An ba da shawarar likitoci don tallafawa kowane 3-4 hours a cikin karamin rabo na abinci. Don haka ɗan zai ci gaba da ciyar da su koyaushe, kuma matakin sukari a cikin jini ba zai yi tsalle ba "- matsala akai-akai na waɗanda ba su da lokaci kaɗan da 1-2 sau a rana. Mun shirya zaɓuɓɓuka da yawa don kayan cuncuts da amfani da yarinyar ku ta tashi don kunci biyu:
1. sandwiches tare da apple-goro manna. Walnut man shanu da apple - haɗuwa mai gamsarwa. Tambayi matashi don shafa man shafawa tsakanin yanka a kan zobba don samun wadataccen arziki a cikin fiber da furotin. Kuna iya amfani da gefuna na apple tsaba na chia ko kwayoyi masu murɗa don samun ƙarin dandano.
2. Cakuda kwayoyi da berries. A cakuda casshews, almonds, cherries da duhu duhu shine sauki kuma mai amfani ciye-ciye. Abin lura ne cewa waɗannan kayan aikin shine kyakkyawan tushen bitamin, ma'adanai da antioxidants waɗanda suke wajibi don matasa mafi kyau don ingantacciyar lafiya.
3. Hummus a cikin banki. Hummus abun ciye-ciyawar kaza ne. Yana da arziki a cikin fiber, magnesium acid, folic acid, manganese, mai mai da furotin. Saka da yawa spoons na humus a kasan kayan kayan masara, sannan kuma cika gilashi a kasan kayan lambu, kamar karas, seleri da zucchini don samun abinci mai gina jiki.
Hummus - tushen furotin da alli
Hoto: unsplash.com.
4. Motsizzarella Kebab da ceri tumatir. Kodayake matasa sun karu da karuwar bukatar karuwa don samar da jikinsu, karancin yawan 'yan mata matsala ne gama gari, bisa ga' yan matan matasa, bisa ga Bincike. A Kebab daga MOZARELLLLALINS BIYU DA MALAMAI MAI KYAU BA A CIKIN KUDI, amma tare da mais mai kyau, wanda yake da fa'idodi da yawa na lafiya kuma yana da fa'idodi da yawa na kiwon lafiya.
5. Akwatin BentO. Kwalaye Bento sune kwantena abinci tare da wasu kamfanoni da yawa don ciye-ciye daban-daban. Suna ba da damar saurayi don Mix da kuma hada kayan abinci da suka fi so. Cika kwalin Bento tare da samfurori daban-daban, fiber mai arziki da furotin. Misali, hada kwai mai welded tare da cakulan kayan lambu, 'ya'yan itatuwa sabo, masu bushewa da guacamole.
6. oatmeal. Oatmeal daren yana shirya a gaba, don haka matarka zata iya cin shi nan da nan. Wannan girke-girke yana da sauƙin shirya da haɗuwa da irin abubuwan gina jiki na gina jiki kamar apples, almond man, hatsi da yogurt. Mix kome da kome, ninka cikin tulu, rufe murfin kuma ku bar wa dare - da safe za ku sami abinci da aka gama.
Lazy oatmeal yana da sauƙin dafa abinci
Hoto: unsplash.com.
7. Barun makamashi ba tare da yin burodi ba. Cakulan cakulan - fi so matasa. Ba kamar yawancin manyan cakulan ba, waɗannan sandunan kuzarin suna dauke da abubuwa masu amfani, kamar su hatsi, da ranakun, Casshews da kuma matarka almond. Haɗa kayan abinci a cikin blender ko kuma kwasfa mai kyau kuma ta fasa hannuwanku. Mirgine kwallayen, daskare - ɗauki wando biyu kafin amfani.