Lafiyayyun Abinci na Minti 5 Zaku Iya Doke su A Duk Lokacin

Wadatacce

• Abincin karin kumallo
• Protein Abincin rana Bowl
• Taliya Chicken Dinner
• Bita don

Abinci mai sauri baya buƙatar ma'ana koyaushe mara lafiya abinci. Ɗauki waɗannan girke-girke masu cin abinci guda uku da aka yarda da su daga Chris Mohr, R.D., waɗanda ke cin gajiyar shirye-shiryen kayan abinci don abinci mai sauri. Tare da 'yan zaɓin abinci a hannu, kuna iya samun karin kumallo, abincin rana, ko abincin dare a cikin ƙasa da mintuna biyar (eh, da gaske).

Abincin karin kumallo

Wannan abincin yana kunshe da kyawawan naushi na furotin, wanda mutane da yawa sukan yi watsi da su yayin karin kumallo, a cewar Mohr. Yana da mahimmanci a yada yawan furotin ku a cikin yini don ku ji daɗi har zuwa abinci na gaba.

Sinadaran

• 1 kofin yogurt Girkanci ko cuku gida
• 1/2 kofin sabo ne ko daskararre berries
• 1 tablespoon na ƙasa flax tsaba ko chia tsaba

Kwatance: Ƙara yogurt na Girkanci ko cuku gida zuwa kwano, sannan a saman tare da ɗimbin sabo ko daskararre berries da tsaba.

Protein Abincin rana Bowl

Wannan abincin an ɗora shi da ƙoshin lafiya daga kifin da avocado kuma yana ɗora madaidaicin fiber mai cike da furotin tare da baƙar fata.

Sinadaran

• 1 fakitin salmon ko tuna
• 1/2 iya baƙar fata wake
• 1 tablespoon guacamole ko rabin sabo avocado
• 2 tablespoons balsamic vinaigrette miya

Kwatance: Fara da babban kwano mai matsakaicin girma ko kwandon tafiya. Ƙara fakitin salmon ko tuna, baƙar fata wake, guacamole ko avocado, da balsamic vinaigrette dressing. Yi farin ciki tare da busassun hatsi gabaɗaya ko a saman gadon sabbin ganye.

Taliya Chicken Dinner

Ɗaya daga cikin mafi kyawun sirri don abincin dare mai sauri (don kanka kawai ko ga dukkan dangi) kaza ne mai cin nama. Idan kuna da akwatin taliya, tukunyar pesto, da kowane kayan lambu a gida, kuna shirye don bugun babban abincin dare mai daɗi da daɗi.

Sinadaran

• 1 dafaffen kazar -kazar
• 1 akwatin taliya
• 1 kofin kayan lambu
• 3 tablespoons shirya pesto
• Mix ganye da balsamic miya don gefen salatin

Kwatance: Dafa taliya bisa ga kwatance akan akwatin. Yayin da yake dahuwa, sai a sare kazar a dafa kayan lambu. Lokacin da taliya ya gama, tofa tare da kayan lambu da kaza a cikin kwano tare da pesto, da kuma ƙara salatin gefen.

Game da Grokker

Kuna sha'awar ƙarin dabarun dafa abinci lafiya? Akwai dubban motsa jiki, yoga, zuzzurfan tunani, da kuma azuzuwan dafa abinci lafiya suna jiran ku akan Grokker.com, hanyar kan layi mai tsayawa kan layi don lafiya da lafiya. Ƙari Siffa masu karatu suna samun ragi na musamman-sama da kashi 40 cikin ɗari! Duba su yau!

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Bita don