Munyori: Lewis Jackson
Zuva Rekusika: 14 Chivabvu 2021
Gadziridza Zuva: 14 Chivabvu 2024
Anonim
What If You Stop Eating Breakfast For 30 Days?
Vhidhiyo: What If You Stop Eating Breakfast For 30 Days?

Zvemukati

Zvakakosha kuti vana vadye chikafu chamangwanani chine hutano kuti vawedzere miviri yavo mushure mekurara, sezvo pfungwa nemitumbi yavo ichiri kukura ().

Asi, 20-30% yevana nevechiri kuyaruka vanowanzo svetuka chikafu ichi ().

Chikafu chamangwanani chine hutano chinogona kukurumidza uye nyore kwauri kana kuita mwana wako. Kudya kwemangwanani kunogona kuitwa pamberi penguva, uye zvimwe zvinotakurika pakudya uchienda.

Heano makumi maviri neshanu akareruka uye ane hutano zvekuseni zvekudya zvevana

Mazai-akavakirwa mabhureki

Mazai chinhu chekudya chamangwanani, sezvo zviri nyore kugadzirira, zvine mutsindo, uye zvine mapuroteni emhando yepamusoro nezvimwe zvinovaka muviri ().

Iprotein iri mumazai inonyanya kukosha mukukura kwevana nekuti inobatsira kuvaka mhasuru nematukisi ().

Zvakare, zvichienzaniswa nezviyo, mazai anogona kuita kuti vana vanzwe kuzara mukati mese mangwanani ().


Uyezve, mazai emazai manyuko eanopa antioxidants senge lutein uye zeaxanthin, iyo inobatsira maziso uye hutano hwehuropi ().

Imwe ongororo muvanegumi nesere nemapfumbamwe-gore vana vakaona kuti avo vaidya zvakanyanya lutein-zvakapfuma zvekudya vaive nemazinga akakwirira e lutein mumaziso avo. Izvi zvaive zvakabatanidzwa nekuvandudzwa kwekuita kwedzidzo, kusanganisira zvirinani zvibodzwa mumathematics uye mutauro wakanyorwa ().

Heano dzimwe nzira dzinotsvedza dzekushandira mazai pakudya kwekuseni.

1. Mazai-uye-miriwo muffin

Iyi muffin inzira yakanaka yekunyangira mune mimwe miriwo yekuwedzera. Uyezve, zvinotakurika uye zviri nyore kugadzira pamberi.

Kuti uzviite, sanganisa mazai, munyu, uye mhiripiri mundiro uye wobva wawedzera miriwo yakatemwa yesarudzo yako.

Govanisa musanganiswa zvakaenzana mumafuta emuffin uye wozobika pa400 ° F (200 ° C) kwemaminetsi gumi nemaviri kana gumi kana kusvika wapera.


2. Mazai ari mugomba

Uchishandisa yakakora cookie cutter, cheka gomba pakati pechikamu chechingwa chezviyo chakazara woisa pani yekutsvaira nemafuta emuorivhi kana bota rakanyunguduka.

Kanda zai mugomba uye ubike pamusoro pe stovetop kusvika wapedza.

3. Ham-and-cheese frittata

Frittatas iri nyore shanduro yeamelets. Ingorova mazai 1-2 pamunhu aine imwe munyu uye mhiripiri uye mudururire mugango risingabatike.

Fukidza nenyama yakatemwa uye chero mhando yeakachekwa chizi, wobva wabika pane yepakati-yakanyanya kupisa kusvikira mazai aiswa.

Hapana kubhenekera kunodiwa. Cheka frittata mu wedges uye ushumire.

4. Yakatswanyika-zai tacos

Kuti uwane kunakidzwa uye kutakurika kumonyoroka pa tacos, kukwikwidza 1-2 mazai pamwana uye shanda mune taco-saizi yakazara-zviyo tortilla.

Kana zvichidikanwa, pamusoro nechizi uye bhinzi dema kune mamwe mapuroteni uye salsa yeveggies uye flavour.

5. Berry breakfast strata

Stratas ndeye moyo unogadzira-mberi vhezheni yechiFrench mbiriso.

Kuti ugadzire imwe, isa dhishi yekubheka ine zvimedu zvitanhatu kana zvidimbu zvakaputswa-zvechingwa chezviyo chakazara. Fukidza mabriji matsva pamusoro pechingwa.


Rova mazai matanhatu, 1/2 mukombe (120 ml) yemukaka, uye 1 teaspoon (5 ml) yevanilla. Nesarudzo, unogona kuwedzera 1 punipuni (15 ml) yemapira manyuchi.

Dururirai musanganiswa wezai pamusoro pechingwa nemichero, kufukidza, uye firiji usiku hwese. Mangwanani, gadzira strata pa350 ° F (177 ° C) kwemaminitsi makumi matatu kana kusvika yatutumadza uye ndarama.

6. Yakaoma-yakabikwa zai pop

Kuti ugadzire mazai pop, cheka karoti kana sosi yeselery muhafu kureba uye wozoita 4-inch (10-cm) kureba. Tevere, peel 1-2 mazai akaomeswa-akabikwa pamunhu. Ngwarira kubaya karoti kana matanda e celery mumazamu emazai.

Fukidza nemunyu uye mhiripiri kana kuwedzera dhodhi yemasitadhi kana zvichidikanwa.

Hutano hwakakwana-hwezviyo sarudzo

Mbeu dzese, idzo dzine zvikamu zvitatu zvezviyo - utachiona, branichi, uye endosperm - isina kugadzikana, dzinosanganisira mupunga wakasviba, gorosi rose, oats, quinoa, mhunga, uye mapfunde. Ivo vane hutano kupfuura zviyo zvakanatswa nekuti ivo vakakwira mu fiber, mapuroteni, mavitamini, uye zvicherwa ().

Chokwadi, vana vanogona kubatsirwa nekudya yakawanda yadzo.

Mune ongororo yemwedzi mipfumbamwe muvana vane makore 9-11 vane huremu hwakawandisa, avo vaidya zvikamu zvitatu zvezviyo-zvezviyo zuva rega rega vaive nehuremu hwemuviri index index (BMI), chiuno wedenderedzwa, uye mafuta emuviri muzana, zvichienzaniswa neavo vaidya chikafu chavo chenguva dzose ().

Zvizhinji zvezviyo zvakakwana zviyo zvinogona kugadzirirwa nguva isati yasvika. Heano mamwe maitiro anonaka.

7. Manheru oats

Manheru oats ari nyore kugadzira muMason zvirongo usiku hwapfuura, uye mwana wako anogona kugadzirisa dhishi iri nezvinodiwa zvavo.

Sanganisa nezve 1/4 mukombe (26 magiramu) eoats akakungurutswa uye 1/2 mukombe (120 ml) yechero mhando yemukaka mune diki Mason chirongo. Pamusoro pamwe nenzungu, shredded coconut, chia mbeu, uye michero yakaomeswa kana nyowani.

Panzvimbo pekubika, siya chirongo mufiriji uye rega maoats anyorove husiku.

8. Oatmeal yakabikwa

Mushure mekubika chikafu chamangwanani chine utano chezviyo nemichero, unogona kuchidya vhiki rese.

Muchidimbu, sanganisa:

  • 2 makapu (208 gramu) eoats akakungurutswa
  • Makapu matatu (700 ml) yemhando ipi zvayo yemukaka
  • 2 akarohwa mazai
  • 2 mashupuni (10 ml) yevanilla
  • shuga tsvuku kuravira
  • chero mhando yemichero nyowani kana yechando

Dururirai musanganiswa mugirafu rekubikisa uye bikai pa350 ° F (180 ° C) kwemaminitsi makumi mashanu nemashanu kana kusvika oatmeal yaiswa.

9. Peya-ne-mapfunde porridge

Mhunga haina guten-isina zviyo zvakakwana zvine chewy, nutty mameseji.

Sanganisa sadza rakabikwa nerudzi rupi nerupi rwemukaka uye riwedzere pamusoro neakaibva, akachekwa mapera - kana chero muchero wemwaka.

10. Blueberry mug muffin

Wild blueberries akazara nema antioxidants uye anoita kuwedzera kukuru kuchingwa chako chamangwanani.

Mune microwave-yakachengeteka mug, sanganisa:

  • 1/4 mukombe (30 gramu) yeupfu
  • 1 tablespoon (12.5 gramu) yeshuga tsvuku
  • 1/4 teaspoon (5 gramu) yehupfu yekubheka
  • munyu wemunyu nesinamoni
  • 1 teaspoon (5 ml) yemafuta emuorivhi
  • 2 tablespoons (30 ml) yemukaka
  • chitsama chidiki chemabhuruu echando echando

Microwave iri pamusoro kwemasekonzi 80-90.

11. Manhanga-quinoa porridge

Quinoa chibage chisingakurumidze-kubikwa cheguteni, uye iyi porridge yekudya kwemangwanani inotakura chirongo chevhitamini A kubva mumanhanga emakineni.

Bikai chikamu chimwe chequinoa nezvikamu zviviri zvemhando ipi neipi yemukaka, wobva waderedza kupisa kusvika pakati nepakati uye rega zvibike kwemaminitsi gumi.

Mutsa mune mamwe manhanga manhanga, sinamoni, uye pini yechinokora uye rega simmer pane yakaderera kupisa kwemaminitsi mashanu. Usati washumira, pamusoro payo nenzungu dzakatemwa, shuga tsvuku, kana coconut yakasviba.

12. Peanut-butter-bhanana chisvusvuro makuki

Kudya kwemangwanani makuki makuki-akaumbwa muffin anorongedza akawanda akazara tsanga mune yako tsika.

Kuti uzviite, iwe uchazoda:

  • 1 mukombe (104 gramu) yeoats anokurumidza
  • 3/4 mukombe (90 gramu) yeupfu hwese hwegorosi
  • munyu wemunyu
  • 1 teaspoon (5 ml) yevanilla yakatorwa
  • 1/2 mukombe (115 magiramu) ebhanana rakasviba rakaibva
  • 1/4 mukombe (59 ml) yemapurosi
  • 1/4 mukombe (59 ml) yemukaka
  • 2 tablespoons (32 gramu) epepanut butter

Sakanidza izvo zvinoshandiswa, preheat oven kusvika 325 ° F (165 ° C), uye isa bheji yekubheka nepepa rechinyorwa.

Donhedza batter mune angangoita gumi nemashanu, makuki, uchiapeta zvishoma ne spatula, wozobika kwemaminitsi gumi nemashanu kana kusvika wakasimba uye wendarama. Kuchenesa pane inotonhorera rack usati washumira kana kuchengeta mumudziyo usina kudzivirira.

13. Chocolate mapuroteni mapeke

Ita ako mapancake aunoda kugutsikane nekuwedzera huwandu hwe chokoreti protein poda kune iyo batter. Wedzera imwe yemamwe mukaka kana iyo batter yakanyanya kukora.

Iwe unogona zvakare kusimudzira mapancakes 'mapuroteni zvemukati nekuwedzera yogati yechiGreek, mazai, pasi fakisi mbeu, mbeu yemanhanga, kana mbeu dzechia kune iyo batter.

14. Strawberry ricotta mbiriso

Ichi chidimbu chikafu chinorova akawanda mapoka ezvikafu kamwechete. Paridza gorosi rakazara-gorosi ne ricotta chizi uye riise pamusoro payo nema sliced ​​sitirobheni.

Zvinwiwa zvekuseni zvekuseni

Kudya kwemangwanani smoothies inzira iri nyore yekurongedza chikafu chose muchinwiwa. Idzowo inzira yakanaka yekuwedzera mimwe michero nemiriwo kuchikafu chemwana wako.

Mune chidzidzo muvachiri kuyaruka, kuunza michero smoothies sechinhu chekudya kwekuseni kwechikoro kwakawedzera chikamu chevadzidzi vakadya kuzara kwemichero kubva pa4.3% kusvika pa45.1% ().

Zvisinei, kumwe kutsvagurudza kunoratidza kuti kunwa - panzvimbo yekudya - michero nemiriwo zvinogona kukurudzira kuwedzera uremu. Nekudaro, zviri nani kutarisa chikamu chemazana ().

Kwekudya chamangwanani chine utano, shandisai kushoma kwemichero isina kutapira yakachena kana yechando. Wedzera hushoma hwemashizha emashizha emashizha, chipunu chemuti wemafuta wemafuta ane hutano, uye chero mukaka, yogati yechiGreek, kana kushumirwa kwezvakakora zvakabikwa zvemapuroteni.

Heano mamwe ekunwa emangwanani sarudzo.

15. Chokoreti-nzungu-ruomba-bhanana smoothie

Sanganisa bhanana rakagwamba nechando, mupuni wenzungu, mupuni 1 (7.5 gramu) yeupfu hwecocoa husina shuga, uye mukaka.

16. Strawberry-almond-butter smoothie

Frozen strawberries akanaka kune iyi smoothie. Vapfekedze pamwe nearmond butter uye mukaka.

17. Unicorn michero-uye-magidhi Smoothie

Gadzira smoothie ine hutano, ine mavara nekusanganisa probiotic-yakafuma kefir nemichero yakasiyana siyana uye magirini.

Kuti uwane matanda emuraraungu, sanganisa chikafu chega chega zvakasiyana wochidira mugirazi. Zvishoma dhonza uswa kuburikidza nematanho kuti uvaswededze pamwe chete.

18. Orange creamsicle smoothie

Iyi Smoothie izere nevhitamini C yekusimudzira immune system yako, potasium ye electrolyte, uye mapuroteni ekuwedzera mhasuru dzako.

Sanganisa zvinotevera:

  • hafu yebhanana rakagwamba
  • muchero uye zest ye 1 diki orange
  • 1 teaspoon (5 ml) yevanilla yakatorwa
  • 1/2 mukombe (120 ml) yemuto weorenji
  • 1/2 mukombe (150 gramu) yevanilla Greek yogati

19. Greek-yogati smoothie mbiya

Smoothie mbiya chikafu chinotonhorera uye chinozorodza. Dururira rinowedzera-gobvu Smoothie mundiro uye pamusoro payo nezvibereko, nzungu, uye mhodzi. Yechi yoghurt inogadzira hwaro hwakanakisa.

Zvibereko nemiriwo pakudya kwemangwanani

Zvibereko nemiriwo zvine hutano hwakanyanya, asi vana vazhinji - nevakuru - havadye zviyero zvezuva nezuva zvinokurudzirwa ().

Idzo dzakakurudzirwa dzinotora kubva ku 1.5-4 makapu emiriwo uye 1-2-2 makapu emichero pazuva, zvichienderana nezera remwana. Kana iwe ukashandisa metric system, ramba uchifunga kuti gramu dzakaenzana dzemari idzi dzinosiyana zvakanyanya (,).

Kugovera mimwe michero nemiriwo panguva yekudya kwemangwanani kunogona kubatsira vana kutanga tsika dzakanaka dzekudya.

Mune chidzidzo chevadzidzi vane makore gumi nematanhatu- ne17, kudya mimwe miriwo kwaibatanidzwa nekuderera kweropa uye cholesterol mazinga, nepo kudya michero yakawanda kwakabatana neBMI yepasi ().

Vatsvagiri vanocherekedza kuti kupa michero uye maveji kumba, uye kuzvidya pamwe nevana vako, zvinovabatsira kupinda mutsika yekudya izvo zvekudya ().

Heano mashoma mashoma mapikicha.

20. Kudya kwemangwanani bhanana kutsemuka

Muchidimbu, pamusoro pebhanana rakachekwa ne yogurt yechiGreek, maswiti akachekwa, granola, uye nzungu dzakatemwa kuita bhanana rine hutano.

21. Maapuro akabikwa

Mushure mekukora maapuro mashoma, zadza iwo nepat yemafuta, mashoma maspuni eoats, uye imwe sinamoni.

Pheka mukobiki inononoka pazasi kwemaawa mashanu kana kusvika nyoro uye nyoro. Pakupedzisira, pamusoro pavo ne yogurt yogreek kune mamwe mapuroteni.

22. Berry yogati parfaits

Layer yakakwira-mapuroteni Greek yogati nemabriji manyowani uye kusasa kwegranola kwekudya nekukurumidza uye kuri nyore kunorova akawanda mapoka ezvikafu.

23. Muriwo tofu kupokana

Tofu kupesana isarudzo huru kune chero munhu asingadye mazai asi anoda yakakwira-protein mangwanani.

Kuti uigadzire, sunga minced hanyanisi mumafuta uye wobva wawedzera mashed, tofu yakasimba pamwe nesarudzo yako yezvinonhuwira nemiriwo. Zvinosanganisa zvinonaka zvinosanganisira sautéed sipinachi, howa, uye matomatisi, kana mhiripiri tsvuku yakakangwa uye matomatisi akaomeswa nezuva aine basil nyowani.

24. Savory oatmeal nemidhi uye chizi

Oatmeal haifanire kutapira kana kuiswa nezvibereko. Edza kusanganisa nesipinachi - kana chero mimwe miriwo - uye chizi ine pini yemunyu kuti uwane twist yakanaka.

25. Avocado-cucumber-tomato mbiriso

Paridza mashedi avocado pamusoro pechigunwe chezviyo chakazara, uye kumusoro nemakucheka akachekwa uye madomasi kune yakasviba, yakavhurika-yakatarisana nesandwich yekuseni.

Chinokosha

Mazhinji sarudzo dzakanaka dzemangwanani dzinogona kubatsira vana kuwana zvinovaka muviri zvavanoda pazuva.

Kudya kwemangwanani mukana wakanaka wekutakudza mapuroteni, michero, miriwo, uye zviyo zvakakwana.

Idzi ndiro dzinovaka muviri dzinogona kuve nhanho yakakosha mukumisikidza tsika dzakanaka dzekudya kwete chete dzevana vako asiwo mhuri yako yese.

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