Zinezinhlamvu ezingaphezu kuka-20 ushukela: imikhiqizo engalindelekile

Ngezinye izikhathi awucabangi ukuthi kufanele ufunde izithako ephaketheni - umkhiqizo ubonakala ungenabungozi futhi kungase kube noshukela kuwo, kunzima ngisho ukuqagela. Isibonelo, ama-meatballs, i-pasta sauce, ubisi lwe-soy - ingaba khona yini ushukela ngempela? Maye, yebo. Ngesinye isikhathi ngisho nomkhiqizo obukeka ongenakonakalisa uqukethe i-sugar powder, ngezinye izikhathi kungaphezu kwamagremu angamashumi amabili! Uma ufuna ukunamathela ekudleni okunempilo, kufanele ugweme lokhu kudla.

Ama-muffin okusanhlamvu

Ngakho-ke, wanquma ukushiya i-chocolate baking. Ama-muffin okusanhlamvu noma amabhisikidi abonakala njengesixazululo esinempilo, kodwa empeleni kuyisinqumo esiyingozi. Emakhakheni, ngokumangalisa ushukela oluningi, ngezinye izikhathi kuze kube ngamagremu angu-40 ukukhonza. Ngenxa yalokho, okuqukethwe kwe-caloric kwanda. Qinisekisa ukuthi ufunda ama-dessert oyidlayo.

Iziphuzo zekhofi

Ikhofi ne-ice kungabonakala kungenangozi - kungamanzi nje afriziwe nekhofi, akunjalo? Ngaphambi kokuba unqume ukuphuza ukukhonza, khumbula okuqukethwe kokushukela esiphuzweni esinjalo! Lokhu kukhetha kubonakala kungenangqondo - engilazini kungaba khona amasentimitha angu-20 ushukela. Ngokuhlanganiswa nama-flavour, kutholakala ibhomu lekhalori eliyingozi, okumele kugwenywe.

Amaprotheni smoothies

Uma ukuvocavoca kwakho kunesiphuzo esinokuphuza okuhle, kungase kube khona i-smoothies. Ngemuva kokuthi uqedile amandla akho noma ukuqeqeshwa kwe-cardio, ungase ufune ukuhanjiswa okuthile. Amaprotheni smoothie ibonakala enhle - amaprotheni adingekayo ekuthuthukiseni imisipha. Eqinisweni, kuzo zonke iziphuzo ezinjalo ushukela kakhulu. Engxenyeni encane kungaba cishe amagremu amahlanu! Ingxenye yeshukela ngokwemvelo ithola ama-smoothies, kodwa ngokuvamile ihlanganisa ukunambitheka noma ijusi. Kungcono ukwenza ama-smoothies ngokwakho.

Ubisi lwe-Chocolate

Ngobisi lwe-chocolate, amaningi ama-carbohydrate namaprotheni, okwenza kube yindlela enhle yokudla emva kokuzivocavoca, nokho kukhona ushukela oluningi. Imikhiqizo yobisi iqukethe i-lactose, ngaphezu kwalokho, i-sweeteners ne-chocolate flavour yengezwa ubisi. Uma ungenalo umthwalo ophakeme kakhulu, lawa makhalori angeziwe angase abe yingozi kuwe. Zama ukuphuza ubisi oluphansi futhi udle ushokoledi obabayo, ukuze ungabheki nezifiso zamaswidi.

I-yogurt ekhethiwe

E-kefir kunezinhlobo eziningi zebhaktheriya eziwusizo zokugaya. Into esemqoka ukukhetha okuhlukile ngaphandle kwama-flavour. Izithelo zezithelo zingase zibonakale zijabulisayo, kodwa ushukela wanezelwa khona. Kwezinye izimo, kungase kube khona amagremu angama-20 ushukela ngokukhonza. Ungaphuza i-yogurt evamile ngokungeza izithelo ezibandayo noma ujamu.

Iziphuzo zamandla

Awunakucabangi ukuthi iziphuzo ezinjalo ziwusizo, kodwa namanje zibonakala zilimala ngokwanele. Khumbula ukuthi iziphuzo zamandla ziqukethe ushukela oluningi, ngaphezu kwalokho, kunezinhlobo eziningi ze-caffeine. Enye yokukhonza - amagremu angamashumi amabili nesikhombisa ushukela, injengezinsizakalo eziyisithupha ezimnandi.

Isiraphu yephuphu

Lo mkhiqizo ugcwele ubumnandi, kodwa awukwazi neze ukuthi i-organic ingaba yimbi nakakhulu kune-flavour yokufakelwa ehlukile. Izinkezo ezimbili kuphela zesiraphu - amagremu angama-30 we-sugar granulated. Inzuzo kuphela yale mkhiqizo wukuthi ukunambitheka kwesiraphu ephilayo kubhekwe kakhulu, okusho ukuthi ungasebenzisa inani elincane.

I-Barbeque sauce

Akulula ukukala ukukhonza esiteshini segesi. Ngesikhathi esilandelayo lapho uyala izimbambo nezinsobe ze-sauce, khumbula ukuthi ngisho nasezinkomeni ezimbili ezigamu ushukela ziqukethe. Isidlo akunakwenzeka ukuba nezinkezo ezimbili nje kuphela, ngakho-ke le ndlela ingakulimaza kakhulu.

Utamatisi sauce

Utamatisi ungumthombo omuhle kakhulu we-antioxidants, amavithamini A kanye noC. Ingabe lokhu kuyisihlahla se-utamatisi esiwusizo? Hhayi njalo. Esikhathini sauce, kungase kungabi nosawoti kakhulu, kodwa okuqukethwe okuphezulu kwamnandi. Njalo ufunde izithako ngokucophelela.

Izithelo ezisemathinini

Izithelo ezintsha ziqukethe i-fructose - ziyasiza ngempela uma udinga amandla. Ngaphambi kokuqeqeshwa ungadla ama-apula, futhi emva kwebhanana. Noma kunjalo, izithelo ezisemathinini ayikufanele neze - ziphekwe usiraphu ushukela, okuzolimaza umzimba.

Soy Milk

Ubisi lwekenkomo, ushukela ukhona ngenxa ye-lactose, kanti kwezinye izinhlobo zobisi, kuvame ukungezwa ngesikhathi sokukhiqizwa. Ubisi lwe-soy chocolate - ama-gram ayisishiyagalolunye ushukela we-sugar powder ngamunye. Kuyingozi kakhulu - khetha izinketho kuphela ngaphandle kokushukela noma ngenani elincane.

Itiye leqhwa

Uma unomile, i-ice tea ingase ibonakale iyinto ejwayelekile. Kungamanzi nje, amaqabunga etiyi kanye nocezu lwelamula, kubonakala sengathi kunjalo? Eqinisweni, uma ufuna ukuthola ama-antioxidants ewusizo etafuleni, yenza isiphuzo ekhaya. Ukugcina i-ice tea ingaqukatha amagremu angaphezu kwangu-40 ushukela ngalinye.

Isobho esikheniwe

Cishe usuyazi kakade ukuthi emikhiqizweni engaphenduliwe kungase kube nosawoti amaningi, kodwa awuzwa ukuthi kukhona ushukela oluningi. Ungaba amagremu ayishumi nambili ngokukhonza, okungeke kube nomzimba wakho inzuzo ethile.

Imikhiqizo esebenziwe eqondile efriziwe

Uma ungenayo isikhathi, ukusebenzisa ukudla okufriziwe kungenziwa kahle, ikakhulukazi uma ukudla kubonakala kuwusizo. Noma kunjalo, udinga ukufunda amalebula ngokucophelela. Kwezinye izitsha kungase kube nesamba esikhulu soshukela olugqamile, okungaphezu kwamaprotheni awusizo emzimbeni.

I-yogurt ephansi-fat

I-yogurt ushukela ikhona ngokwemvelo, kodwa kudingeka ufunde ngokucophelela le phakheji. Ezindaweni ezinamafutha aphansi kungase kube nesamba esikhulu soshukela. Ucabanga ukuthi lokhu kusebenza kuphela ezinhlobonhlobo zezithelo? Cha, izinketho eziwusizo ngaphandle kwezithasiselo nazo zigcwele ushukela.

Ijusi elisha elinyanyisiwe

Ijusi lingabonakala liwusizo, kodwa empeleni akunjalo. Enye yokukhonza kuneziqu eziningi ushukela nesilinganiso esincane se-fiber. Ngaphandle kwefayibha, ushukela ngokushesha ungena egazini. Kunjengokungathi usanda kufaka ushukela granulated egumbini lamanzi futhi uliphuza. Kungcono nje ukudla izithelo, ocebile fiber, ophelele.

Izithelo ezomile

Kulula futhi kulula ukudla ekuhambeni, ngenkathi ungakwazi kalula ukudla okumnandi kakhulu. Kusobala ukuthi ezitshalweni ezomisiwe zithinte kakhulu ushukela, kodwa awukwazi ngisho nokuqagela ukuthi ziyingozi kangakanani. Ukuze uthole amagremu angamatshumi amabili ushukela, udinga ukudla izicucu ezimbalwa zomango omisiwe noma imibuthano eyishumi nambili ye-apula omisiwe. Izithelo ezintsha ziwusizo kakhulu, ngaphandle kwalokho, ziqukethe amanzi, okusho ukuthi maduzane uzozizwa unesizotha. Lokhu kuzokusiza ukuba ungadli ngokweqile.

I-Pudding

Uma ufuna ukuzithenga i-dessert, hlala kude ne-pudding, kungcono ukhethe ushokoledi omnyama. Engxenyeni eyodwa ye-dessert efanayo, inqwaba yamagremu we-sugar granulated ingatholakala. Funda amalebuli ngokucophelela.

Ama-pancake okolweni wonke

Uma unquma ukudla ama-pancake, uyaqaphela ukuthi uzothola umthamo omkhulu wama-carbohydrate, kodwa awukwazi ukuthi ushukela uzoba yini. Uma ungadli ujamu, konke kuzoba kuhle? Cha, akunjalo. Ngisho nasezinhlahleni eziningi zama-pancake kusukela engxenyeni ephelile kungaba ushukela okhulu kakhulu.

Apple sauce

Kungcono ukumane udla ama-apula kunokuthenga ama-apula noma amazambane ahlambulukile. Emazambane amahle aphekiwe angaba amagremu angu-40 ushukela namagremu amathathu kuphela e-fiber. Khumbula ukuthi ama-apula, hhayi i-apple sauce, eletha izinzuzo zezempilo, ngakho-ke kungcono ukugwema umkhiqizo onjalo.