Iingcamango ezili-13 zesidlo sakusasa esisempilweni

Umxholo

• Ngentsalela kaFrittata
• IGranola Berry Parfait
• UJimmy Dean uyayoliswa yiCanada Bacon Honey Wheat Muffin
• I-Nut-Butter kunye ne-Honey kwi-Ngqolowa yonke yeTowast
• ICereal esempilweni kunye nobisi
• Ukuphuma kwelanga
• Ukomeleza-ukonyusa iSmoothie
• I-Oatmeal yokunyusa amandla
• DIY Breakfast Bars
• Isidlo sakusasa esenziwe ekhaya Burrito
• I-Starbucks’ Isipinatshi, Itumato eRostiweyo, i-Feta, kunye ne-Egg Wrap
• ISandwich yeJamba Juice yeMediterraneaYUM™
• Eyona Dunkin ’eDonuts ngesidlo sakusasa
• Okungakumbi kwi-SHAPE.com:
• Uphengululo lwe

Isidlo sakusasa esilungileyo sinokukunceda ukuba unciphise umzimba, ukonyusa amandla obuchopho, wandise amandla, kwaye usete ithowuni esempilweni kuyo yonke imihla yakho-ke yenza ukuba kubalwe rhoqo kusasa! "Isidlo sakusasa esikhulu sinika iqela lamaqela okutya, ngakumbi abo abaninzi baseMerika bawela phantsi xa bengafaki kwisidlo sokuqala sosuku," kusho uChristen Cupples Cooper, MS, i-dietitian ebhalisiweyo. Ukongeza ekuncedeni ukuba ugcine ubunzima obusempilweni kwaye uhlale ujonge yonke imini, izifundo zikwabonisa ukuba ukutya rhoqo isidlo sakusasa okunempilo kunokunceda ukuthintela isifo seswekile, isifo sentliziyo, kunye nezinye iintlobo zomhlaza, utshilo uCooper.

Ukukunceda wenze okuninzi kwisidlo sakho sakusasa, sacela iingcali zesondlo ngeembono zabo zasekuseni ezinekhalori ezisezantsi ekulula ukuzenza (okanye ukuba ungabamba uhamba) kwaye uqinisekile ukukugcina wanelisekile de kube sasemini.

Ngentsalela kaFrittata

Ngelixa amaqanda sisidlo sakusasa esityebileyo esineprotein, akusoloko kulula ukwenza kusasa okuxakekileyo. UMary Hartley, MPH, isazi sokutya esibhalisiweyo kwiSixeko saseNew York ucebisa ukuba wenze i-frittata yakho ubusuku (okanye imini) ngaphambili.

"Into endiyithandayo yi-frittata eyenziwe ngeetapile kunye nayo nayiphi na imifuno ephekiweyo. Ndiyifaka kwi-microwave imizuzwana engama-30, okanye ndiyitya ibanda," utshilo. "Isempilweni kakhulu kwaye ineekhalori ezingaphantsi kwama-200 kwisilayidi ngasinye, kwaye sele ndiyityile imifuno ngaphambi kokuba usuku lwam luqale!" Ndiyayithanda le recipe elula kunye neCheese Frittata!

IGranola Berry Parfait

Kwiikhalori ezingama-228 kuphela, le parfait yamaqunube iya kukubonelela nge-12.5 yeeprotheyini, i-3 gram yefayibha, iipesenti ezingama-44 zokutya kwakho okucetyiswayo kwivithamini C, kunye neepesenti ezingama-33 zemfuno zakho zekhalsiyam yemihla ngemihla.

"Le recipe encinci inezondlo ezinomsoco kwiikhalori ezichithiweyo," kusho uHartley. "Ndiyenza ngobusuku obungaphambili, ndogquma, ndenza ifriji, kwaye kusasa, igranola ithambile kwaye amaqunube aqanduselweyo anyibilikile."

Ukwenza: Kwibhaskiti, tyabeka ezi zinto zilandelayo kabini: amaqunube kwaye ugqibezele ngamaqunube ambalwa ngaphezulu).

UJimmy Dean uyayoliswa yiCanada Bacon Honey Wheat Muffin

Ngaba ufuna into ekulula ukuyenza (kwaye nokuba kulula ukuyitya) ngentsasa exakekileyo? Zama uJimmy Dean uyonwabisa 'iCanadian Bacon Honey Wheat Muffin. Yenza i-muffin efriziwe kwi-microwave kunye nesidlo sakusasa sakho sikulungele ukutya kwimizuzu engaphantsi kwemihlanu.

"Yenziwe nge Bacon yaseCanada, amaqanda amhlophe, kunye netshizi nje encinci, le sangweji isempilweni kunabanye," utshilo uHartley. Ngama-calories angama-210 kuphela kunye ne-4.5 gram yeoli, oku kupakisha kwasekuseni okulula kwaye kulula kwi-15 gram yeprotheni ukugcina unelisekile kwaye ugcwele amandla iiyure.

I-Nut-Butter kunye ne-Honey kwi-Ngqolowa yonke yeTowast

"Ndiyathanda incasa yebhotolo ye-peanut yendalo okanye ibhotela ye-almond kwi-grainy, isonka sengqolowa esigcwele incindi yobusi," kusho uHartley."Ndiyihla ngeglasi yobisi olunganamafutha, ndibambe iqhekeza lesiqhamo, ndiphume ngomnyango!" Esi sidlo sakusasa esilungeleleneyo kunye nesihle (kubandakanya ubisi kunye nesiqhamo) sikwiikhalori ezingama-320 kuphela.

ICereal esempilweni kunye nobisi

Ukuba ucinga ukuba isidlo sakusasa kufuneka sifike kwisitya, uCooper uneengcebiso ezimbalwa zokukunceda ukhethe ukutya okuziinkozo okufanelekileyo: jonga uphawu olunee-gram ezintlanu (okanye nangaphezulu) zefayibha ngokusebenza, yongeza ikomityi yesiqingatha yesikim okanye isezantsi -ioli yobisi kwisitya sakho sokubonelela ngecalcium kunye neeprotein, kwaye uphonsa ekusebenzeni iziqhamo (amajikijolo okanye iibhanana zihamba kakuhle ngesiriyeli) ukonyusa umxholo wefayibha wokutya. Kwaye ukuba uyayithanda ingqolowa kodwa awunalo ixesha lokuhlala phantsi nesitya, yiza nayo kwi-baggie kwaye uyitye ngesitya esine-ounce yeyogathi, utshilo umphengululi u-Amelia Winslow, umseki we-Eating Made Easy.

Ukuphuma kwelanga

Awuyithandi ukutya kwasekuseni kwesiko? Zama oku kulula, ukwenze isidlo sangokuhlwa esinika amandla: sika iavokhado evuthiweyo kwisiqingatha, uyikhuphe kwixolo, ususe imbewu, ubeke isalsa yakho oyithandayo endaweni yembewu, kwaye ufefe ityuwa encinci yolwandle.

"Le ayisiyo isidlo sakho sakusasa esiqhelekileyo, kodwa ilungile kwabo bajonge ukomelela ngamandla kunye nokugcwala emini. Kwaye ngelixa iiavokhado zinamanqatha amaninzi, ngamafutha asempilweni anentliziyo, kwaye umthombo olungileyo wevithamin K, ivithamin ebaluleke kakhulu ekusebenzeni kakuhle kwegazi kunye nethambo,” utshilo uMargaux J. Rathbun, iCertified Nutritional Therapy Practitioner nomseki weAuthentic Self Wellness.

Ukomeleza-ukonyusa iSmoothie

Le smoothie igcwele i-antioxidant ekhuthaza umzimba kunye neninzi yefiber, kunye nembewu ye-chia yongeza iprotheni, i-calcium, i-magnesium, i-potassium, kunye ne-omega-3 fatty acids.

"Le smoothie yindlela emnandi yokunyusa amajoni akho omzimba ngelixa ekunika amandla endalo," utshilo uRathbun.

Ukwenza: hlanganisa ikomityi enye yeerberberries, 1 indebe yamaqunube (URathbun ucebisa ukuba usebenzise amajikijolo e-organic ukunciphisa ukubekeka kwakho kwizibulala-zinambuzane), ikomityi enepinapple, icephe eli-1 lembewu ye-chia, amacephe amahlanu e-yogurt (okanye kefir) , kunye neetispuni ezintandathu zamanzi ecoconut kwi-blender kwaye uxube kude kube lula. (Ukuba ufuna ukuyenza ibande, yiphose iityhubhu ezimbalwa zomkhenkce kwi-blender).

I-Oatmeal yokunyusa amandla

Iresiphi yokomeleza amandla ilungile, inesondlo, kwaye kulula ukuyenza, utshilo uRathbun. "Ioyile yeflakisi eyongeziweyo inika esi sidlo sakusasa amandla e-omega-3 fatty acids, efanelekileyo ukukhuthaza intliziyo esempilweni, ulusu, iinwele, kunye neenzipho. Ioyile edityaniswe ne-oats ikwanika umzimba wakho amandla endalo ahlala ixesha elide, kwaye ioats ngumthombo ogqwesileyo we vithamin E, thiamin, niacin, riboflavin, calcium, kunye nentsimbi. "

Ukwenza: hlanganisa i-1 indebe ye-oats endala kunye neekomityi ezi-2 zobisi lwerayisi, ubisi lobisi, okanye amanzi epanini kwaye uzise kwimathumba. Pheka malunga nemizuzu engama-1 ngaphezu kobushushu obuphakathi, uvuselele ngamanye amaxesha. Susa ebushushwini, galela i¼ itispuni yevanila (uRathbun ucebisa ukuba kusetyenziswe uphawu lwendalo yonke kunye nendalo), ufefe ngesinamoni kunye nobusi (ukungcamla) uze ugalele amacephe amabini eoli yeflakisi.

DIY Breakfast Bars

Tsiba imivalo yesidlo sakusasa eqhubekekayo enokuthi ilayishwe iswekile kwaye uzame iresiphi elula kaRathbun yokwenza i-Bar-Breakfast Breakfast yakho.

"Le mivalo ilayishwe iivithamini, iiminerali, kunye namafutha 'alungileyo' aya kuthi akhabise ukulambela ukunqanda, kukunike amandla, kucace inkungu yengqondo, kwaye kukuncede ugqibe usuku lwakho. Imivalo ikwanazo nezinto ezizeleyo yefiber ukunceda ukukhuthaza ukwetyisa okunempilo. Ndicebisa ukwenza ibhetshi ngeCawe ukuze ube nesidlo sakusasa esandleni phakathi evekini."

Ukwenza: dibanisa ¼ iponti yeziqwengana, ezomisiweyo iiprem, ¼ iponti yemihla, ¼ iponti yamakhiwane kunye ¼ iponti yeerasintyisi kwiprosesa yokutya kunye nomxube. Kwisitya, gxobhoza ¼ indebe yobusi obuhlaza, amacephe ama-3 wejusi yelamuni, amacephe ama-3 eoyile yeflakisi, ½ ikomityi yentsholongwane yengqolowa, kunye nepuni enye yeerusi eorenji. Gxuma kwisiqhamo esilungisiweyo kwaye udibanise kunye. Umngundo uxube ipani kunye nefriji kangangeyure enye, emva koko usike imivalo kwaye usebenze. (Iresiphi ivelisa malunga nemivalo eli-12). Unokumisa imigoqo ukubenza bahlale ixesha elide evekini, utshilo uRathbun.

Isidlo sakusasa esenziwe ekhaya Burrito

Ngaba uyafuna isidlo sakusasa onokutya usiya kuso? Songela isidlo sakusasa esityebileyo, esityebileyo seprotein. Hlanganisa iqanda elinye eliphekiweyo (qhekeza iqanda emugini kunye nemicrowave kwimizuzwana engama-45-60 okanye de kube luhlaza), iipunipoli ezimbini zeshizi ye-cheddar, kunye neepunipoli ezimbini ze-salsa kwaye uyiqengqele kwi-tortilla yengqolowa, utshilo uWinslow. Hayi fan amaqanda kusasa? Yenza i-burrito yakho ibe mnandi endaweni yoko: sasaza icephe elinye lebhotolo yamandongomane kwi-tortilla yengqolowa epheleleyo, umaleko ngama-apile asikiweyo okanye iibhanana, kwaye uqengqele kwi-burrito.

I-Starbucks’ Isipinatshi, Itumato eRostiweyo, i-Feta, kunye ne-Egg Wrap

Ngaba kufuneka ube ne-Starbucks yakho kusasa? Tsiba iikhalori zabo kunye neepastries ezityebileyo kunye ne-mocha-lattes kwaye u-odole isipinatshi, iTomato eRostiweyo, i-Feta kunye ne-Egg wraps kunye nekofu ende enobisi olunamafutha aphantsi, uWinslow uthi. Isongelo siqukethe kuphela iikhalori ezingama-270, iigram ezi-4 zamafutha agcweleyo, kwaye zibonelela nge-14 yeeprotein kunye ne-8 yeegramu zokugcwalisa ifayibha.

ISandwich yeJamba Juice yeMediterraneaYUM™

Ngelixa iJamba Juice ibonakala njengendawo esempilweni kakhulu yokutya isidlo sakusasa, imenyu yabo inokulahlekisa. "I-Smoothies inokukhohlisa, ikushiye uneswekile kunye neekhalori ngaphandle kokuziva wanelisekile," utshilo u-Rania Batayneh, MPH, ingcali yezondlo kunye ne-America's Eating Strategist. "Ngaphandle kokuba ukhetha imenyu ekhanyayo (esebenzisa iiswiti ezingezizo ezokwenziwa), eyona ndlela yokubheja kwakho kwiJamba Juice kukusoloko uhamba encinci ukongeza ukonyusa iiprotein."

Ngcono ngoku, odola isandwich yesonka, iMediterraneanaYUM. ™ Kwiikhalori ezingama-320 kuphela, uya kufumana iigram ezili-13 zokugcwalisa iproteni (xa kuthelekiswa ne-ounce ezili-16, ikhalori ezingama-300 iSrawberry Surf Rider Smoothie ene-2 ​​gram yeprotheni), kunye isandwich enokwenzeka ukuba ikugcine ugcwele kude kube sisidlo sakho esilandelayo, utshilo uBakayneh

Eyona Dunkin ’eDonuts ngesidlo sakusasa

Ngaba i-Dunkin' Donuts yindawo yakho yokuya kwisidlo sakusasa xa usendleleni eya emsebenzini? Ungaze ucinge ngokuya kwidonut engenanto engenanto eza kubangela iswekile yegazi yokuwa phakathi kwentsasa. Endaweni yoko, odola i-Egg White Turkey Sausage yokuSonga ngokuSonga, uBattayneh uthi. Kwiikhalori ezili-150, oku kuyanelisa okusongelayo ngeepesenti ezili-11 zeeprotheyini kwaye kusakushiya kwigumbi elininzi lekhalori yekofu enkulu enobisi.

Okungakumbi kwi-SHAPE.com:

Iindlela ezingama-20 ezikhawulezayo nezilula zokupheka amaqanda

4 Musa ukwenza kwisidlo sakusasa sakho esilandelayo

Zitya ntoni iingcali zezondlo ngesidlo sakusasa?

Uphengululo lwe