Malo Otsuka Mwamsanga ndi Osavuta
Zingakhale zovuta kuti mudziwe zomwe mungakondwereko kadzutsa mukakhala watsopano ku carb kudya . Ngati mumakonda kugwiritsa ntchito bokosi la mkate, mkate, kapena paketi ya oatmeal, ikhoza kudzetsa mantha kuti muzindikire kuti mukuyenera kupanga ndondomeko yosiyana siyana yam'mawa. Koma musadandaule, pali zakudya zosiyanasiyana zam'mawa zam'mawa.
Mazira
Mazira sayenera kukhala aulesi Lamlungu m'mawa. Nazi njira zina zomwe zimawathandizira mofulumira ndi zosavuta:
- Oyamba kumene angafunike kutsindika momwe angapangire mazira m'njira zosiyanasiyana. Nkhani yabwino ndi yakuti mukhoza kuphika m'njira zosiyanasiyana, kuchokera kuwira ndi kuphika kuti mukhale mwachangu komanso ngakhale microwaving. Mukhoza kugula mazira abwino owiritsa ngati simukufuna kukangana.
- Pangani masamba a frittata ndikuwotchera kapena mafiriji opangira firiji kuti mutulutse ndi microwave. Frittata ndi mtundu wina wa mtanda pakati pa omelet ndi quiche, opangidwa pa stowe ndipo nthawizina amatha mu uvuni. Frittata ndi njira yabwino yogwiritsira ntchito zamasamba zotsalira chifukwa mungathe kuyika masamba alionse omwe mukufuna. Ku Italy, frittatas ndizofala nthawi ya madzulo omwe amabwera kuchokera kunyumba. Sizitenga nthawi yaitali kuti mupange, ndipo mutha kuzigwiritsa ntchito pazinthu zingapo.
- Zimakhala zosavuta kumangokhalira kukwiyitsa nkhuku ndi tchizi ndi mazira. Mukhoza kupanga zilembo zazikuluzikulu ndikusunga zina muzipangizo zapulasitiki za zip.
- Omelets ndi njira ina yabwino yogwiritsira ntchito nyama ndi masamba otsala.
- Kuthamanga kwa mazira otukuka kapena okazinga nthawi zonse amapanga mwamsanga. Ngati mutha kuyesa kupukuta mazira okazinga ndi poto mungathe kudulapo. Kutumikira mazira ndi zipatso za shuga otsika ndi fulakesi muffin , ndipo muli ndi kadzutsa kwathunthu.
- Mazira Florentine ndi njira yophweka pogwiritsira ntchito sipinachi yaiwisi.
Nkhosa
Nkhosa zingakhale zovuta pa chakudya chochepa cha carb chifukwa chakuti ali ndi mavitamini apamwamba chifukwa cha chikhalidwe chawo. Nazi njira zina kuzungulira:
- Mbewu zina zoziziritsa, monga Special K, tsopano zimabwera mu mawonekedwe otsika kwambiri. Ngakhalenso bwino ndi ena mwa tirigu wambiri, monga All Bran ndi Fiber One. Muyenera kufufuza mosamala malembawo, monga momwe kusintha kumasinthira.
- Pali zakudya zina zamtengo wapatali, monga Flax-O-Meal, zomwe zingagulidwe pa intaneti. Kapena, mukhoza kupanga mbewu ya fakitale mu mbale yanu.
- Mukhoza kupanga granola yanu yochepa pogwiritsa ntchito mtedza ndi mbewu m'malo mwa oatmeal kapena mbewu zina osati kuwonjezera shuga.
- Anthu ena opanga mankhwala amapanga zonunkhira za tirigu pogwiritsa ntchito mazira ndi tchizi ta ricotta.
- Zomwe sizikuwoneka, mukhoza kupanga mapuloteni a masamba (TVP) oatmeal omwe ndi odabwitsa ngati chinthu chenicheni.
Zakudya Zakudya Zam'mawa
Muyenera kusintha ngati mchitidwe wanu wa kadzutsa umaphika katundu ndi tosonga kuti muchepetse ma carbu.
- Muffin, biscuits, ndi mikate ina ikhoza kupangidwa kuchokera ku ufa wa fulakesi, chakudya cha amondi , ndi zina zowonjezera .
- Gulani zosakaniza zochepa kwambiri za carb, kapena muzizipanga poyambira .
- Mavitamini a microwave zakusakaniza ndizo zabwino. Ikani ufa wa fulakesi ndi / kapena amondi mu mbale ndi madzi, dzira, ndi zokometsera monga zipatso, kirimu, kirimu batala. gwiritsani ntchito malingaliro anu. Mukhozanso kupanga mbeu ya chia pudding pachabe popanda kuphika, kuphatikizapo yogurt ndi madzi ndi firiji usiku wonse.
Yogurt, Kanyumba Kanyumba, Ricotta, Tofu
Sankhani mkaka wotsika kwambiri ndi zakudya za soya kuti muzisangalala ndi kadzutsa.
- Zakudya za mkaka zosakaniza monga yogurt , kanyumba tchizi, kapena ricotta zingakhale pamodzi ndi zipatso, monga zipatso zakuda, ndi mtedza kapena mbewu ya fulakesi kuti mupange kadzutsa mwamsanga.
- Zonse mwazomwezi zingagwiritsidwe ntchito pokonzekera kadzutsa ndikugwedeza ndi puloteni ufa ndi zipatso kapena zokometsera. Kapena, kugwedeza kungapangidwe ndi puloteni yokha komanso mkaka wa soy wosatulutsidwa, kefir, kapena madzi.
- Gwiritsani ntchito tofu monga mapuloteni apakati. Kugwedeza kungapangidwe kuchokera ku tofu wofewa, pomwe mitundu yolimba imatha kugwiritsidwa ntchito mu tofu ndi zina.