Ichokwadi chavanotaura: Chikafu chekudya ndicho chikafu chinonyanya kukosha chezuva. Ichokwadi, zvidzidzo zvinoratidza kuti kudya kwekudya kwekudya kwemazuva ekunze hakusi kubudirira pakurasikirwa kwepanyama sevaya vanodya kudya kwemanheru kwemanheru. Asi usadye chero nguva ipi zvayo yekare yakangwanani! Iva nechokwadi chekuti inogutsa uye iri nyore sezvo inonaka uye inonaka ine ushamwari.
Kukura Oatmeal Bowl
Chii ichochi? A kushandiswa kwekare-yakagadzirwa oatmeal iyo yakabikwa kaviri yehuwandu yemvura uye kaviri nguva yakawanda seyatmeal yakazara.
Mugumisiro wekupedzisira ndiwo chikamu chakawanda chekudya chinopisa.
Chikonzero nei ichi kuzadzwa: Chinokosha iyo marashi akare, ayo akanaka, akakwirira mune fiber, uye anogutsa zvakakwana. Uye sezvo zvikamu zviduku zvingaita kuti tive kunzwa tine nzara uye tisingabatsiri, hukuru hwekushanda hukuru hunowedzera. Dairy milk in addition filling protein.
Sei-ku: Muhari isina kubatana, shandisa 1/2 mukombe wakare-yakashandiswa, 1/4 tsp. sinamoni, dash yemunyu, 3/4 mukombe usina mafuta, 1/8 tsp. vanilla kubviswa, uye 1 1/4 makapu mvura. Uyai kune chemota uye kuderedza kuti muite semamera. Ika uye fukisa kusvikira yakakura uye yakasviba, 12 - 15 maminitsi. Rega kupora zvishoma kuti uite, uye fadza kuti uite.
Oatmeal Parfait
Chii ichochi? Kusiyana kwekuwedzera oatmeal, ichi chakakwana chikafu chilled oatmeal nemichero uye yogurt.
Chikonzero nei ichi kuzadza: Iwe watoziva kuti sei chikamu che oatmeal chiri kuzadza, uye michero mutsva ndechimwe chezvinhu zvakanakisisa zvezvisikwa zvakasikwa. Kunyanya, iwe unogona kudya zvakawanda zvayo usingadyi akawanda makoriyori.
Iyo yogurt inowedzera mamwe mapuroteni ku parfait.
Sei-ku: Tevera mazano ekuwedzera oatmeal ndiro. Refrigerate kusvikira yakanyungudutswa, inenge 1 1/2 maawa. Ita uye unopera kure nemichero yako yaunofarira uye nonfat yogurt.
Zvibereko uye Greek Yogurt Bowl
Chii ichochi? Iyo ndiro yemafuta-isina griki yomuGriki (yakadai sorudzi rwaFage kana Chobani) iyo yakabviswa nemichero yakawanda.
Iwe unogonawo kuwedzera zvakanyanya-fiber cereal uye zvishoma zvishoma zvitsvuku.
Chikonzero nei ichi kuzadza: Gurugiti yogurt yakaoma, yakasviba, uye yakakwirira zvikuru mumapuroteni. Wakabatanidzwa nezvibereko uye zviyo, iwe unowana purogiramu imwe-maviri yeprotini uye fiber kuti uwane kuzadza kwezuva rako. Uye marati anowedzera mafuta ane utano kuti akuchengetedze.
Nzira yekuita sei: Tanga nekuita chimwe che-calorie sweetener mu pachena isina mafuta-isina Greek yogurt. Izvi zvinonyatsotsvaga kunze kwetart flavor. Wedzerai michero yakakangwa (kufanana neFiji apulo uye bhanana) kana michero yakazara (yakaita raspberries uye blueberries). Fukidza nemafuta uye nutswe, uye shumira nehupuni!
Egg Scramble mu Mug
Chii ichochi? Iroi-jena-jena kana kuti-mazhi-chinotsiva chinopisa chinogadzira mu microwave . Majegi emuki anoremerwa nemakungu uye chiedza chechizi uye apedzeswa neaunofarira.
Chikonzero nei ichi kuzadzwa: Mazai machena uye asina mafuta asina mazai ega anotsigira mapuroteni, uye mhuka dzakagadzika ndeimwe imwe nzvimbo inogutsa yekugadzirisa fiber. Uye sezvo mazai evha ari akanaka kwazvo mumakoriyumu, unogona kuzvibatanidza ne-high-fiber foods sechiedza chinyorwa chechiChirungu (neine bhuru bhorosi) uye michero itsva (ine rutivi rwevungu).
Zvaungaita: Iwe uchada zvishandiso zvishomanana zvekishani uye zvigadzirwa. Pasi pose, iyo- yakadini yakanaka chaizvo.
Puroteni Powder muzvose
Chii ichochi? Izvo zvakakwana puroteni yakachena! Kune zvakawanda zveprotein podhesi pamashefu, kubva pamasero-based kune aya akaitwa kubva kune soy. Pane zvinoshandiswa nevanilla, zvisikwa zvakasiyana, uye kunyange chokoti zvinonaka. Purotini powder inofadza yevanhu vanoda kunzwa vakaguta mushure mekudya kwemanheru asi havakwanisi mazai kana yogurt.
Chikonzero nei ichi kuzadza: Zvokudya zvakadai sepancake uye chechi yeFrance zvinonaka uye zvishoma zvingakubatsira iwe kuti uchengetedze marori akawanda. Asi kakawanda kudarika kwete, kudya kwema carb-based mangwanani hauna puroteni yakawanda. Nokuwedzera mapuroteni powder unogona kufudza zvido zvako uye kuzadza panguva imwe chete.
Nzira yekuita sei: Kwepancake, ita batter nyore. Whisk muupfu uye gadzirira sezvinowanzoitika! Kana chiri chigunzva cheFrench, chengetedzei pfupa mubhagi rinoshandiswa kubva mazai mazai kana kuti mafuta-asingasviki mazai emvura, mukana wevanilla, uye zvishoma-kwete-calorie sweetener. Zvadaro gadzira zvimedu zvishoma zvingwa zvezvokudya mumusanganiswa, uye gadzira mu skillet yakasvibiswa nejasi risina. Yum!
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!