Zosakaniza ndi mchere zimakhala zovuta kwambiri kuti tipeze chakudya chamtundu wathanzi ndipo timakonda kupanga zosankha zina zathanzi. Izi ndizowona makamaka pamene akuyesera kusintha kusintha kwa chakudya chochepa cha glycemic chifukwa zakudya zambiri ndi shuga ndi zakudya za shuga, zakudya zamtengo wapatali. Kupanga kusintha sikuyenera kutanthawuza kuti mukusiya kuchita nthawi zonse.
Chotsani chirichonse muzomwe mumawotcha kapena friji yomwe ili ndi mafuta okwera kapena shuga wambiri ndi kusungira njira zabwinozi. Zipatso zimapanga chokoma chokoma pakati pa zakudya kapena zimatha kupereka chakudya cha chakudya chamadzulo. kwanthawizonse, ngakhale.
Zosakaniza:
- Mtedza wosakaniza - uwagule premixed kapena apange nokha ndi mtedza zomwe umakonda
- Zipatso - zipatso, maapulo, yamatcheri, mapeyala, mphesa (komanso zokoma mazira!)
- Nkhumba zisanayambe - yesani kaloti, broccoli, tomato yamatcheri, udzu winawake (wambiri ndi batala) kapena bowa. Mutha kuviika mu hummus kapena guacamole kuti musinthe.
- Pangani zitsamba kuchokera kumagulu ena - kale, mbatata, kaloti, biringanya - zonse zimapangitsa kuti zisakanike. Pewani khungu lopanda kanthu, ponyani ndi azitona pang'ono kapena mafuta a canola ndikufalikira limodzi limodzi pa pepala lophika ndikuphika mu ng'anjo yotentha mpaka crispy. Onjezerani pang'ono nyanja yamchere, parmesan tchizi, kapena zina zokometsera - zokoma!
- Edamame - choncho ndimakhala ndi mchere wa m'nyanja
- Maapulo opangidwa ndi mandimu kapena cheddar tchizi
- Kanyumba kakang'ono kamene kakakhala ndi mafuta
- Phokoso lopanda mpweya
- Tomato wodulidwa ndi mozzarella tchizi ndi basil
- Ovuta yophika mazira
- Zogulitsa nsomba
- Tuna
- Ma pizza opangidwa kuchokera ku bokosi la bowa la portabella, phwetekere msuzi, ndi mozzarella tchizi. Sakanizani uvuni ku 350 F. Phulitsani tsinde la bowa ndi tsp ya mafuta a maolivi komanso malo omwe mumakhala nawo pamapepala ophika. Kuphika kwa mphindi 10 mpaka bowa wophika. Chotsani ku uvuni ndi bowa kuti tsinde liyang'ane mmwamba. Ikani msuzi, tchizi, ndi zina zowonongeka ndi kubwerera mu uvuni mpaka tchizi usungunuke. Chokoma kwambiri!
- Greek yogurt ndi zipatso
- Zowakometsera mbewu za dzungu
Dessert
- Zipatso za mphesa kapena nthochi
- Dulani zipatso - pamwamba pake ndi supuni ya tchikotta tchizi kapena mtedza mafuta kwa chinachake chosiyana.
- Chipatso chophika - onetsetsani maapulo ndi / kapena mapeyala ndi malo pamalo ophikira mafuta. Onjetsani zoumba, zidutswa za walnuts kapena oats toasted ndi kuphika mu 350 F uvuni mpaka chipatso ndi chofewa ndi kuphika.
- Kutumikira pang'ono kwa chokoleti chamdima . Sangalalani nokha kapena sungani sitiroberi kapena nthochi mmenemo kuti mukhale ndi mchere wokongola.
- Pudding wa mpunga pogwiritsa ntchito mpunga wofiira kapena mbewu ya chia.