Kudya Kugadzirira MuMangwanani?
Kana iwe uri munhu anodya, unogona kugadzirira kudya kwekudya kunofadza mberi kuti uchengetedze nguva mushure mekushanda. Asi zvakadini nechingwa chako chamangwanani? Iwe unogona (uye iwe unofanira!) Shandisa utano hwakanaka hwekudya kwekudya hwekudya hwekudya hwemazuva ano kuti uite kuti mangwanani ako ave ane utano uye asingasviki.
Kana kuora kwekurema kana kuyerwa kwekuresa ndiyo chinangwa chako, kudya kwekudya kunotonhora kuchakubatsira iwe kusvika pachinangwa chako. Ichi chikafu che-300-calorie chiri nyore uye chinogutsa. Kana iwe uchigadzira zvigadzirwa zvisati zvaitika, zvinotora anenge maminitsi gumi kuti ugadzirire mangwanani.
Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Kwemafuro Prep Menu
- Scrambled Tex-Mex Eggs
- Nutty Steel Cut Oats
- Sweet Green Smoothie
Saka chii chinoita kuti kudya uku kuve kwakakosha? Ichi chikafu chamangwanani chichagutsa zino rako rinotapira, chidzikisa chido chako che carbs, uye tesa nzara yako yepineti, inoyevedza protein. Uye kana usina nguva yekuita zvikamu zvitatu zvekudya, ita chimwe chinhu pane urongwa. Chikamu chimwe nechimwe chekudya chinogadzira chisvusvuro chinogutsa pachako.
Zvokudya Zvokudya Zveseni Nokutanga Prep Shopping List
Kuti ugadzirire kudya kwekudya kwakanaka kwakadai, iwe unoda zvishoma zvigadzirwa zvekutanga. Iwe uchawana zvinhu zvose zviri munzvimbo yako yekutengesa zvekudya, saka hapana chikonzero chekuenda kune imwe pfuma yepamusoro kana mumakemikari ekupedzisira. Heino urongwa hwezvokudya zvekutenga.
Healthy Breakfast Breakfast Shopping Shopping List
- Mazai matsva kana mazai ega vatsvene
- 2 tomato
- 1 yellow anion
- 1 bhino sipinashi
- 2-3 maapuro
- 2-3 bhanana
- Cumin poda
- Garlic powder
- Oatmeal
- Salsa
Paunosarudza salsa, tsvaga chigadzirwa nemafuta akawandisa uye mashoma. Mimwe marangi ane zvinyorwa zvinotapira zvinonaka. Izvi zvinowedzera makirori uye shuga isina kukodzera.
Gadzirai Pasi-Kariori Yakaputika Mazai
Mazai ndiwo maitiro emuprotein. Uye mapuroteni anogona kukubatsira kuti unzwe wakakwana uye uchigutsikana. Asi mazai evha anowedzera mumafuta. Kune vanhu vazhinji, mazhenje angasava dambudziko. Asi kana iwe uchidya mazai zuva roga roga uye kana uri kuedza kuderedza uremu, mafuta ari mujecha anogona kuwedzera. Kana uri kuedza kuderedza makorikori, unogona kuita pasi-koriori yakatsvaira mazai nevatsvene chete vobva vawedzera vggies nezvinonhuwira zvekunaka.
Kuita kuti iyi-Tex-Mex yakagadziriswa mazai, saute 2 mapepuni maviri eonikisi yakakoswa uye 2 maspuniko ematoriwa akachekwa mukapu isina tsvimbo. Zvino wobva wawedzera 1/2 mukombe weii vatsvene uye usasise kumini, garlic powder, munyu uye pepper kumusoro. Dhikirai mazai nekukurudzira rubber spatula. Zvadaro pisa mazai uye pamusoro pavo nehaaping spoonful ye salsa itsva.
Mazano ekugadzirira nguva-nguva: Panzvimbo yekuparadzanisa majeka kubva mazai akazara mangwanani oga oga, atenga mazai ega vatsvene uye shandisa izvozvo panzvimbo. Iwe uchawana marita akaita seWeWhites mufiriji chikamu chedoro rako. Mukuwedzera, chengetedza vhiki yeeiii yeiiiii neyamatoo inotangira. Uzvichengetedze zvakasiyana-siyana zvekugadzirisa zvinotakura mufiriji yako uye uzviise kunze sezvinodiwa kana uchibika. Nenguva ino mazano ekuchengetedza, mazai anofanira kutora maminitsi mashanu kana pasi kuti vagadzirire. Iwe unogona kugara uchigadzirira kudya usiku huripo uye unodzokorora mangwanani, zvakare.
Gadzirira Oatmeal Pamberi
Zvadaro uchawedzera 1/4 mukombe yakabikwa oatmeal kune ndiro yako. Oatmeal ndiyo yakakwana yekufambisa mazai ako anonhuwira. Zvose mafuta anoyera anobatsira kuti ugare wakanzwa zvakakwana mangwanani ose uye fiber inopa mwoyo utano hwakanaka.
Saka ndeupi oatmeal inonyanya kukosha kurasikirwa? Vanhu vazhinji vanonakidzwa nenyama yakasvibirira yakagadzirwa nemashizha akacheka esimbi. Mukudya uku, simbi yakagadzirwa nesimbi (dzimwe nguva inonzi Irish oatmeal) inokonzera mavara maTai-Mex anonaka. Asi dzimwe dieters inosarudza kubwinya kwemavara ekare akazongerwa. Mafuta anogadziriswa anopa nguva yakafanana noutano hwakafanana neyesimbi yakagadzirwa zvakasiyana uye zviri nyore kugadzirira.
Saizvozvowo kune rumwe rudzi rwehupenyu hwekudzivirira here? Dieters angada kudarika mavara akasiyana-siyana kana akafananidzwa kare. Izvi zvinowanzo zvine shuga yakawedzerwa uye mamwe makoriri.
Nguva yekugadzirira kugadzirira chipiko: Ita bundu guru re oatmeal pachine nguva. Zvadaro tora 1/4 kapu yeiyo yekutengesa mumiti miduku uye uachengete mufriji. Mambakwedza, shandisa chidimbu chimwe chete mu microwave kuitira kuti danho iri rinotora zvishoma kudarika miniti.
Nyora A Quick Morning Smoothie
Chikamu chekupedzisira chekudya kwenyu kwekudya kwekudya kwakanaka kune utano hwakanaka hwe smoothie. Iyi kamukira yakachena uye inotapira asi haina kuoma zvokuti ichakuyera iwe pasi. Kuti ugadzirire smoothie, sanganisira izvi zvinoshandiswa mu blender:
- 1/2 apuro (akachekwa)
- 1/2 bhanana,
- 1 kapu sipinashi mashizha
- 1/2 kapu yemvura
* Pamazuva apo iwe unoda huwandu hweprotheni kuwedzerwa, wedzera imwe puniuni yevanilla protein powder.
Bhinda smoothie yako paunenge uchichera mazai uye uchidziya maori.
Nguva yekugadzirira kugadzirisa chinhu: Sungirai mabhanana mushure mezvo saka zviri nyore kubata uye nguva dzose zviripo. Ingotora mabhanana 6-8 akaibva, onai uye muveke muhafu. Ivaise pajoko rekoti uye uzvisunge mufiriji kweawa imwe chete. Apo ivo vakaoma vadzikanda pamwe chete mubhegi uye vadzorere zvakare mufriji. Havazobatanidzi pamwe chete, uye sezvo vatova mazhenje ivo vanobatsira kuchengeta yako smoothies kuziya kana iwe uchigadzirira.
Zvokudya Zvokudya Zvokudya Kwekudya Kwechingwa Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Zvokudya Kwemafuro
Saka chii chakakosha pamusana pekudya kwekudya kwekudya kwakachena? Zvokudya zvakakwana zvinoshandiswa zvakagadzirwa Tex-Mex mazai, oats anochekwa nesimbi uye maruva ane utano smoothie ane zvishoma pasi pe 250 calori uye pasi pe2 gramu yemafuta. Iwewo unobatsirwa nokudya maitiro maviri emichero, kushanda kwakanaka kwemavara mashizha mashizha matsvuku, maonda ane mapuroteni uye ane utano hwakakwana.
Iyi ndiyo chikafu chekudya kwekudya kwekudya kwakanaka:
Maoriro : 233, Fat : 1.5 g, Karhydrate 38 g, Protein 17.4 g, Fiber 9 g
Iyo kudya ine 30% yeprotini, 65% ehydrohydrate uye 5% mafuta chete.
Kutsvaga mamwe maonero evekudya kwekudya kwekudya kwekushambidzwa Tarisa mutungamiri uyu: Nzira Yokuita Nayo Kurara Kwekudya Kokudya Kwemafuro Kuti Ureruke Kurema