Kodi mumadya nthawi yayitali tsiku lililonse? Mwina Mphindi 10 kapena 15, ngati muli ngati anthu ambiri. Nthawi zambiri timafulumira kupita kuntchito kapena ku sukulu, ndipo sitikufuna kukangana kwambiri pa kadzutsa.
Anthu ena amadya chakudya cham'mawa (osati maganizo abwino), ndipo ena amadya chakudya cham'mawa m'galimoto, koma anthu ambiri amadya chakudya cham'mawa kunyumba. Mukufuna kadzutsa mosavuta komanso mwamsanga kukonzekera - kokaphika pang'ono, bwino - kuti mutuluke mwamsanga.
Muyenera kudya zakudya zakudya zam'mawa zomwe zili zabwino kwa inu, choncho taonani malingaliro ochepa okhudzana ndi kadzutsa kuti mugwire m'mawa uliwonse.
Cold Cereal
Kudya mkaka wouma wouma mumtsuko ndi kuwonjezera mkaka kumakhala kosavuta ngati chakudya cham'mawa chimafika. Zakudya zambiri zam'mawa zimakhala ndi mavitamini ndi mchere, koma zambiri zimakhala ndi shuga. Sankhani zamasamba zomwe zili ndi mitsempha yambiri yochepa. Cholinga cha magalamu osachepera asanu a shuga pa kutumikira.
Kutumikira kumodzi kuli pafupifupi 3/4 kapu, komanso 1/2 chikho cha mkaka (makamaka mkaka wochepa kapena wosakhala mafuta). Ngati izi sizingakwanire, mungathe kudyetsa kadzutsa ndi chidutswa kapena magawo awiri a supuni ndi mafuta a mandimu komanso kapu imodzi ya zipatso kapena masamba a masamba. Mankhwalawa amatha kuwonjezera zowonjezera, mafuta ochepetsetsa, ndi mapuloteni omwe angakupangitseni kukhala odzaza m'mawa.
Madzi amachititsa mavitamini, mchere, ndi phytochemicals.
Smoothies
Blender wanu akhoza kukhala makina okonda kakhitchini omwe mukuwakonda ngati mukukonda zipatso zowonjezera ndi zowonjezereka pamodzi ndi zipatso zowonjezera ndi mazira kuphatikiza mkaka, madzi kapena madzi. Tsatirani nsonga za smoothie kuti mupange chipatso chodalirika cha smoothie, ndiyeno yesani mtundu uliwonse wa zipatso zomwe mungafune.
Ngati mukufuna kutentha pang'ono, mukhoza kuwonjezera uchi pang'ono, kuwaza shuga (osati kwambiri, ngakhale), kapena pakiti ya sweetener yokonza.
Limbikitsani mphamvu ya zakudya ya smoothie yanu powonjezera mafuta a fulakesi kapena mbewu ya fulakesi yamtengo wapatali komanso nyemba yogurt kapena kapu. Mafuta wathanzi ndi mapuloteni pamodzi ndi zida za chipatso zidzakuthandizani kukhala ndi nthawi yaitali. PeĊµani zipatso zamalonda za smoothie zosakaniza zomwe zimakhala shuga ndi zopangira zosakaniza, ndipo musamayesedwe kuwonjezerapo zakudya zina za ayisikilimu, zomwe zingakupangitseni kadzutsa kathanzi kake kosakaniza kukhala olemera kwambiri a kalori.
Chakudya chamadzulo cha Sandwiches
Izi ndi zophweka kupanga kuchokera koyamba ndipo zimangotenga mphindi zingapo. Sakanizani kapena fryani dzira ndipo perekani nyemba yochuluka ya magawo 100 pa sangweji. Onjezerani chidwi ndi kukoma (ndi calcium ) ndi chidutswa cha tchizi, kapena kuwonjezera bowa, tsabola, ndi anyezi ku dzira lanu lophwanyika. Dulani zosakaniza usiku watsiku ndi tsiku ndikuzisunga m'firiji kuti asunge nthawi.
Ngati simukukonda mazira, mupange supuni yakukuta ndi sandwich ya mandimu , zipatso za 100 peresenti yafalikira, ndi mkate wonse wa tirigu. Kapena chifukwa cha chinachake chosiyana, yesetsani mandani ndi kapezi.
Palibe malamulo enieni omwe amafuna kuti mudye zakudya zokhazokha ndi mazira, shuga, kapena chakudya cham'mawa. Msuzi wachangu wolimba kwambiri ndi mphukira ndi mpiru pa mkate wonse wa tirigu ndi kusankha bwino nthawi iliyonse ya tsiku. Kaya mtundu uliwonse wa sandwich mumasankha, onetsetsani kuti mumagwiritsa ntchito mkate wamba, bagels, wraps, kapena mafirimu a Chingelezi kuti mukhale ndi zowonjezera.
Mukhozanso kugula masangweji okonzeka okonzeka mu gawo lafriji m'sitolo yanu kuti mupeze chakudya cham'mawa. Ena ndi abwino kwa inu kuposa ena; werengani malemba kuti mupeze masangweji omwe ali otsika kwambiri mu mafuta, sodium , ndi makilogalamu.
Mkaka Wotentha
Kungoganizira za mbale yowonjezera ndi sinamoni ndi zipatso zomwe mumakonda zimakupangitsani kukhala otentha komanso okondweretsa.
Oatmeal ndi yophweka kupanga kaya pa chitofu kapena mu uvuni wa microwave. Mavitamini ovineal ovineal amapezekanso m'masitolo ogulitsa, koma simungafune shuga wowonjezera ndi zokometsera zokometsera zomwe zimabwera nawo.
Ngati simukukonda oatmeal, mukhoza kudya tirigu wotentha wa tirigu kapena kuyesa quinoa , mbewu yokoma ndi yathanzi yomwe ingatumikidwe monga oatmeal. Kaya mumatentha bwanji, yonjezerani zakudyazo mwa kuwonjezera blueberries, strawberries, kapena zipatso zocheka, pamodzi ndi mtedza wodula, monga mandeni, walnuts kapena amondi. Kutumikira mkaka kapena 100% peresenti ya zipatso.
Zofunkha
Zakudya zambiri zimakhudzana ndi kadzutsa, monga tirigu wotsekemera, mazira, nyama yankhumba , zikondamoyo, zitsamba ndi chifuwa cha French ndi zitsulo za mapulo. Koma palibe cholakwika ndi kudya zakudya zopanda chakudya cham'mawa mmalo mwake, monga zotsala zomwe mumadya kuchokera usiku watha. Mofanana ndi kadzutsa kalikonse kathanzi, onetsetsani kuti muli ndi mapuloteni komanso mavitamini ambiri kuti mukhale odzaza mpaka masana. Kutentha nkhuku yotsala ndi nyemba zambiri zobiriwira kapena masamba ena kumbali. Onjezerani chidutswa cha mkate wonse wa tirigu ndikutumikira ndi zakumwa zabwino monga madzi, mkaka wotsika kwambiri kapena madzi 100 peresenti.
Mukhale ndi zakudya zophweka zokonzekeratu m'mawa kwambiri pamene mukuganiza kuti mulibe nthawi ya kadzutsa. Gwirani zokondedwa zanu zingapo ndi kadzutsa zili okonzeka pasanathe mphindi imodzi.
- Makapu a yogurt
- Mapuloteni
- Mitumba yodzikongoletsera yokha
- Nkhumba zonse kapena nthambi za muffin
- Pezani mazira ophika kwambiri
- Aliyense ali ndi madzi okwanira 100 peresenti
- Zipatso zatsopano monga maapulo, nthochi, ndi mapeyala