5 Okuphansi kweCarb Breakfast Recipes

-Delile

• 1. Isinkwa soshizi we-carb ophansi
• 2. I-yoghurt yemvelo ene-granola
• 3. I-carb ephansi
• 4. Ukhilimu we-avocado
• 5. Isinkwa samathanga esheshayo
• 6. Uphudingi lukakhukhunathi kanye ne-chia

Ukwenza isidlo sasekuseni esimnandi futhi esinomsoco we-carb kungabonakala njengenselelo, kepha kungenzeka ukubalekela ikhofi elijwayelekile elinamaqanda futhi ube nezinketho ezimbalwa ezisebenzayo nezimnandi zokuqala usuku, usebenzisa izindlela zokupheka ezifana ne-omelet, izinkwa eziphansi ze-carb, iyogathi yemvelo, i-granola carb ephansi namapayipi.

Ukudla okuphansi kwe-carb kukusiza wehlise isisindo futhi kusekelwe kakhulu ekudleni okunothe ngamafutha amahle, njengamafutha omnqumo, ukwatapheya, imbewu namantongomane, kanye nemithombo emihle yamaprotheni, njengamaqanda, inkukhu, inyama, inhlanzi kanye noshizi. Ngaphezu kwalokho, kuyadingeka ukukhawulela ukusetshenziswa kukafulawa kakolweni, i-oats, ushukela, isitashi, irayisi nokunye ukudla okune-carbohydrate.

Ngakho-ke, ukusiza ukwehluka kokudla nokwenza izitsha ezintsha, nazi izindlela zokupheka ezingasetshenziselwa ibhulakufesi ekudleni okune-carb ephansi.

1. Isinkwa soshizi we-carb ophansi

Kunezindlela zokupheka eziningana zesinkwa se-carb esiphansi sokushintsha isinkwa sendabuko sasekuseni. Le recipe ilula futhi ingenziwa kuphela ngokusebenzisa i-microwave.

Izithako:

• 2 wezipuni we-curd;
• Iqanda eli-1;
• 1 isipuni semvubelo.
• Usawoti kanye nopelepele ukunambitha

Imodi yokulungiselela:

Hlanganisa zonke izithako ngemfoloko bese ufaka embizeni encane yengilazi ukubumba isinkwa. I-microwave imizuzu emithathu, isuse futhi ungayibeki. Sika inhlama ibe uhhafu bese ugcwalisa ngoshizi, inkukhu, inyama noma i-tuna noma i-salmon pate. Khonza ngekhofi emnyama, ikhofi ngo-ukhilimu omuncu noma itiye.

2. I-yoghurt yemvelo ene-granola

I-yoghurt yemvelo ingatholakala ezitolo ezinkulu noma ekhaya, futhi i-carb granola ephansi ingahlanganiswa ngokulandelayo:

Izithako:

• 1/2 indebe yamantongomane aseBrazil;
• 1/2 indebe yamantongomane e-cashew;
• 1/2 indebe ye-hazelnut;
• 1/2 indebe yamantongomane;
• Isipuni esingu-1 segolide esinefilakisi;
• 3 wezipuni kakhukhunathi ogayiwe;
• 4 wezipuni kawoyela kakhukhunathi;
• I-sweetener ukunambitha, okungcono uStevia (ongakukhetha)

Imodi yokulungiselela:

Cubungula ama-chestnut, ama-hazelnut, ukhukhunathi namantongomane ku-processor kuze kube ngosayizi nokuthungwa okufiswayo. Esitsheni, hlanganisa ukudla okuchoboziwe ne-flaxseed, uwoyela kakhukhunathi kanye ne-sweetener. Thela ingxube epanini bese ubhaka kuhhavini ephansi imizuzu engaba ngu-15 kuya kwengu-20. Sebenzisa i-granola ngesidlo sasekuseni kanye ne-yogurt elula.

3. I-carb ephansi

Uhlobo lwendabuko lwe-crepioca lucebe ngama-carbohydrate ngenxa yobukhona be-tapioca noma isitashi, kepha inguqulo yayo ephansi ye-carb isebenzisa ufulawa wefilakisi esikhundleni.

Izithako:

• Amaqanda ama-2;
• Isipuni esingu-1 sefulawa wefilakisi;
• Ushizi ogayiwe ukunambitha;
• I-oregano nengcosana kasawoti.

Imodi yokulungiselela:

Hlanganisa zonke izithako esitsheni esincane, ushaye amaqanda kahle kuze kube konke kufana. Thela epanini lokuthosa eligcotshiswe ngamafutha noma ibhotela nonsundu nhlangothi zombili. Uma ufisa, engeza ukugcwaliswa ngoshizi, inkukhu, inyama noma inhlanzi nemifino.

4. Ukhilimu we-avocado

Ukwatapheya isithelo esinothe ngamafutha amahle, anciphisa i-cholesterol embi futhi andise okuhle, ngaphezu kokuba ne-fiber eningi ne-carbohydrate encane.

Izithako:

• 1/2 ukotapeya ovuthiwe;
• 2 wezipuni ukhilimu omuncu;
• Isipuni esingu-1 sobisi lukakhukhunathi;
• 1 isipuni ukhilimu;
• 1 isipuni kalamula;
• I-sweetener ukunambitha.

Imodi yokulungiselela:

Shaya zonke izithako ku-blender, hlanganisa bese udla okumsulwa noma kwi-toast ephelele kakolweni.

5. Isinkwa samathanga esheshayo

Isinkwa samathanga singenziwa zombili izinhlobo ezinosawoti nezimnandi, ngokuhlanganiswa nazo zonke izinhlobo zokugcwalisa nezifiso.

Izithako:

• 50 g wethanga eliphekiwe;
• Iqanda eli-1;
• Isipuni esingu-1 sefulawa wefilakisi;
• 1 ingcosana ye-powder yokubhaka;
• 1 ingcosana kasawoti;
• Amaconsi ama-3 kaStevia (ngokuzithandela).

Imodi yokulungiselela:

Hlanganisa ithanga ngemfoloko, engeza ezinye izithako bese uxuba konke. Gcoba inkomishi ngamafutha noma ibhotela bese uthela inhlama ku-microwave imizuzu emibili. Izinto zokunambitha.

6. Uphudingi lukakhukhunathi kanye ne-chia

Izithako:

• 25 amagremu wembewu ye-chia;
• I-150 mL yobisi lukakhukhunathi;
• 1/2 isipuni soju.

Imodi yokulungiselela:

Hlanganisa zonke izithako esitsheni esincane bese usishiya esiqandisini ubusuku bonke. Lapho ususa, hlola ukuthi i-pudding ijiyile nokuthi imbewu ye-chia yakhe i-gel. Faka izithelo ezisikiwe eziyi-1/2 namantongomane, uma uthanda.

Bona imenyu ephelele yezinsuku ezi-3 ephansi ye-Carb futhi ufunde ngokudla ongakudla ngesikhathi sokudla okuphansi kwe-carb ngokubuka ividiyo elandelayo: