Ngati simukudziwa, zipatso ndi zabwino kwambiri! Si zokoma zokha, koma anyamatawa amanyamula nkhonya yaikulu. Yambiri ya antioxidants ndi mavitamini, iwo ali otsika kwambiri ndipo ali ndi thanzi labwino kwambiri. Iwo ndi abwino ngakhale kwa maonekedwe anu! Ndipo chifukwa cha kukhuthala kwawo, iwo ndi abwino kwa aliyense amene amamva njala nthawi zonse . Nazi mabulosi atatu odzaza maphikidwe kuti mupite.
Chokoleti & Buluu wa Nkhuku Zowonongeka Maluwa a Strawberries
Njira yonse: ma calories 148, 4.5g mafuta onse (1.5g anakhala mafuta), 187mg sodium, 21.5g carb, 5.5g fiber, 11.5g shuga, 10.5g mapuloteni
Chotukuka ichi ndi mchere wothamanga pa PB & J. Ndi zophweka monga momwe zingakhalire kukwapula-zokhazokha zitatu, ndipo zakonzeka maminiti 10! Achenjezedwe: Mungafune kuwirikiza (kapena katatu) Chinsinsi kuti musamagawane.
1. Mu mbale yosakaniza, kuphatikiza 1/4 chikho cha ufa wa mandimu ndi supuni 2 madzi. Sakanizani mpaka yosalala, yunifolomu, yandiweyani, ndi yokoma. Ngati ndi kotheka, sakanizani madzi mu supuni 1 increments.
2. Lembani tsinde limathera 6 strawberries, 1/2 inche pansi pa tsinde, powululira chitseko mu mabulosi onse. Gwiritsani ntchito supuni yochepa kuti muchotse pafupi theka la thupi mkati mwa mabulosi.
3. Sakanizani PB osakaniza pansi pa thumba la pulasitiki, chotsani pamphuno pa ngodyayi kuti mupange dzenje, ndikupakanizako muzitsamba.
4. Sakanizani supuni 1 ya chokoleti cha mini chosakaniza mu PB osakaniza. Yambani kuyamwa.
Pamwamba pa Berry Mango Smoothie
Njira zonse: 122 makilogalamu, 0g mafuta onse (0g anakhala mafuta), 2mg sodium, 31.5g carbs, 4g fiber, shuga 25g, 1g mapuloteni
Smoothies ndi imodzi mwa njira zabwino kwambiri zotengera zipatso. Izi smoothie zimaphatikizana ndi strawberries ndi mango, masewero opangidwa kumwamba.
Langizo: Mukamagula zipatso zowonongeka, onetsetsani kuti palibe shuga yonjezedwa.
1. Onjezerani izi zowonjezereka kwa blender: 3/4 chikho cha mango chunks (tcheru pang'ono), 1/2 chikho chodulidwa opanda nkhaka, 5 masamba oundana (masamba okwanira 12), supuni ya supuni imodzi ya madzi a mandimu, Pulogalamu ya 1 yokhala ndi calorie (monga Truvia), 1 chikho chinaphwanya ayezi (pafupifupi 6 madzi oundana), ndi madzi 3/4 kapu.
2. Kokani mofulumira mpaka kulala, kuima ndi kuyambitsa ngati kuli kofunikira.
3. Thirani, sipeni, ndipo musangalale!
Hot 'n Fruity Quinoa Bowl
Zosakaniza zonse: 252 makilogalamu, 5.5g mafuta onse (0g anakhala mafuta), 295mg sodium, 45.5g carbs, 8g fiber, 8g shuga, 7.5g mapuloteni
Pitani pa oatmeal! Lankhulani moni kwa quinoa mu mbale yanu yam'mawa. Inde, mutha kukhala ndi quinoa kwa kadzutsa. Ndi mapuloteni athunthu, omwe amatanthauza kuti ali ndi amino zomwe thupi lanu limafunikira. Quinoa ndi yofewa kwambiri, choncho tibweretsani zipatso zabwino. Kuwasenzetsa, ndipo muli ndi chakudya chimodzi chokhutiritsa! (PS Ngati oatmeal ikufulumira kwambiri, pangani mbale yochuluka popanda kuchuluka kwa kalori.)
1. M'phika losatetezera, phatikizani chikho cha 1/4 chophika chophika (chotsukidwa bwino) ndi pakiti imodzi ya calorie yosakaniza (monga Truvia), 1/8 supuni ya sinamoni, ndi mchere wa mchere. Sakanizani chikho cha 3/4 chikho chosatulutsa vinyo wamchere ndi 1/3 chikho madzi.
2. Bweretsani ku chithupsa, ndikuchepetseni kuti musamve. Cook ndi kusonkhezera mpaka madzi ambiri atengeka ndipo quinoa yophika bwino, mphindi 12 mpaka 14.
3. Onetsetsani 1/4 chikho chilichonse cha blueberries, raspberries, ndi strawberries. Ndi mabulosi akuphulika mkamwa mwako!
Yambani kuphatikiza zipatso mu moyo wanu wa tsiku ndi tsiku, ndipo mudzakhala mukuchita bwino thupi lanu. Ndipo gwiritsani kanjira kozizira ngati mumawagulitsa; Zipatso za mazira ndizochepa mtengo kuposa zatsopano, ndipo zimagwira ntchito maphikidwe!
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!