Indlela Isitsha Sakho Sokusanhlamvu Esikukhuluphalisa Ngayo

-Delile

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Isitsha sokusanhlamvu senza isidlo sasekuseni esihle kakhulu. Kuyashesha, kulula, futhi kuyabiza, futhi isitsha esifanele sokusanhlamvu ngumthombo omuhle we-fiber, i-calcium, namaprotheni. Kepha uma wenza izinqumo ezingalungile, okusanhlamvu kwakho kungaba nomthelela ekuzuzeni isisindo. Gwema lawa maphutha uma kufikwa esitsheni sakho sasekuseni sokusanhlamvu.

• Isitsha sakho sikhulu kakhulu: Ngokuya ngebhokisi lokusanhlamvu olikhethayo, usayizi wokuphakelwa cishe inkomishi eyodwa kanye nekota. Uma usebenzisa isitsha esikhulu kunazo zonke onakho futhi uthele ngokungenangqondo, ungase udle ngaphezu kwamakholori angu-400 esikhundleni sika-120 evamile. kuya ku-200 futhi lokhu kusanhlamvu kuphela!
• Ungamantongomane amancane: Ama-alimondi asikiwe, ama-pecans, nama-walnuts anikela ngamafutha anempilo namaprotheni, kodwa futhi aphakeme kakhulu ngamakholori. Izipuni ezimbili zama-walnuts cishe ziyi-100, ngakho-ke khumbula ukuthi uthola kanjani amantongomane.
• Usebenzisa isitsha esingenamkhawulo: Ulinganisa okusanhlamvu, uthele ubisi, bese ukhipha isipuni. Kepha uma ufika endishini yesitsha, usalelwe ubisi oluningi, kufanele ungeze okusanhlamvu okuyi-littlemore. Kepha ungeze kakhulu, ngakho-ke udinga ukuthelela ubisi oluncane. Kungumjikelezo ononya. Vele uphuze ubisi lokugcina bese ulibiza ngokuthi aday.
• Ulayisha izithelo ezomisiwe ukukhuphula i-fiber: Ama-raisin, izinsuku, ama-chips kabhanana, nama-cherry omisiwe anikeza i-fiber encane, kodwa ngenxa yokuthi awanawo amanzi, izithelo ezomisiwe zine-caloriedense enkulu. Ikomishi lekota lama-cranberries omisiwe lingaphezu kwama-calories ayi-100. Kungcono usebenzise isithelo esisha njengoba sinama-calories aphansi kanye ne-infiber ephakeme, futhi okuqukethwe kwamanzi amaningi kuzogcwalisa isisu sakho, ngakho empeleni ugcina udla kancane.
• Uthandana nobisi olunamafutha aphansi: Lapho amafutha engeziwe obisini lwakho, ama-calories engeziwe. Inkomishi eyodwa yobisi lonke iqukethe ama-calories ayi-150, kanti ama-twopercent anama-130. Uma ufuna ubisi lwe-nonfatskim, kungama-calories angu-90 kuphela. Kungase kungabonakali njengomehluko omkhulu, kodwa ngokuhamba kwesikhathi, lawo ma-calorie ayahlanganisa ngempela.
• Usathanda ukudla okusanhlamvu kwezingane: Izintelezi Ezinenhlanhla, Amatshe Achokozayo, ama-Apple Jacks, ama-Froot Loops ‹angaba mnandi futhi anambitheke, kepha ahambisana noshukela futhi awunawo umsoco. Lokho kusho ukuthi uzopholisha i -bowbowl yakho futhi ngemuva kwehora, indlala izokuthola ukuthi uthole ukudla okwengeziwe, okuzogcina kupakisha amakhilogremu. Khetha imisinga enempilo enjengalena enefibre namaprotheni amaningi ukuze uhlale uzizwa wanelisekile amahora.

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