13 Imibono Yesidlo Sasekuseni Esinempilo

-Delile

• I-Leftover Frittata
• I-Granola Berry Parfait
• UJimmy Dean ujabulisa i-Bacon Honey Wheat Muffin yaseCanada
• I-Nut-Butter noju ku-Whole Wheat Toast
• Okusanhlamvu Okunempilo Nobisi
• Ukotapeya Ukuphuma Kwelanga
• I-Smoothie Yokuzivikela Emzimbeni
• I-Oatmeal Ekhulisa Amandla
• Amabhara e-DIY Breakfast
• Isidlo sasekuseni esizenzele ekhaya Burrito
• Isipinashi seStarbucks, Utamatisi Obosiwe, i-Feta, ne-Egg Wrap
• Isangweji leJamba Juice's MediterraneaYUM ™
• Ibhulakufesi elingcono kakhulu le-Dunkin' Donuts
• Okuningi ku-SHAPE.com:
• Buyekeza kwe-

Ibhulakufesi elihle lingakusiza ulahlekelwe isisindo, uthuthukise amandla obuchopho, ukhulise amandla, futhi usethe ithoni enempilo usuku lwakho lonke-ngakho-ke kwenze kubalwe njalo ekuseni! "Isidlo sasekuseni esimnandi sihlinzeka ngamaqembu amaningi okudla, ikakhulukazi lawo iningi labantu baseMelika elisilela kuwo uma lingakufaki esidlweni sokuqala sosuku," kusho uChristen Cupples Cooper, MS, ingcwethi yezokudla ebhalisiwe. Ngaphandle kokukusiza ukuba ugcine isisindo esinempilo futhi uhlale ugxile usuku lonke, ucwaningo lukhombisa nokuthi ukudla ibhulakufesi njalo kungasiza ekuvimbeleni isifo sikashukela, isifo senhliziyo, kanye nezinye izinhlobo zomdlavuza, kusho uCooper.

Ukukusiza ukuthi uzuze ngokugcwele ekudleni kwakho kwasekuseni, sicele ochwepheshe bomsoco ngemibono yabo yasekuseni ephezulu enekhalori ephansi okulula ukuyenza (noma ongayibamba usohambweni) futhi abaqinisekile ukuthi bazokugcina unelisekile kuze kube isidlo sasemini.

I-Leftover Frittata

Ngenkathi amaqanda eyisidlo sasekuseni esihle kakhulu esinamaprotheni, akulula ngaso sonke isikhathi ukwenza ekuseni okumatasa. UMary Hartley, MPH, isazi sokudla esibhalisiwe eNew York City uncoma ukwenza i-frittata yakho ubusuku (noma usuku) ngaphambili.

"Intandokazi yami i-frittata eyenziwe ngamazambane kanye nanoma yimiphi imifino ephekiwe. Ngiyifaka ku-microwave imizuzwana engama-30, noma ngiyidla ibanda," esho. "Kunempilo enhle kunama-calories angaphansi kuka-200 ucezu ngalunye, futhi sengivele ngidle imifino ngaphambi kokuba usuku lwami luqale!" Sithanda le recipe elula yemifino kanye ne-Cheese Frittata!

I-Granola Berry Parfait

Ngama-calories angama-228 kuphela, le parfait yamajikijolo izokunikeza ngamagremu ayi-12.5 wamaprotheni, ama-gramu ama-3 e-fiber, amaphesenti angama-44 wokudla kwakho kwansuku zonke okunconywayo kukavithamini C, namaphesenti angama-33 ezidingo zakho zansuku zonke ze-calcium.

"Le recipe encane inomsoco kakhulu kuma-calories asetshenzisiwe," kusho u-Hartley. "Ngikwenza ebusuku bangaphambi, ngimboze, ngifake nefriji, kuthi ekuseni, igranola ithambe futhi amajikijolo afriziwe ancibilikiswe."

Ukwenza: Ephuzwini, faka izithako ezilandelayo kabili: amajikijolo (1/4 inkomishi yama-strawberries asikiwe kanye no-¼ indebe yamajikijolo aluhlaza-angaba yiqhwa), ama-ounces angu-6 eyogathi enamafutha aphansi e-vanilla, nezipuni ezimbili ze-granola ( bese uqeda ngamajikijolo ambalwa phezulu).

UJimmy Dean ujabulisa i-Bacon Honey Wheat Muffin yaseCanada

Ufuna okuthile okulula ukukwenza (futhi okulula ngisho ukukudla) ekuseni ematasa? Zama iJimmy Dean Delights 'yaseCanada Bacon Honey Wheat Muffin. Faka i-muffin efriziwe ku-microwave futhi isidlo sakho sasekuseni sizobe sesilungele ukudliwa ngaphansi kwemizuzu emihlanu.

"Yenziwe ngebhekeni laseCanada, amaqanda amhlophe, noshizi nje omncane, lesi sangishi sinempilo kunabanye abaningi," kusho uHartley. Ngama-calories angu-210 kuphela no-4.5 gram wamafutha, lokhu kushesha futhi kulula ukupakisha ibhulakufesi ngamagremu ayi-15 wamaprotheni ukukugcina unelisekile futhi ugcwele amandla amahora.

I-Nut-Butter noju ku-Whole Wheat Toast

"Ngithanda ukunambitheka kukabhotela wemvelo wamantongomane noma ibhotela le-alimondi ku-grainy, isinkwa sikakolweni esiphelele esifakwe uju oluncane," kusho uHartley."Ngehlisa ngengilazi yobisi olungenawo amafutha, ngithathe ucezu lwesithelo, bese ngiphuma ngomnyango!" Lesi sidlo sasekuseni esinokulinganisela nesiningi (okuhlanganisa ubisi nesithelo) singama-calories angu-320 kuphela.

Okusanhlamvu Okunempilo Nobisi

Uma ucabanga ukuthi ibhulakufesi kufanele lifike esitsheni, uCooper unezeluleko ezimbalwa zokukusiza ukuthi ukhethe okusanhlamvu okuhlakaniphile: funa uphawu oluqukethe okungenani u-gramu amahlanu (noma ngaphezulu) wefayibha ngakunye, engeza inkomishi yesigamu yesikimu noma ephansi -ubisi olunamafutha endishini yakho ukuze unikeze i-calcium namaprotheni, bese uphonsa ukuphakelwa kwesithelo (amajikijolo noma ubhanana ahamba kahle ne-cereal) ukuze uthuthukise okuqukethwe kwefayibha egcwalisa esidlweni sakho. Futhi uma uthanda okusanhlamvu kodwa ungenaso isikhathi sokuhlala phansi nendishi, yilethe nge-baggie bese uyidla ngesitsha esingu-ounce se-yogurt, kusho isazi sezokudla u-Amelia Winslow, umsunguli we-Eating Made Easy.

Ukotapeya Ukuphuma Kwelanga

Awuyena umlandeli wokudla kwasekuseni kwendabuko? Zama lesi sidlo sasekuseni esenziwe kalula, esinika amandla: usike ukwatapheya ovuthiwe ngesigamu, uwukhiphe esikhwameni, ususe imbewu, ufake i-salsa yakho oyithandayo esikhundleni senzalo, bese ufafaza usawoti omncane wolwandle.

"Lesi akusona ibhulakufesi lakho elivamile, kodwa lilungele labo abafuna ukusimama benamandla nokugcwala phakathi nosuku. Futhi nakuba ukotapheya unamafutha amaningi, ungamafutha anempilo enempilo e-monounsaturated, futhi anamandla. umthombo omuhle kavithamini K, uvithamini obalulekile ekusebenzeni kahle kwegazi namathambo,” kusho uMargaux J. Rathbun, i-Certified Nutritional Therapy Practitioner nomsunguli we-Authentic Self Wellness.

I-Smoothie Yokuzivikela Emzimbeni

Le Smoothie igcwele ama-antioxidants akhulisa amasosha omzimba kanye ne-fiber eningi, kanye nembewu ye-chia engeza amaprotheni, i-calcium, i-magnesium, i-potassium ne-omega-3 fatty acids.

"Le smoothie iyindlela emnandi yokuqinisa amasosha akho omzimba ngenkathi ikunikeza amandla emvelo," kusho uRathbun.

Ukwenza: hlanganisa 1 inkomishi yama-strawberry, 1 inkomishi yama-raspberries (uRathbun uncoma ukusebenzisa amajikijolo we-organic ukukhawulela ukutholakala kwakho kuma-pesticides), inkomishi yesigamu sikaphayinaphu, isipuni esingu-1 sembewu ye-chia, izipuni ezinhlanu ze-yogurt ephelele (noma i-kefir) , nezipuni eziyisithupha zamanzi kakhukhunathi ku-blender bese uxuba kuze kube bushelelezi. (Uma ufuna ukuyenza ibande, phonsa ama-ice cubes ambalwa ku-blender).

I-Oatmeal Ekhulisa Amandla

Le recipe yokuthuthukisa amandla imnandi, inomsoco, futhi kulula ukuyenza, kusho u-Rathbun. "Amafutha efilakisi angeziwe enza lesi sidlo sasekuseni sibe nomfutho we-omega-3 fatty acids, elungele ukukhuthaza inhliziyo enempilo, isikhumba, izinwele nezinzipho. Amafutha ahlangene nama-oats anika umzimba wakho amandla angokwemvelo ahlala isikhathi eside, kanti i-oats ingumthombo omuhle kakhulu ka-vitamin E, thiamin, niacin, riboflavin, calcium ne-iron. "

Ukwenza: hlanganisa inkomishi eyodwa yama-oats akudala nezinkomishi ezi-2 zobisi lwelayisi, ubisi lobisi, noma amanzi epanini bese uletha ngamathumba. Pheka cishe umzuzu owodwa ngomlilo ophakathi, uvuselele ngezikhathi ezithile. Susa ekushiseni, engeza ku-¼ isipuni se-vanilla (u-Rathbun uncoma ukusebenzisa uhlobo olungokwemvelo kanye nemvelo), ufafaze isinamoni noju (ukunambitha) bese uxuba nezipuni ezimbili zikawoyela wefilakisi.

Amabhara e-DIY Breakfast

Yeqa imigoqo yasekuseni esetshenzisiwe engalayishwa ngoshukela bese uzama iresiphi elula kaRathbun yama-Do-It-Yourself Breakfast Bar.

"Lawa mabha agcwele amavithamini, amaminerali, namafutha 'amahle' azokhahlela izifiso zendlala, akunike amandla, ahlanze inkungu yobuchopho, futhi akusize udlule usuku lwakho. Amabha aqukethe izithako ezigcwele. I-fiber yokusiza ukukhuthaza ukugaywa okunempilo. Ngiphakamisa ukuthi ngenze inqwaba ngeSonto ukuze nibe nemigoqo yokudla kwasekuseni phakathi nesonto. "

Ukwenza: hlanganisa ¼ iphawundi lamapulangwe agxotshiwe, omisiwe, ¼ iphawundi lamadethi, ¼ iphawundi lamakhiwane kanye ¼ iphawundi lamagilebhisi omisiwe endaweni yokucubungula ukudla nenhlanganisela. Endishini, guduza ndawonye ¼ inkomishi yoju oluhlaza, izipuni ezi-3 zikalamula wezipuni, izipuni ezintathu zikawoyela wefilakisi, inkomishi engu-of yegciwane likakolweni, kanye no-1 isipuni se-orange grated. Faka izithelo ezigayiwe bese uxuba ndawonye. Hlanganisa ingxube epanini nesiqandisini ihora elilodwa, bese usika imigoqo bese ukhonza. (Iresiphi ikhiqiza cishe amabha ayi-12). Ungaphinda umise imigoqo ukuze ihlale isikhathi eside phakathi nesonto, kusho u-Rathbun.

Isidlo sasekuseni esizenzele ekhaya Burrito

Udinga isidlo sasekuseni ongasidla usohambeni? Songa ibhulakufesi ephathekayo, ecebile ngamaprotheni. Hlanganisa iqanda elilodwa eligayiwe (uxove iqanda ekomini kanye ne-microwave imizuzwana engu-45-60 noma lize libe manzi), izipuni ezimbili zikashizi we-cheddar oshunyekiwe, nezipuni ezimbili ze-salsa bese uzifaka ku-tortilla kakolweni, kusho uWinslow. Awuyena umlandeli wamaqanda ekuseni? Yenza i-burrito yakho ibe mnandi esikhundleni salokho: sakaza isipuni esisodwa sebhotela lamantongomane ku-tortilla kakolweni ophelele, ungqimba ngama-apula asikiwe noma ubhanana, bese ugoqela i-burrito.

Isipinashi seStarbucks, Utamatisi Obosiwe, i-Feta, ne-Egg Wrap

Ngabe kufanele ube ne-Starbucks yakho ekuseni? Yeqa amakhekhe abo agcwele amakhalori namakhekhe agcwele amafutha kanye ne-mocha-lattes bese u-oda isipinashi, Utamatisi Othosiwe, ukugoqa kwe-Feta kanye Neqanda ngekhofi elide elinobisi olunamafutha amancane, kusho uWinslow. Ukugoqa kuqukethe amakholori angu-270 kuphela, amagremu angu-4 wamafutha agcwele, futhi inikeza amagremu angu-14 wamaprotheni namagremu angu-8 wefiber yokugcwalisa.

Isangweji leJamba Juice's MediterraneaYUM ™

Nakuba i-Jamba Juice ibonakala njengendawo enempilo kakhulu yokudla kwasekuseni, imenyu yabo ingase idukise. "Ama-smoothies angakhohlisa, akushiye noshukela omningi nama-kilojoule ngaphandle kokuzizwa waneliseke ngokugcwele," kusho uRania Batayneh, MPH, isazi sezokudla kanye ne-America's Eating Strategist. "Ngaphandle kokuthi ukhethe imenyu ekhanyayo (esebenzisa okokunandisa okufakelwayo), ukubheja kwakho okuhamba phambili kuJamba Juice ukuhamba njalo uthole okuncane bese ufaka amandla okuqinisa amaprotheni."

Okungcono kakhulu, oda i-sandwich yabo eyisinkwa, iMediterraneanaYUM. ™ Ngamakholori angama-320 kuphela, uzothola amagremu ayi-13 okugcwalisa amaprotheni (uma kuqhathaniswa ne-ounce eli-16, ikhalori elingu-300 le-Strawberry Surf Rider Smoothie elinamagremu ama-2 kuphela wamaprotheni), kanye isangweji elinamathuba amaningi okukugcina ugcwele kuze kube sekudleni kwakho okulandelayo, kusho uBakayneh

Ibhulakufesi elingcono kakhulu le-Dunkin' Donuts

Ingabe i-Dunkin' Donuts yindawo yakho oya kuyo kwasekuseni lapho uya emsebenzini? Ungacabangi ngisho nokuyofuna idonadi elinekhalori elingenalutho elizobangela ukuphahlazeka koshukela wegazi phakathi nokusa. Esikhundleni salokho, oda i-Egg White Turkey Sausage Wake-Up Wrap, kusho uBatayneh. Ngama-khalori ayi-150, lokhu kufakwa kokugculisayo kupakisha ngamagremu ayi-11 wamaprotheni futhi kusakushiya negumbi eliningi lekhalori lekhofi elikhulu elinobisi.

Okuningi ku-SHAPE.com:

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