Strawberries muchokoti
Tsurotirasi yakagutika inogutsa chirevo cheshokotiro, uye sitirobheri ane mavitamini uye fiber. Kuvonga kusanganiswa uku kunokwanisika kugamuchira zvikamu zvishanu zvinorayirwa zvezvibereko pazuva.
Nzira yekuita seiko
Dip 8 strawberries mu 2 tbsp. spoons chokotirasirasi uye refrigerate. Nutritional kukosha pakushanda (8 gorosi rakakura sitiroki uye 2 maspuniji pasi-fat-fat-chocolate syrup):
• 3% mafuta (0.5 g, 0 g mafuta akazara)
• 93% mahydrohydrates (33 g)
• 4% mapuroteni (1 g)
• 4 gramu ye fiber
• 20 mg ye calcium
• 1 mg yesimbi
• 26 mg ye sodium.
Iyi inzira yakanaka yekugutsa rudo rwechokoti, anenge asingatori mafuta. Uye kana ukanyora sitirobheri muchokoti yakasvibira yakasviba, iwe uchawanawo mari inowedzera ye antioxidants.
Vanoda lemon ice cream mafuta-asina mazaya yogurt
Ndakaona iyi "nyota-quenching" kudya, ndakagara pedyo nedziva munguva yechando muCaribbean. Iyo yakanakisisa uye panguva imwechete inopa kudya. Dzimwe nguva ndinozvicheka kubva kumuchero wekranberry - chigumisiro chacho chinoshamisa.
Nzira yekuita seiko
Sakanidza 450 g yega yega yega yogurt pasina mahwendefa uye 230 ml yeaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa Chikafu chinokosha pakushanda (1 fomu ye ice cream):
• 0% mafuta
• 83% mahydrohydrates (23 g)
• 17% mapuroteni (5 g), fiber mudiki
• 153 mg ye calcium
• 0,34 mg yesimbi
• 60 mg ye sodium.
Yogurt inowedzera se calcium sezvairi mu ice cream, asi pane zvachose hapana mafuta. Kunyange zvazvo marinari anozorodza zvikuru, inenge isingaiti kuti tiwane michina. Kuti uwedzere muzana wevhitamini C, wedzera michero mutsva kana kuti yakasimwa juisi yemononi kusvika musanganiswa usati waisa mufiriji.
"Zvakasikwa" pape pie
Nzira yekuita seiko
Sakanidza 1 mukombe we unsketened makedheni yemapukisi puree (mbatata yakashambadzirwa yezvokudya zvevana) uye 1 bhokisi remafuta-pasina vanilla musanganisi wekukurumidza pudding. Wedzerai, muchimbidza zvishoma, 2 makapu emukaka wakaoma, pinch sinamoni, nutmeg uye mutsva wegorosi kunongora. Isai musanganiswa pane yakagadzirwa kubva pasi-fat-fat preform yeupfu hwakakwana-firiji uye refrigerate kwemaminitsi makumi matatu, ezvo mufukidze b st. mahwendefa emucheka wakaputirwa wakisi.
Chikafu chinokosha pakushanda (1/6 pie):
• 26% mafuta (7 g, 1 (5 g mafuta yakazara)
• 66% mahydrohydrates (41 g)
• 8% mapuroteni (5 g)
• 1.5 gramu ye fiber "121 mg ye calcium
• 1 mg yesimbi • 403 mg sodium.
Maonero ezvokudya zvinovaka muviri
Girazi remakangoti emakango rine mavhitamini akawanda A uye C, potassium uye fiber, uye izvi zvose - 83 makori. Uye nokuda kwekudhakwa uye mukaka, kuzadzwa kuchava nemafungiro akawandisa pasina mafuta akazara uye cholesterol, iyo iri mukamu uye mazai kubva mucheka wekare wepungu.
Zvishongo-toro yakabikwa yakabikwa
Bvisa nheyo kubva kune hafu yemapule asina kuiswa (shandisa chero marudzi emaapuro anoramba akasimba panguva yekubika) uye uzadze ne 1 teaspoon yeashuga tsvuku uye pinch yekinamoni; kuisa apulo muchitsiko chisina kupisa uye kuvhara ne tepi yekicheni. Bika mu microwave kwemaminitsi anenge 2 kusvika ku4; Bvisa mukati mevheni uye upfeke 1/2 mukombe wepasi-mafuta vanilla yogurt.
Chikafu chinokosha pakushanda:
• 0% mafuta,
• 90% mahydrohydrates (32 g), "10% mapuroteni (4 g),
• 2 g fiber,
• 313 mg ye calcium,
• 0.4 mg yesimbi,
• 46 mg ye sodium.
Maonero ezvokudya zvinovaka muviri
Paunenge uchichengetedza aple peel, uchawana mukana mukuru we fiber. Uye yogurt inopa protein uye calcium.
Frozen fruit smusi
Muchigadzirwa chekudya, funganisa 1 mukombe wepasi-mafuta ane mazai yogurt, 1 girasi yemichero yakaoma (semango mango, peaches kana chero majiroji) uye chikafu chinokanganisa shuga, ichichera kusvika kune yakakura, yakaoma.
Chikafu chinokosha pakushanda:
• 3% mafuta (1 g mafuta ane mafuta)
• 86% mahydrohydrates (57 g)
• 11% mapuroteni (7 g)
• 4glasses
• 92 mg ye sodium.
Maonero ezvokudya zvinovaka muviri. Iyo nzira yakanakisisa yekuwana mamwe fiber, mavitamini nemaminerari kubva kumawadhiro ako echando. Uye iyi mapepa ichakupa zvinodarika hafu yezvokudya zvako zvezuva rimwechete zve1000 mg ye calcium.
Soybean mafuta uye nut-chocolate paste
Dry in the toaster in the half of roll of whole wheat wheat and spread on it 1 tbsp. imwe spoonful ye mafuta e soya uye 1 tbsp. supuni ye chocolate paste.
Chikafu chinokosha pakushanda:
• 30% mafuta (4 gramu, 0,7 g mafuta akazara)
• 57% mahydrohydrates (18 g)
• 13% mapuroteni (4 g)
• 3 g ye fiber
• 102 mg ye calcium
• 1 mg yesimbi
• 241 mg ye sodium.
Maonero ezvokudya zvinovaka muviri. Rimwe gorosi gorosi inonyanya kubudisa fiber, vitamin B uye yakaoma makhahydrates anopa simba. Mafuta eSoybean yakazara-shanduka yemaprotheni, ane zvishoma mafuta akazara, uye nut-chocolate paste inopa tauro yakawanda zvakadaro iyo iwe unofanirwa nayo zvikuru.
Yese-grained bread, kirimu nemabriji
Paridza pa 1 chingwa kubva muupfu hwegorosi rose 2 tbsp. spoon yepasi-fat fat cream uye yekanisa 1/3 mukombe tsvina yakasanganiswa strawberries kana 2 tbsp. spoons yemichero yemakwenzi.
Chikafu chinokosha pakushanda:
• 17% mafuta (2 gramu, 0.5 g mafuta akazara)
• 61% mahydrohydrates (16 g),
• 22% mapuroteni (5 g)
• 1.5 gramu ye fiber
• 66 mg ye calcium • 1 mg yesimbi
• 249 mg ye sodium.
Maonero ezvokudya zvinovaka muviri
Iyi inzira yakangwara yekuzadzisa tambakwedza nekugadzirwa kwe cheesecake pasina mafuta. Zviri nani, zvechokwadi, kushandisa mushonga mutsva, asi kana iwe wose ukasarudza makedheni, sarudza izvo mukati mechibereko chezvibereko zvinoshandiswa se sweetener, uye kwete high-fructose corn syrup.