Rana a cikin Abincina: Masanin Gina Jiki Mitzi Dulan

Wadatacce

• Karin kumallo: Oatmeal
• Breakfast: Abarba
• Duk Lokacin Sha: Ruwan Kankara
• Abincin Ciki na Tsakiya: Cakulan Cherry Smoothie
• Abincin rana: Ham da Avocado Sandwich
• Kayan zaki: Yasso Frozen Yogurt Bar
• Abincin Rana: Almonds Yankakken
• Abincin dare: Spaghetti cikakke na alkama
• Abin zaki: Ayaba da Ruwan Zuma
• Karin bayani akan SHAPE.com:
• Bita don

Mitzi Dulan, RD, Masanin Gina Jiki na Amurka, mace ce mai yawan aiki. A matsayin uwa, co-marubucin Abincin Duk-Pro, kuma maigidan Mitzi Dulan's Adventure Boot Camp, ƙwararren masanin abinci mai gina jiki da ƙwararre yana buƙatar matakan kuzari a ko'ina cikin yini. Ban da abinci guda uku masu daidaitawa, tana samun kuzari ta hanyar cin abinci masu kyau kamar yankakken almond.

"Ina mai da hankali sosai kan cin abinci mai tsafta da ke da daɗi amma kuma mai gamsarwa," in ji Dulan. "Ina shan ruwa duk rana. Ina ƙoƙarin kiyaye shi kusa da ni tsawon yini kuma in cika kamar yadda ake buƙata."

Karin kumallo: Oatmeal

325 adadin kuzari, 5 grams mai, 54 grams carbs, 15 grams gina jiki

"Na cinye kwano na Quaker oatmeal. Ina ƙara kirfa, zuma, da 'yan busassun cherries. Ina haɗe shi da madara mai kashi 1 cikin 100 don haɓaka furotin. Oats gaba ɗaya hatsi ne, don haka sun fi girma a fiber. furotin, da sauran abubuwan gina jiki. Cinnamon kayan yaji ne a cikin antioxidants don haka ina ƙoƙarin ƙara ƙari a cikin abincina duk lokacin da zai yiwu. "

Breakfast: Abarba

"Na kuma ci abarba don karin kumallo, saboda ina son 'ya'yan itace kuma koyaushe ina ƙoƙarin haɗawa da yawa kowace rana."

Duk Lokacin Sha: Ruwan Kankara

"Ruwan kankara! Ina matuƙar son 24 oz. Copco tumbler. Yana taimaka mini in lura da yawan ruwan da nake sha. Shan cikakken tumblers na ruwan sanyi a kowace rana yana taimakawa ƙona ƙarin adadin kuzari 100! Yana ɗaukar ƙarfin jikin mu zuwa canza yanayin ruwan daga sanyi zuwa zafin jikin mu. "

Abincin Ciki na Tsakiya: Cakulan Cherry Smoothie

225 adadin kuzari, gram 1.5 na mai, carbs gram 28, furotin gram 24

"Ƙananan cakulan da aka lulluɓe ceri smoothie. Ina amfani da ciyawar cakulan whey protein foda tare da daskararre tart cherries da 3/4 c. Organic 1 bisa dari madara. Yana da cikakkiyar haɗin carbohydrate / furotin don abin sha bayan motsa jiki da kuma tart cherries. sune masu hana kumburi. Hakanan yana taimakawa ba ni gyaran cakulan! "

Abincin rana: Ham da Avocado Sandwich

380 adadin kuzari, gram 8 na mai, gram 42 na carbs, gram 32 na furotin

"Gurasar da ta ƙunshi yanka naman alade guda uku, yankakken Hass avocado, yankakken tumatir, mustard mai yaji a kan sanwic ɗin alkama na alkama, da gefen broccoli. mai gina jiki, mai daɗi, mai gamsarwa. Ƙamshin avocados yana da daɗi kuma yana ba da kusan bitamin 20, ma'adanai, da abubuwan gina jiki, yayin da naman alade ke ba da furotin mara nauyi. "

Kayan zaki: Yasso Frozen Yogurt Bar

"A Yasso daskararre yogurt Girkanci mashaya, wadannan ne ban mamaki samu kuma abokan ciniki da yara suna son su, kuma. A kawai 70 calories, suna dandana kayan zaki-kamar amma samar da shida grams na gina jiki!"

Abincin Rana: Almonds Yankakken

160 adadin kuzari, 10 grams mai, 11 grams carbs, 6 grams gina jiki

"Almonds da aka yanka yayin aiki a teburina. Ina son almond saboda ƙyanƙyashe, furotin, da fiber. Sun gamsar, ma!"

Abincin dare: Spaghetti cikakke na alkama

560 adadin kuzari, 11.5 grams mai, 73 grams carbs, 38 grams gina jiki

"Spaghetti mai cike da alkama tare da Laura's Lean Ground Beef da aka kara a cikin miya na marinara; kuma, Ina so in tabbatar da cewa na sami tushen gina jiki mai kyau a kowane abinci da dukan hatsi. Ana kiwon naman sa ba tare da maganin rigakafi ko hormones ba."

Abin zaki: Ayaba da Ruwan Zuma

"Yankakken ayaba an diga da zuma kadan don kayan zaki. Yana da daɗi sosai, kuma ina samun abinci mai ƙarfi mai ƙarfi, kayan abinci mai gina jiki tare da kayan zaki na halitta duka."

Karin bayani akan SHAPE.com:

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