Ungayisebenzisa kanjani ufulawa kakhukhunathi ukunciphisa umzimba

-Delile

• Imininingwane yezempilo
• I-Pancake enefulawa kakhukhunathi
• I-granola eyenziwe ekhaya

Ukukusiza wehlise isisindo, ufulawa kakhukhunathi ungasetshenziswa kanye nezithelo, amajusi, amavithamini nama-yogurts, ngaphezu kokukwazi ukwengezwa kumakhekhe okupheka amakhekhe namabhisikidi, kufakwe okunye noma wonke ufulawa ojwayelekile kakolweni.

Ufulawa kakhukhunathi usiza ekwehliseni isisindo ikakhulu ngoba ucebile nge-fiber, okwandisa umuzwa wokusutha futhi kunciphise umphumela wama-carbohydrate namafutha ekudleni.

Ngaphezu kwalokho, kuletha nezinye izinzuzo zezempilo, njenge:

• Siza ukulawula i-glucose yegazi, njengoba icebile ku-fiber futhi inenkomba ephansi ye-glycemic, engasetshenziswa ngabantu abanesifo sikashukela;
• Ayinayo i-gluten futhi ingadliwa yiziguli ezinesifo seCeliac;
• Yilwa nokuqunjelwa, njengoba icebile ngemicu esheshisa ukuhamba kwamathumbu;
• Siza ukwehlisa i-cholesterol emibi ne-triglycerides.

Ukuze uthole lezi zinzuzo, kufanele udle cishe izipuni ezimbili zikafulawa kakhukhunathi ngosuku.

Imininingwane yezempilo

Ithebula elilandelayo likhombisa imininingwane yokudla okunempilo ka-100 g kafulawa kakhukhunathi.

Ngaphezu kwezinzuzo zayo, ukufaka isipuni 1 sefulawa kakhukhunathi ekudleni kusiza ukukhulisa ukusutha nokulawula indlala, ngaphezu kokwehlisa inkomba ye-glycemic yesidlo. Bona okuningi ku-: Glycemic Index - Yazi ukuthi iyini nokuthi ikuthinta kanjani ukuthanda kwakho ukudla.

I-Pancake enefulawa kakhukhunathi

Izithako:

• 2 wezipuni kawoyela kakhukhunathi
• 2 wezipuni zobisi
• 2 wezipuni kafulawa kakhukhunathi
• Amaqanda ama-2
• ½ isipuni semvubelo

Imodi yokulungiselela:

Shaya zonke izithako ku-blender kuze kube yilapho kutholakala ingxube efanayo. Yenza ama-pancake ku-nonstick skillet ogcotshwe ngamafutha omnqumo. Yenza insiza eyodwa kuya kwezimbili.

I-granola eyenziwe ekhaya

Izithako:

• Izipuni eziyi-5 zikafulawa kakhukhunathi
• 5 amantongomane aseBrazil aqoshiwe
• Ama-alimondi ayi-10 aqoshiwe
• Izipuni eziyi-5 zama-quinoa flakes
• Izipuni eziyi-5 zikafulawa wefilakisi

Imodi yokulungiselela:

Hlanganisa zonke izithako bese ugcina embizeni yengilazi esiqandisini. Le granola ingangezwa esidlweni esinezithelo, amavithamini, amajusi nama-yogurt.

Bheka nokuthi Ungawathatha kanjani uwoyela kakhukhunathi ukunciphisa umzimba.