Sekuphuzile ebusuku futhi ulambile. Mhlawumbe ube nobusuku obumatasa futhi usufika ekhaya noma mhlawumbe awukwazi ukulala futhi isisu sakho sikukwazisa ukuthi asinalutho. Ngakho-ke, yimiphi imibono esheshayo futhi enempilo yokunciphisa evumelana nesiphuzo sebusuku sekwephuzile? Nazi ezinye zezintandokazi zethu.
1 - I-Cereal ne-Milk
Okuphakathi kokubili okuphakathi kokudla okulula okulula kukhona okulula futhi kulula ukugaya. Isikhathi sokuhlwa yisikhathi esiphelele sokuba nosh kunento ene-carbohydrate eningi ngoba kulula ukugaya. Engeza iphrotheni encane ne-fiber, futhi une-midnight snack ephelele. Gwema ukudla okunzima, ikakhulukazi uma unenkinga yokushaya inhliziyo.
I-cereal ye-Cold izokunika i-fiber encane, amavithamini engeziwe, namaminerali, futhi kuhle uma ufuna okuthile okumnandi. Gcina ubungani bemikhakha enempilo uma wenza umthamo wakho. Omunye uketshezi wokudla okubandayo ungamakhophi amathathu / 4.
Engeza ubisi oluncane, ubisi lwe-alimondi, noma ubisi lwelayisi, futhi ube nokudla okuphuthumayo okuphuthumayo ebusuku.
2 - A Bowl of amajikijolo
Amajikijolo kukhona ezinye zokudla okunomsoco ongayithola. Zinevithamini namaminerali aphezulu, kanye nama-pigments anika amajikijolo umbala wabo alayishwa ama-antioxidants angase abe nezinzuzo zezempilo-futhi ayathande kakhulu.
Ama-blueberry amnandi ngokwabo noma ahlanganiswe nama-strawberries. Ama-Raspberries nama-blackberries ahamba ndawonye kahle. Khonza amajikijolo akho ethafeni, engeza amantongomane aqoshiwe noma i-granola, ephezulu nge-dab ye-ukhilimu ohlutshiwe, noma ukushaywa ubisi lwe-almond.
3 - I-Peanut Butter ne-Jelly Sandwich
Zizwa njengengane futhi futhi uzenzele ibhotela le-peanut kanye ne-jelly sandwich uphinde uthele ingilazi yobisi ukuze uhambe nawo. Kodwa yenza iPB & J yakho ibe nempilo enhle ngokukhetha isinkwa sonke sokusanhlamvu. Uthanda i-alimondi noma ibhotela? Kuhle, futhi.
Futhi, ukuqongelela izithelo ezingamaphesenti angu-100 kugcina. Mhlawumbe akuzona impilo enhle kakhulu kune-jelly edala, kepha i-tastier kakhulu.
4 - Ushizi kanye nabaqaphi
Nasi emkhatsini wezinkomba zomzuzu wamakhasimende othakazelisayo phakathi kwakho. Khonza izingcezu ezimbalwa ushizi nama-crackers wonke okusanhlamvu. Ushizi ngumthombo omuhle we-calcium, futhi abakhiqizi bezinhlamvu ezigcwele banikela nge-fibre eyengeziwe.
Sebenzisa i-sese slicer bese ubeka kancane u-cheddar osemdala, i-gouda, noma i-provolone. Ushizi oluhlaza okwesibhakabhaka ne-brie nazo zihle, ikakhulukazi nabakhaki abancinyane.
Qaphela ubungako bakho bokusebenza uma ubheka isisindo sakho ngoba ushizi okudliwayo ungathola ama-khalori aphezulu uma udla iziqu ezinkulu. Uma udinga ivolumu elincane ukuze ugcwalise isisu sakho, engeza amagilebhisi amasha, ama-apple tincetu, noma ama-veggies amasha.
5 - I-yogurt kanye nezithelo
I-yogurt iyimithombo enhle kakhulu ye-calcium, amaprotheni, nama- probiotic amabhaktheriya alungele uhlelo lwakho lokugaya. Qala nge-yogurt elula bese wengeza ukunambitheka namajikijolo, amantongomane athile aqoshiwe, nobunikazi obuhlukile.
Cishe ubonile zonke izinhlobo zezinkomishi ze-yogurt ezikhethiwe ezitolo. Thatha ama-flavour ambalwa wakho owathandayo ukuba abe khona. Kodwa qiniseka ukuthi ufunda amalebula ngaphambi kokuwuthenga ngoba izinhlobo ezithile ziphakeme ushukela nama-khalori ongadingi.
6 - I-Sandwich yaseTurkey
Isangweji le-turkey elinesinkwa sokusanhlamvu esiphelele kanye ne-mayo encane noma lwesinaphi uyokwanelisa ukulamba kwakho ngaphandle kokwenza ungahlali kahle. Kungenxa yokuthi unezinhlanganisela zamaphrotheni ne-fiber. Engeza ucezu lwezotamatisi kanye ne-lettuce, futhi une-snack ephakathi kwamabili.
7 - Ama-Veggies Nama-Dip
Ama-veggies amasha alayishwa ama-fibre, amavithamini, namaminerali, futhi aphelele ukukhonza njengemfino enempilo emibili yamabili. Noma iyiphi inhlanganisela yamaqathe aluhlaza, ama-broccoli florets, ama-cucumber tincetu, isilimo esidliwayo esinamagatsha anamanzi, i-zucchini, i-pepper kanye no-utamatisi wamagilebhisi azokwenza kahle. Thuthukisa ukunambitheka nge-cergic ye-veggie, i-litite chip dip, i-salti yokugqoka, noma i-hummus.
8 - i-Popcorn
I-Popcorn ibala njengokusanhlamvu okuphelele, okwenza kube kokubili okumnandi futhi okwesabekayo. Kuyinto enhle kakhulu emgqeni wakho uma nje ungayidlili ibhotela. Eqinisweni, izinkomishi ezintathu ze-popcorn ezithwele umoya-moya zinamakhilogremu angaphansi kuka-100 futhi angaba ngu-4 amagremu fiber.
Awunayo i-airpoper? Usengakwazi ukwenza i-popcorn enempilo ngamafutha amaningi, isikhwama samaphepha asesibhakabhaka esimnyama (okulula ukuthola kunoma yisiphi isitolo sokudla) kanye ne-microwave. Vele ubeke i-popcorn engenayo i-1/2 indebe kanye neyasipuni eyodwa yemifino yemifino esitsheni bese udibanisa kuze kube yilapho izinwele ziboshwe, bese ufafaza i-1/2 ithisipuni kasawoti.
Thela i-popcorn, ingxube kawoyela nosawoti esikhwameni sephepha elibomvu bese ugoqa umkhawulo wesigqoko ngaphezu kokuphindwe kabili.
Isikhwama sendawo ku-microwave bese upheka ngamandla aphelele cishe imizuzu emithathu noma kuze kube yilapho kuphuma kancane kuya kumaphesenti amabili noma amabili ngomzuzwana. Kuzoba khona izinhlamvu ezingavunyelwe, kodwa ukupheka isikhathi eside kuzotshisa i-popcorn.
9 - Izithelo Namaqabunga Amasha
Izithelo ezintsha zilayishwa nge-flavour, fiber, namavithamini. Amantongomane angeza amaminerali kanye namaprotheni amancane, ngakho inhlanganisela yenza inhlanganisela enomsoco eyokugcina unelisekile ukuze ulale.
Izinhlanganisela ezihlwabusayo zihlanganisa i-apula enamahlumela amaningi ama-alimondi, i-bananas, nama-pecans ayishumi nambili, noma i-pear ene-walnuts embalwa. Uma nonke ningaphandle kwamantongomane, ungasakaza ibhotela le-peanut kumabhanki amabhanana noma udibe izingcezu zakho ze-apple ku- almond butterre . Uma ibhotela lakho le-almond liqinile kakhulu futhi lilukhuni lokufaka, faka isipuni noma amabhotela amabili e-almond endaweni yokupheka e-microwave ephephile kanye ne-microwave imizuzwana engu-30 noma kuze kube mnandi.
10 - Oatmeal
Isitsha esifudumele, esiphumuzayo se-oatmeal singase sibe yinto nje yobusuku obubandayo bokulala. I-oatmeal iyimithombo emihle kakhulu ye-fiber, kuhlanganise ne-beta-glucan, engasiza ukugcina amazinga akho e-cholesterol ahlole.
I-Steel yokusika ama-oats ine-texture engcono kakhulu nokuvutha, kodwa kuthatha isikhathi eside ukupheka, ngakho-ke gcina ama-oats asheshayo aqoqwe ngakwesokunene ukuze ulungele ukudlala okusheshayo nokuphilile okuphakathi kwamabili. Thuthukisa umsoco wakho ngokufaka amajikijolo amasha, amantongomane noma izithelo ezomisiwe.
> Umthombo:
> Iminyango yase-United States yezoLimo kanye nezeMpilo kanye neHuman Service. "Izinkombiso Zezinkukhu ZamaMelika 2015-2020, Edition 8."