Zakudya Zosakaniza Zochepa za 5 za Kuchepetsa Kunenepa

Zamkati

• 1. Mabokosi okhala ndi yogati yosavuta
• 2. Low Carb Apple Pie
• 3. Kutayira Dzungu
• 4. crepese flaxseed
• 5. Mkate wa maungu mu microwave

Zakudya Zam'madzi Ochepetsa ndizomwe munthu amafunika kuchepetsa zakumwa m'zakudya, kuthetseratu magwero azakudya zabwino, monga shuga ndi ufa woyera. Pochepetsa chakudya, ndikofunikira kusintha momwe mumadyera komanso kuwonjezera kudya mafuta abwino, monga mtedza, batala wa peanut, avocado ndi maolivi. Dziwani zonse za zakudya zochepa za carb.

Komabe, popeza anthu ambiri amagwiritsidwa ntchito popanga tizakudya tomwe timakhala ndi mavitamini ambiri, monga buledi, tapioca, makeke, makeke, achibale komanso zokometsera, nthawi zambiri zimakhala zovuta kulingalira za zokhwasula-khwasula komanso zokoma zomwe zingaphatikizidwe pachakudyachi. Ndiye nazi zitsanzo zisanu za zokhwasula-khwasula za Low Carb.

1. Mabokosi okhala ndi yogati yosavuta

Chosakaniza chochepa kwambiri cha carb ndichosakaniza mabokosi ndi yogurt yosavuta. Mitsamba ndi mbewu zamafuta ambiri, monga mtedza, maamondi, mtedza ndi mtedza, zimakhala ndi mafuta abwino, zinc ndi mapuloteni, kuwonjezera pokhala ndi mafuta ochepa kwambiri.

Yogurt yabwino yachilengedwe imakhala ndi mapuloteni ndi mafuta ambiri, okhala ndi mafuta ochepa. Komabe, chifukwa imakhala ndi kulawa kowawa, makampaniwa nthawi zambiri amawonjezera shuga kuti athandize kukoma, koma choyenera ndikugula yogurt yopanda maswiti, ndikuwonjezera madontho ochepa otsekemera panthawi yakudya.

2. Low Carb Apple Pie

Chitumbuwa cha apulo chimabweretsa chisangalalo chotsekemera, kuphatikizanso kuti chimatha kutengedwa ndikudya nawo nkhomaliro kukalasi kapena kukagwira ntchito.

Zosakaniza:

• Dzira 1
• 1/2 apulo
• Supuni 1 ya ufa wa amondi
• Supuni 2 zonona zonona kapena yogurt yosavuta
• Supuni 1 yophika ufa
• Zophika stevia zotsekemera kuti mulawe
• Sinamoni kulawa
• Batala kapena mafuta a kokonati kuti azipaka poto

Kukonzekera mawonekedwe:

Dulani apuloyo muzidutswa zochepa ndikuyika pambali. Menyani dzira, ufa, kirimu wowawasa kapena yogurt ndi yisiti ndi chosakanizira kapena foloko. Dulani poto ndi batala kapena mafuta a kokonati ndi preheat. Onjezerani zotsekemera ndi sinamoni, pezani magawo a apulo ndipo, pamwamba pa chilichonse, onjezerani mtanda. Phimbani poto ndikuphika pamoto wochepa kwa mphindi 7 kapena mpaka mtanda utaphika. Ikani pa mbale ndikuwaza sinamoni yambiri kuti mulawe.

3. Kutayira Dzungu

Khukhi ili ndi vitamini A wochuluka kuchokera ku dzungu ndi mafuta abwino ochokera ku kokonati ndi mabokosi. Ngati mukufuna, osawonjezera zotsekemera kapena mtedza pachakudya ndikugwiritsa ntchito mtandawo ngati mkate, kudzaza ndi tchizi, dzira kapena nkhuku yodetsedwa, mwachitsanzo.

Zosakaniza:

• Mazira awiri
• 1/4 chikho cha ufa wa kokonati
• 1/2 chikho cha tiyi wophika wothira
• Supuni 1 ya zotsekemera zophikira
• Supuni 1 yosalala ya ufa wophika
• Supuni 1 ya mafuta a kokonati
• Supuni 2 zopanda mabokosi osweka (mwakufuna)

Kukonzekera mawonekedwe:

Ikani zosakaniza zonse ndi chosakanizira kapena chosakanizira, kupatula ma chestnuts osweka. Kenako, tsanulirani mtandawo mu nkhungu zopaka mafuta kapena silicone, onjezerani mtedza wosaphwanyidwa pang'ono mu mtandawo ndikuphika mu uvuni wapakatikati kwa mphindi pafupifupi 25 mpaka mayeso a toothpick akuwonetsa kuti mtanda waphika. Amapanga pafupifupi 6 servings.

4. crepese flaxseed

Ili ndiye mtundu wotsika wa carboca, koma tapioca chingamu imalowetsedwa ndi ufa wonyezimira.

Zosakaniza:

• Dzira 1
• Supuni 1.5 ya ufa wothira
• uzitsine mchere ndi oregano
• Supuni 2 zokometsera tchizi
• Supuni 2 zodulidwa tomato wokometsera

Kukonzekera mawonekedwe:

Sakanizani dzira, ufa wonyezimira, mchere ndi oregano mu mbale yakuya ndikumenya bwino ndi mphanda. Onjezani tchizi ndi phwetekere, kapena kudzazidwa kwanu, ndikusakanikanso. Dulani poto ndi batala, mafuta a maolivi kapena mafuta a kokonati ndikutsanulira mtandawo, ndikusinthira kofiirira mbali zonse ziwiri.

5. Mkate wa maungu mu microwave

Bagel yothandiza iyi imatha kupangidwa m'njira zabwino komanso zabwino, monga zikuwonetsedwa pansipa:

Zosakaniza:

• Dzira 1
• 50 g wa dzungu lowiritsa ndi losenda
• Supuni 1 ya ufa wonyezimira
• 1 tini ya ufa wophika
• Mchere wothira 1 kapena supuni 1 ya khofi ya zotsekemera zophikira

Kukonzekera mawonekedwe:

Sakanizani zosakaniza zonse, mafuta kapu ndi maolivi kapena mafuta a kokonati ndikupita nawo ku microwave kwa mphindi ziwiri. Ngati mukufuna, mutha kuthyola mpukutuwo ndikuyiyika mu toaster kuti ikhale crispy.

Nazi zina 7 zakumwa zozizilirapo kukhosi zomwe mungakhale nazo mgalimoto, kuntchito kapena kusukulu: