Ukudla okulula kwe-Carb okuphansi kwesisindo

-Delile

• 1. Ama-chestnut ane-yoghurt engenalutho
• 2. I-Carb ephansi ye-Apple Pie
• 3. Ukulahlwa kwethanga
• 4. I-crepe efakiwe
• 5. Isinkwa samathanga ku-microwave

Ukudla okuphansi kwe-Carb kungenye lapho umuntu kufanele anciphise ukusetshenziswa kwama-carbohydrate ekudleni, kususe imithombo ikakhulukazi yama-carbohydrate alula, njengoshukela nofulawa omhlophe. Ngokunciphisa ama-carbohydrate, kubalulekile ukulungisa amaprotheni owadlayo futhi wandise ukudla kwakho amafutha amahle, njengamantongomane, ibhotela lamantongomane, ukwatapheya kanye namafutha omnqumo. Funda konke ngokudla okuphansi kwe-carb.

Kodwa-ke, njengoba iningi labantu lisetshenziselwa ukwenza ukudla okulula okune-carbohydrate, njengesinkwa, i-tapioca, amakhukhi, amakhekhe, i-couscous nokunambitheka, kuvame ukuba nzima ukucabanga ngokudla okulula futhi okumnandi ongakufaka kulokhu kudla. Ngakho-ke nazi izibonelo ezi-5 zokudla okulula kweCarb.

1. Ama-chestnut ane-yoghurt engenalutho

Isidlo esingaphansi esisheshayo futhi esisebenzayo se-carb siyinhlanganisela yama-chestnut ne-yogurt elula. Ama-chestnut kanye nembewu kawoyela ngokujwayelekile, njengama-hazelnut, ama-alimondi, ama-walnuts namakinati, acebile emafutheni amahle, i-zinc namaprotheni, ngaphezu kokuba nokuqukethwe okuphansi kakhulu kwe-carbohydrate.

I-yoghurt yemvelo enempilo icebile emaprotheni nasemafutheni, inenani eliphansi le-carbohydrate. Kodwa-ke, ngoba inokunambitheka okumunyu, imboni ivamise ukufaka ushukela ukuthuthukisa ukunambitheka, kepha okuhle ukuthenga iyogathi yemvelo engenashukela, bese ufaka amaconsi ambalwa nje kaswidi ngesikhathi sokudla.

2. I-Carb ephansi ye-Apple Pie

Iphayi le-apula liletha ukunambitheka okumnandi okwehla esiphundu, ngaphandle kokukwazi ukuyiswa ebhokisini lesidlo sasemini ukuyiswa ekilasini noma ukusebenza.

Izithako:

• 1 iqanda
• 1/2 i-apula
• Isipuni esingu-1 sefulawa we-alimondi
• 2 wezipuni ukhilimu omuncu noma i-yogurt elula
• 1 ithisipunii-powder yokubhaka
• I-Culinary stevia sweetener ukunambitha
• Isinamoni ukunambitha
• Ibhotela noma uwoyela kakhukhunathi ukugcoba ipani

Imodi yokulungiselela:

Sika i-apula libe izingcezu ezincanyana bese ubeka eceleni. Shaya iqanda, ufulawa, ukhilimu omuncu noma iyogathi nemvubelo ngomxube noma ngemfoloko. Gcoba ipani ngebhotela noma uwoyela kakhukhunathi bese ushisa kuqala. Bese ufaka isiphuzo nesinamoni, usabalalise izingcezu zama-apula futhi, ngaphezu kwakho konke, engeza inhlama. Mboza i-pan uyivumele ipheke emlilweni omncane imizuzu engaba ngu-7 noma inhlama ibhakwe ngokuphelele. Beka epuletini bese ufafaza isinamoni eyengeziwe ukunambitha.

3. Ukulahlwa kwethanga

Le khukhi icebile ku-vitamin A ovela ethangeni nasemafutheni amahle avela kukakhukhunathi nama-chestnut. Uma uthanda, ungafaki i-sweetener noma amantongomane ku-iresiphi bese usebenzisa inhlama kube sengathi iyisinkwa, uyigcwalise ngoshizi, iqanda noma inkukhu eshisiwe, ngokwesibonelo.

Izithako:

• Amaqanda ama-2
• 1/4 indebe kafulawa kakhukhunathi
• 1/2 indebe yetiye yethanga ebilisiwe
• Isipuni esingu-1 se-sweetener yokupheka
• 1 isipuni esingajulile sepowder yokubhaka
• Isipuni esingu-1 samafutha kakhukhunathi
• Izipuni ezimbili ze-chestnuts ezichotshoziwe kancane (ngokuzithandela)

Imodi yokulungiselela:

Shaya zonke izithako nge-mixer noma i-blender, ngaphandle kwama-chestnuts achotshoziwe. Ngemuva kwalokho, uthele inhlama ibe isikhunta esigcotshiswe ngamafutha noma nge-silicone, engeza amantongomane agayiwe kancane enhlama bese ubhaka kuhhavini ophakathi cishe imizuzu engama-25 kuze kube ukuhlolwa kwe-toothpick kukhombisa ukuthi inhlama iphekiwe. Yenza ama-servings angaba ngu-6.

4. I-crepe efakiwe

Le nguqulo ephansi ye-carb ye-crepioca yendabuko, kepha i-tapioca gum ithathelwa indawo ufulawa we-flaxseed.

Izithako:

• 1 iqanda
• Isipuni esingu-1.5 sefulawa wefilakisi
• ingcosana kasawoti ne-oregano
• 2 wezipuni ushizi oqoshiwe
• 2 wezipuni utamatisi oqoshiwe wokugxilisa

Imodi yokulungiselela:

Hlanganisa iqanda, ufulawa wefilakisi, usawoti kanye ne-oregano esitsheni esijulile bese ushaya kahle ngemfoloko. Faka ushizi notamatisi, noma ukugcwalisa okuthandayo, uphinde uhlanganise. Gcoba ipani ngebhotela, uwoyela womnqumo noma uwoyela kakhukhunathi bese uthele inhlama, uphenduke ube nsundu nhlangothi zombili.

5. Isinkwa samathanga ku-microwave

Le bagel esebenzayo ingenziwa kuzinguqulo ezimnandi nezinomsoco, njengoba kukhonjisiwe ngezansi:

Izithako:

• 1 iqanda
• 50 g wamathanga abilisiwe futhi acubuziwe
• Isipuni esingu-1 sefulawa wefilakisi
• 1 ingcosana yempuphu yokubhaka
• 1 ingcosana kasawoti noma isipuni esingu-1 sekhofi se-sweetener yokupheka

Imodi yokulungiselela:

Hlanganisa zonke izithako, ugcobe inkomishi ngamafutha omnqumo noma uwoyela kakhukhunathi bese uyisa kwi-microwave cishe imizuzu emibili. Uma ukhetha, ungahle wephule umqulu bese uwubeka ku-toaster ukuze ube crispy.

Nazi ezinye izinketho ezingu-7 zokudla okulula ongazisebenzisa emotweni, emsebenzini noma esikoleni: