출근한다고 굶지말고 건강챙겨서 직장에서 장수생활하는 꿀팁~^^

직장인들이 바쁜 아침에도 건강을 챙기면서 간편하게 식사 대용으로 섭취할 수 있는 음식을 꼼꼼하게 정리하고, 간단한 레시피를 소개합니다.

 식사 대용으로 적합한 음식의 선택 기준
아침 식사는 하루동안 필요한 에너지를 제공하고 뇌 활동과 신진대사를 활성화하는 중요한 역할을 합니다. 하지만 빠르고 간편한 식사가 필요할 때, 다음 기준을 고려하여 적합한 식사 대용 옵션을 선택할 수 있습니다:
- **고단백 및 고섬유질**: 포만감을 유지하며 에너지 수준을 안정적으로 유지합니다.
- **탄수화물과 건강한 지방의 균형**: 장기간 지속 가능한 에너지를 제공합니다.
- **칼로리 선택**: 낮은 칼로리에서 높은 칼로리 옵션까지 개인의 필요에 적합한 선택 가능.
- **간편성**: 준비 시간이 짧고 이동 중에도 섭취 가능한 형태.

 식사 대용 음식 추천
간편하게 준비할 수 있는 아침 식사 대용 옵션은 다음과 같습니다.

 1. **가공된 식사 대용 제품**
- **프로틴 쉐이크**: 다양한 맛과 성분으로 제공되며, 바로 먹을 수 있는 방식으로 판매됩니다. 대표적으로 OWYN, Ka’Chava, 혹은 Huel과 같은 브랜드의 제품이 있습니다. 이를 통해 20~50g의 단백질과 비타민, 미네랄을 섭취할 수 있습니다 [2] [3] .
- **에너지 바**: 단백질, 섬유질, 탄수화물을 포함하여 이동이 편리하고 바로 섭취 가능한 형태의 음식입니다. Zone Perfect 바와 같은 제품을 선택할 수 있습니다 [7] .

 2. **즉석 조리가 가능한 단순 레시피**
- **오트밀 기반 식사**:
 - 준비: 귀리, 물 혹은 우유, 바나나 혹은 견과류 추가.
 - 조리: 귀리는 물이나 우유에 섞어 전자레인지에서 약 2~3분간 가열한 후, 바나나와 견과류를 추가하여 섭취합니다 [34] .
- **치아 푸딩**:
 - 재료: 치아 씨앗 2스푼, 우유(식물성 우유 가능) 1컵, 꿀 혹은 시럽.
 - 준비: 모든 재료를 섞은 후 밤새 냉장보관하여 젤 형태가 되도록 굳힐 수 있습니다. 아침에 과일을 추가하면 더 맛있습니다 [15] [34] .
 
3. **간단한 샌드위치 및 랩 레시피**

- **토스트와 견과류 버터**:
 - 준비: 통곡물 토스트 위에 땅콩 버터나 아몬드 버터를 발라 간편하게 섭취.
 - 추가 추천: 바나나 슬라이스를 올려서 섬유질과 비타민을 보충합니다 [31] [35] .
- **아침 샌드위치**:
 - 재료: 통곡물 빵, 달걀 후라이, 치즈, 시금치 혹은 아보카도.
 - 조리: 달걀 후라이를 올리고 빵 사이에 나머지 재료를 넣습니다. 이동하면서도 섭취하기 쉬운 형태입니다 [20] .

 4. **스무디 옵션**
- **아침 스무디**:
 - 재료: 냉동 블루베리 ½컵, 바나나 1개, 우유 1컵, 프로틴 파우더 혹은 치아 씨앗.
 - 준비: 모든 재료를 믹서기에 넣고 혼합하여 마실 수 있는 형태로 제공합니다 [9] [24] .
- **녹색 스무디**:
 - 재료: 시금치 한 움큼, 바나나 1개, 아보카도 ¼개, 코코넛 물 ½컵.
 - 준비: 믹서에 모든 재료를 섞어 섭취합니다. 비타민과 섬유질 보충에 효과적입니다 [24] [34] .

레시피 소개
아래는 가장 간편하게 만들 수 있는 레시피 소개입니다.

 프로틴 쉐이크 DIY 레시피
1. **재료**:
 - 프로틴 파우더 1스쿱
 - 냉동 바나나 1개
 - 우유 또는 식물성 우유 1컵
2. **제작 방법**:
 - 모든 재료를 블렌더에 넣고 섞습니다.
 - 원하는 경우 꿀 또는 바닐라 익스트랙을 추가해 맛을 개선합니다.
3. **칼로리**:
 - 약 250~350kcal로 이동 중 섭취하기에 적합합니다 [11] .

 오트밀 과일 그릇

1. **재료**:
 - 오트밀 ½컵
 - 우유 혹은 물 1컵
 - 바나나 슬라이스, 견과류
2. **제작 방법**:
 - 오트밀을 우유에 섞어 전자레인지에서 가열합니다.
 - 과일과 견과류를 올려 섭취합니다.
3. **칼로리**:
 - 약 300~350kcal [34] [35] .

결론
<mark>바쁜 아침에도 건강과 균형을 유지할 수 있는 식사 대용 옵션은 다양하며, 간단히 준비할 수 있는 레시피를 통해 높은 영양과 편리함을 동시에 추구할 수 있습니다.</mark> 식사 대용 제품이나 DIY 레시피를 활용해 직장인들의 아침을 효과적으로 개선해 보십시오.

출처 :
[1] https://soylent.com/blogs/news/best-breakfast-meal-replacements-for-busy-professionals
[2] https://www.goodhousekeeping.com/food-products/g63224054/best-meal-replacement-shakes/
[3] https://www.garagegymreviews.com/best-meal-replacement-shakes
[4] https://www.amazon.com/Balanstay-Meal-Replacement-Powder-Pouches/dp/B0CHY3QHVX
[5] https://www.livescience.com/best-meal-replacement-shakes
[6] https://www.healthline.com/nutrition/12-best-foods-to-eat-in-morning
[7] https://www.avacaremedical.com/dietary-and-nutrition/snacks-food?srsltid=AfmBOoqq0xM4-JIAN8w-OGVpJum7RB32H7EDMP2CiX_G6cqIMP56cgtp
[8] https://310nutrition.com/blogs/recipes/breakfast-in-a-flash-top-10-meal-replacement-shake-recipes?srsltid=AfmBOopYB6b_wEWoj5DADjJb6omybWyAhZje2UGMkRsv8uHSQ-f57yoT
[9] https://www.webmd.com/diet/what-to-know-about-meal-replacement-shakes
[10] https://www.eatingwell.com/gallery/7922416/dietitian-make-ahead-breakfasts-for-busy-weeks/
[11] https://www.tasteofhome.com/collection/healthy-grab-and-go-breakfast-recipes/?srsltid=AfmBOort-Iqb8JZGNGvLjbG4LXZ6MdXoltMq683i3Xquo_IXkYqnjHIR
[12] https://www.loveandlemons.com/healthy-breakfast-ideas/
[13] https://www.verywellfit.com/ten-300-calorie-or-less-breakfasts-3495848
[14] https://www.foodnetwork.com/recipes/photos/healthy-breakfasts
[15] https://www.bbcgoodfood.com/recipes/collection/high-protein-breakfast-recipes
[16] https://www.eatingwell.com/gallery/12907/healthy-recipes-for-breakfast-foods-to-help-you-lose-weight/
[17] https://www.raiseright.com/blog/7-grab-and-go-breakfast-recipes-for-busy-mornings
[18] https://www.goodhousekeeping.com/food-recipes/easy/g871/quick-breakfasts/
[19] https://www.tasteofhome.com/collection/healthy-grab-and-go-breakfast-recipes/?srsltid=AfmBOorgmdH81ZikmvXFU8VM8fSKCpjErBThxaPB94VoLK7VDy68FxsD
[20] https://www.realsimple.com/delicious-on-the-go-breakfast-ideas-for-busy-mornings-7571207
[21] https://www.healthline.com/nutrition/weight-loss-breakfast-foods
[22] https://www.health.com/breakfasts-for-weight-loss-8655859
[23] https://contrave.com/resources/resource-center/post/10-healthy-breakfast-meals-for-weight-loss/
[24] https://www.womenshealthmag.com/weight-loss/g36732247/breakfast-smoothies-for-weight-loss/
[25] https://www.goodrx.com/well-being/diet-nutrition/high-protein-breakfast-for-weight-loss
[26] https://www.purition.com/blogs/articles/healthy-breakfast-ideas-weight-loss?srsltid=AfmBOop3-gI_AV0jmqW17KNhqVtCv29YTfhKP_WQk3FfWk1DqDhYV5Bl
[27] https://swolverine.com/blogs/blog/7-meals-you-can-eat-for-breakfast-to-keep-you-lean-gain-muscle?srsltid=AfmBOoqwMBANZ4t1qHCia7t_92gMgapJq7N9imqSgTK4Zzb8pjwVKzQo
[28] https://www.amazon.com/Healthy-Breakfast-Ideas-Extreme-Weight/dp/B09X529HPS
[29] https://www.eatingwell.com/article/291575/high-protein-low-carb-breakfasts-to-help-you-lose-weight/
[30] https://www.reddit.com/r/EatCheapAndHealthy/comments/xjd00z/breakfast_replacement/
[31] https://www.reddit.com/r/foodhacks/comments/16ys8dd/quick_and_filling_breakfast_ideas/
[32] https://www.reddit.com/r/MealPrepSunday/comments/1bdkpvi/best_breakfast_meal_prep_that_isnt_overnight_oats/
[33] https://www.reddit.com/r/Cooking/comments/1355q4n/need_breakfast_ideas_for_busy_mornings/
[34] https://www.quora.com/What-are-some-quick-and-healthy-breakfasts-in-the-morning
[35] https://www.reddit.com/r/EatCheapAndHealthy/comments/xg075f/need_fast_and_easy_breakfast_ideas/