9 Ayikho-Ukupheka Okuthandekayo Kwabantu Abanesifo sikashukela

Sukuma I-Carb-Controled Bite Ngaphandle Kokuguqula Izitofu

"Angikwazi ukudla amaswidi" yiyona into eyiphutha elikhulu labo abasanda kuthola ukuthi banesifo sikashukela . Izikhathi eziningi abathandekayo babo bakholelwa okufanayo. Iqiniso liwukuthi, ungajabulela ukunambitheka okumnandi-futhi akudingeki ukuba kube yi-sugarfight engekho eshukela noma okunye okungawuthandi umndeni wonke.

Isihluthulelo se-dessert enobungane yesifo sikashukela ibhalansi elungile lezithako ezinomsoco, amakhekhe ahlinzeka kancane amaprotheni kanye ne-fibre eduze nobumnandi bemvelo ukuze kulawulwe ama-spikes e-sugar sugar. Inhlanganisela ye-flavour kufanele ikwazi ukuzimela ngokwanele ukushiya unelisekile ngaphandle kwesidingo samasayizi wesilinganiso esikhulu. Okokugcina, izindlela zokupheka kufanele zilula, into ongayishaya lapho uzinyo lakho elimnandi lenza noma lenze ibhethri futhi liqhubeke lisekela lapho ukufisa kuhlasela.

Cishe zonke lezi zokupheka ziqukethe ngaphansi kwama-carghydrate angama-15g ngokukhonza (ama-tweaks ukwenza izingxenye ezincane ze-dessert ziphawulwe). Akekho kubo odinga i-stovetop noma i-oven-okungenani, okudingekayo kuphela esiqandisini noma efrijini. Khetha izintandokazi zakho bese uzifakela ohlelweni lwakho lokudla lwesifo sikashukela olulandelayo.

1 -

I-cocoa i-Almond Butter Fondue

Le dessert inikeza ama-kilojoule angu-137, amaprotheni angu-4g, ama-5g carbohydrate, ama-2g fiber, u-ushukela ophelele we-3g, no-2g ushukela owodwa ngamasipuni amabili ekhonzayo. Sekulungele kumaminithi angu-10. Thola iresiphi lapha.

Siyayithanda lo mcube we-almond we-almond butterfly owenziwe ngezakhi ezinomsoco, ongenawo ubisi, ongenawo ubisi ono-chocolate. Ungayisebenzisa njengemoto yezithelo nama-pretzels noma usishintshe yona ku-Nutella ngaphandle kwesikhathi sokudla.

Iziphakamiso eziphakanyisiwe

Finyelela indebe yama-strawberry wonke uma ukhetha izithelo. Kanye nezipuni ezimbili ze-fondue uzongena cishe ngamakhilomitha angu-183, i-16g carbohydrate, kanye ne-3g ye-fiber eyengeziwe ukuze ufinyelele eyodwa-yesihlanu yomgomo wakho wansuku zonke.

Uma ukhetha ama-pretzels, bamba cishe ku-10. Kanye ne-fondue ezokunika cishe ama-calories angu-183 no-15g we-carbohydrate, kepha akukho fiber eyengeziwe. Amaqiniso okunomsoco angase ahluke kulo lonke uhlobo lwe-pretzel brand, ngakho hlaziya ilebula yokudla ukuze uqiniseke ukuthi ubungako bakho bokukhonza buzungeze u-10g we-carbohydrate.

2 -

I-Gluten-Free Cinnamon I-Lemon Ikakhukhunathi Imnandi Amabhola

Le dessert inikeza ama-calories angu-97, amaprotheni we-3g, i-6g carbohydrate, i-1g fiber, i-3g ishukela esiphelele, kanye ne-3g enziwe ushukela ngalinye ibhola. Sekulungele kumaminithi angu-8. Thola iresiphi lapha.

Lokhu kukudla komunwe omnandi womndeni wonke-ikakhulukazi izingane. Ihlukaniswe ngokuphelele, imnandi nje ngokwanele, futhi ifakwe nesinamoni, engasiza ngegazi le-glucose control .

Ingabe i-Maple isiraphu Kulungile ukufaka?

Ungavumeli noma yiziphi izithako ezenza ube nexhala. I-iresiphi idinga ikomidi lesine lesiraphu ye-maple, engase ibonakale njengokweshukela oluningi oluthile. Khumbula ukuthi inani lezinhlamvu ezingu-20! Ikomishi yekota iqukethe cishe ama-carbohydrate ayi-53g, kodwa uma ihlukaniswe futhi ihlangene nazo zonke ezinye izithako uthola kuphela u-6g we-carbohydrate ibhola ngalinye.

Ungabhaxabula i-batch yalezi ngezimpelasonto futhi ujabulele kuze kube amabhola amabili alungele ukuthatha-no-go njengesidlo emva kwasemini noma njenge-dessert emva kokudla.

3 -

Ama-Mango Popsicles aseTropical

Le dessert inikeza amakholori angu-63, amaprotheni angu-1g, i-8g carbohydrate, i-1g fiber, u-6g ushukela ophelele, no-0g ushukela owengeziwe nge-popsicle. Ama-Popsicles kufanele akhonze amahora ayisithupha. Thola iresiphi lapha.

Kukhona uhlu lonke lokuhlanganisa ngalokhu iresiphi: liqukethe izithako ezine kuphela, ludinga izinyathelo ezimbili nje kuphela, ungakwazi ukulungiselela kanye nokwanele isonto, akukho nhlobo ushukela owenezelwe, ama-popsicles apholile futhi aqabulayo, futhi ungakwazi ujabulele kuze kube ngubili uma ufuna ngempela futhi usalokhu uhlala eduze no-15g carbohydrate.

I-iresiphi nayo ihambisana nokunye. Akukho ubisi lwekakhukhunathi? Sebenzisa uhlobo oluhlukile lobisi. Awekho ama-mangos amasha? Khetha amaqhwa.

4 -

I-Low Carb Pumpkin Cheesecake Mousse

Le dessert inikeza amakholori angu-136, amaprotheni angu-8g, i-13g carbohydrate, i-2g fiber, u-8g ushukela ophelele, no-5g ushukela owengeziwe ngehora elilodwa elilodwa elikhonzayo. I-mousse isilungele kungakapheli isigamu sehora. Thola iresiphi lapha.

Isebenza ngezigaba ezilawulwa ngokuphelele, i-spoonful ngayinye yale mousse i-decadent, i-creamy, ne-combo ekhangayo yama-flavour aphethwe yi-nutmeg nesinamoni, engasiza ngegazi le-glucose control . Ungakwazi ngisho nokwenza ngokwakho ngokudala inguqulo ye-chocolatey noma ukuhlukahluka kwama-toppings. Fafaza ama-walnuts ambalwa ngenxa ye-omega-3s esekelwe ezitshalweni, isibonelo, noma i-pepitas ye-crunch ethile.

Qinisekisa ukuthi unamathele kumbono wesigamu se-1/2 wenkezo ye-carb nekhalori elawulwayo. Ngamaphrotheni angu-8g ngokukhonza, cishe kuyokwanela ukukugcwalisa.

5 -

Chocolate Chia Smoothie

Le dessert inikeza amakholori angu-198, amaprotheni angu-6g, i-31g carbohydrate, i-9g fiber, i-11g ushukela ophelele, no-0g ushukela owengeziwe nge-parfait. Sekulungele kumaminithi angu-10. Thola iresiphi lapha.

Izinhlamvu ze-Chia zivame ukuyizinkanyezi ezineshukela ezinomsoco ezingokwesifo sikashukela, ngoba zinikeza inani elincane le-fiber ukusiza ukulinganisa ama-sugar spikes. I-sinamoni ingase futhi isize ukulawula amazinga egazi le-glucose .

Shintsha le recipe yasendleleni kwasekuseni ube yi-dessert ngokuhlukanisa usayizi wesabelo. Uzothola kancane ngaphansi kwama-khalori angu-100, cishe amaprotheni, i-16g carbohydrate, i-5g fiber, no-6g ushukela ophelele-futhi uzobe nokugcwala okuningi emva kokudla futhi uzizwe njengomuthi ocebile, oqabulayo, owenziwe kahle.

6 -

I-tropical Papaya Yogurt ama-Walnut Boats

Le dessert inikeza amakholori angu-184, amaprotheni angu-9g, i-21g carbohydrate, i-4g fiber, i-15g ushukela ophelele, no-0g ushukela owengeziwe nge-1/2 papaya. I-mousse isilungile kungakapheli imizuzu emihlanu. Thola iresiphi lapha.

Shintsha iresiphi yesiphuzo eshisayo ibe yi-dessert-vele uhlukanise usayizi wesabelo bese uthola ubuciko nge-toppings. Sincoma ukuthulwa kwesinamoni, okungasiza ekulawuleni i-glucose yegazi , kanye ne-omega-3s esitshalweni esinezitshalo njengezinambuzane ze-walnuts nezinhlamvu ze-chia, ezinikeza i-crunch nice.

I-papaya ineza ubumnandi bemvelo obuhle ngokulinganayo ne-yogurt, i-yogurt enamaprotheni kanye nama-walnuts aqoshiwe. Uma unesigamu sehafu, uzongena kancane ngaphansi kwama-khalori angu-100, cishe amaprotheni angu-5g, i-11g carbohydrate, i-2g fiber, no-8g ushukela ophelele. Ingxenye engcono kakhulu ukuthi udinga kuphela imizuzu emihlanu yokwenza.

7 -

Izinsuku ezithintekayo Izindlela ezimbili: I-Snack Enhle Nokonga

Le dessert inikeza amakholori angu-73, amaprotheni angu-2g, i-7g carbohydrate, i-1g fiber, ushukela ophelele we-5g, no-0g ushukela owengeziwe webhotela ngalinye le-sunflower nosuku olubekiwe. Ushizi wezinyosi noju uju olugcwele kakhulu lunikeza cishe amakholori angu-10 ngaphansi kanye no-3g we-sugar added. Bobabili sebekulungele emaminithini angaphansi kwengu-5. Thola izindlela zokupheka lapha.

Lokhu okunye okulula ukwenza umunwe ukudla lapho ukufisa okumnandi kuhlasela. Kukhona izinguqulo ezimbili lapha-usuku lwendwangu olubhakanyisiwe lwebhotela aluqukethe ushukela oweneziwe, ushizi wezimbuzi noju olulodwa noshukela olungeziwe mayelana nosuku ngalunye. Ezinye izibalo zokudla zifana.

Izinguquko eziphakanyisiwe

Uma wenza ibhotela le-bhotela le-sunflower kanye nenhlobo yezinhlobo, hamba noma yikuphi ukhi noma ibhotela yebhodi oyithandayo. Zonke zihlinzekela ukwaneliseka okwanelisayo nezinzuzo ezifanayo zokudla okunomsoco.

Uma wenza ushizi wezimbuzi kanye noju ujuliwe, ungashiya uju uma ukhetha. Idethi ngokwayo inikeza ubumnandi obanele.

Jabulela izinhlobo ezimbili ezifanayo noma eyodwa ngayinye nge-15g kuphela ye-carbohydrate engama-15g.

8 -

I-Peanut Butter Banana Yogurt Parfait

Le dessert inikeza amakholori angu-250, amaprotheni angu-15g, i-31g carbohydrate, i-3g fiber, ushukela ophelele we-22g, no-9g ushukela owengeziwe nge-parfait. Sekulungele kumaminithi angu-5. Thola iresiphi lapha.

Leli yi-dessert yokuhlangana, okudinga ngaphansi kwamasekhondi angu-20 ku-microwave (okukhethwa kukho). Empeleni liyisidlo sasekuseni kodwa lenza i-dessert enomnandi uma ihlathulwa. Ukwahlukanisa ngamakhilomitha angu-125, amaprotheni angu-8g, i-16g carbohydrate, i-2g fiber, ushukela ophelele we-11g, no-5g ushukela owengeziwe.

Izinguquko eziphakanyisiwe

Landela ukuhlukahluka kwesithako kanye nezikhundla ezichazwe ku-recipe -use nonfat ecacile yegreek yogurt noma i-yogurt ekhanyayo.

I-cocao nibs iyanelisa ngempela, kodwa uma ukhetha ungayishintsha ukuze uthole i-carb low-topping, njenge-shredded kakhukhunathi engenamnandi noma amantongomane aqoshiwe (noma yiluphi uhlobo oluzokwenza).

9 -

I-Peanut Butter Cup Chia Pudding

Le recipe iresidi inikeza ama-calories angu-415, amaprotheni angu-20g, i-40g carbohydrate, i-17g fiber, ushukela ophelele wama-20g, no-6g ushukela owengeziwe we-pudding yonke. Ukulungiselela kungaphansi kwemizuzu engu-5, ngokushisa kunconywa ubusuku bonke. Thola iresiphi lapha.

Lena enye iresiphi yokudla kwasekuseni engakwazi ukuphindwa kabili njenge-dessert uma ihlukaniswe ngesigamu, ikunika cishe amakholori angu-208, amaprotheni angu-10g, i-20g carbohydrate, i-9g fiber, u-sugar 10 we-sugar, kanye ne-sugar eyengeziwe. Lezi zibalo zokudla zisezincane kakhulu ze-dessert, ngakho zama ukujabulela lokhu ngemva kokudla okulula. Uthola i-fibre eningi namaprotheni, ngakho uzobe usugcwele, ngisho noma isidlo sakho singenjengokugcwalisa ngokwakho.

Ungakujabulela lokhu okufudumayo noma okubandayo, kuye ngokuthi isimo sakho sengqondo nokushisa ngaphandle. Yenze ngokwakho ngokusebenzisa ibhotela lakho eliyintandokazi nobisi.

10 -

Isifo sikashukela-AmaDesserts aphekwe kahle

Ama-dessert ayikho-ke aphezulu uma ungafuni ukuvula isitofu noma ufuna into enhle ngokushesha. Ngezinsuku unesikhathi sokupheka okuthile, zama enye yalezi zokupheka.

• I-Strawberry Sweet Potato Toast: Hlanganisa amaprotheni we-veggie, izithelo, nama-creamy ukuze uthole umthamo omkhulu wezakhi zomzimba. Thumela i-granola ngenani le-carb eliphansi, futhi qiniseka ukuthi ufafaza nge-sinamoni.
• I-Whole Grain Butter Banana Crepes: Jabulela enye yalezi dessert-ngayinye ine-13g carbohydrate.
• I-Ananas Inomnandi Okumnandi Nokunambitheka: Izithelo ze-dessert zihlale zikhethwa kahle. Yidlala nge-toppings enhle futhi ujabulele kuze kube yiziqephu ezintathu.
• I-Skillet Peanut Butter Cinnamon I-Spice Cookie: Le cookie ayi-flourless, ngakho inikeza u-8g wemoto ngayinye kuphela.
• Ikhekhe elimnyama eliyingxenye yama-chocolate: Ungaba ne-dessert edident and chocolatey engaphansi kwesigamu sehora nge-18g carbohydrate nge-mini-cake.
• I-Berry, Usuku, ne-Super Seed I-Snack Cake: Gcwalisa izithako ezinhle ze-dinner ne-dessert. Ingxenye ngayinye yalekhekhe inikeza ama-14g carbohydrate.
• I-Flourless Peanut Butter Chocolate Chip Cookies: Jabulela i-cookie ngendebe yetiyi ye-11g carbohydrate ngemuva kokudla kwakho.