Otu ụbọchị na nri m: Ọkachamara Nri Mitzi Dulan

Ndinaya

• Nri ụtụtụ: Oatmeal
• Nri ụtụtụ: painiapulu
• Ihe ọrinkụtimeụ oge ọ bụla: mmiri ice
• Nri ụtụtụ nke ụtụtụ: Chocolate Cherry Smoothie
• Nri ehihie: Sanwichi ham na Avocado
• Ihe eji megharịa ọnụ: Yasso Frozen Yogurt Bar
• Nri ehihie: Almọnd Mpekere
• Nri abalị: Spaghetti dum-ọka
• Ihe eji megharịa ọnụ: Banana na Mmanụ aeyụ
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Mitzi Dulan, RD, American Nutrition Expert®, bụ otu nwanyị na -eji ọrụ n'aka. Dị ka mama, onye na-ede akwụkwọ nke Nri All-Pro, na onye nwe Mitzi Dulan's Adventure Boot Camp, ọkachamara ọkachamara n'ihe oriri na ahụike nke mba ahụ chọrọ oke ume ụbọchị niile. Na mgbakwunye na nri atọ ziri ezi, ọ na-anọgide na-enwe ume site n'ịga nri dị mma dị ka almọnd mkpụrụ osisi.

Dulan kwuru, "Ana m elekwasị anya n'ezie na iri nri dị ọcha nke na -atọ ụtọ nke ukwuu mana na -ejukwa afọ." "Ana m a drinkụ mmiri ụbọchị niile. Naanị m na -agbalị idobe ya nso m ụbọchị niile wee mejupụta ya dịka ọ dị mkpa."

Nri ụtụtụ: Oatmeal

Kalori 325, gram 5 abụba, gram 54 carbohydrate, protein gram 15

"Eri m otu efere Quaker oatmeal. M na-agbakwunye cinnamon, mmanụ aṅụ, na cherị ole na ole a mịrị amị, ana m ejikọta ya na 1 pasent mmiri ara ehi organic iji kwalite protein. Oats bụ ọka zuru oke, ya mere ha dị elu na eriri, protein, na ihe ndị ọzọ na-edozi ahụ. Cinnamon bụ ihe na-esi ísì ụtọ dị elu na antioxidants ya mere m na-agbalị itinyekwu ihe na nri m mgbe ọ bụla enwere ike."

Nri ụtụtụ: painiapulu

"Ana m erikwa painiapulu maka nri ụtụtụ, ebe m hụrụ mkpụrụ osisi n'anya, m na -agbalịkwa ịgụnye ọtụtụ kwa ụbọchị."

Ihe ọrinkụtimeụ oge ọ bụla: mmiri ice

"Ice mmiri! M nnọọ n'anya m 24 oz. Copco tumbler. Ọ na-enyere m aka na-esochi ole mmiri m na-aṅụ. Ịṅụ ihe atọ zuru tumblers nke ice-oyi mmiri kwa ụbọchị na-enyere aka ọkụ ihe extra 100 calories! Ọ na-ewe anyị ahu ume iji gbanwee okpomọkụ nke mmiri site na oyi ka ọ bụrụ ahụ anyị. "

Nri ụtụtụ nke ụtụtụ: Chocolate Cherry Smoothie

225 kalori, 1.5 g abụba, gram 28 nke carbohydrates, protein 24 g

"Obere chocolate kpuchie cherry smoothie. M na-eji ahịhịa chocolate whey protein ntụ ntụ na frozen tart cherị na 3/4 c. organic 1 percent mmiri ara ehi. Ọ bụ zuru okè carb / protein Nchikota maka ihe ọṅụṅụ post- mgbatị ahụ na tart cherị. bụ ihe mgbochi mkpali. Ọ na-enyekwara m aka inye m ihe ndozi chocolate!"

Nri ehihie: Sanwichi ham na Avocado

Kalori 380, gram 8 abụba, gram 42 nke carbs, gram 32 nke protein

"Sanwichi nke nwere mpekere atọ nke anụ ọhịa deli ham, sliced ​​​​Hass ube oyibo, tomato sliced ​​​​, mọstad na-esi ísì ụtọ na sanwichi ọka wit dum, na akụkụ broccoli. Nke a bụ otu n'ime nri ehihie m na-adị ngwa ngwa, dị mfe. Ude nke ube oyibo na-atọ ụtọ nke ukwuu ma na-enye ihe fọrọ nke nta ka ọ bụrụ 20 vitamin, mineral, na phytonutrients, ebe ham na-enye protein siri ike."

Ihe eji megharịa ọnụ: Yasso Frozen Yogurt Bar

"Ogwe yogọt Greek nke Yasso oyi kpọnwụrụ; ndị a bụ ihe mara mma na ndị ahịa m na ụmụaka hụkwara ha n'anya. Na naanị calorie 70, ha na-atọ ụtọ ụtọ-dị ka ma na-enye gram isii nke protein!"

Nri ehihie: Almọnd Mpekere

Ihe dị kalori 160, gram 10 nke abụba, gram 11 nke carbohydrates, protein gram 6

"Ahịhịa almọnd na -adọka adọka mgbe m na -arụ ọrụ na tebụl m. Enwere m mmasị na almọnd n'ihi crunch, protein na eriri. Ha na -ejukwa afọ!"

Nri abalị: Spaghetti dum-ọka

Ihe dị kalori 560, abụba 11.5 g, carbohydrates dị gram 73, protein 38 g

"Spaghetti ọka wheat dum na Laura's Lean Ground Beef gbakwunyere na nri marinara; ọzọ, ọ na-amasị m ijide n'aka na m na-enweta ezigbo isi iyi nke protein na nri ọ bụla na otu ọka dum. A na-ebuli anụ ahụ n'enweghị ọgwụ nje ma ọ bụ hormones."

Ihe eji megharịa ọnụ: Banana na Mmanụ aeyụ

"A na-eji unere a mịrị amị fesaa ntakịrị mmanụ a forụ maka eji megharịa ọnụ. Ọ na-atọ m ụtọ nke ukwuu, m na-enwetakwa ume dị elu, nri na-edozi ahụ nwere ihe na-atọ ụtọ.

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