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Zakudya zina zomwe mumadya pakudya cham'mawa zimatha kupanga kapena kuwononga tsiku lanu. Kuti thupi lanu liziyenda mwamphamvu tsiku lonse zimadalira momwe mumayambira m'mawa. Chifukwa chake, kuphatikiza koyenera kwa mapuloteni, michere ndi mafuta athanzi kumafunika kuti chakudya chanu cham'mawa chikhale chopatsa mphamvu.
Zakudya monga zipatso, oatmeal, sipinachi, omelette ya dzira, ndi yogurt wachi Greek ziyenera kuphatikizidwa pachakudya chanu cham'mawa. Koma, m'malo mwake, anthu ambiri amasankha ma bagels, mitanda, makeke ophika, ndi zina zotero. Zakudya izi zimatha kukupangitsani kukhala aulesi, kuwonjezera chiopsezo cha matenda osachiritsika ndipo pamapeto pake mutha kunenepa.
Nayi mndandanda wazakudya zomwe muyenera kupewa m'mawa.
Zakudya Zomwe Muyenera Kupewa Kudya M'mawa
1. Maphala am'mawa
Mitundu yambiri yazakudya zam'mawa imalemba m'maphukusi omwe amakhala ndi mbewu zonse. Koma, zowona, mbewu izi zimakonzedwa bwino ndipo zimakhala ndi mbewu zochepa zokha ndipo makamaka mbewu zoyengedwa ndi shuga wowonjezera [1] . Izi zimawonjezera chiopsezo cha matenda ambiri, kuphatikizapo kunenepa kwambiri.
2. Masangweji ogulidwa m'sitolo
Mutha kuganiza kuti kupeza sangweji pachakudya ndikopatsa thanzi komanso njira yodzaza chakudya cham'mawa. Koma, mungakhale mukulakwitsa chifukwa ambiri a masangweji odzazawa ali ndi ma carbs oyeretsedwa komanso opanda fiber. Izi zitha kubweretsa kutsetsereka mu shuga wamagazi, kuwonjezera cholesterol yoyipa ndikupangitsani kunenepa [ziwiri] .
3. Phala losakanizika phala
Phukusi la oatmeal logulidwa m'sitolo limapangitsa kuti m'mawa kwanu kusakhale kosavuta, koma, amangokhala tirigu wokhomedwa yemwe amabisala. Oatmeals onunkhira ndi zakudya zoyipa kwambiri kudya m'mawa chifukwa amakhala ndi shuga wambiri komanso alibe michere yambiri.
Malinga ndi kafukufuku, anthu omwe amadya oatmeal amachulukitsa kukhuta ndikuchepetsa njala poyerekeza ndi omwe amadya phala lokonzekera kudya chakudya cham'mawa [3] .
4. Muffin
Ma Muffin ali ndi mbiri yathanzi, koma si chifukwa amapangidwa ndi mafuta azamasamba, shuga ndi ufa woyengedwa. Amakhalanso ndi shuga wowonjezera kapena wodzazidwa ndi zipatso zowuma ndi tchipisi tachokoleti.
5. Zikondamoyo ndi ma waffles
Zikondamoyo ndi waffles ndizosankha zodziwika bwino pa kadzutsa, koma ndizo zakudya zoyipa kwambiri kudya m'mawa. Ndi chifukwa chakuti ali ndi ufa wosalala kwambiri ndipo amakhala ndi madzi a zikondamoyo, omwe amakhala ndi madzi ambiri a chimanga a fructose [4] .
6. Zofufumitsa
Zofufumitsa, ma croissants ndi ma donuts ndi zakudya zoyipa kwambiri zomwe mungadye m'mawa kuti mudye chakudya cham'mawa chifukwa zilibe michere komanso mapuloteni komanso zimadzazidwa ndi zopatsa mphamvu, shuga ndi mafuta osapatsa thanzi [5] .
7. Madzi azipatso ogulidwa m'sitolo
Kodi muli ndi chizolowezi chodzola madzi azipatso kapena smoothie pamalo omwe mumakonda kwambiri? Ngati inde, siyani kuzichita monga akuwonjezera shuga. Ena mwa ma smoothieswa amakhala ndi mkaka wamafuta onse, ayisi ndi kirimu ndipo amafanana ndi mkaka m'malo mwa smoothie [6] . Sankhani zipatso zopangidwa kunyumba zopangidwa ndi yogurt wachi Greek.
8. Mabala a Granola
Mabala a Granola amamveka ngati njira yabwino kwambiri yakudya kadzutsa, sichoncho? Koma, nthawi zambiri samakhala abwino kuposa maswiti ndipo amakhala ndi shuga wowonjezera. Mabotolo a Granola amakhala ndi shuga, uchi ndi madzi a chimanga. Izi zitha kukweza kuchuluka kwa insulin, kutupa ndi shuga wamagazi.
9. Yogurt yamoto
Yogurt yokoma ndi chakudya chopatsa thanzi cham'mawa. Alibe mafuta athanzi ndipo ali ndi shuga poyerekeza ndi yogurt wachi Greek. Kuchotsa mafuta mu yogurt kumawononga thupi lanu ku michere yofunikira.
10. Miyala
Ma scones nthawi zambiri amakhala ndi kupanikizana kapena kirimu ndipo anthu ambiri amakhala nawo pachakudya cham'mawa. Koma si ambiri omwe amadziwa kuti ndi njira yabwino yoperekera chakudya cham'mawa chifukwa imakhala ndi ma calories ambiri, komanso ma carbs oyeretsedwa komanso mafuta ndi mapuloteni ochepa.
