Izvi 11 Zvokudya zvinosimbisa zvinokusundidzira iwe kuburikidza nekudonha kwako kwemasikati

Zvemukati

• Mabhanana Matsva nemaApuro
• Yogati neCereal
• Popcorn
• Hafu yeTurkey Sandwich
• Red Pepper uye Hummus
• Almonds uye Walnuts
• Soy Crisps
• Ongororo ye

Dzave 10 a.m., maawa mashoma apfuura kurovedza muviri kwako mangwanani-ngwanani uye kudya kwemangwanani, uye wave kutotanga kunzwa simba rako richipera. Uye kana iwe uchinge watove nemikombe miviri yekofi, iwe unofanirwa sei kutora chinodiwa chekusarudza-ini? Gamuchira munchies yako.

"Kudya kunochengetedza metabolism yako kumutswa uye inzira huru yekusimudzira simba rako," anodaro Tara Gidus, RD Asi shuga ine granola bar haisi iyo yekugadzirisa-iwe unoda tudyo izere nekumutsiridza zvinovaka muviri kukuchengetedza kubva kune pre- lunch crash. Usati wanyura pamusoro pechigaro chako chedhesiki, chow pasi paGidus 'anofarira simba snacks.

Mabhanana Matsva nemaApuro

Yakatakurwa nevhitamini C, antioxidants, uye fiber, michero yakakura simba snacks kana iwe uchida kukwidziridzwa kudiki. "[Ivo] vane mavhitamini, zvicherwa, uye macarbs akanaka, izvo zvinokupa simba nekukurumidza," anodaro Gidus. Sarudza chero muchero waunoda-mabhanana, maapuro, uye maorenji zviri nyore kutakura pamwe newe sezvo dzisingade firiji. Kunyangwe isiri iwo anotakurika zvakanyanya, mabriji yakasarudzika svutugadzike svutugadzike sarudzo. (Unoda kumwe kujekerwa? Iva nekugadzira uchishandisa nzira idzi dziri nyore uye dzine hutano dzekudya muchero.)

Yakakurudzirwa saizi yekushandira: 1 chidimbu chemuchero mutsva kana 1 mukombe wemuchero wakachekwa kana majiroji

Makorori: 80-120, zvinoenderana nemuchero

Yogati neCereal

Kana iwe uchida kunhonga-ini-sepfuti yeespresso- iti, usati wadzidzira muviri kana kana kudya kwemanheru kuchiri maawa kure - dzokera kugati. Gidus anokurudzira kumwaya zviyo zvakakora pamusoro kuti uwane chikafu chinopa simba chinokubata kusvika pakudya kwako kunotevera. "Uchave uine macarbs muyoghurt uye zviyo zvesimba, uye mapuroteni anobva muyoghurt, anoita kuti unzwe wakaguta kwenguva refu," anodaro.

Yakakurudzirwa saizi yekushandira: 1 6-ounce chigadziko che yogati

Makorori: 100-200, zvinoenderana nekuti unosarudza yogati isina mafuta kana isina mafuta

Popcorn

Imwe yeanonyanya pasi-iyo-radar simba snacks? Yako yekuenda-kumufambidzani shamwari (bvisa iyo yose bota, hongu). “Popcorn chikafu chikuru nekuti unowana vhoriyamu yakawanda uye fiber (izvo zvinoita kuti unzwe wakaguta), uye imhunga yose, saka ine hutano kupfuura snack semapretzels,” anodaro Gidus. Uyezve, iyo yakaderera-mafuta microwave mhando iri nyore kugadzirira uye yakaderera mumakori. Sunga bhegi-rekushandira mune rako tafura yedhirowa kuitira nyore kunwa paunenge uchinzwa iwo masikati kusviba. (Wobva waedza kuwedzera izvi zvakaderera-cal toppings uye mwaka.)

Saizi yesevhisi inokurudzirwa: 1 single-serve package ye low-fat microwave popcorn

Makorori: 100

Hafu yeTurkey Sandwich

Kwete, masangweji haasisiri enguva yekudya kwemasikati chete. “Vanhu vazhinji vanofunga kuti svutugadzike kunofanirwa kunge kuri kwekudya, asi iwe unogona kudya chikafu chaicho sechikafu zvakare,” anodaro Gidus. Hafu yeakatsetseka turkey kana huku sangweji pane yakazara gorosi chingwa nemasitadhi inokupa iwe inosimbisa carbs uye yekupedzisira-inogutsa mapuroteni iwe aunoda kune yakanaka snack iyo inokuchengetedza iwe kuwedzerwa kwemaawa. (Yakabatana: 10 Hot Sandwiches Iyo Inogutsa Yako Yechando Chikafu Chido)

Yakakurudzirwa saizi yekushandira: Hafu ye sangweji, yakagadzirwa nema 2 ounces eakaonda turkey nyama uye 1 chidimbu chechingwa chegorosi chakazara

Makorori: Vanenge mazana maviri

Red Pepper uye Hummus

Unoyeuka here makarotsi emucheche uye dip dip vabereki vako vaiwanzoisa mukudya kwako kwemasikati semwana? Iyi munchie ndiyo vhezheni yevakuru. Ose mavheji uye hummus akatenderedzwa-akatenderedza simba snacks, saka kana asanganiswa, ari duo asingamisikike. Gadzira yako wega snack pack neiyo Gidus 'go-kune miriwo - tsvuku tsvuku, zucchini, howa, shuga snap pizi, uye mbishi asparagus - yedosi yezvakanaka-zvako-iwe carbs, fiber, uye mavitamini. Batanidza nechipunu chemurwi we hummus, iyo inowedzera mapuroteni kukwidza simba rekugara rekudya.

Yakakurudzirwa saizi yekushandira: unlimited veggies uye 1/4 mukombe hummus

Makorori: Anenge zana

Almonds uye Walnuts

Kana zvasvika pane zvekudya zvekudya zvine simba, iwe unogona achiri kuwana iyo oh-inogutsa - crunch yematatata machipisi pasina mafuta ese ane nzungu dzakakangwa. Almonds uye walnuts yakazara nefiber, mafuta ane hutano, anokubatsira kuti ugare wakaguta, uye zvinovaka muviri se selenium, vhitamini E, uye omega-3s. Nekuti nzungu dzinozivikanwa zviri nyore kudyisa, Gidus anokurudzira hunyengeri uhwu: Zadza gana reAltoids risina chinhu nenzungu kuitira saizi yakakwana yekushumira (inenge onzi).

Saizi yesevhisi inokurudzirwa: 1 ounces emaarmond kana walnuts

Makorori: 160-170

Soy Crisps

Dzimwe nguva iwe unongoda mhumhi pasi bhegi rese rezvikafu zvekudya, uye nesoya crisps izvo A-zvakanaka. Yakagadzirwa neprotein yesoya yakazvitutumadza, iyi ine hutano inotenderera pane yako yechinyakare chip "iyo ine munyu, yakaomeswa, ine snacky chinhu vazhinji vedu tinoda musvutugadzike." Uye nemagiramu mashanu emapuroteni pakushanda, vane simba rekugara rakawanda kupfuura bhegi remachipisi akajairwa kana pretzels.

Yakakurudzirwa saizi yekushandira: 1 2-serving bag (idya chinhu chose!)

Makorori: 140

Ongororo ye