Hutano Hwamangwanani Menyu

Zvemukati

• Mangwanani emangwanani? Heano zvinonaka uye zviri nyore kugadzirira zvine hutano zvekudya kwemangwanani mazano.
• Ramba uchiverengera zvimwe zvikafu zvakanaka zvekuwedzera kune yako ine hutano chikafu chemangwanani menyu.
• Rova kumhanya kwemangwanani uye buda pamusuwo nekukurumidza neano akanyanya-akapusa mazano emangwanani.
• Ramba uchiverenga kuti zvive nyore nyore kugadzirira zvine hutano zvekudya kwemangwanani mazano.
• Ongororo ye

Mangwanani emangwanani? Heano zvinonaka uye zviri nyore kugadzirira zvine hutano zvekudya kwemangwanani mazano.

Mangwanani vari wakabatikana, asi kana mukukurumidza kubuda mumba uchivimba nemamuffin emuchitoro chekofi pakudya kwemangwanani-kana kusvetuka chikafu zvachose-hausi kungotora mukana wekuti unzwe husimbe masikati asati asvika, uri zvakare. kumisikidza wega kuti urwe nehuremu hwako. Pamusoro pokuva akakwirira mumakori, mamuffin, mabheji, uye mamwe makabhohaidhiretsi akacheneswa anogayiwa nokukurumidza zvokuti anofashamira muviri wako neglucose (shuga yeropa). Izvo zvinokonzeresa kuwedzera kwe insulin, iyo inoderedza glucose, inotungamira mukunyudza musimba uye kuwedzera nzara maawa mashoma gare gare. Kudya kwakanaka kwemangwanani kunomutsiridza metabolism yako uye kudzora nzara yako zuva rese. Muchokwadi, 78 muzana yevanobudirira dieters vanogara vachidya kudya kwemangwanani, maererano neshumo kubva kuNational Weight Control Registry. Zvakadini nepurogiramu yako yakabatikana? Hapana kunetseka. Mazano angu emangwanani ekuenda-ekuenda anokuita kuti udye zvine hungwaru uye usvike kubasa nenguva.

• Tendeukira kune oatmeal (uye tarisa yedu inonaka oatmeal recipe) Vatsvagiri vemuAustralia vakaona kuti oatmeal ndechimwe chezvekudya zvinozadza, kanopfuura kanokwana kuita satiating kunge croissant. Asi kuti upedze nzara yako uye kufadza kuravira kwako, edza zviyo zveoat groats (zvinotengeswa zvakawanda muzvitoro zvechikafu-zvekudya) panzvimbo yeanowanzo akakungurutswa oats. Oat groats inotora maminitsi makumi mana nemashanu kuti ubike; gadzirira batch hombe uye uise mufiriji kuitira kuti iwe ugokwanisa kuunza kushumirwa kubasa mangwanani ega ega kuti udziye zvakare mu microwave. Kuti uwedzere kuravira uye kumwe kudya kunovaka muviri, edza yangu chai oatmeal recipe.

Ramba uchiverengera zvimwe zvikafu zvakanaka zvekuwedzera kune yako ine hutano chikafu chemangwanani menyu.

[musoro = Mamwe mazano emangwanani ane utano: Edza kudya zvekudya zvemasikati mangwanani?]

Rova kumhanya kwemangwanani uye buda pamusuwo nekukurumidza neano akanyanya-akapusa mazano emangwanani.

• Zivazve mazai akaoma akabikwa Yakakwira mukuzadza mapuroteni (magiramu matanhatu), zai rimwe chete rine macalorie makumi manomwe nesere. Gadzirira mazai mashomanana akaoma akabikwa nguva isati yasvika (achagara kusvika kwevhiki shell-mufiriji) uye tora imwe paunobuda kunze kwemukova. Idye wega nemunyu nemhiripiri, kana kucheka nepakati woisa pahovhosi yegorosi yeChirungu muffin.
• Ita kuti zviyo zvose zvitakurwe Sakanidza zvakagadzirirwa-kudya zviyo zvezviyo nemichero yakaomeswa uye marimu mashomanana muhombodo yepurasitiki. Munch pairi yakaoma mumotokari, kana kuva nayo nemukaka kana yogati padhesiki rako.
• Ivai nezvikafu zvemasikati zvekudya kwemangwanani Iwe haufanire kudya echinyakare zvekudya zvemangwanani mune am Kana Chizi uye zvinokanya kana turkey pane yakazara gorosi - kana zvakafanana zvemasikati chikafu - zvinonzwika zvakanaka, enda nazvo. Kunyangwe kudya kwemanheru kwasara kwasara isarudzo!
• Bhegi mafurawa Kuedzwa nemaswiti anotengeswa kwaunomira kofi yako yemangwanani? Rongedza chidimbu chegorosi yakazara-yezviyo inoparadzirwa nenzungu kana almond ruomba uye huchi hushoma muhombodo ye sangweji (peta iri hafu kuti iite kuti isashatise). Iyi sarudzo iri nani pane keke rekofi. Uyezve, ine mapuroteni-akazara, saka hauzove nechido chekutsvanzvadzira uchitenderedza muchina wekutengesa uchitsvaga zvimwe kuti upinde muawa.

Zano: PB & J pane gorosi rose inokurumidza kudya zvine hutano kudya.

Ramba uchiverenga kuti zvive nyore nyore kugadzirira zvine hutano zvekudya kwemangwanani mazano.

Ongororo ye