Mlembi: Mark Sanchez
Tsiku La Chilengedwe: 4 Jayuwale 2021
Sinthani Tsiku: 21 Novembala 2024
Anonim
Zolakwitsa 15 Zakudya Zam'mawa Zomwe Zimayambitsa Kunenepa - Moyo
Zolakwitsa 15 Zakudya Zam'mawa Zomwe Zimayambitsa Kunenepa - Moyo

Zamkati

Tikudziwa kuti kadzutsa ndiye chakudya chofunikira kwambiri patsikulo, koma chomwe ife musatero dziwani zachakudya cham'mawa chikhoza kukhala chonyamula mapaundi! Tidakambirana ndi akatswiri azaumoyo Dr. Lisa Davis, Wachiwiri kwa Purezidenti wa Scientific and Clinical Affairs ku Medifast, kuti awulule 15 ya chakudya cham'mawa chachikulu kwambiri.

Ganizani Musanadye Koyamba

Ogwira nawo ntchito akamabweretsa zabwino, ofesi imatha kukhala msampha wa kalori. Upangiri wa Davis? "Imani, khalani okhazikika, pumirani kwambiri, ndipo yang'anani pazolinga zanu zathanzi," akutero. Chabwino n'chiti: kukoma kwa muffin kapena kumverera kukwaniritsa zolinga zanu?


Musanyengedwe ndi Msuzi

Mungaganize kuti kumeza kapu ya OJ ndi njira yabwino yoyambira tsiku lanu, koma mitundu yambiri yogulidwa m'masitolo imakhala yodzaza ndi shuga. "Kutumikira bwino madzi a lalanje ndi pafupifupi momwe mungafinyire mu lalanje limodzi," akutero Davis. "Lingaliro labwino lingakhale kukhala ndi kapu yamadzi ndikudya lalanje palokha: Zipatso zonse zimakupatsani mavitamini ndi michere yonse ya madziwo, komanso fiber yoladzaza mimba yomwe ingathandize kuchepetsa njala mpaka nkhomaliro."

Dzazani ... Njira Yathanzi

Davis akuti zikondamoyo ndi waffles ndi ayi ya chakudya cham'mawa, makamaka mukamatsagana ndi shuga. “M’malo mwake, yesani phala lambewu kapena tositi, ndipo yesani kupeza zomanga thupi monga yogati yopanda mafuta kapena mafuta, nyama yowonda, kapena mazira azungu,” akutero. "Mudzamva kukhuta kwa nthawi yayitali."


Mumagonjera Mayesero

Zakudya zam'mawa ndizokoma, koma mukakumana ndi zokometsera m'mawa, yesetsani kukana. "Mbewu zotsekemera, zophika mkate, ma bagels, ndi sinamoni zimayesa, koma zimatha kuyambitsa tsabola wamagazi, ndikutsata mphamvu yochepa ndi njala, zomwe zitha kuyambitsa chakudya pakati pa m'mawa," Davis akuti.

Osaletsa Khofi

Simuyenera kusiya kapu yanu yam'mawa ya Joe, ngakhale mukuyesetsa kuti mupeze zakudya zabwino. "Pokhapokha mutakhala ndi chidwi ndi caffeine kapena matenda omwe amachititsa kuti musakhale anzeru kumwa, khofi ikhoza kukhala njira yabwino komanso yachilengedwe yolimbikitsira mtima wanu komanso ubongo wanu," akutero Davis. "Ngati mukufunikira kapu imodzi kapena ziwiri kuti mupite m'mawa, mukhoza kukhala osagona. Khofi salowa m'malo mwa zz weniweni."


Pitani Mosavuta pa Zowonjezera Khofi

"Ndizomwe mumawonjezera ku khofi zomwe zimatha kuwonjezera mapaundi ndi mainchesi," akutero Davis. "Shuga, zokometsera zonunkhira, kirimu wokwapulidwa, ndi theka ndi theka zimatha kusandutsa kapu ya khofi kukhala bomba la kalori weniweni, ndipo ngati mungakhale nayo tsiku limodzi kapena angapo tsiku lililonse, ma calories adzawonjezeka. Chotsani pang'ono shuga ndi mafuta pang'onopang'ono ndipo yesetsani kusangalala ndi mowa wanu wam'mawa pafupi ndi 'maliseche' momwe mungathere."

Khalani Okonzeka Njala Ikafika

Ngati nthawi zambiri mumathamangira kukafika kuntchito ndikumadya chakudya cham'mawa, onjezerani zakudya zopatsa thanzi. "Chinsinsi chodyera zakudya ndikukonzekera patsogolo," akutero Davis. "Ndizomveka kusunga zakudya zokometsera, zopanda shuga m'dilowa lanu la desiki kapena mufiriji yaofesi."

Gwiritsani Ntchito Kutumikira Kumodzi

Kugwiritsa ntchito mapuloteni ochepa kwambiri, zipatso zonse kapena ndiwo zamasamba, ndi mkate wambewu zonse kapena njere ndi njira yabwino yokonzekeretsa thupi lanu ndi malingaliro anu pazomwe mukufuna tsiku lanu. Komabe, muyenera kuwonetsetsa kuti kuchuluka kwa zopatsa mphamvu zomwe mumadya mukamadya chakudya cham'mawa kumagwira ntchito tsiku lililonse. "Simukudziwa kuti wotumikirayo akuwoneka bwanji? Gwiritsani ntchito zidule izi kuti zizikhala zosavuta kutsatira.

Musachotse Makina Otsitsa

"Ngakhale ali ndi mafuta ambiri komanso zopatsa mphamvu, mtedza wambiri womwe umachokera pamakina ogulitsa ungakupatseni protein ndi fiber, zomwe zingakupangitseni kuti mukhale otakata nthawi yayitali kuposa momwe donut imafunira," a Davissays. "Ngati mungathe, tulukani ku malo ogulitsira bwino ndikunyamula yogati yopanda mafuta, ndodo ya tchizi, zipatso zonse, kapena kapuloteni wocheperako."

Khalani Okonzeka Kulimbana ndi Buffet

Muthabe kudya chakudya chokhutiritsa osadzikongoletsa pamapeto pa nkhomaliro ya brunch yamlungu. Ingopewani zinthu monga ma muffin, ma cocktails a madzi a zipatso, ndi maswiti. "Yambani ndi mazira, nyama yopyapyala (yesani nyama yankhumba yaku Canada m'malo mozolowera), nsomba, nyama zamasamba zatsopano, ndi zipatso," akutero Davis.

Kumbukirani Mantra iyi

"Pali mwambi wakale womwe umati, 'Idyani chakudya cham'mawa ngati mfumu, nkhomaliro ngati kalonga, ndipo chakudya chamadzulo ngati wosauka," akutero Davis. Pitirizani kukumbukira izi tsiku lonse, ndipo mudzakhala mukupita kunenepa nthawi zonse!

Osadalira Mabala a Chakudya Cham'mawa

Mabala a Granola ndi kadzutsa nthawi zambiri amakhala ngati chakudya chofulumira, koma ambiri amakhala ndi zopatsa mphamvu zochuluka monga mchere! "Mipiringidzo yambiri ya granola yamalonda imakhala ma cookies a oatmeal obisika, ndi shuga wochuluka kuposa momwe mukufunira," akutero Davis. "Peanut batala pang'ono pagawo lopindika la buledi ndi bwino. Pangani masangweji angapo ang'onoang'ono awa pasadakhale ndikusunga imodzi mu furiji yanu kunyumba, ndi ina kuntchito."

Samalani ndi Brock Cocktails

Kaya simukudya chakudya cham'mawa kapena brunch, kumbukirani chakudya chanu choyamba chatsiku chiyenera kukudyetsani, osati kukugwetsani (ndi kuwonjezera zopatsa mphamvu)! "Musamamwe mowa pang'ono," akutero Davis. "Vodka yomweyi mwa Mary Wanu wamagazi imawonjezera ma calories 100."

Pangani Chakudya Cham'mawa Chovomerezeka

Ngakhale mutadzuka muli wokhutira ndi chakudya chamadzulo cham'mbuyomu, yesetsani kuyamwa pang'ono m'mawa "Zakudya zolemetsa nthawi yamadzulo zitha kusokoneza kagayidwe kanu ka chakudya ndipo zimatha kusokoneza kugona mokwanira," akutero a Davis. "Koma ngati mumadya kamodzi kanthawi, kumbukirani kuti ngakhale mutakhala wokhutira m'mawa mwake, simunalandire chakudya chilichonse kuyambira mutagona. Kusadya chakudya kumatha kupangitsa kuti thupi lanu lichepa, ngati mungathe "

Onjezani Galasi la H2O

Zimakhala zopindulitsa nthawi zonse kuphatikiza tambula yayikulu yamadzi ngati gawo lanu la kadzutsa. "[Madzi] adzakutsitsimutsani ndikukuthandizani kuti mukhale okhutira komanso okhutira," akutero Davis.

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