Awọn imọran Ounjẹ Kalori-kekere lati Supercharge Ọjọ Rẹ

Akoonu

• Matcha Breakfast Smoothie
• Wolinoti ati Maple Avocado Tositi
• Quinoa Breakfast Burrito ekan
• Ibilẹ Chia Granola ati Wara
• Atunwo fun

Maṣe ṣe akiyesi ounjẹ akọkọ ti awọn iwadi-ọjọ-ailopin ti fihan pe idinku awọn amuaradagba ati awọn ounjẹ ti o wa ni a.m. ko le ṣe iranlọwọ nikan jẹ ki o ni itara, ṣugbọn tun pa awọn ifẹkufẹ rẹ mọ. Ati Dawn Jackson Blatner, R.D.N., ti ṣe awọn ilana kalori-400 mẹrin wọnyi lati ṣe pataki lori pataki ounjẹ yii. Matcha jẹ tii alawọ ewe lulú, nitorinaa o jẹ ile agbara antioxidant ati pe yoo jẹ ifunni awọn aini caffeine rẹ ni awọn wakati ibẹrẹ. Wolinoti ati Maple Avocado Toast n pese amuaradagba ati awọn ounjẹ taara si ara rẹ, o ṣeun si akara ti o dagba, o si ni itẹlọrun ehin didùn rẹ lati bata. Ati awọn ilana meji ti o kẹhin, awọn akopọ amuaradagba giga ti quinoa ati awọn ẹyin ati awọn irugbin chia ati wara mejeeji yoo ṣe iranlọwọ lati jẹ ki isubu ti awọn ounjẹ (ebi) kuro titi di akoko fun ipanu aarin-owurọ rẹ.

Matcha Breakfast Smoothie

Awọn aworan Corbis

Ni idapọmọra, darapọ 1 teaspoon matcha alawọ ewe tii, 1 1/2 agolo wara almondi vanilla ti ko dun, 2 tablespoons almondi bota, ogede 1, ati 1/4 ago yinyin. Parapo titi dan. (Nifẹ itọwo naa? Gbiyanju Awọn ọna Genius 20 wọnyi lati Lo Matcha.)

Wolinoti ati Maple Avocado Tositi

Awọn aworan Corbis

Tositi meji ege sprouted odidi akara akara. Ni ekan kekere kan, mash 1/2 piha oyinbo titi di ologbele-dan, pin piha oyinbo laarin awọn toasts, ki o si tan. Si bibẹ pẹlẹbẹ kọọkan, ṣafikun 1 tablespoon ge walnuts, 1/4 teaspoon maple omi ṣuga, ati eso igi gbigbẹ oloorun 1/4.

Quinoa Breakfast Burrito ekan

Awọn aworan Corbis

Ni skillet lori alabọde, gbona 1 teaspoon afikun wundia olifi olifi. Fi ata ilẹ clove 1 kun, minced ati awọn agolo 2 ge kale. Ṣẹbẹ titi awọn ewe yoo fi rọ, nipa iṣẹju 2. Fi awọn ẹyin 2 kun ati ki o ṣan pẹlu kale titi ti eyin yoo fi jinna. Si ekan kan, ṣafikun 1/2 ago quinoa jinna ati awọn tablespoons 2 ti o ge cilantro titun ati aruwo. Oke quinoa pẹlu adalu ẹyin, guacamole tablespoons 2, ati 2 tablespoons alabapade salsa.

Ibilẹ Chia Granola ati Wara

Awọn aworan Corbis

Si skillet lori ooru alabọde, ṣafikun agolo 1/4 ti yiyi, 2 awọn flakes agbon ti ko ni itọsi, tablespoon awọn irugbin chia, oyin oyinbo 1, epo agbon 1 teaspoon, ati eso igi gbigbẹ oloorun 1/4. Tositi titi ti wura, nipa awọn iṣẹju 6, saropo nigbagbogbo. Si ekan kekere kan, ṣafikun 1/2 ago itele 2 ogorun yogurt Greek ati 1 ago awọn berries tuntun. Oke pẹlu granola.

PS: Ko si akoko lati ṣe granola tirẹ? Gbiyanju Ọna Natures Chia Granola, Pada si Iseda Almond Chia Granola, tabi Ounjẹ fun Igbesi aye Esekieli Ọgbin Gbin Ounjẹ Ọka Gbogbo.

Atunwo fun