10 Zokometsera Zosangalatsa Za Ashuga

Zamkati

• 1. Superfood smoothie
• 2. Sitiroberi yocheperako ya carb
• 3. Berry blast smoothie
• 4. Peach smoothie
• 5. Joann's green smoothie
• 6. The greenie green smoothie
• 7. Snickers yosalala
• 8. Mbeu ya Chia, coconut, ndi sipinachi yosalala
• 9.Ashuga oatmeal kadzutsa smoothie
• 10. Berry wokoma mtedza kugwedeza mkaka

Chidule

Kukhala ndi matenda a shuga sikutanthauza kuti muyenera kudzikana nokha zakudya zonse zomwe mumakonda, koma mukufuna kusankha zakudya zabwino. Chisankho chabwino ndikudya zipatso ndi ndiwo zamasamba zambiri, zomwe ndizolemera kwambiri koma zopatsa mphamvu.

Zipatso ndi ndiwo zamasamba ndi zabwino kuthana ndi matenda anu ashuga kuposa ena. Fufuzani zokolola zomwe zili zochepa pamndandanda wa glycemic ndi katundu, kutanthauza kuti sizingakoleze shuga wamagazi anu.

Ndikofunikanso kupeza zakudya zamkaka zowonjezera calcium ndi ma probiotic kuti mulimbitse mafupa anu ndikupatseni mabakiteriya abwino. Magwero abwino ndi mkaka wopanda mafuta ambiri, kefir, ndi yogurt wachi Greek.

Zakudya izi ndizofunikira pachakudya chilichonse cha shuga, komabe simuyenera kuzidya ndi mphanda kapena supuni. Mutha kulongedza zakudya zambiri mu smoothie imodzi ndikupeza chithandizo chokoma. Malingana ngati mumamatira ndi zosakaniza zathanzi ndipo musawonjezere zotsekemera zowonjezera, mutha kusangalala ndi izi nthawi zonse.

Ingokumbukirani mukamaphatikiza zipatso muma smoothies anu kuti muwawerenge ngati gawo lazopatsa zipatso tsiku ndi tsiku kuti musadye mopitilira muyeso wa chakudya. Ngakhale shuga wachilengedwe amatha kuyendetsa shuga wamagazi anu ngati mumadya kwambiri.

Nawa malingaliro 10 okonda matenda a shuga kuti muyambe.

1. Superfood smoothie

Smoothie ili ndi zonse - zipatso zokhala ndi antioxidant, mafuta athanzi ochokera ku avocado, amadyera, ndi mapuloteni. Khalani osamala mukamagula yogurt yogulitsa kuti musankhe mtundu wopanda shuga, monga Siggi, kapena stevia-zotsekemera. Kapena sankhani yogurt yopanda shuga.

Chinsinsichi chili ndi ma calories 404, choncho gwiritsani ntchito m'malo mwa chakudya m'malo mwa chotupitsa.

Onani Chinsinsi.

2. Sitiroberi yocheperako ya carb

Mlengi wa smoothie ali ndi matenda ashuga ndipo adapeza chinsinsi ichi atayeserera mosamala.

Sikuti imangomva kukoma kokha, komanso siziwononga shuga wanu wamagazi. Yokoma ndi yogurt yogurt imapangitsa kuti ikhale yosalala komanso yokoma popanda kuwonjezera shuga wambiri. Mutha kupukusanso fiber ndi supuni ya mbewu za chia.

Onani Chinsinsi.

3. Berry blast smoothie

Maziko a mabulosi a smoothie awa amawapangitsa kukhala okoma, komabe akadali otsika pamndandanda wa glycemic. Ngati zipatso zanu zili ndi tart, mkaka wa kokonati ndi mango zimawonjezera kukoma kwachilengedwe. Mupezanso mlingo woyenera wa omega-3 fatty acids kuchokera ku fulakesi.

Chinsinsichi chimapanga ma smoothies awiri.

Onani Chinsinsi.

4. Peach smoothie

Peach smoothie imapangitsa kutsitsimula kwamadzulo kwabwino. Ndizosavuta kupanga ndi zinthu zisanu zokha. Kuphatikiza apo, imadzaza ndi calcium ndipo ndi yopepuka mokwanira kuti singakulemetseni.

Onjezani supuni 1 ya mbewu za chia ndikusungunuka peach kuti mukhale ndi fiber yambiri. Zida zambiri zimathandizira mu smoothie chifukwa njirayi imafuna ma ouniti 4 a yogurt yotsekemera, yomwe imatha kukweza shuga wamagazi.

Onani Chinsinsi.

5. Joann's green smoothie

Smoothie amalowa mumsamba wobiriwira, sipinachi, koma amawaphimba ndi zipatso zatsopano ndi ufa wa chokoleti. Sankhani mapuloteni otsekemera a stevia- kapena erythritol otsekemera kuti mupewe zotsekemera zopangira. Mbeu za Chia ndi mbewu zamatungu zimawonjezera mafuta, ma fiber, ndi omega-3 fatty acids.

Onani Chinsinsi.

6. The greenie green smoothie

Ngati mukukumana ndi zovuta kukwaniritsa zosowa zanu zobiriwira tsiku lililonse koma simuli okonda saladi, bwanji osamwa ma veggies anu? Izi zimatenga smoothie yobiriwira yotchuka kwambiri yomwe imagwiritsa ntchito kalekale michere yambiri kapena sipinachi yolingana ndi maapulo ndi peyala. Madzi a mandimu ndi timbewu tonunkhira zimathandizira kuphatikiza, kuwonjezera kununkhira komanso kutsitsimuka.

Dumpha timadzi tokoma ta agave, tomwe titha kukhala ndi zotsatira zoyipa pama metabolism anu.

Onani Chinsinsi.

7. Snickers yosalala

Kodi mukulakalaka kukoma kwa mtedza wa chokoleti womwe mumakonda, koma simukufuna kutumiza shuga m'magazi anu? Pezani zonunkhira zomwezo popanda kukwera mwa kukwapula smoothie wowuziridwa ndi maswiti. Kuti mukhale ndi zotsekemera zochepa, sungani supuni imodzi ya madzi opanda shuga a caramel pa supuni 1 ya caramel.

Smoothie uyu ali ndi mapuloteni ambiri komanso calcium.

Onani Chinsinsi.

8. Mbeu ya Chia, coconut, ndi sipinachi yosalala

Smoothie wolemera ndi wotsekemera uyu amakhala ndi magalamu asanu okha a chakudya. Pofuna kuti carbs ikhale pansi, gwiritsani ntchito mkaka wonyezimira wopanda coconut. Powonjezerapo kukoma, wolemba amalimbikitsa kuwonjezera ma dashi angapo a ufa Stevia.

Onani Chinsinsi.

9.Ashuga oatmeal kadzutsa smoothie

Ndi njira yanji yabwinoko yoyambira tsiku lanu kuposa mbewu zonse zokhutira ndi fiber, kuphatikiza potaziyamu ndi vitamini C? Oats osaphika amaperekanso wowuma wosagwirizana, womwe ndi gwero labwino kwambiri la mafuta m'matumbo a mabakiteriya ndipo amatha.

Chakudya cham'mawa chino chimanyamula zakudya zambiri mugalasi limodzi. Nawa maupangiri ochepa opangitsa kuti smoothie iyi igwire bwino ntchito shuga wanu wamagazi:

• Sankhani nthochi zing'onozing'ono ndipo musaiwale kuwonjezera ma carbs pa kuwerengera kwanu kwa tsiku ndi tsiku kuti musapitirire gawo lanu.
• Sinthani Chinsinsi ichi kukhala ma servings anayi osati awiri.
• Gwiritsani ntchito amondi kapena mavitamini osasakaniza m'malo mwa mkaka wambiri kuti muchepetse ma carbs.

Onani Chinsinsi.

10. Berry wokoma mtedza kugwedeza mkaka

Mtedza ndi gawo lofunikira pachakudya chilichonse chopatsa thanzi, ndipo Chinsinsi ichi chimaphatikiza mitundu ina yabwino kwambiri, ma almond ndi walnuts. Kuphatikiza apo, mumapeza masamba kuchokera ku kale, calcium kuchokera mkaka, ndi ma antioxidants ochokera ku strawberries. Zonsezi ndi magalamu 45 okha a chakudya!

Onani Chinsinsi.