3 Ukupheka okunempilo, ukulinganisela nokuzalisa abantu abaneSifo seswekile
Abantu abaninzi abanesifo sikashukela bafikelela kwi-oatmeal ukuqala usuku lwabo. Kutheni i-oatmeal? Ngenxa yokuba ngumthombo omuhle wefiber edibeneyo kwaye unento encinci yeoli. Njengengxenye yesidlo sasekuseni esinomdla wesifo sikashukela, ezi mpawu ziya kunceda kunye ne- glucose kunye nokutya kwantya. Iziqhamo zonyaka okanye izityalo eziqingqiweyo zingafakwa endaweni yazo zonke iirephepheni, kodwa qaphela ishukela elongezelelweyo.
Ezi ndlela zintathu zokupheka, kunye nezinye iingcamango zesidlo sasekuseni zabesifo sikashukela , zilungelelanise kakuhle, zinika ukutya okuninzi kodwa zingabonakali.
I-Trail Mix Oatmeal
- 1/4 indebe igranola
- 8 i-pecan halves, ihlulwe
- 2 iipuniwe zeerini
- Dash ye sinamoni
- 1 indebe iphekwe i-oatmeal
Yongeza i-granola, i-pecans, ierinki, ne-sinamoni kwisitya se-oatmeal eshushu esiphekiweyo.
(Ii-444 khalori, i-9 grams fiber, i-3 grams)
I-Berry Almond Crunch Oatmeal
- 1 indebe e-fresh raspberries
- Ii-almond, 6
- 1 indebe iphekwe i-oatmeal
- 1 ithisipuni yerhasi yesikhukela (okukhethiweyo)
- Ubisi 1 ubisi lobisi
Yongeza ama-raspberries kunye nama-alimondi kwisitya se-oatmeal eshushu eshushu. Ukuba i-raspberries ibonakala i-tart okanye ingekho ngexesha, cinga ukongeza i-teaspoon ye-substitute substitute. Ncedisa ngeglasi yobisi oluhle.
(I-395 khalori, i-14 gram fiber, i-gram e-1 i-fat fat)
Banana Nut Oatmeal
- 1 ibhanana encinci, idibeneyo
- 4 iinqunithi zelinki, zihlulwe
- 1 indebe iphekwe i-oatmeal
- Ubisi 1 ubisi lobisi
Yongeza ibhanana kunye ne-walnuts kwisitya se-oatmeal eshushu esicayo.
Ncedisa ngeglasi yobisi oluhle.
(Ii-377 khalori, i-7 gram fiber, i-gram e-1 i-fat)