Menu na karin kumallo

Wadatacce

• Safiya mai zafi? Anan akwai dadi kuma mai sauƙin shirya ra'ayoyin kumallo masu lafiya.
• Ci gaba da karatu don ƙarin manyan abinci don ƙarawa zuwa menu na karin kumallo mai lafiya.
• Buga saurin safiya kuma ku fita daga kofa da sauri tare da waɗannan kyawawan ra'ayoyin karin kumallo masu sauƙi.
• Ci gaba da karatu don mafi sauƙi don shirya ra'ayoyin karin kumallo lafiya.
• Bita don

Safiya mai zafi? Anan akwai dadi kuma mai sauƙin shirya ra'ayoyin kumallo masu lafiya.

Safiya su ne aiki, amma idan a cikin gaggawar fita daga gidan ka dogara da muffins-coffee don karin kumallo-ko kuma ka daina cin abinci gaba ɗaya-ba kawai ka ɗauki damar cewa za ka ji kasala kafin tsakar rana ba, kana kuma kafa kanka don yin yaƙi da nauyin ku. Baya ga kasancewa mai yawan adadin kuzari, muffins, bagels, da sauran carbohydrates masu narkewa ana narkar da su da sauri don su mamaye jikin ku da glucose (sukari na jini). Wannan yana haifar da haɓakar insulin, wanda ke rage glucose, yana haifar da tsomawa cikin kuzari kuma ya dawo da yunwa bayan 'yan sa'o'i. Abincin safe mai lafiya yana sake dawo da metabolism kuma yana sarrafa yunwar ku duka tsawon yini. A gaskiya ma, kashi 78 cikin 100 na masu cin abinci masu nasara sune masu cin karin kumallo na yau da kullum, bisa ga wani rahoto daga Hukumar Kula da Nauyi ta Ƙasa. Me game da tsarin aikin ku? Ba damuwa. Nasihu na don karin kumallo kan tafi-da-gidanka suna ba ku damar cin abinci mai wayo kuma har yanzu kuna kan aiki akan lokaci.

• Juya zuwa oatmeal (kuma duba girkin girken oatmeal ɗinmu mai daɗi) Masu bincike na Ostiraliya sun gano cewa oatmeal yana ɗaya daga cikin abinci mafi cikawa, fiye da sau huɗu yana jin daɗi a matsayin croissant. Amma don jin daɗin yunwar ku da faranta wa ɗanɗanon ku daɗi, gwada ƙoshin hatsi gabaɗaya (wanda ake siyar da shi da yawa a shagunan abinci na halitta) a madadin hatsin da aka saba birgima. Ganyen hatsi yana ɗaukar minti 45 don dafa abinci; ki shirya babban batch ki saka a cikin firiji don ku iya kawo hidima don aiki kowace safiya don sake zafi a cikin microwave. Don ƙara dandano da ƙarin abinci mai gina jiki, gwada girke-girke na chai oatmeal.

Ci gaba da karatu don ƙarin manyan abinci don ƙarawa zuwa menu na karin kumallo mai lafiya.

[header = Ƙarin ra'ayoyin karin kumallo mai lafiya: Gwada cin abincin rana da safe?]

Buga saurin safiya kuma ku fita daga kofa da sauri tare da waɗannan kyawawan ra'ayoyin karin kumallo masu sauƙi.

• Sake gano ƙwai da aka dafa da ƙarfi Babban mai cike da furotin (gram 6), kwai ɗaya yana da adadin kuzari 78 kawai. Shirya eggsan ƙwayayen ƙwayayen ƙwai kafin lokaci (za su kasance har zuwa sati ɗaya a cikin firiji) kuma kama ɗayan akan hanyarku ta ƙofar. Ku ci shi kaɗai tare da ɗan gishiri da barkono, ko ku yanke shi biyu kuma ku sa shi a kan ƙamshin alkamar Ingilishi mai cike da alkama.
• Yi cikakken hatsin hatsi mai ɗaukar nauyi Haxa hatsin hatsi da aka shirya don ci tare da busassun 'ya'yan itace da 'yan goro a cikin jakar filastik. Munch akansa ya bushe a cikin mota, ko a same shi da madara ko yogurt a teburin ku.
• Ku ci abincin rana don karin kumallo Idan baku buƙatar cin abincin karin kumallo na gargajiya a cikin safiya Idan cuku da crackers ko turkey akan alkama gabaɗaya - ko irin abincin abincin rana - yayi kyau, tafi dashi. Ko abincin dare na daren jiya zabi ne!
• Jaka da irin kek An jarabce ku da kayan zaki da aka sayar inda kuka tsaya don kofi na safe? Sanya guntun hatsin hatsi mai yalwa tare da gyada ko man shanu na almond da ɗan zuma a cikin jakar sanwici (ninka shi cikin rabi don rage ɓarna). Yana da zaɓi mafi kyau fiye da kek ɗin kofi. Bugu da kari, yana cike da furotin, don haka ba za ku sami sha'awar zagaya na'urar sayar da kayayyaki ba don neman ƙari a cikin sa'a guda.

Tukwici: PB&J akan alkama gaba ɗaya abinci ne mai lafiya mai lafiya.

Ci gaba da karatu don mafi sauƙi don shirya ra'ayoyin karin kumallo lafiya.

Bita don