13 Hutano Kudya Kwemangwanani Mazano

Zvemukati

• Leftover Frittata
• Granola Berry Parfait
• Jimmy Dean Anofadza Canadian Bacon Honey Wheat Muffin
• Nut-Butter uye Huchi pane Yese Gorosi Toast
• Zviyo zvine hutano uye Mukaka
• Avocado Sunrise
• Kudzivirirwa-Kuwedzera Smoothie
• Simba-Kuwedzera Oatmeal
• DIY Kudya Kwekuseni Mabhawa
• Homemade Breakfast Burrito
• Starbucks 'Sipinachi, Yakakangwa Tomato, Feta, uye Zai Kuputira
• Jamba Juice's MediterraneaYUM ™ Sandwich
• Yakanakisisa Dunkin 'Donuts Kudya kwekuseni
• Zvimwe pane SHAPE.com:
• Ongororo ye

Kudya kwemangwanani kwakanaka kunogona kukubatsira kurasikirwa nehuremu, kusimudzira pfungwa, kuwedzera simba, uye kuseta toni ine hutano kune yako ese ezuva-saka ita kuti iverenge mangwanani ega ega! "Kudya kwemangwanani kukuru kunopa mapoka ezvikafu akati wandei, kunyanya ayo vanhu vazhinji vekuAmerican vanokundikana kana vasingavabatanidze mukudya kwekutanga kwezuva," anodaro Christen Cupples Cooper, MS, chiremba wezvekudya akanyoreswa. Mukuwedzera kukubatsira kuchengetedza uremu hune hutano uye kuramba wakatarisa zuva rose, zvidzidzo zvinoratidzawo kuti kugara uchidya kudya kwemangwanani kune utano kunogona kubatsira kudzivirira chirwere cheshuga, chirwere chemwoyo, uye mamwe marudzi ekenza, Cooper anoti.

Kuti ikubatsire kushandisa zvakanyanya kubva pakudya kwako kwemangwanani, takabvunza nyanzvi dzezvikafu zvepamusoro-soro-koriori mazano emangwanani ayo ari nyore kugadzira (kana kuti iwe unogona kubata uchienda) uye vane chokwadi chekukuchengetedza iwe uchigutsikana kusvika masikati.

Leftover Frittata

Nepo mazai ari mapuroteni ane hupfumi hwemangwanani, haasi nguva dzose akakodzera kugadzira mangwanani akabatikana. Mary Hartley, MPH, chiremba wezvekudya akanyoreswa muNew York City anokurudzira kugadzira frittata yako husiku (kana zuva) rapfuura.

"Chandinoda kwazvo frittata inogadzirwa nembatatisi uye chero mimwe miriwo yakabikwa. Ndinoiisa mu microwave kwemasekondi makumi matatu, kana kuti ndinoidya ichitonhora," anodaro. "Iyo yakanyanya hutano ine isingasviki 200 makorikori pachidimbu, uye ini ndatodya miriwo zuva rangu risati ratanga!" Tinoda iyi nyore nyore Vegetable uye Cheese Frittata recipe!

Granola Berry Parfait

Kune 228 makorikori chete, iyi berry parfait ichakupa 12.5 magiramu eprotein, 3 magiramu efiber, 44 muzana yezvinokurudzirwa zuva nezuva kudya kwevhitamini C, uye 33 muzana yezvinodiwa zvako zvezuva nezuva calcium.

"Iyi kamukira kadiki ine hutano husina kutsarukana kumakirori akashandiswa," anodaro Hartley. "Ndinoigadzira husiku hwapfuura, kufukidza, uye firiji, uye mangwanani, iyo granola yakapfava uye mabriji echando akanyungudika."

Kugadzira: Muhombodo, sarudza zvinotevera zvinoshandiswa kaviri: mabriji (1/4 mukombe wemashiribheri akachekwa uye ¼ mukombe weblueberries-inogona kunge iri nyowani yechando), 6 maiza evanilla yakaderera-mafuta yogati, uye 2 mashupuni egranola ( uye pedzisa nema berries mashoma pamusoro).

Jimmy Dean Anofadza Canadian Bacon Honey Wheat Muffin

Unoda chimwe chinhu chiri nyore kugadzira (uye kunyange nyore kudya) mangwanani akaomarara? Edza Jimmy Dean Anofadza 'Canadian Bacon Honey Wheat Muffin. Tora muffin yakaomeswa mu microwave uye yako yemangwanani ichave yakagadzirira kudya musingasviki maminetsi mashanu.

"Yakagadzirwa neCanada bhakoni, mazai machena, uye chizi chiduku, sandwich iyi ine utano kupfuura dzimwe dzakawanda," anodaro Hartley. Uine 210 macalorie chete uye 4,5 magiramu emafuta, iyi yekukurumidza uye yakapusa kirabhu inotakura mukati me15 magiramu eprotein kukuchengetedza iwe kugutsikana uye uzere nesimba kwemaawa.

Nut-Butter uye Huchi pane Yese Gorosi Toast

"Ndinoda kuravira kwepeanut butter kana maarmond butter pamusoro pechibage, chingwa chegorosi chakazara neuchi," anodaro Hartley."Ini ndinodzika naro negirazi remukaka usina mafuta, ndotora chimedu chemuchero, uye ini ndiri kunze kwemukova!" Ichi chikafu chemangwanani chakaringana uye chakakura (kusanganisira mukaka nemuchero) chinongotenderedza 320 makorikori.

Zviyo zvine hutano uye Mukaka

Kana iwe uchifunga kuti kudya kwemangwanani kunofanirwa kuuya mundiro, Cooper ane mashoma matipi ekukubatsira iwe kutora smart smart: tsvaga iyo marangi ine angangoita mashanu magiramu (kana kupfuura) e fiber pakushanda, wedzera hafu mukombe we skim kana wakaderera -mukaka wemafuta mundiro yako kuti upe calcium neprotein, uye ukandire mukushandira kwemichero (majiki kana mabhanana anoenda zvakanaka nezviyo) kusimudzira kuzadza fiber zvemukati mekudya kwako. Uye kana uchida zviyo asi usina nguva yekugara pasi nendiro, uya nazvo mubhegi uye uzvidye negaba remakirogiramu matanhatu eyoghurt, anodaro nyanzvi yezvokudya Amelia Winslow, muvambi weEating Made Easy.

Avocado Sunrise

Hausi fan of chikafu chechinyakare chikafu? Edza izvi zviri nyore-kugadzira, zvinopa kudya kwemangwanani: cheka avocado yakaibva muhafu, uiburitse kubva paganda, bvisa mbeu, isa salsa yako nyowani nyowani panzvimbo yembeu, nekusasa munyu wegungwa.

"Ichi hachisi chikafu chako chemangwanani, asi chakanakira avo vari kutsvaga kutsigirwa nesimba uye nekuzara mukati mezuva. Uye nepo maavocado aine mafuta akawanda, ndiwo mafuta ane moyo-ane hutano monounsaturated mafuta, uye manyuko akanaka evhitamini K, vhitamini inokosha mukushanda kwakafanira kweropa nemapfupa,” anodaro Margaux J. Rathbun, Certified Nutritional Therapy Practitioner uye muvambi weAuthentic Self Wellness.

Kudzivirirwa-Kuwedzera Smoothie

Iyi smoothie izere nekudzivirira-inosimudzira antioxidants uye yakawanda fiber, pamwe nembeu dzechia dzinowedzera mapuroteni, calcium, magnesium, potassium, uye omega-3 fatty acids.

"Iyi Smoothie inzira inonaka yekusimudzira immune yako nekukupa iwe simba rechisikigo," anodaro Rathbun.

Kugadzira: sanganisa 1 kapu yemastrawberries, 1 kapu yemaraspberries (Rathbun inokurudzira kushandisa organic berries kuti udzikise kutarisana nemishonga yezvipembenene), hafu yekapu yepineapple, 1 kipunu yembeu dzechia, zvipunu zvishanu zveyoga yega yemamaira (kana kefir) , uye mashupuni matanhatu emvura yekokonati mu blender uye sanganisa kusvika pakatsetseka. (Kana iwe uchida kuita kuti itonhorere, kanda maaizi mashoma echando mu blender).

Simba-Kuwedzera Oatmeal

Iyi resipi yekusimudzira simba inonaka, ine hutano, uye iri nyore kugadzira, Rathbun anodaro. "Akawedzera mafuta eflakisi anopa chikafu chamangwanani ichi kukurudzira omega-3 fatty acids, yakakwana yekusimudzira moyo wakagwinya, ganda, vhudzi, uye nzara. Mafuta akasanganiswa neoats anopawo muviri wako simba rekugara kwenguva refu, uye oats inzvimbo yakanaka kwazvo yevhitamini E, thiamin, niacin, riboflavin, calcium, uye iron.

Kugadzira: batanidza 1 kapu yeoat yekare uye 2 makapu emukaka wemupunga, mukaka wemukaka, kana mvura mupoto uye uuye kumota. Bika kweinenge miniti imwe pamusoro pekupisa, uchikurudzira dzimwe nguva. Bvisa kubva pakupisa, wedzera mu ¼ teaspoon yevanilla (Rathbun anokurudzira kushandisa ese-echisikigo uye echisikigo brand), kusasa mune imwe sinamoni neuchi (kuravira) uye wozomutsa mune maviri mashupuni emafuta eflakisi.

DIY Kudya Kwekuseni Mabhawa

Svetuka mabhawa emangwanani akagadzirwa anogona kutakurwa neshuga uye edza resipi yaRathbun iri nyore yeDo-It-Yourself Breakfast Bars.

"Mabhawa aya akaremerwa mavhitamini, mamineral, uye 'akanaka' mafuta ayo anobvisa nzara-yekuda kudzikamisa, anokupa simba rekuwedzera, kujekesa mhute yepfungwa, uye kukubatsira kuti upedze zuva rako. "" Fibre inobatsira kusimudzira kugaya kwakanaka. Ndinokurudzira kugadzira batch neSvondo kuitira kuti uwane mabhawa emangwanani paruoko mukati mevhiki. "

Kugadzira: sanganisa ¼ pondo remaputi, akaomeswa michero, ¼ pondo yemasikati, ¼ pondo yemaonde uye ¼ pondo yemazambiringa akaomeswa muchikafu chekugadzira uye musanganiswa. Mundiro, sanganisa ¼ kapu yehuchi huchi mbishi, zvipunu 3 zvemuto weremoni, zvipunu zvitatu zvemafuta eflakisi, ½ kapu yehutachiwana hwegorosi, uye chipunu 1 chegiredhi remaranji. Mutsa muchero wakagadzirwa uye sangana pamwechete. Gadzirai musanganiswa mugango uye mufiriji kweawa imwe chete, uyezve chekai mabhawa uye mushumire. (Recipe inobereka gumi nembiri mabara). Iwe unogona zvakare kuomesa mabhawa kuita kuti agare kwenguva refu mukati mevhiki, Rathbun anodaro.

Homemade Breakfast Burrito

Unoda chikafu chamangwanani chaunogona kudya uchienda? Putira inotakurika, ine protein-rich breakfast burrito. Sanganisa zai rimwe rakabikwa (kukwenya zai mugagi uye microwave 45-60 masekonzi kana kusvika fluffy), maviri maspuniji e shredded cheddar cheese, uye maviri maspuniji e salsa uye anoumburudza muhombe-gorosi tortilla, Winslow anodaro. Kwete fan yemazai mangwanani? Gadzira burrito yako inotapira pachinzvimbo: paradzira punipuni imwe yenzungu bhinzi pane yakazara-gorosi tortilla, yakaturikwa nemaapuro akachekwa kana mabhanana, uye wozopinda muburrito.

Starbucks 'Sipinachi, Yakakangwa Tomato, Feta, uye Zai Kuputira

Ingofanirwa kuve neako Starbucks mangwanani? Darika macalorie avo uye mafuta akazara makeke uye mocha-latte uye odha Sipinachi, yakakangwa Tomato, Feta uye zai kuputira nekofi refu ine mukaka wakaderera-mafuta, Winslow anodaro. Iyo yekumonera ine 270 macalorie chete, 4 magiramu emafuta akazara, uye inopa 14 magiramu eprotini uye 8 magiramu ekuzadza fiber.

Jamba Juice's MediterraneaYUM ™ Sandwich

Nepo Jamba Juice ichiita senzvimbo ine hutano chaizvo yekudya kwekuseni, yavo menyu inogona kutsausa. "Smoothies inogona kunyengedza, ichikusiya uine shuga yakawandisa uye macalorie usina kunyatsogutsikana," anodaro Rania Batayneh, MPH, nyanzvi yezvokudya uye America's Eating Strategist. "Kunze kwekunge iwe wasarudza iyo yakajeka menyu (iyo inoshandisa zvigadzirwa zvinotapira), kubheja kwako kwakanyanya paJamba Juice kugara uchienda kune diki uye kuwedzera kuwedzera kweprotein."

Zvirinani zvakadaro, rongedza sandwich yavo yechingwa, iyo MediterraneaYUM. ™ yemakumi matatu chete macalorie, iwe unowana magiramu gumi nemaviri ekuzadza protein (maringe ne 16 ounce, 300 koriori Strawberry Surf Rider Smoothie inongova ne2 gramu eprotein), uye sangweji iyo inowanzoita kuti urambe wakazara kusvika pakudya kwako kunotevera, Batayneh anodaro

Yakanakisisa Dunkin 'Donuts Kudya kwekuseni

Dunkin' Donuts ndiyo nzvimbo yako yekuenda-kukudya kwemangwanani paunenge uchienda kubasa? Usatombo funga nezvekuenda kune isina chinhu-calori donut inokonzeresa kuparara kweshuga yeropa pakati pemangwanani. Pane kudaro, rongedza Zai Rakachena Turkey Sausage Wake-Up Wrap, Batayneh anodaro. Pamakoriyumu zana nemakumi mashanu, iyi yekuputira inogutsa inorongedza mumagiramu gumi nerimwe eprotein uye ichiri kukusiya yakawanda yekamuri yekoriori yekofi hombe nemukaka.

Zvimwe pane SHAPE.com:

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