Ndi anthu ochepa omwe ali ndi ola limodzi la nthawi yopuma m'mawa kuti akonzekere chakudya cham'mawa. Timapereka zosankha za kadzutsa zomwe zitha kukonzedwa mumphindi kapena kupanga pasadakhale madzulo. Mutha kusankha imodzi yomwe mumakonda kapena kusinthana nayo sabata yonse.
Avocado smoothie ndi amondi ndi timbewu
Palibe chifukwa choganiza kuti smoothie ndi chakumwa. Smoothie yoyenera imadyedwa ndi supuni! Kuti mupange mbaleyo, gwiritsani ntchito zinthu ziwiri - avocado ndi nthochi. Ingoperani zamkati mwa avocado, onjezerani ma amondi osenda, zest ya mandimu ndi timbewu ta timbewu tonunkhira, ndipo chakudya cham'mawa chokoma chakonzeka. Zopatsa mphamvu: 267
Banana Berry Parfait ndi Muesli
Malinga ndi ziwerengero, 13% yokha ya anthu amadya zipatso zokwanira. Parfait ithandizira kuwongolera izi. Zipatso zikhoza kutengedwa mwatsopano mu nyengo kapena mazira. Onjezani mbewu za chia zathanzi ku muesli. Zokongola komanso zokoma! Zopatsa mphamvu: 424
Greens smoothie ndi mbewu za hemp
Masamba ndi zipatso zamadzimadzi ndi njira imodzi yosavuta yowonjezerera kudya zakudya izi. Cocktail ili ndi zabwino zonse, kuphatikiza fiber. Koma kuti mavitamini A, E ndi K atengeke, mafuta ayenera kuwonjezeredwa ku kadzutsa kotereku. Njira yabwino ndi mbewu za hemp, ma avocados, ndi mafuta a mtedza. Mukhoza kukwapula smoothie madzulo, ndipo m'mawa muyenera kumwa.
Ma croutons amtundu waku Italy
Zakudya zamtundu wa croutons - mmalo mwa dzira kuti zilowerere, onjezerani mafuta a azitona ndikuwaza zotsekemera pamwamba. Zidzakhala zokoma chimodzimodzi! Timatenga mkate wonse wa tirigu, kukongoletsa ndi halves ya phwetekere ya chitumbuwa ndi basil pamwamba. Mtima wanu udzakuthokozani chifukwa cha chakudya cham'mawa chotere chifukwa cha kuchuluka kwa lycopene mu tomato ndi mafuta "abwino" m'mafuta a azitona.
Oats ndi pichesi
Phatikizani oats, mkaka, vanila Greek yogurt ndi uchi wina ndi refrigerate usiku wonse. M'mawa, chotsalira ndikukongoletsa mbale ndi magawo a pichesi, spoonful ya rasipiberi kupanikizana ndi magawo a amondi.
Saladi yamasamba
Mukufuna kuphatikiza masamba ambiri muzakudya zanu? Kenako azidyedwa pa chakudya chilichonse, kuphatikizapo kadzutsa. Mukhoza kudula saladi ya masamba madzulo, ndipo m'mawa onjezerani mafuta a azitona ndi madzi pang'ono a mandimu ku mbale. Yesani kuphatikiza ma avocado, tomato yamatcheri, anyezi ndi arugula yamwana. Ngati mukufuna ma carbs, perekani chofufumitsa chambewu ndi saladi yanu.