5 lafiyayyun karin kumallo masu kyau don rasa nauyi

Wadatacce

• 5 lafiyayyen karin kumallo
• Fit girke-girke na karin kumallo
• 1. Banana pancake tare da hatsi
• 2. Burodin karya
• 3. Kayan biskit na gida
• 4. 'Ya'yan bitamin
• 5. Mix na yogurt tare da kwayoyi
• Yaya yakamata ya zama karin kumallo na waɗanda suke yin nauyin nauyi

Wasu abincin da yakamata su kasance a teburin karin kumallo don rage kiba sune:

• 'Ya'yan Citrus kamar abarba, strawberry ko kiwi, misali: wadannan 'ya'yan itacen, banda karancin adadin kuzari, suna da ruwa da zare da yawa wadanda ke da alhakin rage yunwa da safe da kuma sarrafa hanji, rage kumburin ciki;
• Madarar madara ko waken soya, oat ko abin sha na shinkafa: suna da adadi mai yawa na alli tare da karancin adadin kuzari kuma suna haɓaka ƙoshin abinci na karin kumallo ba tare da cutar abincin ba;
• Granola ko burodin burodi tare da tsaba wadanda sune ingantattun hanyoyin carbohydrates masu wadataccen fiber, bitamin da kuma ma'adanai waɗanda ke taimaka wajan rage kiba da sassauta hanjin da yake makale.

Madadin canza abinci da karin kumallo da rashin samun mai shine cin yogurt mara mai mai maimakon madara. Don cin abinci akan burodi, yanki na farin cuku shine mafi kyawun zaɓi don rasa nauyi.

5 lafiyayyen karin kumallo

Abincin karin kumallo muhimmin abinci ne don haɓaka aikin hankali da tabbatar da walwala yayin rana, don haka ko da ba yunwa ana ba da shawarar fara ranar aƙalla tare da abin sha kamar ruwan 'ya'yan itace, madara ko yogurt na ruwa kuma, da wuri-wuri, yi ɗayan zaɓuɓɓuka masu zuwa:

1. Gurasar Faransa tare da cuku na Minas da gilashin ruwan lemu;
2. Granola tare da madaidaiciyar yogurt da gutsuren apple;
3. Kofi tare da madara, burodin hatsi tare da ɗan man shanu da pear;
4. Cikakken hatsi tare da gauraye 'ya'yan itatuwa da ruwan almond;
5. 2 toast tare da soya drink strawberry smoothie.

Abu mafi mahimmanci shine kada a fara fara tsallake karin kumallo, saboda wannan shine ɗayan mahimmin abinci na yau da kullun. Ka fahimci abin da ke faruwa a jikinka idan ba ka ci karin kumallo ba.

Fit girke-girke na karin kumallo

1. Banana pancake tare da hatsi

Sinadaran:

• Ayaba 1
• 1 kwai
• 4 tablespoons na oat bran
• Cokali 1 na garin kirfa ko koko mai mai mai mai kadan

Shiri:

Ki yanka ayaba ki gauraya da kwai, hatsi da kirfa, duka duka da cokali mai yatsa. Ya kamata ku guji buga mahaɗin ko mahaɗin don kauce wa zama ruwa mai yawa. Bayan haka sai a shafa mai a soya tare da man kwakwa sannan a sanya su a ciki zuwa kasa-kasa.

2. Burodin karya

Sinadaran:

• 1 kofin yogurt bayyananne
• daidai gwargwado kamar kofin yogurt, garin alkama duka
• yayyafa ganye kamar oregano ko Rosemary
• gishiri dandana

Shiri:

Haɗa kayan haɗin a cikin kwano, motsa tare da cokali sannan kawai yin shi kamar fanke. Man shafawa a matsakaicin matsattsen kwanon rufi da man zaitun, cire abin da ya wuce haddi sannan kuma ƙara ɗan kullu zuwa launin ruwan kasa. Juya lokacin da ya yi launin ruwan kasa na zinariya, don haka za ku iya dafa a bangarorin biyu. Yi aiki tare da farin cuku da tumatir, misali.

3. Kayan biskit na gida

Sinadaran:

• 1 kwai
• 2 tablespoons na hatsi
• 1 kofi na gari duka
• 1 cokali na sesame
• 1 tablespoon na dukkan flaxseed
• 2 tablespoons na durƙusad koko koko
• 1 cokali na man shanu

Shiri:

Haɗa dukkan abubuwan haɗin sosai kuma kuyi ƙananan ƙwallo masu kamanni ɗaya, kuɗaɗa a hankali don gasa da sauri kuma ku gasa a cikin matsakaiciyar tanda na kimanin minti 20.

4. 'Ya'yan bitamin

Sinadaran

• 1 kofin na 180 ml na dukan yogurt
• Ayaba 1
• rabin gwanda
• 1 tablespoon hatsi

Shiri:

Beat duk abin da ke cikin blender kuma ɗauki shi daidai bayan.

5. Mix na yogurt tare da kwayoyi

Wata kyakkyawar shawara don karin kumallo ita ce sanya a cikin kwano kofi na yogurt bayyanannu, cokali 1 (na kofi) na zuma, cokali 2 na granola da 'ya'yan itace, kamar su ayaba, pear ko lemu, misali. Bayan dadi, yana da kyau sosai.

Duba bidiyo mai zuwa kuma ga yadda ake shirya girke-girke 3 don maye gurbin gurasa:

Yaya yakamata ya zama karin kumallo na waɗanda suke yin nauyin nauyi

Ga waɗanda suke cin abincin karin kumallo kuma suke yin horo na nauyi jim kaɗan bayan haka, wannan abincin ya kamata ya ba da ƙarin kuzari, don kauce wa ɓarnar tsoka. Don haka yana da mahimmanci a sanya zuma, da naman kaza, dafaffun kwai, da oatmeal da kuma 'ya'yan itace jelly, misali.

Lokacin da horo ke faruwa da wuri, misali mai kyau don karin kumallo shine bitamin madara mai waken soya tare da apple, pear da gwanda, don samun kuzari ba tare da cikakken ciki ba, don kar a dame motsa jiki. Koyaya bayan horarwa yana da mahimmanci a sami cikakkun lafiyayyen karin kumallo don samun lafiya mai kyau da kuma cutar karfin tsoka.