9 Zakudya Zabwino za Anthu Odwala Matenda

Dzakwimitsa Chophimba Chokhazikitsidwa ndi Carb Popanda Kutembenuza Stowe

"Sindingathe kudya maswiti" ndizolakwika zowopsya kwambiri zomwe anthu atsopano omwe ali ndi matenda a shuga . Nthawi zambiri okondedwa awo amakhulupirira chimodzimodzi. Zoona zake n'zakuti, mukhoza kusangalala ndibwino-ndipo siziyenera kukhala zosakanizidwa ndi shuga kapena chinachake chimene banja lonse silidzasangalala nalo.

Chinsinsi cha mchere wovomerezeka wa shuga ndi zakudya zokwanira zowonjezera, zopatsa zomwe zimapereka pang'ono mapuloteni ndi mazenera pafupi ndi kukoma kwachilengedwe kuti athetse shuga za magazi. Kusakaniza komweku kumayenera kukhala kotsekemera kokwanira kukusiya iwe wokhutira popanda kufunikira kukula kwa magawo akuluakulu. Pomalizira, maphikidwe ayenera kukhala ophweka, zomwe mungathe kuzikwapula pamalo pomwe dzino lanu limatulutsa kapena likupangitsanso ngati likulakalaka.

Pafupifupi maphikidwe onsewa ali ndi 15g carbohydrate pa kutumikira (timaks kuti tizipanga magawo oyenera a mchere). Palibe imodzi yomwe imafuna stovetop kapena uvuni, makamaka firiji kapena firiji. Sankhani zokonda zanu ndikuziika m'dongosolo lanu labwino la chakudya cha shuga.

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Cocoa Almond Butter Fondue

Zakudya zimenezi zimapatsa makilogalamu 137, mapuloteni 4g, 5g Zakudya zamadzimadzi, 2g fiber, 3g shuga, ndi 2g yowonjezera shuga pa supuni ziwiri zotumikira. Iko yatsala mu maminiti 10. Pezani njira apa.

Timakondwera ndi zakudya zowonjezera, zosakoma mkaka, za chokoleti zamchere zamchere zamchere zokongola-zimakhala zonunkhira komanso zimapatsa mafuta abwino. Mungagwiritse ntchito ngati galimoto ya zipatso ndi pretzels kapena kusinthitsa izo kwa Nutella kunja kwa nthawi yopuma.

Zojambula Zotsindika

Fikirani chikho cha strawberries yonse ngati mukusankha zipatso. Pamodzi ndi supuni ziwiri za fondue mudzatenga pafupifupi 183 makilogalamu, 16g Zakudya zamadzimadzi, ndi wowonjezera wa fiber kuti mufike ku gawo limodzi lachisanu la zolinga zanu za tsiku ndi tsiku.

Ngati mumakonda pretzels, tsatirani pafupifupi 10. Pamodzi ndi fondue yomwe ingakupatseni makilogalamu 183 ndi 15g carbohydrate, koma palibe zowonjezera. Nthendayi imatha kusiyana pakati pa makina osakaniza, kotero fufuzani zolemba za zakudya kuti zitsimikizire kuti kukula kwanu kumakhala pafupi ndi 10g kagawodidirate.

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Mtedza Wosakanizidwa wa Gluten Mchere wa Kokoma Bliss Balls

Zakudya zimenezi zimapatsa makilogalamu 97, mapuloteni a 3g, 6g Zakudya zamadzimadzi, 1g zitsulo, 3g shuga, ndi 3g zowonjezera shuga pa mpira. Icho chiri okonzeka mu maminiti 8. Pezani njira apa.

Izi ndi chakudya chachindunji cha chakudya cha banja lonse-makamaka ana. Zagawanika bwino, zokoma zokwanira, ndipo zimakhala ndi sinamoni, zomwe zingathandize ndi kulamulira magazi m'magazi .

Kodi Mapulosi Ophulika Ndi Oyenera Kuwonjezera?

Musalole kuti zina mwazitsulo zisokonezeni. Chophimbacho chimafuna chikho chakumapeto kwa mazira a mapulo, omwe angawoneke ngati shuga wochuluka. Kumbukirani kuti ndalamazo ndi mipira 20! Chikho chakumtunda chili ndi makilogalamu makumi asanu ndi atatu (53g carbohydrate), koma mutagawanika ndikuphatikizana ndi zowonjezera zonse mumangotenga 6g makilogalamu pa mpira.

Mukhoza kukwapula mkota wa mapeto a sabata ndikusangalala ndi mipira iwiri yokonzekera kuti mupange chakudya champhongo mukatha masana kapena ngati mchere mukatha kudya.

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Mango Popsicles

Mcherewu umapatsa makilogalamu 63, mapuloteni a 1g, 8g Zakudya zamadzimadzi, 1g fiber, 6g shuga wamba, ndi 0g anawonjezera shuga pa popsicle. Popsicles ayenera kukulira kwa maola asanu ndi limodzi. Pezani njira apa.

Pali mndandanda wonse wa zosakaniza zokhudzana ndi izi: Zili ndi zowonjezera zinayi zokha, zimangodutsa masitepe awiri okha, mukhoza kukonzekera kamodzi ndikukhala ndi zokwanira kwa sabata, palibe shuga wochuluka, ma popsicles ndi ozizira komanso otsitsimula, ndipo mukhoza sangalalani mpaka awiri ngati mukufunadi ndipo mukhalebe pafupi ndi 15g zamasamba.

Chinsinsicho chimathandizanso. Palibe mkaka wa kokonati? Gwiritsani ntchito mtundu wina wa mkaka. Palibe ma mangos atsopano? Sankhani mazira.

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Msuzi Wamtundu wa Chembe Wokwawa wa Carb

Mcherewu umapatsa makilogalamu 136, mapuloteni 8g, 13g Zakudya zamadzimadzi, 2g fiber, 8g shuga wamba, ndi 5g yowonjezera shuga pa 1/2 chikho kutumikira. Msuzi ndi wokonzeka mkati mwa theka la ora. Pezani njira apa.

Amagwiritsidwa ntchito m'zinthu zogwiritsidwa ntchito bwino, supuni iliyonse ya msuziyi ndi yosalala, yobiriwira, komanso yowonjezera yokometsera yamatundumitundu okoma ndi zonunkhira ndi sinamoni, zomwe zingathandize ndi kuika magazi m'magazi . Mutha kuzipanga nokha mwa kupanga chokoleti kapena kusintha zojambulazo. Pukuta pa walnuts pang'ono pa omega-3s omwe ali ndi chomera, mwachitsanzo, kapena pepitas kwa zina.

Onetsetsani kuti mumamatira ku gawo la 1/2 chikho gawo la carb ndi calorie olamulidwa. Ndi mapuloteni 8g pa kutumikira, izo zikhoza kukhala zokwanira kukudzazani inu.

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Chocolate Chia Smoothie

Zakudya zimenezi zimapereka makilogalamu 198, mapuloteni 6g, 31g Zakudya zamadzimadzi, 9g fiber, 11g shuga wamba, ndi 0g wonjezeranso shuga paulendo. Icho chiri okonzeka pafupi maminiti 10. Pezani njira apa.

Nthanga za Chia nthawi zambiri zimakhala nyenyezi zokhudzana ndi shuga, zochezeka, chifukwa zimapereka zowonjezera zowonjezera kuti zithetse shuga za magazi. Sinamoni ingathandizenso kuchepetsa magulu a shuga .

Sinthani kapezedwe kakang'ono kadzutsa mu mchere pogwiritsa ntchito kukula kwa gawo. Mudzapeza pang'ono pansi pa makilogalamu zana, pafupifupi 3,5 mapuloteni, mavitamini 16g, ma 5g, ndi 6g shuga wambiri-ndipo tidzakhala ndi kukhuta kochuluka tikatha kudya ndikumverera ngati mankhwala okoma, otsitsimula komanso osowa.

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Tropical Papaya Yogurt Walnut Boti

Mcherewu umapatsa makilogalamu 184, mapuloteni 9g, 21g zimagawidwe, 4g fiber, 15g shuga, ndi 0g wonjezeranso shuga pa 1/2 papaya. Msuzi ndi wokonzeka mkati mwa mphindi zisanu. Pezani njira apa.

Sinthani chophika chowotcha chakumwa chodyeramo mu mchere-khalani chete kukula kwa gawo ndikupanga zojambula ndi zojambulazo. Timalimbikitsa udzu wa sinamoni, womwe ukhoza kuthandizira kulamulira kwa magazi , ndi omega-3s omwe ali ndi zomera monga mbewu za walnuts ndi chia, zomwe zimapereka bwino.

Papaya imaphatikizapo kutentha kwachilengedwe komwe kumakhala kosavuta kwambiri ndi yogula, mapuloteni olemera ndi yogwedeza walnuts. Ngati muli ndi theka la theka, mutenga pang'ono makilogalamu 100, pafupifupi mapuloteni 5g, 11g zimagawidwe, 2g fiber, ndi 8g shuga. Gawo labwino kwambiri ndiloti mumangodutsa mphindi zisanu kuti mupange.

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Madeti Oyikidwa 2 Njira Zake: Chokoma Chokoma Ndi Chosungira

Mcherewu umapatsa makilogalamu 73, mapuloteni a 2g, 7g Zakudya zamadzimadzi, 1g zitsulo, 5g shuga wamba, ndi 0g wonjezeranso shuga pa batala la mpendadzuwa iliyonse ndi tsiku lopangidwa ndi mbewu. Mbuzi yamphongo ndi uchi wothira mankhwala amapereka pafupifupi 10 calories zochepa ndi 3g wa shuga wowonjezera. Onse awiri ali okonzeka pasanathe mphindi zisanu. Pezani maphikidwe pano.

Ichi ndi chakudya china chosavuta kuchipangira chala ngati chilakolako chokoma chimagunda. Pali matembenuzidwe awiri apa-tsiku la utoto wa mpendadzuwa wokhala ndi zinthu zopanda shuga, mbuzi yamphongo ndi uchi omwe ali ndi pafupifupi 3g wowonjezera shuga pa tsiku. Zotsatira zina za zakudya ndi zofanana.

Zosinthidwa Zovomerezeka

Ngati mukupanga batala wa mpendadzuwa ndi mbeu, pitani mtundu uliwonse wa mtedza kapena mbewu yomwe mumakonda. Zonsezi zimapatsa thanzi labwino komanso zakudya zabwino zomwezo.

Ngati mukupanga tchizi yambuzi ndi uchi wokongoletsedwa, mukhoza kusiya uchi ngati mukufuna. Tsikulo limapereka zokoma zokwanira.

Sangalalani mitundu iwiri yofanana kapena imodzi mwa iliyonse yokha ya 15g zimagawidwe.

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Mtedza wa Peanut Banana Yogurt Yopanda

Manyowawa amapereka makilogalamu 250, mapuloteni 15g, 31g zimagawidwe, 3g fiber, 22g shuga, ndi 9g anawonjezera shuga pa parfait. Icho chiri okonzeka pafupi maminiti asanu. Pezani njira apa.

Imeneyi ndi mchere wambiri, womwe umafunikira masekondi osachepera 20 mu microwave (mwakufuna). Kwenikweni kake kakudya kadzutsa koma amapangira dessert zokoma pakapita nthawi. Apatseni magawo awiri a ma calories, pafupifupi 8g mapuloteni, 16g zimagawidwe, 2g fiber, 11g shuga, ndi 5g yowonjezera shuga.

Zosinthidwa Zovomerezeka

Tsatirani zosiyana siyana ndi zolemba mmalo zomwe zimagwiritsidwa ntchito mmalo osungiramo mankhwala osaphatikizapo mankhwala otchedwa nonfat plain Greek yogurt kapena yogurt yogurt yogurt.

Nkhono za cocoo zimakhutiritsa kwambiri, koma ngati mukufuna mutha kuzimasula kuti zikhale zochepetsetsa, monga ngati kokonati kapena mtedza wosakanizidwa (mtundu uliwonse udzachita).

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Peanut Butter Cup Chia Pudding

Chinsinsi cha mcherechi chimapereka makilogalamu 415, mapuloteni 20g, 40g makilogalamu, 17g shuga, 20g shuga wamba, ndi 6g anawonjezera shuga pa pudding yonse. Kukonzekera ndilo pansi pa mphindi zisanu, ndipo kukuwombera kumalimbikitsa usiku wonse. Pezani njira apa.

Ichi ndi njira ina ya kadzutsa yomwe ingatheke kawiri ngati mchere pamene igawanika pakati, kukupatsani makilogalamu 208, mapuloteni 10g, 20g zamagazi, 9g fiber, 10g shuga wambiri, ndi shuga wowonjezera wa 3g. Izi ziwerengero za zakudya zimakhala zochepa kwambiri kwa mchere, kotero yesani kusangalala ndi izi pambuyo pa chakudya chophweka. Mukupeza zowonjezera ndi mapuloteni, kotero mutakhala odzaza, ngakhale chakudya chanu sichikudzaza nokha.

Mukhoza kusangalala ndi kutentha kapena kuzizira, malingana ndi momwe mumamvera komanso kutentha kunja. Pangani nokha pogwiritsa ntchito mtedza wokongoletsa ndi mkaka.

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Matenda a shuga-Okondedwa Ophika Desserts

Zakudya-zophika zophika zimakhala zabwino pamene simukufuna kutembenuza chitofu kapena kufunafuna zokoma nthawi yomweyo. Pa masiku inu muli ndi nthawi kuphika chinachake, yesani imodzi mwa maphikidwe.

• Chomera Chokoma cha mbatata cha Strawberry: Gwiritsani ntchito mapuloteni a veggie, zipatso, ndi okoma kwambiri chifukwa cha mlingo wochuluka wa zakudya zokha. Tumizani granola kuti muwerenge nambala ya m'munsi, ndipo onetsetsani kuti muwazaza sinamoni.
• Nkhumba Yoyamba Yambewu Zophika Nkhumba: Tsatirani imodzi mwa izi zowonjezera-aliyense ali ndi 13g zamoyo.
• Nkhawa Yamoto Yokoma Ndi Yamakono: Zipatso za mchere nthawi zonse ndizo zabwino. Maseŵereni ndi zojambula zowonongeka ndikusangalala mpaka magawo atatu.
• Chokopa cha Skillet Peanut Cinnamon Spice Cookie: Chokiyi ili yopanda phindu, kotero imapatsa galimoto yokwana 8 g pa slice.
• Mkate Wopanda Chokoleti Wopanda Chofufumitsa Mwapadera: Mukhoza kukhala ndi mchere wofiira ndi wosakhutira pansi pa theka la ora kwa pafupifupi 18g timagawidwe pa kakang'ono ka keke.
• Berry, Date, ndi Keke Yambewu Yowonjezera Mbewu: Lembani zokometsera zanu za chakudya chamadzulo. Chigawo chilichonse cha kekechi chimapereka 14g zimagawidwe.
• Flourless Peanut Chotupa Chokoleti Chipangizo Chokoma: Sangalalani ndi coko ndi chikho cha tiyi 11g chakudya mutadya.