Zokhwasula-khwasula 11 Izi Zidzakukankhirani Kutha Kwanu Kwamasana

Zamkati

• Nthochi Zatsopano ndi Maapulo
• Yogurt ndi Mbewu
• Mbuliwuli
• Gawo la Sandwich yaku Turkey
• Tsabola Wofiira ndi Hummus
• Maamondi ndi Walnuts
• Soy Crisps
• Onaninso za

Ndi 10 koloko m'mawa, kwangotsala maola ochepa kuti muyambe kulimbitsa thupi ndi chakudya cham'mawa, ndipo mwayamba kale kumva kuti mphamvu zanu zatha. Ndipo mukakhala kale ndi makapu awiri a khofi, mukuyenera bwanji kuti mudzanditenge? Gwirani munchies anu.

"Kuwotcha zakudya kumapangitsa kuti thupi lanu likhale ndi mphamvu ndipo ndi njira yabwino kwambiri yopezera mphamvu," akutero Tara Gidus, RD Koma malo ogulitsira shuga sakhala okonzeka-mukusowa chotupitsa chomwe chadzaza ndi zakudya zopatsa thanzi kuti musakhale ndi kuwonongeka kwa nkhomaliro. Musanakwere pampando wanu wa desiki, sankhani zakudya zopatsa mphamvu zomwe Gidus amakonda.

Nthochi Zatsopano ndi Maapulo

Yodzaza ndi vitamini C, antioxidants, ndi fiber, zipatso ndizazakudya zopatsa mphamvu zambiri mukafuna kulimbikitsidwa pang'ono. "[Ali] ndi mavitamini, michere, ndi ma carbs abwino, omwe amakupatsani mphamvu mwachangu," akutero a Gidus. Sankhani zipatso zilizonse zomwe mungakonde - nthochi, maapulo, ndi malalanje ndizosavuta kuphika nanu chifukwa safuna firiji. Ngakhale kuti sizomwe zimanyamula kwambiri, zipatso ndizomwe zimakhala ndi shuga wotsika kwambiri. (Mukufuna nzeru zambiri? Pezani luso ndi njira zosavuta komanso zathanzi zodyera zipatso.)

Kukula kovomerezeka: Chipatso chimodzi kapena 1 chikho cha zipatso zodulidwa kapena zipatso

Zopatsa mphamvu: 80-120, kutengera chipatso

Yogurt ndi Mbewu

Mukafunika kunyamula ngati fodya wa espresso — tinene kuti, musanachite masewera olimbitsa thupi kapena musanadye chakudya chamadzulo maola ambiri — sankhani yogati. Gidus akulangiza kuti muwaza phala la phala pamwamba kuti mukhale chakudya chopatsa mphamvu chomwe chidzakugwirizanitseni mpaka chakudya chanu china. "Mukhala ndi ma carbs mu yogurt ndi tirigu wa mphamvu, ndi zomanga thupi zochokera ku yogurt, zomwe zimakupangitsani kukhala omasuka nthawi yayitali," akutero.

Kukula kovomerezeka: 1 6-ounce chidebe cha yogurt

Zopatsa mphamvu: 100-200, kutengera ngati mumasankha yogati yopanda mafuta kapena yotsika mafuta

Mbuliwuli

Chimodzi mwazakudya zopatsa mphamvu kwambiri pa radar? Mnzanu wopita naye kumakanema (kuchotsani batala yonseyo, inde). "Popcorn ndi chotupitsa kwambiri chifukwa mumapeza voliyumu yambiri ndi fiber (zomwe zimakupangitsani kuti mukhale okhuta), komanso ndi njere zonse, choncho zimakhala zathanzi kusiyana ndi zokhwasula-khwasula monga pretzels," akutero Gidus. Kuphatikiza apo, mtundu wama microwave wamafuta ochepa ndiwophweka kukonzekera komanso wama calories ochepa. Ikani thumba limodzi lokhala ndi tebulo lanu patebulo lanu kuti musawonongeke mosavuta mukamamva kuti masana masana. (Kenako yesani kuwonjezera ma top-calpings ndi zokometsera.)

Analimbikitsa kutumikira kukula: 1 phukusi limodzi la ma popcorn a microwave opanda mafuta ochepa

Zopatsa mphamvu: 100

Gawo la Sandwich yaku Turkey

Ayi, masangweji sikuti amangodyeranso nkhomaliro ayi. "Anthu ambiri amaganiza kuti zokhwasula-khwasula ziyenera kukhala chakudya, koma mutha kudya chakudya chenicheni," akutero a Gidus. Theka la nkhuku yowonda kapena sangweji ya nkhuku pa mkate wathunthu wa tirigu wokhala ndi mpiru imakupatsani ma carbs opatsa mphamvu komanso mapuloteni okhutiritsa omwe mumafunikira kuti mukhale ndi chotupitsa chabwino chomwe chimakupatsani mphamvu kwa maola ambiri. (Zogwirizana: Masangweji 10 Otentha Omwe Amakhutitsa Zomwe Mumakonda

Kukula kovomerezeka: Hafu ya sangweji, yopangidwa ndi ma ounces awiri a nyama yowonda kwambiri ndi chidutswa chimodzi cha mkate wathunthu watirigu.

Zopatsa mphamvu: Pafupifupi 200

Tsabola Wofiira ndi Hummus

Kodi mukukumbukira kaloti wakhanda ndi diphu zomwe makolo anu ankakonda kuika m'madyerero anu muli mwana? Munchie iyi ndi mtundu wachikulire. Veji ndi hummus ndi zakudya zopatsa mphamvu zokwanira, kotero zikaphatikizidwa, zimakhala ziwiri zomwe sizingaimitsidwe. Pangani zokhwasula-khwasula zanu ndi masamba opita ku Gidus - tsabola wofiira, zukini, bowa, nandolo, ndi katsitsumzukwa kakang'ono - kuti mudye zakudya zopatsa thanzi, fiber, ndi mavitamini. Wothandizana naye supuni yayikulu ya hummus, yomwe imawonjezera mapuloteni ku mphamvu yakukhalira ndi chotukuka.

Kukula kovomerezeka: Ziweto zopanda malire ndi 1/4 chikho hummus

Zopatsa mphamvu: Pafupifupi 100

Maamondi ndi Walnuts

Zikafika pakudya zokhwasula-khwasula zamagetsi, mutha kupezabe tchipisi tomwe timakhutiritsa osapaka mafuta ndi mtedza wokazinga. Maamondi ndi ma walnuts amakhala ndi fiber, mafuta athanzi, omwe amakuthandizani kukhala okhutira, ndi michere monga selenium, vitamini E, ndi omega-3s. Chifukwa mtedza umadziwika kuti ndi wosavuta kudya mopitirira muyeso, Gidus amalimbikitsa chinyengo ichi: Dzazani tini ya Altoids yopanda kanthu ndi mtedza wautumiki wokwanira (pafupifupi ounce).

Kukula kovomerezeka: 1 limodzi la amondi kapena mtedza

Zopatsa mphamvu: 160-170

Soy Crisps

Nthawi zina mumangofuna kulowetsa pansi thumba lonse lazakudya zokhwasula-khwasula, komanso zopaka za soya ndizabwino. Wopangidwa ndi mapuloteni odzitukumula a soya, kupota kwathanzi pa chipangizo chanu chachikhalidwe ndi "zamchere, zowawa, zomwe ambirife timazifuna pazakudya zopsereza." Ndipo ali ndi pafupifupi magalamu asanu a mapuloteni potumikira, amakhala ndi mphamvu zambiri kuposa thumba la tchipisi kapena ma pretzels wamba.

Analimbikitsa kutumikira kukula: Chikwama chokwanira 2 (idyani chinthu chonsecho!)

Zopatsa mphamvu: 140

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