Izindlela zokupheka zebhanana ezinama-calories angaphansi kwama-200

-Delile

• 1. Ikhekhe likabhanana kwi-microwave
• 2. Iphunga likabhanana elimnandi
• 3. I-ayisikhilimu ushokoledi nobhanana
• 4. Isinkwa sikabhanana nezinhlamvu
• 5. Ikhekhe likabhanana elingenashukela

Ubhanana uyisithelo esinezinto eziningi esingasetshenziswa kuzindlela zokupheka eziningana, zombili ezimnandi futhi ezimnandi. Kuyasiza futhi ukufaka esikhundleni sikashukela, kuletha ukunambitheka okumnandi ekulungisweni, ngaphezu kokunikeza umzimba nevolumu kumakhekhe nophaya.

Ithiphu enhle ukusebenzisa ubhanana ovuthiwe ngaso sonke isikhathi, ngoba lokhu kuzokwenza kube mnandi kakhulu futhi kungabambi amathumbu.

1. Ikhekhe likabhanana kwi-microwave

Ukulahla ubhanana kwi-microwave iresiphi esheshayo nesebenzisekayo, ecebile ngemicu esiza amathumbu futhi enama-kcal angama-200 kuphela.

Izithako:

• Ubhanana o-1 ovuthiwe
• 1 iqanda
• 1 ikhola lesobho eligcwele ama-oats noma i-oat bran
• isinamoni ukunambitha

Imodi yokulungiselela:

Shaya iqanda ngemfoloko esitsheni ebumba ukulahlwa, njengesitsha sokudla okusanhlamvu. Xoxa ubhanana bese uxuba zonke izithako esitsheni esifanayo. I-Microwave imizuzu engu-2: 30 ngamandla agcwele. Uma i-muffin inamathela esitsheni, isilungele ukudliwa.

2. Iphunga likabhanana elimnandi

I-pancake kabhanana inhle ngalezo zikhathi lapho ufuna ukudla i-sweetie, ngoba, ngaphezu kokuthi usuvele unokunambitheka okumnandi, ingagcwaliswa futhi nge-jelly yezithelo engenashukela, imvula yezinyosi noma ibhotela lamantongomane. Ipancake ngayinye icishe ibe yi-135 kcal.

Izithako:

• 1/2 indebe yama-oats
• 1/2 ubhanana ovuthiwe
• 1/2 isipuni sokupheka powder
• 40 ml (1/6 indebe) yobisi
• 1 iqanda
• Isinamoni oluyimpuphu ukunambitha

Imodi yokulungiselela:

Shaya zonke izithako ku-blender bese wenza ama-pancake ama-2 ku-nonstick skillet ngamafutha omnqumo amancane noma uwoyela kakhukhunathi. Uma ungafuni ukwenza ama-pancake ama-2 ngasikhathi sinye, inhlama ingagcinwa esiqandisini amahora angama-24.

3. I-ayisikhilimu ushokoledi nobhanana

Ibhanana ice cream iyashesha ukwenza futhi ibulale izifiso zoswidi. Okufanelekile ukuxuba u-ayisikhilimu nemithombo yamafutha noma yamaprotheni, efana ne-peanut butter noma i-whey protein, njengoba iba nomsoco kakhulu futhi inciphise umfutho wokukhiqizwa kwamafutha. Noma kunjalo, ingenziwa futhi ngobhanana kuphela.

Izithako:

• 1 ubhanana
• 1 ikholamu lesobho lamantongomane
• I-1/2 col yesobho le-cocoa powder

Imodi yokulungiselela:

Sika ubhanana zibe izingcezu bese uqandisa. Susa efrijini bese ufaka ku-microwave imizuzwana eyi-15 kuphela, ukulahlekelwa yiqhwa. Shaya ubhanana nezinye izithako nomxube ngesandla noma nge-blender.

4. Isinkwa sikabhanana nezinhlamvu

Lesi sinkwa siyashesha futhi kulula ukusenza, siyindlela enhle yokushintsha izinkwa ufake izithasiselo ezithengiswa esitolo.Ngaphezu kwalokho, icebile ku-fiber, isiza ukukunika ukusutha okukhulu, ukulawula i-glucose yegazi nokwenza ngcono ukusebenza kwamathumbu. Isigaxa ngasinye esingu-45 g singama-100 kcal.

Izithako:

• Amayunithi amathathu kabhanana
• 1/2 indebe ye-chia ezinhlamvini
• 2 ikholamu lesobho lamafutha kakhukhunathi
• Amaqanda ama-3
• 1 inkomishi ye-oat bran
• 1 ikholomu yesobho le-powder baking
• Isinamoni oluyimpuphu ukunambitha

Imodi yokulungiselela:

Knead ubhanana bese ushaya zonke izithako ku-blender. Ngaphambi kokuyithatha ukubhaka, fafaza isesame phezu kwenhlama. Ihhavini ngama-degree angama-200 cishe imizuzu engama-20-30. Yenza cishe ama-servings ayi-12.

5. Ikhekhe likabhanana elingenashukela

Leli khekhe lonke licebile nge-fiber namafutha amahle, asiza ukulawula i-cholesterol futhi ikunikeze ukusutha okwengeziwe. Isigaxa ngasinye esingu-60 g singama-175 kcal.

Izithako:

• 1 inkomishi yama-oats noma i-oat bran
• 3 Ubhanana ovuthiwe
• Amaqanda ama-3
• Izipuni eziyi-3 zigcwele umvini omisiwe
• 1/2 inkomishi Amafutha kakhukhunathi
• 1 isipuni sinamoni oluyimpuphu
• 1 ikholomu yempuphu yokubhaka engajulile

Imodi yokulungiselela:

Shaya konke ku-blender (inhlama iyahambisana kakhulu) bese uyisa kuhhavini ophakathi imizuzu engama-30 noma kuze kuphume i-toothpick yomile. Uma ukhetha omisiwe wonke, vele uwafake enhlama ngemuva kokushaya konke okuku-blender. Yenza ama-servings ayi-10 kuye kwayi-12.

Bheka futhi izindlela zokupheka ukuze ujabulele ikhasi likabhanana.