Malingaliro Odyera Zakudya Zam'mawa Ochepa Kwambiri kuti muwonjezere Tsiku Lanu

Zamkati

• Matcha Breakfast Smoothie
• Walnut ndi Maple Avocado Toast
• Quinoa Chakudya Cham'mawa Burrito Bowl
• Chia Granola ndi Yogurt
• Onaninso za

Osapeputsa chakudya choyamba chamasiku owerengeka omwe awonetsa kuti kuwononga mapuloteni ndi michere mu AM sikungokuthandizani kuti mukhale okhutira, komanso kusungitsa zokhumba zanu. Ndipo Dawn Jackson Blatner, R.D.N., wapanga maphikidwe anayi a ma calories 400wa kuti apindule ndi kufunikira kwa chakudyachi. Matcha ndi tiyi wobiriwira wa ufa, choncho ndi antioxidant wamphamvu ndipo amadyetsa zosowa zanu za caffeine m'maola oyambirira. The Walnut ndi Maple Avocado Toast amapereka mapuloteni ndi zakudya molunjika ku thupi lanu, chifukwa cha mkate wophuka, ndikukhutitsa dzino lanu lokoma kuti muyambe. Ndipo maphikidwe awiri omaliza, ma protein okhala ndi mapuloteni okwanira a quinoa ndi mazira ndi mbewu za chia ndi yogurt zonse zithandizira kugwa kwa zakudya (njala) mpaka nthawi yakudya kwanu m'mawa.

Matcha Breakfast Smoothie

Zithunzi za Corbis

Mu blender, phatikizani supuni 1 ya tiyi ya tiyi wobiriwira, makapu 1 1/2 mkaka wa amondi wopanda shuga, supuni 2 za batala wa amondi, nthochi 1, ndi 1/4 chikho ayezi. Sakanizani mpaka yosalala. (Mumakonda kukoma? Yesani Njira 20 Za Genius Zogwiritsira Ntchito Matcha.)

Walnut ndi Maple Avocado Toast

Zithunzi za Corbis

Tilandire magawo awiri utakula wonse tirigu mkate. Mu mbale yaing'ono, phatikizani 1/2 avocado mpaka theka-yosalala, gawani avocado pakati pa toasts, ndikufalitsa. Pa chidutswa chilichonse, onjezerani supuni imodzi yodulidwa ndi walnuts, supuni ya tiyi ya supuni ya mapulo, ndi supuni ya supuni ya 1/4 sinamoni.

Quinoa Chakudya Cham'mawa Burrito Bowl

Zithunzi za Corbis

Mu skillet pa sing'anga, supuni 1 supuni yowonjezera mafuta a maolivi namwali. Onjezerani 1 clove adyo, minced ndi makapu 2 odulidwa kale. Sauté mpaka masamba asungunuka, pafupi mphindi 2. Onjezerani mazira awiri ndikukangana ndi kale mpaka mazira akuphika. Mu mbale, onjezerani 1/2 chikho cha quinoa chophika ndi supuni 2 zonunkhira mwatsopano ndi kusonkhezera. Quinoa wapamwamba ndi mazira osakaniza, supuni 2 guacamole, ndi supuni 2 zatsopano salsa.

Chia Granola ndi Yogurt

Zithunzi za Corbis

Kuti mukhale ndi skillet pamoto wapakati, onjezerani 1/4 chikho cha oats, supuni 2 zosakomedwa ndi coconut, supuni 1 chia, supuni 1 uchi, supuni 1 yamafuta a kokonati, ndi 1/4 supuni ya sinamoni. Tilandire mpaka golide, pafupifupi mphindi 6, kuyambitsa nthawi zonse. Kwa mbale yaying'ono, onjezerani 1/2 chikho momveka bwino 2% yogurt yachi Greek ndi 1 chikho zipatso zatsopano. Pamwamba ndi granola.

P.S: Palibe nthawi yopanga granola yanu? Yesani Njira Zachilengedwe Chia Granola, Kubwerera ku Zachilengedwe Almond Chia Granola, kapena Food for Life Ezekiel Flax Yamera Mbewu Yonse Yambewu.

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