10 Pitani ku Matenda a Shuga-Mabwenzi Okondana

Kukhala ndi matenda a shuga sikuyenera kutanthauzira dothi

Kuphatikiza pa kukhala ndi calorie yochepa ndi yotsika-carb, yabwino kwambiri shuga yowonjezera shuga ayenera kukhala:

• Kufulumira ndi kosavuta kukonzekera , zomwe zidzakutetezani kuti musakwaniritse njira yosakhalitsa yathanzi.

• Wopangidwa ndi timagulu ting'onoting'ono , zomwe zidzasunga zochepa kuti tipewe kuyesedwa kuti tisawonongeke.

• Zosiyana , zomwe zidzakuthandizani kuti musavutike ndi dongosolo lanu la chakudya

Ngati mumakonda zokoma mobwerezabwereza, mukhoza kuphunzira momwe mungagwiritsire ntchito mchere mu dongosolo la chakudya cha shuga.

Nazi mfundo 10 zokhudzana ndi shuga zomwe zimagwirizana ndi ndalamazo.

1 -

Chokoleti Chosambira Chosakasa Chokwera Pamwamba Ndi Mchere Wosasunkhika Wopanda Shuga

Makamaka mukamazizira panja, chikho chabwino cha chokoleti chotentha chingakupangitseni kutentha - komanso kukhutiritsa dzino lanu lokoma. Kombo imeneyi imakhala ndi ma calories 60 ndi magalamu 20 a zimagulu.

2 -

Pudding Yopanda Shuga Yowonjezedwa Ndi Mchere Wosakanizidwa Wosazinga

Kwa makilogalamu pafupifupi 80 okha ndi magalamu 15 a mavitamini, mungathe kusangalala ndi mchere umene umakhala wochuluka kusiyana ndi gelatin. Pudding yopanda shuga imabwera m'njira zosiyanasiyana zosiyanasiyana monga chokoleti chakuda ndi pistachio. Kulimbidwa ndi shuga popanda kukwapulidwa kukupatsani chakudya chokhutiritsa!

3 -

Gelatin Yopanda Shuga Yokwera Ndi Msuzi Wosakaniza Msuzi

Gelatin yopanda shuga yokhala ndi 2 tbsp kuwala kapena kugawidwa popanda shuga kungagwiritsidwe ntchito ngati "mchere waulere." Zimasangalatsa kwambiri kupanga zosavuta zosiyana za gelatin, cube, ndi kupanga zokongola zochokera ku gelatin yanu ndi kukwapulidwa.

4 -

Zatsopano, Zipatso Zakale Zidyoledwa M'kamwa

Yogurt yochepa pang'ono ndi 1-2 tsp mkaka mofulumira. Mukhoza kubzala zipatso kuti mukhale ndi maonekedwe okongola, kapena mutumikire mu mbale ndi zitsulo zokhala ndi mano. Chikho cha 3/4 cha chipatso choviikidwa mu mawologalamu awiri a yogour wopanda mafuta chingakhale pafupifupi makilogalamu 90 ndi magalamu 19 a zimagulu.

5 -

Ice Cream Sandwich

Gwiritsani ntchito mapaipi awiri a graham monga "mkate," ndipo mudzaze ndi 1/4 chikho cha kuwala kapena kugawidwa popanda shuga. Manga mu kukulunga pulasitiki ndi kuzizira. Izi "sandwich ya ayisikilimu" idzakudyerani makilogalamu 80 ndi ma carb 10.

6 -

Kokonati Macaroons

Chinsinsi chophwekachi chikhoza kuikidwa pamodzi ndi zochepa zokhazokha ndipo mwamsanga kukonzekera. Kokha imodzi idzapereka ma calories 76 ndi magalamu atatu okha a chakudya.

7 -

Cake cha Angelo Chakudya Chamtengo Wapatali

Yesetsani kudula mkate wa mngelo mu zidutswa zazing'ono zomwe mungathe kuzigwira ndi manja ndikuziphwanya. Zimapangitsa mchere umenewu kukhala wowonjezera. Chimodzi mwa khumi ndi ziwiri cha mkate wa mngelo kuphatikizapo kuwala kwa 2 tbsp kapena kugawidwa kwa shuga kumapatsa pafupifupi 90 calories ndi 30 gm ya carbohydrate.

8 -

Mphesa Zowonongeka ndi Mazira a Frozen

Nthawi zina mfundo zosavuta ndizo zokoma kwambiri. Mphesa zowonongeka zimatha kukhala ndi maonekedwe ambiri. Mukhoza kuwamangirira mu chidebe cholimba cha mpweya kapena thumba la sangweji. Nthokidzi ziyenera kudulidwa ndi kuziyika pakhoma lazakudya lokhala ndi pepala la sera, kenaka amasamutsira ku chidebe chotsitsimula ngati atatentha. Nkhumba imodzi yaing'ono kapena mphesa 17 zidzakupatsani makilogalamu 60 ndi magalamu 15 a carbu.

9 -

Dothi Lozizira-Msuzi Wofiira

Kudumphadumpha mchere wotentha-wofiira, shuga wopanda yogurts (monga cheesecake ndi pie yaikayi yaikayi) powawombera mufiriji. Mutha kupeza izi yogurts zosakwana 100 calories ndi pafupifupi 12 magalamu a carbs.

10 -

Zipatso Zowomatidwa Zokongoletsedwa Pamwamba Pamwamba Pamwamba

Kukonza zakudya kumapangitsa kuti chipatso chikhale chokoma. Yesani mapeyala, mapichesi kapena halitini ya nectarine. Mutha kuwapaka pa grill kunja kapena mkati mwa grill kapena grill pan. Onetsetsani kuti perekani grill yoyamba ndi yopopera kuti musamamatire. Pamwamba pa zipatso zotentha ndi 2 tbsp kuwala kapena opanda shuga akukwapulidwa. Zigawo ziwiri zazing'ono kapena 1 hafu yaikulu ndi kukwapulidwa kudzakhala pafupifupi 15 magalamu a carbs ndi 60 calories.