Konzekerani mafuta apamwamba a mandimu kuti mukhale wathanzi! Pano pali mfundo zonse zodzikongoletseratu zokhazokha zomwe zimakhala zosavuta kuti zikhale zowonjezereka.
Kodi Bokosi la Nkhumba Ndiyani?
Buluu wa mandimu amapangidwa kuchokera ku nthikiti, zomwe zimakhala ndi mafuta owonjezera. Chotsatira? Phala wouma limodzi ndi mafuta ndi ma calories a chikasu.
Ingowonjezerani madzi kuti muwapatse kufalitsa omwe amakonda monga PB nthawi zonse.
Supuni ya 2 yokhala ndi ufa wa PB uli ndi pafupifupi 50 calories, 2g mafuta onse (<0.5g anakhala mafuta), 34mg sodium, 4g carb, 2g fiber, sugar 1g, ndi mapuloteni 6g. Yerekezerani kuti muyeso wa peanut batala, yomwe ili pafupi ndi 195 calories, 16g mafuta onse (3g sat mafuta), 140mg sodium, 7g carb, 2g fiber, shuga 3g, ndi 7g mapuloteni. Inde, ndithudi!
Mungapeze mafuta obiriwira a mandimu pa masamulo a masitolo anu omwe mumakhala ndi nut nut (JIF amapanga mavoti), ndipo akhoza kuitanitsidwa pa intaneti kudzera pa malo ngati Amazon.
Wokonzeka kugwiritsa ntchito ufa wa PB muzipangizo zonse zomwe mumazikonda?
Mfundo Zowonjezeretsa Zakale za Nkhumba Za Mkaka wa Nkhuku
Pangani PB & J Classic
Ndani angatsutse mafuta a kirimba ndi masangweji odzola? Yambani posakaniza supuni 2 za ufa ndi madzi pang'ono; ndiye pang'onopang'ono khalani ndi madzi mpaka pokhapokha mutha kukhala osasinthasintha.
Kenaka, sankhani jelly yanu: Sankhani chinachake chochepetsedwa ndi shuga komanso makilogalamu pafupifupi 25 pa supuni. Mitundu ya Smucker's ndi Welch imayambitsa shuga kwambiri. Ndipo, ndithudi, iwe uyenera kukhala ndi mkate! Tengani magawo a mkate wonyezimira, okhala ndi makilogalamu pafupifupi 45 pa kagawo, kapena 100-calorie yogula masangweketi a buns. Tsopano muli ndi zonse zomwe mukufunikira kuti mukhale ndi calorie ya PB & J.
Sakanizani mu Smoothie kapena Milkshake
Mukhoza kuwonjezera ufawo mwachindunji kwa blender yanu ndi nkhonya ya PB kukoma mu zakumwa zanu. Wokongola kwambiri! Onetsetsani kuti zinthu zina zomwe mukugwiritsira ntchito sizing'ono kwambiri. Yesani mkaka wa vanila wa vanila wosasakaniza, sliced ndi nthochi zowonongeka, ndi vanila kapena chokoleti puloteni powder ndi makilogalamu pafupifupi 100 potumikira. Tsopano ndilo njira ya kuwala kwa smoothie kapena kugwedeza!
Pangani Popsicles Wamtundu Wambiri
Powdered PB ndi kuwonjezeka kwakukulu kuchitidwa ndi chisanu. Posachedwapa, ndayesera ndi mapulogalamu a calorie otsika kwambiri. Iwo ndi ophweka kwambiri kupanga kuposa momwe inu mungaganizire! Pangani ufa wothira mafuta, sakanizani theka la kapu ya PB yopangidwa ndi ufa ndi makapu awiri osakaniza ndi nthochi zowonongeka, 1 chikho chimodzi chosafuta mafuta achigriki, mapaketi awiri opanda calorie sweetener, ndi supuni ya supuni ya vanila. Sakanizani zowonjezera zonse ndikugawanitsa chisakanizocho mu pulasitiki yazing'ono 6. Sungani kwa maola atatu, ndipo voila: amachita-calorie 100!
Onjezerani Kuti Akule Oatmeal
Kukula oatmeal ndichilendo: Kuwonjezera kawiri madzi ndi kuphika kawiri nthawi imapanga gawo lalikulu la oatmeal popanda kuchuluka kwa kalori kuchuluka! Gwiritsani ntchito batala wamkonde woonjezera kuti muonjezere kukoma kwa mbeu yanu yowonjezera oatmeal . Onetsetsani kuti mutumikire mafuta a mandimu mu ufa wanu wokhala ndi chokoma kwambiri.
Ikani ma teaspoons ang'onoang'ono a masitiketi a mini semiseet chokoleti chokhetsera chokoleti-PB!
Gwiritsani Ntchito Muzophika
Buluu wobiriwira wambiri ndi imodzi mwa zatsopano zowonjezera zogulitsa. Mafuta onse a PB, palibe mafuta ndi mafuta owonjezera! Imodzi mwa njira zomwe ndimazikonda kwambiri kuzigwiritsa ntchito mu Pepala la Peanut Blondies. Apuloauce ndi nkhuku ndizo zina zobisika. Mukhozanso kuwonjezera ufawo mwachindunji kuti muume zowonjezera mu maphikidwe ena. Mosiyana ndi chikondamoyo chachikasu, zimasakaniza mosavuta!
Pangani Sauce Yambewu
Msuzi wosungunuka wambiri wamkaka ndi okoma, koma ndi olemera kwambiri mu mafuta ndi ma calories.
Osati pamene mumagwiritsa ntchito batala wa mandimu! Kuti mupange msuzi wofewa koma wonyezimira, kuphatikizapo supuni 1 ½ ya ufa wa PB, ¼ chikho cha amondi chosasakaniza, uchi wa supuni 1, supuni ya supuni ya supuni ya laimu, supuni ya supuni ya laimu, ndi supuni ya supuni yowonongeka adyo, ndi whisk mpaka yosalala. Mutha kumaliza mapulogalamu awiri a kalori. Lembetseni nkhuku kapena veggies kuti mudye chakudya chanu pamlingo wotsatira.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!