makoriori
Jamba Juice
Kana iwe uri kumhanya uye uchida kunwa zvinokurumidza kukuza iwe, uchawana zvisarudzo zvishoma paJamba Juice kugutsa nzara yako mangwanani. Asi iwe unogona kusarudza ndeye yogurt kana oatmeal ndiro.
- Strawberry Greek Yogurt Bowl
- Mvura ine lemon
- 300 makoriori
Zvokudya uye Zviyo
Vakawanda dieters vanoda zviyo, asi rudzi rwekudya iwe unosarudza runoita mutsauko mukuru. Iva nechokwadi chekutora bhokisi rose rezviyo kuti uwane fiber ichakubatsira iwe kushaya uremu .
- Zvose-zviyo oat cereal, 1 c. (Sarudzo yangu Cascadian Farms Honey Nut Os)
- Umukaka usina mafuta, 1 c.
- Blueberries, 1 c.
- 300 makoriori
Savory Breakfast Wrap
Ndinoda kuita chikafu ichi chemangwanani kumba kana ndine nguva shomanana yekugadzirira kudya. Zvinotora maminitsi mashanu uye nguva dzose zvinogutsa nzara yangu. Kuti ndiite, ndinongoronga chesi uye bhakoni mu tortilla uye kupisa kusvikira cheese inyauka. Zvadaro ndinodira apuro uye ndoisa kudya kwekudya pahote yekushumira.
- Chikoro cheCanada, 2 zvimedu
- Shredded cheddar, ¼ mukombe.
- Soft corn tortilla, 1
- Apple, 1 shoma
- 300 makoriori
Waffle Sandwich
Hapana chingwa mumba? Hapana dambudziko! Ingoita kuti iyi idye-yakasununguka kudya kambani sandwich newaffles.
- Yese-gorosi bherberry waffles inopararira ne:
- Uchi, 1 Tbsp.
- Chikamu-skim ricotta cheese, 2 Tbsp.
- 284 makori
Coffee Shop Quick Breakfast
Mamwe mabhizimisi ekofi anoshumira oatmeal kuti iwe unogona kuraira kana iwe uri kuenda. Asi iwe unogonawo kukandira pakiti muhomwe yako uye kuronga kapu yemvura inopisa nekofi yako. Kana iwe usingadi cappuccino, chengeta iyi imwe mhando yewaini yekunwa inodya-yakanaka .
- Kashi apple cinnamon oatmeal, 1 pakiti
- Small skim cappuccino
- 280 makorikori
Maoriro neCereal
Iyi yekudya kwekudya kwemanheru inobatanidza fiber uye e-antioxidant-yakawanda majikiji kuitira utano hwakatanga kusvika zuva rako.
- Yakakura-fiber mbeu, 1 c.
- Mixed berries, 1 c.
- Umukaka usina mafuta, 1 c.
- Kafi, ine kuputika kwemukaka usina mafuta
- 260 makori
Shona Muffin uye Yogurt
Endai zvakanyanya pasi-koriori nekudya uku nokukurumidza. Shandura muffin rechirungu yeaffle kana uchida.
- Yese-yegorosi muffin Shona
- 100-calorie-fruit-flavored Greek yogurt,
- 220 makoriyori
Toast uye Bacon
Dzimwe nguva unongoda kuchidya chebhekoni. Itai kuti ive yakaderera koriki yekushambidzana pamwe nekubatanidzwa.
- Yakaderedza-koriori chingwa, 2 zvimedu
- Almond butter, 1 Tbsp.
- Turkey bhakoni , 2 zvimedu
- 240 makoriyori
Simple Smoothie
Kana iwe uchida kubuda musuo nekukurumidzira, kanda zvinhu izvi mu blender uye utore kudya kwako kwakanaka kwekudya pa-the-go.
- Umukati wekamu, 4 oz.
- Low-fat fat Greek yogurt, 4 oz.
- Mabriji, 4 oz.
- 236 makorikori
Nherera nechepamusoro peMheon
Mucheka unotapira unobatsira kudya kwemazuva ekunze kunoratidzika kuva kwakanyanyisa.
- Raisin Bran, 1 c.
- 1% mukaka, 1 c.
- Makononi cubes, 1 c.
- 225 makoriyori
Zvimwe Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya
Kana uchinge uine imwe nzvimbo yakawanda yekoriyamu muzvokudya zvako mangwanani, edza chero ipi zvayo mazano. Aya ma-350-koriori yemangwanani ekufungidzira achaita kuti ugutsikane kusvika panguva yechingwa.
Apple & PB Bagel
- Thomas 'Yese-zviyo Bagel, 1, akabatwa ne:
- Skippy Yakagadziriswa-Fat Mafuta Anonzi Peanut Butter, 1 Tbsp.
- Granny Smith apple, maduku, 1, akachekwa
- 335 makori
Yummy Yogurt
- Chobani Low-fat Greek Yogurt, ½ c., Yakave ne:
- Low-fat granola (pasina mazambiringa), ¼ c.
- Amamondi, akazununguka, 1 tsp.
- Uchi, 1 Tbsp.
- Blueberries, ½ c.
- 300 makoriori
Chikafu chamangwanani Sandwich
- Pepperidge Farm Yese-gorosi Muffin Chirungu, 1, yakaparadzaniswa hafu uye izere ne:
- Jira rinopenya, 3, rakatsvaga
- Sipinachi, ½ c.
- Dhapa yeAlpine Yakagadzirwa-mafuta Cheddar Cheese, 1 slice
- Nyanya, 1 slice
- 270 makorikori
Dzokorodzwa Kudenga Oatmeal
- Instant oatmeal (plain), 1 pc, yakaiswa ne:
- Umukaka usina mafuta, ½ c.
- Fuji apple, maduku, akachekwa
- Sinamoni uye shuga tsvuku, 1 tsp.
- Walnuts, akachekwa, 1 Tbsp.
- 255 makoriyori
Berry Good Waffles
- Nutri-Grain Eggo Low-mafuta Zviyo Zviyo Zviyo, 2
- Stonyfield Farm Farmfat Plain yogurt, ¼ c.
- Strawberries, ½ c.
- Maple syrup, 2 tsp.
- 246 makori
Nzvimbo yeSouth yeBorder Breakfast
- Amai vari vatsvene, 3, vakatsvaga, vakaputirwa ne:
- Nyuchi dzakasviba, dzakashambidzwa uye dzakasvibiswa, ¼ c.
- Sargento Yakagadzirirwa-Mafuta Cheddar Yakachena, yakasvibiswa, 1 oz.
- Salsa, 2 Tbsp.
- 191 makori
Hungry for more? Tsvaga zvizere zvekusarudza zvokudya zvekudya zvekudya, mapeji, uye pfungwa .
* Yakagadzirwa naMalia Frey, Weight Loss Expert