Nthawi zambiri ndimamva kuchokera kwa othamanga, "Kodi chakudya cham'mawa chimadya chiti?" Chimene mumadya m'mawa anu othamanga sichiyenera kukhala chosiyana ndi chakudya chanu cham'mawa nthawi zonse m'mawa. Muzochitika zonsezi, mukufuna kuyamba tsiku ndi chakudya chabwino, chopatsa thanzi.
Kaya muthamanga kapena kuchoka kukagwira ntchito kapena kusukulu, chinsinsi chokhazikitsa chakudya cham'mawa chimakhala bwino.
Yesetsani kuphatikizapo magulu atatu odyera odyera. Muyeneranso kuyesa kuphatikizapo mapuloteni, mapangidwe ovuta, ndi mafinya kuti apereke mphamvu ndikuthandizani kuti muwononge njala.
Anagwidwa maganizo pa zomwe mungadye? Nawa malingaliro a zofufuzira zofulumira ndi zowonjezera kuti zithandize kuyendetsa kwanu.
1. Oatmeal ndi Yogurt: Konzani phukusi limodzi oatmeal ndi pamwamba ndi 1 kapu ya mafuta ya vanila yogurt wopanda mafuta ndi supuni 2 zoumba. Pawiri ndi ma ounces a calcium-olimba, yowonjezera madzi a lalanje.
2. Apulo ndi Tchizi: Pawiri apulo apamwamba kwambiri ndi 1 olemera awiri a cheddar tchizi ndi 1/4 chikho walnuts kapena amondi.
3. Mphamvu Zamagetsi ndi Banana: Fufuzani mipando yachitsulo / mphamvu yomwe ili ndi magalamu atatu kapena asanu a fiber ndi 10 magalamu a mapuloteni. Odwalla, Kashi GoLean, KIND, ndi TruSoy ndizo zabwino zomwe mungasankhe. Gwirani nthochi, nayenso, kuti mupite kadzutsa kofulumira koma kathanzi.
4. Smoothie: Ndi zinthu zingapo monga zipatso za mazira, yogurt, ndi madzi, mukhoza kukwapula smoothie chopatsa thanzi komanso chokoma mu mphindi zingapo.
Yesani imodzi mwa maphikidwe abwino a smoothie .
5. Bokosi la Peanut pa Mkate: Zakudya ziwiri zam'mwamba mkate woumba mtima ndi supuni 1 ya mandimu. Khalani ndi chikho chimodzi cha yogour wopanda mafuta ndi ma ounces asanu ndi awiri a madzi a lalanje kuti muzithetsa.
6. Chakudya ndi Mkaka: Chakudya cham'mawa chofulumira, khalani ndi makapu awiri okonzedwa bwino ndi 1 chikho cha 1 peresenti ya mkaka kapena mkaka wa soy, komanso 1/2 ya bagel yonse yomwe imakula ndi supuni imodzi ya supuni ndi ma ounces a orange.
7. Greek Yogurt Parfait: Ngati mukufuna smoothie mofulumira, tulukani blender ndikungosakaniza zipatso ndi yog yogurt. Ikani chikho cha 3/4 cha mafuta ochepa kwambiri a Greek yogurt kapena kanyumba tchizi mu mbale kapena chikho. Pamwamba ndi 1 chikho cha chinanazi chunks, blueberries, kapena papaya ndi kuwaza supuni imodzi yowonjezera tirigu.
8. Mankhusu Amadulidwa Ndi Zipatso ndi Mavitamini: Pamwamba pazitsamba zonse (mtundu wa chisanu ndi wabwino) wokhala ndi mafuta ochepa ochepa okhuta mafuta ndi 1 chikho cha strawberries, raspberries, kapena mabulosi akuda.
9. Chakudya Cham'mawa Chakudya Burrito: Mangani mkaka wa kadzutsa pogwiritsa ntchito mazira oyamwa mazira (dzira limodzi kapena azungu azungu), tsabola wofiira wofiira, ndi supuni imodzi yokhala ndi cheddar tchizi.
10. Chisilamu Muffin ndi Zipatso: Pamwamba pa tirigu wonse English muffin kapena toast ndi supuni imodzi wopanda kirimu tchizi ndi sitiroberi magawo.
11. Bokosi la Nkhumba / Banana Sandwichi: Kufalitsa batala wa kirimba pa chidutswa chonse-mkate wa tirigu ndi malo ochepetsedwanso banki pamwamba. Ikani gawo lina la mkate wa tirigu wonse pamwamba ndi kusangalala.
12. Kanyumba ka tchire mu Zipatso za Zipatso: Msuzi ya 1/2 kapu ya mafuta otsika kwambiri mu kantaloupe kapena kasanu.
Lamulo lofunika kwambiri ndikutsimikiza kuti simukusiyiratu kadzutsa. Sikuti kadzutsa kathanzi kokha kadzakupangitsani kuthamanga kwanu, koma kungakuthandizeni kuchepetsa thupi .
Kafukufuku wasonyeza kuti anthu omwe amadya chakudya cham'mawa nthawi zonse amachepera.
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