Tanga zuva rako nekodori yakaderera, yakakwirira-mapurotini mangwanani
Unotanga zuva rako nehutano hwekudya kwekudya mangwanani-ngwanani here? Kana iwe unotakudza pamusoro pezvokudya zvakakodzera, zvakagadziriswa zvekukurumidza kwesimba? Kana mambakwedza ako akazara, iwe unoda zvose zviviri nekukurumidza simba uye kudya kunovaka muviri. Zvokudya zvaunosarudza zvinofanira kunge zviri nyore, asi zvakare zvizere zvinoshandiswa pakugadzira mabasa ako kubasa uye kumba.
Shandisa gwaro iri kuti uzadze kicheni yako nekusarudza zvakanaka kwekudya kwako mangwanani.
Uye nokuda kwezviitiko izvi apo iwe haugone kugadzirira kudya kwekudya kwakanaka kumba, shandisa urongwa pasi pasi kuti udzidze kwaunenge uchiwana kuwana utano hwakanaka hwekudya kwekudya mangwanani-ngwanani.
Chii Chine Utano Hwakadhinha?
Kudya kwekutanga kwezuva kunofanirwa kukupa iwe utano hwakanaka wemakinehydrates ye simba, fibiti kukubatsira kuti unzwe wakakwana, mapuroteni kuti abatsire mukukura kwemasumbu nekugadzirisa, uye mafuta ane utano hwekuita satiety. Zvizhinji zvekudya zvekudya zvekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya Chikafu chakagadzirirwa nemazai, bhakoni, uye mbiriso zvinogona kuvhara makori 500 kana kupfuura. Uye kunyange "utano hwakanaka" kudya kwekudya kwemafuta sewaatmeal, zviyo zvose zvezviyo, kana kuti avocado toast inogona kuva yakakura mumakirori, zvakare.
Kuti ubatsire kuyerwa kwemazivi kana kuyerwa kwekureruka, zvakanakira kutora koriori kuverengwa. Kana kudya kwekudya kwekudya kwako kukuru kwezuva, ipapo makirogiramu 500 kana 600 angave akakodzera.
Asi kana iwe ukadya kudya kwakasiyana-siyana masikati, idya kudya kwemazuva mashoma, uye kudya kwakakura, ipapo kucheka makoriki pazvokudya zvingangodaro kungave kwakachenjera.
Ichokwadi kuti izvi hazvirevi kuti iwe unofanirwa kutema kudya kwakanaka kwekudya kwekudya mangwanani-ngwanani semafuta akazara kana mafuta ane utano, asi iwe unofanirwa kuva nehanya nehuwandu hwemugove kuti uchengetedze zuva rega rega caloric kudya muhutano hwakanaka.
Healthy Breakfast Breakfast
Gadzira kudya kwako kwemanheru kumativi ose ezvokudya zvokudya zvekudya zvokudya zvekudya. Izvi zvinosarudzwa zvakazadza mapuroteni uye fiber, asi zvakaderera mumafuta, shuga yakanatswa, uye makoriyori. Zvokudya izvi zvinobatsira kubvisa chido chamangwanani, kudzivirira kudya zvisina njere, uye kunatsiridza chikamu chekutonga zuva rese.
Healthy Breakfast Breakfast List
- Kwete-mafuta echiGiriki yogurt
- Mazai
- Jira rinopenya
- Low fat turkey breakfast sausage
- Sirasi yakacheka oats kana oatmeal yakajeka
- Pakavhuvhuvhuvhuta turkey
- Mazamu kana kuti mukaka wakazara mafuta kana mukaka wose kana uchishandiswa mumwero
- Zviyo zvose zvezviyo
- Whole grain cereal
- Seasonal berries
- Bananas
- Apples
- Fresh salsa
- Sipinachi
Nezvivako izvi, unogona kugadzirira kudya kwekudya zvinovaka muviri nguva refu uye kuchengetedza vhiki yezvokudya zvine utano mufiriji. Nenzira iyo, kugadzirira kudya kunongotora maminitsi mashanu kusvika kune imwe mangwanani oga oga.
Chikafu chekudya Zvokudya zvekudzivisa
Zvakawanda zvekudya zvekudya kwekudya kwekudya kwekudya kwekudya kwekudya zvekudya zvekudya zvekudya zvekudya zvakashata zvinodyiwa mangwanani Zvokudya izvi kazhinji zvakazadzwa neshuga yakagadzirwa uye yakanatswa mbeu, yakakura mumakirori uye yakaderera muzvibereko. Kunyange zvazvo zvingava zviri nyore kubata uye kuenda, zvinowanzosiya iwe uchinzwa nzara uye chigamba mukati meawa kana kupfuura. Kana izvozvo zvikaitika, iwe unogona kunge uchida kumira pane vending machine kana nzvimbo yekutengesa yezvokudya zvisina kudya.
Chikafu chekudya Zvokudya zvekudzivisa
- Sugary grain
- Bagels
- Pastries nezvimwe zvinhu zvinotapira zvakabikwa
- Juice
- Flavored coffee creamers (kunyange mafuta asina-mafuta!)
- Breakfast breakfast
- Mumwe-kushumira anofarira oatmeal pakiti
- Mamwe mazai echando emangwanani echingwa
Healthy Breakfast Breakfast Zvokudya uye Mazano
Kana uchikwanisa, gadzirira kudya kwako kwekudya kumba. Nenzira iyo, unogona kudzora zvinoshandiswa uye mishonga muzvokudya.
- 9 Zvokudya Zvokudya Zvakanaka Kunoita Ma500 Calories
- My Favorite Quick and Easy 300-Calorie Breakfast
- Healthy Morning Smoothie Recipes
- Nzira Yokuita Nayo Low-Calorie Omelet
- Nzira Yokuita Nayo Doro-Koriori Inwa Kawa Pamba
- Quick Post-Workout Zvokudya
- Ita-pa-Home Healthy Egg McMuffin Sandwich
- Healthy Breakfast Breakfast Zvimwe zvevana
Mapozano Okubika Kwehutano Kokudya Kwekudya
Kunyange kana iwe usingateere kamukira, iwe unogona kugadzirira kudya kwekudya kwakanaka uye zvishoma zvishomanana. Somuenzaniso, protein-rich plain Greek yogurt inonakidza ne ½ mukombe ye blueberries. Kana kukanda mamwe makisikiti akaiswa mucheka uye tsvuku yepepuru tsvuku yakatsvaira muzhizha dzakasvibiswa mazai echitsvina kutanga kwezuva.
Kana iwe uchitevera imwe yemapindu mapeji emangwanani, zvinobatsira kuti uwane zvishomanana zvekubika zvishandiso. Kana iwe ukabika mazai, iva nechokwadi chokuti une yeti kwete yetikiti skillet. Nenzira iyo haufaniri kushandisa mafuta kana bhotela apo iwe unopesana kana uchida. Iniwo ndinochengeta chicken mushando mufiriji. Pandinoita omelets, ndinoshandisa nzvimbo panzvimbo yemafuta emaorivhi kana mafuta kunyorera zvinonwisa anyezi kana shallots kuwedzera pakuzadza. Uye kana iwe uchida oatmeal, ita ganda guru rehaati kamwe kamwe muvhiki. Zvadaro zvigovera muzvivako zvisina kushandiswa kuti ugare mufiriji uye kupisa mu microwave mangwanani oga oga.
Idya Healthy Fast Food Chikafu
Kana wakabatwa uchivhima kudya mangwanani, iwe une zvishoma zvingasarudzwa. Maresitorendi akawanda anopa chibereko chitsva, oatmeal kana chiGiriki Yogurt. Kana iwe uri sarudzo chete zvokudya zvinokurumidza, shandisa mazano aya.
- Kwokuwana Iko Utano Hwakudya Zvokudya Kwemahombera Sandwich-Fast Fast Guide
- Nzvimbo Yakaderera Pakati Pevhiri Donuts paDunkin 'Donuts
- Nzira Yokuraira Nayo Low Calorie Drink pa Starbucks
- Zvaunofanira Kuraira paJamba Juice Kana Uri KuDye
- Nzira Yokudya Noutano paPanera Bread
- Zvose Zvakatungamirirwa kuMutambo Wokudya Zvokudya Zvokudya
Yeuka, nechinguva chiduku chekugadzirira, zviri nyore kugadzira kudya kwekudya kwakanaka kwakachengetedza iwe kunzwa wakakwana uye kugutsikana. Chengetedza pato yako uye firiji yakachengetwa zvakanakisisa zvekudya kwekudya kwekudya kwekudya uye kushandisa utano hwakanaka hwekubika kuti uchengetedze marori uye mafuta ari kutonga.