Kashe Sha'awar A Wajen Agogo tare da Nau'ikan Lafiyayyu na Tafi-Zuwa Abun ciye-ciye

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Bari mu fuskanta-muna son cin abinci! Kuma a cikin Amurka, abubuwan ciye -ciye sun ƙunshi sama da kashi 25 cikin ɗari na adadin kuzari na yau da kullun. Amma da shigewar lokaci, cin abinci mara hankali na iya haifar da fam mara daɗi. Makullin shine zaɓin abinci mai gina jiki wanda ya zo tare da furotin ko fiber (mafi kyau duka) don taimaka muku jin gamsuwa tsawon lokaci. Sarrafa rabo kuma yana da mahimmanci-Ina ba da shawarar capping abun ciye-ciye a ƙalla da adadin kuzari 200, cikakken adadin don tayar da ku har zuwa cin abinci na gaba. (Don ƙarin, duba 20 Sweet and Salty Snacks Under 200 Calories.)

Anan akwai manyan dabaru guda uku masu ƙarfi don ƙarfafa ku a cikin kwanakin ku:

Tsakar safiya: Girkanci Yogurt Parfait

Ku wuce kan yogurt parfait na gida, wanda yawanci ke nutsewa a cikin ruwan 'ya'yan itace mai sukari da granola. Maimakon haka, yi naka a cikin kyakkyawan gilashi ta hanyar shimfiɗa 6 oza na gina jiki mai gina jiki mara kyau na Girkanci yogurt da ½ kofin yankakken 'ya'yan itace (zabin mai amfani-duk abin da ke fitowa daga berries zuwa apples zuwa mango zuwa inabi!). Yayyafa dash na kirfa, cokali 2 na hatsi na granola, kuma a ji daɗi. Don ƙarin crunch, dandano da abinci mai gina jiki, musanya granola tare da rabin jaka (ajiye sauran don rana mai zuwa) na Coconuts for You, toasted kwakwa-chia granola, ko Cocoa Loco, duhu cakulan-chia granola, daga sabon lafiyata. layin abinci, Abincin Abinci. (A nan, Girke-girke na Yogurt Recipes 10 Ba ku taɓa gani ba!)

Gina Jiki:

• Abincin yogurt na yau da kullun: adadin kuzari 340, furotin 13g, fiber 2g, sukari 31g

• Yogurt Parfait na Girkanci (tare da kwakwa don ku ko Cocoa Loco ta Abincin Abinci): calories 200, protein 19g, fiber 3g, sukari 12g

La'asar: Haɗin Hanya na Minti 2

Lokacin da kuke kan tafiya kuna gudana akan komai, haɗaɗɗiyar hanya babbar hanya ce don samun mai mai sauri wanda zai manne da ku. Amma ana iya haɗa nau'ikan da aka siyo a cikin kantin sayar da kayayyaki tare da ingantaccen carbs, alewar cakulan, da kayan kwalliyar yogurt masu daɗi. Kafin barin gidan, ɗauki jakar kuɗi kuma gyara naku ta hanyar jefa a cikin 1/2 kopin hatsi na hatsi, kwayoyi cokali 2 (kamar almonds, cashews, walnuts, ko gyada) da 1 tsinken 'ya'yan itace (gwada yankakken apricots, raisins, ko cherries). Kuna son karkatar da hankali? Hakanan zaka iya musanya cokali guda na kwakwalwan cakulan duhu don cokali na goro. Kuma idan kuna sha'awar yanayin zafi, gwada Cashew Colada ta Nourish Snacks, wanda aka yi da gasasshen cashews, toasted kwakwalwan kwakwa, da busasshen abarba. Yum!

Gina Jiki:

Babban kantin sayar da siyayyar siyayyar hanya (3/4 kofin): adadin kuzari 300, furotin 9g, fiber 3g, sukari 16g

2-Minute Trail Mix (3/4 kofin): calories 200, furotin 7g, fiber 4g, sukari 9g

Cashew Colada ta Nourish Snacks (jakar 1): adadin kuzari 200, furotin 4g, fiber 4g, sukari 10g

Late Night: Parmesan Popcorn

Tsallake jarabar popcorn gidan wasan kwaikwayo mai daɗi, kuma kammala daren ranar fim ɗin ku akan kujera tare da ingantacciyar sigar gida na Parmesan Popcorn. Microwave ¼ kofin popcorn kernels, hazo tare da fesa mai, kuma a yayyafa shi da cakulan Parmesan cokali 1-2 (ko dash na kirfa da sukari) don wani dadi, mai sauƙi wanda zai gamsar da munchies na tsakar dare. Ko kuma mafi kyau duk da haka, tsinke jakar Mr. Popular, rabin goro wanda ba GMO kernels na masara daga Nourish Snacks-a cikin adadin kuzari 190 kawai da gram 5 na fiber, sun riga sun haɓaka "crunch-cult" mai bi a NBC.

Gina Jiki:

Yawancin ƙananan gidan wasan kwaikwayo popcorn (jaka 1; kofuna 6): 370 adadin kuzari, furotin 5g, 10g fiber, 0g sukari

Parmesan Popcorn (kofuna 5): adadin kuzari 160, furotin 7g, fiber 5g, 0g sukari

Mr. Popular by Nourish Snacks (jakar 1): calories 190, protein 1g, fiber 5g, 0g sugar

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