Ni Mai Koyar da Keɓaɓɓu ne, Ga Yadda Ake Ci Gaba da Rage Ni Da Rana

Wadatacce

• Karin kumallo: yogurt na Girka, yankakken ayaba, da man gyada
• Abun ciye -ciye #1: Abin sha mai gina jiki
• Abincin rana: Babbar Abincin Abinci
• Abun ciye-ciye #2: Kwallan kuzarin gyada-man shanu
• Abincin dare: Red Curry tare da tofu, kayan lambu, da noodles shinkafa
• Abin sha: Ice cream
• Bita don

A matsayina na mai ba da horo na sirri da marubucin lafiya da motsa jiki, haɓakar jikina tare da cin abinci mai kyau shine muhimmin sashi na rana ta. A ranar aiki na yau da kullun, Ina koyar da ajin motsa jiki, saduwa da ƴan abokan aikin horarwa, na zagaya zuwa ko kuma daga wurin motsa jiki, yin motsa jiki na, kuma in shafe kusan awa shida a gaban rubutun kwamfuta. Don haka ... eh, ranakuna suna cike da cunkoso kuma suna buƙatar jiki.

A cikin shekarun da suka gabata, Na haɓaka wasu nasihu da dabaru don samun kaina cikin kwanakin wahala yayin da nake jin daɗin abinci na kuma kula da jikina. (Na yi aiki tukuru na kusan shekaru biyu akan canjin jikina!) A gaba, na raba abin da na koya da abincina.

Karin kumallo: yogurt na Girka, yankakken ayaba, da man gyada

Wannan shine karin kumallo da na fi so a cikin shekaru biyun da suka gabata. Yana da cikakkiyar ma'auni na furotin (yoghurt Girka), carbohydrates (ayaba), da mai (manyan gyada), da haɗaɗɗen duka ukun suna taimaka mini in ji daɗi a cikin safiya. Ta haka, ba na jin yunwa da tsakar rana.

Idan ina da rana mai tsanani kuma na san zan iya amfani da ɗan ƙaramin man fetur, zan sa yogurt da PB na a saman wani nau'i na oatmeal, musanya ayaba don berries. Wannan yawanci yana sa ni tafiya na awanni ba tare da wannan nauyi ba, "oops I overate" abin mamaki.

Kuma zan yi karya idan na ce ba na bukatar maganin kafeyin kadan don in tafi da safe. Yawancin lokaci ina zaɓar madara mai sanyi tare da almond, kwakwa, ko madarar oat (Ina son in canza shi!) Lokacin da na sami lokaci, Ina ƙoƙarin shan kofi na yayin da nake zaune a cikin ɗakin dafa abinci na, kuma in yi ƙoƙarin guje wa abubuwan da ke raba hankali. Duk da yake ba ya faruwa kowace rana, Ina son samun ɗan safiya lokacin shiru don kaina don haɗawa da abinci na kuma mai da hankali ga ranar.

Abun ciye -ciye #1: Abin sha mai gina jiki

Yawancin lokaci ina ganin yawancin abokan aikina na horarwa da safe ko kusa da tsakar rana, wanda ke nufin abin ciye-ciye na rana yana buƙatar zama mai sauri. Kamar, ku ci-a-kasa da mintuna biyar cikin sauri. Yawancin lokaci ina ƙoƙarin cin abinci sannu a hankali kuma da gaske ina jin daɗin duk abincina (cin abinci mai hankali FTW!), Amma lokacin da kuke aiki akan bene na motsa jiki, ba koyaushe yake yiwuwa ba.

Ina son ci gaba da kasancewa a hannu mai sauƙin jin daɗi, abin sha mai ban sha'awa BOOST na mata (cakulan mai daɗi shine fave na!). Yana da bitamin kamar Calcium da Vitamin D waɗanda ke ƙara ƙasusuwana da ƙarfi don in sami lafiya, komai yawan aiki.

Abincin rana: Babbar Abincin Abinci

Ee, har yanzu ni yaro ne a zuciya, ina tsammani. Tun da ba ni da lokacin yin girki da rana, na kan je cin abincin rana irin na rana. Ina so in canza shi tare da kayan abinci, amma waɗanda ake zargi sune: yankakken apples, cuku, crackers, inabi, ƙwai-dafaffen ƙwai, hummus, barkono mai kararrawa, da karas. Na kasance mai cin ganyayyaki a mafi yawan rayuwata, amma na fara cin kaza, don haka wani lokaci zan jefa a cikin yankakken nono kaji don ƙarin bugun furotin, ko kwandon kwarkwata guda ɗaya. A wasu lokatai ina samun cin abincin rana a gida, amma abin da na fi so game da wannan abincin shi ne cewa yana da sauƙin mannewa a cikin kwandon shirya abinci da kawo shi tare da ni. (FYI, ga jagorar ku zuwa mafi kyawun kwantena na shirya abinci don siya.)

Abun ciye-ciye #2: Kwallan kuzarin gyada-man shanu

Dangane da yadda rana ta ke aiki, na ci wani abun ciye -ciye da rana. Lokacin da na ce ina son wannan girke-girke na ƙwallon ƙwalwar gyada-man shanu daga Fit Foodie Finds, Ba na ma yin ainihin abin da nake ji game da su adalci. SUNA DA DARASI, kuma duk abin da kuke buƙata don yin su shine minti biyar mai salo na harsashi ko injin sarrafa abinci. Yawancin lokaci zan yi jeri na 20, kuma suna ɗaukar ni kusan kwanaki 10.

Abincin dare: Red Curry tare da tofu, kayan lambu, da noodles shinkafa

Ina son yin girki, da koyon yadda a zahiri ta canza dangantakara da abinci. A gare ni, yana ɗaya daga cikin mafi sauƙi hanyoyin da zan iya ajiye wayata, dakatar da amsa imel da kuma saƙonnin rubutu, kuma kawai ku ciyar da lokaci mai kyau tare da abincin da zan sa a jikina. Amma saboda ina gudu a yawancin rana, abincin da kawai zan iya keɓe lokaci don dafa abinci a cikin mako shine abincin dare. Wannan yana nufin yawanci ~ na girma ~ a kan abincina na ƙarshe na rana. Wannan girke -girke daga Pinch na Yum yana ɗaya daga cikin mafi so na. Kullum ina yin sa da tofu, amma kuma zai yi kyau tare da kaza.

Abin sha: Ice cream

Yawancin kwanaki, Ina da kayan zaki. A gare ni, cin abinci mai kyau ba game da "cin abinci mai tsabta" koyaushe ba ne. Yana da game da cin abinci a hanyar da ta dace da ku, salon ku, da burin ku. A gare ni, wannan yana nufin cin kayan zaki akai-akai, kuma kusan koyaushe wani nau'in ice cream ne. Na gwada kowane nau'in ƙoshin ƙoshin ƙoshin lafiya wanda mutane (wo) suka sani, amma abin da na fi so yanzu shine Moo-phoria ta Ben & Jerry's. Yana da ɗanɗano kamar ainihin abu-ko da yake wani lokacin, Ina zuwa ne don ainihin abu. Menene rayuwa ba tare da ɗan ƙanƙara mai ƙoshin ƙamshi ba, amirite?

Bita don