Tabbas, karin kumallo shine mafi mahimmancin abinci na rana (yana tsalle-fara haɓaka metabolism kuma yana haɓaka jiki don haka kwakwalwa zata iya mai da hankali), amma kuma yana iya zama mafi wayo. Fi dacewa, karin kumallo ya kamata ya zama dadi, lafiya da sauƙi. Koyaya, yanke shawarar abin da za ku ci a faɗuwar alfijir na iya zama, a zahiri, mai ban haushi. Shigar da waɗannan jita-jita masu daɗi, masu ban sha'awa na tushen abincin karin kumallo. Wasu an yi niyya ne don cin abinci a kama-da-je, yayin da wasu kuma an fi barin su don hutun hutu. Ko kai mai cin ganyayyaki ne ko mai son nama, duk waɗannan girke-girke suna ba da dandano mai daɗi kuma zasu taimaka fara ranarka daidai.
LABARI: Abincin Gishiri guda 15 don Abincin Dare
Mai Almond1. Dukan Alkama Vegan Morning Glory Muffins
Duk da yake muffins yawanci suna buƙatar ƙwai, waɗannan magunguna suna amfani da ƙwai na flax da aka yi daga abincin flaxseed da ruwa. An cika su da karas, apples da kwayoyi, kuma suna fashewa da dandano na vanilla, kirfa da ginger. Yi babban tsari kuma kuna da muffins 16 zuwa 18! Wannan ya isa ga duka iyali sannan wasu. Hakanan zaka iya daskare su kuma ku zubar da sanyi daya da daddare.
Oh My Veggies!2. CACO NIB & RUMAN GINDI DARE
Shirya girke-girke na hatsi na dare yana kama da aika wa kanka furanni da wasiku: Saka cikin ɗan ƙaramin aiki yanzu kuma ka ba da mamaki daga baya tare da kyakkyawan magani. Wadannan hatsi na dare suna nuna rumman (don haka tabbatar da yin shi a cikin kaka lokacin da rumman ke cikin kakar), hatsi (duh) da madarar almond. Bugu da ƙari, ba za mu iya manta da cacao nibs (kyakkyawan cakulan tare da antioxidants da fiber).
Lexi's Tsabtace Kitchen3. Ganyen Dankali Mai Dadi
Toast wanda ba shi da alkama, Dukan-30-an yarda, vegan da-haki!—mai daɗi? Ka fare! Gurasar dankalin turawa mai dadi yana aiki a matsayin kyakkyawan abincin karin kumallo, musamman saboda za ku iya sanya shi da abubuwa kamar man shanu, avocado, 'ya'yan itace da duk abin da ke shawagi (dankali mai dadi). Ba wai kawai za ku iya toya waɗannan yankan (a cikin minti goma kawai) kuma ku ci su nan da nan ba, amma suna ajiye tsawon kwanaki uku zuwa biyar a cikin akwati marar iska don cikakken mako na karin kumallo.
Amincin Abinci Fitness4. Mango Avocado Smoothie tare da kankana
Mun yi girma cikin smoothies saboda suna da tushe mai kyau ga duk wani kari ko kari da kuke buƙata ko kuna son jefawa. Wannan smoothie ɗin yana buƙatar sinadarai guda huɗu kawai, waɗanda duk suna cike da abubuwan gina jiki waɗanda jikinmu ke buƙatar kawar da rashin lafiya rashin ruwa. Muna magana ne game da ruwan kankana, bitamin C-mai arzikin mango, ayaba mai yawan fiber da kuma omega-3 fatty acid superstar avocado.
KERRI AXELROD5. Green Machine Smoothie Bowl Recipe
Oh, har yanzu kuna tauna alayyahu? Shiga kulob din kuma ku fara shan koren da kuka fi so kowace safiya (fatar ku, gashin ku da ƙasusuwan ku za su gode muku). Anyi shi daga alayyahu, ayaba, avocado da sauran kayan abinci guda biyu, don haka muna jin cewa kuna da komai don yin wannan mutumin.
Samu girke-girke
Darn Good Veggies6. Tofu Scramble Breakfast Tacos
Walƙiya labarai: Tacos ɗin karin kumallo baya buƙatar ƙwai. Ana yin waɗannan tacos ɗin karin kumallo na tsire-tsire tare da tofu mai yawan furotin da aka yi da cumin, foda barkono, turmeric da tafarnuwa. Bayan haka, yana da kyau a gare ku abin da kuke so ku yi ado da su. Wannan girke-girke yana bada shawarar cilantro, avocado da jalapeño. Ba za mu damu da barkono ja, namomin kaza ko baƙar fata ba, ko dai.
manyan fina-finan tsoro marasa kima
Mai Almond7. Almond Butter Chia Pudding
Cibiyoyin Chia suna ba da kowane nau'in abinci lafiyayyen fiber na fiber, omega-3 fatty acids da furotin, wanda ke nufin su ne ingantaccen ƙari ga girke-girke na karin kumallo. Wannan musamman yana sanya tsaba na chia gaba da tsakiya, hada su tare da man almond, madarar almond (ko duk wani madarar da ba a so ba) da kuma maple syrup don ƙarin zaki. Sakamakon shine pudding mai tsami wanda ya cancanci abincin ku na yau da kullun. Pro tip: Narke man almond kafin ƙara shi zuwa gaurayawa; wannan yana taimakawa wajen rarraba shi daidai.
Darn Good Veggies8. Cikakken Yogurt Breakfast Popsicles
Yogurt parfait a kan tafiya? Tabbas, idan kuna da hannaye kyauta guda biyu kuma kuna son zubar da yogurt ko'ina cikin kanku yayin da kuke gudu don jirgin ƙasa. A'a, za mu tafi tare da waɗannan kyawawan parfait pops. Darn Good Veggies yana ba da girke-girke na yoghurt na Girkanci na vegan don amfani da waɗannan mutanen, wanda mun tabbata yana da daɗi kuma ba shi da kiwo kamar yadda yake sauti. Yi shi tare da granola da berries da voilà! Yogurt parfait wanda ba zai ba ku kunya ba da safe.
Oh, Mai Tsarki Basil9. BLUEBERRY-TURMERIC KWON KARYA
Kwanon karin kumallo na da kyau don isar da abubuwan gina jiki ga jiki ba tare da sadaukar da dandano ba. Ɗauki wannan kwanon blueberry-turmeric, alal misali. A cikin 'yan mintoci kaɗan ka sami turmeric (anti-mai kumburi), ginger (detoxifying), spirulina (B12 da furotin), blueberries (antioxidants), Kale (bitamin K) da ƙari suna jiranka don tono. tare da yankan pear da tsaba na kabewa don iyakar tasiri.
HOTO: NICO SCHINCO/STYLING: ERIN MCDOWELL10. Cocoa Man Gyada Granola
Siyan granola a kantin kayan miya yana da wahala fiye da ƙimarsa. Yawancin granola an cika su da sukari da ƙari don samar da dandano, wanda ya ƙare ya cika ku da adadin kuzari. A'a, na gode. Maimakon haka, yi wannan granola na gida tare da dandano mai daɗi da aka gina a ciki, kamar man gyada mai tsami da koko nibs. Kawai ka tabbata kayi amfani da cakulan duhu mai cin ganyayyaki (kamar dai dole ne mu fada maka).
Samu girke-girke
Lexi's Tsabtace Kitchen11. Gasa Tufafin Chia Pudding
Wani nau'i daban-daban akan chia pudding, wannan sigar tana jin kaka. Zai iya zama apples and kirfa, ko slick hade da zabibi da maple syrup. Ko ta yaya, za ku iya yin wannan a daren Lahadi kuma za ku ajiye a cikin firiji na 'yan kwanaki, ma'ana kun ci karin kumallo don mako. Taya murna. Sunkuya.
salon gyara gashi na rani don gajeren gashi
Oh My Veggies12. Kabewa Spice Energy Cizo
Ana iya shirya waɗannan cizon kuzari a cikin mintuna 15 sannan a ci a cikin daƙiƙa biyu. Duk abin da ake bukata shine hadawa kabewa puree, hatsi, pepitas, raisins, chia tsaba, man gyada da maple syrup a cikin babban kwano sannan a mirgine shi cikin ƴan ƙwallo. Girke-girke yana ba da shawarar jefa su cikin firiji don ɗan ɗanɗano su don kiyaye su kuma ya hana su faɗuwa, amma idan ba za ku iya jira ku bushe ba, sai mu ce ku je.
Gina Jiki x Kitchen13. Man Gyada Gasa Gasa
Wannan babban man gyada ne da jelly-a cikin girman tafiya. A cikin ƙaramin muffin guda ɗaya, kuna da flax, hatsi, tsaba na chia, dakakken gyada, kwakwa, man gyada da jam strawberry. Girke-girke yana kiran madara, amma muna tunanin madarar kwakwa na iya yin babban canji. Bugu da ƙari, wannan sabon ɗauka ne akan tsohon fi so, wanda muke ƙauna.
Samu girke-girke
Ya Basil14. Rasberi Lemon Siperi
Scones da shayi suna yin cikakken nau'i-nau'i-kamar yadda raspberries da lemons suke. Ana yin waɗannan ɓangarorin tare da daskararrun berries saboda ba sa faɗuwa cikin sauƙi kamar sabbin berries yayin yin burodi. Bayanin gefe: Wannan girke-girke yana kira ga gari mai laushi, gari na alkama tare da karin furotin da fiber fiye da farin gari. Hakanan yana kunshe da man kwakwa da sukarin dabino na kwakwa, wanda ke sanya dandano mai tsami. Scones koyaushe suna ɗanɗano sabo kuma ba sa ɗauka da kyau kamar ragowar, don haka shirya yadda ya kamata.
Darn Good Veggies15. Ganyen Avocado-Free BLT Gluten-Free
Hayaki mai ruwa, paprika da maple syrup sune mabuɗin don yin tempeh a cikin wannan girke-girke mai daɗi. Sanya naman alade na tempeh a kan yanki na burodi da aka yi da avocado, tumatir da latas. Yayyafa gishiri kadan da barkono, kuma kun sami kanku abincin karin kumallo mai dadi mai cike da furotin (tempeh), lycopene (tumatir) da omega-3s (avocado).
LABARI: 21 Sauƙaƙan Abincin Girke-girke na Gindi don Gwada Yau Daren
Zabar Kayan Abinci:
Knife mai Inci 8 Classic
$ 125 Saya yanzu
Kwamitin Yankan Maple Mai Juyawa
$ 34 Saya yanzu
Cast Iron Round Cocotte
$ 360 Saya yanzu
Tawul ɗin Buhun Gari
$ 15 Saya yanzu
