Izindlela zokupheka eziyi-6 zikaBrownie zabantu abanesifo sikashukela

-Delile

• Bhaka ama-brownies angcono
• 1. Ama-brownies angenashukela
• 2. I-brownie esebenza yedwa
• 3. Ama-brownies kabhontshisi omnyama
• 4. Ama-brownies amazambane amnandi
• 5. I-peanut butter swirl brownies
• 6. I-zucchini fudge brownies
• Ukudla okudlela endlini

Bhaka ama-brownies angcono

Ukudla ushukela omningi kubhekwa abanye njengophawu lokugcina lokuthuthukisa uhlobo lwesifo sikashukela sohlobo 2. Kodwa-ke, ngokwe-American Diabetes Association (ADA), ukukhuluphala ngokweqile yiyona nto ebaluleke kakhulu engcupheni.

Kodwa usengakwazi ukubhaka ikhekhe futhi ulidle futhi uma unesifo sikashukela.

Izithako ezithile zinamandla okuguqula amaswidi wendabuko abe izithasiselo ezifanelekile. Ngeke nje amaswidi akho asanambitheke kakhulu, angahle akulungele. Futhi ukulawulwa kwesabelo yingxenye yesibili yesibalo. A okuncane kancane kokuthile okumnandi kungahamba ibanga elide.

1. Ama-brownies angenashukela

La ma-brownies angenawo ushukela awana-gluten, awanalo ubisi, futhi anoshukela ngeSwerve, isiphuzo semvelo. ICentre for Science in the Public Interest ibika ukuthi amanani amancane e-erythritol (atholakala kwisithambisi) kungenzeka aphephile. Iresiphi futhi idinga ufulawa oat ocebile onamaprotheni.Ungenza lesi sithako ngokungabizi ekhaya ngokukhipha ama-oats omile ashubile ku-processor yakho yokudla, i-blender, noma i-grinder yebhontshisi yekhofi ehlanzekile. Ukuze uthole iprotheni eyengeziwe ne-fiber kick, zama ukungeza amantongomane akho owathandayo.

Thola iresiphi kusuka ku-Sweet As Honey.

2. I-brownie esebenza yedwa

Ama-appleauce angenashukela athatha indawo ephambili kule recipe engenayo i-gluten, engenamabele, enamafutha aphansi, i-vegan. Usayizi osebenzayo owodwa ulungele ukulawula ingxenye. Inoshukela ngenani elincane nje lesiraphu ye-maple. Futhi, ungenza le iresiphi ku-microwave uma udinga ukwelashwa okusheshayo.

Thola iresiphi eSouth In Law.

3. Ama-brownies kabhontshisi omnyama

Ubhontshisi ungomunye wama-superfoods aphezulu we-10 we-ADA, futhi athatha indawo ephambili kule recipe emnandi. Ingxenye ehamba phambili ukuthi awusoze waqagela ukuthi le dessert iqukethe usizo oluqoqayo lobhontshisi omnyama. Umphumela uba ukwelashwa okukhohlisayo cishe ngama-4 amagremu wamaprotheni kanye ne-12.3 net carbs kuphela ngokudla ngakunye.

Thola iresiphi kumama ongenawo ushukela.

4. Ama-brownies amazambane amnandi

Lawa ma-brownies akusiza ukuthi ulungise ushokoledi wakho ngenkathi unikeza umthamo omuhle wokudla okunomsoco kusuka kuzambane lobhatata kanye nokwatapheya. Ubhatata ulayishwa amavithamini futhi ungumthombo omuhle kakhulu we-fiber. Ukwatapheya ungumthombo wamafutha anempilo yenhliziyo. Iresiphi iswidi enamathiselwe enziwe ngosuku, equkethe ukuxubana okuhle kwama-carbohydrate, i-fiber, amavithamini, namaminerali.

Thola iresiphi kuThe Healthy Foodie.

5. I-peanut butter swirl brownies

Ibhotela lamantongomane linikeza lokhu kulula ukwenza isitsha esisodwa brownies amanye ama-flair namaprotheni angeziwe ukuqala. Uma ungenaso isidlo se-alimondi esandleni, zama ukugaya ama-alimondi aluhlaza ku-processor yakho yokudla aze afane nofulawa. Le iresiphi enamafutha aphezulu ngoba ifaka ibhotela, uwoyela kakhukhunathi, ama-alimondi namaqanda. Ingxenye encane inconywa kakhulu. Ingozi yokufa ngenxa yesifo senhliziyo phakathi kwabantu abanesifo sikashukela iphindwe kabili futhi ingahle ibe phezulu ngokuphindwe kane, ngokusho kwe-American Heart Association (AHA). Ukulinganisela kuyisihluthulelo.

Thola iresiphi kwa-Preheat uye kuma-350º.

6. I-zucchini fudge brownies

Ungasebenzisa i-zucchini ngqo kusuka engadini yakho ukubhaka lezi veggie brownies. Ufulawa kakhukhunathi usemashalofini asezitolo eziningi zokudla kulezi zinsuku. Inothe ngemicu yokudla, igcwele amaprotheni namafutha amahle, futhi ifanelekile ngokulinganisela kubantu abanesifo sikashukela.

Thola iresiphi kuKatie Chocolate Ehlanganisiwe.

Ukudla okudlela endlini

Izimpahla ezibhakiwe njenge-brownies zingaba yingxenye yokudla kwakho noma ngabe unesifo sikashukela. Ukuze uyenze isebenze, udinga nje ukugcina ukubala. Izinhlelo zesampula zokudla ezivela ku-ADA zikukhuthaza ukuthi ugcine okuqukethwe kwakho kwe-carb ekudleni okuningi phakathi kwama-45 no-60 amagremu esewonke. Lokhu kudla kufanele futhi kugxile kakhulu ekudleni okune-fiber ephezulu kanye nama-carbs ayinkimbinkimbi.

Uma uhlela ukudla i-dessert, zama ukunciphisa ama-carbs ekudleni kwakho konke. Ngenye indlela, uma uzithola unenkinga yokudla okukodwa, londoloza ukuphatha izinsuku zokuzalwa, amaholide, noma eminye imicimbi ekhethekile. Noma yini oyenzayo, jabulela!