Ukudla okunempilo esikhundleni sesinkwa

-Delile

• 1. Izithelo
• 2. Ukuthosa isinkwa se-pan oat
• 3. UTapioca
• 4. ICrepioca
• 5. Umzala
• 6. I-yoghurt yemvelo ene-oats
• 7. Omelet

Indlela enhle yokufaka isinkwa saseFrance, esenziwe ngofulawa omhlophe, wukudla isinkwa se-tapioca, i-crepioca, i-couscous noma i-oat, okuyizinketho ezinhle, kepha futhi kungenzeka ukuthi ubeke isinkwa esijwayelekile endaweni yokudla okune-protein, njenge-omelet ushizi, noma iqanda elibilisiwe, isibonelo.

Isinkwa esimhlophe asisona isitha sokudla, kepha akunconywa ukuthi udle isinkwa nsuku zonke, ngoba kubalulekile ukuhlukahluka kokudla. Ngaphezu kwalokho, isinkwa esimhlophe asiyona ingxenye yokudla okuningi okwehlisa isisindo, ngoba sicebile ngama-carbohydrate alula, angakhuthazi ukusutha kakhulu, futhi asiza ekuzuzeni isisindo.

Nazi izinketho eziyi-7 ezinempilo zokushintsha isinkwa:

1. Izithelo

Njengesinkwa, izithelo ziwumthombo we-carbohydrate, kepha imvamisa zinama-calorie amancane futhi zinomsoco omningi okhuthaza imetabolism nempilo ejwayelekile, njengamavithamini, amaminerali kanye nefayibha.

Inhloso yokudla izithelo ezi-1 kuphela ekudleni ngakunye, okungcono kanye nokudla okunothe ngamaprotheni, njengamaqanda, ushizi, inyama nama-yogurt. Inhlanganisela enhle ukwenza ama-plantain athosiwe ngeqanda noshizi, engeza utamatisi ne-oregano ukwengeza ukunambitheka nokusebenzisa amafutha omnqumo, ibhotela noma uwoyela kakhukhunathi epanini lokuthosa.

2. Ukuthosa isinkwa se-pan oat

Isinkwa se-oat sicebile emaprotheni kunesinkwa esivamile futhi sinika ukusutha kakhulu ngoba naso siqukethe i-fiber.

Izithako:

• 1 iqanda
• 2 ikholishi le-oats eligoqiwe elihle
• I-1/2 col yekhofi yetiyi
• 1 ingcosana kasawoti
• uwoyela noma ibhotela ukugcoba ipani lokuthosa

Imodi yokulungiselela:

Esitsheni esijulile shaya iqanda ngemfoloko kuze kube bushelelezi. Faka ezinye izithako bese ushaya kahle futhi. Thela ingxube epanini eligcotshisiwe bese uyivumela ibe nsundu nhlangothi zombili. Ingafakwa ushizi, inkukhu, inyama, inhlanzi nemifino, ikwenze kube yindlela enhle kukho konke ukudla kwasekuseni nakusihlwa.

Bona kuvidiyo engezansi enye indlela yokwenza isinkwa se-oat:

3. UTapioca

Njengesinkwa, i-tapioca icebile ngama-carbohydrate futhi umuntu kufanele asebenzise ukulinganisela lapho eyisebenzisa, ngoba ukweqisa kwayo kungagcina kukunonile. Ukwehliswa kwesisindo okunconyiwe ukusebenzisa i-tapioca eyi-1 kuphela ngosuku, okufanele yenziwe ngezipuni ezintathu zezinsini.

Ngoba kungukudla okuguquguqukayo, kungafakwa nganoma yisiphi isikhathi sosuku, futhi okungcono kakhulu ukukugcwalisa ngokudla okunothe ngamaprotheni, njengamaqanda, ushizi, inyama nenkukhu. Bona ukuthi yikuphi ukudla okunamaprotheni amaningi.

4. ICrepioca

I-Crepioca iyinhlanganisela yesinkwa ne-omelet esetshenziswe kabanzi ukusiza ukunciphisa umzimba, ngaphezu kokulula kakhulu nokushesha ukwenza:

Izithako:

• 1 iqanda
• Izipuni ezimbili ze-tapioca gum (noma isipuni esingu-1 segamu + 1 isipuni sama-oats).
• I-1/2 col yesobho le-curd
• Ukugoqa ukunambitha
• 1 ingcosana kasawoti nezinongo ukunambitha

Imodi yokulungiselela:

Esitsheni esijulile shaya iqanda ngemfoloko kuze kube bushelelezi. Faka ushingamu, i-curd nezinongo uhlanganise kahle, kuholele kokusobala ezinhlangothini zombili epanini lokuthosa eligcotshisiwe.

Ukugxila nakho kungangezwa ngqo enhlama ngaphambi kokukuyisa epanini, okwenza i-crepe iphume njenge-omelet, noma ingangezwa kuphela ekugcineni, njengokugcwala kwesinkwa.

5. Umzala

I-Couscous noma inhlama yommbila isidlo esivamile esivela eNyakatho-mpumalanga yeBrazil, kuba lula ukwenza futhi kuguquguquke.Imvelo ayina-gluten, inika ukusutha okukhulu futhi ihlangana kahle kakhulu nazo zonke izinhlobo zokugcwaliswa, njengezinyama, amaqanda, inkukhu, inyama eyomisiwe kanye noshizi obhakiwe.

Cishe izipuni eziyi-6 zomzala zilingana nezilayi ezimbili zesinkwa.

6. I-yoghurt yemvelo ene-oats

Ukushintshanisa isinkwa se-yogurt engenalutho ngama-oats kusiza ukuletha ifayibha eyengeziwe esidlweni, kwandise umuzwa wokusutha futhi kunikeze amaprotheni ne-calcium emzimbeni.

Ngaphezu kwalokho, iyogathi yemvelo icebile ngamagciwane azuzayo emathunjini, okubalulekile ukugcwalisa izimbali zamathumbu, kuyilapho ama-oats acebile nge-inulin, uhlobo lwefayibha elisebenza njengokudla kwamagciwane wamathumbu alusizo empilweni yomzimba. Bona zonke izinzuzo zezempilo zama-oats.

7. Omelet

Ukusebenzisa ama-omelets njengenketho yesidlo sasekuseni noma isidlo sakusihlwa kuyindlela enhle yokunciphisa ukusetshenziswa kwe-carbohydrate futhi kukusize wehlise isisindo. Ngaphezu kwalokho, amaqanda agcwele inyama, inkukhu noma imifino evela ku-omelet yakha inhlanganisela enothe ngamaprotheni enweba umuzwa wokusutha ngemuva kokudla.

Uma kunesidingo, umuntu kufanele akhethe ukufaka i-oats noma ufulawa we-flaxseed ngamanani amancane enhlama ye-omelet, ngakho-ke iba nemicu ecebile, ethuthukisa ukuhamba kwamathumbu futhi ivimbele indlala. Thola ukuthi mangaki amaqanda ongawadla usuku ngalunye ngaphandle kokulimaza impilo yakho.

Bukela futhi le vidiyo elandelayo bese ubona ukuthi ungazilungiselela kanjani izindlela zokupheka ezi-3 ukugwema ukudla isinkwa: