Rana A Cikin Abincina: Kocin Rashin Nauyi Keri Gans

Wadatacce

• Karin kumallo: Oatmeal da OJ
• Abincin rana: Sandwich
• Abincin rana Desert: Raspberries
• Dadi Abincin Abinci: Adora Calcium Dark Chocolate
• Abun ciye -ciye na rana: Abarba, Blackberries, da Cuku
• Abincin Abincin Abinci: Salatin
• Abincin dare: Gurasa mai laushi, Gasa Dankali, da Brussels sprouts
• Abincin dare: Martini
• Kayan zaki: Adora Calcium
• Dark Chocolate
• Bita don

A matsayin mai cin abinci mai rijista a cikin aikin sirri, Shape.com's Coach Loss Coach, marubucin Ƙananan Canjin Abinci, da kuma halayen kafofin watsa labarai da mai magana da yawun, rayuwata na iya yin wahala, in faɗi kaɗan. Amma ko da menene, koyaushe ina ba da lokaci don shirya abinci mai kyau - galibi ta hanyar kiyaye su cikin sauri da sauƙi. Na zaɓi abincin da ke da fiber mai yawa kuma na samar da wadataccen furotin da lafiyayyen kitse don kiyaye ni da gamsuwa cikin yini. Ina kuma ƙoƙarin adana ɗaki don jin daɗi ko biyu, kamar yadda za ku gani ta hanyar bincika yadda rana ta yau da kullun ke cikin abincina.

Karin kumallo: Oatmeal da OJ

A zahiri duk tsawon shekara, komai zafi a waje, Ina fara rana ta da kwanon oatmeal. Ina yin hatsi mai saurin dafa abinci (kada a ruɗe da nan take) tare da madara mara ƙiba a cikin microwave sannan a ɗaga shi da cuku mai ƙarancin mai, ƙwayar chia, da kirfa. Haɗin fiber, furotin, da mai yana gamsar da ni har zuwa lokacin cin abincin rana. Tare da hatsi na, Ina da gilashin ruwan 'ya'yan lemun tsami 100% gauraye da kusan adadin seltzer saboda ina so in sami isasshen ruwa don fara ranar amma ban cinye ƙarin adadin kuzari yayin da nake ciki ba; Ina kuma buƙatar ruwan 'ya'yan itace don ɗaukar bitamin na.

RELATED: 16 Girke -girke na Oatmeal Recipes

Abincin rana: Sandwich

Yawanci ba na jin gamsuwa a abincin rana ba tare da gurasa ba, saboda haka kusan koyaushe ina da sandwich. Shahararriyar halittar tawa ita ce yanka guda 2 Ezekiel 4: 9 an ɗora shi da Salatin Tofu na asali, tumatur, albasa, avocado, da letas. Idan ina da cucumbers a cikin gida, na jefa waɗanda ke kan-da ƙarin kayan lambu mafi kyau.

Abincin rana Desert: Raspberries

Ofaya daga cikin abubuwan da aka fi so a abincin rana shine 'ya'yan itace. Yawancin lokaci na zaɓi berries ko da lokacin da ba su da lokaci kuma na ci gaba dayan akwati. Yawancin lokuta ina da kofi na decaf na baki tare da wannan, yayin da nake jin yana sanya "tafi" zuwa ƙarshen cin abinci na.

Dadi Abincin Abinci: Adora Calcium Dark Chocolate

Cikakken cakulan cakulan Adora Calcium ya gamsar da sha’awar wani abu mai daɗi.

Abun ciye -ciye na rana: Abarba, Blackberries, da Cuku

Ban taba tsallake abin ci na rana ba; in ba haka ba zan kasance da yunwa sosai ta lokacin abincin dare. Abun ciye -ciye na koyaushe yana ƙunshe da carbohydrate (zai fi dacewa a cikin fiber amma ba koyaushe ba) da furotin, kuma sun bambanta sosai dangane da abin da nake cikin yanayi na (watau gishiri ko mai daɗi). Ina ƙoƙari sau da yawa don samun wani abincin 'ya'yan itace na rana a ciki, amma kada in ci shi ni kaɗai ko kuma ba zan ƙoshi ba. Cuku yana samar da furotin mai girma, amma saboda ina son sa, na fi yin kyau tare da abubuwan da ake sarrafawa, kamar su cuku.

RELATED: 40 Crunchy, Creamy, Lafiyayyen Ra'ayin Abincin Abinci don Ƙarƙashin Kalori 200

Abincin Abincin Abinci: Salatin

Na girma mahaifiyata kullum tana ba mu salatin da za mu fara cin abinci, kuma har yau ban daina yin haka ba. Abincin dare ba tare da salatin a gare ni kusan kamar safiya ce ba tare da oatmeal ba. Salatin da na saba yana da latas romaine, cucumbers, jan albasa, tumatir, da almond slivered. Ni kasalaci ne don yin miya na salati kuma kwanan nan ina siyan Dukan Abinci 365 Organic Light Kaisar Dressing. Kila ina amfani da kusan cokali 1 ne kawai-tunda na sara salad na, kadan yana tafiya mai nisa. Tabbas wannan karatun farko yana taimakawa cika ni.

Abincin dare: Gurasa mai laushi, Gasa Dankali, da Brussels sprouts

Yawancin amma ba duk abincin dare na na tushen cin ganyayyaki bane. Tun lokacin da na gano Gardein's Crispy Tenders (wanda aka yi daga waken soya), na kamu. Bayan yin burodi a cikin tanda, na goge su a cikin tawul na takarda don cire mai mai yawa. Ana samun dankalin turawa da aka gasa akan farantin abincin dare tare da kayan lambu da na fi so: busasshen busasshen tsiro na Brussels. Ta hanyar toshe dankalin turawa na tare da hummus na yau da kullun da/ko baƙar fata da cokali na kirim mai ƙarancin kitse, Ban taɓa rasa man shanu ba.

Abincin dare: Martini

Ina jin daɗin hadaddiyar giyar guda ɗaya tare da yawancin abincin dare na: Ketel One, babu vermouth, ba a girgiza ba. Zaitun shine babban kayan abinci.

Kayan zaki: Adora Calcium

Dark Chocolate

Wani Adora ya karasa daren na da dadi.

RELATED: 18 Oh-So-Good Chocolate Desert Recipes

Bita don