Echiche nri ụtụtụ dị obere kalori iji mee ka ụtụtụ gị dị mma

Ndinaya

• Waffles nwere mkpụrụ osisi Maple sirop
• Akwụkwọ nri na omelet
• Ugu na Granola Parfait
• Achịcha Bagel na Cream na Tomato
• Ahụekere Ahụekere na Achịcha Banana
• Blueberry-Pistachio Parfait
• Berry Smoothie
• Waffles zuru oke na Ricotta, piich, na almọnd
• Na -ekpo ọkụ Quinoa na Apple Cereal
• Ricotta na ube kechie
• Ọka ọka zuru oke na almọnd na unere
• Nhọrọ Nri ụtụtụ Nri Nri Kalori Dị Mma
• Nyochaa maka

Mama m nwere ike ikwu eziokwu mgbe ọ sịrị: "nri ụtụtụ bụ nri kacha mkpa n'ụbọchị." N'ezie, iri nri ụtụtụ nwere obere kalori bụ omume kwa ụbọchị maka pasent 78 nke ndị nọ na ndekọ ndekọ njikwa ịdị arọ nke mba (ha niile furu efu opekata mpe 30 ma debe ha ma ọ dịkarịa ala otu afọ). Na ọmụmụ 2017 na Akwụkwọ akụkọ nke American College of Cardiology na -agbakwụnye ọbụna ihe akaebe ọzọ na ịwụda nri ụtụtụ bụ atụmatụ nri nzuzu. Ọ chọpụtara na ndị na -anaghị eri nri ụtụtụ nwere nnukwu ihe egwu maka ọtụtụ ihe egwu ọrịa obi gụnyere kọlestrọl dị elu na ọbara mgbali.

Ọ bụrụ na ị na-agbalị ifelata, ị chọghị ịwụ nri ụtụtụ kpamkpam kama họrọ otu n'ime nri nri ụtụtụ ndị a dị obere kalori ma ọ bụ echiche nri nke ga-egbo agụụ gị n'emebighị àgwà ahụike gị. Yabụ kwụsị ịgụta kọfị ka nri ụtụtụ gị wee bido ụbọchị gị n'ụzọ dị mma site na iji otu n'ime nri ezumike obere kalori. (Na -esote: Echiche nri ụtụtụ ziri ezi kwụ ọtọ site na Jen Widerstrom)

Waffles nwere mkpụrụ osisi Maple sirop

Nchịkọta nri ụtụtụ obere kalori: Ihe dị kalori 305

Efrata:

• 1/3 iko blueberries oyi kpọnwụrụ
• 2 teaspoons maple sirop
• 2 waffles ọka zuru oke
• 1 tablespoon nke pecans

Otu esi: Microwave blueberries na sirop ọnụ maka nkeji 2 ruo 3, ruo mgbe mkpụrụ osisi chara acha. Toast waffles na elu ya na sirop na -ekpo ọkụ. Wụsa na pecans.

Akwụkwọ nri na omelet

Nchịkọta nri ụtụtụ obere kalori: 308 kcal

Efrata:

• 1 akwa gbakwunyere akwa ọcha 2
• Mpekere 2 esiri anụ ezi toki, na -akụri
• 1 iko nwa akwụkwọ nri
• Nri ịgba
• 1 iberibe tost ọka
• 1 teaspoon butter

Otu esi: Gwakọta àkwá, anụ ezi, na akwụkwọ nri. Kpuchie skillet na ihe eji esi nri; esi nri ngwakọta akwa ma jiri toast na bọta jee ozi. (Njikọ: Kedu nke ka mma: akwa niile ma ọ bụ akwa ọcha?)

Ugu na Granola Parfait

Nchịkọta nri ụtụtụ obere kalori: Ihe dị kalori 304

Efrata:

• 1 akpa (6 ounces) yogọt nwere obere abụba
• 2 teaspoons mmanụ a .ụ
• 1/4 teaspoon ube oyibo ose
• Ogwe osisi granola nke crunchy zuru oke, daa
• 1/2 iko mkpọ ugu

Otu esi: Gwakọta yogọt, mmanụ a ,ụ, na ugu ugu ose. N'ime nnukwu efere, gwakọta ngwakọta yogọt, mkpụrụ osisi granola-bar, na ugu.

Achịcha Bagel na Cream na Tomato

Nchịkọta nri ụtụtụ obere kalori: Ihe dị kalori 302

Efrata:

• 1 obere (3-ounce) akpa ọka zuru oke
• 2 tablespoons chiiz obere abụba
• 2 nnukwu mpekere tomato
• Nnu na ose nụrụ ụtọ

Otu esi: Toast bagel halves wee gbasaa ya na chiiz chiiz. N'elu akụkụ nke ọ bụla jiri iberibe tomato ma were nnu na ose tinye ya.

Ahụekere Ahụekere na Achịcha Banana

Ọnụ ọgụgụ nri ụtụtụ nwere obere kalori: Ihe dị kalori 306

Efrata:

• 1/2 obere banana, chopped
• 2 ngaji ahụekere bọta
• 1/3 iko a kwadebere ntụ ọka pancake
• 1 teaspoon mmanụ a .ụ

Otu esi: Tinye banana na ahụekere bred na mgwakota agwa. Esi nri pancakes dị ka ntuziaka ngwugwu si dị, ma jiri mmanụ a honeyụ wụsara n'elu jee ozi. (Njikọ: 10 Ntụziaka Pancake Keto-Approved)

Blueberry-Pistachio Parfait

Nchịkọta nri ụtụtụ obere kalori: Ihe dị kalori 310

Efrata:

• 3/4 iko yogọt Greek na -enweghị abụba
• 1 teaspoon mmanụ a .ụ
• 1 tablespoon chopped pistachios
• 1 teaspoon cinnamon
• 3/4 iko blueberries (ọhụrụ ma ọ bụ oyi kpọnwụrụ) 1/2 iko Kashi GoLean Honey Almond Flax Crunch

Otu esi: Gwakọta yogọt, mmanụ a ,ụ, pistachios, na pawuda. Top na blueberries na Kashi cereal.

Berry Smoothie

Nchịkọta nri ụtụtụ obere kalori: Ihe dị kalori 310

Efrata:

• 1 iko yogot Greek na -enweghị abụba
• 1/2 iko oyi kpọnwụrụ tomato (ụdị ọ bụla)
• 1/2 banana
• 1/2 iko vanilla soy mmiri ara ehi

Otu esi: Gwakọta ihe niile dị na blender ma gwakọta ruo mgbe agwakọtara ya. (Njikọ: 10 Smoothies Green onye ọ bụla ga -ahụ n'anya)

Waffles zuru oke na Ricotta, piich, na almọnd

Nchịkọta nri ụtụtụ obere kalori: 410 kcal

Efrata:

• 2 iberibe waffles (toasted)
• 1/4 iko ricotta akụkụ-skim
• 1/2 iko sliced ​​piich oyi kpọnwụrụ
• 1 tablespoon almọnd slivered

Otu esi: Jiri ricotta gbasaa waffles. N'elu na piich na almọnd jụrụ oyi.

Na -ekpo ọkụ Quinoa na Apple Cereal

Ọnụ ọgụgụ nri ụtụtụ nwere obere kalori: Ihe dị kalori 400

Efrata:

• 2/3 iko quinoa sie
• 1/2 iko mmiri ara ehi na -enweghị abụba
• 1/2 iko apụl apụl
• 1 tablespoon chopped walnuts
• Cinnamon, maka ịchafụ

Otu esi: Kpoo quinoa, mmiri ara ehi, na apụl na ngwa ndakwa nri ruo sekọnd 30. Top na walnuts ma fesa na cinnamon. (Njikọ: usoro nri ụtụtụ Quinoa iri a ga -eme ka ị chefuo ihe niile gbasara oatmeal)

Ricotta na ube kechie

Nchịkọta nri ụtụtụ obere kalori: Ihe dị kalori 400

Efrata:

• 1/3 iko ricotta akụkụ-skim
• 1 tortilla ọka wheat niile
• 1/2 iko ibee pears
• 4 teaspoons chopped pistachios

Otu esi: Gbasaa ricotta n'otu akụkụ nke tortilla. Top na pears na pistachios na mpịakọta.

Ọka ọka zuru oke na almọnd na unere

Nchịkọta nri ụtụtụ obere kalori: 410 kcal

Efrata:

• 1 iko ọka wit akpọrọ nkụ
• 3/4 iko mmiri ara ehi na-enweghị abụba
• 2 nnukwu almọnd slivered
• 1/2 banana, sliced

Otu esi: Wunye ọka a kpụrụ akpụ n'ime nnukwu efere. N'elu mmiri ara ehi, almọnd, na unere.

Nhọrọ Nri ụtụtụ Nri Nri Kalori Dị Mma

Site na Starbucks

• Oatmeal nwere shuga aja aja na mkpụrụ (kalori 310)
• Ogologo kọfị ojii

Site na Dunkin 'Donuts

• Akwụkwọ nri Sanwichi Veggie Egg (calorie 290)
• Ọkara kọfị nwere mmiri ara ehi a mịrị amị (calorie 25)

Nyochaa maka