Ra'ayin Breakfast mai ƙarancin kalori don ƙoƙon safiya

Wadatacce

• Waffles tare da Blueberry Maple Syrup
• Alayyafo da Bacon Omelet
• Kabewa da Granola Parfait
• Bagel da Cream Cheese tare da Tumatir
• Man Gyada da Banana Pancakes
• Blueberry-Pistachio Parfait
• Berry Smoothie
• Cikakken-Grain Waffles tare da Ricotta, Peaches, da Almonds
• Warm Quinoa da Apple Cereal
• Ricotta da Pear Wrap
• Girke-girke na hatsi tare da almonds da ayaba
• Zaɓuɓɓukan ɗaukar karin kumallo mai ƙarancin kalori lafiya
• Bita don

Inna ta yi daidai lokacin da ta ce: "Abincin karin kumallo shine mafi mahimmancin abincin rana." A gaskiya ma, yin amfani da karin kumallo mai ƙarancin calorie al'ada ce ta yau da kullum ga kashi 78 cikin dari na waɗanda ke cikin Rijistar Kula da Weight na Kasa (dukkan su sun rasa akalla 30 fam kuma sun ajiye su don akalla shekara guda). Kuma nazarin 2017 a cikin Jaridar Cibiyar Nazarin Zuciya ta Amirka yana ƙara ƙarin shaidar cewa tsallake abincin safe dabarar abinci ce ta wauta. An gano cewa waɗanda ba sa cin karin kumallo suna cikin haɗarin haɗari ga cututtukan cututtukan zuciya da yawa waɗanda suka haɗa da hawan cholesterol da hawan jini.

Idan kuna ƙoƙarin rage nauyi, ba kwa son tsallake karin kumallo gaba ɗaya amma zaɓi ɗaya daga cikin waɗannan girke-girke na karin kumallo mai ƙarancin kalori ko dabarun cin abinci wanda zai gamsar da yunwar ku ba tare da lalata halayen ku masu kyau ba. Don haka daina ƙidaya kofi a matsayin abincinku na safe kuma ku fara ranarku cikin koshin lafiya tare da ɗaya daga cikin waɗannan ƙananan ƙarancin kuzari maimakon. (Na gaba: Lafiyayyan Ra'ayin Breakfast Kai tsaye daga Jen Widerstrom)

Waffles tare da Blueberry Maple Syrup

Ƙididdigar karin kumallo mai ƙarancin kalori: 305 kcal

Sinadaran:

• 1/3 kofin daskararre blueberries
• 2 teaspoons maple syrup
• 2 waffles na hatsi
• 1 tablespoon pecans

Yadda za a: Microwave blueberries da syrup tare na mintuna 2 zuwa 3, har sai an narkar da berries. Toast waffles da saman tare da ruwan 'ya'yan itacen blueberry. Yayyafa da pecans.

Alayyafo da Bacon Omelet

Ƙididdigar karin kumallo mai ƙarancin kalori: 308 kcal

Sinadaran:

• Kwai 1 da farin kwai 2
• 2 yanka dafaffen naman alade na turkey, ya rushe
• 1 kofin baby alayyafo
• Fasa dafa abinci
• 1 yanki yankakken hatsi
• 1 teaspoon man shanu

Yadda ake: Whisk tare qwai, naman alade, da alayyafo. Rufe kwanon rufi tare da fesa dafa abinci; dafa cakuda kwai kuma kuyi hidima tare da toast da man shanu. (Mai Alaƙa: Wanne Yafi Kowa Lafiya: Cikakkun Kwai ko Farin Kwai?)

Kabewa da Granola Parfait

Ƙididdigar karin kumallo mai ƙarancin kalori: Kalori 304

Sinadaran:

• 1 ganga (oz 6) yoghurt mara ƙarancin mai
• 2 teaspoons zuma
• 1/4 teaspoon kabewa kek yaji
• 1 cuku cuku mai ƙyalli na granola, ya ruɓe
• 1/2 kofin kabewa gwangwani

Yadda za a: Mix yogurt, zuma, da kayan kabewa. A cikin kwano, haɗa cakuda yogurt, cakulan granola-bar, da kabewa.

Bagel da Cream Cheese tare da Tumatir

Ƙididdigar karin kumallo mai ƙarancin kalori: Kalori 302

Sinadaran:

• 1 ƙananan (3-ounce) jakar hatsi gaba ɗaya
• 2 tablespoons kirim mai-mai mai tsami
• 2 manyan yanka tumatir
• Gishiri da barkono dandana

Yadda za a: Toast bagel halves kuma yada tare da cuku. Sama kowane gefe tare da yanki na tumatir da kakar tare da gishiri da barkono.

Man Gyada da Banana Pancakes

Ƙididdigar karin kumallo mai ƙarancin kalori: Kalori 306

Sinadaran:

• 1/2 karamin ayaba, yankakken
• Cokali 2 na gyada
• 1/3 kofin shirya dukan hatsi pancake batter
• 1 teaspoon zuma

Yadda za a: Ƙara ayaba da man gyada a batter. Cook pancakes bisa ga umarnin kunshin, kuma ku yi hidima tare da zuma a ɗora a saman. (Masu alaƙa: Girke-girke na Pancake 10 da aka Amince da Keto)

Blueberry-Pistachio Parfait

Ƙididdigar karin kumallo mai ƙarancin kalori: 310 kcal

Sinadaran:

• 3/4 kofin yogurt na Girkanci mara nauyi
• 1 teaspoon zuma
• 1 tablespoon yankakken pistachios
• 1 teaspoon kirfa
• 3/4 kofin blueberries (sabo ko daskararre) 1/2 kofin Kashi GoLean Honey Almond Flax Crunch

Yadda ake: Mix yogurt, zuma, pistachios, da kirfa. Top tare da blueberries da Kashi hatsi.

Berry Smoothie

Ƙididdigar karin kumallo mai ƙarancin kalori: Kalori 310

Sinadaran:

• 1 kofin yoghurt na Girka mara ƙiba
• 1/2 kofin daskararre berries (kowane irin)
• 1/2 banana
• 1/2 kofin vanilla soya madara

Yadda za a: Hada dukkan abubuwan da ke cikin blender kuma haxa har sai an hade. (Mai Alaƙa: Ganyen Ganye 10 Kowa Zai So)

Cikakken-Grain Waffles tare da Ricotta, Peaches, da Almonds

Ƙididdigar karin kumallo mai ƙarancin kalori: 410 kcal

Sinadaran:

• 2 waffles na hatsi (toasted)
• 1/4 kofin part-skim ricotta
• 1/2 kofin sliced ​​daskararre peaches
• 1 tablespoon slivered almonds

Yadda ake: Yada waffles daidai da ricotta. Top tare da daskararre peaches da almonds.

Warm Quinoa da Apple Cereal

Ƙididdigar karin kumallo mai ƙarancin kalori: Kalori 400

Sinadaran:

• 2/3 kofin dafaffen quinoa
• 1/2 kofin nonfat nonfat
• 1/2 kofin yankakken apples
• 1 tablespoon yankakken gyada
• Cinnamon, don yin ado

Yadda ake: Zafi quinoa, madara, da apples a cikin microwave na daƙiƙa 30. Top tare da walnuts kuma yayyafa da kirfa. (Mai Alaƙa: Waɗannan Recipes Quinoa 10 na karin kumallo zasu sa ku manta da komai game da Oatmeal)

Ricotta da Pear Wrap

Ƙididdigar karin kumallo mai ƙarancin kalori: Kalori 400

Sinadaran:

• 1/3 kofin part-skim ricotta
• 1 dukan alkama tortilla
• 1/2 kofin yankakken pears
• 4 teaspoons yankakken pistachios

Yadda za a: Yada ricotta daidai a gefe ɗaya na tortilla. Top tare da pears da pistachios da yi.

Girke-girke na hatsi tare da almonds da ayaba

Ƙididdigar karin kumallo mai ƙarancin kalori: 410 kcal

Sinadaran:

• 1 kofin shredded alkama
• 3/4 kofin madara mara ƙiba
• 2 tablespoons almonds slivered
• 1/2 ayaba, yankakken

Yadda za a: Zuba alkama da aka yayyafa a cikin kwano. Top tare da madara, almonds, da ayaba.

Zaɓuɓɓukan ɗaukar karin kumallo mai ƙarancin kalori lafiya

Daga Starbucks

• Oatmeal tare da sukari mai launin ruwan kasa da kwayoyi (adadin kuzari 310)
• Baƙar kofi mai tsayi

Daga Dunkin 'Donuts

• Veggie Egg White Sandwich (adadin kuzari 290)
• Matsakaicin kofi tare da madara mara nauyi (calories 25)

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