Kutsvaga Kwakakurumidza uye Kakawanda
Zvinogona kuva zvakaoma kuziva zvingagadzirirwa kudya mangwanani-ngwanani apo iwe uri mutsva kunotsika-carb kudya . Kana iwe wakambojaira kusvika kune bhokisi rekudya, chingwa chechingwa, kana pakiti ye oatmeal, inogona kuuya sechinhu chinotyisa kuziva kuti iwe unofanirwa kuuya nechirongwa chekudya chakangonaka zvakasiyana. Asi usanetseka, pane zvakasiyana-siyana zve-carb breakfast breakfast.
Mazai
Mazai haafaniri kunge ari vevane Svondo mangwanani. Heano dzimwe nzira dzokuita kuti zvikurumidze uye zviri nyore:
- Vangangotanga vangave vachida mamwe mazano ekuita mazai nenzira dzakasiyana. Mashoko akanaka ndeokuti iwe unogona kuvabikira nenzira dzakasiyana-siyana, kubva pakubikira nekubika kune frying uye kunyange microwaving. Iwe unogona kutenga mazai akaoma akabikwa kana iwe usingadi chero kukakavara zvachose.
- Ita frittata yemiriwo uye wozoisa firiji kana friji yekushandiswa kuti ubudise uye microwave. A frittata rudzi rwemuchinjikwa pakati pe omelet uye chiki, yakagadzirwa pachitofu uye dzimwe nguva yakapera muchoto. A frittata inzira yakanaka yekushandisa mashizha asiripo nokuti unogona kuisa chero yemiriwo yaunoda mairi. MuItaly, frittatas zvinhu zvinowanikwa mumabiko akaunzwa kubva kumba. Hazvitore nguva yakareba kuita, uye zvino unogona kuzvishandisa kune zvimwe zvokudya.
- Zviri nyore zvakare kungoparadza zvimedu zvega uye chezi nemazai. Iwe unogona kuita batch yakakura yeizvi uye chengetedza zvinyorwa muzvikwama zveplastiki zveputi.
- Omelets imwezve nzira yakakura yokushandisa nyama yakasara nemiriwo.
- Kushanda kwemazai anogara akachekwa kana akaomeswa anokurumidza kuita. Kana iwe uchigona kutarisa kubvarura mazai akaomeswa chete nepani iwe unogona kutema pane kucheneswa. Kushumira mazai ane michero ine shuga shoma uye muffin muflakisi , uye iwe unowana kudya kwekudya kwakakwana.
- Mazai Florentine iri nyore nyore kushandisa sipinashi yakaoma.
Zviyo
Zvokudya zvinogona kuva dambudziko pazvokudya zvakaderera-carb nokuti zvakakwirira mumakhahydrates nehupenyu hwavo. Heano dzimwe nzira dzakapoteredza:
- Zvimwe zviyo zvinotonhora, zvakadai seChristian K, zvino zvinouya muchitsiko chakadzika-carb. Kunyange zviri nani ndezvimwe zvezvirimwa zvakakwirira-zvakadai seAll Bran uye Fiber One. Iwe unoda kunyatsotarisa mavara, sezvo maitiro akachinja.
- Iko kune zvimwe zviyo zvakashata zvakasviba-carb, zvakadai seFlax-O-Meal, zvinogona kutengwa paIndaneti. Kana, iwe unogona kuita flax cereal mubhokisi rako.
- Iwe unogona kuita yako pasi-carb granola uchishandisa makungu nembeu panzvimbo ye oatmeal kana zvimwe zviyo uye usingawedzere shuga.
- Vamwe vanhu vatsva vanoita mararamiro emakoro egorosi vachishandisa mazai uye ricotta cheese.
- Hazvingaiti sezvinonzwika, unogona kugadzira mapuroteni emaprotheni (TVP) faux oatmeal iyo inoshamisa sechinhu chaicho.
Yekangwanani Breads
Iwe unofanirwa kuchinja kana iwe chaiwo wekudya kwekudya wakagadzira zvigadzirwa uye mbiriso kuti udzikise marashi.
- Muffin, mabhisikiti, uye mamwe chingwa zvinogona kuitwa kubva pakudya kwefrix , maarmond uye zvimwe zvidhi .
- Tenga koro-carb pancake mix, kana kuti ita nayo kubva pakatanga .
- Microwave breakfast puddings yakanaka. Isai furukisi kudya uye / kana maarmond muhombodo nemvura, mazai, uye zvinonhuwira zvakadai semabriji, kirimu chechi, peanut butter. shandisa pfungwa yako. Iwe unogonawo kugadzira chia mbeu yekudya pudding isina kubika, kungovhenganiswa ne yogurt nemvura uye firiji usiku hwose.
Yogurt, Cottage Cheese, Ricotta, Tofu
Sarudza mahara-carb dairy uye zvinhu zve soy kuti unakidzwe kwekudya kwemanheru.
- Zvigadzirwa zvemucheka zvakasvibiswa zvakadai sega yogurt , cottage cheese, kana ricotta zvinogona kusanganiswa nezvibereko, zvakadai samajiki akaomeswa, uye nuts kana mbeu yeflakisi kuti zviite kudya kwekukurumidza.
- Zvose zvepamusoro zvinogona kushandiswa kuita kudya kwekudya mangwanani-ngwanani kuzununguka neproteine poda uye michero kana kunhuwa. Kana, kudengenyeka kunogona kuitwa neproteine poda chete uye unsweetened soy mukaka, kefir, kana mvura.
- Shandisa tofu sepuroteni yakakura. Kuzununguka kunogona kuitwa kubva ku-soft tofu, nepo firmer zvinyorwa zvinogona kushandiswa mu- tofu scrambles nezvimwewo ndiro.