Ierberberries kwi tsholatshi
Isiraphu ye-chocolate iyanelisa i-chocolate, kwaye i-strawberries inotyebi kakhulu kwiivithamini kunye ne-fiber. Siyabulela kule nhlanganisela kunokwenzeka ukuba ufumane iziqhamo ezinhlanu ezicetywayo zeziqhamo ngosuku.
Indlela yokwenza iresiphi
I-Dip 8 strawberries kwi-2 tbsp. iipuni zeetrophule kunye nefriji. Ixabiso lentlawulo ngokukhonza (8 amajikijolo amakhulu e-strawberry kunye neepuniji ezi-2 eziphantsi kwe-chocolate)
• I-3% ifuthe (i-0.5 g, i-0 g i-fat oil)
• 93% i-carbohydrate (33 g)
• 4% iprotheni (1 g)
• 4 amagremu wefiber
• 20 mg ye calcium
• 1 mg yesitye
• 26 mg ye sodium.
Le yindlela enhle yokwanelisa uthando lwe tshokoleta, phantse ngaphandle kokunyuka. Kwaye xa uthetha i-strawberry kwi tshokolethi ebomnyama, uya kufumana i-charge eyongezelelweyo ye-antioxidants.
Abathandayo i-lemon ice cream e-fatty free-yogurt yogurt
Ndifumene isidlo "sokumisa ukoma," ehleli ngaselunxwemeni ngethuba lokutshatyalaliswa kwintsapho yaseCaribbean. Lihle kakhulu kwaye ngexesha elifanayo londla ukutya. Ngamanye amaxesha ndiyipheka kwiphunga le-cranberry - umphumo unjengeqhayiya.
Indlela yokwenza iresiphi
Hlanganisa i-450 g ye-yogurt ephantsi ye-fat yogurt ngaphandle kwe-fillers kunye ne-230 ml ye-lemonade egxininisiweyo, ethulule kwiifom ezi-6 ze-ice cream kunye ne-frozen. Inani lezondlo ekusebenzeni (1 ifomu ye-ayisikrimu):
• 0% yeoli
• 83% i-carbohydrate (23 g)
• Iprotheni ye-17% (5 g), i-fibre ngenani elincinci
• 153 mg ye calcium
• 0.34 mg yentsimbi
• 60 mg ye sodium.
I-yogurt iqukethe i-calcium eninzi kwi-ayisikrimu, kodwa akukho nanye inqatha. Nangona i-lemonade ivuselela kakhulu, cishe ayinasisondeza. Ukwandisa umthamo wevithamini C, faka izityalo ezintsha okanye utyisi wemon le mmondi kumxube ngaphambi kokufaka efrijini.
"Umzimba" wepenki
Indlela yokwenza iresiphi
Hlanganisa i-1 indebe ye-puree yamathanga angenasiphunga (amazambane ahlambulukileyo ekutya ukutya kwasebantwaneni) kunye nephakheji eli-1 le-vanilla engenawo amanqatha. Yongeza, uvuselele ngokukhawuleza, iikomityi zobisi zobisi, i-pinch ye-sinamon, i-nutmeg kunye ne-sugar substitute. Beka umxube kwilungiselelo elivela kwinqwelo elincinci le-fat fat preform of grain-grain flour and refrigerate okungenani imizuzu engama-30, ke uyihobise. iipuni zekhrimu ehlanjwe ngekhwele.
Inani lezondlo ekusebenzeni (1/6 pie):
• Amafutha angama-26% (7 g, 1 (5 g)
• Ama-carbohydrate angama-66 (41 g)
• 8% iprotheni (5 g)
• 1.5 amagremu e-fiber "121 mg ye-calcium
• 1 mg yesinyithi • 403 mg ye sodium.
Umbono wesondlo sokutya
Iglasi lempompo elikhuni liqukethe inani elikhulu lamavithamini A kunye noC, i-potassium kunye ne-fiber, kunye nazo zonke - iikhalori eziyi-83. Yaye ngokubulela ekugqibeleni kunye nobisi, ukuzaliswa kuya kuba nokuhambelana okunamandla ngaphandle kwamafutha amaninzi kunye ne-cholesterol, equlethwe kwi-ukhilimu kunye namaqanda kwi-recipe yendabuko yepayi yamathanga.
I-apicy
Susa umnqweno ukusuka kwisiqingatha se-apula engaphendulwanga (sebenzisa nayiphi na iipulo ehlala isomelele ngexesha lokupheka) uze uyigcwalise nge-1 ithispoon yeshukela e-brown kunye ne-pinch ye-sinamon; fake i-apula kwisitya esingaphephekiyo kunye nokugubungela ngentambo yekhitshi. Bhaka kwi-microwave malunga nemizuzu engama-2 ukuya kwe-4; Phuma ehovini uze uyihombe indebe ye-yogurt ye-vanilla ephantsi.
Ixabiso lokutya ngexesha lokukhonza:
• 0%
• i-90% ye-carbohydrate (32 g), "iproteinyini ye-10% (4 g),
• 2 g fiber,
• 313 mg ye calcium,
• 0.4 mg yentsimbi,
• 46 mg ye sodium.
Umbono wesondlo sokutya
Ngoxa ulondoloze i-apple peel, uza kufumana umthamo omkhulu wefiber. I-yogurt inikeza iprotheni ne-calcium.
Isiqhamo esineqabileyo smusi
Kwi-processor yokutya, xuba 1 inkomishi ye-yogurt ye-vanilla ephantsi, i-1 ingilazi yeziqhamo ezinqabileyo (umzekelo, imango, i-peaches okanye nawaphi na amajikijolo) kunye ne-sugar substitute substitute, i-whisking to a thick,.
Ixabiso lokutya ngexesha lokukhonza:
• amafutha e-3% (1 g amafutha azalisiweyo)
• 86% i-carbohydrate (57 g)
• Iproteinyini ye-11% (7 g)
• ezineglasi
• 92 mg ye sodium.
Umbono wesondlo sokutya. Yindlela enhle kakhulu yokufumana i-fibre ngaphezulu, iivithamini kunye neemaminerali kwi-dessert yakho efriziwe. Yaye le recipe iya kukunika ngaphezu kwesigamu sakho sokudla kwansuku zonke i-1000 mg ye-calcium.
Ioli ye-soya kunye ne-nut-chocolate
Dry kwi-toaster isigxina somqolo wengqolowa opheleleyo kwaye usasaze kuyo 1 tbsp. i-spoonful yeoli ye-soya kunye ne-1 tbsp. i-spoon ye tshokoleta unamathisele.
Ixabiso lokutya ngexesha lokukhonza:
• amafutha angama-30% (4 amagremu, i-0.7 g)
• I-57% ye-carbohydrate (18 g)
• Iiprotheni ezingama-13% (4 g)
• 3 g yefiber
• 102 mg ye-calcium
• 1 mg yesitye
• 241 mg ye sodium.
Umbono wesondlo sokutya. I-bun egciniweyo yintsimi ye-fiber, i-vitamin B kunye ne-carbohydrates edibeneyo enika amandla. Ioli ye-soyayi ngumthombo weprotheni ogcweleyo, oqulethe i-fat fatated, kunye ne-nut-chocolate paste inikezela ngolu hlobo olutyebileyo olulifunayo.
Isonka sonke, ukhilimu kunye namajikijolo
Ukusa kwi-1 isinkwa ukusuka kumgubo wengqolowa opheleleyo 2 tbsp. i-spoon ye-fat-fat cream e-cream ethengisa i-1/3 indebe encinci i-strawberries okanye i-2 tbsp. iipuni zezityalo eziqingqiweyo.
Ixabiso lokutya ngexesha lokukhonza:
• i-17% yeoli (2 grams, 0.5 g)
• i-61% i-carbohydrate (16 g),
• Iiprotheni ezingama-22% (5 g)
• 1.5 amagremu e-fiber
• 66 mg ye-calcium • 1 mg yesitye
• 249 mg ye sodium.
Umbono wesondlo sokutya
Le ndlela yindlela eqhelekileyo yokufezekisa ukunambitheka nokubunjwa kwe-cheesecake ngaphandle kwamafutha. Kulungile, ewe, ukusebenzisa izityalo ezintsha, kodwa ukuba nonke nithanda ukotya, khetha ezo ziqhamo zesoqhamo ezisetyenzisiweyo, kunye ne-sulfurse ye-corn syrup.