Ukupheka okunempilo, okulinganiselayo nokugcwalisa abantu abanesifo sikashukela
Abantu abaningi abanesifo sikashukela bafinyelela oatmeal ukuqala usuku lwabo. Kungani i-oatmeal? Ngoba ungumthombo omuhle we-fibre ehlanganisiwe futhi une-fat fat. Njengengxenye yesidlo sasekuseni esinobungane ngesifo sikashukela, lezi zici zizosiza kokubili i- glucose nokulawulwa kwesidlo ekuseni. Izithelo zonyaka noma izithelo ezifriziwe zingashintshwa kuzo zonke izindlela zokupheka, kodwa qaphela ushukela owengeziwe.
Lezi zindlela zokupheka ezintathu, kanye neminye imibono yasendlini yasendlini yesifo sikashukela , inokulinganisela kahle, inikeza ukudla okwanele ngenkathi ingalokothi ibheke ukunambitheka.
I-Trail Mix Oatmeal
- 1/4 inkomishi i-granola
- 8 ama-pecan half, oqoshiwe
- 2 wezipuni omisiwe
- I-Dash yesinamoni
- 1 inkomishi ephekwe i-oatmeal
Engeza i-granola, ama-pecans, ama-raisins, nesinamoni esitsheni se-oatmeal esishisayo ephekiwe futhi ugubungele.
(Amakhilogremu angu-444, ama-gram angu-9 amagremu, ama-gramu angu-3 agcwele amafutha)
I-Berry Almond Crunch Oatmeal
- 1 inkomishi raspberries fresh
- 6 ama-alimondi, aqoshiwe
- 1 inkomishi ephekwe i-oatmeal
- 1 ithisipuni ishukela esikhundleni (ozikhethela)
- 1 inkomishi ubisi ubisi
Engeza ama-raspberries nama-alimondi esitsheni se-oatmeal esishisayo ephekiwe futhi ugubungele. Uma ama-raspberries abonakala sengathi ayilesi sikhathi, cabanga ngokungeza isipuni se-sugar substitute. Khonza ngengilazi yobisi lwe-skim.
(Amakholori angu-395, ama-gram angu-14 amagremu, ama-gram angu-1 agcwele)
Banana Nut Oatmeal
- Ibhanana elincane elingu-1, eliqoshiwe
- 4 ama-walnut, aqoshiwe
- 1 inkomishi ephekwe i-oatmeal
- 1 inkomishi ubisi ubisi
Engeza i-banana nama-walnuts esitsheni se-oatmeal esishisayo ephekiwe futhi ugubungele.
Khonza ngengilazi yobisi lwe-skim.
(Ama-kilojoule angu-377, ama-gram angu-7 amagremu, ama-gram angu-1 agcwele)