Uyisebenzisa kanjani umgubo wecoconut ukunciphisa umzimba

Umxholo

• Ulwazi ngesondlo
• Ipancake ngeCoconut Flour
• Igranola eyenziwe ekhaya

Ukukunceda ukunciphisa umzimba, umgubo wekhokhonathi ungasetyenziswa kunye neziqhamo, iijusi, iivithamini kunye neeyogathi, ukongeza ekubeni nakho ukudityaniswa kwiiresiphi kunye neebiscuit zokupheka, endaweni yomnye okanye yonke umgubo wengqolowa oqhelekileyo.

Umgubo wekhokhonathi unceda ukunciphisa umzimba ubukhulu becala kuba ityebile kwifayibha, eyonyusa imvakalelo yokuhlutha kwaye inciphise ifuthe leecarbohydrate kunye namafutha kwizidlo.

Ukongeza, ikwazisa nezinye izibonelelo zezempilo, ezinje:

• Uncedo lokulawula iswekile yegazi, njengoko ityebile kwifayibha kwaye inesalathiso esisezantsi se-glycemic, enokusetyenziswa ngabantu abaneswekile;
• Ayinayo i-gluten kwaye inokusetyenziswa zizigulana ezinesifo seCeliac;
• Ukulwa nokuqunjelwa, njengoko ityebile kwimicu ekhawulezisa ukuhamba kwamathumbu;
• Nceda ukunciphisa i-cholesterol embi kunye ne-triglycerides.

Ukufumana ezi zibonelelo, kuya kufuneka utye malunga neepunipoyi ezi-2 zomgubo wekhokhonathi ngosuku.

Ulwazi ngesondlo

Itheyibhile elandelayo ibonisa ulwazi lwesondlo lwe-100 g yomgubo wekhokhonathi.

Ukongeza kwizibonelelo zayo, ukongeza itispuni ye-1 yomgubo wekhokhonathi kwizidlo kunceda ukwandisa ukugcwala kunye nokulawula indlala, ukongeza ukunciphisa isalathiso se-glycemic yesidlo. Bona ngakumbi kwi: Isalathiso seGlycemic-Yazi ukuba yintoni kwaye iyichaphazela njani inkanuko yakho.

Ipancake ngeCoconut Flour

Izithako:

• Iipunipoli ezi-2 zeoyile yekhokhonathi
• Iipuniwe ezi-2 zobisi
• Iipunipoli ezi-2 zomgubo wekhokhonathi
• Amaqanda ama-2
• Itispuni yegwele

Imo yokulungiselela:

Betha zonke izithako kwi-blender de kube kufunyenwe umxube ofanayo. Yenza i-pancake kwi-nonstick skillet egcotshwe nge-oli yomnquma. Yenza inkonzo enye ukuya kwezimbini.

Igranola eyenziwe ekhaya

Izithako:

• Iipuniwe ezi-5 zomgubo wekhokhonathi
• I-5 yamantongomane aseBrazil
• Iialmond ezili-10 ezinqunqiweyo
• Iipunipoyi ezi-5 zequinoa flakes
• Iipuniwe ezi-5 zomgubo weflakisi

Imo yokulungiselela:

Hlanganisa zonke izithako kwaye ugcine kwisitya seglasi kwifriji. Le granola inokongezwa kwi-snack eneziqhamo, iivithamini, iijusi kunye neeyogathi.

Jonga kwakhona Uyithatha njani ioyile yekhokhonathi ukunciphisa umzimba.