Rana A Cikin Abincina: Mashawarcin Abinci Mike Roussell

Wadatacce

• Abincin karin kumallo: Omelet tare da Mozzarella, yogurt na Girka, da 'Ya'yan itace
• Breakfast na Biyu: Blueberry Smoothie
• Abin sha na safe: Kofi
• Abincin rana: Kaza-Seared Kaza da Koren wake tare da Man Zaitun
• Abincin Abincin rana: Chips na Raw Leafy Kale Chips
• Abincin dare: Chicken Sausage da Sautéed Kale
• Bita don

A matsayin mu na Doctor Diet Doctor, Mike Roussell, Ph.D., yana amsa tambayoyin mai karatu kuma yana ba da ƙwararrun masana kan cin abinci mai kyau da asarar nauyi a cikin sashin sa na mako. Amma muna gwada sabon abu a wannan makon, kuma maimakon gaya mu wanne irin abinci ne ya kamata mu ci, muka tambaye shi nuna mu. Kuma ba muna magana ne game da jerin kayan abinci da aka kwatanta (duk mun ga yadda sabbin kayan abinci da yogurt Girkanci suke kama). Mun nemi Dr. Mike da ya dauki hoto na kowane cizo da gulp da ke wucewa cikin lebe cikin tsawon awa 24. Sai yace eh!

Ci gaba da karantawa don ganin yadda Likitan Abinci na SHAPE yake zama siriri da gamsuwa daga safiya zuwa dare.

Abincin karin kumallo: Omelet tare da Mozzarella, yogurt na Girka, da 'Ya'yan itace

Na fara rana ta da omelet mai kwai 4 tare da sabo mozzarella da sabo basil da yogurt Girkanci tare da tsaba chia da blueberries.

Ban ɗaga nauyi ba a yau don haka jimlar abin da nake ci na carbohydrate ya yi ƙasa da na da. A ranakun horar da nauyi, manyan bambance-bambance guda biyu na cin carbohydrate zai kasance yayin karin kumallo da lokacin cin abinci kai tsaye bayan motsa jiki na. Alal misali, yogurt Girkanci a nan za a maye gurbinsu da oatmeal ko gurasar hatsi.

Breakfast na Biyu: Blueberry Smoothie

An yi wannan smoothie na blueberry tare da furotin mai ƙarancin-carb Metabolic Drive, daskararre blueberries, Superfood (high-antioxidant, busassun 'ya'yan itatuwa da kayan marmari), walnuts, abincin flaxseed, ruwa, da kankara. An ɗora shi da abubuwan gina jiki, furotin, fiber, da mahimman fatty acid. Wani lokaci nakan maye gurbin ruwan da madarar almond mara daɗi ko mara daɗi Don haka madarar kwakwa mai daɗi don ɗanɗano daban-daban da bayanin sinadirai. Hakanan zaka iya amfani da koren shayi mai ƙura a madadin ƙarin abincin Superfood.

Abin sha na safe: Kofi

Ina da mai kera kofi na Keurig a ofishina, wanda yake da kyau amma wani lokacin yana sa ciyar da kofi na ya zama mai sauƙi. Ina kokarin iyakance kaina zuwa kofuna biyu a kowace rana; idan na sha fiye da haka sai na ga kaina ba na shan isasshen shayi da ruwa.

Ina ɗaukar baƙar fata na kofi don haka babu damuwa game da ƙarin adadin kuzari daga abubuwan ƙari na kofi. Abubuwa kamar sukari, syrup, da kirim mai tsami sune abin da ke ɗaukar kofi nan da nan daga lafiya zuwa mara lafiya. Kofi da kansa an ɗora shi da antioxidants da maganin kafeyin da ke hana rushewar AMP na cyclic, wani fili wanda ke taimakawa ci gaba da ƙona kayan ƙona mai aiki.

Abincin rana: Kaza-Seared Kaza da Koren wake tare da Man Zaitun

Abincin rana cinyar kaji ne da kwanon kwanon kwandon shara, da koren wake da aka yayyafawa da man zaitun, sai kuma gauraye salatin ganye da zaitun kalamata da aka warke da barkono ja. Cinyoyin kajin hutu ne mai kyau daga madaidaicin gasasshen ƙirjin kaji. Suna da ɗan ƙaramin kitse mai ƙima (gram 4 da gram 2.5) amma ya yi ƙasa da yawancin mutane suna tunani (kawai tabbatar da cire fata da datsa ƙarin kitse).

Abinci kamar zaitun da aka warkar da su, gasasshen barkono barkono, ko tumatir busasshiyar rana hanya ce mai sauƙi don ƙara dandano ga salati ba tare da juya zuwa kalori- da kayan salati masu ɗorewa ba.

Abincin Abincin rana: Chips na Raw Leafy Kale Chips

Yawancin lokaci ina yin kwakwalwan kabeji na kaina amma wannan ɗan kulawa ne (kuma ina so in gwada su don abokin ciniki). Yin guntun kale na kanku abu ne mai sauƙi: Ki jefa kale da man zaitun kaɗan, ki shimfiɗa shi a kan takardar burodi, ƙara gishiri da barkono, sannan a gasa a digiri 350 na minti 20.

Abincin dare: Chicken Sausage da Sautéed Kale

Da, kale again. Ni da matata muna kan wani babban kato-yana da sauƙin dafa abinci. Anan, ana shirya kale tare da man kwakwa, yankakken albasa, da dash na Melinda's Habanero XXXtra Hot Sauce. An riga an dafa tsiran alade kaza, yana yin wannan abincin da sauri da sauƙin shirya.

Abin da ku ba zai iya ba duba anan shine nima na more gilashin giya.

Bita don