Awọn imọran Ounjẹ Ounjẹ Kalori-Kekere lati mu Idana owurọ Rẹ

Akoonu

• Waffles pẹlu Blueberry Maple omi ṣuga oyinbo
• Owo ati Ẹran ara ẹlẹdẹ Omelet
• Elegede ati Granola Parfait
• Bagel ati Warankasi Ipara pẹlu Tomati
• Bọtini Epa ati Pancakes Banana
• Blueberry-Pistachio Parfait
• Berry Smoothie
• Gbogbo-Ọkà Waffles pẹlu Ricotta, Peaches, ati Almonds
• Gbona Quinoa ati Apple arọ
• Ricotta ati Pia ipari
• Ounjẹ Gbogbo-Ọkà pẹlu Almonds ati Banana
• Awọn aṣayan Yiyan Ounjẹ Ounjẹ Kalori Kekere Ni ilera
• Atunwo fun

Mama le ti jẹ ẹtọ nigbati o sọ pe: “Ounjẹ aarọ jẹ ounjẹ pataki julọ ti ọjọ.” Ni otitọ, jijẹ ounjẹ kalori-kekere jẹ ihuwasi ojoojumọ fun 78 ida ọgọrun ti awọn ti o wa ninu Iforukọsilẹ Iṣakoso iwuwo Orilẹ-ede (gbogbo wọn ti padanu o kere ju 30 poun ati pa wọn mọ fun o kere ju ọdun kan). Ati ikẹkọ ọdun 2017 ninu Iwe akosile ti Ile -ẹkọ giga ti Amẹrika ti Ẹkọ nipa ọkan ṣafikun paapaa ẹri diẹ sii pe fifo ounjẹ owurọ jẹ ete ounje aṣiwere. O rii pe awọn ti ko jẹ ounjẹ aarọ jẹ ewu ti o ga julọ fun ọpọlọpọ awọn okunfa eewu arun inu ọkan ati ẹjẹ pẹlu idaabobo giga ati titẹ ẹjẹ.

Ti o ba n gbiyanju lati padanu iwuwo, iwọ ko fẹ lati foju ounjẹ aarọ lapapọ ṣugbọn kuku yan ọkan ninu awọn ilana ounjẹ aarọ kalori-kekere tabi awọn imọran ounjẹ ti yoo ni itẹlọrun ebi rẹ laisi sabotaging awọn ihuwasi ilera rẹ. Nitorinaa da kika kọfi bi ounjẹ owurọ rẹ ki o bẹrẹ ọjọ rẹ ni ọna ilera pẹlu ọkan ninu awọn ounjẹ aarọ kekere kalori dipo. (Itele: Awọn imọran Ounjẹ Ounjẹ Aro Ni ilera taara lati ọdọ Jen Widerstrom)

Waffles pẹlu Blueberry Maple omi ṣuga oyinbo

Awọn iṣiro kalori-kekere: Awọn kalori 305

Eroja:

• 1/3 ago aotoju blueberries
• 2 teaspoons Maple omi ṣuga oyinbo
• 2 gbogbo-ọkà waffles
• 1 tablespoon pecans

Bi o si: Awọn blueberries Microwave ati omi ṣuga oyinbo papọ fun iṣẹju 2 si 3, titi ti awọn eso yoo fi yo. Tositi waffles ati oke pẹlu gbona blueberry ṣuga. Pé kí wọn pẹlu pecans.

Owo ati Ẹran ara ẹlẹdẹ Omelet

Awọn iṣiro aro kalori-kekere: Awọn kalori 308

Eroja:

• 1 ẹyin plus 2 ẹyin funfun
• 2 ege jinna Tọki ẹran ara ẹlẹdẹ, crumbled
• 1 ago omo owo
• Sokiri sise
• 1 bibẹ odidi-ọkà tositi
• 1 teaspoon bota

Bi o si: Fẹ awọn eyin, ẹran ara ẹlẹdẹ, ati owo. Ndan a skillet pẹlu sise sokiri; sise adalu ẹyin ki o sin pẹlu tositi ati bota. (Ti o ni ibatan: Ewo Ni Alara: Gbogbo Ẹyin tabi Awọn Funfun Ẹyin?)

Elegede ati Granola Parfait

Awọn iṣiro kalori-kekere: Awọn kalori 304

Eroja:

• Eiyan 1 (ounjẹ 6) wara-ọra kekere ti o lọra
• 2 teaspoons oyin
• 1/4 teaspoon elegede paii turari
• 1 gbogbo-ọkà crunchy granola bar, crumbled
• 1/2 ago elegede ti a fi sinu akolo

Bi o si: Illa jọ wara, oyin, ati elegede paii turari. Ninu ekan kan, fẹlẹfẹlẹ wara wara, granum-bar crumbs, ati elegede.

Bagel ati Warankasi Ipara pẹlu Tomati

Awọn iṣiro kalori-kekere: 302 awọn kalori

Eroja:

• 1 kekere (3-haunsi) bagel gbogbo-ọkà
• 2 tablespoons kekere-sanra ipara warankasi
• 2 ti o tobi ege tomati
• Iyọ ati ata lati lenu

Bi o si: Tositi bagel halves ati ki o tan pẹlu ipara warankasi. Oke ẹgbẹ kọọkan pẹlu bibẹ pẹlẹbẹ ti tomati ati akoko pẹlu iyo ati ata.

Bọtini Epa ati Pancakes Banana

Awọn iṣiro aro kalori-kekere: Awọn kalori 306

Eroja:

• 1/2 ogede kekere, ge
• 2 teaspoons epa bota
• 1/3 ago ti pese gbogbo-ọkà pancake batter
• 1 teaspoon oyin

Bi o si: Fi ogede ati bota ẹpa si batter. Cook pancakes ni ibamu si awọn ilana package, ati ki o sin pẹlu oyin ti o ṣan lori oke. (Ti o jọmọ: Awọn Ilana Pancake 10 ti a fọwọsi Keto)

Blueberry-Pistachio Parfait

Awọn iṣiro aro kalori-kekere: Awọn kalori 310

Eroja:

• 3/4 ago itele ti nonfat Greek wara
• 1 teaspoon oyin
• 1 tablespoon ge pistachios
• 1 teaspoon eso igi gbigbẹ oloorun
• 3/4 ago blueberries (alabapade tabi tio tutunini) 1/2 ago Kashi GoLean Honey Almond Flax Crunch

Bi o si: Illa wara, oyin, pistachios, ati eso igi gbigbẹ oloorun. Oke pẹlu awọn eso beri dudu ati iru ounjẹ arọ kan Kashi.

Berry Smoothie

Awọn iṣiro aro kalori-kekere: Awọn kalori 310

Eroja:

• 1 ago yogurt Giriki ti ko nipọn
• 1/2 ago awọn eso tio tutunini (eyikeyi iru)
• 1/2 ogede
• 1/2 ago fanila soyi wara

Bi o si: Darapọ gbogbo awọn eroja ni idapọmọra ati ki o dapọ titi ti a fi dapọ. (Ti o jọmọ: Awọn Smoothies alawọ ewe 10 Ẹnikẹni Yoo nifẹ)

Gbogbo-Ọkà Waffles pẹlu Ricotta, Peaches, ati Almonds

Awọn iṣiro aro kalori-kekere: Awọn kalori 410

Eroja:

• 2 gbogbo waffles ọkà (toasted)
• 1/4 ago apakan-skim ricotta
• 1/2 ago ti ge wẹwẹ tutunini peaches
• 1 tablespoon slivered almondi

Bi o si: Tan awọn waffles boṣeyẹ pẹlu ricotta. Oke pẹlu awọn peaches tio tutunini ati awọn almondi.

Gbona Quinoa ati Apple arọ

Awọn iṣiro aro kalori-kekere: Awọn kalori 400

Eroja:

• 2/3 ago jinna quinoa
• 1/2 ago wara ti ko ni ọra
• 1/2 ago ge apples
• 1 tablespoon ge walnuts
• eso igi gbigbẹ oloorun, fun topping

Bi o si: Ooru quinoa, wara, ati apples ninu makirowefu fun ọgbọn-aaya 30. Top pẹlu awọn walnuts ki o wọn pẹlu eso igi gbigbẹ oloorun. (Ti o jọmọ: Awọn Ilana Quinoa Ounjẹ Ounjẹ 10 wọnyi yoo jẹ ki o gbagbe Gbogbo Nipa Oatmeal)

Ricotta ati Pia ipari

Awọn iṣiro aro kalori-kekere: Awọn kalori 400

Eroja:

• 1/3 ago apakan-skim ricotta
• 1 odidi alikama tortilla
• 1/2 ago ti ge wẹwẹ pears
• 4 teaspoons ge pistachios

Bi o si: Tan ricotta boṣeyẹ ni ẹgbẹ kan ti tortilla. Oke pẹlu pears ati pistachios ati eerun.

Ounjẹ Gbogbo-Ọkà pẹlu Almonds ati Banana

Awọn iṣiro aro kalori-kekere: Awọn kalori 410

Eroja:

• 1 ago alikama ti a gbin
• 3/4 ago wara ti kii sanra
• 2 tablespoons slivered almondi
• 1/2 ogede, ge wẹwẹ

Bi o si: Tú alikama ti a ge sinu ekan kan. Oke pẹlu wara, almondi, ati ogede.

Awọn aṣayan Yiyan Ounjẹ Ounjẹ Kalori Kekere Ni ilera

Lati Starbucks

• Oatmeal pẹlu suga brown ati eso (awọn kalori 310)
• Ga kofi dudu

Lati Dunuts 'Donuts

• Veggie Egg Sandwich Funfun (awọn kalori 290)
• Kọfi alabọde pẹlu wara ọra (awọn kalori 25)

Atunwo fun