Momwe mungagwiritsire ntchito ufa wa coconut kuti muchepetse kunenepa

Zamkati

• Zambiri zaumoyo
• Pancake wokhala ndi ufa wa coconut
• Granola wokometsera

Kukuthandizani kuti muchepetse kunenepa, ufa wa kokonati ungagwiritsidwe ntchito limodzi ndi zipatso, timadziti, mavitamini ndi ma yogurti, kuphatikiza pakuphatikizika m'maphikidwe a keke ndi mabisiketi, m'malo mwa ufa wamba wa tirigu.

Ufa wa coconut umathandizira kuonda makamaka chifukwa uli ndi michere yambiri, yomwe imakulitsa kumva kwakukhala ndikuchepetsa mphamvu ya chakudya ndi mafuta pakudya.

Kuphatikiza apo, imabweretsanso maubwino ena azaumoyo, monga:

• Thandizani kuchepetsa magazi m'magazi, popeza ali ndi michere yambiri ndipo ali ndi chilinganizo chochepa cha glycemic, chomwe chingagwiritsidwe ntchito ndi odwala matenda ashuga;
• Ilibe gluteni ndipo imatha kudyedwa ndi odwala omwe ali ndi matenda a Celiac;
• Limbani kudzimbidwa, popeza kuli ndi ulusi wambiri womwe umathandizira kupititsa m'matumbo;
• Thandizani kuchepetsa cholesterol choipa ndi triglycerides.

Kuti mupeze maubwino awa, muyenera kudya supuni 2 za ufa wa kokonati patsiku.

Zambiri zaumoyo

Gome lotsatirali likuwonetsa chidziwitso cha thanzi la 100 g wa ufa wa coconut.

Kuphatikiza pa zabwino zake, kuwonjezera supuni 1 ya ufa wa kokonati pazakudya kumathandizira kukulitsa kukhuta ndikuthana ndi njala, kuphatikiza pakuchepetsa glycemic index chakudyacho. Onani zambiri pa: Glycemic Index - Dziwani kuti ndi chiyani komanso momwe zimakhudzira chidwi chanu.

Pancake wokhala ndi ufa wa coconut

Zosakaniza:

• Supuni 2 zamafuta a coconut
• Supuni 2 za mkaka
• Supuni 2 za ufa wa kokonati
• Mazira awiri
• ½ supuni ya yisiti

Kukonzekera mawonekedwe:

Ikani zonse zosakaniza mu blender mpaka mutenge chisakanizo chofanana. Pangani zikondamoyo mumtambo wosadontha wothira mafuta. Amapanga gawo limodzi kapena awiri.

Granola wokometsera

Zosakaniza:

• Supuni 5 za ufa wa kokonati
• 5 mtedza wodulidwa ku Brazil
• Maamondi 10 odulidwa
• Supuni 5 zamatope a quinoa
• Supuni 5 za ufa wothira

Kukonzekera mawonekedwe:

Sakanizani zosakaniza zonse ndikusunga mu botolo lagalasi mufiriji. Granola iyi imatha kuwonjezeredwa pogulitsira zakudya ndi zipatso, mavitamini, timadziti ndi yogati.

Onaninso Momwe mungatengere mafuta a coconut kuti muchepetse kunenepa.