Ra'ayoyin karin kumallo masu sauri & lafiya

Wadatacce

• Mun tambayi Mitzi Dulan, likitan abinci mai rijista kuma marubucin marubucin Abincin Duk-Pro, don sauri, ingantattun ra'ayoyin kumallo na duk sati na aiki.
• Jerin abinci mai lafiya:
• Jerin abinci masu lafiya:
• Gano waɗanne abinci masu ƙoshin lafiya da za ku more daga Laraba zuwa Juma'a.
• Likitan abinci mai rijista kuma marubucin marubucin Abincin All Pro Diet, Mitzi Dulan, yana raba ra'ayoyin karin kumallo cikin sauri da lafiya don Laraba zuwa Juma'a.
• Jerin abinci masu lafiya:
• Jerin abinci masu lafiya:
• Jerin abinci masu lafiya:
• Bita don

Mun tambayi Mitzi Dulan, likitan abinci mai rijista kuma marubucin marubucin Abincin Duk-Pro, don sauri, ingantattun ra'ayoyin kumallo na duk sati na aiki.

Shin sandunan hatsi suna barin ku da rashin kuzari - kuma sun gaji da ƙarfe 10 na safe? Anan ne ƙalubalen Mitzi: Kowane ra'ayin kumallo mai lafiya zai iya ɗaukar mintuna 10 (ko ƙasa da haka) don shirya kuma dole ne a cika shi da isasshen kayan abinci don samun ku da safe. Ga irin abincin da ke cike da lafiyayyen abinci ta fito da su (ba a hada da blender).

LITININ

Gyara shari'ar ku na ranar Litinin - kuma ku guje wa sanyin abokin aikinku - tare da smoothie mai haɓaka rigakafi. Kawai jefa duk abubuwan sinadaran a cikin blender, buga maɓallin sannan ku sha hanyar ku zuwa mako mai lafiya. Lura: Idan madara ta yau da kullun ba abin ku bane, musanya madarar soya.

Jerin abinci mai lafiya:

1/2 banana

1 kofin daskararre 'ya'yan itace

1 scoop whey protein foda

2 karas

Hannun sabbin alayyafo jariri

1 kofin 1% Organic madara

Ƙididdigar kalori: 300

TALATA

Fara farawa a farkon rigakafin cututtukan zuciya da kiyaye ƙwayar cholesterol a matakin lafiya tare da kashi na fiber na safe. Ƙara dintsi na blueberries- babban tushen antioxidants-zuwa karamin kwano na oatmeal. Tafasa kwai don gefen furotin (jin kyauta don yanke gwaiduwa).

Jerin abinci masu lafiya:

1 kofin oatmeal

½ kofin blueberries

1 kwai

Ƙididdigar kalori: 225

Gano waɗanne abinci masu ƙoshin lafiya da za ku more daga Laraba zuwa Juma'a.

[taken] = Ƙarin ra'ayoyin karin kumallo mai lafiya daga likitan cin abinci mai rijista & marubuci Mitzi Dulan.]

Likitan abinci mai rijista kuma marubucin marubucin Abincin All Pro Diet, Mitzi Dulan, yana raba ra'ayoyin karin kumallo cikin sauri da lafiya don Laraba zuwa Juma'a.

LARABA

Rana ta huce! Samu kanku kan tsaka-tsaki na tsakiyar mako tare da haɓaka kayan lambu mai ƙarfi. Wannan abincin mai sauri yana da sauƙi kamar zub da kwalin hatsi: Kawai haɗa ƙwai da madara a cikin kwano, jefa shi a cikin kwanon rufi da man goro, ƙara sauran abubuwan da ke ciki kuma ku girgiza su gaba ɗaya tare da cokali mai yatsa har sai kun sami tari na ƙwai masu laushi da kayan lambu.

Jerin abinci masu lafiya:

1 teaspoon man gyada

3 qwai (2 fari da 1 da gwaiduwa)

3 tablespoons 1% madara madara

1 kofin sabo jariri alayyafo

1 kofin yankakken barkono (kowane launi)

Ƙididdigar kalori: 270

ALHAMIS

Ka kiyaye tsarin narkewar abinci lafiya tare da probiotics-“ƙwayoyin cuta” masu kyau waɗanda ke kare hanji kuma suna taimakawa magance matsalolin ciki/hanji. Wani kari: Waɗannan rayayyun kwayoyin halitta kuma na iya hana kamuwa da cutar yisti, suna mai da su da ƙimar ramuwa a cikin jeri na abinci. Tukwici: Yi amfani da yogurt na Girka don ƙarancin sukari da ninki biyu na furotin kamar na yau da kullun. Yanke kiwi a saman don bitamin A, C da E - kar a ambaci karin dandano.

Jerin abinci masu lafiya:

5.3 oz Yogurt Girkanci Oikos

1 kiwi

Yawan adadin kuzari: 180

JUMMA'A

Abincin rana don karin kumallo? Da kyau, wannan tabbas ba kudin tafiya ne na yau da kullun ba. Ƙarshen mako tare da cakuda furotin maras nauyi, 'ya'yan itace da fiber tare da sanwicin naman alade maras nauyi wanda aka cushe tare da ƙwanƙwasa apple. Idan kun ji baƙon cin naman alade don karin kumallo, yi la'akari da wannan: ƴan yankan masu ƙarancin mai sun fi koshin lafiya fiye da naman alade. Wannan kuma babban abincin tafiya ne, don haka ku ajiye shi a cikin jakar ku idan kuna jinkiri.

Jerin abinci masu lafiya:

Gurasar Sanwici Gabaɗaya ta Oroweat (baƙi)

3 yanka minimally sarrafa naman alade

2 teaspoons haske mayo

1 apple

Ƙididdigar kalori: 250

Bita don