13 Lafiyayyen Ra'ayin Ƙanƙara

Wadatacce

• Barin Frittata
• Granola Berry Parfait
• Jimmy Dean yana jin daɗin Bacon na Kanada Ruwan Muffin
• Gyada-Gyada da Ruwan Zuma Akan Gurasar Alkama
• Lafiyayyan hatsi da madara
• Avocado Sunrise
• Immunity-Boosting Smoothie
• Oatmeal mai ƙarfafawa
• Bars karin kumallo na DIY
• Breakfast na gida Burrito
• Alayyafo na Starbucks, Tumatir Tumatir, Feta, da Kwai
• Jamba Juice's MediterraneaYUM™ Sandwich
• Mafi kyawun Dunkin 'Donuts Breakfast
• Karin bayani akan SHAPE.com:
• Bita don

Kyakkyawan karin kumallo na iya taimaka muku rage nauyi, haɓaka ƙwaƙƙwaran ƙwaƙwalwa, haɓaka kuzari, da saita sautin lafiya don sauran kwanakinku-don haka sanya shi ƙididdiga kowace safiya! "Kyakkyawan karin kumallo yana ba da ƙungiyoyin abinci da yawa, musamman waɗanda yawancin Amirkawa ke kasawa idan ba su haɗa su a cikin abincin farko na yini ba," in ji Christen Cupples Cooper, MS, masanin abinci mai rijista. Baya ga taimaka maka wajen kula da lafiyayyen nauyi da kuma mai da hankali a duk rana, binciken ya kuma nuna cewa a kai a kai cin karin kumallo mai kyau zai iya taimakawa wajen hana ciwon sukari, cututtukan zuciya, da wasu nau'in ciwon daji, in ji Cooper.

Don taimaka muku samun mafi kyawun abincin ku na safiya, mun tambayi masana abinci mai gina jiki don manyan ra'ayoyin karin kumallo masu ƙarancin kalori waɗanda ke da sauƙin yin (ko kuma za ku iya kama kan tafiya) kuma tabbas za ku gamsu har zuwa abincin rana.

Barin Frittata

Duk da yake ƙwai babban kumallo ne mai wadataccen furotin, ba koyaushe suke dacewa da yin safiya mai aiki ba. Mary Hartley, MPH, mai cin abinci mai rijista a cikin New York City tana ba da shawarar yin frittata da dare (ko rana) kafin.

"Abin da na fi so shine frittata da aka yi da dankali da kowane kayan lambu da aka dafa. Na zap a cikin microwave na dakika 30, ko na ci shi da sanyi," in ji ta. "Yana da lafiya sosai tare da ƙasa da adadin kuzari 200 a kowane yanki, kuma na riga na ci kayan lambu kafin ranar ta ta fara!" Muna son wannan sauƙin kayan lambu da Gishiri Frittata!

Granola Berry Parfait

Don adadin kuzari 228 kawai, wannan parfait na Berry zai ba ku 12.5 na furotin, gram 3 na fiber, kashi 44 cikin ɗari na shawarar bitamin C na yau da kullun, da kashi 33 na buƙatun alli na yau da kullun.

"Wannan ƙaramin girke -girke yana da wadataccen abinci mai gina jiki ga kalori da aka kashe," in ji Hartley. "Na yi shi da daddare, na rufe, da kuma sanyaya, kuma da safe, granola yana da laushi kuma an narke berries."

Don yin: A cikin kwalabe, sanya waɗannan sinadaran sau biyu: berries (1/4 kofin yankakken strawberries da ¼ kofin blueberries-zai iya zama sabo ne na daskararre), 6 oza na vanilla low-fat yogurt, da 2 tablespoons na granola ( kuma gama da ƴan berries a saman).

Jimmy Dean yana jin daɗin Bacon na Kanada Ruwan Muffin

Kuna son wani abu mai sauƙi don yin (har ma da sauƙin ci) a cikin safiya mai yawa? Gwada Jimmy Dean Delights 'Bacon Bacon Honey Wheat Muffin. Fitar da muffin daskararre a cikin microwave kuma karin kumallo zai kasance a shirye don cin abinci cikin ƙasa da mintuna biyar.

"An yi shi da naman alade na Kanada, farin kwai, da ɗan cuku, wannan sanwicin ya fi sauran sauran lafiya," in ji Hartley. Tare da adadin kuzari 210 da gram 4.5 na mai, wannan karin kumallo mai sauri da sauƙi yana kunshe cikin gram 15 na furotin don gamsar da ku da cike da kuzari na awanni.

Gyada-Gyada da Ruwan Zuma Akan Gurasar Alkama

"Ina son ɗanɗanon man gyada na halitta ko man almond akan hatsi, gurasar alkama gabaɗaya tare da ɗan zuma," in ji Hartley."Na saukar da shi da gilashin madara mara kitse, kama ɗan 'ya'yan itace, kuma ina ƙofar!" Wannan madaidaicin kumallo mai mahimmanci (gami da madara da 'ya'yan itace) yana kusa da adadin kuzari 320 kawai.

Lafiyayyan hatsi da madara

Idan kuna tunanin karin kumallo ya kamata ya zo a cikin kwano, Cooper yana da 'yan nasihu don taimaka muku zaɓar hatsi mai kaifin basira: nemi alama wacce ke ɗauke da aƙalla gram biyar (ko fiye) na fiber a kowace hidima, ƙara rabin kopin skim ko low -kiwo madara a cikin kwano don samar da alli da furotin, da jefa a cikin hidimar 'ya'yan itace (berries ko ayaba suna da kyau tare da hatsi) don haɓaka cikewar fiber na abincin ku. Kuma idan kuna son hatsi amma ba ku da lokacin zama tare da kwano, kawo shi a cikin jaka ku ci tare da kwandon yogurt oza guda shida, in ji masanin abinci mai gina jiki Amelia Winslow, wanda ya kirkiro Cin Made Easy.

Avocado Sunrise

Ba mai son abincin karin kumallo na gargajiya ba? Gwada wannan abincin mai sauƙin sauƙi, mai kuzari na safe: yanke avocado cikakke a cikin rabin, cire shi daga bawo, cire iri, sanya salsa da kuka fi so a madadin iri, kuma yayyafa da ɗan gishiri kaɗan na teku.

"Wannan ba shine abincin karin kumallo na yau da kullun ba, amma yana da kyau ga waɗanda ke neman dorewa da kuzari da cikawa yayin rana. Kuma yayin da avocados ke da kitse mai yawa, kitse ne mai lafiyayyan zuciya, kuma suna da yawa. kyakkyawan tushen bitamin K, bitamin da ke da mahimmanci a aikin jini da kashi daidai, "in ji Margaux J. Rathbun, Certified Nutritional Therapy Practitioner kuma wanda ya kafa Ingantaccen Lafiyar Kai.

Immunity-Boosting Smoothie

Wannan smoothie yana cike da antioxidants masu haɓaka rigakafi da yalwar fiber, ƙari da tsaba na chia suna ƙara furotin, alli, magnesium, potassium, da omega-3 fatty acid.

"Wannan smoothie hanya ce mai daɗi don haɓaka garkuwar jikin ku yayin da take ba ku ƙarfin kuzari na halitta," in ji Rathbun.

Don yin: hada 1 kopin strawberries, 1 kopin raspberries (Rathbun yana ba da shawarar yin amfani da 'ya'yan itacen inabi don iyakance bayyanar ku da magungunan kashe ƙwari), rabin abarba abarba, cokali 1 na tsaba na chia, tablespoons biyar na madarar yogurt (ko kefir) , da ruwan kwakwa cokali shida a cikin blender a gauraya har sai ya yi laushi. (Idan kana son sanya shi sanyi, jefa 'yan kankara a cikin blender).

Oatmeal mai ƙarfafawa

Wannan girke-girke na haɓaka kuzari yana da daɗi, mai gina jiki, kuma mai sauƙin yi, in ji Rathbun. "Manyan flax da aka kara na karawa wannan karin kumallo na sinadarin omega-3 fatty acids, wanda ya dace da inganta lafiyar zuciya, fata, gashi, da farce, man da aka hada da hatsin kuma yana karawa jikinki kuzarin kuzari na dawwama. da hatsi sune kyakkyawan tushen bitamin E, thiamin, niacin, riboflavin, alli, da baƙin ƙarfe. ”

Don yin: hada kofi 1 na hatsi mai tsufa da kofuna 2 na madarar shinkafa, madarar madara, ko ruwa a cikin saucepan kuma a tafasa. Cook na kimanin minti 1 akan zafi mai zafi, yana motsawa lokaci -lokaci. Cire daga zafin rana, ƙara ¼ teaspoon na vanilla (Rathbun yana ba da shawarar yin amfani da ƙirar halitta da na halitta), yayyafa a cikin kirfa da zuma (don dandana) sannan a motsa cikin cokali biyu na man flax.

Bars karin kumallo na DIY

Tsallake sandunan karin kumallo da aka sarrafa waɗanda za a iya loda su da sukari kuma gwada girke-girke mai sauƙi na Rathbun don Bars Breakfast Bars.

"Wadannan sanduna suna cike da bitamin, ma'adanai, da kuma 'mai kyau' masu kyau waɗanda za su kori sha'awar yunwa don hanawa, ba ku ƙarfin kuzari, kawar da hazo na kwakwalwa, da kuma taimaka muku ku shawo kan ranar ku. Sandunan kuma suna ɗauke da sinadarai cike da abinci. na fiber don taimakawa inganta narkewar lafiya

Don yin: hada ¼ fam na rami, busassun prunes, ¼ fam na dabino, ¼ fam na ɓaure da ¼ fam na zabibi a cikin injin sarrafa abinci da gauraya. A cikin kwano, haɗa ¼ kopin madarar zuma, cokali 3 na ruwan 'ya'yan lemun tsami, cokali 3 na man flax, ½ kofin ƙwayar alkama, da cokali 1 na ruwan lemo. Dama a cikin 'ya'yan itace da aka sarrafa kuma a hade tare. Gyara cakuda a cikin kwanon rufi da firiji na awa daya, sannan a yanka a cikin sanduna kuma a yi hidima. (Recipe yana samar da kusan sanduna 12). Hakanan zaka iya daskarar da sandunan don sa su daɗe cikin mako, in ji Rathbun.

Breakfast na gida Burrito

Kuna buƙatar karin kumallo wanda zaku iya ci akan tafiya? Rufe burrito mai šaukuwa, mai wadatar karin kumallo. Haɗa ƙwai guda ɗaya (ƙulla ƙwai a cikin mug da microwave 45-60 seconds ko har sai ya yi laushi), cokali biyu na cheddar cheddar shredded, da cokali biyu na salsa kuma mirgine shi cikin tortilla na alkama, in ji Winslow. Ba mai son ƙwai da safe ba? Yi burrito ɗinka mai daɗi maimakon: shimfiɗa cokali ɗaya na man gyada a kan tortilla ɗin alkama gabaɗaya, sai a shimfiɗa tare da yankakken apples ko ayaba, sannan a mirgine cikin burrito.

Alayyafo na Starbucks, Tumatir Tumatir, Feta, da Kwai

Kawai samun Starbucks ɗinku da safe? Tsallake kalori da kitse mai nauyi da mocha-lattes da yin odar Alayyafo, Tumatir Tumatir, Feta da Kwai tare da doguwar kofi tare da madara mai kitse, in ji Winslow. Kunsa ya ƙunshi adadin kuzari 270 kawai, giram 4 na kitse mai ƙima, kuma yana ba da gram 14 na furotin da gram 8 na cike fiber.

Jamba Juice's MediterraneaYUM™ Sandwich

Duk da cewa Jamba Juice kamar wuri ne mai lafiya don cin karin kumallo, menu na iya zama mai ɓatarwa. Rania Batayneh, MPH, masanin abinci mai gina jiki da kuma dabarun cin Amurka. "Sai dai idan kun zaɓi menu na haske (wanda ke amfani da kayan zaki na wucin gadi), mafi kyawun ku a Jamba Juice shine koyaushe ku je don ƙarami kuma ƙara haɓakar furotin."

Mafi kyau kuma, yi odar gurasar gurasar su, MediterraneaYUM. ™ Don adadin kuzari 320 kawai, za ku sami gram 13 na gina jiki mai gina jiki (a kan oza 16, kalori 300 Strawberry Surf Rider Smoothie wanda ke da gram 2 na furotin kawai), da sanwic ɗin da zai fi ƙosar da ku har zuwa lokacin cin abincinku na gaba, in ji Batayneh

Mafi kyawun Dunkin 'Donuts Breakfast

Shin Dunkin'Donuts shine wurin zuwa karin kumallo akan hanyar ku zuwa aiki? Kada ku ma yi tunanin zuwa don kuɗaɗɗen kalori mara komai wanda zai haifar da haɗarin ciwon sukari a tsakiyar safiya. Maimakon haka, yi odar Kwai Farin Turkiyya Sausage Wake-Up Wrap, in ji Batayneh. Don adadin kuzari 150, wannan fakitin mai gamsarwa yana kunshe cikin gram 11 na furotin kuma har yanzu yana barin ku da adadin kuzari don babban kofi tare da madara.

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