4 Abincin Breaks mai Lafiyar Zuciya Wanda ke daukar Mintuna 20 ko Kasa da haka

Wadatacce

• Dumi Papaya Breakfast Cereal
• Sinadaran
• Kwatance
• Blueberry da Cacao Chiaseed Pudding
• Sinadaran
• Kwatance
• Kwakwa da Berry Quinoa Porridge
• Sinadaran
• Kwatance
• Kyafaffen Salmon Dankalin Turawa Mai Dadi
• Sinadaran
• Kwatance
• Shirye-shiryen Abinci: Karin kumallo na yau da kullun

Wasu ma ana iya yin daren da ya gabata.

Dukanmu muna da waɗancan safiya masu ban sha'awa lokacin da yake ji kamar kuna gudu a kusa da ƙoƙarin yin abubuwa da yawa a lokaci ɗaya. Kuma a wadannan safiya, cin lafiyayyen karin kumallo yakan faɗi a bakin hanya. Kuna iya kama karin kumallo wanda ya ba ku jin yunwa awa ɗaya daga baya ko ƙetare karin kumallo gaba ɗaya.

Fara kwanakinku tare da abinci mai-gina jiki babbar al'ada ce ga lafiyar dogon lokaci. Wannan gaskiya ne idan safiya ta hada da girke-girke na zuciya wadanda ke kunshe da fiber, antioxidants, da omega-3s.

Duk da yake cututtukan zuciya shine dalilin mutuwa tsakanin maza da mata Amurkawa, abincinku na iya zama zaɓi ɗaya na rayuwa don taimakawa rage haɗarinku.

Don haka, ta yaya za ku tabbatar da cewa kuna kula da zuciyarku yayin wucewa ta waɗancan safiyar safe? Don ba ku wasu dabaru, Na haɗu da sauri huɗu, masu ƙoshin lafiya, waɗanda za ku iya shirya su kafin lokaci.

Dumi Papaya Breakfast Cereal

Wannan girke-girke zabi ne na cikawa! Gwanda da birgima mai hatsi sun hada da lafiyayyen zuciya, ma'adanai, da karamin furotin mai tushen shuka. Ba tare da ambaton gwanda tana da wadataccen bitamin C. Hakanan zaka iya yin ɗimbin yawa na wannan don karin kumallo a shirye don tafiya tsawon mako.

Bayar da girma: 1

Lokacin dafa abinci: Minti 10

Sinadaran

• 1/2 kofin hatsi da aka yi birgima
• 1 / 1-2 kofin ruwan zafi (gwargwadon lokacin farin da kuke son hatsinku ya kasance)
• dash na kirfa
• 1/2 kofin yogurt kwakwa
• 1/2 kofin sabo gwanda
• 1/4 kofin granola
• 1 diba na furotin na tushen tsire-tsire (zaɓi)

Kwatance

1. Hada hatsi mai juyawa, kirfa, da ruwan zafi a cikin tukunyar.
2. Cook a kan kuka don minti 5-10, ko har sai lokacin farin ciki.
3. A cikin kwano na abinci, zuba yogurt na kwakwa, gwanda sabo, da granola.

Blueberry da Cacao Chiaseed Pudding

Chiaseed puddings babban zaɓi ne na karin kumallo saboda suna da sauƙin jefawa tare daren jiya kuma suna cikin firiji don saurin kama-da-tafi abinci da safe.

Chia tsaba shine babban tushen fiber mai narkewa da omega-3s kuma suna ƙunshe da ƙaramin furotin mai tushen shuka. Cacao nibs suna da wadataccen magnesium, wani mahimmin ma'adinai wanda ke taka rawa a cikin enzymes fiye da 300 da aka yi amfani da su cikin mahimman matakai kamar haɗa DNA, RNA, da sunadarai.

A matsayin bayanin kula na gefe, za'a iya ajiye pudding din chiaseed a cikin kwandon gilashin iska a cikin firiji har zuwa mako guda.

Yana aiki: 2

Lokacin dafa abinci: Minti 20

Sinadaran

• 1 kofin chia tsaba
• Kofuna 2 madara mara madara (gwada almond, cashew, ko madarar kwakwa)
• 1/2 kofin sabo ne blueberries
• 1/4 kofin ɗanyen koko
• ɗan zaki don ɗanɗano, kamar maple syrup ko zumar gida (na zaɓi)

Kwatance

1. Haɗa tsaba chia, madara mara madara, da mai zaki mai zaɓi kuma bari a zauna a cikin firinji na aƙalla mintuna 20 har sai gel ya samu. Dama lokaci-lokaci a wannan lokacin.
2. Lura: Kuna iya sanya chias ɗin pudding ɗinku da kauri ta rage ruwa. Lessara ƙaramin ruwa don sanya shi ya zama sirara. Idan kuna amfani da madarar kwakwa mai cikakken kitse, pudding ɗin zai yi kauri sosai.
3. Top tare da sabo blueberries da cacao nibs.

Kwakwa da Berry Quinoa Porridge

Tunanin quinoa shine kawai don abinci mai ɗanɗano? Yi tunani sake! Quinoa a zahiri iri ne, amma yana yin kamar hatsi. Yana da wadataccen fiber, furotin, da ma'adanai. Fa'idar yin goro da safe ta amfani da quinoa shine za'a iya yin sa daren jiya, sannan zaka iya sake zafin safiya da safe.

Yana aiki: 1

Lokacin dafa abinci: Minti 10

Sinadaran

• 1/2 kofin quinoa flakes
• 1 kofin ruwa
• 1/2 kofin madara kwakwa mai cikakken mai
• 1 tbsp. maple syrup
• 2 tbsp. seedsan tsaba
• ruwan 'ya'yan itace na 1/2 lemun tsami
• tsunkule na kirfa na ƙasa
• 1/2 kofin sabo raspberries
• 1/4 kofin shredded kwakwa flakes

Kwatance

1. Haɗa ruwa da quinoa flakes a cikin tukunyar. Cook a kan wuta mai zafi har sai flakes yayi laushi. Milkara madarar kwakwa da dafa har sai porridge ya yi kauri.
2. Ciki a cikin maple syrup, 'ya'yan hatsi, da ruwan lemon tsami.
3. Bugu da ƙari, gwargwadon nau'in da kuke amfani da shi, lokacin girki na iya ɗaukar ko'ina daga sakan 90 zuwa minti 5.
4. Top tare da kirfa na ƙasa, sabo ne na raspberries, da shredded kwakwa flakes.

Kyafaffen Salmon Dankalin Turawa Mai Dadi

Kyafaffen kifin shine babban tushen furotin da omega-3s. Cin abinci mai wadataccen mai mai omega-3 na iya rage triglycerides da hawan jini, wanda zai iya rage haɗarin kamuwa da cututtukan zuciya. Omega-3 fatty acid zai iya rage kumburi kuma inganta lafiyar zuciya da lafiyar kwakwalwa.

Yana aiki: 4

Lokacin dafa abinci: 15-20 mintuna

Sinadaran

• 1 babban dankalin turawa
• 1 tbsp. bayyananniyar hummus
• 4 oz. kyafaffen kifin kifi
• Dijon mustard dandana
• sabo ne faski don ado

Kwatance

1. Yankakken dankalin turawa mai tsayi a cikin yanka mai kauri inci 1/4.
2. Sanya yankakken dankalin hausa a cikin toaster a sama na tsawon mintuna 5 ko har sai an dahu. Wataƙila kuna buƙatar nishaɗin sau sau da yawa dangane da tsawon saitunan burodin burodinku.
3. Top tare da hummus da Dijon mustard. Sanya kifin kifin da aka yi hayaki a sama sannan a gama da sabon faski.

Shirye-shiryen Abinci: Karin kumallo na yau da kullun

McKel Hill, MS, RD, shine wanda ya kafaGina Jiki Ya Tsira, gidan yanar gizo mai rai mai rai wanda aka sadaukar domin inganta rayuwar mata a duk fadin duniya ta hanyar girke-girke, shawarar abinci mai gina jiki, dacewa, da sauransu. Littafinta na girke-girke, "Nutrition Stripped," ya kasance mai sayar da ƙasa mafi kyau, kuma an ba da ita a cikin Fitness Magazine da kuma Mata na Lafiya Magazine.