Ngivame ukuzwa kusuka kubagijimi, "Ngusiphi isidlo sasekuseni esingcono kakhulu sokudla ngaphambi kwesikhathi eside?" Okudliwayo ekuseni kokugijima kwakho akudingeki ukuba kube okuhlukile kokudla kwasekuseni kwakho ekuseni. Kuzo zombili izimo, ufuna ukuqala usuku ngaphandle kwesidlo esinokulinganisela, esinomsoco.
Kungakhathaliseki ukuthi usebenza noma uhanjiswa emsebenzini noma esikoleni, isihluthulelo sokwakha kwasekuseni okunempilo silinganisiwe.
Zama ukufaka okungenani amaqembu amathathu okudla ahlukene ekudleni kwakho. Kumele uzame ukuhlanganisa ezinye amaprotheni, ama-carbohydrate eziyinkimbinkimbi, kanye ne-fiber ukuze unike amandla futhi ikusize uqede ukulamba.
Uthumele imibono ngalokho okumele uyidle? Nazi ezinye iziphakamiso zokudla okuphuthumayo okusheshayo nokunomsoco ukuze kusize ukuhamba kwakho.
1. I-Oatmeal nge-yogurt: Lungisa iphakethe elilodwa elikhambelana ne-oatmeal kanye ne-top nge-1 indebe ye-vanilla yogurt engenamafutha no-2 wezipuni omisiwe. Bambisana ne-ounces ama-ounces a-calcium-fortified, ijusi le-orange elimnandi.
2. I-Apple ne-Cheese: Phakamisa i-apula ephakathi nendawo nama-ounces angu-1 kuya kwangu-2 we-cubes chees and 1/4 cup walnuts noma ama-alimondi.
3. I-Energy Bar ne-Banana: Bheka imigoqo yokusanhlamvu / yamandla okungenani ama-3 kuya ku-5 amagremu we-fibre kanye nama-gramu angu-10 amaprotheni. Odwalla, Kashi GoLean, KIND, noTruSoy yizo zonke izinketho ezinhle. Thatha ibhanana, futhi, ukuze uthole ukudla kwasekuseni okusheshayo kodwa okunempilo.
4. I-Smoothie: Ngezithako ezimbalwa ezinjengamajikijolo afriziwe, i-yogurt, nejusi, ungabetha isobhozo esiphundu futhi esiphundu emaminithini ambalwa.
Zama enye yalezi zokupheka eziphephile ze-smoothie .
5. I-Butter Peanut on Isinkwa: Isinkwa ezimbili eziphezulu izinkwa zesinkwa enesisindo nge-1 isipuni ibhotela le-peanut. Yiba nekomishi eyodwa yama-yogurt angenamafutha nama-ounces angu-8 wejusi le-orange ukulinganisa.
6. I-Cereal ne-Milk: Ukuze uthole ukudla kwasekuseni okusheshayo, ube nezinkomishi ezingu-2 ezinezinhlamvu eziqinile ezine-1 inkomishi yobisi obunamaphesenti angu-1 noma u-milk soy oqinisekisiwe, kanye ne-1/2 ye-bagel egcwele okusanhlamvu ne-1 isipuni se-peanut ne-ounces angu-8 we-orange.
7. I-Greek Yogurt Parfait: Uma udinga okunye okusheshayo ku-smoothie, weqa i-blender futhi uhlanganise nje izithelo kanye ne-yogurt yogreek. Beka indebe ye-3/4 ye-yogurt ephansi yamafutha esiGreki noma i-cottage ushizi esitsheni noma indebe. Phezulu ne-1 inkomishi yamanathayini, ama-blueberries, noma i-papaya bese ufafaza isipuni esisodwa segciwane lesitshalo.
8. I-Waffle Ephakanyiswe Ngezithelo Ne-yogurt: Phezulu i-waffle yonke (uhlobo olubandayo luhle) lube ne-yogurt ephansi yama-½ kanye ne-1 cup strawberries, ama-raspberries noma ama-blackberries.
9. Isidlo sasekuseni okusheshayo Burrito: Hlanganisa i-buritto yokudla kwasekuseni ngokufaka i-tortilla egcwele ukolweni ngamaqanda aphuziwe (iqanda elilodwa noma amaqanda amabili amaqanda), i-pepper ebomvu eqoshiwe, kanye nekhesi elilodwa eliqoshiwe le-cheddar ushizi.
10. I-Muffin yesiNgisi eneziqhamo: Phepha u-muffin wesiNgisi ogcwele ukolweni noma u-toast nge-1 isipuni samafutha ayisikhilimu nama-strawberry.
11. I-Peanut Butter / Banana Sandwich: Hlanganisa ibhotela le-peanut kwisiqephu sonke-isinkwa sesikolweni nendawo ebhanana elicutshiwe ngaphezulu. Beka esinye isiqephu sesinkwa sesekolweni sonke phezulu bese ujabulela.
12. I-Cottage Cheese ku-Fruit Bowl: I- Scoop 1/2 indebe encane ye-fat cottage shizi ibe yingxenye yesi-cantaloupe noma i-honeydew.
Umthetho obaluleke kunazo zonke ukuqinisekisa ukuthi awuyeki ukudla kwasekuseni. Akuyona nje kuphela isidlo sasekuseni esinempilo esizophefumula ukugijima kwakho, kodwa empeleni kungakusiza ukuba ulahlekelwe isisindo .
Ucwaningo luye lwabonisa ukuthi abantu abadla njalo ukudla kwasekuseni ngempela balinganisa kancane.
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