Strawberries a cikin cakulan
Chocolate syrup ya cika da tsinkaya ga cakulan, da kuma strawberries suna da wadata sosai a bitamin da fiber. Godiya ga wannan haɗuwa yana yiwuwa a karbi kyauta biyar na 'ya'yan itace kowace rana.
Yadda za a yi girke-girke
Cip 8 strawberries a cikin 2 tbsp. spoons na cakulan syrup da refrigerate. Neman gina jiki darajar da bauta (8 manyan strawberry berries da 2 tablespoons low-mai cakulan syrup):
• 3% mai (0.5 g, 0 g cikakke ƙwayoyi)
• 93% carbohydrates (33 g)
• furotin 4% (1 g)
• firam 4 grams
• 20 MG na alli
• 1 MG na baƙin ƙarfe
• MG 26 na sodium.
Wannan wata hanya ce mai kyau don gamsar da ƙaunar cakulan, kusan ba tare da samun mai. Kuma idan kun tsayar da strawberry a cikin melted baki cakulan, za ku sami ƙarin cajin antioxidants.
Masu ƙaunar yogurt mai yalwa mai ruwan 'ya'yan itace mai lemun tsami
Na gano wannan abincin "ƙishirwa", yana zaune kusa da tafkin a lokacin da nake gudun hijira a cikin Caribbean. Yana da kyau kuma a lokaci guda ci abinci mai ci. Wani lokaci na dafa shi daga ruwan 'ya'yan itacen cranberry - sakamakon shine kamar yadda mai ban mamaki.
Yadda za a yi girke-girke
Mix 450 g na yogurt mai ƙananan ba tare da gurasa ba, kuma 230 ml na daskararre mai da hankali akan lemonade, zuba cikin siffofin 6 don ice cream kuma daskare. Gida ta gina jiki ta jiki (1 nau'i na ice cream):
• 0% mai
• 83% carbohydrates (23 g)
• Furotin 17% (5 g), fiber a cikin ƙarami
• 153 MG na alli
• 0.34 MG na ƙarfe
• 60 MG na sodium.
Yogurt yana dauke da yawan alli kamar yadda yake cikin ice cream, amma babu cikakken mai. Ko da yake lemonade yana da kyau sosai, ba kusan samar mana da kayan abinci ba. Don ƙara yawan kashi na bitamin C, ƙara 'ya'yan itace sabo ko' ya'yan itace da ruwan 'ya'yan lemun tsami kafin su ajiye shi a cikin injin daskarewa.
"Natural" kabewa kek
Yadda za a yi girke-girke
Mix 1 kopin unsweetened gwangwani kabewa puree (mashed dankali ga baby abinci) da kuma 1 kunshin mai-free vanilla cakuda don nan take pudding. Ƙara, sannu a hankali, 2 kofuna na madara mai yalwaci, kyan zuma na kirfa, nutmeg da sukari canza dandana. Saka da cakuda a kan shirye daga wani tsari mai ƙanshi mai ƙanshi na gari na gari da kuma firiji a kalla tsawon minti 30, to, yi ado b st. spoons na skimmed guba cream.
Gina mai gina jiki ta hanyar bauta (1/6 keɓaɓɓen):
• 26% mai (7 g, 1 (5 g cikakke ƙwayoyi)
• 66% carbohydrates (41 g)
• gina jiki 8% (5 g)
• 1.5 grams na fiber "121 MG na calcium
• 1 MG na ƙarfe • 403 MG na sodium.
Sanarwar wani mai gina jiki
Gilashin gwangwani na gwangwani ya ƙunshi yawan adadin bitamin A da C, potassium da fiber, kuma duk waɗannan - calories 83. Kuma godiya ga pudding da madara, da cikawa zai sami daidaitattun daidaito ba tare da cikakken fats da cholesterol, wanda ke dauke da cream da qwai daga girke-girke na gargajiya na kabeji.
Spicy-mai dadi dafa apple
Cire ainihin daga rabi na apple wanda ba a buga ba (amfani da kowane irin apples wanda yake da ƙarfi a lokacin dafa) da kuma cika shi da teaspoon 1 na sukari da sukari da kirfa; sanya apple a cikin wani zafi-resistant tasa kuma rufe tare da tefurin tef. Gasa a cikin microwave na kimanin 2 zuwa 4 da minti; Ɗauke daga cikin tanda kuma yi ado 1/2 kopin yogurt vanilla mai ƙananan.
Gina ta gina jiki ta hanyar bauta:
• 0% mai,
• 90% carbohydrates (32 g), "furotin 10% (4 g),
• 2 g fiber,
• 313 MG na alli,
• 0.4 MG na baƙin ƙarfe,
• Miliyan 46 na sodium.
Sanarwar wani mai gina jiki
Yayinda kake tsare kullun apple, zaka sami babban kashi na fiber. Kuma yogurt yana samar da furotin da alli.
'Ya'yan itãcen marmari' ya'yan itace 'ya'yan itace
A cikin abincin abinci, kunsa 1 kopin yogurt vanilla mai ƙananan, 1 gilashin 'ya'yan itace daskararre (misali mango, peaches ko kowane berries) da kuma maye gurbin sugar, whisking zuwa wani lokacin farin ciki, lokacin farin ciki daidaito.
Gina ta gina jiki ta hanyar bauta:
• 3% maiɗa (1 g cikakke ƙwayoyi)
• 86% carbohydrates (57 g)
• furotin 11% (7 g)
• 4glasses
• 92 MG na sodium.
Sanarwar wani mai gina jiki. Yana da hanya mai kyau don samun karin fiber, bitamin da kuma ma'adanai daga kayan zaki. Kuma wannan girke-girke zai samar maka da fiye da rabi na yau da kullum ci na 1,000 MG na alli.
Soya da man fetur da cakulan cakulan
Dry a cikin yadurar rabin rabi na dukan alkama alkama kuma yada a kan shi 1 tbsp. a spoonful na waken soya da 1 tbsp. cokali na cakulan manna.
Gina ta gina jiki ta hanyar bauta:
• 30% mai kitse (4 grams, 0.7 g cikakke ƙwayoyi)
• 57% carbohydrates (18 g)
• furotin 13% (4 g)
• 3 g na fiber
• 102 MG na calcium
• 1 MG na baƙin ƙarfe
• 241 MG na sodium.
Sanarwar wani mai gina jiki. Ganyen buran hatsi mai kyau ne tushen fiber, bitamin B da ƙwayoyin carbohydrates masu tasowa wadanda suke samar da makamashi. Ganyen soya ne tushen furotin mai yawan gaske, wanda ya ƙunshi ƙananan kitsen mai, kuma manne-cakulan cakulan yana ba da irin wannan dandano mai yawa wanda kana buƙatar shi kadan.
Gurasa mai tsayi, cream da berries
Yada kan 1 gurasa daga dukan alkama alkama 2 tbsp. cokali na low-mai cuku da kuma yi ado 1/3 kofin thinly sliced strawberries ko 2 tbsp. spoons na 'ya'yan itace gwangwani.
Gina ta gina jiki ta hanyar bauta:
• Kaman 17% (2 grams, 0.5 g cikakke ƙwayoyi)
• 61% carbohydrates (16 g),
• furotin 22% (5 g)
• 1.5 grams na fiber
• 66 MG na alli • 1 MG baƙin ƙarfe
• 249 MG na sodium.
Sanarwar wani mai gina jiki
Wannan hanya ce mai mahimmanci don cimma dandano da rubutun cakuda ba tare da mai. Mafi kyau, ba shakka, don amfani da 'ya'yan itace mai kyau, amma idan duk sun fi son gwangwani, zabi wadanda aka yi amfani da ruwan' ya'yan itace a matsayin mai zaki, kuma ba mai girma-fructose masarar syrup.