Echiche nri ụtụtụ kalori dị ala iji mee ka ụbọchị gị zuo oke

Ndinaya

• Nri ụtụtụ Matcha Smoothie
• Walnut na Maple Avocado Toast
• Nri ụtụtụ Quinoa Burrito
• Arụrụ n'ụlọ Chia Granola na Yogurt
• Nyochaa maka

Eledala nri mbụ nke ọmụmụ ọmụmụ ụbọchị na-enweghị atụ egosila na iweda protein na nri na-edozi ahụ n'ụtụtụ nwere ike ọ bụghị naanị inye aka mee ka afọ ju gị, kamakwa mee ka agụụ gị kwụsị. Na Dawn Jackson Blatner, RDN, edepụtala ụzọ nri anọ kalori a ka ọ dị mkpa nri a. Matcha bụ tii akwụkwọ ndụ akwụkwọ ndụ ntụ ntụ, yabụ na ọ bụ ike antioxidant ma ga -enye mkpa caffeine gị n'isi ụtụtụ. Walnut na Maple Avocado Toast na -enye ahụ gị protein na nri ozugbo, ekele maka achịcha pulitere, ma na -emeju ezé gị dị ụtọ iji buo. Ntụziaka abụọ gara aga, ngwakọta protein dị elu nke quinoa na àkwá na mkpụrụ chia na yogọt ga-enyere aka dobe ọdịda nke nri (agụụ) ruo mgbe oge nri ụtụtụ gị dị.

Nri ụtụtụ Matcha Smoothie

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Na blender, jikọta 1 teaspoon matcha green tii ntụ ntụ, 1 1/2 iko mmiri ara ehi almọnd a na -atọghị ụtọ, 2 bọta almọnd, otu banana, na iko iko 1/4. Gwakọta ruo mgbe ire ụtọ. (Hụ ụtọ ahụ n'anya? Gbalịa ụzọ iri abụọ a dị mma iji Matcha.)

Walnut na Maple Avocado Toast

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Toast mpekere abụọ pulitere achịcha ọka dum. Na obere efere, gbanye 1/2 ube oyibo ruo mgbe ọ dị nro, kewaa ube oyibo n'etiti toasts, wee gbasaa. Na iberi ọ bụla, tinye 1 tablespoon chopped walnuts, 1/4 teaspoon maple sirop, na 1/4 teaspoon pawuda.

Nri ụtụtụ Quinoa Burrito

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Na skillet n'elu ọkara, kpoo 1 teaspoon mmanụ olive na -amaghị nwoke. Tinye galik 1 kloovu, minced na iko 2 chopped kale. Sauté ruo mgbe elu na -ata, ihe dị ka nkeji 2. Tinye akwa 2 ma kpochaa ya na kale ruo mgbe esichara akwa. Na nnukwu efere, gbakwunye iko 1/2 quinoa sie ya na 2 tablespoons ọhụrụ chopped cilantro ma bido. Top quinoa na ngwakọta akwa, guacamole tablespoons abụọ, na salsa tablespoons abụọ dị ọhụrụ.

Arụrụ n'ụlọ Chia Granola na Yogurt

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Na skillet na-ekpo ọkụ na-ekpo ọkụ, tinye 1/4 iko oat, 2 tablespoons aki oyibo na-adịghị ụtọ, 1 tablespoon chia osisi, 1 teaspoon mmanụ aṅụ, 1 teaspoon mmanụ aki oyibo, na 1/4 teaspoon cinnamon. Toast ruo mgbe ọla edo, ihe dị ka nkeji 6, na -echegharị mgbe niile. Na obere efere, tinye 1/2 iko larịị 2 % yogot Greek na 1 iko mkpụrụ osisi ọhụrụ. Top na granola.

PS: Ọ nweghị oge iji mee granola nke gị? Gbalịa Ụzọ Natures Chia Granola, Laghachi na Nature Almond Chia Granola, ma ọ bụ Nri maka Ndụ Ezekiel Flax Pụtara Mkpụrụ ọka zuru oke.

Nyochaa maka