Yakaderera-Koriori Kudya kwemangwanani Pfungwa Kuti Uwedzere Mangwanani Ako

Zvemukati

• Waffles neBlueberry Maple Syrup
• Sipinachi uye Bacon Omelet
• Dzungu uye Granola Parfait
• Bagel uye Cream Cheese ine Tomato
• Peanut Butter uye Banana Pancakes
• Blueberry-Pistachio Parfait
• Berry Smoothie
• Yese-Zviyo Waffles neRicotta, Peaches, uye maAlmond
• Warm Quinoa uye Apple Cereal
• Ricotta uye Pear Kuputira
• Yese-Zviyo Zviyo nemaAmondi nemaBhanana
• Hutano Yakaderera-Calorie Yekudya Kwekudya Kwekudya Kwekudya Sarudzo
• Ongororo ye

Amai vanogona kunge vairevesa pavakati: "Kudya kwemangwanani ndicho chikafu chakakosha chezuva iri." Muchokwadi, kudya yakaderera-koriori chisvusvuro itsika yezuva nezuva ye78 muzana yeavo vari muNational Weight Control Registry (vese avo vakarasikirwa angangoita makumi matatu mapaundi uye vakaachengeta ivo kwegore rimwechete). Uye 2017 chidzidzo mu Zvinyorwa zveAmerican College yeCardiology inowedzera humwe humbowo hwekuti kusvetuka chikafu chamangwanani zano reupenzi rekudya. Yakawana kuti avo vasingadye zvekudya zvemangwanani vari panjodzi yakakwira yezvakawanda zvehutano hwehutachiona zvinhu zvinosanganisira kukwirira cholesterol uye kuwedzerwa kweropa.

Kana uri kuedza kuderedza uremu, haudi kurega kudya kwemangwanani zvachose asi sarudza imwe yeaya mashoma-calori mabikirwo emangwanani kana mazano ekudya anogutsa nzara yako pasina kukanganisa maitiro ako ane hutano. Saka rega kuverenga kofi senge yako yekudya uye kickstart zuva rako nenzira ine hutano neimwe yeakaderera-koriori mabhureki panzvimbo. (Inotevera kumusoro: Hutano Kudya kwemangwanani Pfungwa Yakatwasuka kubva kuna Jen Widerstrom)

Waffles neBlueberry Maple Syrup

Low-calorie breakfast stats: 305 macalorie

Zvisungo:

• 1/3 mukombe mazaya machena machena
• 2 maspuniki maple syrup
• 2 waffles yezviyo
• 1 tablespoon pecans

Nzira yeku: Microwave blueberries uye manyuchi pamwe chete kwemaminetsi maviri kusvika matatu, kusvikira ma berries anyungudika. Toast waffles uye pamusoro neinodziya yeblueberry manyuchi. Fukidza nepecans.

Sipinachi uye Bacon Omelet

Low-calorie breakfast stats: 308 macalorie

Zvisungo:

• 1 zai pamwe 2 mazai machena
• 2 zvidimbu zvakabikwa turkey bacon, crumbled
• 1 kapu yemwana sipinachi
• Kubika pfapfaidzo
• 1 slice yakazara-zviyo mbiriso
• 1 teaspoon butter

Sei ku: Whisk pamwe mazai, bhekoni, uye sipinashi. Pfeka skillet nekubika kubika; kubika musanganiswa wezai uye shumira ne toast uye bota. (Yakabatana: Ndeipi Inopora: Ese Mazai kana Mazai Varungu?)

Dzungu uye Granola Parfait

Low-calorie breakfast stats: 304 macalorie

Zvisungo:

• 1 mudziyo (6 ounces) plain low-fat yoghurt
• 2 mashupuni uchi
• 1/4 teaspoon pumpkin pie spice
• 1 yakazara-zviyo crunchy granola bar, yakapwanyika
• 1/2 mukombe manhanga

Sei ku: Sungai pamwe yogati, uchi, uye manhanga pie zvinonhuwira. Muchidimbu, musanganiswa weiyo yogati musanganiswa, granola-bar crumbs, uye manhanga.

Bagel uye Cream Cheese ine Tomato

Yakaderera-koriori matangiro emangwanani: 302 macalorie

Zvisungo:

• 1 diki (3-ounce) yakazara-zviyo bagel
• 2 tablespoons yakaderera-mafuta kirimu chizi
• 2 zvimedu zvihombe zvematomatisi
• Munyu uye mhiripiri kuravira

Sei ku: Toast bagel halves uye yakapararira nekirimu chizi. Pamusoro nechidimbu chematomatisi uye wedzera munyu nemhiripiri.

Peanut Butter uye Banana Pancakes

Yakaderera-koriori matangiro emangwanani: 306 macalorie

Zvisungo:

• 1/2 bhanana duku, yakagurwa
• 2 maspuniki nzungu ruomba
• 1/3 mukombe yakagadzirirwa yose-zviyo pancake batter
• 1 teaspoon uchi

Nzira yeku: Wedzera bhanana uye peanut butter kuti urove. Pheka mapanikeke zvinoenderana nemirayiridzo yepakeji, uye shandira neuchi rakadonhedzwa pamusoro. (Yakabatana: 10 Keto-Yakatenderwa Pancake Mapepa)

Blueberry-Pistachio Parfait

Yakaderera-koriori matangiro emangwanani: 310 macalorie

Zvisungo:

• 3/4 mukombe pachena nonfat Greek yogati
• 1 teaspoon uchi
• 1 tablespoon yakachekwa pistachios
• 1 teaspoon sinamoni
• 3/4 mukombe blueberries (nyowani kana chando) 1/2 mukombe Kashi GoLean Honey Almond Flax Crunch

Nzira yeku: Sanganisa yogati, uchi, pistachios, uye sinamoni. Pamusoro neblueberries uye Kashi cereal.

Berry Smoothie

Low-calorie breakfast stats: 310 macalorie

Zvisungo:

• 1 mukombe bani nonfat Greek yogati
• 1/2 mukombe berries akaomeswa (chero rudzi)
• 1/2 bhanana
• 1/2 mukombe vanilla mukaka

Sei ku: Sanganisa zvese zvinoshandiswa mu blender uye sanganisa kusvika zvasangana. (Yakabatana: 10 Green Smoothies Chero Anoda)

Yese-Zviyo Waffles neRicotta, Peaches, uye maAlmond

Low-calorie breakfast stats: 410 macalorie

Zvisungo:

• 2 yakazara-zviyo waffles (yakashambiswa)
• 1/4 mukombe chikamu-skim ricotta
• 1/2 mukombe yakatswa peaches echando
• 1 tablespoon yakasviba maamondi

Nzira yeku: Paridza waffles zvakaenzana ne ricotta. Pamusoro nemaperesi echando nemaamondi.

Warm Quinoa uye Apple Cereal

Low-calorie breakfast stats: 400 macalorie

Zvisungo:

• 2/3 mukombe yakabikwa quinoa
• 1/2 mukombe wemukaka usina mafuta
• 1/2 mukombe akachekwa maapuro
• 1 tablespoon yakakoswa walnuts
• Sinamoni, yekukwira

Sei ku: Pisai quinoa, mukaka, nemaapuro mu microwave kwemasekondi makumi matatu. Pamusoro ne walnuts uye usasa nesinamoni. (Yakabatana: Aya gumi Emangwanani Quinoa Mapoka Anoita Kuti Ukanganwe Zvese nezve Oatmeal)

Ricotta uye Pear Kuputira

Yakaderera-koriori matangiro emangwanani: 400 macalorie

Zvisungo:

• 1/3 mukombe chikamu-skim ricotta
• 1 gorosi tortilla
• 1/2 mukombe yakatswa mapepa
• 4 mashupuni akachekwa pistachios

Nzira yeku: Paridza ricotta zvakaenzana kune rumwe rutivi rwe tortilla. Pamusoro nemaperesi uye pistachios uye roll.

Yese-Zviyo Zviyo nemaAmondi nemaBhanana

Low-calorie breakfast stats: 410 macalorie

Zvisungo:

• 1 mukombe shredded gorosi
• 3/4 kapu isina mafuta mukaka
• 2 tablespoons maarmond akachekwa
• 1/2 bhanana, yakachekwa

Nzira yeku: Dururira gorosi rakachekwa mundiro. Pamusoro nemukaka, maamondi, uye bhanana.

Hutano Yakaderera-Calorie Yekudya Kwekudya Kwekudya Kwekudya Sarudzo

Kubva kuStarbucks

• Oatmeal ine shuga tsvuku uye nzungu (310 macalorie)
• Kofi nhema refu

Kubva kuDunkin 'Donuts

• Veggie Egg White Sandwich (290 macalorie)
• Kofi yepakati nemukaka weskim (25 calories)

Ongororo ye