Zakudya Zofunikira (potumikira)
Malori - 250
Mafuta - 9g
Carbs - 31g
Mapuloteni - 15g
Nthawi Yonse 5 min
Konzani mphindi zisanu , Cook 0 min
Mapemphero 2
Pamene mukuganiza za batala wamkonde, kodi ndi chinthu choyamba chotani chomwe mukuganiza kuti mugwirizane nacho? Mungaganize za zakudya zopatsa thanzi, koma ndikugulitsa nthochi ndikukhala pafupi kapena yachiwiri.
Peanut bata ndi nthochi ndizogwiritsidwa ntchito mwachidwi osati kokha kukwanitsa dzino lokha, komanso kuchepetsa kuthamanga kwa magazi. Pamodzi ndi mafuta otsika a Greek yogurt, duo imanyamula nkhonya yamphamvu kwambiri. Potaziyamu , magnesium, calcium, mapuloteni, ndi zitsulo zonse zimathandiza kuchepetsa kuthamanga kwa magazi, ndipo mchere wotsekemerawu uli ndi zonsezi, ndi 25 peresenti ya potaziyamu yanu yambiri ya tsiku ndi tsiku komanso 10 peresenti ya calcium yanu ya tsiku ndi tsiku. Ilinso ndi magalamu 8 a mapuloteni komanso magalamu asanu ndi atatu a mavitamini pokhapokha akugwira kuti ukhale wodzaza ndi dzino lanu lokwanira.
Kuti musunge shuga ndi sodium yotsika, onetsetsani kuti mukuwerenga lemba la zakudya pa peanut butter. Onetsetsani kumasulira kwachirengedwe komwe kuli bwino kupangidwa ndi zimanga. Mukhoza ngakhale kupukuta nyemba zosagwiritsidwa ntchito mosagwiritsidwa ntchito m'magulu ambirimbiri m'masitolo ambiri.
Zosakaniza
- 1 chikho chochepa mafuta a vanilla Greek yogurt
- Nkhumba yachitsulo 1, yodulidwa
- Supuni 2 yachilengedwe yobiriwira kirimu batala
- Supuni 2 ya nkhono za nkhono
Kukonzekera
- Ikani supuni ya tizilombo mu tizilombo tosungira tizilombo toyambitsa matenda. Masewa a microwave 15 mpaka 20 kapena mpaka mpweya wofewa komanso wosavuta kutsanulira.
- Gawo limodzi la yogurt m'magalasi awiri. Onjezerani theka la magawo a nthochi ndikuwombera ndi theka la batala. Chotsala chotsalira cha yogiti, magawo a banki, ndi batala. Pamwamba ndi nkhono za nkhono ndi kutumikira.
Zosakaniza Zosakaniza ndi Zobwereza
Pofuna shuga wochepetsedwa, gwiritsani ntchito nonfat bwino Chigriki cha yogurt kapena yogurt yogulitsira.
Fukani ndi kokonati kapena mafuta odulidwa m'malo mwa kholao nibs ngati mukufuna.
Mukhozanso kugwiritsa ntchito batala wa amondi m'malo mwa batala.
Malangizo Ophika ndi Kutumikira
Mtedza wa mandimu wa nthochi wamtundu wa kirimba batawunikira bwino.