Mazano uye mapeji
Nehupenyu hwedu hwakabatikana, kuva nemafuro okukurumidza anowanikwa kunokosha kuti zuva ritange zvakanaka. Sezvo isu tisisiri kutora bagels uye donuts (iyo inopa huwandu hwemashizha asi kudya kwakakwana) zvakadaro, tinoda nzira dzekusimudzira nzira yekuwana utano hwakanaka hwekutakura-carb mangwanani kwechinguva chiduku. Heano mamwe mazano uye mazano ekutora nokukurumidza pasi-carb breakfast.
1. Zvinyorwa
Kungoshandura zvishoma zvakasara kubva kwekudya kweusiku hwekupedzisira ndeimwe yenzira dzakanakisisa dzekugadzirira kudya kwekudya zvinovaka. Imwe yezvakanaka ndeyokuti inogona kunge ine chikamu chakanaka cheprotheni . Mapuroteni anokosha pakuwana miviri yedu kubva pakutanga asi haisi nyore nguva dzose kugadzirira nekukura kukuru. Ndinoedza kuita chikamu chakawedzerwa kana maviri pamabiko ega ega kuitira kuti ini ndiwane zvakakwana zvekudya kwemanheru uye / kana masikati zuva rinotevera. Iniwo ndinoita mimwe miriwo apo ini ndiri kubika sezvo ivo nyore nyore kuiswa muchingwa chekudya chamangwanani kana omelet.
2. Iva Nezvokudya Zvakagadzirira Kuenda
Kuronga puroteni inogunun'una? Ita zvinhu zvose kunze kweusiku hwakatangira saka iwe unofanira kungozvikanda mu blender. Kuva nechikafu chinopisa, chakadai seEstant Flax Meal Cereal ? Isa firikisi , munyu, uye sinamoni mundiro pairi, saka iwe unofanira kungowedzera mvura inopisa uye peanut butter. Iwe unogona kuva nebhekoni kana soseji yakabikwa uye yakagadzirira kupa mu microwave.
3. Ita Pamberi
Zvokudya zvakawanda zvekudya zvekudya zvingagadzirwa mumutambo uye zvakare firiji kana mazaya. Semuyenzaniso:
- Mazai - Shingairira batch guru (nemiriwo kana muchida) uye mozoparadzanisa muzvikamu. Vanogona kuva firiji kwemazuva maviri, uye mazaya kwemarefu. Kubatana kwacho kunotambura zvishoma, asi vanogona kuravira zvakanaka. Chimwe chinhu chinoshanda zviri nani ndechokuita frittata . Frittatas inogona kushandisa chero mashizha kana zvikafu zvaunenge uine, uye zvasara zvinogona kushandiswa firiji kana mazaya. Izvo zvinosarudzwa ndezve "mini-frittatas" yakagadzirwa mupu muffin panzvimbo yekuita imwe huru. Bika pa 350 degrees Fahrenheit kwemaminitsi gumi nemashanu kana zvakadaro. Shandisa musina tambo muffin pan uye ugoita zvakanaka! Unogona kubika mazai mu buttered muffin pans nekungoputsa mazai mumukombe mumwe nomumwe. Wedzera chesi kana uchida. Bika sewaini-frittatas.
- Fukakisi chingwa - Inogadzira mbiriso yakanaka, kana edza izvi: Sungunusa cheese pamusoro payo, shandisa bhakoni, uye fukidza nemazai maviri akaomeswa (ona nzira inokurumidza mazai pasi).
- Muffin - Ita pasi-carb muffin uye ugova nazvo mangwanani, pamwe pamwe nedzimwe kottage cheese yeprototi (shandinamoni yakasimwa pa cottage cheese - yum). Mufini inopisa zvakanaka.
- Pancakes - Itai bhaketani guru repancake uye muchengetedze mufiriji kana firiji. Shandira nesirasi isina shuga kana sirasi yakagadzirwa nemishonga. Kana kuti kupararira nepanut butter uye / kana ushu husina jamu uye udye se sandwich kana gorosi pamhanya.
4. Kubika Kubika
Haisi mutoro wakawanda wokubika kana uchikwanisa kuzviita zvakanyanya.
Dzidza Kufara Mazai muPan: Chimwe chezvinhu zvandinoda (uye zvinonakidza) nguva yekuchengetedza maitiro ndezvokuita mazai akaomeswa mune duku duku risina tambo, muchizviputira mumhepo pasina midziyo (iwe uchiri kuwedzera kuwedzera mafuta kana mafuta nokuti izvi zvinoshanda). Zvinotora tsika inoshamisa kushamisa kuita izvi. Ndakamboita pamusoro pemvura yakatanga pakutanga, uye ndinofunga kuti ndakangosuwa pani kamwe chete. Kana ndichiziva kuti ndichange ndakamanikidzwa kwenguva, ndinosiya ganda rinopisa riri padhifu nekafu yebhotela kana ganda rekonakoni mafuta iyo. Ndinopinda mukicheni, shandura hove, uwane mazai, uye maminitsi maviri gare gare, mangwanani-ngwanani akagadzirira.
Ndinofarira kuakunda pamusoro pemimwe miriwo inopisa.
Microwave Eggs: Paunenge uchiita mazai akaoma mu microwave, unogona kuita zvimwe zvinhu panguva imwe chete. Dzidza nezvekubika mazai kune vanotanga .
5. Wraps, Burritos, uye Rollups
Kubuda kunze kwemukova? Edza mazai ako, huku, sausage, nezvimwewo, kupinda mucheka-carb tortilla uye uwedzere mishonga nemakodhi zvinokodzera kutora kwako.
6. Hapana-Cook Breakfasts
Zvigadzirwa zvemucheka zvakasvibiswa zvakadai se yogurt, ricotta cheese, kana cottage cheese zvinogona kusanganiswa nezvibereko zvakadai samajiki akaomeswa, uye nuts kana mbeu yeflakisi kuti iite kudya kwekukurumidza.
Kushushikana - Chero chepamusoro apa, kana soft tofu, inogona kushandiswa kugumbusa neprotein powder nemichero kana kunhuwa. Kana kudengenyeka kunogona kuitwa neproteine poda uye unsweetened soy kana almond mukaka, kefir, kana mvura. Zvimwe mapepa kuti uite iwe: