Iindlela ezi-5 ezisezantsi zeCarb Breakfast Recipes

Umxholo

• 1. Isonka samasi esisezantsi kakhulu
• 2. I-yogurt yendalo kunye negranola
• 3. I-carb ephantsi
• 4. Ukhilimu weavokhado
• 5. Isonka seethanga elikhawulezayo
• 6. Ikhokhonathi kunye ne-chia pudding

Ukwenza isidlo sakusasa esimnandi nesinomsoco se-carb kusenokubonakala ngathi ngumceli mngeni, kodwa kunokwenzeka ukuba ubaleke ikofu eqhelekileyo enamaqanda kwaye unokhetho oluninzi olusebenzayo nolumnandi lokuqala usuku, usebenzisa iiresiphi ezinje nge-omelet, isonka se-carb esezantsi, iyogathi yendalo, I-carbola ephantsi kunye neepates.

Ukutya okune-carb ephantsi kunceda ukunciphisa umzimba kwaye kusekwe ikakhulu kukutya okunotyebileyo kumanqatha afanelekileyo, anjengeoyile ye-olive, iavokhado, iimbewu kunye namandongomane, kunye nemithombo elungileyo yeeprotein, ezinje ngamaqanda, inkukhu, inyama, intlanzi kunye netshizi. Ukongeza, kubalulekile ukuthintela ukusetyenziswa komgubo wengqolowa, i-oats, iswekile, isitatshi, irayisi kunye nokunye ukutya okunotye kwiicarbohydrate.

Ke, ukunceda ukwahluka ukutya kunye nokwenza izitya ezintsha, nazi ezinye iindlela zokupheka ezinokusetyenziselwa isidlo sakusasa kwisidlo esinee-carb ezisezantsi.

1. Isonka samasi esisezantsi kakhulu

Zininzi iindlela zokupheka zesonka se-carb ezisezantsi zokutshintsha isonka sangokuhlwa sakwantu. Le recipe ilula kwaye inokwenziwa kuphela ngokusebenzisa i-microwave.

Izithako:

• Iipunipoli ezi-2 ze-curd;
• Iqanda eli-1;
• 1 ithisipuni yegwele.
• Ityuwa kunye nepepile ukungcamla

Imo yokulungiselela:

Hlanganisa zonke izithako ngemfoloko uze ubeke kwisitya seglasi esincinci ukubumba isonka. I-Microwave imizuzu emi-3, isuse kwaye ungayibeki. Sika intlama kwisiqingatha uze ugcwalise itshizi, inkukhu, inyama okanye ityhuna okanye isalmon pate. Khonza ngekofu emnyama, ikofu kunye nokhilimu omuncu okanye iti.

2. I-yogurt yendalo kunye negranola

I-yogurt yendalo inokufumaneka kwiivenkile ezinkulu okanye ekhaya, kwaye i-carb granola ephantsi inokuhlanganiswa ngolu hlobo lulandelayo:

Izithako:

• I-1/2 indebe yeentonga zaseBrazil;
• I-1/2 indebe yamantongomane e-cashew;
• I-1/2 indebe ye-hazelnut;
• I-1/2 indebe yamandongomane;
• 1 icephe yegolide yeflakisi;
• Iipuniwe ezi-3 zecoconut egayiweyo;
• Iipuniwe ezi-4 zeoyile yekhokhonathi;
• I-sweetener ukunambitha, ngokukhethekileyo uStevia (ngokuzithandela)

Imo yokulungiselela:

Yenza i-chestnuts, ii-hazelnuts, iicoconut kunye namandongomane kwiprosesa de ibe bubungakanani obufunekayo kunye nokuthungwa. Kwisitya, hlanganisa ukutya okutyumkileyo kunye neflakisi, ioyile yekhokhonathi kunye neswiti. Thela lo mxube epanini uze ubhake kwihovini ephantsi kangangemizuzu eli-15 ukuya kwengama-20. Sebenzisa igranola kwisidlo sakusasa kunye neyogathi engenanto.

3. I-carb ephantsi

Uhlobo lwendabuko lwe-crepioca lutyebile kwiicarbohydrate ngenxa yobukho be-tapioca okanye isitashi, kodwa inguqulelo yayo esezantsi ye-carb isebenzisa umgubo weflakisi endaweni yawo.

Izithako:

• Amaqanda ama-2;
• 1 icephe yomgubo weflakisi;
• Itshizi egayiweyo ukunambitha;
• I-Oregano kunye ne-pinch yetyuwa.

Imo yokulungiselela:

Hlanganisa zonke izithako kwisitya esincinci, ubetha amaqanda kakuhle de yonke into ifane. Thela epanini yokuthambisa ethanjiswe ngeoyile okanye ibhotolo kunye nomdaka kumacala omabini. Ukuba unqwenela, yongeza ukuzaliswa ngeshizi, inkukhu, inyama okanye intlanzi kunye nemifuno.

4. Ukhilimu weavokhado

Ukotapeya sisiqhamo esityebileyo kumanqatha alungileyo, anciphisa i-cholesterol embi kwaye inyuse okuhle, ukongeza ekubeni sisityebi kwifayibha kwaye iphantsi kwiicarbohydrate.

Izithako:

• I-1/2 avocado evuthiweyo;
• Iipunipoli ezi-2 zokhilimu omuncu;
• 1 icephe lobisi lwekhokhonathi;
• 1 icephe cream;
• 1 icephe yejusi yelamuni;
• I-sweetener ukunambitha.

Imo yokulungiselela:

Betha zonke izithako kwi-blender, xuba kwaye utye okucocekileyo okanye kwi-toast epheleleyo yengqolowa.

5. Isonka seethanga elikhawulezayo

Isonka sethanga singenziwa zombini kwiinguqulelo ezinetyiwa kunye neziswiti, ngokudityaniswa nazo zonke iintlobo zokugcwalisa kunye neminqweno.

Izithako:

• 50 g yethanga eliphekiweyo;
• Iqanda eli-1;
• 1 icephe yomgubo weflakisi;
• I-pinch 1 ye powder yokubhaka;
• 1 ityuwa encinci;
• Amaconsi ama-3 kaStevia (ngokuzithandela).

Imo yokulungiselela:

Knead ithanga ngemfoloko, yongeza ezinye izinto uze udibanise yonke into. Thambisa ikomityi ngeoyile okanye ngebhotolo kwaye uyithulule intlama kwimicrowave imizuzu emi-2. Izinto zokunambitha.

6. Ikhokhonathi kunye ne-chia pudding

Izithako:

• Iigram ezingama-25 zembewu ye-chia;
• I-150 mL yobisi lwekhokhonathi;
• I-1/2 ithisipuni yobusi.

Imo yokulungiselela:

Hlanganisa zonke izithako kwisitya esincinci kwaye ushiye kwifriji ubusuku bonke. Xa ususa, jonga ukuba i-pudding ityebile kwaye imbewu ye-chia yenze i-gel. Yongeza i-1/2 yeziqhamo ezisikiweyo kunye namandongomane, ukuba uyathanda.

Jonga imenyu ye-Carb ephantsi yeentsuku ezi-3 kwaye ufunde malunga nokunye ukutya onokukutya ngexesha lokutya okuncinci kwe-carb ngokubukela le vidiyo ilandelayo: