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Classic - mafi kyawun farawa zuwa ranar
Baƙar burodi tare da yanki na cuku da ja barkono kararrawa. A zuba tafasasshen kwai, lemu, da kofi na koren shayi a wannan.
Jikin ku yana samun yalwar sunadarai da jinkirin carbohydrates, kuma an sake yin kwakwalwar kwakwalwarku da matsakaicin kashi na maganin kafeyin da ke cikin koren shayi.
IQ karin kumallo - yana ƙarfafa ƙwaƙwalwar ajiya kuma yana inganta natsuwa
Yogurt na halitta mai ƙarancin kitse tare da muesli, kwayoyi, da blueberries. Da babban gilashin ruwa (aƙalla 300 ml) don sha kafin abinci.
Ta shan gilashin ruwa kafin karin kumallo, kuna kiyaye daidaitaccen ruwa mai kyau a jiki. Yogurt mai ƙananan mai ya ƙunshi ƙwayoyin lactic acid na rayuwa wanda ke daidaita fure na hanji. Kwayoyi sune tushen bitamin, ma'adanai da unsaturated fatty acid masu mahimmanci ga ƙwaƙwalwa, kuma shuɗi yana ɗauke da abubuwa masu aiki na ilimin halitta wanda ke motsa kwakwalwa.
Mai kuzari - ga waɗanda za su dace da safe
Smoothies da aka yi daga madara mai ƙarancin kitse, ayaba, berries; karamin kofi na kofi ko shayi.
Ya ƙunshi maganin kafeyin kuma yana saurin nutsuwa ba tare da cika ciki ba. Saboda wannan, jiki yana toned. Kuna iya fara motsa jiki jim kadan bayan karin kumallo. Milk yana dauke da sunadarai wadanda zasu iya taimaka maka samun karfin jiki da rage kiba.
Ga mata cikin gaggawa - yana kiyaye jin ƙoshin na dogon lokaci
Oatmeal tare da madara mai ƙarancin mai, goro, kirfa, da apple. Sha tare da babban gilashin ruwa (akalla 300 ml).
Oatmeal mai zafi yana da gamsarwa sosai, musamman idan aka ci shi a hankali. Kwayoyi za su ƙara ƙoshin lafiya da sunadarai a jiki, wanda zai tsawanta jin cikar. Tuffa suna da yalwar tsire-tsire da sukarin fruita fruitan itace. Suna bayar da tsayayyen matakan sikarin jini.