Unopedza nguva yakawanda sei uchidya kudya kwemazuva ose? Zvichida maminitsi gumi kana gumi, kana iwe wakafanana nevanhu vazhinji. Isu tinowanzokurumidza kuenda kubasa kana kuchikoro, uye hatidi kuita zvakawanda zvekukakavara pamusoro pekudya kwemangwanani.
Vamwe vanhu vanodarika mangwanani-ngwanani (kwete pfungwa yakanaka), uye vamwe vanodya kudya kwemafuro mumotokari, asi vanhu vazhinji vanodya kudya kwekudya kumba. Iwe unoda kudya kwekudya kwemanheru izvo zviri nyore uye zvinokurumidza kugadzirira - kushandiswa kuduku, zviri nani-kuitira kuti iwe unogona kubuda musuo nekukurumidza.
Iwe unofanirwa kudya kudya kwekudya kwekudya kwakakunakira iwe, saka heino maitiro mashomanana akajeka uye ane hutano mazano ekukuendesa kuenda mangwanani oga oga.
Cold Cereal
Kudururira chimwe chikafu chekudya chekudya chekudya chakasvibira mumudziyo uye kuwedzera mukaka kune anenge nyore sezvinoita kudya kwekudya. Zvizhinji zvekudya zvekudya zvemangwanani zvinosimbiswa nemavhithamini nemaminerari, asi mazhinji acho ane zvakawanda zvehuga. Sarudza zviyo zvinenge zvakanyanya mufiber uye zvishoma zvishoma zvakasviba shuga. Chinangwa chemajamu mashoma kusvika mashanu ega shuga kuburikidza nekushandira.
Imwe inoshumira inenge 3/4 yemukombe, pamwe chete ne 1/2 mukombe wemukaka (kunyanya pasi-kana kuti isina mafuta). Kana izvozvo zvisina kukwana kukuzadza iwe, unogona kukomberedza kudya kwako kwekudya necheka kana maviri ezvigunwe zvezviyo zvakagadzirwa nepeanut butter uye girasi re 100-percent yezvibereko kana jisi yemiriwo. Iyo yega yega uye peanut butter ichawedzera mamwe fiber, utano hwakanaka hwemafuta, uye mapuroteni anozoita kuti unzwe wakakwana kusvika mangwanani.
Muto unowedzera mavitamini, mineral, uye phytochemicals.
Smoothies
Wako blender angave iwe waunofarira kudya kwekudya kwekambani yekudya kana iwe uchida kuoma uye kunonaka michero smoothies nemichero yakachena uye yechando pamwe nemukaka, mvura kana jisi. Tevera idzi smoothie tips kuti uite chibereko chekutanga che smoothie, uye zvino edza nemhando ipi zvayo yemichero yaunoda.
Kana iwe uchida kutapira zvishoma, iwe unogona kuwedzera uchi hudiki, kusaswa kwe shuga (kwete kunyanya, kunyange zvakadaro), kana pakiti yekunakidza maitiro.
Simbisa simba rekudya re smoothie yako nekuwedzera mamwe mafuta eflakisi kana kuti mirikisi yembeu uye imwe yogurt yakachena kana peanut butter. Mafuta ane utano uye mapuroteni akabatanidzwa nefiber muzvibereko zvichabatsira kuti ugare uchinzwa zvakakwana kwenguva refu. Dzivisa michero yekutengesera smoothie inosanganiswa iyo inowanzo shuga nemafuta ekugadzirira, uye usapinda muedzo wekuwedzera mamwe mapeji e ice cream, izvo zvichaita kuti kudya kwako kwakanaka kwekudya kwakanaka kuve shanho yepamusoro.
Chikafu chamangwanani Sandwiches
Izvi zviri nyore kuita kubva pakutanga uye kungotora maminetsi mashomanana. Soroka kana fry yeii uye mushumire pa 100-muzana yega yega yegorosi yegorosi ye sandwich yekutanga. Wedzera kufarira uye tambo (uye calcium ) nechakasi chechizi, kana kuwedzera mushwa, pepper, uye anyanisi kuvha rako rakakanganiswa. Gadzira zvigadzirwa usiku huno uye uzvichengetedze mufiriji kuti uchengetedze nguva.
Kana iwe usingadi mazai, ita bhinzi rekotani bakura uye jelly sandwich ne nut butter, 100-percent yezvibereko zvinopararira, uye chingwa chose chezviyo. Kana kuti pane chimwe chinhu chakasiyana, edza peanut butter uye chigunwe chemichero.
Ichokwadi kuti hapana hurumende yepamutemo inoda kuti iwe udye chete zvokudya zvine mazai, shuga, kana zviyo zvekudya zvekudya. A kete tsvina sandkey ine mitsva uye masardard pachingwa chakakodzwa chose chisarudzo chakanaka chero nguva yezuva. Chero chero rudzi rwechikwereti chaunosarudza, iva nechokwadi chokuti unoshandisa zviyo zvese zvezviyo, bagels, wraps, kana kuti muChirungu muffin kune imwe fiber.
Iwe unogona zvakare kutenga sandwiches yakagadzirwa yakagadzirirwa yakagadzirwa munzvimbo yefriji yezvokudya zvako kwekukurumidza kupisa-uye-kudya kudya kwekudya. Vamwe vari nani kune iwe kupfuura vamwe; verengai mavara kuti muwane sandwiches ari pasi pemafuta, sodium , uye makori.
Hot Cereal
Kungofunga nezvehuni yehuni inopisa nesinamoni uye michero yako yaunoda inogona kuita kuti unzwe uchitonhora uye unofadza.
Oatmeal iri nyore kugadzira kana pachitofu kana mu microvheve. Mafuta akavhenganiswa oatmeal anowanikwawo muzvitoro zvezvokudya, asi iwe unogona kunge usingadi shuga yakawedzerwa uye zvinonaka zvekuuya nazvo.
Kana iwe usati uri fan of oatmeal, unogona kudya gorosi yegorosi kana kuedza quinoa , mbeu inonaka uye ine utano inogona kushandiswa seyatmeal. Chero chipi nechipi chinotyisa chaunosarudza, kusimbisa chikafu nekuwedzera blueberries, strawberries, kana michero yakachekwa, pamwe nemiti yakakangwa yakadai sepecans, walnuts kana maarmond. Shumira mukaka kana 100-percent muchero wezvibereko.
Leftovers
Zvokudya zvakawanda zvinobatanidzwa nekudya kwekudya kwemafuro, semiti inotapira, mazai, bhakoni , mascake, waffles uye chirafu cheFrench ne gobs ye maple syrup. Asi hapana chakakanganisika nekudya zvisiri zvekudya zvekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwemafuro panzvimbo, sezvasara zvaunacho kubva pakudya kweusiku huno. Sezvakaita chero kudya kwekudya kwekudya kwekudya kwakanaka, iva nechokwadi chekuisa mapuroteni uye zvakawanda zve fiber kuitira kuti ugare wakakwana kusvika masikati. Pisa chidimbu chekuku nehuwandu hwehwuri hwebhinzi kana mimwe miriwo kune rumwe rutivi. Wedzera chidimbu chezvokudya zvezviyo zvakakwana uye ushande nechinwa chine utano semvura, mukaka wakaora-mafuta kana 100-percent juice.
Iva nezvokudya zvisiri nyore zvakagadzirirwa kune avo vanopisa zvakanyanyisa mangwanani kana iwe uchifunga kuti hauna nguva yekudya kwekudya chamangwanani. Tora zvido zvako zvepamusoro uye zvokudya zvekudya zvakagadzirwa mumaminitsi mashoma.
- Munhu mumwe nomumwe yogurt makombe
- Zviprotini mabhandi
- Zvimwe zvikwama zvekugadzirisa nzira yekutengesa
- Yese-zviyo kana bran muffin
- Fungidza mazai akaoma
- Zvimwe zvinokwana zve 100-percent yejusi jisi
- Muchero mutsva samaapuro, mabhanana, uye mapeari