Iipokethi eziPhambili zokuNyatha kunye neMpilo
Kunzima ukufumana ukulinganisela phakathi kokunambitheka okukhulu kunye nokutya okunomsoco, ngakumbi xa kuziwa ekuthandeni okumnandi. Usuku lukaValentine lufanekisela ii-chocolates ezingaphezulu, iintliziyo ezithandekayo kunye nazo zonke iintlobo ezahlukahlukeneyo.
Kukulungele ukunyanga kwindlela enamanye amaxesha, kodwa ukuwunqoba kungonakalisa i-sugar sugar and weight. Ukufakela izibhengezo zakho ezikhethiweyo ezingenayo i-sugar-free can not be the answer.
Inyaniso kukuba i-carbohydrates ayinaso i-carbohydrates , kwaye i-carbohydrates ayinayo izondlo eziphakamisa iishukela zegazi. Endaweni yoko, ukhethe ukutya okuncinci into eyinyani - uya kuziva unelisekile kwaye ujabule. Enyanisweni, ezinye izinto ziyakondla kwaye ziyancasa. Sacela ezinye zezilwanyana zethu eziziintando ezibhalisayo ukuba zikhuphe kwizinto ezizithandayo. Impendulo yabo: "Nantoni na nge-chocolate."
Chocolate
Ucwaningo luye lwabonisa ukuba ukutya inani elincinci le-cocoo elitholakala kwi-tsokolate emnyama lingabangela impembelelo kwixinzelelo legazi, ukuxhatshazwa kwe-insulin, kunye ne-vascular and platelet. Isizathu salo sinokwenzeka ngenxa yokuba i-antioxidant kunye ne-anti-inflammatory ichaphazela. I-Cacao ivela kwiziqhamo okanye imbewu ye-coacao, umthi omncinci we-American evergreen tree.
Ininzi yeenzuzo zekhoaca ayinakusebenza kwi-tshilete yebisi esetyenzisiweyo esiyidla ngokutya kwimveliso yehocolate.
I-c hocolate yentengiso yintlangano ye-cocoa, ushukela, ubisi kunye nezinye izithako. Ipesenti ephakamileyo ye-cocoo kwi-tsokolate emnyama, i-lower content yeshukela, nayo. Xa ukhetha umthombo we-tsokolate emnyama ujolise ukukhetha enye ubuncinane nge-70% okanye ngaphezulu kwekhoaji ukwenzela ukuba ukwandise umonakalo we-antioxidant kwaye unciphise umxholo weshukela.
Nantsi into abayincomayo
UKristy Del Coro, oPhezulu weCulinary Nutritionist SPE oqinisekisiweyo, uthi uhamba-ekunakekeleni okukhathekayo kunqabile (akukho ishukela edibeneyo), i-cherries i-thawed kunye ne-yogurt ye-Greek yogurt engekho-mafutha kunye ne-chocolate ethengiweyo yomnyama okanye i-cocoo nibs. "Yenza indawo yesinamon yomhlaba endaweni yokokuba ungathanda ukuyigcina kwiikhalori kunye namafutha," utsho. Ukuba unesifo sikashukela, unciphisa isabelo sakho se-cherries ukuya kwi-15, njengoko 1 i-cherry i-1 gram ye-carbohydrate.
UCel Coro unika nokukhetha kwakhe okusemgangathweni kumatshini amatshokolethi omnyama:
- Abazalwana abakhulu abafake i-tsokolate emnyama: ukusuka kwi-70-75% ye-cocoo
- IJelina Chocolate: udidi lwe-cocao malunga ne-70-72%
Olunye ucoko lwe-chocolate we-dark udibanisa i-1 oz ye-70 ukuya kwi-90% yetshokolethi emnyama kwaye udibanise i-strawberries esitsha (okanye esinye isiqhamo okhethiweyo ) ukwenzela ukufumana i-fiber benefit.
- I-1 oz ye-tsholeta emnyama iqukethe ii-calories ezingama-155, ama-13 g amanqatha, ama-7 g aneoli egcweleyo, 13 g i-carbohydrate, i-7 g ishukela, i-2.5 g protheyini
- 1 inkomishi yeerberberries i malunga neekhalori ezingama-50, i-0.5 g i-fat, i-0 g i-fat fat, i-12 g ye-carbohydrate, i-3 g i-fiber, i-1 g iprotheni
Yongeza ama-walnuts amancinci angama-acids, i-fiber kunye ne-Omega 3 e-fatty acids. Yabelana ngale ndlela ukuphatha nomntu omthandayo.
Ungaphinda uzame i-tsokolate emnyama ekhuniweyo ngamakhiwane.
Ezinye izinto onokuzenza ngeTrokholethi emnyama
U-Amy Shapiro, i-MS, i-RD, uMsunguli we-realnutritionnyc.com, ubonisa ukubhaka nge-tsholeta emnyama kwiindawo ezithile eziphathekayo zokunakekelwa kwezondlo kunye ne-flavorful treatment.
Yaye xa engakwazi ukubhaka, ubamba iqhosha elincinane le mivalo:
- Hu Kitchen Bar Barty: I-cocao engama-72
- Raaka: iintlobo ezahlukeneyo ukusuka kwi-cocao engama-60-82
- I-Nib Mor: iintlobo ezahlukeneyo ukusuka ku-72-82% ye-cocoo
UAmy wabelane ngediski yakhe yeCocolate ze-Almond Butter Cups :
Ukukhonza ubukhulu: 1 indebe
IiNkonzo: 15
- 2 ukuya kwi-4 ii-ounces i-chocolate zebhaka zokupaka (70% i-cocao yi-Ghirardelli)
- I-1/2 indebe ye-almond butter (yonke yemvelo)
- Iipunipo ezi-2 zeshukela
- 1 isipuni sesityikityi soLwandle olutyukisiwe okanye i-Fluer de Sel
Izikhokelo:
- Uqhekeza i-chocolate yeeyilethi kwiincinci ezincinci kunye ne-chocolate-chocolate kwi-broiler kabini iyancibilika (isitya sensimbi kwisitya esizaliswe ngamanzi abilayo sisebenza kakuhle). Gcina kuze kube yinto enyibilikiweyo kwaye epholileyo.
- Lungisa i-mini muffin tin nge-wrappers kunye ne-1 teaspoon inyibilikile inyibiliki ephantsi nganye. Beka efrijini ukupholisa okungenani imizuzu eyi-10.
- Kwisitya udibanise i-almond bhotela kunye noshukela otyhidiweyo kude kube kunye.
- Nangona i-tshokoleta ipholile, thatha 1 ithispoon ye-almond butter mixture kunye nebhola encinci, uze udibanise kwi-disc. Phinda wenze kwifom ye-15.
- Beka i-disc ye-almond butter disc phezu kwe-chocolates elukhuni uze udibanise kunye ne-tshocolate. Nciphisa izisonga ngokuthinta ityuwa uze ubuyele efrijini ukuze ubeke.
Inyaniso yondlo: i-1 yetshilethi encinane (isebenza nge-15): ii-krikhi ezili-137, ama-12 g amanqatha, ama-4.5 g amanqatha amaninzi, i-10 g i-carbohydrate, i-5 g ishukela, i-2 g i-fiber, i-400mg ye-sodium, i-2 g iprotheni
Kuthiwani Ukuba Awuyithandi Ikhekhelethi?
Mhlawumbi awukho kwi tshokolethi kwaye ngokuqhelekileyo uhamba kunye nama-candies amnandi, amajellies, okanye ezinye iintlobo zeswidi zoshukela kule holide. Ukuba unesifo sikashukela, mhlawumbi ezinye zezizinto ezimbi kakhulu zokutya. Ekhwelwe ushukela, umbala wokufakelwa kwaye akukho nto enye, ezi ntlobo ziza kwenza ukuba ushukela wegazi uphuthuke ngokukhawuleza. Esikhundleni sokutya oku, mhlawumbi ungenza wena kunye nomthandayo wakho i-dessert ekhethekileyo.
Iingcebiso zokwenza iiDesserts zakho ziphilise
- Yongeza isidlo se-flaxseed, i-chia, i-hemp, i-sunflower, i-walnuts, i-almond okanye amanye amantongomane okukhulisa i-fiber, iprotheni kunye ne-Omega 3 ye-fatty acid content
- Khangela iiresepe usebenzisa umgubo wengqolowa opheleleyo okanye umgubo we-almondi wokutya kwi-fiber, i-antioxidants kunye namafutha enempilo
- Khetha iziqhamo ezitsha esikhundleni sejelly okanye ezinye iis syrups ukuze zenze i-sweeten treats
> Imithombo:
> I-Corti R, i-Flammer AJ, i-Hollenberg NK, uNorman HK, uTomas LF. "Icocoa kunye nempilo yengqondo." Ukuhamba . 2009; 119: 1433-1441.
> Inani lekhalori >. Ierberberries.
> Inani lekhalori >. I tsokotshi emnyama.