Nri ụtụtụ bụ nri kacha mkpa n'ụbọchị. Karịsịa maka ndị na-agbalị ịkwụsị ibu. Iri nri kwesịrị ekwesị maka nri ụtụtụ ga-enye ike ị chọrọ n'ụbọchị dum ma gbochie iribiga nri ókè n'ụbọchị ndị ọzọ. Mgbe ị naghị eri nri ụtụtụ, agụụ na-agụ gị ma emechaa n'ụbọchị, ị na-erikwa nri karịa nri ehihie. A chọpụtakwara na ndị na-adịghị eri nri ụtụtụ na-eme nhọrọ ndị na-adịghị mma ma emechaa n'ụbọchị. Ụfọdụ nnyocha ekpebiela na iri nri ụtụtụ nwere ike ibelata oriri calorie n'ozuzu ya ruo calorie 400. Ọ bụrụ na ị na-eche ihe ị ga-eri n'ụtụtụ iji felata, lelee ndepụta dị n'okpuru. Nri nri nri ụtụtụ Ezi ntụziaka ga-arụkwa ọrụ maka gị.
Kedu ihe ị ga-eri n'ụtụtụ iji felata?
Nri nri ụtụtụ Ezi ntụziaka
Akwa
AkwaỌ bụ otu n'ime nri kachasị mma na nke kacha atọ ụtọ. Nnyocha ekpebiela na iri akwa maka nri ụtụtụ na-enye echiche nke satiety. Ọ na-ebelatakwa oriri calorie na nri ọzọ. Ọ na-edobe shuga ọbara na insulin.
Yogọt
Yogọtbara ụba na protein. Protein na-egbochi agụụ. Ọ nwere mmetụta thermic dị elu karịa abụba na carbohydrates. Okwu mmetụta thermic na-ezo aka na mmụba nke ọnụego metabolic nke na-eme mgbe erichara nri.
Otu ihe kpatara yogọt na ngwaahịa mmiri ara ehi ndị ọzọ na-enyere aka n'ịbelata ibu bụ n'ihi na ha na-abawanye ọkwa nke homonụ satiety dị ka PYY na GLP-1. Rie ya na beri ma ọ bụ mkpụrụ osisi ndị ọzọ iji kwalite vitamin, mineral, na fiber ọdịnaya nke yogọt.
kọfị
kọfịNwere caffeine, nke na-eme ka ịmụrụ anya na ịrụ ọrụ nke uche dịkwuo mma. Caffeine na-eme ka metabolism dị ngwa ma na-enyere aka ọkụ abụba. Ọ bụkwa ọgaranya antioxidants na-ebelata mbufụt. Ọ na-echebe mkpụrụ ndụ ndị gbara arịa ọbara ma belata ohere nke ọrịa shuga na ọrịa imeju.
Oat akpọrela
Oat akpọrela,Ọ bụ nhọrọ nri ụtụtụ dị mma. A na-eme ya site na oat ala ma nwee eriri pụrụ iche nke a na-akpọ beta-glucan. Nke a eriri nwere ọtụtụ uru. Otu n'ime ha bụ satiety. Iji mụbaa ọdịnaya protein nke nri ụtụtụ oatmeal gị, mee ya na mmiri ara ehi kama mmiri.
osisi chia
osisi chiana-edozi ahụ. Ọ bụ otu n'ime isi mmalite kachasị mma nke eriri. gram 28 nke mkpụrụ osisi chia na-enye gram 11 nke eriri. Ihe ọzọ bụ na ụfọdụ eriri dị na mkpụrụ osisi chia bụ eriri soluble. Fiber soluble na-eme ka nri na-agafe na tract digestive na-eme ka afọ ju gị. Mkpụrụ Chia nwekwara nnukwu antioxidants. Ọ na-echebe mkpụrụ ndụ pụọ na ụmụ irighiri ihe na-adịghị akwụsi ike nke a na-akpọ free radicals.
mkpụrụ osisi beri
Tomato dị ka blueberries, raspberries, strawberries na blackberries bara ụba na antioxidants. Ọ nwere shuga dị ala karịa ọtụtụ mkpụrụ osisi ma nwee nnukwu eriri. Iji rie mkpụrụ osisi maka nri ụtụtụ, rie ya na yogọt ma ọ bụ cheese.
Mkpụrụ
Mkpụrụ Ha na-atọ ụtọ, na-enye afọ ojuju na nri na-edozi ahụ. Ha bụ nri magburu onwe ya enwere ike iri nri ụtụtụ ka ọ na-enyere aka inwe afọ ojuju.
Ọ bụ ezie na mkpụrụ osisi dị elu na calorie, nchọpụta na-egosi na abụba niile dị n'ime ya na-abanye n'ime ya. Amarakwa mkpụrụ osisi na-emeziwanye ihe ndị nwere ike ibute ọrịa obi, belata nguzogide insulin ma belata mbufụt.
Akụ nke ụdị ọ bụla nwere nnukwu magnesium, potassium, na abụba monounsaturated, nke dị mkpa maka ahụike obi. Akụ nke ị na-agbakwunye na yogọt, cheese ma ọ bụ oatmeal na-abawanye uru nri nri ụtụtụ.
Green tii
Green tiiỌ bụ otu n'ime mmanya kacha mma mara. O nwere caffeine nke na-eme ka metabolism dị elu ma na-ebuli ọnọdụ.
Mkpụrụ osisi
Mkpụrụ osisi, nke dị mkpa maka nri ụtụtụ na-edozi ahụ, nwere vitamin, potassium, fiber na obere kalori. Ọ na-ejupụta nke ukwuu n'ihi nnukwu eriri na mmiri dị n'ime ya. Were akwa, cheese ma ọ bụ yogọt rie mkpụrụ osisi. Na-eme ka afọ ju gị ruo ọtụtụ awa na nri nri kwesịrị ekwesị.
Flax osisi
Flax osisiỌ bara ụba na eriri soluble. Nke a na-eme ka afọ ju gị ogologo oge mgbe ị risịrị nri. Ọ na-ebelatakwa shuga ọbara site n'ịbawanye mmetụta insulin. Iji mụbaa eriri na ọdịnaya antioxidant nke nri ụtụtụ, ị nwere ike iri ya site na ịgbakwunye flaxseed na yogọt ma ọ bụ cheese.
Chiiz curd
Chiiz curd bụ ezigbo nri nri ụtụtụ. Ọ nwere nnukwu protein, nke na-eme ka metabolism dịkwuo elu, na-enye mmetụta nke satiety ma na-egbochi hormone agụụ ghrelin. Mbelata arọ na cheese curd zuru okeconjugated linoleic acid (CLA) achọtara. 1 iko chiiz curd na-enye gram 25 nke protein. Tinye mkpụrụ osisi na mkpụrụ flax ma ọ bụ mkpụrụ ka ọ na-eme ka ọ dịkwuo mma.
Nri nri nri ụtụtụ Ezi ntụziaka
Mgbe anyị na-eri nri, anyị na-eche ihe anyị ga-eri maka nri ụtụtụ. Ọ bụrụ na ịchọrọ ịnweta nri ụtụtụ dị mma na nke dị arọ, lee anya na nri nri ụtụtụ nri nri nri n'okpuru.
Pancakes nduku esiri esi
ihe
3 nduku
2 tablespoons nke mmanụ oliv
2 akwa
4 tablespoons nke yogọt
Ọkara otu iko ntụ ọka
1 teaspoon nnu
Otu teaspoon nke ose oji
1/4 ụyọkọ dil
ọkara yabasị
Olee otu esi eme ya?
Sichaa poteto ma gbanye ha.
Tọọ oven ka ọ bụrụ ogo 170.
Ghichaa yabasị ahụ ma wụpụ mmiri dị ukwuu.
Tinye poteto na eyịm n'ime nnukwu efere.
Tinye ihe ndị ọzọ, ma e wezụga ntụ ọka, ma gwakọta n'ime ntụ ọka mmiri.
Tinye ntụ ọka a kpochara. Ka e were aka mee ntụ ọka ahụ.
Hazie pancakes nduku n'ụdị dị larịị jiri aka gị n'obere ebe a na-eme achịcha nke ejiri akwụkwọ anaghị egbochi mmanụ griiz mee ihe.
Ime na oven maka nkeji iri na ise n'okpuru nchịkwa.
Nri ụtụtụ ngwa ngwa n'ime ite na-ejuputa
ihe
5 tablespoons nke oatmeal
1 teaspoon mmanụ aṅụ
3/4 iko mmiri ara ehi
ọkara otu teaspoon nke cinnamon
3 almọnd raw
4 mkpụrụ ukpa
Ọkara ọkara banana
1 teaspoon nke nutmeg
Olee otu esi eme ya?
Were oatmeal n'ime ite.
Tinye mmiri ara ehi na ya.
Mgbe ahụ tinye cinnamon na mmanụ aṅụ na mix.
Mechie ya nke ọma ma hapụ ya na friji n'abali.
Bee na iberi unere.
Ghichaa walnuts na almọnd n'ime nnukwu iberibe.
Gwakọta ọka ndị na-echere na ngwa nju oyi ma jiri banana, aki oyibo, almọnd a gwepịara egwepịa na walnuts dị nro.
Wepu mkpụrụ ndị ahụ n'etiti akụkụ nke ose na-acha uhie uhie ma bee ha.
Bee tomato cherry na ọkara. Bee cheese feta n'ime obere cubes.
Were bọta ma ọ bụ mmanụ olive tee n'ime iko muffin.
Kewaa ose, tomato na cheese n'ime akpa. Wụsa mmanụ oliv na ha. Tinye ngwa nri na nnu ma gwakọta nke ọma.
Gbawaa akwa n'ime iko muffin nke ọ bụla. Tinye nnu na ose na ya. Tinye na oven preheated ruo 180 degrees.
Esi nri nsen maka nkeji 10-15 dị ka uto gị si dị.
Mgbe ị wepụsịrị ya ma zuru ike maka nkeji ole na ole, wepụ ya site n'enyemaka nke mma site na ịtọhapụ ya na akụkụ ndị na-arapara, ma ọ bụrụ na ọ bụla.
Pancakes ọka dum
ihe
Iko 1 na ọkara nke ntụ ọka wheat dum
2 akwa
1 iko mmiri ara ehi dị obere
1 ngwugwu ntụ ntụ
2 tablespoons nke agave sirop
4 tụlee nke vanilla wepụ
Olee otu esi eme ya?
Tinye akwa n'ime efere ngwakọta. Ọ bụrụ na ị na-aga ịkwadebe pancakes dị ụtọ, gbakwunye agave sirop na vanilla wepụ na whisk ruo mgbe ị ga-enweta ntakịrị mmiri mmiri na-ekpo ọkụ.
Gbakwunye mmiri ara ehi dị obere nke nta nke nta ma gaa n'ihu ịgwakọta.
Gwakọta ntụ ọka wheat dum na ntụ ntụ ma gbakwunye na ngwakọta mmiri mmiri mgbe ịchachara.
Tie ruo mgbe ị nwetara ngwakọta dị ka achicha.
Kpoo ite gị na-adịghị mma, na-elezi anya ka ọ ghara ịgba ya ọkụ.
Ọ bụrụ na-ịchọrọ, ị nwere ike hụ na ọrụ gị site n'ịwụsa mmanụ 1-2, ma ọ bụrụ na ị ṅaa ntị na calorie ị na-enweta, wụsa 1 scoop nke pancake batter n'ime ite na-abụghị mmanu mmanu.
Mgbe ịwụsa mgwakota agwa mmiri mmiri, gbanye stovu ahụ ntakịrị.
Tụgharịa pancake nke esitere n'otu akụkụ ma sie akụkụ nke ọzọ n'otu ụzọ ahụ.
Ị nwere ike iji mmanụ aṅụ, agave sirop ma ọ bụ maple sirop mgbe ị na-eje ozi. Mkpụrụ ọhụrụ ga-adịkwa mma.
Nri nri ụtụtụ nduku
ihe
3 sie poteto
1 yabasị
3 ose green
3 tablespoons mmanụ
Nsen atọ
4-5 sausaji
Olee otu esi eme ya?
Nke mbụ, malite site n'igbu yabasị ahụ ma fụọ ya na mmanụ.
Bee akwụkwọ ndụ akwụkwọ ndụ na-ede ede na sausaji n'ime obere iberibe ma gaa n'ihu ighe.
Mgbe a kpụchara poteto n'ime cubes, gbakwunye ya ma nọgide na-agwakọta.
Gbawa akwa na nnukwu efere ma tinye nnu, ose na chili flakes na mix.
Mgbe ahụ, wunye ya n'elu poteto a ṅara n'ọkụ ma mechie mkpuchi nke ite ahụ ma gbadaa stovu ahụ. sie ụfọdụ.
Mgbe ahụ, wụsa cheese cheddar grated na ya ma jeere ya ozi site n'itinye pan ahụ n'elu efere efere na-agbanweghị ọdịdị ya mgbe ọ gbazee.
Bee tomato ndị ahụ, bee ha n'ime cubes ma tinye ha n'ime ite.
Tinye ose na-ekpo ọkụ na galik ka o sie.
Beecha akpụkpọ ose na eggplant a ṅara n'ọkụ wee gbue ha n'ime obere iberibe, tụba ha na tomato ma hapụ ya ka o sie.
Mgbe tomato na-esi nri ruo mgbe mmiri ha kwụsịrị, tinye ihe ndị ọzọ na-esi nri ma sie ya maka nkeji iri ọzọ ma wepụ ya na stovu.
Toast akwa
ihe
1 achịcha zuru oke
Chiiz Cheddar
tomato
1 akwa
Pasili
Chilli ntụ ntụ, ose oji, nnu
Olee otu esi eme ya?
Kewaa achịcha ahụ n'etiti, tinye cheddar na tomato n'etiti ya ma sie ya na toaster.
Na nnukwu efere, tinye akwa ahụ, pasili chara acha nke ọma, flakes ose na-acha uhie uhie, ose oji na nnu ma gbanye nke ọma. Gbasaa ya na achịcha toast site n'enyemaka nke ahịhịa akwa,
Ghichaa toast akwa ikpeazụ n'ime ite nwere margarine gbazere.
Green omelet
ihe
2 akwa
1 teaspoon nke butter
1 yabasị green
Otu ntụtụ nke chopped pasili
1 tablespoon chopped ọhụrụ basil
Olee otu esi eme ya?
Tie akwa nke ọma, gbakwunye ihe niile ma e wezụga bọta.
Tinye mmanụ gị na pan na-ekpo ọkụ ma wụsa ngwakọta.
Avocado Toast
ihe
1 mkpa iberi dum ọka
¼ ube oyibo
1 akwa
ọkara tomato
Ose uhie, nnu, ose
Olee otu esi eme ya?
Tụsa achịcha ahụ na skillet ma ọ bụ n'ime ihe ọkụ ọkụ.
Esie akwa ahụ na pan na-enweghị mmanụ ma tinye ya na achịcha.
Tinye ihe ndị ọzọ na ya.
Achịcha akwa
ihe
1 akwa
2 tablespoons nke mmiri ara ehi
1-2 iberibe achịcha ọka wit dum
8-10 strawberries
1 tablespoons mmanụ aṅụ
Olee otu esi eme ya?
Gwakọta akwa na mmiri ara ehi ma gwakọta achịcha ahụ site n'ihu ruo n'azụ.
Ighe na skillet na-adịghị mma ruo mgbe n'elu na-acha aja aja.
Nri na strawberries na mmanụ aṅụ.
Apple Smoothie
ihe
1 na ọkara iko mmiri ara ehi
1 ọkara uhie apụl
Otu tablespoon nke yogọt
Ọkara otu iko almọnd
1/4 teaspoon cinnamon
1 teaspoon mmanụ aṅụ
Olee otu esi eme ya?
Kpochapụ akpụkpọ anụ apụl uhie, nke ị na-egbutu n'ime akụkụ anọ hà nhata ma wepụ akụkụ ndị bụ isi.
Tinye mmiri ara ehi oyi na blender.
Tinye yogọt, mpekere apụl, mkpụrụ almond, mmanụ aṅụ na cinnamon na mmiri ara ehi.
Mgbe agwakọtara ihe niile dị na blender ruo mgbe ha dị ọcha, jeere oyi na-echeghị.
Atọm
ihe
2 iko mmiri ara ehi kwa ụbọchị
1 nnukwu banana
1 kiwi
2 teaspoons nke nutella
1 na ọkara teaspoons mmanụ aṅụ
Olee otu esi eme ya?
Tinye ihe niile na blender ma gwakọta ya ruo mgbe otu.
