Ra'ayoyin karin kumallo masu ƙarancin kalori don ƙara ƙarfin ranar ku

Wadatacce

• Matcha Breakfast Smoothie
• Gyada da Maple Avocado Toast
• Quinoa Breakfast Burrito Bowl
• Na gida Chia Granola da Yogurt
• Bita don

Kada ku yi la'akari da abincin farko na binciken da ba a ƙididdigewa ba ya nuna cewa rage yawan furotin da abubuwan gina jiki a cikin dare ba kawai zai iya taimakawa wajen sa ku jin dadi ba, amma har ma ku ci gaba da sha'awar ku. Kuma Dawn Jackson Blatner, R.D.N., ya ƙera waɗannan girke-girke masu kalori 400 don yin amfani da mahimmancin wannan abincin. Matcha foda ne koren shayi, don haka gidan wuta ne na maganin kafeyin kuma zai ciyar da buƙatun maganin kafeyin a farkon sa'o'i. Gyada Walnut da Maple Avocado Toast yana ba da furotin da abubuwan gina jiki kai tsaye zuwa jikin ku, godiya ga burodin da ya tsiro, kuma yana gamsar da haƙoran ku masu ɗorawa. Kuma girke-girke guda biyu na ƙarshe, babban haɗin furotin na quinoa da ƙwai da tsaba na chia da yogurt duka za su taimaka wajen kawar da faɗuwar abinci (yunwa) har zuwa lokacin cin abincin ku na tsakiyar safiya.

Matcha Breakfast Smoothie

Hotunan Corbis

A cikin wani blender, hada 1 teaspoon matcha kore shayi foda, 1 1/2 kofuna waɗanda unsweetened vanilla almond madara, 2 tablespoons almond man shanu, 1 banana, da 1/4 kofin kankara. Haɗa har sai da santsi. (Son ɗanɗano? Gwada waɗannan Hanyoyin Hanyoyi 20 na Amfani da Matcha.)

Gyada da Maple Avocado Toast

Hotunan Corbis

Toast guda biyu ya toho gurasar hatsi gaba ɗaya. A cikin ƙaramin kwano, murɗa 1/2 avocado har sai da santsi, raba avocado tsakanin toasts, kuma yada. A kowane yanki, ƙara 1 yankakken gyada, 1/4 teaspoon maple syrup, da 1/4 teaspoon kirfa.

Quinoa Breakfast Burrito Bowl

Hotunan Corbis

A cikin skillet a kan matsakaici, zafi 1 teaspoon ƙarin budurwa man zaitun. Ƙara tafarnuwa 1, minced da kofuna 2 yankakken Kale. Sauté har sai ganyen ya bushe, kimanin minti 2. A zuba kwai 2 sai a yi jajjagawa da Kale har sai an dahu. A cikin kwano, ƙara 1/2 kofin dafaffen quinoa da 2 tablespoons sabo ne yankakken cilantro da motsawa. Top quinoa tare da cakuda kwai, guacamole cokali 2, da salsa cokali biyu.

Na gida Chia Granola da Yogurt

Hotunan Corbis

Zuwa skillet akan zafi mai zafi, ƙara 1/4 kofin hatsi mai birgima, cokali 2 na coconut da ba a dafa ba, cokali 1 na tsaba na chia, zuma cokali 1, man kwakwa 1, da kirfa teaspoon 1/4. Gasa har sai zinariya, kimanin minti 6, yana motsawa akai-akai. A cikin ƙaramin kwano, ƙara 1/2 kofin fili 2 % yogurt na Girka da 1 kofin sabbin berries. Top tare da granola.

PS: Babu lokaci don yin granola naka? Gwada Hanyar Dabi'u Chia Granola, Komawa zuwa Yanayin Almond Chia Granola, ko Abinci don Rayuwa Ezekiel Flax ya tsiro hatsin hatsi.

Bita don