Echiche nri ụtụtụ nke ahụike

Ndinaya

• Frittata fọdụrụ
• Granola Berry Parfait
• Jimmy Dean na -enwe obi ụtọ anụ ezi anụ ọhịa Canada Honey Wheat Muffin
• Akụ-Bọta na Mmanụ aṅụ na Toast Wheat dum
• Cereal dị mma na mmiri ara ehi
• Avocado Sunrise
• Smoothie na-akwalite ihe mgbochi
• Oatmeal na-akwalite ume
• Ogwe nri ụtụtụ DIY
• Ezigbo nri ụtụtụ Burrito
• Akwụkwọ nri Starbucks, Tomato a asara n'ọkụ, Feta, na akwa akwa
• Sanwichi Jamba MediterraneaYUM™
• Nri ụtụtụ kacha mma Dunkin'Donuts
• More na SHAPE.com:
• Nyochaa maka

Ezi nri ụtụtụ nwere ike inyere gị aka ifelata, bulie ike ụbụrụ, nwekwuo ume ma tọọ ụda dị mma maka ụbọchị gị niile-yabụ mee ka ọ gụọ ụtụtụ kwa ụbọchị! Christen Cupples Cooper, MS, onye na -eri nri edebanyere aha kwuru, "Nnukwu nri ụtụtụ na -enye ọtụtụ ndị otu nri, ọkachasị ndị ọtụtụ ndị America anaghị eme nke ọma ma ọ bụrụ na ha etinyeghị ha na nri mbụ nke ụbọchị." Na mgbakwunye na inyere gị aka ịnọgide na-enwe ahụ ike ma na-elekwasị anya ụbọchị niile, nchọpụta na-egosikwa na iri nri nri ụtụtụ mgbe niile nwere ike inye aka gbochie ọrịa shuga, ọrịa obi, na ụfọdụ ụdị ọrịa cancer, Cooper na-ekwu.

Iji nyere gị aka irite uru n'ụtụtụ ụtụtụ gị, anyị jụrụ ndị ọkachamara na-ahụ maka nri maka echiche nri ụtụtụ nwere obere kalori dị mfe ịme (ma ọ bụ na ị nwere ike ijide mgbe ị na-aga) ma jide n'aka na ị ga-enwe afọ ojuju ruo nri ehihie.

Frittata fọdụrụ

Ọ bụ ezie na àkwá bụ nnukwu nri ụtụtụ nwere protein, ọ bụghị mgbe niile ka ọ dị mma ime n'ụtụtụ na-ekwo ekwo. Mary Hartley, MPH, onye na -eri nri edebanyere aha na New York City na -atụ aro ịme frittata gị n'abalị (ma ọ bụ ụbọchị) tupu.

"Ọkacha mmasị m bụ frittata e ji poteto na akwụkwọ nri ọ bụla esi nri. M na -etinye ya n'ime ngwa ndakwa nri ruo sekọnd 30, ma ọ bụ m rie ya oyi," ka ọ na -ekwu. "Ahụ siri ezigbo ike yana ihe na -erughi calorie 200 n'otu ibe, ma erila m akwụkwọ nri tupu ụbọchị m amalite!" Anyị hụrụ uzommebe akwukwo nri na chiiz Frittata a dị mfe n'anya!

Granola Berry Parfait

Maka naanị calorie 228, beri parfait a ga-enye gị gram 12.5 nke protein, gram 3 nke eriri, pasent 44 nke ihe oriri vitamin C a na-atụ aro kwa ụbọchị, yana pasent 33 nke mkpa calcium kwa ụbọchị.

"Nke a obere uzommebe na -edozi ahụ nke ukwuu maka kalori ejiri mee," ka Hartley na -ekwu. "M na-eme ya n'abalị gara aga, kpuchie, na refrigerate, na n'ụtụtụ, granola dị nro na mkpụrụ osisi oyi kpọnwụrụ akpọnwụ."

Iji mee: N'ime iko, tinye ihe ndị a na-esote ugboro abụọ: mkpụrụ osisi (iko 1/4 nke mkpụrụ osisi strawberry na ¼ iko blueberries-nwere ike ịbụ nke oyi kpọnwụrụ akpọnwụ), 6 ounces nke yogọt nwere obere abụba, na ngaji 2 nke granola ( wee gwụchaa mkpụrụ osisi ole na ole n'elu).

Jimmy Dean na -enwe obi ụtọ anụ ezi anụ ọhịa Canada Honey Wheat Muffin

Ịchọrọ ihe dị mfe ịme (ma dị mfe iri nri) n'ụtụtụ na-ekpo ọkụ? Gbalịa Jimmy Dean Delights 'Canadian Bacon Honey Wheat Muffin. Gbapụta muffin kpụkọrọ akpụkọ na ngwa ndakwa nri na nri ụtụtụ gị ga -adị njikere iri ihe na -erughị nkeji ise.

"Ejiri anụ ezi Canada, akwa ọcha, na obere cheese mee ya, Sanwichi a nwere ahụike karịa ọtụtụ ndị ọzọ," Hartley kwuru. N'iji naanị calorie 210 na gram 4.5 nke abụba, nri ụtụtụ a dị ngwa ma dị mfe na-etinye na protein gram 15 iji mee ka afọ ju gị ma jupụta ume ruo ọtụtụ awa.

Akụ-Bọta na Mmanụ aṅụ na Toast Wheat dum

Hartley kwuru, "Ọ masịrị m ụtọ ụtọ ahụekere ma ọ bụ bọta almọnd na ọka, achịcha ọka wit niile etinyere na mmanụ a honeyụ.""Eji m otu iko mmiri ara ehi na-enweghị abụba gbada ya, jide otu mkpụrụ osisi, m pụọ n'ọnụ ụzọ!" Nri ụtụtụ a ziri ezi (gụnyere mmiri ara ehi na mkpụrụ osisi) bụ naanị ihe dị ka calorie 320.

Cereal dị mma na mmiri ara ehi

Ọ bụrụ na ị chere na nri ụtụtụ kwesịrị ịbata na nnukwu efere, Cooper nwere ndụmọdụ ole na ole iji nyere gị aka ịhọrọ ọka dị mma: chọọ akara nke nwere ma ọ dịkarịa ala gram ise (ma ọ bụ karịa) nke eriri kwa nri, tinye ọkara iko skim ma ọ bụ dị ala. -nyere mmiri ara ehi na efere gị iji nye calcium na protein, tụbakwa n'ime mkpụrụ osisi (mkpụrụ osisi ma ọ bụ unere na -aga nke ọma na ọka) iji mee ka nri nri jujuo afọ gị. Ma ọ bụrụ na ị hụrụ ọka ọka n'anya ma ị nweghị oge iji nọdụ ala na efere, weta ya na baggie wee rie ya na yogọt ounce isii, onye ọkachamara n'ihe banyere nri na-ekwu Amelia Winslow, onye guzobere Eating Made Easy.

Avocado Sunrise

Ọ bụghị onye na-akwado nri nri ụtụtụ ọdịnala? Gbalịa mee nri ụtụtụ a dị mfe, na-enye ume: bebi ube oyibo chara acha na ọkara, wepụ ya na bee, wepụ mkpụrụ ahụ, tinye salsa ọhụrụ kachasị amasị gị n'ọnọdụ mkpụrụ, wee fesa ya na obere nnu mmiri.

"Nke a abụghị nri ụtụtụ gị a na-ahụkarị, mana ọ dị mma maka ndị na-achọ ka a na-akwado ike na njupụta n'ụbọchị. Ma mgbe ube oyibo nwere oke abụba, ọ bụ abụba monounsaturated nke obi na-adị mma, ha na-adịkwa mma. ezigbo isi iyi nke vitamin K, vitamin nke dị mkpa n'ọbara kwesịrị ekwesị na ịrụ ọrụ ọkpụkpụ, "ka Margaux J. Rathbun, Onye Nlekọta Nlekọta Ahụike Nzere na onye nchoputa Authentic Self Wellness na -ekwu.

Smoothie na-akwalite ihe mgbochi

Nke a smoothie juputara na antioxidants na-akwalite ọgụ na ọtụtụ eriri, gbakwunyere mkpụrụ osisi chia na-agbakwunye protein, calcium, magnesium, potassium, na omega-3 fatty acids.

Rathbun na -ekwu, "smoothie a bụ ụzọ na -atọ ụtọ iji bulie sistem gị ebe ị na -ebuli ike."

Iji mee: jikọta 1 iko strawberries, 1 iko raspberries (Rathbun na -atụ aro ka ị na -eji mkpụrụ osisi mkpụrụ osisi na -amachi gị ikpughe na ọgwụ na -egbu egbu), ọkara iko painiapulu, otu mkpụrụ osisi chia, ngaji ise nke yogọt mile (ma ọ bụ kefir). , na mmiri coconut isii na blender wee gwakọta ruo mgbe ọ dị nro. (Ọ bụrụ na ịchọrọ ime ka ọ dị jụụ, tụba obere ice cubes n'ime blender).

Oatmeal na-akwalite ume

Ntụziaka a na-akwalite ume dị ụtọ, na-edozi ahụ ma dị mfe ime, Rathbun na-ekwu. "Mmanụ flax agbakwunyere na-enye nri ụtụtụ a mmụba nke omega-3 fatty acids, nke zuru oke maka ịkwalite obi, akpụkpọ anụ, ntutu na mbọ dị mma. Mmanụ a jikọtara ya na oat na-enyekwa ahụ gị ume ike nke na-adịte aka, na otis bụ ezigbo isi iyi vitamin E, thiamin, niacin, riboflavin, calcium, na iron. ”

Iji mee: jikọta otu iko oat ochie na iko mmiri ara ehi osikapa, mmiri ara ehi, ma ọ bụ mmiri n'ime ite ma weta obụpde. Esi nri maka ihe dị ka nkeji 1 n'elu obere okpomọkụ, na -akpali ụfọdụ oge. Wepu ya na ọkụ, gbakwunye ¼ teaspoon nke vanilla (Rathbun na-atụ aro iji ụdị okike na ihe ọkụkụ), fesaa ụfọdụ pawuda na mmanụ a (ụ (ka ọ dị ụtọ) wee kpalie ya na ngaji abụọ nke mmanụ flax.

Ogwe nri ụtụtụ DIY

Mafere ụlọ mmanya nri ụtụtụ emeziri nke enwere ike ibuju shuga wee nwaa uzommeputa dị mfe nke Rathbun maka Bars nri nri ụtụtụ Do-It-Yourself.

"Ogwe ndị a nwere vitamin, mineral na abụba 'dị mma' nke ga-eme ka agụụ gụsie gị ike, nye gị ume, mee ka ụbụrụ na-enwu gbaa, ma nyere gị aka ịgabiga ụbọchị gị. Ogwe ahụ nwekwara ihe ndị juru eju. nke eriri iji nyere aka kwalite mgbaze dị mma

Iji mee: jikọta ¼ paụnd nke pitted, prunes a mịrị amị, ¼ paụnd nke ụbọchị, ¼ paụnd fig na ¼ paụnd nke mịrị n'ime ihe nhazi nri na ngwakọta. N'ime nnukwu efere, jikọta ¼ iko mmanụ aṅụ raw, 3 tablespoons nke ihe ọṅụṅụ lemon, 3 tablespoons nke flax mmanụ, ½ iko ọka wit, na 1 tablespoon nke grated oroma rind. Nwuo n'ime mkpụrụ osisi a na -edozi ma gwakọta ya. Gwakọta ngwakọta ahụ n'ime pan na friji maka otu awa, wee bee n'ime ụlọ mmanya ma jee ozi. (Ntụziaka na -ewe ihe dị ka ogwe 12). Ị nwekwara ike ifriizi ụlọ mmanya iji mee ka ha dị ogologo n'ime izu, Rathbun kwuru.

Ezigbo nri ụtụtụ Burrito

Ị chọrọ nri ụtụtụ nke ị ga-eri mgbe ị na-aga? Kechie obere burrito nri ụtụtụ nwere protein. Gwakọta otu akwa a na-esi esi mmiri (kpọba akwa n'ime iko na ngwa ndakwa nri 45-60 sekọnd ma ọ bụ ruo mgbe ọ ga-adị nro), tablespoons abụọ nke cheese cheddar shredded, na tablespoons abụọ nke salsa ma tụgharịa ya n'ime tortilla ọka wit, Winslow na-ekwu. Ọ bụghị onye na -akwado àkwá n'ụtụtụ? Mee ka burrito gị dị ụtọ kama: gbasaa otu ngaji nke ahụekere ahụekere na tortilla ọka wit niile, were apụl ma ọ bụ unere iberibe, wee tụgharịa n'ime burrito.

Akwụkwọ nri Starbucks, Tomato a asara n'ọkụ, Feta, na akwa akwa

Naanị ị ga -enweta Starbucks gị n'ụtụtụ? Wepụ kalori ha na achịcha achịcha na-eko achịcha na mocha-lattes wee tụọ akwụkwọ nri, Tomato a ṅara n'ọkụ, feta na akwa akwa na kọfị toro ogologo na mmiri ara ehi dị obere, Winslow kwuru. Ihe mkpuchi ahụ nwere naanị calorie 270, gram 4 nke abụba juru eju, ma na-enye protein gram 14 na gram 8 nke eriri na-ejuputa.

Sanwichi Jamba MediterraneaYUM™

Ọ bụ ezie na Juice Jamba dị ka ebe dị mma maka iri nri ụtụtụ, menu ha nwere ike na-eduhie eduhie. "Smoothies nwere ike iduhie, na -ahapụ gị shuga na kalori na -enweghị afọ ojuju zuru oke," ka Rania Batayneh, MPH, onye na -edozi ahụ na onye na -eri nri America. "Ọ gwụla ma ị na-ahọrọ maka menu ọkụ (nke na-eji sweeteners artificial), nzọ gị kacha mma na Jamba Juice bụ ịga maka obere obere ma gbakwunye protein protein."

Nke ka mma, hazie Sanwichi achịcha mbadamba nri ha, MediterraneaYUM. Sanwichi nke nwere ike imeju gị afọ ruo mgbe nri ọzọ gị, Batayneh kwuru

Nri ụtụtụ kacha mma Dunkin'Donuts

Dunkin'Donuts ọ bụ ebe ị ga-aga nri ụtụtụ n'ụzọ ị ga-arụ ọrụ? Echedịla echiche ịga maka mkpụrụ ego kalori na-enweghị ihe ga-eme ka ọbara shuga daa n'ụtụtụ. Kama, nye iwu maka akwa Egg White Turkey Sausage Wake-Up Wrap, Batayneh kwuru. Maka calorie 150, ihe mkpuchi a na-enye afọ ojuju na-etinye na gram 11 nke protein ma ka na-ahapụ gị ọtụtụ calorie maka nnukwu kọfị na mmiri ara ehi.

More na SHAPE.com:

Ụzọ 20 dị ngwa na dị mfe iji sie akwa

4 Emela maka nri ụtụtụ ọzọ gị

Kedu ihe ndị ọkachamara na-edozi ahụ na-eri maka nri ụtụtụ?

Nyochaa maka