Ndizoona zomwe amanena: Chakudya cham'mawa chimakhala chakudya chofunikira kwambiri patsikuli. Ndipotu, kafukufuku amasonyeza kuti chakudya cham'mawa cham'mawa sichimapindulitsa pa kulemera kwake ngati iwo omwe amadya zakudya zam'mawa zam'mawa. Koma musadye chakudya cham'mawa chakale! Onetsetsani kuti ndi yosangalatsa komanso yosavuta monga chakudya chokoma komanso chodyera.
Kukula Oatmeal Bowl
Ndi chiyani? Kuthamanga kwa oatmeal yakale yomwe yophikidwa kawiri kuchuluka kwa madzi ndi kawiri kuchuluka kwa nthawi monga oatmeal wamba.
Chotsatira chotsiriza ndi gawo lalikulu la mbewu yotentha.
Chifukwa chake ikudzaza: Mfungulo ndi oatti akale, omwe ali abwino, otsika kwambiri, komanso okhutiritsa kwambiri. Ndipo popeza zigawo zing'onozing'ono zimatipangitsa ife kukhala ndi njala ndi osamalidwa, kupambana kwakukulu kutumikila ndikulumikizana kwakukulu. Mkaka wa mkaka umawonjezera mapuloteni.
Momwe-ku: Mu mphika wosatetezera, phatikizani ophika 1/2 chikho chokalekeza, 1/4 tsp. sinamoni, mchere wamchere, 3/4 chikho cha mkaka wopanda mafuta, 1/8 tsp. vanila kutengedwa, ndi makapu 1/4 makapu madzi. Bweretsani ku chithupsa ndikuchepetseni kuti muzimve. Cook ndi kusonkhezera mpaka wandiweyani ndi ofewa, 12 - 15 mphindi. Mulole ozizira pang'ono kuti azikudya, ndiye sweeten kuti mulawe.
Oatmeal Parfait
Ndi chiyani? Kusiyanasiyana kwa oatmeal kukula, zigawo izi zimapangidwa chilled oatmeal ndi zipatso ndi yogurt.
Chifukwa chake ndikudzaza: Mukudziwa kale chifukwa chake mbali ya oatmeal ikudzaza, ndipo zipatso zabwino ndizozimene zimayambitsa zowonongeka. Komanso, mungadye zambiri popanda kudya makilogalamu ambiri.
Yogurt imaphatikizapo mapuloteni ena ku parfait.
Momwe-ku: Tsatirani malangizo omwe akulowetsa mbale ya oatmeal. Refrigerate mpaka kutentha, osachepera 1 1/2 maola. Onetsetsani ndi kusanjikiza kutali ndi zipatso zomwe mumazikonda komanso yogulitini ya nonfat.
Chipatso ndi Greek Yogurt Bowl
Ndi chiyani? Ndi mbale ya yogurt yamafuta (monga mtundu wa Fage kapena Chobani) yomwe imachotsedwa ndi zipatso zambiri.
Mukhozanso kuwonjezera zakudya zapamwamba kwambiri ndi mtedza waung'ono.
Chifukwa chake akudzaza: yogagurt ya Greek ndi yowirira, yowononga, komanso yowonjezera kwambiri mu mapuloteni. Wokondedwa ndi chipatso ndi tirigu, mumapeza pulogalamu imodzi yokha ya mapuloteni ndi mapiritsi kuti mukhale ndi nthawi yodzaza. Ndipo mtedza amawonjezera mafuta abwino kuti asungunuke.
Momwe mungayambitsire : Yambani poyambitsa ena osalora calorie kuti mukhale opanda mafuta mafuta yogurt. Izi zimakhala zovuta kwambiri. Onjezerani chipatso chodulidwa (monga Fuji apulo ndi nthochi) kapena zipatso zonse (monga raspberries ndi blueberries). Fukani ndi tirigu ndi mtedza, ndipo mutumikire ndi supuni!
Mkokomo wa Egg mu Mug
Ndi chiyani? Chowombera chowoneka ndi dzira kapena chowombera cha dzira chomwe chimaphika mu microwave . Mitsuko ya mazira imanyamula ndi zophika ndi tchizi tomwe ndikuzimaliza ndi zojambula zomwe mumazikonda.
Chifukwa chake zikudzaza: Mazira azungu ndi mafuta opanda mazira olowa m'malo ndizowonjezera mapuloteni, ndipo nkhumbazo ndizowonjezera zachilengedwe. Ndipo popeza mazira a dzira ndi ochepa kwambiri, mungathe kuwagwiritsira ntchito zakudya zam'mwamba monga zofiira zachingerezi (ndi batala pang'ono) ndi zipatso zatsopano (pamodzi ndi mtedza).
Momwe mungachite: Mudzasowa zipangizo zing'onozing'ono zopangira khitchini ndi zosakaniza. Ponseponse, momwe_kukongola kwambiri.
Puloteni Powder mu Chirichonse
Ndi chiyani? Ndiwo mapuloteni enieni enieni! Pali mitundu yambiri ya mapuloteni pa masamulo, kuchokera ku whey-based to those made from soy. Pali zotheka zotsalira za vanila, mitundu yosiyanasiyana, komanso zokometsera za chokoleti. Puloteni ufa ndi chinthu chosangalatsa kwambiri kwa anthu omwe amafuna kukhala okhutira atadya chakudya cham'mawa koma osati mazira kapena yogurt.
Chifukwa chake zikudzala: Zakudya monga zikondamoyo ndi zofukiza za French ndi zokoma ndipo zingapo zing'onozing'ono zidzakupulumutsani inu zochuluka zambiri. Koma mobwerezabwereza, chakudya chamadzulo cha carb sichikhala ndi mapuloteni ambiri. Mwa kuwonjezera puloteni ufa mukhoza kudyetsa zolakalaka zanu ndi kudzaza panthawi yomweyo.
Momwe mungakwaniritsire : Pa zikondamoyo, onetsetsani mwapadera. Whisk mu ufa ndi kukonzekera mwachizolowezi! Koma chofufumitsa cha French, imbani phulusa mu dzira losambira la mazira azungu kapena mazira opanda madzi opanda mazira, chotsitsa vanila, ndi chocheperako pang'ono cha calorie. Kenaka tanizani magawo angapo a mkate wopatsa mu chisakanizo, ndipo muphike mu skillet sprayed ndi mankhwala opanda pake. Yum!
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!