Ngati mukudya kapena kungoyang'ana zomwe mumadya, mumatha kupereka nsembe zambiri za mchere. Zakudya zambiri zamchere zimakhala ndi shuga ndi ufa, zinthu ziwiri zomwe muyenera kuzipewa pamene mukutsatira zakudya zochepa. Komabe, pali zakudya zina zochepa zowonjezera, monga msuzi wosakaniza wa chokoleti, zomwe simungathe kuziuza kuti ndizochepa m'zakudya. Zonse zomwe mukufunikira ndi kukwapula kirimu, okometsera kokongoletsa ndi koco kuti mupange izi.
Zakudya Zakang'ono za Carb
Akatswiri ena olimbitsa thupi amalumbirira ndi zakudya zochepa zedi monga njira zabwino zochepetsera. Zakudya zochepa za carb zimatithandiza kuchepetsa kuchuluka kwa mbewu, zipatso ndi zamasamba zomwe mumadya tsiku ndi tsiku. Kuwonjezera apo, kudya kochepa ka carb kumayambitsa kuchuluka kwa mapuloteni kudya. Komabe, pali akatswiri ambiri ogulitsa zamankhwala omwe amanena kuti kuchepetsa chakudya sikusankha thanzi nthawi zonse. Mosasamala kanthu, mchere uwu ndi umodzi womwe mungasangalale nawo patsiku ndikudya.
Chimene Mufuna
- 1/2 chikho cholemera kapena kirimu yakukwapula (pafupifupi 8 carbs)
- Masupuni 4 a okometsera okongoletsa (0 carbs)
- Supuni 1 ya koko kaka (2 carbs)
- Mwayi wokha: spray akhoza kukwapulidwa kwenikweni kirimu (0 carbs)
Momwe Mungapangire Izo
Ikani zinthu zonse, mu dongosolo, mu blender. Sakanizani ndi kudya. Pogwira ntchito yapaderayi, supuni mu galasi la vinyo wa galasi ndi pamwamba ndi squirt ya spray ikhoza kukwapulidwa kirimu ndi kuwaza kwa ufa wa kakao.
Zindikirani: Ndapanga izi mu Magic-Bullet Blender System, zomwe zimakulolani kuti izi zithetse mwamsanga. Ndinagwiritsanso ntchito Splenda kwa sweetener yokonza.
Zambiri Zokhudza Za Splenda
Splenda ndi zotsekemera zopangidwa ndi sucralose zomwe zimapezeka ponseponse ndi piritsi.
Sucralose ili ndi "zero calories" monga momwe tsamba la Splenda limanenera.
Zolemba Zowonjezera Zowonjezera
Ngati mukufuna zina zamchere zochepa, ndikuganiza kuti mukusangalala:
- Makapu Owala ndi Ophikira: Mudzapeza makapu awa a pie a pie ndi mchere wabwino kwambiri. Iwo ndi abwino kwa mwana kapena maukwati a ukwati kapena nthawi iliyonse pamene chakudya chala chala chimangochita. Amuna omwe ali pamsonkhanowu amawoneka kuti akuwawombera.
- Pineapple Angel Chakudya Chake: Zakudya za Angelo ndizochepa. Zakudya za mngelo izi zimapangidwa ndipadera ndi kuwonjezera kwa chinanazi.
- Merry Berry Parfait: Mungatumikire izi ndi chakudya chokoma kapena chokoma chokoma.
- Saladi ya Mandarin Orange: Ngakhale ili ndi saladi imapanganso mchere wambiri wa chilimwe.
Nkhani Zina:
- Mdima Woopsa Wa Chokoleti
- Msuzi wa Mango wa Tangy
- Buluu Wopweteka Wamasamba Blondies ndi Chokoleti Choda
- Mdima Wonyezimira Watsopano
- Chekiki Chokoleti Chodetsedwa
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 39 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 25 mg |
| Zakudya | 6 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 1 g |