I-5 Carb Snacks esezantsi yokuPhulukana nobunzima

Umxholo

• 1.Ii-Chestnuts ezine yogurt engenanto
• 2. Iphayi yeCarb esezantsi yeApple
• 3. Ukulahlwa kwethanga
• 4. I-crepe yeflakisi
• 5. Isonka sethanga kwi-microwave

Ukutya okuncinci kweCarb yenye yeendlela apho umntu kufuneka anciphise ukusetyenziswa kwee-carbohydrate ekutyeni, esusa ngakumbi imithombo yeecarbohydrate ezilula, ezinje ngeswekile kunye nomgubo omhlophe. Ngokunciphisa ii-carbohydrate, kubalulekile ukuba uhlengahlengise ukutya kwakho iiprotein kwaye wandise ukutya kwakho amafutha amnandi, anje ngamandongomane, ibhotolo yamandongomane, iavokhado kunye neoyile yomnquma. Funda konke malunga nokutya okuncinci kwe-carb.

Nangona kunjalo, njengoko uninzi lwabantu lusetyenziselwa ukwenza ukutya okulula okune-carbohydrate, njengesonka, i-tapioca, iicookies, iikeyiki, i-couscous kunye ne-savory, kuhlala kunzima ukucinga ngamashwamshwam asebenzayo kunye nencasa ukubandakanya koku kutya. Ke nantsi imizekelo emi-5 yokutya okuncinci kweCarb.

1.Ii-Chestnuts ezine yogurt engenanto

Isantya esincinci kakhulu kunye nesebenzayo sokutya okuncinci kwe-carb ngumxube wee-chestnuts kunye ne-yogurt ecacileyo. Iingqayi kunye nembewu yeoyile ngokubanzi, ezinje ngee hazelnuts, iiamangile, ii walnuts kunye namandongomane, zityebile kumafutha amahle, zinc kunye neeproteni, ukongeza ekubeni zinomxholo ophantsi kakhulu wekhabhohayidrethi.

I-yogurt efanelekileyo yendalo ityebile kwiiproteni kunye namafutha, enexabiso eliphantsi le-carbohydrate. Nangona kunjalo, kuba inencasa ekrakra, eli shishini lihlala longeza iswekile ukuphucula incasa, kodwa eyona nto ilungileyo kukuthenga iyogathi yendalo engenaswekile, kwaye ungeze kuphela amathontsi ambalwa eswiti ngexesha lokutya.

2. Iphayi yeCarb esezantsi yeApple

Ipie yeapile izisa incasa emnandi emnandi kukutya okutyiwayo, ukongeza ekubeni ikwazi ukuthunyelwa kwibhokisi yesidlo sasemini ukuya eklasini okanye ukusebenza.

Izithako:

• Iqanda eli-1
• 1/2 iapile
• 1 icephe yomgubo weamangile
• Iipunipoli ezi-2 zokhilimu omuncu okanye iyogathi engenanto
• 1 itispuni yokubhaka umgubo
• I-stevia sweetener yokutya
• Isinamon ukunambitha
• Ibhotolo okanye ioyile yekhokhonathi ukugcoba ipani

Imo yokulungiselela:

Sika i-apile ibe ngamacwecwe amancinci kwaye ubeke eceleni. Ukubetha iqanda, umgubo, ukhilimu omuncu okanye iyogathi kunye nemvubelo nomxube okanye ifolokhwe. Gcoba ipani ngebhotolo okanye ioyile yekhokhonathi kunye nokutshisa kwangaphambili. Emva koko faka i-sweetener kunye nesinamoni, usasaze ii-apple slices kwaye, ngaphezu kwayo yonke into, yongeza inhlama. Gubungela ipani kwaye uyipheke ngobushushu obuphantsi kangangemizuzu esi-7 okanye ide ibhakwe ngokupheleleyo. Beka ipleyiti kwaye ufefe isinamon ngakumbi ukunambitha.

3. Ukulahlwa kwethanga

Le khukhi ityebile ku-vitamin A ovela kumathanga kunye namafutha alungileyo avela kwikhokhonathi kunye nee-chestnuts. Ukuba ukhetha, sukufaka iswiti okanye amandongomane kwiresiphi kwaye usebenzise intlama ngokungathi sisonka, usigcwalise ngeshizi, iqanda okanye inkukhu eyosiweyo, umzekelo.

Izithako:

• Amaqanda ama-2
• Ikomityi ye-1/4 yomgubo wekhokhonathi
• I-1/2 indebe yeti ethanjisiweyo ebilisiweyo
• 1 icephe leswiti yokupheka
• Itispuni e-1 engekho nzulu yomgubo wokubhaka
• 1 icephe yeoyile yekhokhonathi
• Iipunipoli ezi-2 ezincinci zityumke kancinci (ngokuzithandela)

Imo yokulungiselela:

Ukubetha zonke izithako kunye nomxube okanye i-blender, ngaphandle kwee-chestnuts ezichotshoziweyo. Emva koko, uthele inhlama ibe ngumgubo wokugcoba okanye we-silicone, yongeza amantongomane acocekileyo kwintlama kwaye ubhake kwi-oveni ephakathi malunga nemizuzu engama-25 de kuvavanyo lwe-toothpick lubonise ukuba intlama iphekiwe. Yenza malunga ne-6 servings.

4. I-crepe yeflakisi

Le yinguqulelo esezantsi ye-carb ye-crepioca yendabuko, kodwa i-tapioca gum ithathelwa indawo ngumgubo we-flaxseed.

Izithako:

• Iqanda eli-1
• 1.5 icephe yomgubo weflakisi
• ingca yetyuwa kunye ne-oregano
• Iipuniwe ezi-2 ezitshiweyo zeshizi
• Iipuniwe ezi-2 zeetumato ezinqunqiweyo zokufaka izinto

Imo yokulungiselela:

Hlanganisa iqanda, umgubo weflakisi, ityuwa kunye ne-oregano kwisitya esinzulu kwaye ubethe kakuhle ngemfoloko. Yongeza itshizi kunye netumato, okanye ukuzaliswa kukhetho lwakho, kwaye uphinde uxube. Gcoba ipani ngebhotolo, ioyile yomnquma okanye ioyile yekhokhonathi kwaye uthele inhlama, ujike ube mdaka kumacala omabini.

5. Isonka sethanga kwi-microwave

Le bagel esebenzayo inokwenziwa kwiinguqulelo ezimnandi nezinencasa, njengoko kubonisiwe ngezantsi:

Izithako:

• Iqanda eli-1
• I-50 g yethanga elibilisiweyo nelicociweyo
• 1 icephe yomgubo weflakisi
• I-1 pinch yomgubo wokubhaka
• 1 ityuwa encinci okanye 1 icephe yekhofi yeswiti yokupheka

Imo yokulungiselela:

Hlanganisa zonke izinto, thambisa ikomityi ngeoyile yeoyile okanye ioyile yekhokhonathi kwaye uyise kwimicrowave malunga nemizuzu emi-2. Ukuba ukhetha, ungaqhekeza umqulu kwaye uyibeke kwi-toaster ukuze icekeceke.

Nazi ezinye iindlela ezi-7 zokutya okulula onokuzisebenzisa emotweni, emsebenzini okanye esikolweni: