Zakudya Zofunikira (potumikira)
Zikhala - 132
Mafuta - 4g
Carbs - 16g
Mapuloteni - 8g
Nthawi Yonse 365 min
Konzani mphindi zisanu , Cook 360 min
Mapemphero 6 (1 popsicle aliyense)
Mawiri okongola a yogurt ndi zipatso zatsopano ndi mbewu zowawa. Onjezerani uchi wowala kwambiri ndipo muli ndi kadzutsa kapena zokometsera zopangira opambana. Mudzazisangalala nazo zonsezi, koma simukusowa mbale chifukwa cha nkhungu yaikulu ya popsicle.
Pangani patsogolo ndi kusangalala ndi chithandizo chotsitsimutsa choterechi popita. Zidzakuthandizani kukhala ndi mauthenga asanu ndi atatu a mapuloteni papepala, ndipo calorie chiwerengero ndi mafuta okhutira ndi otsika mokwanira kuti mutha kusangalala awiri pa nthawi ya chakudya. Bonasi: ana adzakonda maonekedwe okondweretsa ndi kusinthasintha. Angakuthandizeni kuti muzisakaniza zosakaniza.
Zosakaniza
- 2 makapu omveka mkaka wonse Greek Greek yogurt
- Supuni 1 uchi
- 1 chikho chimodzi chosakaniza zipatso, mwatsopano kapena mazira
- 1/2 chikho chonse chambewu chambewu (onani zolemba pansipa)
Kukonzekera
- Sakanizani zitsulo zonse mu mbale yamkati.
- Kwenikweni mugawikane muzitsulo za popsicle.
- Sungani maola asanu ndi limodzi kapena asanu ndi atatu.
Zosakaniza Zosakaniza ndi Zobwereza
Pali mbewu zambiri zamagetsi-kwa ana onse ndi akulu -zomwe zimapatsa thanzi labwino. Monga malamulo akuluakulu, pendani makasitomala akuluakulu ndi mavitamini okhutira mabokosi omwe amalembetsa mbewu zonse monga choyamba ndipo ali ndi magalamu atatu a fiber ndi mapuloteni, osachepera 10 magalamu a shuga, ndi osachepera 200mg sodium per serving.
Mitundu ina ya Cheerios, Fiber One, Kashi, Special K, ndi Tirigu Wotchedwa Shredded, mwachitsanzo, yotsatira malangizo awa.
Ngati mukufuna kuwonjezera granola mmalo mwa cereal, yesetsani kumamatira ku mafuta osachepera 250 pa theka la chikho . (zindikirani kuti izi zidzakulitsa calorie chiwerengero cha pop iliyonse ndi pafupifupi 30 calories). Zapindulitsabe, pangani nokha kuti muthe kuyang'anira ndendende zomwe zikupita mmenemo. Zosankha zina ndi izi:
- Mankhwala a amondi ndi a Buckwheat Mafuta a Granola (makilogalamu 281 a 1/2 chikho - mungagwiritse ntchito chikho cha 1/3)
- Granola ya Koconut Yopanda Gluteni (makilogalamu 113 a chikho cha 1/4)
- Gulula Wopangidwa Ndi Zomangamanga Zowonjezera (216 makilogalamu a 1/3 chikho)
Mkaka wonse Chigriki chamagetsi chimapatsa phokoso losangalatsa la pops womaliza. Zingakuthandizenso kumverera mokwanira. Mungagwiritse ntchito mafuta osakaniza a Greek yogurt ngati mukufuna - ameta ndekha pafupifupi 30 calories ndikupanga pop iliyonse yopanda mafuta.
Mukhoza kusinthasintha zosavuta za ma pops popanda kuwonjezera makilogalamu ambiri.
Pangani chokoleti choonjezera ndi supuni yowonjezera ya ufa wosalala wosakuta, umene umangowonjezerapo kachakudya pang'ono pa pop. Sakanizani mu batala wa mandimu - imapereka kukoma konse ndi mafuta ochepa. Ngati musankha chokoleti flavored ufa ufa wa mandimu, mukhoza kusangalala awiri ovumbulutsidwa mu chimodzi!
Malangizo Ophika ndi Kutumikira
Mukhoza kupanga mapepala awa polemba mapepala a madziwa pogwiritsa ntchito mankhwala a yogurt m'malo mwa nkhungu yaikulu ya popsicle.
Ngati muli ndi vuto lochotsa pops anu ku nkhungu, muthamangire pansi pa sitayi pamadzi otentha kwa masekondi pafupifupi 30, ndiye yesetsani kuzungulira pops kunja.