Tsopano inu mukhoza kukhala ndi latte yanu ndi kumwa izo, inunso!
Timakondwera kwambiri ndi zonunkhira za dzungu, ndipo ndi ndani? Vuto lokhalo ndilokuti ambiri a dzungu-amatsukidwa akugwa mowa amadzaza ndi zopatsa mphamvu, shuga, mafuta, komanso smidgen wa dzungu. N'zosadabwitsa kuti ambiri a Dump Spice Lattes (aka PSL) sali abwino kwa inu.
Nkhumba za zonunkhira sizimangoima pa sitolo ya khofi.
Wina aliyense akudumphira pa bandwagon. Pali nkhuku za dzungu, mints, dzungu bata (osati mtundu wa fruity), matumba a dzungu, dzungu la pudding-mndandanda ukupitirira. Zoona zake n'zakuti, dzungu ndi zokoma ndi mkwiyo wonse, koma kuti zikunenedwa, muyenera kusamala kwambiri ndi zisankho zanu.
Mphungu Yoyera
Tiyeni tipange mgwirizano kuti tidye dzungu zambiri, osati kugwa, koma chaka chonse! Zanyamula zakudya zomwe zingakuthandizeni mtima, maso, mafupa, ndi khungu lanu.
Kapu ya dzungu yophika ili ndi 200 peresenti ya gawo lanu la tsiku ndi tsiku la beta-carotene-zomwe sizikuthandizani maso anu, komanso zimatha kubwezeretsa khungu ndi kuchepetsa chiopsezo cha nyamakazi. Ndipo muli ndi makilogalamu 50 okha ndi magalamu atatu a fiber pa chikho chinsalu, dzungu ndi chakudya chokondweretsa ku chakudya chomwe mumakonda kapena chotukuka. Dzungu ndi wolemera kwambiri potaziyamu, mchere wothandizira kuchepetsa kuthamanga kwa magazi ndi kukhala ndi mafupa abwino.
Kulikongoletsa
Zosangalatsa za zonunkhira za mandimu sizisonkhezero chabe; Iwo amakhalanso okhutira ndi ubwino wawo wathanzi.
Chosavuta kupeza ndicho sinamoni. Anti-anti-inflammatory antioxidants akhoza kuthandizira kusakaniza shuga wambiri mwa kukuthandizani kukumba carbs. Kuwonjezera pamenepo, sinamoni imathandiza kusintha shuga komanso kuyenera kuchepetsa kagayidwe kake. Iyi ndi uthenga wabwino kwa anthu omwe ali ndi matenda a shuga 2 kapena insulini kukana.
Pofuna kukonza zofiira zamatsuko, muyenera kumeza, ginger, cloves, ndi allspice-zonse zomwe zili ndi zotsutsana ndi zotupa komanso antioxidant. Ginger, makamaka, ali ndi zaka zakubadwa zomwe zili ndi zaka zambiri zomwe zimakhala ndi gingerol, zomwe zingathandize kuchepetsa nkhanza, matenda a m'mawa, ndi acid reflux.
Dzungu Ndizochita Zonse
Nthawi yotsatira mukakhala mukulakalaka PSL, pezani zokhazokha ndi zomwe ziri mukhitchini yanu ndikupangitsani nokha kuti mukhale osangalala. Yesani kuwonjezera mzere wa zonunkhira za mandimu ku oatmeal, kapena kukwapula smoothie wokoma kwambiri ndi supuni ya tiyi ya mandimu ndipo mumaganiza kuti ndi zonunkhira. Sakani botolo lanu la mafuta a amondi pogwiritsa ntchito zonunkhira za mandimu kapena kuwonjezera zonunkhira za mandimu ku mbewu za dzungu musanawotche. Khalani barista ndipo muzimvetsetsa Skinny PSL mwa kuwonjezera chidole cha dzungu, kuwaza mafuta a mandimu ndi mkaka wa nonfat ndi khofi yotentha musanayambe kutumikira. Musaiwale kuti sinamoni yakwapulidwa ndi kukwapula kirimu!
Nazi zina zomwe ndimakonda maphikidwe a dzungu kuti ndikuyambe:
- Nyama za Mphungu
- Dzungu-Banana Smoothie
- Nkhumba Yamphongo (m'munsimu)
Zodzoladzola nthawi zonse zimakhala bwino pamene zimakhala zokonzeka. Kusakanikirana kumeneku kumakhala kosavuta kuposa momwe mukuganizira! Nazi zomwe mukufuna:
- Supuni 3 pansi sinamoni
- Supuni ya tiyi 2 pansi ginger
- 2 supuni ya supuni pansi nutmeg
- Supuni 1½ ❖
- 1½ supuni ya tiyi pansi cloves
Sakanizani zonunkhira palimodzi mu mbale yaying'ono ndi sitolo mu mtsuko wa masoni kapena chophimba chosatsekedwa.
Joy Bauer, MS, RDN, CDN, ndi katswiri wa zaumoyo ndi thanzi la NBC Today Show ndi woyambitsa Food Snacks .