5 Maphikidwe a Chakudya Cham'mawa Chakudya Chochepa

Zamkati

• 1. Mkate wochepa kwambiri wa tchizi
• 2. Yogurt yachilengedwe ndi granola
• 3. Chomera cha carb chochepa
• 4. kirimu wa peyala
• 5. Mkate wofulumira wa maungu
• 6. Pudding ya coconut ndi chia

Kupanga chakudya cham'mawa chokoma komanso chopatsa thanzi kumatha kuwoneka ngati kovuta, koma ndizotheka kuthawa khofi wamba wokhala ndi mazira ndikukhala ndi njira zingapo zothandiza komanso zokoma zoyambira tsikulo, pogwiritsa ntchito maphikidwe monga omelet, mkate wochepa wa carb, yogurt wachilengedwe, otsika granola carb ndi pates.

Zakudya zochepa za carb zimakuthandizani kuti muchepetse thupi ndipo zimakhazikitsidwa makamaka pa zakudya zokhala ndi mafuta abwino, monga maolivi, avocado, mbewu ndi mtedza, komanso magwero abwino a mapuloteni, monga mazira, nkhuku, nyama, nsomba ndi tchizi. Kuphatikiza apo, ndikofunikira kuletsa kumwa ufa wa tirigu, oats, shuga, wowuma, mpunga ndi zakudya zina zomwe zili ndi chakudya.

Chifukwa chake, kuti muthandizire kusiyanitsa zakudya ndikupanga mbale zatsopano, nazi maphikidwe omwe angagwiritsidwe ntchito pachakudya cham'mawonekedwe ochepa.

1. Mkate wochepa kwambiri wa tchizi

Pali mitundu ingapo ya maphikidwe a mkate wotsika kwambiri kuti mutenge mkate wam'mawa. Njirayi ndi yosavuta ndipo imatha kugwiritsidwa ntchito ndi microwave.

Zosakaniza:

• Supuni 2 za curd;
• Dzira 1;
• Supuni 1 ya yisiti.
• Mchere ndi tsabola kuti mulawe

Kukonzekera mawonekedwe:

Sakanizani zosakaniza zonse ndi mphanda ndikuyika mu botolo laling'ono lagalasi kuti mupange mkate. Mayikirowevu kwa mphindi zitatu, chotsani osazungulika. Dulani mtandawo pakati ndikudzaza tchizi, nkhuku, nyama kapena tuna kapena pate ya salimoni. Tumikirani ndi khofi wakuda, khofi wowawasa kapena tiyi.

2. Yogurt yachilengedwe ndi granola

Yogurt yachilengedwe imapezeka m'misika yayikulu kapena kunyumba, ndipo granola yotsika kwambiri imatha kusonkhanitsidwa motere:

Zosakaniza:

• 1/2 chikho cha mtedza wa Brazil;
• 1/2 chikho cha mtedza;
• 1/2 chikho cha mtedza;
• 1/2 chikho cha mtedza;
• Supuni 1 ya golide wonyezimira;
• Supuni 3 za kokonati ya grated;
• Supuni 4 za mafuta a kokonati;
• Wokometsera kukoma, makamaka Stevia (posankha)

Kukonzekera mawonekedwe:

Sinthani ma chestnuts, mtedza, kokonati ndi mtedza mu purosesa mpaka atakhala kukula ndi kapangidwe kake. Mu chidebe, phatikizani zakudya zophwanyika ndi mafuta, mafuta a kokonati ndi zotsekemera. Thirani chisakanizo mu poto ndikuphika mu uvuni wochepa kwa mphindi 15 mpaka 20. Gwiritsani ntchito granola pachakudya cham'mawa pamodzi ndi yogurt yosavuta.

3. Chomera cha carb chochepa

Mtundu wa crepioca umakhala ndi chakudya chambiri chifukwa chopezeka ndi tapioca kapena wowuma, koma mtundu wake wotsika kwambiri wa carb umagwiritsa ntchito ufa wonyezimira m'malo mwake.

Zosakaniza:

• Mazira awiri;
• Supuni 1 ya ufa wothira;
• Grated tchizi kulawa;
• Oregano ndi uzitsine mchere.

Kukonzekera mawonekedwe:

Sakanizani zonse mu mbale yaying'ono, kumenya mazira bwino mpaka chilichonse chikhale chofanana. Thirani poto wowaza mafuta kapena batala ndi bulauni mbali zonse. Ngati mukufuna, onjezerani tchizi, nkhuku, nyama kapena nsomba ndi ndiwo zamasamba.

4. kirimu wa peyala

Avocado ndi chipatso chokhala ndi mafuta abwino, omwe amachepetsa cholesterol yoyipa ndikuchulukitsa chabwino, kuphatikiza pakukhala ndi fiber yambiri komanso chakudya chochepa.

Zosakaniza:

• 1/2 avocado wakucha;
• Supuni 2 za kirimu wowawasa;
• Supuni 1 ya mkaka wa kokonati;
• Supuni 1 ya kirimu;
• Supuni 1 ya mandimu;
• Wokometsera kukoma.

Kukonzekera mawonekedwe:

Ikani zosakaniza zonse mu blender, sakanizani ndi kudya zoyera kapena pa toast yathunthu ya tirigu.

5. Mkate wofulumira wa maungu

Mkate wa maungu amatha kupangidwira mitundu yonse yamchere komanso yotsekemera, kuphatikiza mitundu yonse yodzaza ndi zokhumba.

Zosakaniza:

• 50 g wa maungu ophika;
• Dzira 1;
• Supuni 1 ya ufa wothira;
• 1 tini ya ufa wophika;
• Uzitsine mchere 1;
• Madontho atatu a Stevia (mwakufuna).

Kukonzekera mawonekedwe:

Knean dzungu ndi mphanda, onjezerani zosakaniza zina ndikusakaniza zonse. Dzozani kapu ndi mafuta kapena batala ndikutsanulira mu microwave kwa mphindi ziwiri. Zinthu kulawa.

6. Pudding ya coconut ndi chia

Zosakaniza:

• 25 magalamu a mbewu za chia;
• 150 mL mkaka wa kokonati;
• 1/2 supuni ya tiyi ya uchi.

Kukonzekera mawonekedwe:

Sakanizani zosakaniza zonse mu chidebe chaching'ono ndikusiya firiji usiku wonse. Mukachotsa, onetsetsani kuti pudding ndi wandiweyani komanso kuti mbewu za chia zapanga gel. Onjezerani 1/2 zipatso zatsopano ndi mtedza, ngati mukufuna.

Onani mndandanda wathunthu wa masiku atatu wa Carb ndipo phunzirani za zakudya zina zomwe mungadye mukamadya kwambiri mukamaonera vidiyo iyi: