Malingaliro a Chakudya Cham'mawa Chochepa Chakudya Chakudya Chakudya Chakudya Cham'mawa Chakudya Chakudya Cham'mawa Chanu

Zamkati

• Waffles wokhala ndi manyuchi abuluu Maple
• Sipinachi ndi Bacon Omelet
• Dzungu ndi Granola Parfait
• Bagel ndi kirimu tchizi ndi tomato
• Peanut Butter ndi Banana Pancake
• Buluu-Pistachio Parfait
• Berry Smoothie
• Tirigu Wonse Waffles wokhala ndi Ricotta, mapichesi, ndi maamondi
• Quinoa Yotentha ndi Chidutswa cha Maapulo
• Ricotta ndi Peyala Manga
• Mbewu Yonse Yambewu ndi Maamondi ndi Banana
• Zosankha Zabwino Kwambiri Zakudya Zakudya Zakudya Zakudya Zakudya Zam'mawa
• Onaninso za

Amayi atha kukhala kuti akunena zoona pamene anati: "Chakudya cham'mawa ndichofunikira kwambiri patsikuli." Ndipotu, kudya chakudya cham'mawa chochepa kwambiri ndi chizolowezi cha tsiku ndi tsiku kwa 78 peresenti ya omwe ali mu National Weight Control Registry (onse omwe ataya mapaundi 30 ndikuwasunga kwa chaka chimodzi). Ndipo phunziro la 2017 mu Journal ya American College of Cardiology akuwonjezeranso umboni wina wosonyeza kuti kudya chakudya cham'mawa ndi njira yopusa yopezera chakudya. Adapeza kuti omwe sadya chakudya cham'mawa ali pachiwopsezo chachikulu cha zinthu zingapo zomwe zingachitike ndi matenda amtima kuphatikiza cholesterol yayikulu komanso kuthamanga kwa magazi.

Ngati mukuyesera kuti muchepetse kunenepa, simukufuna kudya chakudya cham'mawa palimodzi koma sankhani imodzi mwa maphikidwe a kadzutsa otsika kapena malingaliro odyera omwe angakhutiritse njala yanu osawononga zizolowezi zanu zabwino. Chifukwa chake siyani kuwerengera khofi ngati chakudya chanu cham'mawa ndikuyamba tsiku lanu mwathanzi ndi imodzi mwazakudya zam'mawa zotsika kwambiri m'malo mwake. (Chotsatira: Healthy Breakfast Ideas Straight kuchokera kwa Jen Widerstrom)

Waffles wokhala ndi manyuchi abuluu Maple

Zotsatira za kadzutsa kotsika kwambiri: 305 kcal

Zosakaniza:

• 1/3 chikho cha blueberries chozizira
• Supuni 2 tiyi ya mapulo
• 2 waffles wambewu zonse
• Supuni 1 pecans

Momwe mungachitire: Microwave blueberries ndi madzi pamodzi kwa mphindi 2 mpaka 3, mpaka zipatso zatha. Zotupitsa tosita ndi pamwamba ndi madzi ofunda abuluu. Kuwaza ndi pecans.

Sipinachi ndi Bacon Omelet

Zotsatira za kadzutsa kotsika kwambiri: Makilogalamu 308

Zosakaniza:

• Dzira limodzi kuphatikiza 2 azungu a dzira
• Magawo awiri yophika nyama yankhumba, crumbled
• 1 chikho sipinachi mwana
• Kuphika kutsitsi
• 1 kagawo kakang'ono kakang'ono toast
• Supuni 1 batala

Momwe mungakwaniritsire: Whisk pamodzi mazira, nyama yankhumba, ndi sipinachi. Valani skillet ndi kupopera kuphika; kuphika dzira losakaniza ndikutumizira ndi toast ndi batala. (Zogwirizana: Ndi uti Wathanzi: Mazira Onse kapena Mazira Oyera?)

Dzungu ndi Granola Parfait

Zotsatira za kadzutsa kotsika kwambiri: 304 kcal

Zosakaniza:

• Chidebe chimodzi (ma ola 6) yogurt yamafuta ochepa
• Supuni 2 uchi
• 1/4 supuni ya tiyi ya zonunkhira za dzungu
• Gulu limodzi la tirigu wokwanira tirigu wambiri, wogundika
• 1/2 chikho cha dzungu zamzitini

Momwe mungachitire: Sakanizani yogurt, uchi, ndi zonunkhira za pie. Mu mbale, osakaniza yogurt osakaniza, zinyenyeswazi za granola, ndi dzungu.

Bagel ndi kirimu tchizi ndi tomato

Zotsatira za kadzutsa kotsika kwambiri: Makilogalamu 302

Zosakaniza:

• 1 kakang'ono (3-ounce) bagel lonse lambewu
• Supuni 2 zotsika-mafuta kirimu tchizi
• Magawo akulu awiri phwetekere
• Mchere ndi tsabola kuti mulawe

Momwe mungachitire: Toast bagel halves ndi kufalitsa ndi kirimu tchizi. Pamwamba mbali iliyonse ndi chidutswa cha phwetekere ndi nyengo ndi mchere ndi tsabola.

Peanut Butter ndi Banana Pancake

Zotsatira za kadzutsa kotsika kwambiri: Makilogalamu 306

Zosakaniza:

• 1/2 nthochi yaying'ono, yodulidwa
• 2 supuni ya tiyi ya peanut batala
• 1/3 chikho chinakonza battle yambewu yambewu yonse
• Supuni 1 uchi

Momwe mungakwaniritsire: Onjezani nthochi ndi peanut butter kuti mumenye. Kuphika zikondamoyo malinga ndi malangizo phukusi, ndipo mutumikire ndi uchi wothiridwa pamwamba. (Yogwirizana: 10 Maphikidwe Ovomerezeka a Keto)

Buluu-Pistachio Parfait

Ziwerengero za kadzutsa zotsika kalori: 310 kcal

Zosakaniza:

• 3/4 chikho cha nonfat chachi Greek yogurt
• Supuni 1 uchi
• Supuni 1 yodula pistachios
• Supuni 1 sinamoni
• 3/4 chikho cha blueberries (chatsopano kapena chozizira) 1/2 chikho Kashi GoLean Honey Almond Flax Crunch

Momwe mungakwaniritsire: Sakanizani yogurt, uchi, pistachios, ndi sinamoni. Pamwamba ndi mabulosi abulu ndi tirigu wa Kashi.

Berry Smoothie

Zotsatira za kadzutsa kotsika kwambiri: Makilogalamu 310

Zosakaniza:

• 1 chikho chopanda mafuta Greek yogurt
• 1/2 chikho cha zipatso zachisanu (mtundu uliwonse)
• 1/2 nthochi
• 1/2 chikho cha vanilla mkaka wa soya

Momwe mungakwaniritsire: Phatikizani zopangira zonse mu blender ndikusakaniza mpaka kuphatikiza. (Zowonjezera: 10 Green Smoothies Aliyense Akonda)

Tirigu Wonse Waffles wokhala ndi Ricotta, mapichesi, ndi maamondi

Zotsatira za kadzutsa kotsika kwambiri: Makilogalamu 410

Zosakaniza:

• 2 waffles yambewu yonse (toasted)
• 1/4 chikho cha ricotta
• 1/2 chikho chinadulidwa mapichesi oundana
• Supuni 1 yotsekemera amondi

Momwe mungakwaniritsire: Gawani ma waffles mofanana ndi ricotta. Pamwamba ndi mapichesi owuma ndi ma amondi.

Quinoa Yotentha ndi Chidutswa cha Maapulo

Ziwerengero za kadzutsa zotsika kalori: Makilogalamu 400

Zosakaniza:

• 2/3 chikho chophika quinoa
• 1/2 chikho mkaka wopanda mafuta
• 1/2 chikho chodulidwa maapulo
• Supuni 1 akanadulidwa walnuts
• Sinamoni, topping

Momwe mungakwaniritsire: Kutenthetsa quinoa, mkaka, ndi maapulo mu microwave kwa masekondi 30. Pamwamba ndi walnuts ndikuwaza sinamoni. (Zokhudzana: Maphikidwe 10 Awa Chakudya Chakudya Cham'mawa Adzakupangitsani Kuti Muyiwale Zonse Za Oatmeal)

Ricotta ndi Peyala Manga

Zotsatira za kadzutsa kotsika kwambiri: Makilogalamu 400

Zosakaniza:

• 1/3 chikho gawo-skim ricotta
• Mkaka wa tirigu wokwanira 1
• 1/2 chikho chodulidwa mapeyala
• 4 supuni ya tiyi ya pistachios yodulidwa

Momwe mungachitire: Kufalitsa ricotta wogawana mbali imodzi ya tortilla. Pamwamba ndi mapeyala ndi pistachios ndi roll.

Mbewu Yonse Yambewu ndi Maamondi ndi Banana

Ziwerengero za kadzutsa zotsika kalori: Makilogalamu 410

Zosakaniza:

• 1 chikho chodulidwa tirigu
• 3/4 chikho cha nonfat mkaka
• Supuni 2 zotsekemera amondi
• 1/2 nthochi, yodulidwa

Momwe mungakwaniritsire: Thirani tirigu wodulidwa mu mbale. Pamwamba ndi mkaka, maamondi, ndi nthochi.

Zosankha Zabwino Kwambiri Zakudya Zakudya Zakudya Zakudya Zakudya Zam'mawa

Kuchokera ku Starbucks

• Oatmeal ndi shuga wofiirira ndi mtedza (makilogalamu 310)
• Khofi wakuda wamtali

Kuchokera ku Dunkin' Donuts

• Veggie Egg White Sandwich (290 calories)
• Khofi wapakatikati wokhala ndi mkaka wothira (25 calories)

Onaninso za