13 Mfundo Zabwino Zodyera Chakudya Cham'mawa

Zamkati

• Zotsalira Frittata
• Granola Berry Parfait
• Jimmy Dean Amakondweretsa Canadian Bacon Honey Wheat Muffin
• Nut-Butter ndi Uchi pa Tirigu Wonse Wotupitsa
• Mbewu Yathanzi ndi Mkaka
• Kutuluka kwa Dzuwa
• Chitetezo Chokwanira-Chowonjezera Smoothie
• Oatmeal Yowonjezera Mphamvu
• DIY Chakudya Cham'mawa Bars
• Chakudya cham'mawa Chokha Burrito
• Sipinachi ya Starbucks, Phwetekere Yokazinga, Feta, ndi Kukutira Kwa Mazira
• Jamba Juice's MediterraneaYUM™ Sandwich
• Chakudya Cham'mawa cha Dunkin 'Donuts
• Zambiri pa SHAPE.com:
• Onaninso za

Chakudya cham'mawa chabwino chingakuthandizeni kuchepetsa thupi, kulimbikitsa ubongo, kuwonjezera mphamvu, ndikukhazikitsa kamvekedwe kabwino kwa tsiku lanu lonse - kotero onjezerani kuwerengera m'mawa uliwonse! "Chakudya cham'mawa cham'mawa chimapereka magulu angapo a zakudya, makamaka zomwe Achimereka ambiri amalephera kuzipeza ngati sanaziphatikize pa chakudya choyamba chatsiku," anatero Christen Cupples Cooper, MS, katswiri wa zakudya zovomerezeka. Kuphatikiza pa kukuthandizani kuti mukhale ndi thanzi labwino komanso kuti mukhalebe oganiza bwino tsiku lonse, kafukufuku amasonyezanso kuti kudya chakudya cham'mawa nthawi zonse kungathandize kupewa matenda a shuga, matenda a mtima, ndi mitundu ina ya khansa, Cooper akuti.

Pofuna kukuthandizani kuti muzipindula kwambiri ndi chakudya cham'mawa, tidapempha akatswiri azakudya pazakudya zawo zam'mawa zotsika kwambiri zomwe zimakhala zosavuta (kapena kuti mutha kupita nawo) ndipo tikutsimikizirani kuti mudzakhuta mpaka nkhomaliro.

Zotsalira Frittata

Ngakhale mazira ndi chakudya cham'mawa chambiri chokhala ndi mapuloteni, nthawi zambiri zimakhala zosavuta kupanga m'mawa wotanganidwa. Mary Hartley, MPH, katswiri wazakudya wolembetsedwa ku New York City amalimbikitsa kupanga frittata usiku (kapena usana) m'mbuyomu.

"Ndimakonda kwambiri frittata yopangidwa ndi mbatata ndi masamba aliwonse ophika. Ndimayiyika mu microwave kwa masekondi 30, kapena ndimadya ozizira," akutero. "Ndiwathanzi kwambiri wopanda ma caloriki ochepera 200 pagawo lililonse, ndipo ndadya kale masamba asanafike tsiku langa!" Timakonda Chinsinsi chosavuta cha masamba ndi tchizi Frittata!

Granola Berry Parfait

Kwa ma calories 228 okha, mabulosi a Parfait adzakupatsani 12.5 magalamu a mapuloteni, 3 magalamu a fiber, 44 peresenti ya kudya kwanu kwa vitamini C tsiku ndi tsiku, ndi 33 peresenti ya zosowa zanu za tsiku ndi tsiku za calcium.

"Chinsinsi chaching'ono ichi ndichopatsa thanzi kwa ma calories omwe agwiritsidwa ntchito," akutero Hartley. "Ndimazipanga usiku watha, ndikuphimba, ndikuziika mufiriji, ndipo m'mawa, granola ndi wofewa ndipo zipatso zachisanu zimasungunuka."

Kupanga: Mu chikho, sungani zosakaniza izi kawiri: zipatso (1/4 chikho cha sitiroberi wosenda ndi ¼ chikho cha mabulosi abulu-zitha kukhala zatsopano), ma ouniki 6 a yogurt wamafuta ochepa, ndi supuni 2 za granola ( ndikumaliza ndi zipatso zingapo pamwamba).

Jimmy Dean Amakondweretsa Canadian Bacon Honey Wheat Muffin

Mukufuna china chake chosavuta kupanga (komanso chosavuta kudya) m'mawa wotentha? Yesani Jimmy Dean Amasangalatsa 'Canada Bacon Honey Wheat Muffin. Ikani muffin wozizira mu microwave ndipo chakudya chanu cham'mawa chidzakhala chokonzeka kudya pasanathe mphindi zisanu.

"Wopangidwa ndi nyama yankhumba yaku Canada, azungu azungu, ndi tchizi pang'ono, sangwejiyi ndi yathanzi kuposa ena ambiri," akutero Hartley. Ndi ma calories 210 okha ndi 4.5 magalamu a mafuta, chakudya cham'mawa chofulumira komanso chosavutachi chimanyamula mu magalamu 15 a mapuloteni kuti mukhale okhutira komanso okwanira kwamaola ambiri.

Nut-Butter ndi Uchi pa Tirigu Wonse Wotupitsa

"Ndimakonda kukoma kwa batala wachilengedwe kapena batala la amondi pamizere, mkate wonse wa tirigu wokhala ndi uchi pang'ono," akutero Hartley."Ndimachitsitsa ndi kapu ya mkaka wopanda mafuta, ndigwire chipatso, ndikutuluka pakhomo!" Chakudya cham'mawa chokwanira (kuphatikiza mkaka ndi zipatso) chimangokhala ma calories a 320.

Mbewu Yathanzi ndi Mkaka

Ngati mukuganiza kuti chakudya cham'mawa chiyenera kubwera m'mbale, Cooper ali ndi maupangiri angapo okuthandizani kusankha tirigu wanzeru: fufuzani mtundu womwe uli ndi magalamu osachepera asanu (kapena kupitirirapo) a fiber pakatumikira, onjezerani theka chikho chokwera kapena chotsika -mkaka wamafuta m'mbale yanu kuti mupatse calcium ndi mapuloteni, ndikuponyera zipatso (zipatso kapena nthochi zimayenda bwino ndi chimanga) kuti mulimbikitse zakudya zanu. Ndipo ngati mumakonda tirigu koma mulibe nthawi yoti mukhale pansi ndi mbale, tengani m'thumba ndikudya ndi chidebe chimodzi cha yogurt, watero katswiri wazakudya Amelia Winslow, woyambitsa Eating Made Easy.

Kutuluka kwa Dzuwa

Osati wokonda zakudya zam'mawa zam'mawa? Yesani chakudya chosavuta kupanga, chopatsa mphamvu cham'mawa: dulani avocado wakucha pakati, tulutsani peel, chotsani nyembayo, ikani salsa yomwe mumakonda m'malo mwa mbewu, ndikuwaza mchere wamchere.

"Ichi si chakudya chanu cham'mawa, koma ndi chabwino kwa iwo omwe akuyang'ana kuti azikhala ndi mphamvu ndi kukhuta masana. Ndipo ngakhale mapeyala ali ndi mafuta ambiri, ndi mafuta abwino a mtima, ndipo ali ndi mafuta ambiri. gwero labwino la vitamini K, vitamini amene ali wofunikira m’ntchito yoyenera ya mwazi ndi mafupa,” akutero Margaux J. Rathbun, Certified Nutritional Therapy Practitioner ndiponso woyambitsa Authentic Self Wellness.

Chitetezo Chokwanira-Chowonjezera Smoothie

Smoothie iyi ili ndi ma antioxidants omwe amalimbikitsa chitetezo cha mthupi komanso zida zambiri, kuphatikiza mbewu za chia zimawonjezera mapuloteni, calcium, magnesium, potaziyamu, ndi omega-3 fatty acids.

"Smoothie iyi ndi njira yokoma yolimbikitsira chitetezo chamthupi chanu pomwe imakupatsirani mphamvu," akutero Rathbun.

Kupanga: phatikizani chikho chimodzi cha sitiroberi, 1 chikho cha raspberries (Rathbun amalimbikitsa kugwiritsa ntchito zipatso za organic kuti muchepetse kukhudzana ndi mankhwala ophera tizilombo), theka la chikho cha chinanazi, supuni imodzi ya mbewu za chia, supuni zisanu za yogati (kapena kefir) , ndi supuni zisanu ndi imodzi zamadzi a coconut mu blender ndikusakaniza mpaka zosalala. (Ngati mukufuna kuziziritsa, ponyani madzi oundana pang'ono mu blender).

Oatmeal Yowonjezera Mphamvu

Chinsinsi cholimbikitsira mphamvu ndichokoma, chopatsa thanzi, komanso chosavuta kupanga, akutero Rathbun. "Mafuta a fulakesi owonjezera amapereka chakudya cham'mawa champhamvu cha omega-3 fatty acids, oyenera kulimbikitsa mtima wathanzi, khungu, tsitsi, ndi misomali. Mafuta ophatikizidwa ndi oats amapatsanso thupi lanu mphamvu yakanthawi, ndipo oats ndi gwero labwino kwambiri la vitamini E, thiamin, niacin, riboflavin, calcium, ndi iron. "

Kupanga: kuphatikiza 1 chikho cha oats wakale ndi makapu awiri a mkaka wa mpunga, mkaka wa mkaka, kapena madzi mu poto ndikubweretsa ku chithupsa. Kuphika kwa mphindi imodzi pa kutentha kwapakati, kuyambitsa nthawi zina. Chotsani pamoto, onjezerani supuni ya vanilla ya vanila (Rathbun amalimbikitsa kugwiritsa ntchito mtundu wachilengedwe ndi zachilengedwe), kuwaza sinamoni ndi uchi (kulawa) ndikusakanikirako supuni ziwiri zamafuta a fulakesi.

DIY Chakudya Cham'mawa Bars

Dumphani malo am'mawa okonzedwa omwe amatha kudzaza shuga ndikuyesa njira yosavuta ya Rathbun ya Do-It-Yourself Breakfast Bars.

"Mabalawa amadzaza ndi mavitamini, michere, ndi mafuta 'abwino' omwe angayambitse kulakalaka njala, ndikupatseni mphamvu, kutulutsa utsi muubongo, ndikuthandizani kuti muzitha kudutsa tsiku lanu. a fiber kuti athandizire kulimbikitsa chimbudzi chathanzi. Ndikulangiza kuti mupange mtanda Lamlungu kuti mudzalandireko chakudya cham'mawa mkati mwa sabata. "

Kupanga: phatikiza ¼ mapaundi a pitted, zouma prunes, ¼ mapaundi a madeti, ¼ mapaundi a nkhuyu ndi ¼ mapaundi a zoumba mu chopangira chakudya ndikusakaniza. Mu mbale, sakanizani ¼ chikho cha uchi waiwisi, supuni 3 za mandimu, supuni 3 za mafuta a fulakesi, ½ chikho cha nyongolosi yatirigu, ndi supuni 1 ya rind ya grated lalanje. Onetsetsani mu chipatso chokonzedwa ndikusakanikirana. Pangani osakaniza mu poto ndi firiji kwa ola limodzi, ndiyeno kudula mipiringidzo ndi kutumikira. (Maphikidwe amapeza pafupifupi mipiringidzo 12). Mutha kuyimitsanso mipiringidzo kuti ikhale yayitali mkati mwa sabata, akutero Rathbun.

Chakudya cham'mawa Chokha Burrito

Mukufuna chakudya cham'mawa chomwe mungadye popita? Manga burrito yonyamula, yokhala ndi mapuloteni ambiri. Phatikizani dzira limodzi lotentha (kuphwanya dzira mumtsuko ndi microwave 45-60 masekondi kapena mpaka fluffy), supuni ziwiri za cheddar tchizi, ndi supuni ziwiri za salsa ndikuzikulunga mu tortilla ya tirigu wonse, Winslow akuti. Osati wokonda mazira m'mawa? Pangani burrito wanu kukhala wotsekemera m'malo mwake: ikani supuni imodzi ya peanut batala pa tortilla ya tirigu, wosanjikiza ndi maapulo odulidwa kapena nthochi, ndikugudubuza mu burrito.

Sipinachi ya Starbucks, Phwetekere Yokazinga, Feta, ndi Kukutira Kwa Mazira

Mukungoyenera kukhala ndi Starbucks yanu m'mawa? Pitani makeke awo odzaza mafuta ndi ma mocha-latte ndikuitanitsa Sipinachi, phwetekere wokazinga, Feta ndi Mazira wokutira ndi khofi wamtali wokhala ndi mkaka wopanda mafuta, Winslow akuti. Chovalacho chili ndi ma calories 270 okha, 4 magalamu amafuta odzaza, ndipo amapereka magalamu 14 a mapuloteni ndi ma gramu 8 a fiber.

Jamba Juice's MediterraneaYUM™ Sandwich

Ngakhale Madzi a Jamba akuwoneka ngati malo athanzi kwambiri kuti adye chakudya cham'mawa, zosankha zawo zitha kusokeretsa. "Smoothies ikhoza kukhala yonyenga, kukusiyani ndi shuga wambiri komanso ma calorie osakhutira kwathunthu," akutero a Rania Batayneh, MPH, katswiri wazakudya komanso America's Eating Strategist. "Pokhapokha mutasankha mtundu wopepuka (womwe umagwiritsa ntchito zotsekemera zopangira), kubetcha kwanu ku Jamba Juice ndikuti nthawi zonse muzingoyenda pang'ono ndikuwonjezera mphamvu yama protein."

Komanso, pangani sangweji yawo yopanda mkate, MediterraneaYUM. ™ Pamakilogalamu 320 okha, mupeza magalamu 13 amadzaza mapuloteni (motsutsana ndi 16 ounce, 300 calorie Strawberry Surf Rider Smoothie yomwe ili ndi magalamu awiri a protein), ndi sangweji yomwe imakupatsani thanzi lokwanira mpaka mutadzadya, Batayneh akuti

Chakudya Cham'mawa cha Dunkin 'Donuts

Kodi Dunkin 'Donuts ndi komwe amapita kukadya kadzutsa mukamapita kuntchito? Musaganize zopita kukapereka kalori wopanda kanthu yemwe angayambitse shuga m'mamawa. M'malo mwake, konzekerani Kukulunga kwa Egg White Turkey Sausage Wake-Up, Batayneh akuti. Kwa ma calories 150, zokutira zokhutiritsa izi zimanyamula mu magalamu 11 a mapuloteni ndipo zimakusiyirani chipinda chambiri cha kalori cha khofi wamkulu ndi mkaka.

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