Ama-Strawberry e-ushokoledi
Isiraphu ye-chocolat igcwalisa ukukhethwa kwe-chocolate, futhi ama-strawberries athile kakhulu ngamavithamini nange-fiber. Ngenxa yale nhlanganisela kungenzeka ukuthola izingxenye ezinhlanu ezinconywayo zezithelo ngosuku.
Indlela yokwenza iresiphi
Faka ama-strawberry angu-8 ku-2 tbsp. izinkezo ze-ushukela isiraphu nefriji. Inani lomsoco ngokukhonza (8 ezinkulu ama-strawberry amajikijolo nama-2 wezipuni).
• Amafutha angu-3% (amafutha angu-0.5 g, ama-0 g agcwele)
• 93% ama-carbohydrate (33 g)
• amaprotheni angu-4% (1 g)
• amagremu amane e-fiber
• 20 mg we-calcium
• 1 mg wensimbi
• 26 mg we-sodium.
Lena yindlela enhle yokwanelisa uthando lwechocolate, cishe ngaphandle kokudla. Futhi uma udilika i-strawberry ku-ushokoledi omnyama obuncibilikile, uzothola futhi icala elengeziwe lama-antioxidants.
Abathandayo i-yogurt efrijini enamafutha e-frozen
Ngithole lokhu "isidlo sokuqeda ukoma," ehlezi echibini ngesikhatsi sokuzalwa kwami e-Caribbean. Kuyinto enhle futhi ngesikhathi esifanayo ukudla okunomsoco. Ngesinye isikhathi ngiyipheka kusuka ku-cranberry juice - umphumela ujabulisa nje.
Indlela yokwenza iresiphi
Hlanganisa ama-450 g we-yogurt ephansi ngaphandle kwama-fillers kanye no-230 ml we-lemonade efriziwe efriziwe, uthele amafomu angu-6 nge-ayisikhilimu bese ubanda. Ukudla okunomsoco ukukhonza ngamunye (ifomu elilodwa le-ayisikhilimu):
• amafutha angu-0%
• 83% ama-carbohydrate (23 g)
• amaprotheni angu-17% (5 g), i-fibre ngenani elincane
• 153 mg we-calcium
• 0.34 mg wensimbi
• 60 mg we-sodium.
I-yogurt iqukethe i-calcium eningi njenge-ayisikhilimu, kodwa akukho nakancane amafutha. Nakuba i-lemonade ivuselela kakhulu, cishe ayisinikezi izakhi. Ukuze ukwandise umthamo we-vitamin C, faka izithelo ezintsha noma ujusi we-lemon elifakwe engxenyeni ngaphambi kokukufaka efrijini.
"Umzimba" wendiza yamathambo
Indlela yokwenza iresiphi
Hlanganisa indebe 1 ye-puree yamathinini angenasiphundu (amazambane ahlambulukile okudla kwezingane) kanye nephakeji elilodwa lenhlanganisela ye-vanilla engenamafutha ukuze i-pudding esheshayo. Engeza, uvuse kancane kancane, u-2 izinkomishi zobisi lwe-skim, i-pinch ye-sinamoni, umquba noshukela esikhundleni sokunambitha. Beka ingxube esilungisiwe kusuka ku-fat fat preform yefulawa ogcwele okusanhlamvu kanye nefriji okungenani imizuzu engama-30, bese uyihlobisa b st. izinkezo zekhrimu ehlutshiwe.
Ukudla okunomsoco ukukhonza ngamunye (1/6 pie):
• Amafutha angu-26% (ama-7 g, 1 (ama-5 g amafutha agcwele)
• Ama-carbohydrate angama-66 (41 g)
• amaprotheni angu-8% (5 g)
• 1.5 amagremu we-fiber "121 mg we-calcium
• 1 mg wensimbi • 403 mg sodium.
Umbono wesondlo sokudla
Ingilazi yamathanga ekheniwe iqukethe inani elikhulu lamavithamini A no C, i-potassium ne-fiber, futhi konke lokhu - ama-calories angu-83. Futhi ngenxa ye-pudding nobisi, ukugcwaliswa kuyoba nokuhambisana okunamandla ngaphandle kwamafutha agcwele futhi i-cholesterol, equkethwe ukhilimu namaqanda kusukela ku-iresiphi yendabuko ye-pie yamathanga.
I-apple enamakha ephuziwe-amnandi
Susa umgogodla kusukela engxenyeni ye-apula engaphenduliwe (sebenzisa noma yikuphi uhlobo lwe-apula ehlala eqinile ngesikhathi sokupheka) bese ugcwalisa isipuni 1 soshukela obomvu nesinki sesinamoni; faka i-apula esitsheni esingafuni ukushisa futhi umboze nge-tape ekhishini. Bhaka ku-microwave cishe imizuzu engaba ngu-2 kuya kwengu-4; Phuma kuhhavini bese uhlobisa indebe ye-1/2 ye-vanilla yogurt ephansi-fat.
Ukudla okunomsoco ngamunye ukukhonza:
• amafutha angu-0%,
• Ama-carbohydrate angu-90 (32 g), "amaprotheni angu-10% (4 g),
• 2 g fiber,
• I-313 mg ye-calcium,
• 0.4 mg wensimbi,
• 46 mg sodium.
Umbono wesondlo sokudla
Ngesikhathi ugcina i-apple ikhasi, uzothola isilinganiso esikhulu se-fiber. Futhi i-yogurt inikeza amaprotheni ne-calcium.
Izithelo ezivuthiwe smusi
Ku-processor yokudla, mix 1 inkomishi ye-yogurt ephansi ye-vanilla yogurt, 1 ingilazi yezithelo eziqhwa (isb. Imango, amaphisile noma amanye amajikijolo) kanye nomshukela odlayo odlayo, ohlangene nokuqina okunamandla.
Ukudla okunomsoco ngamunye ukukhonza:
• Amafutha angama-3% (ama-1 g amafutha agcwele)
• Ama-carbohydrate angu-86% (57 g)
• amaprotheni angu-11% (7 g)
• ama-4glass
• 92 mg we-sodium.
Umbono wesondlo sokudla. Yindlela enhle kakhulu yokuthola ama-fibre amaningi, amavithamini namaminerali kusuka kumakhayidi akho afriziwe. Futhi le recipe izokunika okungaphezulu kwesigamu ukudla kwakho kwansuku zonke kwe-1000 mg ye-calcium.
Amafutha we-soya ne-nut-chocolate okunamathiselwe
Dry in the toaster isigamu somqulu wefulawa ogcwele ukolweni bese usakazeka kuso 1 tbsp. i-spoonful of oil soybean kanye ne-1 tbsp. isipuni se-chocolate unamathisele.
Ukudla okunomsoco ngamunye ukukhonza:
• Amafutha angu-30% (ama-gramu angu-4, ama-0.7 g amafutha agcwele)
• Ama-carbohydrate angu-57% (18 g)
• amaprotheni angu-13% (4 g)
• 3 g we-fiber
• 102 mg we-calcium
• 1 mg wensimbi
• 241 mg we-sodium.
Umbono wesondlo sokudla. Ubuningi obunhlamvu obuncane buwumthombo omuhle kakhulu we-fiber, i-vitamin B ne-carbohydrate eyinkimbinkimbi enika amandla. Amafutha we-soya iyimithombo egcwele yamaprotheyini, aqukethe amanoni amancane, futhi ukunambitheka kwe-nut-chocolate kunikeza ukunambitheka okunjalo okucebile okuwudinga kakhulu kakhulu.
Isinkwa sonke, ukhilimu namajikijolo
Spread on 1 isinkwa kusuka kufulawa ogcwele ukolweni 2 tbsp. i-spoon ye-fat-fat cream ekhisi bese uyihlobisa i-1/3 indebe ye-strawberries enontiwe noma 2 tbsp. izinkezo zezithelo ezisemathinini.
Ukudla okunomsoco ngamunye ukukhonza:
• Amafutha angu-17% (ama-gramu angu-2, ama-g agridi angu-0.5 g)
• Ama-carbohydrate angu-61 (16 g),
• amaprotheni angu-22% (5 g)
• 1.5 amagremu we-fibre
• I-66 mg ye-calcium • 1 mg we-iron
• 249 mg sodium.
Umbono wesondlo sokudla
Lena indlela ehlakaniphile yokufeza ukunambitheka nokubunjwa kwe-cheesecake ngaphandle kwamafutha. Kungcono ukuthi usebenzise izithelo ezintsha, kodwa uma nonke ukhetha uketshezi, ukhethe lezo zitshalo ezisetshenzisiwe njenge-sweetener, hhayi isiraphu ye-corn-high-fructose.