Mafi kyawun Breakfasts masu Karatu

Wadatacce

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Lokacin da muka neme ku da ku aika da abincin safe masu lafiya da kuka fi so, mun cika da ɗaruruwan dabaru masu daɗi. A bayyane yake, masu karanta Siffar ba su cikin kashi 25 na Amurkawa da ke tsallake karin kumallo! Abu mai kyau kuma. Binciken da Jami'ar Colorado da Rajistar Kula da Nauyi na Ƙasa suka yi game da halayen rayuwa na kusan mutane 3,000 waɗanda suka rasa fam 30 ko fiye (kuma suka hana shi shekara ɗaya ko fiye) ya nuna cewa cin karin kumallo akai -akai yana ɗaya daga cikin mafi kyawun alamun nasarar asarar nauyi. Don haka don girmama bikin mu na 21st, mun zaɓi 21 daga cikin mafi sauƙi, mafi yawan abinci mai gina jiki da zazzagewa da masu karatun SHAPE na ainihi suka gabatar a cikin nau'i bakwai.

Tashi-da-Shine Hatsi

1. Waffles Dukan-hatsi Tare da Yogurt da Strawberries: Toast 2 waffles na hatsi. Top tare da 1/2 kofin lowfat vanilla yogurt da 1/2 kofin sliced ​​strawberries. Sakamakon abinci mai gina jiki: 373 adadin kuzari, 11 g mai.

"Idan ina jin bacin rai, sai in zubo maple syrup mai tsafta a saman don jin daɗi mai daɗi."

- Daphne Shafer, Morehead City, NC

2. Tumatir da Cuku Tumatir Muffin Turanci: Sama gabaɗayan muffin na Ingilishi tare da cukuwar Cheddar low mai ounce 2 da yankan tumatir 2. Broil har sai cuku ya narke. Makin Gina Jiki: 242 adadin kuzari, 5 g mai.

"Yana da sauri kuma yana da kayan abinci na hatsi, kiwo da kayan lambu."

- Susan Ackermann, Ellendale, ND

3. Narkakken Man Gyada: A yayyafa wainar burodin alkama guda biyu tare da cokali 2 da aka rage man gyada. Sakamakon abinci mai gina jiki: 320 adadin kuzari, 14 g mai.

"Gidan gyada da aka narkar da shi ya dauki lokaci kafin a ci abinci, don haka karin kumallo ya dade."

Pauline Wagnor, Fairlawn, Ohio

Masanin abincinmu ya ce "Kayayyakin burodin hatsi gabaɗaya sun ƙunshi fiber fiye da farar burodi," in ji Jackie Nugent, R.D., wani mashawarcin abinci mai gina jiki na birnin New York. "Fiber ɗin abinci yana ƙara yawan gamsuwa, yayin da ba shi da adadin kuzari!"

Qwai mai ban mamaki

4. Becky's Egg and Red Pepper Sandwich: Ki kwashe ƙwai 2 tare da barkono ja jajayen cokali 1 akan ganda aka rufe da feshin dafa abinci mai ɗanɗanon man shanu. Ku bauta wa a kan muffin na Turanci gabaki ɗaya. Sakamakon abinci mai gina jiki: 245 adadin kuzari, 15 g mai.

"Wannan karin kumallo mai sauri yana ba da furotin mai ƙarfafawa."

- Becky Thackston, Hiram, Ga.

5. Naman alade da ƙwai mara laifi: A cikin tukunyar da aka lulluɓe da feshin dafa abinci mara sanda, a yayyafa farin kwai guda 4 tare da cukuwar Cheddar mai ƙanƙara 2 oza da naman alade turkey guda 1. Makin Gina Jiki: 196 adadin kuzari, 6 g mai.

"Wannan karin kumallo mai gamsarwa yana ƙona ni tsawon yini."

- Kelly Sullivan, Yonkers, NY

6. Kwai da Veggie Sausage Kunsa: Karkace fararen kwai 2 da soya sausage 1 a cikin skillets daban -daban da aka rufa da feshin dafa abinci mara nauyi. Cire tsiran alade a kan tawul ɗin takarda kuma yanki kan tortilla na alkama. Rufe da ƙwai da ketchup cokali 1, sannan a nade. Sakamakon abinci mai gina jiki: 219 adadin kuzari, 3 g mai.

"Yana da dadi, ƙananan kalori kuma mai cikawa sosai!"

- Liza Zaracko, Vineland, NJ

Masanin mu na gina jiki ya ce "Farar kwai da naman alade na turkey ko tsiran alade masu kyau sune tushen furotin da ke manne da ku," in ji masanin abinci mai gina jiki Evelyn Tribole, MS, R.D, marubucin Ƙarin Abincin Abincin Lafiya (Rodale, 2000). "Don daidaita shi kaɗan kaɗan, ƙara yanki ko biyu na gurasar hatsi gaba ɗaya da wasu 'ya'yan itace masu sabo."

Mafi Kwallan karin kumallo

7. Kashi, Fruit and Soy Milk: Hada 3/4 kofin Kashi hatsi, 1/2 kofin yankakken strawberries da 1 kofin soya madara. Makin Gina Jiki: 194 adadin kuzari, 6 g mai.

"Lokacin da aka hanzarta ni, na sanya hatsi a cikin madara mai yawa tare da 'ya'yan itace da madara soya, kuma in ci yayin da nake shirya yara na."

- Kathleen Allen, Evergreen, Colo.

8. Texas Peanut Butter Crisp: Microwave cokali 1 na man gyada mai rahusa mai kitse na tsawon daƙiƙa 30. Yayyafa kan kopin Fiber 1 hatsi 1 tare da ayaba mai yankakken matsakaici 1. Sakamakon abinci mai gina jiki: 309 adadin kuzari, 8 g mai.

"Wannan karin kumallo kamar Rice Krispies ne da man gyada!"

Paula Felps, Lewisville, Texas

9. Hadaddiyar Garkuwar Gargajiya: 1/2 kofin hatsin hatsi tare da 1/2 kofin shredded frosted mini-wheat cereal cereal da 1 kofin skim madara. Sakamakon abinci mai gina jiki: 251 adadin kuzari, 2 g mai.

"Don iri-iri da dandano, Ina haxa hatsi iri-iri biyu a cikin kwanona kowace safiya. Combos ɗin da na fi so sun haɗa da All-Bran tare da Mini-Wheats na Kellogg, da Raisin Bran tare da Total."

-- Amy Rhodes, Owego, NY

Masanin abincinmu ya ce "Ina ba da shawarar hada hatsi," in ji Nugent. "Yana ba ku damar jin daɗin ɗanɗanon hatsin da kuka fi so, wanda maiyuwa ba zai zama mai girma a cikin fiber ba, tare da hatsin da ke tattare da gaske a cikin fiber amma watakila ba ɗaya daga cikin abubuwan da kuka fi so ba. Za ku sami mafi kyawun duka biyun. duniyoyin hatsi -- dandano mai kyau da yalwar fiber."

Microwaveable Miracles

10. Gurasar Gurasar Abinci Mai Kyau: Microwave wani naman alade na hamburger marar nama. Rufe patty tare da yanki 1-oza na cuku Cheddar lowfat kuma sanya a kan muffin Turanci. Makin Gina Jiki: 311 adadin kuzari, 5 g mai.

"Na dauki wannan karin kumallo don aiki maimakon abinci mai sauri."

-- Sabine H. Lien, Winter Park, Fla.

Masanin abincinmu ya ce "Nemi patties tare da gram 3 na mai ko ƙasa da adadin kuzari 100," in ji Elizabeth Somer, MA, RD, marubucin Abincin Asalin (Henry Holt, 2002).

11. Cinnamon-Apple Bake: Sanya yankakken yankakken apple matsakaici 1 a cikin kwano; saman tare da 1/2 kofin bran hatsi da dash na kirfa. Microwave a sama na mintina 2. Sakamakon abinci mai gina jiki: 167 adadin kuzari, 2 g mai.

"Wannan karin kumallo yana kama da ƙoshin apple mai ƙoshin lafiya."

-- Mirella Mosca, Maple, Ontario, Kanada

12. Farar Kwai da Alayyafo: Microwave 3 fararen kwai da 1/2 kofin daskararre alayyahu na mintuna 2 sannan ƙara ƙaramin barkono baƙi. Makin Gina Jiki: 83 adadin kuzari, 0 g mai.

"Ƙara rabin dankalin Ni'ima na jan ƙarfe yana ba da farin kwai da alayyafo mafi oomph!"

- Patricia Granata, Baltimore

Kawai Daɗaɗɗen Smoothies

13. Na gida "Ice Cream" Smoothie: Haɗa 1 kofin sabo ne, 2 kofuna waɗanda skim madara, daya 3-oce kunshin nan take nonfat vanilla pudding mix da 1 kofin crushed kankara for 45 seconds. Yana yin 4 servings. Makin Gina Jiki (kofi 1): 100 kalori, 1 g mai.

"Ina samun wasu 'ya'yan itace na yau da kullun da buƙatun kiwo tare da wannan smoothie."

-- Mackenzie Taylor-McLaine, Dewey Beach, Fla.

14. Girgizar Tofu: Haɗa ruwan 'ya'yan lemu 1 ko ruwan abarba tare da madara 31/2 mai ƙarfi ko tofu na siliki da' ya'yan itacen kofi 1/2 har sai da santsi. Makin Gina Jiki (1 kofin): adadin kuzari 342, mai 4 g.

"Wannan girgiza tana da kyau bayan motsa jiki na na safe!"

-- Lillian Breen, Natick, Mas.

15. Yogurt-Citrus Shake: Mix 1 kofin nonfat vanilla yogurt tare da 1/2 kofin 'ya'yan itace, 1/2 kofin ruwan lemu, 1 kofin flax ci abinci, 2 tablespoons alkama germ da 1/2 kofin kankara a cikin wani blender har sai da santsi. Sakamakon Abinci (1 kofin): 372 adadin kuzari, 3 g mai.

"Ina ƙara zuma idan yana buƙatar ɗan zaƙi. Kamar yin madarar madara don karin kumallo."

- Margarita Jager, Stow, Ohio

Kwararren masanin abinci mai gina jiki ya ce "'Ya'yan itacen' ya'yan itace cike suke da antioxidants masu yakar cutar, bitamin da fiber," in ji Somer. "Bugu da ƙari, ƙwayar alkama tana da wadata a cikin bitamin E da B. Smoothies hanya ce cikakke don ƙara duka waɗannan abubuwan cin abinci a cikin abincin ku."

Mafi Kyawun Jumma'a

(Kayan girke-girke waɗanda ke ɗaukar ɗan lokaci kaɗan amma sun cancanci ƙoƙarin)

16. Dankalin Turawa da Kwai: Hada albasa koren albasa guda 2 da tsinken naman alade na turkey a cikin kwano da microwave na minti 1. Ƙara 1 diced dankalin turawa da microwave fiye da minti 3-5. Add gishiri, barkono da 1 dukan tsiya kwai. Microwave a sama don wani minti 11/2. Yayyafa cokali 1 shredded lowfat Cheddar cuku. Ku bauta wa tare da 1/2 kopin sassan orange. Makin Gina Jiki: 400 kalori, 10 g mai.

"Wani lokaci nakan juya wannan zuwa ƙaramin abincin dare mai sauri ta hanyar ƙara kwai da yanki na naman alade."

- Lana Harrison, Los Angeles

17. Chili Cheese Omelet: A cikin ƙaramin skillet, haɗa 1/2 kofin maye gurbin kwai, 1/4 kofin barkono mara kitse da 1 cuku mai ƙananan fat. Cook na minti 5. Ku bauta wa tare da jan tumatir 1, yankakken, a gefe. Makin Gina Jiki: 182 adadin kuzari, 5 g mai.

"Wannan omelet ɗin yana ɗanɗano kitse fiye da yadda yake tare da cakulan da aka narke a saman."

- Christy Neria, La Verne, Calif.

18. Pancakes Oat Bran Blueberry: Haɗa fakitin 12-ounce na kasuwanci oat-bran pancake mix tare da 1 kofin daskararre blueberries da 1/2 kofin ruwa. Ladle batter a kan tukunya mai rufi tare da feshin dafaffen man shanu mai ɗanɗano. Cook pancakes a gefe guda har sai kumfa ya bayyana, sannan juya. Ku bauta wa tare da guntun guna na ruwan zuma. Makin Gina Jiki (2 pancakes da 1/2 kofin guna na zuma): kalori 157, 1.5 g mai.

"Sau da yawa ina yin karin pancakes don daskare kuma in sake yin zafi don wata safiya."

Julie Husman, Valencia, Calif.

Kwararren masanin abinci mai gina jiki ya ce "Waɗannan pancakes ɗin suna da yawa a cikin fiber mai narkewa, wanda ke rage haɗarin kamuwa da cututtukan zuciya da ciwon sukari kuma yana tsawaita tsawon lokaci, don haka ba za ku iya cin abinci ba daga baya a rana," in ji Somer. "A saman wannan, 'ya'yan itacen blueberries suna ɗaya daga cikin mafi kyawun hanyoyin samar da antioxidants na Uwar Halitta."

Abincin buda-baki

19. Breakfast a cikin Bowl: Hada 1/2 kofin kowane applesauce da nonfat vanilla yogurt, 1 teaspoon brown sugar da dash na kirfa. Sanya cakuda cikin dare. Top tare da cokali 2 na Inabi-Kwayoyin hatsi kafin cin abinci. Makin Gina Jiki: 250 adadin kuzari, 0.5 g mai.

"Na yi babban batch na wannan kuma in ajiye shi a cikin firiji duk mako."

- Rosemary Blethen, Antakiya, Calif.

20. Cantaloupe da Cottage Cheese: Cika rabin matsakaicin cantaloupe (tsarin da aka cire) tare da 1 kofin ƙananan gida cuku da ƙananan dintsi na tsaba sunflower maras gishiri. Zuba da zuma cokali 1. Makin Gina Jiki: 443 adadin kuzari, 10 g mai.

"Ciki na yana da matukar damuwa da cin duk wani abu mai nauyi da safe, don haka wannan haɗin yana daidaita cikina kuma yana ba ni ƙarfi don fara ranar."

- Lana Hawkins, Los Angeles

21. Apple Danish Roll-Up: Sanya 1/2 apple, sliced, 2 na bakin ciki yanka na part-skim mozzarella cuku da 1/2 teaspoon na sukari da dash na kirfa a cikin wani gari tortilla. Kunsa da zafi a cikin microwave na dakika 30. Makin Gina Jiki: 225 adadin kuzari, 7 g mai.

"Na kuma gwada wannan don cin abincin rana ta ƙara 'yan tsiran alade na zuma lowfat. Kawai ka nade shi ka more!"

- Sandy Johnson, Tulsa, Okla.

Nugent ya ce mana masanin abinci mai gina jiki ya ce "The Apple Danish Roll-Ups farawa ne mai gina jiki har zuwa yau," in ji Nugent. "Yana ba da ƙungiyoyin abinci guda uku a cikin ɗaya-'ya'yan itace, kiwo da hatsi-manufa don cikakken abinci. Idan ana amfani da oza 2 ko fiye na cuku na mozzarella, kowane jujjuyawar yana ba da kusan rabin alli da kuke buƙata don yini gaba daya."

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