Tengani zakudya izi zokhutiritsa
Pamene shuga lanu la magazi limathamanga ndi kusakanikirana kosautsa, mumakonzekera. Ngakhale makapu ena a mbatata kapena cokokie akhoza kukhutira kukoma kwanu nthawi yomweyo, zosankha za shuga ndi mchere sizidzakupangitsani kuti mumve nthawi yonse. M'malo mwake, zokometsera zokhala ndi mitsempha yapamwamba, mafuta abwino, ndi mapuloteni ambiri amakupatsani chakudya mpaka mutadya.
Zingakhale zabwino ngati takhala ndi nthawi zonse ndi mphamvu zopangira zakudya zopatsa thanzi pa nthawi iliyonse, koma zoona zake ndi zambiri. Mwamwayi, pali masewera otukuka omwe asanakhalepo omwe amapereka zosankha zabwino. Inde, izi sizimatanthawuza kuti aliyense wa iwo akhoza kudyedwa ndi kusiya, koma kuti nthawi zina zowonongeka pamene zipatso ndi ndiwo zamasamba sizikhala zosakwanira, izi zowonjezera zimakulungidwa bwino.
Pemphani kuti mupange zosankha zabwino zopatsa thanzi zomwe mungagule tsopano.
Ma Rbbars awa akukweza chophimba pamapuloteni omwe amavomereza bwino ndipo amakukomerani. Zosakaniza zimatchulidwa pomwepo kutsogolo kwa galasi, molimba mtima monga momwe zingakhalire: azungu azungu, ma almond 6, 4 mashesa, 2 masiku.
Iwo amabwera mu zokoma zosiyanasiyana kuphatikizapo apulo sinamoni, buluu ndi, chokoleti cha khofi. Tsamba la mchere wa chokoleti lili ndi makilogalamu 210, mapiritsi 12 a mapuloteni, ndi 14 magalamu a shuga (palibe omwe ali ndi shuga wowonjezera). Amakondomu amakonda kukoma ndi mndandanda wosavuta wa zosakaniza mu Rxbars.
Kwa pulogalamu yowonjezera mapuloteni pamtunda, mapaketi a mapulaneti a almond a mapleti a Justin ndi ovuta kuwomba. Chikwama chilichonse cha 1.15-ounce chiri ndi magalamu 6 a mapuloteni, 2 magalamu a fiber, ndi magalamu atatu a shuga. Iwo ndi okwera pofikira pa zipatso kapena zowononga kapena kumangodya kumene kuchokera ku thumba. Ndipo kambiranani za zosavuta: ingowaponyera mu bokosi la masana, chikwama, kapena galimoto yanu nthawi iliyonse yomwe mukusowa mwamsanga. Sasowa firiji iliyonse.
Justin akupatsanso zowonjezera zina monga nsomba zakuda, uchi wamkonde, amondi wamtengo wapatali, amondi a amondi, amondi a amondi, ndi chokoleti cha hazelnut. Mukagula izi finyani mapaketi ambiri, ndi njira yodalirika yopangira masana.
Kwa masiku ogwira ntchito pamene mukusowa chakudya chamadzulo cha m'mawa kuti muthandizire kuti mudye chakudya chamasana, iyi yogurt ya yogurt yochokera ku Siggi ndiyo yabwino kwambiri kusiyana ndi maswiti omwe ali mu vending machine. Ndi makilogalamu 100 okha ndi ma gramu a mafuta, chikho chilichonse cha yogurt chimanyamula 14 magalamu a mapuloteni. Zosakaniza zonse ndi zachibadwa chifukwa mkaka umachokera ku ng'ombe zonenepa. Siggi amakhalanso ndi zokoma zosiyanasiyana kuphatikizapo vanila, rasipiberi, ndi sitiroberi.
Onetsetsani kuti chotupitsa ichi chiri ndi magalamu 9 a shuga, koma ndizochepa pang'ono kuposa yogurts zina, zomwe zingakhale ndi magalamu 25 a shuga. Ngakhale kuti mtunduwu ndi wotsika mtengo kuposa ma yogurts ena, makasitomala amakamba za kukoma. "Palibe kuyerekezera mu kanjira ka yogurt," wolemba wina analemba.
Kaya mukuyenda njira yovuta kapena mukuyesera kudutsa tsiku la carpools ndi malo ogulitsa, nthawi zina tonse timafunikira mphamvu. Mizati iyi kuchokera ku Cliff imapereka mwayi waukulu.
Wopangidwa ndi oats ogulidwa, chokoleti chip mtundu ali 250 makilogalamu, 5 magalamu a mafuta ndi 9 magalamu a mapuloteni. Gawo la bar ikhoza kukhala lokwanira chotupitsa ndipo pali magalamu 21 a shuga, kotero muyenera kukumbukira kuti ngati mukuyang'ana shuga lanu.
Galasi imabwera mu zokometsera zambiri kuphatikizapo kozizira koti chokoleti, mapepala a peanut, ndi keke ya karoti. Mipiringidzoyi imaperekedwa motsatira mafano omwe amakonda zokonda, kapangidwe ka zakudya, ndi zida za zakudya.
Ana amakonda nkhalango zoterezi komanso zotsekemera, koma zambiri zimadzaza shuga ndi zopangira. Zipatso izi shredz kuchokera ku Plum Organics, komabe, ziwapatseni kukoma komweko, koma popanda zopangira zonse zopangidwa monga mazira a chimanga a fructose. Pali chipatso chokwanira mu thumba lililonse. Ndipotu, zipatso zamtundu weniweni zimapanga 97 peresenti ya zosangalatsazi. Phukusi lirilonse liri ndi makilogalamu 60, 0 magalamu a mafuta, ndi 14 magalamu a shuga.
Amabwera mwapadera, osangalatsa, omwe amawasangalatsa, omwe makasitomala amawafotokozera kuti ndi "masentimita 1-inch, short, spaghetti square". Iwo ndi njira yabwino yopangira ana odzisankhira kudya zipatso, ndipo amamva bwino kwambiri kuti akuluakulu tidzipeze nokha pazakudyazi.
Kuti mutenge mapuloteni ena mu nthawi yowonongeka, yesani izi kuchokera ku Chef's Cut. Wopangidwa kuchokera ku steak weniweni, iliyonse yothandizira iliyonse imakhala ndi calories 90, 2.5 magalamu a mafuta ndi 10 magalamu a mapuloteni. Palinso wopanda gluteni-free ndi nitrate komanso wangwiro kwa aliyense amene amadya paleo diet.
M'malo mokhala wolimba komanso wochuluka kwambiri ngati wina wamodzi, uyu ndi wachikondi. Wokambirana wina anati: "Ndimakoma mtima kwambiri moti zimangosungunuka m'kamwa mwanga." "Zinthu izi ndi nyama zabwino kwambiri zomwe ndakhala ndikulawa zomwe zimabwera kuchokera mu thumba," analemba wina. Oposa 55 peresenti ya anthu okwana 200 omwe amafufuza ku Amazon anapatsa nyenyezi zisanu zapamwamba kwambiri.
Nthawi zina mumangofuna kokha. Kwa nthawi yomwe mukufunafuna mankhwala okoma koma simukufuna kupita kutali kwambiri njira yathanzi, pali Cookie Yathunthu. Mutaphatikizidwa ndi magalamu 4 a magazi ndi mapuloteni 8, mapulogalamu awa a chokoleti amakhala olimbika koma amawoneka bwino. Simungathe kumangokhalira kukwera kamodzi mkaka waukulu wamkaka. Kuwonjezera apo, chotukukachi ndi chabwino kwa zitsulo zilizonse zoyang'anira njira yathanzi komanso yowonjezera.
Alibe mkaka, mazira, soya, mazira a chimanga a fructose, kapena zotsekemera zopangira. Ma cookies amathandizidwa payekha, zomwe zimapangitsa kuti pang'onopang'ono kukhale kosavuta. (Zindikirani kuti mmodzi akutumikira ndi okhutira ½). Cookie Yathunthu imabwera mumalonda ena ambiri kuphatikizapo batala wa mandimu ndi keke ya kubadwa, kotero simungatope ndi zokometsera zokomazi.
Mtedza ndiwopambana kwambiri wa mapuloteni komanso omega 3s, ndipo maonekedwe awo amchere amathandiza kuti azikhala ndi zokometsera m'thumba la chikho cha mafuta. Vuto liri, ndi zovuta kuima ndi ochepa chabe. Ndi chifukwa chake mapaletori 100 omwe akuchokera ku Emerald ndi aakulu kwambiri. Sizowoneka mosavuta pokhapokha, koma amapereka kukula kwakukulu.
Phukusi la sampler ili ndi zokometsera zisanu ndi zinai zosiyana siyana kuti zikhale zosiyana ndi zokometsera zanu. Zimaphatikizapo chotupa cha dill, sriracha ndi jalapeno cashews, owouma wouma komanso kakawa wophika amondi komanso amondi ndi mtedza wothira ndi yamatcheri owuma. Ngakhale zokoma zina zimawoneka zosamvetsetseka, kuphatikizapo kuphulika kwa mtedza, zimakhala zosangalatsa komanso zokhutiritsa.