Froberries mu chokoleti
Mafuta a chokoleti amakhutiritsa chokoleti, ndipo strawberries ali ndi mavitamini ndi mavitamini ambiri. Chifukwa cha kuphatikiza izi ndi kotheka kulandira magawo asanu a zipatso tsiku lililonse.
Momwe mungapangire chophikira
Sungani 8 strawberries mu 2 tbsp. makapu a madzi a chokoleti ndi refrigerate. Zakudya zamtundu uliwonse potumikira (8 lalikulu sitiroberi zipatso ndi supuni 2 otsika mafuta chokoleti madzi):
• mafuta 3% (0,5 g, mafuta okwana 0 g)
• Mavitamini 93% (33 g)
• mapuloteni 4% (1 g)
• magalamu 4 a fiber
• 20 mg ya calcium
• 1 mg wa chitsulo
• 26 mg wa sodium.
Iyi ndiyo njira yabwino yokhutiritsa chikondi cha chokoleti, pafupifupi popanda mafuta. Ndipo ngati mutasakaniza sitiroberi mu chokoleti yakuda, mudzatenganso mankhwala owonjezera a antioxidants.
Okonda mandimu a ayisikilimu opanda mafuta otentha yogurt
Ndinazindikira kuti "chakudya chakumva ludzu" ndikukhala pafupi ndi dziwe panthawi yanga yachisangalalo ku Caribbean. Ndi yabwino komanso nthawi imodzi yopatsa chakudya. Nthawi zina ndimaphika kuchokera ku madzi a jranberry - zotsatira zake ndi zodabwitsa.
Momwe mungapangire chophikira
Sakanizani 450 g ya mafuta yogurt otsika opanda masamba ndi 230 ml ya mazira odzola kwambiri, onjezerani mu mitundu 6 ya ayisikilimu ndi kuundana. Chakudya chopatsa thanzi pakutumikira (mtundu umodzi wa ayisikilimu):
• mafuta oposa 0%
• 83% Zakudya (23 g)
• mapuloteni 17% (5 g), utitiri wambiri
• 153 mg ya calcium
• 0,34 mg wa chitsulo
• 60 mg wa sodium.
Yogurt imakhala ndi calcium yambiri monga ayisikilimu, koma palibe mafuta. Ngakhale mandimu imatsitsimula kwambiri, imakhala yosatipatsa zakudya. Kuti muwonjezere mlingo wa vitamini C, yikani zipatso zatsopano kapena kuthira madzi a mandimu kusakaniza musanayiike mufiriji.
"Chilengedwe" chitumbuwa cha mandimu
Momwe mungapangire chophikira
Sakanizani 1 chikho cha puree wamagazi osakanizidwa (mbatata yosakaniza kwa chakudya cha mwana) ndi phukusi limodzi la mafuta opanda vanila osakaniza kuti pudding yomweyo. Onjezerani pang'onopang'ono, makapu awiri a mkaka wambiri, uzitsine wa sinamoni, nutmeg ndi mmalo mwa shuga kuti mulawe. Ikani kusakaniza pazakonzedwe kuchokera ku mafuta ochepetsetsa omwe amapanga ufa wa tirigu ndi refrigerate kwa mphindi makumi atatu, kenaka azikongoletsa b st. makapu a kirimu chokwapulidwa.
Ndalama yamtengo wapatali pa kutumikira (1/6 pie):
• Mafuta 26% (7 g, 1 (mafuta okwana 5 g)
• Zakudya 66% (41 g)
• mapuloteni 8% (5 g)
• 1.5 magalamu a fiber "121 mg ya calcium
• 1 mg yachitsulo • 403 mg wa sodium.
Maganizo a munthu wodya zakudya
Galasi la dzungu la zamzitini lili ndi mavitamini A ndi C, potaziyamu ndi fiber, ndipo zonsezi - makilogalamu 83. Ndipo chifukwa cha pudding ndi mkaka, kudzazidwa kudzakhala kosalala kosasinthasintha popanda mafuta odzaza ndi kolesterolini, omwe ali mu kirimu ndi mazira kuchokera ku chikhalidwe cha chitumbuwa cha dzungu.
Zosakaniza-apulo wokometsera wokoma
Chotsani pachimake kuchokera ku theka la apulo yosagwiritsidwa ntchito (gwiritsani ntchito maapulo omwe amakhalabe olimba panthawi yophika) ndipo mudzaze ndi supuni 1 ya shuga wofiira ndi zitsamba za sinamoni; ikani apulo pamalo otentha otentha ndi kuphimba ndi tepi ya khitchini. Kuphika mu microwave kwa mphindi ziwiri kapena 4; Chotsani mu uvuni ndikukongoletsa 1/2 chikho cha mafuta otsika a vanilla yogurt.
Ndalama yamtengo wapatali pa kutumikira:
• mafuta oposa 0,
• Zakudya 90% (32 g), "mapuloteni 10% (4 g),
• 2 g fiber,
• 313 mg ya calcium,
• 0,4 mg wa chitsulo,
• 46 mg wa sodium.
Maganizo a munthu wodya zakudya
Pamene mukusunga peel peel, mudzapeza mlingo waukulu wa fiber. Ndipo yogurt amapereka mapuloteni ndi calcium.
Frozen zipatso smusi
Muzakudya zosakaniza, sakanizani kapu imodzi ya mafuta otsika a vanilla yogurt, 1 galasi la zipatso zakuda (monga mango, yamapichesi kapena zipatso zilizonse) ndi zakudya zosakaniza shuga, zowonjezera.
Ndalama yamtengo wapatali pa kutumikira:
• mafuta 3% (mafuta okwana 1 g)
• Mavitamini 86% (57 g)
• mapuloteni 11% (7 g)
• magalasi 4
• 92 mg wa sodium.
Maganizo a munthu wodya zakudya. Imeneyi ndi njira yabwino kwambiri yopezeramo mavitamini ambiri, mavitamini ndi mchere kuchokera ku dothi lanu lotentha. Ndipo njirayi idzakupatsani inu oposa theka la kudya kwanu tsiku ndi tsiku 1,000 mg ya calcium.
Mafuta a soya ndi mtedza wa chokoleti
Dry in the toest half the roll of ufa wonse wa tirigu ndi kufalitsa pa 1 tbsp. supuni ya mafuta a soya ndi 1 tbsp. supuni ya chokoleti phala.
Ndalama yamtengo wapatali pa kutumikira:
• Mafuta 30% (magalamu 4, mafuta okwana 0,7 g)
• Zakudya 57% (18 g)
• mapuloteni 13% (4 g)
• 3 g wa fiber
• 102 mg ya calcium
• 1 mg wa chitsulo
• 241 mg wa sodium.
Maganizo a munthu wodya zakudya. Gulu lonse la tirigu ndi gwero labwino kwambiri la tizilombo toyambitsa matenda, vitamini B ndi zakudya zowonjezera zomwe zimapereka mphamvu. Mafuta a soya ndi gwero lambiri la mapuloteni, omwe ali ndi mafuta ochepa, ndipo mtedza wa chokoleti umapatsa kukoma kwabwino kotero kuti umasowa kwambiri.
Mkate wonse, zonona ndi zipatso
Kufalitsa pa 1 mkate kuchokera ku ufa wonse wa tirigu 2 tbsp. supuni ya otsika mafuta kirimu tchizi ndi kukongoletsa 1/3 chikho thinly sliced strawberries kapena 2 tbsp. makapu a zipatso zamzitini.
Ndalama yamtengo wapatali pa kutumikira:
• Mafuta 17% (2 magalamu, 0,5 g mafuta odzaza)
• Zakudya 61% (16 g),
• mapuloteni 22% (5 g)
• 1.5 magalamu a fiber
• 66 mg ya calcium • 1 mg ya chitsulo
• 249 mg ya sodium.
Maganizo a munthu wodya zakudya
Iyi ndi njira yochenjera yokwaniritsira kukoma ndi kapangidwe ka cheesecake popanda mafuta. Kuli bwino, ndithudi, kugwiritsa ntchito zipatso zatsopano, koma ngati nonse mumakonda zamzitini, sankhani zomwe zimapangidwira mchere wothira zipatso, osati madzi a chimanga a fructose.