4 Yemoyo-Hutano Kudya kwemangwanani Kunotora 20 Maminitsi kana Zvishoma

Zvemukati

• Inodziya Papaya Kudya Kwekuseni
• Zvinoshandiswa
• Mirayiridzo
• Bhuruu uye Cacao Chiaseed Pudding
• Zvinoshandiswa
• Mirayiridzo
• Kokonati uye Berry Quinoa Porridge
• Zvinoshandiswa
• Mirayiridzo
• Kusvuta Salmoni Sweet Potato Toast
• Zvinoshandiswa
• Mirayiridzo
• Kudya Kugadzirira: Mazuva ese Kudya kwekuseni

Zvimwe zvinogona kutogadzirwa husiku hwapfuura.

Isu tese tine mangwanani emangwanani apo zvinoita sekunge urikumhanya-mhanya kuyedza kuita zvinhu zvakawanda kamwechete. Uye pamangwanani aya, kudya chikafu chamangwanani chine utano kazhinji kunowira munzira. Iwe unogona kusimuka uchibata chikafu chamangwanani chinokusiya uchinzwa nzara kweawa imwe gare gare kana kusvetuka chisvusvuro zvachose.

Kutanga zuva rako nechikafu-chakakora chikafu chikafu chijairira chehutano hwenguva refu. Izvi zvinonyanya kuitika kana mangwanani ako anosanganisira mapikicha ane moyo-wakanaka anosanganisira fiber, antioxidants, uye omega-3s.

Kunyange hosha yemoyo iri iyo chikonzero chekufa pakati pevarume nevakadzi veAmerica, kudya kwako kunogona kuita seimwe sarudzo yemararamiro kubatsira kudzikisa njodzi yako.

Saka, unoita sei kuti uve nechokwadi chekuti urikutarisa moyo wako uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waziita Kuti ndikupe dzimwe pfungwa, ndaisa pamwechete zvina zvinokurumidza, zvekubika pamoyo-zvine hutano, zvimwe zvacho zvaunogona kugadzirira pamberi penguva.

Inodziya Papaya Kudya Kwekuseni

Iyi kamukira isarudzo yekuzadza! Papaya uye oats akakungiwa ane moyo-hutano fiber, zvicherwa, uye hushoma puroteni-yakavakirwa mapuroteni. Pasina kutaura papaya yakafuma muvitamin C. Unogona zvakare kugadzira akawanda mabatch eichi kuti uve nechikafu chamangwanani chakagadzirira kuenda kwevhiki rese.

Kukura saizi: 1

Kubika nguva: Maminitsi gumi

Zvinoshandiswa

• 1/2 mukombe yakakoswa oats
• 1 / 1-2 mukombe mvura inopisa (zvinoenderana nekuwanda kwaunoda kuti mbeu yako ive)
• dash sinamoni
• 1/2 mukombe wekokonati yogati
• 1/2 mukombe papaya nyowani
• 1/4 mukombe granola
• 1 scoop yevanilla chirimwa-chakavakirwa protein (sarudzo)

Mirayiridzo

1. Sungai maoats akakungurutswa, sinamoni, uye mvura inopisa mupani.
2. Pheka pachitofu kwemaminetsi mashanu kusvika gumi, kana kusvika pakukora.
3. Muhomwe yekushandira, wedzera coconut yogati, papaya nyowani, uye granola.

Bhuruu uye Cacao Chiaseed Pudding

Chiaseed puddings isarudzo huru yemangwanani nekuti zviri nyore kukanda pamwe chete husiku hwapfuura uye chengeta mufiriji yekukurumidza kutora-uye-kuenda kudya mangwanani.

Mbeu dzeChia sosi huru yesimbi yakasviba uye omega-3s uye ine shoma shoma yemapuroteni-akavakirwa. Cacao nibs akapfuma mu magnesium, inokosha mamineral inoita basa mune anopfuura mazana matatu ma enzyme anoshandiswa munzira dzakakosha senge synthesizing DNA, RNA, uye mapuroteni.

Seye parutivi noti, yakasungirirwa pudding inogona kuchengetwa mune isina girazi gaba mugaba mufiriji kweinosvika vhiki rimwe.

Inoshumira: 2

Kubika nguva: Maminitsi makumi maviri

Zvinoshandiswa

• 1 mukombe chia mbeu
• 2 makapu asiri mukaka wemukaka (edza almond, cashew, kana mukaka wekokonati)
• 1/2 mukombe mutsva blueberries
• 1/4 mukombe mbanje cacao nibs
• zvinotapira kuravira, senge maple sirasi kana huchi hwenzvimbo (sarudzo)

Mirayiridzo

1. Sanganisa pamwe mbeu dzechia, mukaka usina mukaka, uye zvinotapira zvekuzvisarudzira uye ugare mufiriji iyo kwemaminitsi makumi maviri kusvika gel mafomu. Kurudzira dzimwe nguva panguva ino.
2. Ongorora: Iwe unogona kuita yako yakasungirwa pudding mukobvu nekuderedza iyo mvura. Wedzera zvishoma mvura kuti itetepete. Kana iwe uri kushandisa izere-mafuta mukokonati mukaka, iyo pudding ichave yakanyanyisa kukora.
3. Pamusoro nema fresh blueberries uye cacao nibs.

Kokonati uye Berry Quinoa Porridge

Funga quinoa ndeye chete yezvakanaka ndiro? Funga futi! Quinoa inyanzvi mbeu, asi inoita senge tsanga. Yakapfuma mu fiber, protein, uye zvicherwa. Kubatsira kwekugadzira porridge yemangwanani uchishandisa quinoa ndeyekuti inogona kugadzirwa husiku hwapfuura, uyezve unogona kungoidzokorora mangwanani anotevera.

Inoshumira: 1

Kubika nguva: Maminitsi gumi

Zvinoshandiswa

• 1/2 mukombe quinoa flakes
• 1 mukombe mvura
• 1/2 mukombe wakazara-mafuta mukaka wemukaka
• 1 tbsp. maple manyuchi
• 2 tbsp. hemp mhodzi
• muto we 1/2 ndimu
• chinoni chevhu sinamoni
• 1/2 mukombe matsva raspberries
• 1/4 mukombe shredded coconut flakes

Mirayiridzo

1. Sakanidza mvura uye quinoa flakes muhombodo. Pheka pane kupisa kwepakati kusvika maflakes anyorovera. Wedzera mukaka wekokonati uye gadzira kusvikira porridge yawedzera.
2. Shandura maple syrup, hemp mbeu, uye juisi.
3. Zvakare, zvinoenderana nerudzi rwuri kushandisa, nguva yekubika inogona kutora chero kupi kubva pamasekondi makumi mapfumbamwe kusvika pamaminitsi mashanu.
4. Pamusoro nesinamoni yepasi, raspberries nyowani, uye shredded coconut flakes.

Kusvuta Salmoni Sweet Potato Toast

Salmon inoputa ndiyo hombe sosi yeprotein uye omega-3s. Kudya chikafu chakapfuma mu omega-3 fatty acids kunogona kudzikira triglycerides uye BP, izvo zvinogona kudzikisa njodzi yehosha yemoyo. Omega-3 fatty acids inogona zvakare kudzora kuzvimba uye kugadzirisa kwese hutano hwemwoyo uye hutano hwehuropi.

Inoshumira: 4

Kubika nguva: 15-20 maminetsi

Zvinoshandiswa

• 1 mbatata hombe
• 1 tbsp. pachena hummus
• 4 oz. kusvuta saumoni
• Dijon masitadhi kuravira
• nyowani parsley yekushongedza

Mirayiridzo

1. Sungai mbatatari kureba mu1 / 4-inch gobvu matete.
2. Isa zvidimbu zvembatatisi mune toaster pakakwirira kwemaminitsi mashanu kana kusvika zvabikwa. Iwe ungangoda kushambidza kakawanda zvichienderana nehurefu hweseturu yako maseturu.
3. Pamusoro nehummus uye Dijon mustard. Isa salmon inopfungaira kumusoro uye pedza neparsley nyowani.

Kudya Kugadzirira: Mazuva ese Kudya kwekuseni

McKel Hill, MS, RD, ndiye muvambi weChikafu chakabviswa, webhusaiti yekugara ine hutano yakatsaurirwa kugadzirisa hupenyu hwevakadzi pasi rese kuburikidza nemabikirwo, kuraira kwekudya, kugwinya, nezvimwe. Bhuku rake rekubika, "Nutrition Yakabviswa," raive rinotengesa zvakanyanya munyika, uye akaverengerwa muFitness Magazine uye Women's Health Magazine.